Meg Squats Uplifted (122 Pages)

Meg Squats
Welcome to Uplifted! This program is a celebration of strength and its liberating potential, but it's
also your opportunity to learn what Meg has learned from some of the strongest people in the
world, and put into action in her own training.
Who is it for? It's perfect for any woman—or any man, but let's focus on women—who wants to go
far down the strength rabbit hole and see what it feels like to see the numbers go up. Yes, that
means the numbers on the bar, but the numbers on the measuring tape might budge a little, too.
There's no shame in getting a little bigger on this plan, and there's definitely nothing wrong with
getting strong!
To be clear: No, you don't have to want to be a powerlifter to follow this plan. You don't even have
to know what powerlifting is. But you're still going to be working on variations of the three
powerlifts, the bench, squat, and deadlift. Why? Pretty simple: Because those are the most
effective and efficient ways to strengthen your whole body. But we'll also be doing just the right
amount of accessory work, and some straight-up gains-chasing muscle
Day 1 - Squat Focus
Welcome to Uplifted! Today is the first day of your newer, stronger life, and you'll spend it doing
exactly what you'd expect in a program created by someone nicknamed Meg Squats—you'll be
squatting!
If lifting this heavy is a brand new world for you, great! You're welcome here, and Meg will show
you everything you need to know to absolutely own this program, and to take your strength and
your body where it's never been before.
What's the best way to learn? By doing, of course. But before you do, watch this complete walk-
through of the workout, with each set and rep guided by Meg herself. All of your questions about
exercise technique, RPE, weight selection, and how close to failure is close enough are answered
here!
We want every lifter, everywhere to be able to benefit from Uplifted, so feel free to use this list of
acceptable exercise substitutions as needed. In the case of the primary lift, we recommend
staying with the same variation throughout the program. For other lifts, it's fine if you swap them
out as needed depending on what's available on any particular day.
Movement Substitutes
Hip thrust: Cable pull-through, bodyweight squat with hip band

Back squat: Any barbell squat variation (Low-bar, high-bar, front squat, safety bar squat, or Zercher squat)
Deficit kettlebell stiff-legged deadlift: Dumbbell Romanian deadlift
Bulgarian split squat: Split squat or lunge
Hamstring curl: Ball hamstring curl; lying, seated, or standing hamstring curl; glute-ham raise
Leg press: Belt squat or goblet squat
Superman: Back extension
Windmill: Kettlebell windmill, dumbbell or kettlebell Turkish get-up
Workout Plan
Day 1: Squat Focus
Hip Thrust
2 sets, 20 reps (This is a warm-up, so go relatively light and chase the pump. Rest 1-2 min.)
Squat
1 set, 6 reps, RPE 8 (Ramp up to your top set with as many sets of 6 as necessary, resting 1-2 min.
between sets and 3-5 min. before your top set. Leave around 2 reps in the bank in your top set.)
Squat
3 sets, 6 reps (Use a weight that is 10% less than your top set. If you feel fatigued, subtract 15%. Rest 2-4
min. between sets, or as needed.)
Builder Superset
Rest as little as possible between movements, and 1-2 min. between rounds.
Deficit Kettlebell Stiff-Legged Deadlift
3 sets, 15 reps, RPE 6
Bulgarian Split Squat
3 sets, 10 reps per leg, RPE 7 (For both movements, pick a weight that is challenging, but stay a few reps
shy of failure.)
Giant Set
Hamstring Curl
4 sets, 10 reps
Leg Press
4 sets, 10 reps (For these first two movements, go as heavy as possible and push each set close to
failure.)
Superman
4 sets, 10 reps
Windmill
4 sets, 5 reps per side (Focus on form, keep your core tight and eyes on the weight, and don't go close to
failure. If equipment availability is an issue, it's OK to break the giant set into supersets or trisets.)
Day 2 - Rest
A few days ago, you might have had hopes of doing cardio on your off days during Uplifted. But how you—
particularly your lower body—felt this morning when you got out of bed may have had you asking some
different questions: Am I dying? Can I even get out of bed? Why is the toilet so damn low to the ground?
So here's the deal: Yes, you should do cardio in Uplifted, as we discussed in the training overview. But no,
you shouldn't feel like you have to do a lot of it, or do it when you're borderline incapacitated by delayed-
onset muscle soreness.
Today is no time for HIIT or anything intense. Keep your cardio totally restorative—that's the key word
during Uplifted. Go for a walk, preferably outside, and keep moving to help boost blood flow in your sore
legs, but don't push it—at all.
Got that? Now go heal up!
Day 3 - Bench Focus
You've squatted—and maybe your legs and butt are still reminding you of it. Now, get ready to
bench. If you've mostly (or entirely) benched with dumbbells or light fixed-weight barbells—or if
you haven't benched at all—then get ready for a complete education in today's video with Meg.
She'll cover form, rest, weight selection—everything. Get the full breakdown before you do the full
workout.
The basic structure of today's workout is the same as on Monday: primer, warm-up, top set, back-
off sets, builder supersets, giant sets. The approach to rest periods are also the same: Take as
much time as you need to be as strong as you can.
And yes, you have plenty of substitutes to choose from again! Just remember that we're sticking
with barbell variations here for the primary lifts. You can go with an alternate barbell, like one of
those mixed-grip bars with a neutral grip, but no machines or dumbbells for the big lift.
Push-ups: Push-ups from knees or with hands elevated (easier), feet-elevated push-ups or dips (harder)
Barbell bench press: Regular grip, close grip, wide grip, incline, decline, neutral grip or "football bar"
Dumbbell overhead press: Dumbbell or barbell push-press, press with neutral-grip barbell, machine
press, kettlebell press, or push-press
Dumbbell row: Cable row, barbell or dumbbell bent-over row, machine row, chest-supported row, etc.
Face pull: Band pull-apart or rear delt fly
EZ-bar curl: Cable curl with flat or EZ-bar attachment
Overhead triceps extension: Cable, dumbbell, or EZ-bar overhead triceps extension
Cable lateral raise: Dumbbell or machine lateral raise
Workout Plan
Day 3: Bench Focus
Push-up
2 sets, 20 reps (This is a warm-up, so go relatively light and don't hit failure. Rest 1-2 min. between sets.)
Bench Press
1 set, 5 reps, RPE 7 (Ramp up to your top set with as many sets of 5 as necessary, resting 1-2 min.
between sets and 3-5 min. before your top set. Leave around 3 reps in the bank in your top set.)
Bench Press
3 sets, 8 reps (Use 10% less weight than your top set. If you're struggling during the first set, subtract 15%.
Rest 2-4 min. between sets, or as needed.)
Builder Superset
Seated Dumbbell Overhead Press
Dumbbell Row
3 sets, 20 reps per side, RPE 7 (For both movements, pick a weight that is challenging, but stay a few reps
shy of failure.)
Giant Set
Cable Face Pull
4 sets, 10 reps
EZ-Bar Curl
4 sets, 10 reps (Go as heavy as possible for rep scheme. These can be pushed close to failure.)
Overhead Triceps Extension
Cable Lateral Raise

4 sets, 10 reps per side (If equipment availability is an issue during the giant set, it's OK to break it into
supersets or trisets.)
Day 4 - Rest
Benching rarely makes anyone as sore as, say, squatting (sorry if the s-word made you wince
after Monday), but it's entirely possible that you're feeling some parts of your upper body a bit
more tenderly today.
Why is that? For one, you crammed a lot of volume into a little time in that giant set yesterday. You
also did 80 damn reps of dumbbell rows, a movement that puts a serious stretch on the muscles
of your upper back—and that weighted stretch, more than anything, is what causes the micro-
tears that result in lasting muscle soreness.
So yes, you will survive. A little foam rolling and a contrast shower can do wonders! So can a
couple of good meals. Eat up, heal up, and get ready to lift up a bar off the ground tomorrow.
Day 5 - Deadlift Focus
Squat variations build lower-body strength. Bench pressing builds upper-body strength. And the
deadlift builds, well, everything. Get stronger at this move, and you're getting stronger, period.
Why not train squats and deadlifts on the same day? Plenty of people do, but Meg's approach
during Uplifted is to give each movement some room to flourish, allowing you to practice just one
each day and get seriously strong at it. This way, they'll feed into one another rather than
competing.
The first question new deadlifters have is usually "Which variation should I use?" You have two
major choices:
Conventional: Feet about shoulder width or slightly narrower, arms outside legs
Sumo: Arms about shoulder width, legs outside arms
The two variations work the same muscles in slightly different ratios, and which one you're
stronger (and safer) in will depend a lot on your body—in particular, how much hip mobility you
have, and how long your arms and legs are. Meg goes into greater detail in the video, but the
short answer is: Try both today, and stick with the one that's more comfortable. If your lower back
gets sore after deadlifts, you're probably better built for sumo. If your hips get seriously sore from
sumo, maybe conventional is your jam.
Those are the long-term answers, though. In the short term, it's going to take some
experimentation! If you're totally at a loss, Meg says, go conventional until your back tells you to
knock it off.
The basic structure of today's workout is the same as the squat and bench days. You'll start with a
primer, but feel free to do a more general warm-up or a little extra glute or hamstring activation if
that helps you feel strong and ready to pull a barbell off the floor.
And as in the past, you have choices for how to sub out movements. Just remember, we're using
bars and plates, not fixed weights or dumbbells. In other words, if you find a trap bar more
comfortable for deadlifting, great! Use it. Alternately, you can perform your deadlifts from just
below knee level, what is known as a "rack pull." But leave the dumbbells for your accessory work.
Dumbbell Romanian deadlift: Barbell Romanian deadlift, good morning variations (band or barbell), back
extension
Deadlift: Conventional or sumo deadlift, trap bar deadlift, rack pull (deadlift with the weight on plates or
safeties, pulling from just below knee level)
Single-leg leg press: Single-leg Romanian deadlift
Good morning: Back extension
Leg extension: Front squat, goblet squat
Hip thrust: Glute bridge on floor
Dumbbell row: Cable row, barbell row, Pendlay row, machine row, chest-supported row
Workout Plan
Day 5: Deadlift Focus

Dumbbell Romanian Deadlift
Conventional Deadlift
3 sets, 5 reps, RPE 7 (Ramp up to your top set with as many sets of 5 as necessary. Leave around 3 reps
in the bank in your top set, then rest 3-5 min. and perform 2 more sets at the same weight.)
1 set, max reps (Subtract approximately 5% from your top set and perform 1 set of as many reps as
possible. Don't go to the point where you fail a rep, but stop when you are pretty sure you can't do one
more without a serious struggle.)
Builder Superset
Single-Leg Press
3 sets, 15 reps per side, RPE 6
Good Morning
3 sets, 10 reps, RPE 7 (For both movements, pick a weight that is challenging, but stay a few reps shy of
failure.)
Giant Set
Quad Extension
4 sets, 10 reps
Hip Thrust
4 sets, 10 reps
Barbell Row
4 sets, 10 reps (For the first three movements, go as heavy as possible for the prescribed reps. These
lighter movements can be pushed close to failure.)
Curl-up
2 sets, 5 reps per side
Bird Dog

Side Plank
2 sets, 5 reps of 10-15 sec. per side (If equipment availability is an issue during the giant set, it's OK to
break it into supersets or trisets.)
Day 6 - Bench Focus 2
What, benching again already? You've got it. Powerlifters usually train this lift twice a week, since
it takes less of a toll on the body—and especially the central nervous system—than squats and
deads. Plus, if you're relatively new to benching, or just benching in strength-focused rep ranges,
you can use the extra practice!
Today's workout is a bit different than your first bench day on the program, with different accessory
moves and a bit more focus on the shoulders. Over the course of the eight weeks of Uplifted, this
day will gradually begin to focus more on the barbell strict press, so pay attention to Meg's cues
on that lift in the video and take all the notes you need!
But first, you'll also be revisiting your weight from Day 2 with a "rep test." Sound daunting? It won't
be after Meg walks you through it.
As always, you have a number of exercise substitutes at your disposal. Don't be afraid to use
them to make the most of the equipment in your gym, to work around injuries or discomfort, or just
to try something new.
Close-grip bench press: Light dumbbell bench press

Barbell military press: Seated or standing dumbbell press, press with neutral-grip barbell, machine press,
kettlebell press
Dumbbell lateral raise: Cable or machine lateral raise
Incline dumbbell press: Chest press machine
Lat pull-down: Cable straight-arm pull-down, assisted or free-hanging chin-up or pull-up
Band pull-apart: Face pull or rear delt fly with machine, dumbbells, or cables
Rope push-down: Cable triceps extension with flat bar or EZ-bar
Hammer curl: Machine or cable curl with rope or neutral-grip handles
Workout Plan
Day 6: Bench Focus 2

Print
Close-Grip Bench Press
Bench Press
1 set, max reps (After a few ramp-up sets of 3-4, use the same weight as your top set on Day 2 and
perform as many reps as possible. Rest 1-2 min. between warm-ups, and 2-4 min. to come into your rep
test strong!)
Bench Press
3 sets, 6 reps (Subtract 10% from your top set for these. If you struggle to hit 6 reps in the first set, drop the
weight another 5%.)
Builder Superset
Barbell Strict Overhead Press
Dumbbell Lateral Raise
failure.)
Giant Set
Incline Dumbbell Press

4 sets, 10 reps
Lat Pull-Down
4 sets, 10 reps
Band Pull-Apart
4 sets, 10 reps
Rope Push-down
4 sets, 10 reps
Hammer Curl
4 sets, 10 reps (Go as heavy as possible on weighted movements for the prescribed sets and
reps. If equipment availability is an issue during the giant set, it's OK to break it into supersets or
trisets.)
Day 7 - Rest
Congrats! You've got a week of heavy lifting, and a week of Uplifted, officially under your belt. If you're
still getting the hang of the RPE thing, well, you're in good company. It's a concept that many people
struggle with initially, but it comes with time—and it is one of the keys to lifting for long-term practice.
Or maybe you felt like you were so caught up in learning the form of proper barbell squatting, benching,
and deadlifting, that the weights you were pushing were somewhat of a secondary concern. That's OK, too.
Here's a thought: With two lower-body sessions and two upper-body sessions now behind you, consider
repeating Week 1 (and maybe rewatching Meg's video workout), and using your lifts from the second time
around to guide you from now on.
If you were just fine with how Week 1 went and ready to cruise on to Week 2, well, great! Uplifted is all
about long-term progress and getting strong without getting discouraged. So do whatever you need to do to
keep going and keep growing!
Day 8 - Squat Focus
Week 1 was all about practice. But from now on, Uplifted is about slowly, incrementally getting
stronger. No, that doesn't mean you need to automatically start pushing your limits and ignoring
the RPE. Far from it! The RPE is more important now than ever.
But starting today, you will begin to see some notes referring to using the same weight you used
last week for more reps, or adding small amounts of weight to it. This means you need to take
detailed notes for every workout! If not, you will feel lost and confused during every workout.
Consider yourself warned!
The bad news: You don't have any more complete video workouts to guide you from here on out.
The good news: All of the movements you perform in the program are shown in the sample
workouts from last week. So refer back to them or re-watch them in their entirety as needed!
OK, time to lift. Use movement substitutions as needed, and get under the bar!
Cable pull-through: Hip thrust, glute bridge, bodyweight squat with hip band
Goblet squat: Leg press or belt squat
Back extension: Superman
Workout Plan
Day 8: Squat Focus

Print
Cable Pull-Through
2 sets, 20 reps (This is a warm-up, so go relatively light and chase the pump. Rest 1-2 min. between sets.)
Squat
1 set, AMRAP RPE 8 (Ramp up to your top set with as many sets of 6 as necessary, resting 1-2 min.
between sets and 3-5 before your top set. Using the same weight from Week 1, see how many reps you
can manage with perfect form. A little grinding on the last rep is OK, but don't risk injury!)
Squat
3 sets, 7 reps (Use a weight that is 10% less than your top set. If you feel fatigued or your top set was hard,
subtract 15%. Rest 2-4 min. between sets, or as needed.)
Builder Superset
Rest as little as possible between movements, and 1-2 min. between rounds. Use the weight from Week 1
as a starting point.
4 sets, 10 reps per leg, RPE 7 (For both movements, pick a weight that is challenging, but stay a few reps
shy of failure.)
Giant Set
Hamstring Curl
4 sets, 15 reps
Goblet Squat
4 sets, 15 reps (For these first

two movements, go as heavy as
possible and push each set close
to failure.)
Superman
4 sets, 15 reps
Windmill
Day 9 - Rest
Have you been writing down the weights you used for each and every movement in each and
every workout? If you don't have one already, a dedicated notebook for this training program—or
at least for your training in general—is essential. Meg talked about this in the squat workout video
last week, but if you ignored her then, it's crucial you start doing it now.
Why? From now on, you'll be using both RPE-focused weights, and occasional rep tests using a
weight from a previous workout. If you don't know what weight you used, you're going to be
scrambling for answers—and maybe choosing wrong!
Yes, this is detail work, not big-picture work. But strength is a detail game, so take a little extra
time and watch it pay off big!
Day 10 - Bench Focus
Hopefully Week 2's squat-focused day didn't leave you ass sore (pun intended) as Week 1's
probably did. If so, well, at least you get to heal up your heinie while working your upper bod
today.
As promised, you'll be using the top set weight from Week 1 for 3 working sets—not just the single
set of 5 you did a week ago. If that's a daunting prospect, use a spotter, and stay in dialog with
them through the entire set! That means letting them know how many reps you're planning on
doing, and whether you'd prefer a lift-off or not.
Yes, it can be embarrassing to ask a stranger for help. But it gets easier every time, and it's crucial
for getting strong.
Here are your movement substitutions. Here's your workout. Go!
Dumbbell overhead press: Dumbbell or barbell push press, press with neutral-grip barbell, machine
press, kettlebell press, or push press
Alternating dumbbell curl: Cable curl with flat or EZ-bar attachment
Workout Plan
Day 10: Bench Focus

Print
Push-up
Bench Press
3 sets, 5 reps, RPE 7 (Ramp up to your top set with as many sets of 5 as necessary, resting 1-2 min.
between sets and 3-5 before your top sets. Leave around 3 reps in the bank in your top sets. Aim to use
the weight that was your top set for Week 1, but change it as necessary to hit all reps.)
Bench Press
2 sets, 8 reps (Use 10% less weight than your top set. If you're struggling during set one, subtract 15%.
Builder Superset
Dumbbell Row
failure.)
Giant Set
Band Pull-Apart
4 sets, 15 reps
EZ-Bar Curl
Cable Lateral Raise
4 sets, 15 reps per side (If equipment availability is an issue, it's OK to break the giant set into supersets or
trisets.)
Day 11 - Rest
Rest day today! So ask yourself: How's your conditioning level feeling? We're not talking about
how things look in the mirror—that's a whole other conversation. We're talking purely about your
ability to maintain your pace and power during the Uplifted workouts—and particularly the giant
sets and builder supersets.
If you're absolutely gasping during these, you'd better believe that it can end up limiting your
results, because you'll end up using less weight and doing fewer reps—like maybe 10 instead of
15, or 3 rounds instead of 4. Over time, this can definitely add up!
If this is resonating with you, don't worry, the giant sets also improve your conditioning while
they're testing it. But you can also add in just a little extra cardio work to help boost your
endurance. It doesn't have to be much—10-20 minutes post-workout on an incline treadmill, as
Meg suggested in the program overview, or 30-40 minutes on a rest day like today.
Find what works for you!
Today is, once again, the day of the deads. If last week was daunting or felt foreign, today's your
chance to get more practice without adding more weight. You'll be using the same weight you did
last week, only for more sets and reps. You can do this!
If you need a deadlift refresher, re-watch last week's video guide with Meg. She touches on the
essentials of form, including how to get tight and hold an abdominal brace once the weights get
heavy. This is essential for both strength and safety, so treat it as a skill and never stop practicing!
Read the workout below carefully; some of the movements are slightly different than last week, as
are the rep ranges. Each week you'll be building up the volume in those moves, so you can build
up the muscles that'll power your big lifts.
Now go check out the movement substitutions, look at the weights you pulled last week, and then
get reacquainted with them!
extension
Deadlift: Conventional or sumo deadlift, trap bar deadlift, rack pull (deadlift with the weight on plates or
Dumbbell row: Cable row, barbell row, Pendlay row, machine row, chest-supported row
Workout Plan

Print
4 sets, 6 reps, RPE 7 (Ramp up to your top set with as many sets of 5 as necessary. Leave around 3 reps
in the bank in your first top set, then rest 3-5 min. and perform 3 more sets with the same weight. Ideally,
you'll use the same weight you used for your top set in Week 1.)
Builder Superset
Single-Leg Press
4 sets, 15 reps per side, RPE 6
Good Morning
failure.)
Giant Set
Quad Extension
4 sets, 15 reps
Hip Thrust
4 sets, 15 reps
Dumbbell Row
4 sets, 15 reps per side (For the first three movements, go as heavy as possible for the prescribed reps.
These lighter movements can be pushed close to failure. If equipment availability is an issue, it's OK to
break the giant set into supersets or trisets.)
Curl-up
3 sets, 10 reps
Bird Dog
Side Plank
3 sets, 5 reps of 10-15 sec. per side

Your second bench press day is here, and with it, your first direction to add weight to what you
were using in a previous workout. It's not much, just 5 pounds over what you moved in the
previous three workouts, for a single set of 5. You can handle it—in fact, you might be surprised at
how easy it feels.
Otherwise, this workout is similar—but not identical— to the workout you did a week ago. Once
again, the volume in accessory movements goes up, either by a full set or by a few reps per set.
You'll move heavy weight, then chase a pump with lighter ones. Don't disregard the strength-
building potential of the pump! Not only does it help add muscle, but it can help shore up the weak
links that eventually lead to injury.
Don't be afraid to embrace your inner bodybuilder during that giant set today!

kettlebell press
Incline dumbbell fly: Chest press machine, pec-deck, cable fly or cross-over.
Rear delt fly: band pull-apart, face pull, rear delt fly machine
Workout Plan

Print

Bench Press
1 set, 5 reps (After a few ramp-up sets of 5, use a weight that's 5 pounds heavier than your top set from
Week 1. Rest 1-2 min. or as needed between warm-ups, and 2-4 min. before your top set.)
Bench Press
3 sets, 6 reps (Subtract 10% from today's top set for these sets. If you struggle to hit 6 reps in the first set,
drop the weight another 5%. Rest 2-4 min. between sets, or as needed.)
Builder Superset

failure. Use the weight from Week 1 as a starting point.)
Giant Set
4 sets, 15 reps
Lat Pull-Down
4 sets, 15 reps
Band Pull-Apart
4 sets, 15 reps
Rope Push-down
4 sets, 15 reps
Hammer Curl
4 sets, 15 reps (Go as heavy as possible on weighted movements for the prescribed sets and reps. If
equipment availability is an issue, it's OK to break the giant set into supersets or trisets.)
Day 14 - Rest
Phew! Another week of hard training is behind you. Look back over your logs and notes from the
week to see what you can learn, what you feel like you can improve on, and to set your
expectations for the week to come.
Also take a look at how you've been eating. Do you feel like your meal timing, and what you're
eating, is boosting your workouts or limiting them? Sometimes just changing one meal a day, or
changing the time you have it by an hour or so can have a surprising and dramatic effect on the
quality of a strength session, either positively or negatively.
If you notice something, include it in your notes. And then remember it for the six weeks to come!
Day 15 - Squat Focus
Last Friday, you made your first systematic incremental weight increase on the bench press, to the tune of
just 5-10 pounds. Today, you'll do the same for the squat. With two solid squat sessions under your belt,
you're more than ready. If you repeated Week 1, as we suggested for anyone who is a relative barbell
beginner, then you have three workouts behind you!
So yes, you can handle the weight. In fact, you can handle much more. But stay conservative in your weight
selection. You can't rush strength—but you can definitely bite off more than you can chew and end up not
hitting the reps, or inadvertently tweaking something.
If it helps—and it usually does—re-watch Meg's squat workout video and revisit your notes from your early
squat sessions. Then go put a little more weight on the bar, and move it!

Back squat: Any barbell squat variaton (Low-bar, high-bar, front squat, safety bar squat, or Zercher squat)
Deficit ketlebell stf-legged deadlit: Dumbbell Romanian deadlit
Windmill: Ketlebell windmill, dumbbell or ketlebell Turkish get-up
Workout Plan
Day 15: Squat Focus

Print
Hip Thrust
2 sets, 20 reps (This is a warm-up, so go relatvely light and chase the pump. Rest 1-2 min.)
Squat
3 sets, 5 reps, RPE 7-8 (Use a weight that's 5-10 lbs. greater than what you used during Weeks 1 and 2. Ramp up to
your top set with as many sets of 5 as necessary, restng 1-2 min. between sets. Leave around 2-3 reps in the bank in
your top sets.)
Squat
2 sets, 8 reps (Use a weight that is 10% less than your top set. If you feel fatgued, subtract 15%. Rest 2-4 min.
between sets, or as needed.)
Builder Superset
Rest as litle as possible between movements, and 1-2 min. between rounds.

4 sets, 18-20 reps, RPE 6

4 sets, 12 reps per leg, RPE 7 (For both movements, pick a weight that is challenging, but stay a few reps shy of
failure.)
Giant Set
Hamstring Curl
3 sets, 20 reps
Leg Press
3 sets, 20 reps (For these first two movements, go as heavy as possible and push each set close to failure.)
Superman
3 sets, 20 reps
Windmill
3 sets, 10 reps per side (Focus on form, keep your core tght and eyes on the weight, and don't go close to failure. If
Day 16 - Rest
It's entirely likely that you're feeling a renewal of the kind of soreness you experienced during Week 1 today.
What gives?
Well, for one, you added both weight and volume to your primary movement, the squat, which means you
inflicted more damage (temporary damage, mind you) to the muscles of your hips, butt, and legs. But you
also dialed up the accessory work from sets of 10 to sets of 20. That's no joke! It boosted what is known as
"metabolic fatigue" in your legs through the roof, which can also increase soreness.
If you're feeling it—or even if you're not—the answer is to eat well, rest as needed, and engage in light
restorative activity as much as you can manage. Walking is great. Yoga? Sure. Running or boot camp?
Leave it for another time.

How did that weight bump you made in the bench press last Friday feel? If you need a reminder,
go check your notes (you are taking notes, right?).
Today, you'll take that weight, or one very similar to it, for a ride, seeing how many reps you can
get. When the program says "as many reps as possible," though, it doesn't mean to go to the point
that you need to be rescued. Just go until you feel like the next rep would be just a little shady
technique-wise. If it helps, think of it as "as many PERFECT reps as possible." When you think
your next rep won't be perfect, you're done!
After that, you'll back off and do the kind of high-volume work you may remember from Monday's
squat workout. Get ready to feel a serious burn across your upper body!
press, kettlebell press or push press
Face pull: Band pull-apart or rear delt fly
Cable curl: Dumbbell or EZ-bar curl
Straight-bar cable push-down: Rope or V-handle cable push-down, band push-down
Workout Plan
Day 17: Bench Focus

Print
Push-up
Bench Press
1 set, AMRAP (Use a top weight that is 5 lbs. heavier than your Week 1 weight. Ramp up to your top set
with as many sets of 5 as necessary, resting 1-2 min. between sets and 3-5 before your top set. Stop 1 rep
before you fear your form might break down.)
Bench Press
4 sets, 8 reps (Use 10% less weight than your top set. If you're struggling during the first set, subtract 15%.
Builder Superset

Dumbbell Row
failure.)
Giant Set
Band Pull-Apart
4 sets, 15 reps
Cable Curl
4 sets, 10 reps per side (Go as heavy as possible for rep scheme. These can be pushed close to failure.)
Cable Straight-Arm Pull-Down


4 sets, 15 reps (If equipment availability is an issue, it's OK to break the giant set into supersets or trisets.)
Day 18 - Rest
If you haven't already, stop and make sure your notes from yesterday capture everything you did.
Many lifters find it's beneficial to even expand into the details of how their sets felt, how they slept,
how they ate, how much coffee they had, whether they took certain supplements, or even how
stressed they felt during the day. These things all matter in the quest for strength!
Did your rep test feel strong? Mention it. Was the final rep maybe one less, or one more, than you
feel like you reasonably should have done? Write it down! Did those sets of 20 in the giant set
leave you absolutely destroyed and reaching for a lighter weight during round three? That's worth
including, too.
Overshare, overanalyze, and then overcome your old limitations!

OK, we apologize in advance for the workout you're about to experience. The deadlift part, well,
it's nothing too out of line. You'll be bumping up the weight slightly over what you did last week,
and doing a simple rep test with the back-off weight. That much you've done before.
However, after that you'll be going into a new rep range with moves like good mornings and goblet
squats. Your entire lower body is going to be on fire—there's no way around it. And because you'll
be upping the volume on cable rows and ab work as well, most of your middle-body will also be on
fire.
If you've avoided bringing that rice crispy treat to the gym so far, or if you haven't yet caved and
tried a pre-workout supplement—or barring that, a cup of coffee before your workout—today could
be a good day to start.
Cable pull-through: Barbell Romanian deadlift, good morning variations (band or barbell), back extension
Deadlift: Conventional or sumo deadlift, trap-bar deadlift, rack pull (deadlift with the weight on plates or
Goblet squat: Front squat, leg extension
Dumbbell Romanian deadlift: Glute bridge, hip thrust
Cable row: Dumbbell row, barbell bent-over row, Pendlay row, machine row, chest-supported row
Workout Plan

Print
Cable Pull-Through
3 sets, 5 reps, RPE 7 (Use a weight that's 5-10 lbs. heavier than what you used in Week 1. Ramp up to
your top set with as many sets of 5 as necessary. Leave around 3 reps in the bank in your top set, then rest
3-5 min. and perform 2 more sets at the same weight.)
1 set, max reps (Subtract approximately 5% from your top set and perform 1 set of as many reps as
possible. Don't go to the point where you fail a rep, but stop when you are pretty sure you can't do one
more without a serious struggle.)
Builder Superset
Single-Leg Press
4 sets, 18-20 reps per side, RPE 6
Good Morning
failure.)
Giant Set
Goblet Squat
3 sets, 20 reps

3 sets, 20 reps
Seated Cable Row

Curl-up
4 sets, 10 reps
Bird Dog
Side Plank
4 sets, 5 reps of 10-15 sec. per side (If equipment availability is an issue during the giant set, it's OK to
break it into supersets or trisets.)
One more upper-body routine to go, and then you've got a well-earned day of rest. There won't be
any rep tests today, just some solid sets of 5 using the weight you used this Tuesday.
You may have noticed that Meg likes sets of 5-6 reps a lot. This isn't just a matter of personal
taste, though. This particular rep scheme is right in the sweet spot between strength and muscle
work, where you are forced to use a weight you can control, but can also push the weight a little
bit. It gives your muscles enough challenge to get their attention, but doesn't sap as much from
your nervous system and recovery abilities, as, say, a heavy single or double.
Put it lots of solid reps of 5 with perfect form, and over time, you will change your body, your
strength level, and your overall athleticism for the better.
Now go do just that! And then dive into some higher-rep work—like, a lot higher. The pump is real
this week!

kettlebell press
Workout Plan

Print

Bench Press
1 set, max reps (After a few ramp-up sets of 5, use the same weight as your top set on Day 2 and perform
as many reps as possible. Rest 1-2 min. between warm-ups, and 2-4 min. to come into your rep test
strong!)
Bench Press
3 sets, 6 reps (Subtract 10% from your top set for these. If you struggle to hit 6 reps in the first set, drop the
weight another 5%.)
Builder Superset

failure.)
Giant Set
Cable Cross-Over
3 sets, 10 reps
Lat Pull-Down
3 sets, 10 reps
Cable Face Pull

3 sets, 10 reps
3 sets, 10 reps
Hammer Curl
equipment availability is an issue during the giant set, it's OK to break it into supersets or trisets.)
Day 21 - Rest
Let's talk about hunger. By now, you're probably noticing it creeping up on you, as the weights
climb on the primary compound lifts and the assistance work volume creeps up. Some people find
that specific lifts, like squats, also make them completely ravenous for the rest of the day—or even
longer.
So, what should you do? In a word: Eat. In five words: Eat well, and eat more.
You're burning serious calories in these workouts—more serious than you might realize given that
it's "strength training." Your muscles are screaming for fuel to put to use in repairing and growing
your muscles, and you're not—repeat NOT—going to be able to keep up with these workouts if
you are on what most people consider a diet.
The answer isn't necessarily to take what you're eating now and add a pizza or milkshake, though;
it's to add some more strategic, protein-rich snacks or meals where needed. If you've been
avoiding having a protein shake during or after training, start. Before bed, have a bowl of cottage
cheese or some nuts. Don't skip breakfast, and consider adding an extra egg or cup of Greek
yogurt to it.
Here's something for you to consider: A recent study conducted by Bill Campbell, Ph.D., director of
the Performance & Physique Enhancement Laboratory at the University of South Florida,
concluded that for women who are already lifting weights and eating well, the addition of 500 extra
calories of protein is basically, well, free. In other words, your body could preferentially direct it to
muscle gain and fat-loss, not fat gain.
It sounds unbelievable, but it's true! So, on tomorrow's squat day, put it into action if you need to.
Week 4 is what is known as a "deload" week in serious strength training. Basically, it means you'll
keep doing everything you've done up to this point, only less of it. You'll dial back the heaviness of
your primary lifts and the volume of the accessory work, and cruise through your workout in less
time—and with less swearing—than it took you last week.
Why deload so soon? Because the last few weeks have been intense, and Week 3 in particular
was a bear. You lifted your heaviest weights yet, and you did piles and piles of additional reps.
Going a little lighter this week allows your body to catch up to the stimulus you gave it last week,
so you can be fully recovered for next week, when things change up a little.
A deload also has advantages over simply taking a week off. For one, you still get to practice the
form of your lifts with decent, if not epic, weights. Also, if you took a full week off, you'd probably
get crushed by muscle soreness next week.
But here's the thing: A deload only works if you take it seriously. So, do the work today, but leave a
rep or two in the tank on everything and leave the gym feeling great, not feeling destroyed. Meg's
orders!
Hip thrust: Cable pull-through, glute bridge, bodyweight squat with hip band
Leg press: Goblet squat or belt squat
Workout Plan
Day 22: Squat Focus

Print
Hip Thrust
2 sets, 20 reps (This is a warm-up, so go relatively light and chase the pump. Rest 1-2 min.)
Squat
3 sets, 5 reps (Use approximately 70% of the top weight from Week 1. This is an intentional deload, so
keep these sets relatively light and easy. Use a warm-up set or two if necessary, but no back-off sets.)
Builder Superset

3 sets, 10 reps

3 sets, 10 reps per leg (Use the same weight you used in Week 1. These should not be as challenging as
last week. Stay well shy of failure!)
Giant Set
Hamstring Curl
4 sets, 10 reps
Leg Press
4 sets, 10 reps (For these first two movements, go as heavy as possible and push each set close to
failure.)
Superman
4 sets, 10 reps
Windmill
Day 23 - Rest
The first day of a deload week, the weights can seem so light, you might think, "What's the point?"
The day after that workout, the point usually becomes apparent: It's to recover and get stronger!
Hopefully, you're surprised at how great you feel today.
No, this doesn't mean that yesterday didn't count somehow. This is all part of the plan. Trust it,
and be patient.
Another light-ish day in the gym awaits you. But that doesn't mean what you're doing is less
important. On the contrary, it's a great opportunity to focus on form more than ever. If you haven't
already, consider re-watching Meg's workout videos from Week 1 this week. There are probably
things in them that will make more sense to you now than they did then.
OK, no more reading. Time to press and pull!
press, kettlebell press or push press
Cable face pull: Band pull-apart or rear delt fly with machine, dumbbells, or cables
EZ-bar curl: Cable curl with straight or EZ-bar attachment
Workout Plan
Day 24: Bench Focus

Print
Push-up
Bench Press
3 sets, 6 reps (Use approximately 70% of the top weight from Week 1. This is an intentional deload, so
keep these sets relatively light and easy. Use a warm-up set or two if necessary, but no back-off sets.)
Builder Superset

3 sets, 6 reps
Dumbbell Row
3 sets, 12 reps per arm (For both movements, pick a weight that is challenging, but stay a few reps shy of
failure.)
Giant Set
Cable Face Pull

4 sets, 10 reps
EZ-Bar Curl
4 sets, 10 reps
4 sets, 10 reps
Cable Lateral Raise

4 sets, 10 reps per side (For all movements, use a weight no heavier than what you used on Week 1. Stay
well shy of failure! If equipment availability is an issue, it's OK to break the giant set into supersets or
trisets.)
Day 25 - Rest
You might be thinking, "I could get used to this deload thing." If that's the case, it means yours was
necessary! But don't get too comfortable. You have two workouts left this week, and then Phase 2
of Uplifted begins.
Today, feel free to be slightly more active in your active rest than last week, but still keep your
activities restorative—remember that word?—and controlled. The biggest mistake lifters make
during deloads is to use their extra energy to engage in unnecessary, off-the-plan workouts!

Dumbbell Romanian deadlit: Barbell Romanian deadlit, good morning variatons (band or barbell), back extension
Deadlit: Conventonal or sumo deadlit, trap-bar deadlit, rack pull (deadlit with the weight on plates or safetes,
pulling from just below knee level)
Single-leg leg press: Single-leg Romanian deadlit
Hip thrust: Glute bridge on foor
Barbell bent-over row: Cable row, dumbbell row, Pendlay row, machine row, chest-supported row
Workout Plan

Print

2 sets, 20 reps (This is a warm-up, so go relatvely light and don't hit failure. Rest 1-2 min. between sets.)
3 sets, 3 reps (Use 70% of the top weight from Week 1. This is an intentonal deload, so keep these sets relatvely
light and easy. Use a warm-up set or two if necessary, but no back-of sets.)
Builder Superset
Rest as litle as possible between movements, and 1-2 min. between rounds. Use the weight from Week 1 as a
startng point.
Single-Leg Press
Good Morning
3 sets, 10 reps (For both movements, pick a weight that is challenging, but stay a few reps shy of failure.)
Giant Set
Quad Extension
4 sets, 10 reps
Hip Thrust
4 sets, 10 reps
Barbell Row
4 sets, 10 reps (For the first three movements, use a weight no heavier than the weight you used in Week 1. These
should not be as challenging as last week. Stay shy of failure!)
Curl-up
2 sets, 10 reps
Bird Dog
Side Plank
2 sets, 5 reps of 10-15 sec. per side
Your second bench day of the week is here, and when it ends, your deload is officially over until
Week 8, when you'll have another one.
Today, remember to limit your weight selection, and follow the program as it's written. Yes, it can
be hard to stop a set when you know you could do more, but take that energy and bank it for next
week. You'll need it!

kettlebell press
Band pull-apart: Face pull, cable or machine rear delt fly
Rope cable push-down: Cable triceps extension with straight or EZ-bar
Workout Plan

Print

Bench Press
1 set, 5 reps (After a few ramp-up sets of 5, use a weight that's 5 pounds heavier than your top set from
Week 1. Rest 1-2 min. or as needed between warm-ups, and 2-4 min. before your top set.)
Bench Press
4 sets, 4 reps (Use 80% of the weight you used for your top sets in Week 1. This is an intentional deload,
so keep these sets relatively light and easy. Use a warm-up set or two if necessary, but no back-off sets.)
Builder Superset


failure.)
Giant Set

4 sets, 15 reps
Lat Pull-Down
4 sets, 15 reps
Band Pull-Apart
4 sets, 15 reps
Rope Push-down
4 sets, 15 reps
Hammer Curl
4 sets, 15 reps (For all movements, use a weight no heavier than what you used in Week 1. Stay well shy
of failure! If equipment availability is an issue, it's OK to break the giant set into supersets or trisets.)
Day 28 - Rest
You may feel like you're itching to get under a heavy bar again—that's great! Or maybe you're
kinda dreading tomorrow, when squats get serious again. Either way, this is a perfect day to take
stock of your feelings and expectations for the next—and final—four weeks of Uplifted.
Are there movements you're still not "feeling" like you wish you were? Are some lifts feeling
heavier or more technically challenging than others? You've learned a lot up to this point, but
serious lifters like to say that heavy weights are instructive. In other words, your education is just
beginning!
If you're a little fearful of the training to come, it could also mean that your nutrition isn't adequately
supporting your training. If so, revisit the nutrition overview and make sure you're getting enough
quality nutrients at the times of day when your body needs them most!
Welcome to Week 5! A lot is going to change in your training, starting today. For one, you're going to dive
back into RPE-style training to determine a new six-rep max, of sorts. Why "of sorts?" Because you're not
going to leave 2-3 reps in the tank like you did in Week 1. You're going to keep bumping the weight up until
you do a set of 6 where the sixth rep isn't in doubt but the seventh might be. Have a spotter close by just in
case!
If it helps, revisit the video on Day 1 where Meg walks you through RPE testing for squats, and take good
notes. There are also new rep schemes for movements like your primer lift, so read the workout closely
today!
Also, you'll notice that you're going to begin incorporating upper-body assistance work after your primary
lower-body lift today. This is going to be the case all through Phase 2. It may feel strange at first, but it'll
allow you to get more out of each and every training session as Phase 2 rolls on.

Seated dumbbell overhead press: Dumbbell or barbell push press, press with neutral-grip barbell, machine press,
ketlebell press or push press
Band pull-apart: Face pull, rear delt fy with machine, dumbbells, or cables
Alternatng dumbbell curl: Cable curl with straight or EZ-bar atachment
Rope push-down: Cable triceps extension with straight bar or EZ-bar
Workout Plan
Day 29: Squat Focus

Print
Hip Thrust
2 sets, 10 reps (This is a warm-up, so go relatvely light. Rest 1-2 min. between sets.)
Squat
1 set, 6 reps (Work up to a six-rep max using as many ramp-up sets of 6 reps as necessary,)
2 sets, 6 reps (Use a weight that is 10% less than your top set. Rest 2-4 min. between sets)
Builder Superset

3 sets, 8 reps, RPE 6-7
Dumbbell Row
3 sets, 12 reps, RPE 7 (For both movements, pick a weight that is challenging, but stay a few reps shy of failure.)
Giant Set
Band Pull-Apart
3 sets, 12 reps
Alternating Dumbbell Curl

3 sets, 12 reps
Rope Push-down
3 sets, 12 reps
Cable Lateral Raise

3 sets, 12 reps (For all four movements, go as heavy as possible for the prescribed sets and reps. These lighter sets
can be pushed close to failure.)
Day 30 - Rest
Are you more or less sore than you were on Tuesday a week or two ago? Hungrier, less hungry,
or about the same? How did you sleep last night?
These are all things that should be going in your workout journal—which is going to be more
crucial than ever over the next three weeks. Review it now to make sure you captured the full
picture of what happened yesterday!
Back to benching—and then some! You'll start off today by determining a new five-rep max, similar
to how you found your new squat six-rep max on Monday. Re-watch Meg's Week 1 video for RPE
tips if you need them!
From there, you'll dive into lower-body work. Instead of a builder superset, though, you'll do your
first "secondary volume" work for another primary lift. Today, that comes in the form of 4 sets of 4
reps on the deadlift.
Then…well, you know what comes next. The giant set. It's always there, waiting for you.
Push-ups: Push-ups from knees or with hands elevated (easier), dips or feet-elevated push-ups (harder)
Dumbbell Romanian deadlift: Glute bridge, hip thrust
Goblet squat: Belt squat, front squat, leg extension
Back extension: Superman, glute-ham developer machine
Windmill: Dumbbell or kettlebell windmill, Turkish get-up
Workout Plan
Day 31: Bench Focus

Print
Push-up
2 sets, 10 reps (This is a warm-up. Rest 1-2 min. between sets.)
Bench Press
1 set, 5 reps, RPE 9 (Work up to a five-rep max using as many ramp-up sets of 5 reps as necessary,
resting 1-2 min. between ramp-up sets and 2-4 min. before your top set. This top weight should be
somewhere around 5-15 lbs. heavier than the weight you used for the 3x5 bench sets in Week 3.)
Bench Press
2 sets, 7 reps (Use 10% less weight than your top set. Rest 2-4 min. between sets, or as needed.)
4 sets, 4 reps, RPE 6-7 (Warm up with sets of 4 to a top set, leaving 3-4 reps in the tank. Perform 3 more
sets with the same weight.)
Giant Set

3 sets, 15 reps
Goblet Squat
3 sets, 12 reps
Back Extension
3 sets, 12 reps (For the first three movements, go as heavy as possible for the prescribed sets and reps.
These lighter movements can be pushed closer to failure.)
Windmill
3 sets, 6 reps
Day 32 - Rest
You've got another full-body day of training under your belt, and another rep max on a big lift that
you can use to dial in your weight selection for the weeks to come.
If you're feeling a little crushed by yesterday's combo bench/deadlift day, then take a full rest today
and skip any extra cardio you may have been doing. Tomorrow, you'll be doing two big lifts again,
so you'll need every bit of kick-ass-ness you can muster!
Day 33 - Overhead Press Focus
Today, you'll introduce a fourth primary lift: the strict overhead press, or military press.
Once upon a time, this was contested not only in powerlifting, but even in the Olympics. It's pretty
rare to see it as a competitive lift these days, but that doesn't mean it's not important to
powerlifting-style training. It helps strengthen the shoulders and upper back, for example, both of
which can carry over to a bigger bench and stronger overall upper body.
However, if you find that the barbell is too heavy for you to lift, or you can't perform the barbell
press for another reason, it's OK to sub it out for an alternate lift from the choices below. But once
you make your choice, stick with that lift for the next four weeks!
After you press, you'll hammer out 5 sets of 5 reps on the squat. This is a classic rep scheme
that'll give you good practice with using moderately heavy weight. Nail every rep!

kettlebell press
Bulgarian split squat: Front squat or goblet squat
Dumbbell row: Cable row, barbell bent-over row, Pendlay row, machine row, chest-supported row
Workout Plan
Day 33: Overhead Press Focus

Print


3 sets, 5 reps, RPE 6-7 (Warm up with sets of 5 to your top set, leaving 3-4 reps in the tank. Perform 3
more sets with the same weight.)
Front Squat
5 sets, 5 reps (Use 15% less than the weight you reached on Monday's six-rep max. Rest 2-4 min., or as
needed.)
Giant Set

3 sets, 10 reps (per leg)
Hip Thrust
3 sets, 12 reps
Dumbbell Row
Curl-up
2 sets, 10 reps
Bird Dog
2 sets, 10 reps
Side Plank
2 sets, 5 reps of 10-15 sec. (If equipment availability is an issue, it's OK to break the giant set into
How are your legs feeling from yesterday? Because you're about to follow up your squats with a
deadlift-focused session that starts with you finding a new five-rep max. If you're a little cooked
from all of yesterday's lifting and feel like your deadlift max isn't going to be particularly
impressive, that's OK. Even with a lighter-than-you-wished weight, you'll be able to set your
percentages for the weeks to come and do plenty of quality work.
Remember: There's nothing to be gained from going too heavy, particularly on the deadlift. Plus,
you need to leave something in the tank for the bench press and giant set to follow!

Incline dumbbell fly: Chest press machine, pec-deck, cable cross-over
Rear delt fly: Face pull, band pull-apart, rear delt fly machine
Overhead triceps extension: Cable or EZ-bar overhead triceps extension
Workout Plan

Print

1 set, 5 reps (Work up to a five-rep max using as many ramp-up sets of 5 reps as necessary, resting 1-2
min. between ramp-up sets and 2-4 min. before your top set. This top weight should be somewhere around
5-10 lbs. heavier than the weight you used for the 3x5 deadlift sets in Week 3.)
Bench Press
4 sets, 6 reps (Use 15% less than the weight you reached on Monday's five-rep max. Rest 2-4 min., or as
needed.)
Giant Set
Incline Dumbbell Fly

3 sets, 12 reps
Lat Pull-Down
3 sets, 12 reps
Rear Delt Fly
3 sets, 15 reps

3 sets, 15 reps
Hammer Curl
Day 35 - Rest
Now that was a strong, strong week! Congratulations on retesting all of those big lifts, and on making it
through all that secondary volume work. It was a test of your training up to this point, as well as your
recovery, your nutrition—and even your math skills and record keeping!
The challenge won't get any easier on any of those fronts from now on. So if you've been sneaking in extra
cardio or other workout-type activities up to this point, now's the time to stop. Your body won't allow it past
a certain point!
And, if you've been eating without much of a plan, it's time to get slightly more systematic about what you
eat, and why. Having some more protein or carbs could be just the thing you need to keep up with the
increasing demands you'll face next week.
Back into full-body training you go! But this week, rather than systematically adding 5-10 pounds to your
previous week's lifts, you'll use the RPE system to guide you to a new five-rep max on the squat to match
last week's six-rep max.
Yes, it'll be tough! That last rep should be somewhat of a grind. If you feel like you have another easy one in
the tank after it, you should have gone slightly heavier. But remember: This is only week six. You have
another two weeks and two squat sessions ahead of you, so don't go so hard that you only get 2-3 reps. If
that little voice in your head is saying, "Maybe I should have a spotter this time around," you're probably
right!
Cable pull-through: Hip thrust, glute bridge, bodyweight squat with hip band
Seated dumbbell overhead press: Dumbbell or barbell push press, press with neutral-grip barbell, machine press,
ketlebell press or push press
Face pull: Band pull-apart or rear delt fy
EZ-bar curl: Cable curl with straight or EZ-bar atachment
Workout Plan
Day 36: Squat Focus

Print
Cable Pull-Through
2 sets, 10 reps (This is a warm-up, so go relatvely light. Rest 1-2 min. between sets.)
Squat
1 set, 5 reps, RPE 9 (Work up to a five-rep max using as many ramp-up sets of 5 reps as necessary)
3 sets, 5 reps (Use a weight that is 10% less than your top set. Rest 2-4 min. between sets)
Builder Superset

3 sets, 10 reps, RPE 6-7
Dumbbell Row
3 sets, 14 reps, RPE 7 (per arm)
Giant Set
Cable Face Pull

3 sets, 15 reps
EZ-Bar Curl
3 sets, 15 reps
3 sets, 15 reps
Cable Lateral Raise

3 sets, 15 reps (For all four movements, go as heavy as possible for the prescribed sets and reps. These lighter sets
can be pushed closer to failure.)
Day 37 - Rest
By now, you're getting the hang of squatting heavy. You may also be noticing how finding rep
maxes and using RPEs up around 9 takes a little more out of you than hanging out down around
7-8 on the RPE scale. This is why powerlifters usually only squat or perform deadlifts with max
effort once per week. Otherwise, it's hard to eat enough, sleep enough, or recover enough to keep
at it for long enough to make progress!
Keep your activities simple and restoration-focused today, because you only have two heavy
weeks to go—counting this week—and you want to finish them as strong as possible. You're a
serious lifter in a serious training phase, but you'll only lift as well as you recover!
Bench and deadlift today! You'll be working up to a four-rep max on the press, and doing 5 sets of
3 on the pull. The poundage may be just a tiny increase over last week's bench, like as little as
2.5-5 pounds. That's OK! Even if you end up using exactly the same weight as last week, it's OK.
Remember, the RPE is the focus here as much or more than the weight on the bar.
You may think you know if you need a spotter or not after last week's RPE bench day, but there's
a big difference between a 4RM and a 5RM. Be safe, don't be sorry. Ask for help, and tell your
spotter exactly how many reps you're aiming for. If you have any doubt about how to communicate
with your spotter, use Bodybuilding.com's article "Spotting 101: How to Spot the Bench, Squat,
and Dumbbell Press" as your guide.
Leg press: Goblet squat or belt squat
Windmill: Turkish get-up
Workout Plan
Day 38: Bench Focus

Print
Push-up
2 sets, 10 reps (Bench press 1 top set of 4 reps, RPE 9)
Bench Press
1 set, 4 reps, RPE 9 (Work up to a four-rep max using as many ramp-up sets of 4 reps as necessary,
resting 1-2 min. between ramp-up sets and 2-4 min. before your top set. This top weight should be
somewhere around 2.5-5 lbs. heavier than the weight you used for the 3x5 bench sets in Week 3.)
Bench Press
5 sets, 3 reps (After a few warm-up sets, aim for using 5-10 lbs. more than the weights used for the 4x4
deadlift sets in Week 5.)
Giant Set
Hamstring Curl
3 sets, 20 reps
Leg Press
3 sets, 15 reps (For the first two movements, go as heavy as possible for the prescribed sets and reps.
Superman
3 sets, 15 reps
Windmill
3 sets, 8 reps (per side)
Day 39 - Rest
Whew! You've made it to another mid-week rest. Yes, the rep maxes are hard, but don't
underestimate how much work you've been accomplishing in those giant sets, too. That's the work
that may be resulting in some extra muscle in places like your arms, legs, or back.
If this is your first time doing an intense lifting protocol, that may be a shock! But you've more than
earned it. So today, take it easy, and give a moment to appreciate your body, all it's doing, and all
it is becoming.


Barbell bent-over row: Cable row, dumbbell row, Pendlay row, machine row, chest-supported row
Workout Plan

Print

4 sets, 4 reps (Warm up with sets of 4-5 to your top set, aiming for 5-10 lbs. heavier than the weights used
for the 3x5 press sets in Week 5. Perform 3 more sets with the same weight.)
Front Squat
6 sets, 4 reps (Use 15% less than the weight you reached on Monday's five-rep max. Rest 2-4 min., or as
needed.)
Giant Set
Quad Extension
Hip Thrust
3 sets, 15 reps
Barbell Row
Curl-up
3 sets, 10 reps
Bird Dog
Side Plank
3 sets, 5 reps of 10-15 sec. per side (If equipment availability is an issue, it's OK to break the giant set into

One more workout to go before Week 6 is over! You're cruising into the most intense part of
Uplifted, and the most intense training you may have done in your lifting life. Today, you'll be
building up to a four-rep max on the deadlift, which is no joke!
If you're the type of person who uses pre-workout supplements before a workout, today is a good
day to take one. Meg says she finds heavy deadlift days are the most important times to get a little
boost from caffeine and other performance-enhancing ingredients. Plus, it can help you get a few
more reps on all that supplementary back work you'll be doing in the giant set.
Go find your new level of strength!
Rope push-down: Cable triceps extension with straight or EZ-bar
Workout Plan

1 set, 4 reps (Work up to a four-rep max using as many ramp-up sets of 4-5 reps as necessary, resting 1-2
min. between ramp-up sets and 2-4 min. before your top set. Aim for 5-10 lbs. heavier than the weight you
used for Week 5's five-rep max sets.)
Bench Press
5 sets, 5 reps (Use 15% less than the weight you reached on Monday's four-rep max. Rest 2-4 min., or as
needed.)
Giant Set

3 sets, 15 reps
Lat Pull-Down
3 sets, 15 reps
Band Pull-Apart
3 sets, 20 reps
Rope Push-down
3 sets, 20 reps
Hammer Curl
Day 42 - Rest
Congratulations on conquering your most difficult week yet. You've got just one more hard one
ahead of you—the hardest yet. So today, spend some of your well-earned downtime planning out
how you're going to deal with it.
What does this mean? For one, since you're going to be using slightly heavier weights, you'll need
more time to rest. That means your workouts may end up taking slightly longer than previous
weeks. You may also benefit from having your game day nutrition dialed in a bit more than usual.
If you know that having some meals prepped helps you to eat the right thing at the right time, well,
that's how you should be spending today.
Your sleep also matters now more than ever! Don't leave it up to chance. Meg says she finds that
the mineral supplement ZMA, which is made of zinc, magnesium, and vitamin B-6, helps her get
quality rest when she's training hard. If you haven't tried it yet, now may be the time.
Get ready for your strongest week ever!

You've reached the crux of the climb. So let's talk details. Today, you'll be working up to a four-rep
max on the squat variation you've been focusing on throughout Uplifted. This may just be 5
pounds heavier than your five-rep max—and that's just fine. By now, you should know what RPE 9
"feels" like, so trust your gut, trust your legs, and push hard into the floor. If you're someone who
uses a belt, buckle it tightly, and brace as hard as you can into it.
Because you'll be lifting heavier than ever all week, your giant sets are going to be dialed down
dramatically, to just two rounds of fairly high reps on each movement. Enjoy the slight breathing
room this gives you, and focus your energy on the strength work!
Seated dumbbell overhead press: Dumbbell or barbell push press, press with neutral-grip barbell,
machine press, kettlebell press or push press
Band pull-apart: Face pull, rear delt fly with machine, dumbbells, or cables
Cable curl: EZ-bar curl
Straight-bar push-down: Cable push-down with EZ-bar handle or V-bar
Dumbbell lateral raise: Cable lateral raise or machine lateral raise
Workout Plan
Day 43: Squat Focus
Goblet Squat
2 sets, 10 reps (This is a warm-up, so go relatively light. Rest 1-2 min. between sets.)
Squat
1 set, 4 reps (Work up to a four-rep max using as many ramp-up sets of 4 reps as necessary)
Builder Superset

3 sets, 12 reps
Dumbbell Row
3 sets, 15 reps (For both movements, pick a weight that is challenging, but stay a few reps shy of failure.
Use the same weight as in Week 6, if possible.)
Giant Set
Band Pull-Apart
2 sets, 20 reps
Cable Curl
2 sets, 20 reps
Triceps Extension Straight-Bar Push-Down

2 sets, 20 reps

2 sets, 20 reps (For the three weighted movements, go as heavy as possible for the prescribed sets and
reps. These lighter sets can be pushed closer to failure.)
Day 44 - Rest
The weight goes down, the weight comes up. What a feeling! Anyone who says it's "just a leg
exercise" hasn't done the kind of work you've been doing. You know more than ever that the squat
is an "everything exercise!"
So today, give everything a chance to rest, refuel, and recover. Because tomorrow, you'll be
working up to a three-rep max on the bench press—your heaviest press yet

"How much ya bench?" It's the ultimate gym-bro cliché, and maybe you've rolled your eyes at it in
the past. No more! You know now what an incredible challenge a heavy bench press is, and today,
you'll have as clear an answer as anyone outside of a powerlifting meet needs to that question.
But that's just the start of the day. You'll also be doing some heavy doubles on the deadlift, before
doing two—thankfully, just two—rounds of the giant set. You're in the thick of it. Stay strong!
extension
Workout Plan
Day 45: Bench Focus
Push-up
Bench Press
1 set, 3 reps, RPE 9 (Work up to a three-rep max using as many ramp-up sets of 3 reps as necessary,
resting 1-2 min. between ramp-up sets and 2-4 min. before your top set. Aim for 2.5-5 lbs. heavier than the
weight you used for Week 6's four-rep max.)
6 sets, 2 reps (After a few warm-up sets, aim for using 5-10 lbs. more than the weights used for the 5x3
deadlift sets in Week 6.)
Giant Set

2 sets, 20 reps
Leg Press
2 sets, 20 reps (For the first two movements, go as heavy as possible for the prescribed sets and reps.
Superman
2 sets, 20 reps
Windmill
Day 46 - Rest
What are you feeling today? Are you thriving or just surviving? Knocking PRs off left and right, or hanging
on for dear life? Either way, the pinnacle of a serious strength program is an experience that can only be
understood by those who've done it.
Today, find some quiet space to ponder just what an incredible challenge you've willingly undertaken, and
how impressive that is. Talk it out with someone who understands, or capture your feelings in your workout
journal. You're almost done. Take what perspective you can from this battle to apply to your life, not just to
PRs or your appearance in the mirror.

Press day! If you have a love-hate relationship with this particular movement—it's OK, many
people do—then dig deep and knock out these 5 sets of 3 reps with the knowledge that it's your
final heavy press day of the entire program. If, on the other hand, you've come to love this
particular strength challenge, then relish it today and strut into your squats!
Speaking of those…you've got 7 sets of 3 on the program today. Yes, that's a lot of sets, and yes,
you'll be hanging out in the squat rack for what feels like an eternity. Don't rush your rest, though;
this is your final squat sesh before next week's deload, so take as long as you need to feel
fresh(ish) before each set!
Be sure to notice as well that you'll be dialing back your core work to just a few side planks today.
You're welcome.

Cable row: Dumbbell row, barbell bent-over row, Pendlay row
Workout Plan


5 sets, 3 reps (Warm up with sets of 4-5 to your top set, aiming for 5-10 lbs. heavier than the weights used
for the 4x4 press sets in Week 6. Rest 2-4 min., between sets.)
Front Squat
7 sets, 3 reps (Use 15% less than the weight you reached on Monday's four-rep max. Rest 2-4 min., or as
needed.)
Giant Set
Goblet Squat
Hamstring Curl
2 sets, 12 reps
Seated Cable Row

Side Plank
2 sets, 5 reps of 10-15 sec. (If equipment availability is an issue, it's OK to break the giant set into

This is it! Your final heavy day in Uplifted. And it ends with the ultimate strength test: the barbell
deadlift. Just as with last week, if you are someone who occasionally takes a pre-workout
supplement, today's the day to do it. You'll be pulling heavy, then dialing it back for some sets of 3,
before hitting extra bench press and back work to finish off this glorious, challenging week.
At the end of today's workout, when every muscle is feeling pumped and you've given everything
you have to this program, congratulate yourself on a job well freaking done!

Cable cross-over: Dumbbell fly, pec-deck
Cable straight-arm pull-down: Lat pull-down, assisted or free-hanging chin-up or pull-up
Face pull: Band pull-apart, rear delt fly with machine, dumbbells, or cables
Workout Plan

1 set, 3 reps, RPE 9 (Work up to a three-rep max using as many ramp-up sets of 3 reps as necessary,
resting 1-2 min. between ramp-up sets and 2-4 min. before your top set. Aim for 5-10 lbs. heavier than the
weight you used for Week 6's four-rep max.)
Bench Press
6 sets, 3 reps (Use 15% less than the weight you reached on Monday's three-rep max. Rest 2-4 min., or as
needed.)
Giant Set
Cable Cross-Over
2 sets, 20 reps
Cable Straight-Arm Pull-Down

2 sets, 20 reps
Cable Face Pull

2 sets, 25 reps

2 sets, 25 reps
Hammer Curl
Day 49 - Rest
Yesterday was no joke. Not only did you do your heaviest lifting of this entire program, you also
finished with 25-rep sets on arm work. If ever there was a time to snap a gym selfie post-workout,
that was it!
So, let's use this opportunity to take stock of how your heavy lifting went. Did you hit all the reps
you should have this week? Did the weights move up like they should have over the last couple of
weeks, or did you find yourself struggling to make those 5-10-pound jumps predictably? Strength
training can be unpredictable and frustrating sometimes.
If you didn't hit all the weights you feel like you should have, or that the program offered up as
benchmarks to "aim for," don't beat yourself up. All the reps you nailed along the way still count,
and all that assistance work you did set you up for future success—no matter if it's in repeating
Uplifted, or in another program.
Now, cruise into Week 8 with your head held high!

You read that right! Today, you'll bench first, then do just a few squats afterward. The schedule
changes up for this final deload week, so if you were planning on spending 30-45 minutes in the
squat rack like last week, think again!
Work-wise, today is about as pure a deload as you'll find in this program. Everything is lighter than
it was last week by a significant amount, and you won't go anywhere near failure. Even the primer
sets are trimmed by a couple of reps.
However, not everything you do this week will be easy. There will be a few rep tests later in the
week—and you'll be squatting again in your next workout. So take today easy, almost like an
active recovery day that happens to have some squatting. Leave the gym feeling great!

Alternating dumbbell curl: Cable curl with straight or EZ-bar attachment
Rope push-down: Cable triceps extension with straight or EZ-bar
Workout Plan
Day 50: Bench Focus

Print
Push-up
Bench Press
3 sets, 5 reps (Use 70% of the weight you used for your top set on Week 5. This is an intentionally light
workout, so don't push it!)
Front Squat
3 sets, 3 reps (Use 70% of the weight you used for your top set on Week 5. This is an intentionally light
workout, so don't push it.)
Giant Set
Band Pull-Apart
2 sets, 8 reps
Alternating Dumbbell Curl

2 sets, 8 reps
Rope Push-down
2 sets, 8 reps
Cable Lateral Raise

2 sets, 8 reps (For the three weighted movements, use a weight no heavier than what you used on Week
5. Stay well shy of failure on all of these reps!)
Day 51 - Rest
Yesterday was a test of your restraint, but also your record keeping. You had to dig back into your
notebook all the way to Week 5, and then dial that weight back by 70 percent for your bench and
squat sets.
So, were you able to come up with the number, or were your notes leaving you guessing? If the
latter was the case, then you know what you need to do next time you go through Uplifted—and
yes, you should consider doing it again. Strength is a numbers game!
If, on the other hand, you were able to cruise through the workout feeling light and easy and
without any mental struggles, great! Use that momentum to cruise into tomorrow's rep test on the
squat.
Today is your final test on the squat. No, it's not another low-rep max like last week—thank
goodness! Today, you'll be taking the weight you used for your six-rep max on Week 5 for a ride,
seeing how many crisp, clean reps you can manage with it.
After that, you've got a few decently heavy deadlifts. Treat them as practice reps for the rep test in
the deadlift that you'll be doing later this week!
extension
Goblet squat: Leg press or belt squat
Back extension: Superman
Workout Plan
Day 52: Squat Focus

Print
Goblet Squat
2 sets, 10 reps (This is a warm-up, so keep it light and easy. Rest 1-2 min. between sets.)
Squat
1 set, failure (Work up to the same weight you used for Week 5's six-rep max, and perform a)
4 sets, 2 reps (After a couple of warm-up sets, use a weight that is 60% of your five-rep max from Week 5.
Keep these easy. This is intentionally light before the AMRAP on Day 4 of this week.)
Giant Set

3 sets, 12 reps
Goblet Squat
3 sets, 8 reps (For the first two movements, go no heavier than the weights you used on Week 5. Stay well
shy of failure!)
Back Extension
3 sets, 8 reps
Windmill
Day 53 - Rest
Good news! Your days of squatting in the Uplifted program are done—at least until the day when
you decide to run the program again. So, let's talk about that possibility.
To be clear, yes, you could easily turn around and run Uplifted again after this week. If you're
going to run it again with the powerlifts, consider taking a week off first. Alternately, you could
swap out movements—say, front squats instead of back squats, sumo instead of conventional
deads, or close-grip bench press instead of wide. In that case, you could dive right back in next
week—although with all you've been doing, it's understandable if you still want to take a week off
from heavy lifting.
Either way, this is meant to be a program that can grow with you, and keep you getting stronger
and more well-rounded for months on end. You have options, so use them!
Today, with two workouts left to go, you'll perform your bench press rep test with the Week 5
weight. After nearly a week of no heavy benching, you should feel fresh as a daisy and ready to
knock out some serious reps. You may think you own this weight, but since this is a rep test, be
sure to have a spotter close at hand! Tell them you're aiming for 6-7 reps, but may get more.
Everything else in your day should be kept light and relatively easy. Tomorrow, you've got a
deadlift rep test, so don't empty your strength reserves today!

Incline dumbbell fly: Chest press machine, pec-deck, cable fly or cross-over.
Rear delt fly: band pull-apart, face pull, rear delt fly machine
Workout Plan
Day 54: Bench Focus

Print

Bench Press
1 set, failure (Work up to the same weight you used for Week 5's five-rep max, and perform as many reps
as possible. Aim for 6 reps or more!)

3 sets, 6 reps (Use 70% of the weight on you used during Week 5. Keep these reps relatively light and
easy!)
Giant Set
Incline Dumbbell Fly

2 sets, 8 reps
Lat Pull-Down
2 sets, 8 reps
Rear Delt Fly

2 sets, 10 reps (per arm)

2 sets, 10 reps
Hammer Curl
2 sets, 10 reps (For all of these movements, use weights no heavier than what you used on Week 5. Stay
well shy of failure!)
Your final day of Uplifted is also your final test, and it ends—where else?—with the deadlift. You
know the protocol by now, so go in confident, warm-up adequately, and nail your reps.
After that, and some accessory work, you're done!

Dumbbell row: Cable row, barbell bent-over row, Pendlay row, machine row, chest-supported row
Workout Plan

Print

1 set, failure (Work up to the same weight you used for Week 5's five-rep max, and perform as many reps
as possible. Aim for 6 reps or more!)
Builder Superset
Good Morning

3 sets, 8 reps, RPE 7-8 (For both movements, pick a weight that is challenging, but stay a few reps shy of
failure.)
Giant set
Quad Extension
3 sets, 8 reps
Hip Thrust
3 sets, 8 reps
Dumbbell Row
3 sets, 8 reps (For the first three movements, choose a weight no heavier than what you used during Week
5. Stay well shy of failure!)
Curl-up
2 sets, 10 reps
Bird Dog
Side Plank
2 sets, 5 reps of 10-15 sec. (per side)
Day 56 - Rest
Congratulations on finishing one of Bodybuilding.com's most unique and challenging programs!

Now's the time to take "after" photos—if that's your thing—to remind you how far you've come.
You've definitely added muscle to go along with your new strength, so own it! Post your pics on
social media and tag both Meg Squats and Bodybuilding.com. We want to know what you've been
up to!
Then what comes next? As we discussed two days ago, taking a few days off, or even most of a
week, from structured heavy lifting could be a good idea. It's not necessary for everyone, but if you
pushed it hard, there's no shame in it.
After that, you can definitely run Uplifted again, either using the three powerlifts or acceptable
substitutes. If anything, it'll do more for you the second time around! You're better at the heavy lifts
—and at heavy lifting in general—than you were before. Consider this option one!
If a complete change of pace is more what you're looking for, check out the other plans in
Bodybuilding.com All Access. No matter if your next goal is to burn fat, add more muscle, or build
crazy athleticism, we have a plan that will help you do it.
No matter what you do, be proud of this achievement. It's a small number of people who can say
they've lifted as seriously as you have for the last two months. Spread the word and help someone
else in your life get Uplifted!
Supplement Overview
Building strength is almost entirely about doing hard work, not looking for a miracle ingredient to
shortcut the process. Meg limits herself to a few staple supps, only one of which might be
surprising or new to many women. Everything else that she needs to get stronger, she gets from
what's on her plate.
Here's what she takes to maximize strength and recovery during her intense training cycles, and
what you can take to do the same during Uplifted!
Meg Squats' Uplifted Supplements
Whey protein
Nothing fancy here, just 20 grams of whey protein in a shaker bottle. If you're training hard and
setting serious goals, then making sure you consume enough protein should be a major priority.
But when Meg takes her protein is a bit unique. She likes to sip on it during a workout, rather than
after or before. And there is actually research showing that doing this is an effective way to boost
muscle protein synthesis, the driver of muscle growth and recovery.[1]
Pre-workout
Meg doesn't always use a pre-workout, but as the weights she's moving have gone up over the
years, she's seen how it can make a difference during particular workouts.
"I would suggest a pre-workout, especially as the program progresses and the workouts get a little
more intense," she says. "Like a heavy deadlift day—if you're going to use a pre-workout and limit
it to certain workouts, I would use it that day."
Creatine monohydrate
Yes, creatine is safe for women to take, and no, it won't make you into a raging she-hulk, or bloat
you to the point where you don't recognize yourself in the mirror.
In the context of solid strength training like Uplifted, a little creatine monohydrate can help you
squeeze out a couple of extra reps in a hard set, boost recovery, and even help combat muscle
soreness. Over time, as Krissy Kendall, Ph.D., explains in the article "Why Women Should Take
Creatine," all of this can help lead to significant strength gains in both the upper and lower body.
If bloating is a concern, skip the five-day "loading protocols" you read about online and simply take
3-5 grams a day, every day. Meg tosses hers into her intra-workout protein shake. It's tasteless
and odorless, so you won't even notice it.
Carbs
During a workout, your muscles churn through serious amounts of glycogen, the stored form
of carbohydrates. Having some carbs intra-workout is a classic way to boost performance start to
finish, and make sure you're not dragging your butt through your last set.
Meg likes to take 20 grams of carbs intra-workout—but not in the form of a powder like
maltodextrin. Her secret snack? A single rice crispy treat! Depending on the size of your treat—
standard versus phone book sized—it has right around 20 grams of fast-acting carbs to go along
with your 20 grams of delicious protein. Stash it in your gym bag and sneak a bite when no one's
looking.
Multivitamin
Meg's protein-and-veggie-heavy way of eating gives her plenty of essential micronutrients to go

along with all the performance fuel. But she still takes a multivitamin every day just to make sure
she's getting everything she needs. One serving with your first meal of the day, and forget about it.
Fish oil
If you thought fish oil was basically just a "it has vague health-supporting properties that I'll
probably never notice" kind of supplement, you're not aware of all the benefits this supplement
has for lifters in particular. For example, it's been shown to be effective in reducing inflammation
that comes with exercise, and appears to positively affect your body's muscle protein synthesis
response to hard training.[2-4] If you've been taking it once in a blue moon like many people,
Uplifted is a great time to get more systematic about your fish oil usage. The dosage is simple: a
dose every morning or night.
ZMA
ZMA is a blend of zinc, magnesium, and vitamin B-6 and has been a secret weapon of lifters for
years, but not because of anything it does in the gym. Those minerals have been shown in
research to promote restful sleep, and sleep is the form of rest you need to be prioritizing most
when recovering between heavy training sessions. When it comes to dosage, women are usually
recommended to take a smaller dose than men, like 2 pills nightly instead of 3, about 60-90
minutes before bedtime, but at least an hour after eating.[5,6]
Nutrition Overview
Over the last decade, Meg has dived into many different styles of training, and has eaten many
different ways. She's eaten specifically to gain weight—which is fun—and has had to cut weight
for powerlifting meets…not as fun. She's eaten her share of bro-tastic meat-and-veggies meals,
but has also had some seriously memorable treats along the way.
These days, she's focused on eating in a way that starts with two goals front and center:
supporting health, and boosting performance in the gym. If you have those two bases covered,
and you're engaging in quality training regularly, you have what you need to build a healthy body
composition, add muscle where you need it, and control fat where you don't.
Yes, some people have great results by going all-in, counting macronutrients and weighing their
food. But no, it's not necessary for everyone—and you can get most of the same benefits by
following a few simple rules.
Here's how to eat to get the most of your training with Uplifted.
Don't try to lose weight while you're getting strong
Uplifted is challenging from day one, and only gets tougher as the weeks roll on. If you're going to
try to get serious results while you're in a caloric deficit or otherwise limiting yourself, you're not
going to get the full benefits of the program. Put more simply: Heavy squats and dieting don't mix.
So, what's the answer? To eat! As Meg says, "There's no shame in getting a little bigger in all the
right places on this plan, and there's definitely nothing wrong with getting strong!" If you've been in
a deficit, now's the time to at least eat at what is known as "maintenance" level. But even that
might not be enough. Seriously: Squats make you huuuungry.
No, this doesn't mean you need to—or should—embrace the next eight weeks as a full-on junk
food orgy. But yes, it means that your two biggest priorities should be:
Making sure you're getting adequate nutrition

Getting that nutrition from quality sources
Now, let's talk about how that looks in action.
If you're going to count one thing, count protein
Seriously, you can do great on this program without counting a thing. But don't forget, you have
more choices than counting nothing or counting everything.
For instance, there is a consensus among the exercise science community that the governmental
recommended daily allowance of protein, which is around 0.35 grams per pound of body weight, is
way too low for athletes and lifters. So, what's a better benchmark to aim for? Keep it simple: 1
gram per pound. That's a research-backed amount that you can reach with just a few simple
additions to your diet. Any more, and it quickly gets complicated and expensive.
Wondering what that shakes out to for a 125-pound woman? Here's a good start:
Two eggs and 1 cup yogurt with breakfast (24g)

A tuna sandwich for lunch (20g)
A protein shake during or after training (20g)
A small handful of almonds during the afternoon (6-10g)
A chicken breast with dinner (20g)
A protein-rich snack before bed: Greek yogurt, casein protein, or cottage cheese (25g)
You're at 115-120 grams there—close enough. That, along with plenty of veggies and some solid
carbs, is the foundation of a great diet.
Don't fear carbs, but do time them
Meg's nutrition coach, Nick Shaw of Renaissance Periodization, puts it this way: "If you want to be
your strongest in strength sports, one of the best ways to do that is not being shy about
consuming carbohydrates. Carbs are the preferred fuel source for strength sports and shouldn't be
overlooked."
The next question that gets asked is, "Well, how much?" But a better question might be, "When?"
Nutrient timing sometimes gets talked about as a highly advanced nutritional technique that only
serious competitive athletes should try. But it also offers advantages to beginning and intermediate
lifters looking to build their strength and muscular base.
Here's a simple way to envision carb timing: Think of your carbs as performance fuel, and treat
them that way. If you can have around 75 percent of your carbs in your pre-workout and post-
workout meal, you'll ensure that the carbs you do eat are going to good use: fueling your training
and enhancing recovery. The rest of the time, focus more on protein, fats, and veggies, and don't
have as many carbs.
In her full day of eating YouTube video from 2017, Meg described her meals this way: "They get
less exciting the further I get away from a workout." That's an overstatement, though, since there's
still room in this approach for a protein and peanut butter shake before bed!
Here's what it looks like in action: Meg likes to eat 60-90 minutes before training. This is when she
eats things like oatmeal with whey protein and bananas. Eggs and toast or fruit are also great
choices here. Post-workout, it's the perfect time for a sweet potato and turkey burger, along with a
solid salad.
Don't count veggies as carbs, but do have them every meal
"This is a good way to trick yourself into being healthy," Meg says. If you're someone who finds
yourself counting macros or carbs—which is not necessary, but many find helpful—draw the line
when it comes to any green veggie. That sweet potato? It's a carb. The greens in your salad?
Nope.
That doesn't mean they're not important, though. They're essential! That's why you're going to
include at least two handfuls of "free" vegetables with every meal. This will make sure you're
getting adequate fiber and crucial micronutrients, as well as helping to control your appetite.
Try intra-workout protein
Some people swear by their post-workout shake. Others like it pre-workout. Meg's choice is to
split the difference and have 20 grams of protein during her workout, along with 20 grams of fast-
digesting carbs. Why? Having a small amount of carbs during training helps fuel your workout—
especially as things get hectic during those supersets and giant sets—and extra protein ensures
that you're fully stocked on amino acids when your muscles start desperately searching for them
during and after your workout.
With that in mind, meet Meg Squat's Secret Intra-Workout Weapon: 20 grams of whey protein with
a single rice crispy treat.
Shhh...don't tell anyone. Just keep this secret to yourself and enjoy the gains.
To recap, start by doing this:
Eat close to 1 gram of protein per pound of body weight every day.
Eat most of your carbs (~75%) before or after a workout, and maybe 20 grams worth during a workout.
Eat two handfuls of green vegetables with nearly every meal.
Try having a 20 gram protein shake during your workout, sipping it between exercises. If your stomach
doesn't like it, switch to post-workout.
That's the foundation of some serious lifts, and some serious results in the mirror. Now go lift, eat,
and enjoy!

Meg Squats Uplifted (122 Pages)

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Meg Squats

Day 1 - Squat Focus

Hip thrust: Cable pull-through, bodyweight squat with hip band

Day 1: Squat Focus

Deficit Kettlebell Stiff-Legged Deadlift

3 sets, 15 reps, RPE 6

Bulgarian Split Squat

Got that? Now go heal up!

Day 3 - Bench Focus

Day 3: Bench Focus

Seated Dumbbell Overhead Press

3 sets, 10 reps, RPE 7

Cable Face Pull

Overhead Triceps Extension

Cable Lateral Raise

Day 5 - Deadlift Focus

Day 5: Deadlift Focus

2 sets, 5 reps per side

2 sets, 5 reps per side

Day 6 - Bench Focus 2

Close-grip bench press: Light dumbbell bench press

Day 6: Bench Focus 2

Close-Grip Bench Press

3 sets, 10 reps, RPE 6

Dumbbell Lateral Raise

Incline Dumbbell Press

Day 8 - Squat Focus

Day 8: Squat Focus

4 sets, 15 reps, RPE 6

Bulgarian Split Squat

4 sets, 15 reps (For these first

Here are your movement substitutions. Here's your workout. Go!

Day 10: Bench Focus

Seated Dumbbell Overhead Press

4 sets, 10 reps, RPE 7

Overhead Triceps Extension

Find what works for you!

Day 12 - Deadlift Focus

Day 12: Deadlift Focus

Dumbbell Romanian Deadlift

4 sets, 15 reps per side, RPE 6

3 sets, 10 reps per side

3 sets, 5 reps of 10-15 sec. per side

Close-grip bench press: Light dumbbell bench press

Day 13: Bench Focus 2

Close-Grip Bench Press

Barbell Strict Overhead Press

4 sets, 10 reps, RPE 6

Dumbbell Lateral Raise

Incline Dumbbell Press

Day 15 - Squat Focus

Hip thrust: Cable pull-through, bodyweight squat with hip band

Day 15: Squat Focus

Deficit Kettlebell Stiff-Legged Deadlift

Bulgarian Split Squat

Day 17 - Bench Focus

Day 17: Bench Focus

Seated Dumbbell Overhead Press

Cable Straight-Arm Pull-Down

Dumbbell Lateral Raise

Overshare, overanalyze, and then overcome your old limitations!

Day 19 - Deadlift Focus