WELCOME TO YOUR HUB
UPDATED WEEKLY · EVERYTHING YOU NEED IS HERE
May Theme: NO DAYS OFF. This month we're pushing harder than ever. 25 sessions, 10K daily steps, 1 gallon of water. No excuses. Check your program, log your check-ins, and let's go.
THIS MONTH AT A GLANCE
SESSION GOAL
25 sessions this month. Track every single one.
MAY TARGET
WATER GOAL
1 gallon per day. Non-negotiable.
DAILY
STEPS GOAL
10,000 steps every day outside the gym.
DAILY
QUICK LINKS
→ View May Program
Full workout split, schedule, and intensity guide
→ Submit Check-In
Weekly update for Tara — takes 2 minutes
→ Coach Updates
3 new updates from Tara this week
→ May Leaderboard
Top performers and referral champions
MAY 2025 PROGRAM
NO DAYS OFF · PUSH / PULL / LEGS SPLIT
This month's focus: Progressive overload. Every week, add weight or reps to at least one exercise per session. Log everything. What gets measured gets improved.
WEEKLY SPLIT
| DAY | FOCUS | MUSCLE GROUPS | INTENSITY |
|---|---|---|---|
| MON | PUSH | Chest · Shoulders · Triceps | |
| TUE | PULL | Back · Biceps · Rear Delts | |
| WED | LEGS | Quads · Hamstrings · Calves | |
| THU | HIIT | Full Body · Cardio Intervals | |
| FRI | FULL BODY | Compound movements · Heavy | |
| SAT | ACTIVE | Walk · Stretch · Light Cardio | |
| SUN | REST | Recover · Sleep · Hydrate |
MONTHLY SCHEDULE
| WEEK | THEME | GOAL | INTENSITY |
|---|---|---|---|
| WK 1 | Volume | Build the base — hit all sessions | |
| WK 2 | Strength | Add weight to every main lift | |
| WK 3 | Power | Max effort — PR week | |
| WK 4 | Deload | Recover and reset for June |
THIS WEEK'S WORKOUTS
WEEK OF MAY 5 · WEEK 1 — VOLUME PHASE
▶
🏋🏾 MONDAY — PUSH DAY
CHEST · SHOULDERS · TRIS
| EXERCISE | SETS | REPS | NOTES |
|---|---|---|---|
| Barbell Bench Press | 4 | 8–10 | Increase by 5lbs from last week |
| Incline Dumbbell Press | 3 | 10–12 | Control the descent |
| Lateral Raises | 3 | 15 | Light weight, full range |
| Overhead Press | 3 | 8–10 | Seated or standing |
| Tricep Pushdowns | 3 | 12–15 | Superset with dips |
▶
💪 TUESDAY — PULL DAY
BACK · BICEPS · REAR DELTS
| EXERCISE | SETS | REPS | NOTES |
|---|---|---|---|
| Deadlifts | 4 | 5 | Heavy — perfect form |
| Pull-Ups / Lat Pulldown | 3 | 8–10 | Full stretch at top |
| Seated Cable Row | 3 | 10–12 | Squeeze at peak |
| Face Pulls | 3 | 15 | Rear delt focus |
| Barbell Curls | 3 | 10–12 | No swinging |
▶
🦵 WEDNESDAY — LEG DAY
QUADS · HAMSTRINGS · CALVES
| EXERCISE | SETS | REPS | NOTES |
|---|---|---|---|
| Back Squat | 4 | 6–8 | Depth below parallel |
| Romanian Deadlift | 3 | 10 | Hamstring focus |
| Leg Press | 3 | 12–15 | High foot placement for glutes |
| Walking Lunges | 3 | 20 steps | Weighted if possible |
| Calf Raises | 4 | 20 | Slow and controlled |
NUTRITION GUIDE
MAY TARGETS · TRACK DAILY · ADJUST WEEKLY
Rule #1: Protein in every single meal. No exceptions. Everything else is secondary. If you nail protein, the rest falls into place.
MACRO TARGETS
160
PROTEIN (G)
Chicken, fish, eggs, Greek yogurt
200
CARBS (G)
Rice, oats, sweet potato, fruit
60
FATS (G)
Avocado, nuts, olive oil, eggs
THE 3 RULES
▶ 01 — PROTEIN EVERY MEAL
At least 30–40g protein per meal. Use MyFitnessPal or Cronometer to track. If you're not hitting 160g, add a shake post-workout and before bed.
▶ 02 — HYDRATE DAILY
1 gallon of water minimum. Start with 1 full glass when you wake up. Carry a 40oz bottle — fill it twice daily. Dehydration kills performance and recovery.
▶ 03 — NO PROCESSED FOOD
If it has more than 5 ingredients on the label, leave it. Cook in bulk on Sundays. Prep your meals so you're never in a position to make a bad choice when you're hungry.
COACH UPDATES
FROM TARA · UPDATED WEEKLY
MAY 1, 2025 NEW
MAY PROGRAM IS LIVE
Your May training block is set. Push/Pull/Legs split this month with emphasis on progressive overload. Log every session. Check your weekly workout page for the full breakdown. No skipped days.
APR 28, 2025 TIP
PROTEIN REMINDER
You should be hitting 160g protein daily minimum. If you're struggling, add a shake post-workout and one before bed. Consistency beats perfection — just keep showing up.
APR 21, 2025 RECAP
APRIL WEEK 3 RECAP
Strong week across the board. Clients who logged every session are averaging 2.3x better results than those who didn't. That's the data. Keep the habit going into May.
WEEKLY CHECK-IN
SUBMIT EVERY SUNDAY · TAKES 2 MINUTES
This is how Tara tracks your progress and adjusts your program. Be honest. The more accurate your check-in, the better your results.
MAY LEADERBOARD
TOP PERFORMERS · UPDATED WEEKLY
SESSIONS COMPLETED
1
Lauren S.
Elite Member
19
SESSIONS
2
Tamara B.
Elite Member
20
SESSIONS
3
Sarah M.
Elite Member
18
SESSIONS
TOP REFERRERS
1
Lauren S.
Referral Queen 👑
4
REFERRALS
2
Tamara B.
Ambassador Potential
3
REFERRALS
3
Sarah M.
Growing fast
2
REFERRALS