If you’re interested in increasing muscle size (hypotrophy) but also building strength (lifting heavier weights), this 10-day challenge might be a good fit for you!
Increasing muscle size involves higher rep ranges and less recovery time between sets than maximizing muscle force production (via weightlifting); however, in this challenge, we blend the training principles of both goals to help you acclimate to the increases in training volume and intensity that correspond with the increased physical demands of advanced lifting formats.
Who is this challenge for?
This challenge was designed as a follow-up to a few of my other strength-forward 10-day challenges. We build off the principle of progressive overload which is intended to help you lift increasingly heavier weights with confidence, good form, and enjoyment while employing incremental, strategic tweaks to your training regimen over time. You don’t have to complete the challenges in the order listed below, but there has been an intentional build up from one challenge to the next leading to the workout formatting, exercise sequencing, and overall framework of the workouts included in this challenge:
- Build with Tasha
- Powerful with Tasha
- Expand with Tasha
(Level Up with Tasha and Faster with Tasha are great 5-day challenge “prequels” to this series of 10-day challenges!)
This challenge is most appropriate for the intermediate to experienced lifter who’s had consistent practice with weightlifting and familiarization/proficiency with standard upper and lower body resistance training exercises (approximately, at least 4 to 6 months of similarly focused training). However, modifications and tips for decreasing exercise/workout difficulty are offered throughout the challenge.
What to expect?
Challenge Roadmap
Week #1:
- Day 1: Lower Body Strength EMOMs [Level 4-5]*
- Day 2: Upper Body Strength EMOMs [Level 4-5]*
- Day 3: Cardio & Yoga Active Recovery + Weighted Core [Level 4]
- Day 4: Bodyweight HIIT & Cardio Circuits [Level 4]
- Day 5: Total Body Power-Strength Sandwich Circuits [Level 4-5]*
(*workouts are rated as a level 4, but could arguably feel like a level 5 with higher weights/efforts)
Week #2:
- Day 6: Lower Body Strength EMOMs [Level 5]
- Day 7: Upper Body Strength EMOMs [Level 5]
- Day 8: Cardio & Yoga Active Recovery + Weighted Core [Level 4]
- Day 9: Bodyweight HIIT & Cardio Circuits [Level 4]
- Day 10: Total Body Strength-Power Sandwich Circuits [Level 5]
This is a challenging structure for a program! You’ll use your heaviest weights during the first two workouts of each week, aiming to revisit similarly challenging weights at the end of the week for the strength exercises included in the “sandwich circuits” workouts. The mid-week “active recovery” workout still includes a bit of effort and work with the weighted core circuits and the HIIT/cardio routines include moderate-to-high impact exercises. Remember – trainer series challenges are comprised of a lot of work/output condensed into a relatively short amount of time. Make sure to build in recovery time and “deload” workouts after completing a challenge so that your body and brain have sufficient recovery time before either repeating a challenge or moving on to your next phase of training.
Equipment needed:
A range of moderately heavy to heavy weights is important for a positive, effective challenge experience. Include weights that are comfortably challenging but bring along your goal, “I’m not sure if I can lift these” weights as well. Light/medium weight options could also be helpful for workouts during which your muscles are more fatigued than usual and you need to decrease your weights. And lastly, a mat is always a good idea for floor exercises that involve planks, push-ups (try not to roll your eyes), and kneeling!
Closing Notes:
Remember, both effort and mindset determine the benefits that you derive from this challenge. You won’t know if you can lift your heavier weights unless you (safely!) try them. After all, you can split your sets, switch out your weights for lighter ones, or just rewind the video to redo a set if you want a little extra practice.
You can have serious goals without taking yourself too seriously. Have fun and enjoy!