I focus all my training programs off of The Big 5:

Squat variations
Deadlift variations
Row
Bench press
Overhead Press

Here's how to incorporate those into a 3 day a week or 4 day a week training program.

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https://go.katalystfitness.net/podcast-question-entry

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Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo