Do this workout for eight weeks. Change your rep count every two weeks and increase weight accordingly. The last rep of each set should be a struggle. Weeks 1-2: 15 reps/lift Weeks 3-4: 12 reps/lift Weeks 5-6: 10 reps/lift Weeks 7-8: 8 reps/lift Use the app to keep track of how much weight you do per lift. Try to increase your weight week over week. Remember to eat right, pace yourself, and stay hydrated.