It’s finally here! Are you ready to continue getting in the best shape of your life? Perfect, because I have 8 more weeks of gym workouts for you! This guide has been the request I’ve gotten most often since launching GOOD // SWEAT STRENGTH in late 2022. I think I speak for all of us when I say I got hooked on strength workouts, I loved the confidence I gained, and I couldn’t believe the results that I felt and saw in my whole body. With the holidays in full swing, I knew we needed to get this guide to you ASAP so you can get yourself a nice holiday gift. When you order before January 8th, you’ll get my FREE High-Protein guide (details on that below) at purchase, and both will be sent straight to your inbox. What excites me the most is that we are going to start a community round of the guide on Monday, January 8th – is there a better way to start a new year? GET READY TO LEVEL UP. Click here to shop the guide.

Quick note: I highly recommend completing my first gym guide before starting Level Up, as this second edition will build on the first 8 weeks (whether you’re a beginner or an athlete). Click here to access my first gym guide (use code SWEAT10 to save 10%. Code will expire 12/31.. my holiday gift to you!).


Level Up is the second edition of my gym guide series. This guide builds off of my previous gym guide, so I recommend completing it in order. Get ready to Level Up.

Inside the digital guide:

  • 8 weeks of workouts, 40 total strength-based progressive workouts
  • Rotating weekly split including 1 Lower Body, 1 Push Day, 1 Pull Day, 1 Cardio + Core, 1 Targeted Muscle Group, and 2 Rest Days
  • Video library for exercise and form demonstrations, modifications, Upper Body activation/warm-up, Lower Body activation/warm-up
  • Goal setting tools, weekly accountability to keep you on track, and space and prompts to take notes and document your progress

What’s new since GOOD // SWEAT Strength?

  • Workouts now optimize ANY gym layout, using only 1 piece of equipment per circuit, making your workout more efficient
  • More education on strength training, including a 4-Rep Max test to determine which weights to lift week over week to maximize the program
  • 3 Mini Podcasts to help answer common questions and offer expert advice, including two physical therapists and one celebrity nutritionist
  • NEW ON-DEMAND workout with me in the gym! Let’s do the first workout together

Equipment Needed
– Squat rack or Smith machine
– Cable machine (can be modified, if needed, with Power Bands)
3-piece Resistance Glute Band set
Power Bands
Gym Bundle (optional if your gym already has)
– Dumbbells- Barbell
– Bench


In addition to providing you with effective workouts, I’m always here to share supporting nutrition information and recipes to help you reach your goals. Since focusing on a high-protein diet myself, I’ve noticed the most changes in my overall health and fitness. It affects everything from reducing cravings, supporting hormones, building lean muscle mass, helping you feel satiated throughout the day, and so much more. I’m sharing all my tips, tricks, and a brand new exclusive High-Protein Spaghetti Squash Casserole recipe in the guide.

Inside the High-Protein Guide

  • Why Prioritize Protein?
  • Building A High Protein Plate
  • 3 Tips For Eating More Protein
  • Exactly How Much Protein Should I Be Eating?
  • Nutrition For Strength Training
  • and MORE!

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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