TIKTOK INSTA YOUTUBE @Piersonfit https://vm.tiktok.com/ZMJfKcCRj/ @Piersonmeierhttps://www.instagram.com/pierson.fit/ Pierson Meier https://youtu.be/ZdLdpBx8w_I PS. GO UP IN WEIGHT EACH WEEK, WRITE DOWN THE WEIGHT SO U REMEMBER WORKOUTS STAY THE SAME ON WEEK TO WEEK BASIS MAKING IT EASIER TO PROGRESSIVELY OVERLOAD THIS PROGRAM CAN BE RAN LONGER THAN 8 WEEKS What everything means - The boxes that say bodyweight and calories are just a spot for you to write down how much you weigh that day and how man - But remember it is not about the weight on the scale, but rather how you look. Some girls hate how they look and want to lose - the rest of the open boxes are places where you can input how much weight for that exercise, I recommend atleast writing it d HOW TO SAVE YOUR OWN COPY OF THIS SHEET - Go on your computer and open this google sheet - Click "file" in the top left - Click "make a copy" - after that you should have your own copy saved to your email that you can edit as you please - Have the google doc app to open and edit on your phone GROUPME LINK TO EVERYONE RUNNING THE PROGRAM Click here - It is hard for me to answer questions and whatnot through Dms, so i figured I would create a chat for everyone running this w ESSIVELY OVERLOAD weigh that day and how many calories you have eaten ow they look and want to lose weight, and then find out that gaining 10lbs of muscle is what they needed all along recommend atleast writing it down for as many as you can. Try to increase weight each week but it is okay if it cannot happen one week. Y at for everyone running this workout where you guys can give/ recieve advice, share progress, and overall create a good community t cannot happen one week. You want to get stronger in the longterm, So as long as you are increasing, you are making gains ate a good community e making gains MONDAY - LEGS Legs Squats 4X 15/12/12/10 Legs Leg Press 3x20 Lunges on Bench 3x10 Each leg Quads Leg Extension 3x20/15/12 Hamstrings Leg Curls 3x12 Bodyweight - 74 Weight -lbs Weight Weight Weight Weight Weight Weight Weight Glutes Weight Weight Weight Weight Glute Raises 3x10 Calves Smith Machine Calf raises 3x20 Opt. Abs Upper Cable Chops 3x20 Bicycle Crunches 2x30 seconds Cable Crunches 2x20 Weight/Time Weight/Time Can do 10-15 min of cardio before or after workout and can do abs as well. THURSDAY - PUSH Chest/Tris/Shoulders Chest Incline Bench 4x10 Dumbbell Chest Press 3x10 Shoulders Barbell Press 3x15 Machine Shoulder Press 2x12 Dumbbell Lateral Raises 2x12 Triceps Overhead Dumbell Extension 3x15 Tricep Pushdowns 4x8-12 Machine Dips 3x10 Opt. Abs Cable Crunches 3x10 Hanging Knee Raises 3x15 Hanging Leg Raises 3x12 Bodyweight Weight Weight -lbs Weight Weight Weight Weight Weight Weight Weight/Time Weight/Time Daily Calories Weight -Cals Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight/Time Weight/Time Weight/Time TUESDAY- PULL Back/Biceps Deadlifts or Barbell Rows 4x 12/10/8/6-8 Lats Pullup Machine 3x8 Close Grip Lat Pulldown 3x12 Med Grip Lat Pulldown 2x12 Traps/ Rear Delts Single arm Machine Rows 3x15 Biceps Incline Curls/ Spider Curls 2x15 Cable Rope Curls 4x10 Bicep Machine2x10 - Drop Set Opt. Abs Weighted Russian Twist 2x50 Leg Raises 3xFailure Scissor Kicks 2xFailure Crunches Faliure 4x12/10/8/6-8 means that first set you will do 12 reps, 2nd set 1 Daily Calories Weight Weight -Cals Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight FRIDAY - LEGS Legs Squats 4X 12/10/8/6-8 Legs Leg Press 3x20 Lunges on Bench 3x10 Each leg Quads Leg Extension 3x20/15/12 Hamstrings Leg Curls 3x12 Glutes Glute Raises 3x10 Weight/Time Weight/Time Weight/Time Calves Smith Machine Calf raises 3x20 Opt. Abs Upper Cable Chops 3x20 Bicycle Crunches 2x30 seconds Cable Crunches 2x20 Bodyweight Weight -lbs Weight Daily Calories Weight -Cals Weight Weight Weight Weight Weight Weight Weight 12/10/8/6-8 Wide leg Dumbell Squats 4x12 Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Bicycle Crunches 2x30 seconds t set you will do 12 reps, 2nd set 10, 3rd set 8, 4th set between 6-8, try to increase weight each set Bodyweight Weight lbs Weight Daily Calories Weight -Cals Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time WEDNESDAY - BOOTY GLUTES Bodyweight Weight -lbs Weight Daily Calories Weight -Cals Weight Weight Hip Thrusts 4x20/15/12/10 Leg Kickback 3x15 Wide leg Dumbell Squats 4x12 Wide Leg Press 3x15 Hip Abduction 4x12 Hip Adduction 4x12 Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time Upper Cable Chops 3x20 Bicycle Crunches 2x30 seconds Cable Crunches 2x20
