Today is the first day of your new, stronger life. So, there's no better way to spend it than doing exactly what you'd expect in a program created by someone nicknamed "Meg Squats"—squatting!

Meg has partnered with Bodybuilding.com to create Uplifted: Build Muscle and Strength with Meg Squats, a new eight-week program unlike anything Bodybuilding.com has ever offered. It's 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. When she was named the 2018 Bodybuilding.com Women's Spokesmodel Search winner, this was just what we hoped would result.

Who is Uplifted 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 watch 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!

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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. So before you get under the bar, watch this complete walk-through of the workout, with each set and rep guided by Meg herself. All of your questions about exercise technique, weight selection, and how close to failure is close enough are answered here!

Also listen to Meg's appearance on the Bodybuilding.com Podcast, where she discusses her lifting history, her love of squats, and how to get the most out of the crucial first few weeks of Uplifted.

Uplifted Movement Substitutes

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.

  • 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
Day 1: Squat Focus
1
Hip Thrust
2 sets, 20 reps (This is a warm-up, so go relatively light and chase the pump. Rest 1-2 min.)
2
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.)
3
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.)
4
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.)
5
Giant Set
Rest as little as possible between movements, and 1-2 min. between rounds.
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.)

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