1 of 70
Full Body Program
Volume 4
2 of 70
Nutrition Guidelines
Macronutrients:
Macronutrients consist of fats, proteins and carbs. They are found in every food whether thats a
healthy snack or a scoop of ice cream. Macronutrients play an essential role in our bodies
supplying us with energy(calories). Which is why it is important to eat the proper amount of
each macronutrient. The trick is to realize that each macronutrient plays a specific role in your
body. Fats are an essential part of a healthy nutrition program! They can count from anywhere
to 15-20% of what you consume daily. Fats help us absorb nutrients such as vitamins, improve
brain development, functioning of cells, and protecting our organs. Proteins is essential for
repairing and regenerating body tissues. Which is why it is essential to get the proper amount
of protein in per day especially if you have a heavy training load. For a female I would suggest
consuming 1-1.5 gram of protein to pound of bodyweight. Amino acids are apart of protein.
There are a total of 20 amino acids and of the 20, there are 9 that are essential.
Carbohydrates, the one word that seems to scare everyone when they are looking to lose
weight. Carbs are actually small chains of sugar which the body breaks down to use a glucose
which is our main source of energy. Therefor your diet should be 45-60% carbohydrates.
- Fats 9 calories/gram
- Proteins 4 calories/gram
- Carbohydrates 4 calories/gram
Micronutrients:
Micronutrients are comprised of vitamins and minerals. Think veggies, the more vibrant and full
of color the better. Micronutrients aren't needed in the same way as our macronutrients.
However, they are still absolutely vital to the body. Both work together to keep the body
functioning and its important in order to maintain metabolism, cellular function, physical/metal
wellbeing, and energy levels.
What about Fiber?
Fiber is a mineral substance. Fiber is important because it helps with blood sugar control,
weight loss, and skin health. With this it can be tricky because you don't want to absorb too
much due to the bloating. At most I would suggest having around 25g per day.
Water & other fluids:
It is recommended that as a females you are to drink 91 ounces of water per day. If you are an
active females I always say 1 ounce of water per pound of bodyweight. I personally drink a
gallon of water a day ( at first you may feel bloated especially if you aren't used to consuming
3 of 70
large amounts of water). I don't suggest drinking drinks with higher sugar content nor those
with sugar alcohols (if you must just drink sparingly). Per my recommendation: Black coffee, leaf
teas, and sparingly zero calories drinks.
SAMPLE Meal Program:
Weeks 1-8
Monday -Leg/Booty Day
Meal 1: 1 cup or packet of oatmeal, 2 whole eggs, 1 egg white, and a glass of orange/apple
juice.
Snack 1: Protein shake mixed in shaker cup with water.
Notes: Protein should have at least 24g of protein per serving/scoop.
Meal 2: Ground turkey with Red, Green or Yellow Bell Pepper and Onion, 1 cup of Brown Rice
Notes: To cook this cut up bell peppers and onion cook in pan with olive oil until
golden brown. If you like spice boil a jalapeño slice up and add to mix. Once
veggies are golden brow add turkey. I use seasoning salt and cayenne pepper to
taste. You can prep this in a large amount to eat for the week.
Snack 2: Apple with peanut butter, carrots with fat free ranch or greek yogurt.
Meal 3: Fish, Chicken, or ground turkey with Brown Rice or a potato
Notes: you can cook meats anyway you choose too. On leg day its good to have
a lot of carbs because it will help you recover.
Notes on leg day- Drink a protein shake at least 20-30 min after your workout to improve
protein synthesis; muscle growth.
(1 hour before bed stretch 15 min, drink a glass of water and 1 protein shake.)
Tuesday
Meal 1: 4 Egg Whites, 1 Serving of broccoli, 1 Red Bell Pepper or Protein shake mixed with two
spoons of Greek yogurt
Notes: you can sub out broccoli and bell pepper for another veggie of your choice
Snack 1: Protein shake mixed with water
Meal 2: Chicken breast and 1 Potato
4 of 70
Notes: you can bake the chicken breast or stir-fri with potato in pan with olive
oil. The potato can be regular, yam or a sweet potato. I suggest sweet potato. You can
season both chicken and potatoes just easy on salt.
Snack 2: Carrots with fat-free ranch or Protein Shake
Meal 3: (not sure if you eat but Fish) or Veggie meat substitute meat! Servings of Veggies and
half serving of potato
Notes: cook however easy on salt, oil, and easy butter.
(Before bed get into the routine of stretching for 15 minutes and drink 1 glass of water.)
Wednesday
Meal 1: 4 Egg Whites cooked omelet style with two different veggies.
Snack 1: Protein Shake shaken with water.
Meal 2: Ground turkey with Red, Green or Yellow Bell Pepper and Onion, 1 cup of Brown Rice
Snack 2: Apple with peanut butter, carrots with fat free ranch
Meal 3: Chicken Breast or Salomon, Servings of Veggies and half serving of potato
Notes: cook however easy on salt, oil, and butter.
(Before bed get into the routine of stretching for 15 minutes and drink 1 glass of water.)
Thursday-Leg/Booty Day
Meal 1: 1 cup or packet of oatmeal, 1 protein shake blended with peanut butter and greek
yogurt
Snack 1: Protein shake mixed in shaker cup with water.
Meal 2: 1 Chicken Breast with veggies
Notes: you can make this dish into a chicken salad no cheese 1 handful of
crouton and fat free dressing or with 1 cup of broccoli
Snack 2: Protein Shale shaken with almond milk
Notes: Sub almond milk with fat free milk, 2% milk, soy milk, or cashew milk.
Meal 3: Chicken Breast with sweet potato
Notes: Can sub Chicken with fish or ground turkey or Veggie meat substitute meat!
(1 hour before bed stretch 15 min, drink a glass of water and 1 protein shake.)
Friday
Meal 1: 4 Egg Whites, 1 cup Milk or almond milk
Snack 1: Greek yogurt/Jicama or Watermelon or an Orange
Notes: for jicama I put trader joes chili lime powder and it is so good!!
5 of 70
Meal 2: Chicken Breast with veggies
Notes: you can make this dish into a chicken salad no cheese 1 handful of
crouton and fat free dressing or with 1 cup of broccoli
Snack 2: Protein Shale shaken with almond milk
Notes: Sub almond milk with fat free milk, 2% milk, soy milk, or cashew milk.
Meal 3: Chicken Breast with sweet potato
Notes: Can sub steak with chicken or fish.
(Before bed get into the routine of stretching for 15 minutes and drink 1 glass of water.)
Saturday
Meal 1: 4 Egg Whites, 1 Serving of broccoli, 1 Red Bell Pepper or Protein shake mixed with two
spoons of free yogurt or peanut butter with granola (Blended).
Notes: you can sub out broccoli and bell pepper for another veggie of your choice
Snack 1: protein shake mixed with water
Meal 2: Chicken Breast and 1 Potato
Notes: you can bake the Veggie meat substitute meat or stir-fri with potato in pan with
olive oil. The potato can be regular, yam or a sweet potato. I suggest sweet potato. You
can season both chicken and potatoes just easy on salt.
Snack 2: Apple with Peanut Butter or Carrots with fat-free ranch or Protein Shake
Meal 3: Chicken Breast or Fish Servings of Veggies and half serving of potato
Notes: cook however easy on salt, oil, and butter.
(Before bed get into the routine of stretching for 15 minutes and drink 1 glass of water.)
Sunday
Meal 1: 4 Egg Whites, 1 Serving of broccoli, 1 Red Bell Pepper
Snack 1: Protein Shake shaken with water.
Meal 2: Ground Turkey with Red, Green or Yellow Bell Pepper and Onion, 1 cup of Brown Rices
Snack 2: Apple with peanut butter, carrots with fat free ranch or greek yogurt.
Meal 3: Chicken Breast or Fish, Servings of Veggies and half serving of potato
Notes: cook however easy on salt, oil, and butter.
(Before bed get into the routine of stretching for 15 minutes and drink 1 glass of water.)
6 of 70
Kaylee’s Favorites
Healthy Chickie Nuggets
What you'll need:
- Coconut Flour
- Cayenne Pepper
- Pink Himalayan Sea Salt
- Black Pepper
- Coconut Oil
- Ground Chicken
- 2 Large eggs
In a bowl mix coconut flour and cayenne pepper together (you don't need the cayenne but if
you like a little spice it makes for a good flavor). In a cup beat the two eggs until a smooth
texture (no lumps). Salt and pepper the ground chicken and mix it up. In a pan on the stove
pour a good amount of coconut oil. Let heat up for about 5 min on medium heat (same heat
you will cook the nuggs at). Ball up the chicken into whatever size nuggets you prefer, I like to
keep them on the smaller side just to ensure they cook all the way through! Take the balled up
chicken place in the flour/cayenne pepper mixture, then dip into the mixed eggs I like to use a
fork to hold the nugget, then dip again back into the flour/cayenne mixture. Place in the
coconut oil cook each side for about 8 min or until a golden brown then flip! Repeat the
process until you run out of chicken. That is it!
Meal Prep Chicken
What you'll need:
- Chicken Thighs or Breasts w/ skin
- Garlic Salt
- Foil
This recipe is super simple and its how I make my chicken if I am prepping for the week. Heat
oven to 375 degrees. In a glass pan line with foil. Take the chicken and put garlic salt or
whichever seasonings you prefer, on the front and back of the meat. Place in oven for 1 hr and
30 minutes. Once you take it out (this is an important step) over the top with foil and a towel to
keep in the moisture. Let sit for about 20 min and then you are good to go!
7 of 70
Shredded Chicken w/ onions
What you'll need:
- 1 Large Onion
- 4 Chicken Breasts with Skin
- Chopped Garlic
- Coconut Oil
- Pink Himalayan Sea Salt
For the chicken you are going to prep it exactly like the meal prep chicken recipe! So see that
recipe on how to prep the chicken. Chop half the onion into small pieces. In a pan you are
going to place your coconut oil, onions and chopped garlic. Stir it all together on medium
heat. Coat the onions with salt. Cook until the onions are slightly see through. At this point
your chicken should be covered cooling down. Take 2 chicken breasts and remove all skin. With
two forks ( this is just the easiest way for me to shred the chicken) shred the chicken into thin
pieces. Once fully shredded place in your cooked onions with the heat still on medium. You are
now going to add a bit more coconut oil, a bit more salt and more chopped garlic. Mix until all
items are evenly distributed in the pan. Cook meat until golden brown on the edges. Repeat
the process for the other half of the onion and 2 chicken breasts. This is also great if you have
pepper meat for the week and don’t feel like eating a reheated breast. You can make it this way
(which is what I tend to do).
Mocha Protein Freeze
What you'll need:
- 8oz of black coffee
- Any protein powder of your choice
- Almond Milk Vanilla Creamer or any creamer of your choice
- Cup of Ice
Brew your coffee and place over ice in a cup. In a blender place a cup of ice, the now cooled
down coffee and 2 scoop os protein powder. Then pour about 2 table spoons of creamer.
Blend and enjoy! Super super simple and super yummy if you are craving a sweet coffee! I
know sometimes I do! Can even get fancy and pour some chocolate syrup in your cup before
serving!
Asparagus Munchies
What you'll need:
- Pack of Asparagus
- Baking Sheet
- Foil
- Olive Oil
- Pink Himalayan Sea Salt
- Black Pepper
8 of 70
- Cayenne Pepper
Set oven to 400 degrees. On baking sheet line with foil and a bit of olive oil. Wash asparagus
and snap of the end just with your hands, should have a natural break. Place the clean
asparagus onto the baking sheet. Add your seasonings and a bit more olive oil. You are then
going to roll the asparagus around until its evenly coated. Place in the oven until golden
brown. Let cool for about 5-8 min then enjoy! Should have a slight crunch!
Chicken Pita Pockets
What you'll need:
- Boneless Skinless Chicken
- Avocado
- Onion
- Jalepaneo
- Cilantro
- Celery
- Pepper Jack Cheese
- Olive Oil
- Pita Pockets of your choice
Prepare the chicken however you want. I tend to grille it on the BBQ. Once that is done dice it
up. In a pan with olive oil cook up the chopped onion and chopped jalepano (no seeds). Only
fro about 10 minutes on medium heat. Dice up the pepper jack cheese, avocado, celery, and
cilantro. Throw everything into a bowl and mix it up. Place the pita pockets in foil and warm up
in the oven for a few minute to get warm (if you want doesn't matter). Throw your mixture into
the pit pocket and enjoy!
Quick & Easy Steak Salad
What you'll need:
- Steak of your choice (I always use boneless ribeye)
- Avocado
- Olive oil
- 2 Apples
- 1 Onion
- Spinach spring mix
- Balsamic Vinegar
Chop whole onion and cook in olive oil on medium heat. Cook the onion until slightly
transparent. Then chop your steak into squares. Poor meat into pan stirring occasionally. Lightly
season with whatever season of your choice. We are a garlic family at my house so garlic salt is
always my go-to. Cook meat until its medium rare or however you like your meat. Next in big
bowl put the spinach 50/50 spring mix. Chop 1-2 whole apples into squares, chop avocado
9 of 70
into squares and throw all together into bowl. mix everything together. Next add the meat/
onion mixture. toss the salad together. Serve and add dressing after its on separate plate!
Chicken Tacos
What you'll need:
- Organic free range chicken breast
-1 small onion
-dash of garlic salt
-extra virgin olive oil
How to: Prep chicken and cook 375 for 1.30 hrs. Once done take chicken out cover with foil in
pan heat to medium with olive oil. Chop onion and place in pan coating with garlic salt. Whilst
that cooks until transparent you are going to take chicken; peel skin off and shred from bones.
Then place in pan cook until golden brown with some crispier edges set aside.
Cilantro Lime Crema Sauce:
-1 single serving cup 0% fage yogurt
-2 limes
-salt
-pepper
-cumin
-garlic clove (i am supper sensitive to garlic atm so Ididn’t use)
How to: chop cilantro place in good processor or blender, add Greek yogurt, squeeze both
limes, garlic clove and dash of salt, pepper & cumin. Blend until your fav consistency.
Other groceries:
-siete cassava flour tortillas (Whole Foods)
-fresh pico
-lettuce cups
The macros below are with all ingredients including the Crema! If using tortillas macros for 3
tacos : 34.3g protein, 39g carbs, 6g fat. If using lettuce cups macros for 3 tacos: 33.3g protein,
16g carbs, 3gf.
10 of 70
Skinny Taco Salad
What you’ll need:
- Romaine lettuce
- Cilantro
- 50/50 mixed blend
- Avocado
- Whole kernel corn
- Black beans (I used spicy)
- Cooked chicken (use meal prep chicken recipe given)
- Fat free ranch
- 0% fage yogurt
- Red taco sauce
- Sharp cheddar cheese
Chop and add cold items first toss together, shred the chicken , boil the beans, boil the corn
and add hot items then toss together just be sure to drain corn and beans. Top off with
avocado cheese and table spoon of dressing! Then munch down! So yummy. Dressing recipe:
mix together your ranch 1/2cup, 2-3 big spoonfuls of Greek yogurt, and a few skirts of the taco
sauce if you choose to make it spicy add cayenne. Macros- 448 kcal, 37g protein, 10g carbs,
28g fat per serving.
11 of 70
12 of 70
Lean Protein:
- Chicken
- Ground Turkey
- Ground Chicken
- Bison
- Tilapia
- Soy
- White Fish
- Salmon
- Low-fat Cottage Cheese
- Greek Yogurt
- Eggs
- Egg Whites
- Whey Protein
- Casein Protein
Fats:
- Cheeses
- Extra Virgin Olive Oil
- Coconut
- Butter
- Almonds
-Walnuts
- Avocado
- Bison
- EggYolk
- Flax Seed
- Nut Butters (Peanut/Almond)
Carbohydrates:
- Rice
- Potatoes
- Oatmeal
- Whole Grain Breads
- Beans
- Zucchini
- Squash
- Asparagus
- Brussel Sprouts
- Tomatoes
- Mushrooms
- Berries
- Spinach, Lettuce, Kale
Beverages:
- Water
- Herbal Teas
- Branched Chain Amino Acids (BCAAs)
- Protein Shakes
- Almond/Cashew Milk
- Fruit Smoothies
- ICE Sparkling Drinks
- Lightly Flavored Water
13 of 70
Build your own meals
I understand 100% if you don't feel like following the given meals which is why you can build
your own meals. It also might be better because it will give you a chance to learn HOW to
build a meal program for yourself so you don't need to rely on a personal trainer rather just
yourself :) I will include the macros you need to have in each meal but of course everything is
interchangeable to fit YOUR needs. This is YOUR meal program that YOU are building so feel
free to play around with it or not. Below is what works best for majority of people. I will break
down by meals 1, 2 & 3! Each macro portion will be based on what days you have your
workouts. Of course you can change what days you want to work certain body parts just be
aware that leg days you are going to want high calories vs a rest day. Snacks are completely up
to you, just no donuts… Well if its leg day. LOL as always please feel free to ask me any
questions! ( See the next two to help build your meals).
Sunday
Meal 1- protein, carbs, fats
Meal 2- protein, carbs, fats
Meal 3- protein, lower carbs, low fats
Monday
Meal 1- protein, carbs, fats
Meal 2- protein, carbs, fats
Meal 3- protein, lower carbs, low fats
Tuesday/Leg Day
Meal 1- protein, carbs, fats
Meal 2- protein, higher carbs, fats
Meal 3- protein, carbs, low fats
Wednesday
Meal 1- protein, carbs, fats
Meal 2- protein, carbs, fats
Meal 3- protein, lower carbs, low fats
Thursday
Meal 1- protein, carbs, fats
Meal 2- protein, carbs, fats
Meal 3- protein, lower carbs, low fats
Friday/Leg Day
Meal 1- protein, carbs, fats
Meal 2- protein, higher carbs, fats
Meal 3- protein, carbs, low fats
Saturday
Meal 1- protein, carbs, fats
Meal 2- protein, carbs, fats
Meal 3- protein, lower carbs, low fats
14 of 70
Workout Split Examples
Monday
Leg Program / week 1 workout 1
Tuesday
Back Program / week 1 workout 1 / HIIT
Wednesday
Shoulder Program / week 1 workout 1 / HIIT
Thursday
Leg Program / week 1 workout 2
Friday
Arm Program / week 1 workout 1 / HIIT
Saturday
Steady State Cardio 30 min
Sunday
Rest
15 of 70
Details about each individual program per body part
Booty Program
Warm up:
- Foam Roll legs for at least 5 minutes. Make sure to hit Hamstrings, Quadriceps, IT Band,
Calves, Glute (booty), and back. Basically front of leg, back of leg, & back :)
- Dynamic warm up; you will also be doing a dynamic workout. For this you will be doing knee
pulls, walk lunge with thoracic twist while in lunge, high knees, zombie kicks (walking while
kicking one leg at a time touching toe with opposite hand), neck twists (left, right, up down, all
around both ways), and lastly thoracic twists.
See more on the glute program on the next page…
Shoulder Program
You will perform these exercises 1-2 times per week depending on your workout split! Use
these workouts for the next 8 weeks! There are some core exercises but it is very important to
incorporate your core in every exercise you do! You will notice how your waist will actually
shrink once utilizing core with every workout.
Arm Program
You will perform these exercises 1-2 times per week depending on your workout split! Use
these workouts for the next 8 weeks! There are some core exercises but it is very important to
incorporate your core in every exercise you do! You will notice how your waist will actually
shrink once utilizing core with every workout.
Back Program
You will perform these exercises 1-2 times per week depending on your workout split! Use
these workouts for the next 8 weeks! There are some core exercises but it is very important to
incorporate your core in every exercise you do! You will notice how your waist will actually
shrink once utilizing core with every workout.
16 of 70
Cardio Chart
(This chart was designed for fat loss, if you are in a gaining phase do not complete full chart. Only 1-2 per week)
Day 1
Day 2
Week 1
Week 2
20-30
min
25-35
min
Stair
master
Stair
master
20-30
min
REST
Incline
Treadmill
Day 3
Day 4
Day 5
Week 4
Intervals
20 sec on
and off
10 min
total
25-35
min
Incline
Treadmill
20-30
min
Intervals
30 sec on
and off
10 min
total
Stair
master
20-30
min
25-35
min
Stair
master
REST
20-30
min
Week 3
Week 5
20-30
min
Stair
master
Intervals
30 sec on
and off
15 min
total
20-30
min
35-40
min
Incline
Treadmill
25-35
min
20-30
Intervals
min
30 sec on
Incline
and off
Treadmill
15 min
total
Stair
master
35-40
min
20-30
min
Incline
Treadmill
Stair
master
Intervals
30 sec on
and off
10 min
total
Stair
master
REST
REST
REST
REST
Intervals
30 sec on
and off
15 min
total
3 , 30 sec
sprints +
25 min
20-30
min
Intervals
30 sec on
and off
10 min
total
20-30
min
35-40
min
20-30
min
20-30
min
Stair
master
Incline
Treadmill
Day 7
REST
25-35
min
Intervals
20 sec on
and off
10 min
total
25-35
min
Stair
master
REST
Week 7
Week 8
REST
REST
Intervals
30 sec on
and off
Incline
10 min
Treadmill total + 20
min stair
master
Intervals
20 sec on
and off
10 min
total
Incline
Treadmill
Day 6
Week 6
Stair
master
20-30
min
Intervals
30 sec on
and off
Incline
20 min
Treadmill
total
35-40
min
Intervals
30 sec on
and off
Incline
10 min
Treadmill total + 20
min stair
master
20-30
min
Stair
master
35-40
min
Intervals
30 sec on
and off
Incline
20 min
Treadmill
total
Intervals
30 sec on
and off
Incline
10 min
Treadmill total + 20
min stair
master
Intervals
30 sec on
and off
15 min
total
20-30
min
20-30
min
Stair
master
20-30
min
Stair
master
REST
17 of 70
Warm Up & Glute Activation
Disclaimer: These workouts are to be done on leg/booty day and a gym membership is required unless
you have all equipment at your own disposal. You will not see as great of results if you do them everyday.
Your body and muscles need to rest because when you are working out you are essentially breaking
down ( tearing ) muscle. Your body and muscles grow (repair) when you are resting. I am a NASM CPT as
well as have my Bachelors in Science, Kinesiology. Please use your best judgement when adding weight
and performing exercises you are unfamiliar with! Enjoy :)
Warm up:
- Foam Roll legs for at least 5 minutes. Make sure to hit Hamstrings, Quadriceps, IT Band,
Calves, Glute (booty), and back. Basically front of leg, back of leg, & back :)
- Stair master for 5-8 minutes (decide at your digression)
- my routine is front, back, side to side. Front you will be walking on treadmill making sure
to push through with you heals flexing your booty. Back you will be completely turned
around on treadmill (at a slow speed) pushing through heels again. Side to side is just
facing the right then left to hit your outer booty. It is important to warm up before starting
any exercise so you do not hurt yourself.
- Dynamic warm up; you will also be doing a dynamic workout. For this you will be doing
knee pulls, walk lunge with thoracic twist while in lunge, high knees, zombie kicks (walking
while kicking one leg at a time touching toe with opposite hand), neck twists (left, right,
up down, all around both ways), and lastly thoracic twists.
Glute Activation:
- Banded Lateral Walks 10 steps each way repeat 2 rounds
- Banded Bodyweight Squats 10 reps repeat 2 rounds
- Banded Glute Bridge 15-20 reps repeat 2 rounds
- SL Glute Bridge 20 reps repeat 2 rounds
Special Terms:
SS = Superset ; two exercises performed continuously no rest in between
SL = Single Leg
TS = Tri set ; same as superset but with three exercises
DB = Dumbbell
BW = Bodyweight
Dropset = Dropping weight during your reps (ex:8 reps 200lbs, 12 reps 180lbs, 15 reps 150lbs)
without stopping
Burnout = performing reps until you cannot perform any longer
EZ Bar = these are little barbells with set weight attached ; shorter than barbell normally have a
stand with varying weights
18 of 70
Week 1
Monday
(Leg day - Week 1)
Week 1- Workout 1
Barbell Squat
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrust- Narrow
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Barbell Hip thrust - Wide stance
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
DB Deadlift- Plie Foot Placement
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps.
Keep heals close together and point toes outward a bit.
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press- Single Leg High Foot Placement
Feet will be placed high on platform shoulder length apart, weight should be heavy enough to
want to stop but light enough that you wont stop ( if that makes sense)
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
19 of 70
Bulgarian Split Squat
1 set x 12 reps (per leg)
1 set x 12 reps (per leg)
1 set x 12 reps (per leg)
1 set x 12 reps (per leg)
Rest between each set is 30-45 seconds.
Leg Extension- Negatives
For negatives when you are finishing the movement coming back to the starting point take 5-8
seconds. You should feel the burn if not slightly up the load.
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg Curls- Negatives
For negatives when you are finishing the movement coming back to the starting point take 5-8
seconds. You should feel the burn if not slightly up the load.
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Walking Pulse Lunges w/ Dumbbells
keep the same weight throughout exercise; keep dumbbells at your side
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Stationary Pulse Lunges
you will need a weighted bar and you step back and to the side, like a curtsey
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Single Leg Hip Thrusts
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Calf Raises- Standing
20 of 70
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Tuesday
(Back Day - Week 1)
Pull ups - if you need assistance use
3 sets x 10 reps
Rest 1 min.
Bent Over Barbell Row - Heavy
3 sets x 12 reps
Rest 1 min.
Wide Grip Lat Pull Down
3 sets x 10 reps
Rest 1 min.
Cable Row - Negatives
(on the way from releasing weight taking about 8 seconds)
3 sets x 8 reps
Rest 1 min.
Standing T Bar Row
3 sets x 10 reps
Rest 1 min.
Rope Grip Pull Down
3 sets x 15 reps
Rest 1 min.
Reverse Grip Pull Down w/ Rope Attachment
3 sets x 10 reps
Rest 1 min.
Weighted Planks
3 sets x 10 reps
Rest 1 min.
Weight Crunch
3 sets x 10 reps
Rest 1 min.
Machine Back Extension
3 sets x 10 reps
Rest 1 min.
HIIT Workout
You will repeat this series of movements for 5 rounds
- Single Leg Box pop ups; 15 reps/leg
- Narrow Push up with 4 mountain climbers per push up; 10 reps
21 of 70
- Ball Slams
- Squat in n outs ; 20 reps
Wednesday
(Shoulder - Week 1)
Warm up- Circular Arm Swings
3 sets x 15 swings (Clockwise & Counterclockwise)
Rest 1 min.
Single Arm DB Shoulder Press
3 sets x 15 reps
Rest 1 min.
Shoulder Press
3 sets x 8 reps
Rest 1 min.
Upright Row
4 sets x 12 reps
Rest 1 min.
Rope Face Pulls
3 sets x 10 reps
Rest 1 min.
Standing Rotating Front Raise w/resistance band
Resistance band with be around wrists; help activate rear delt
3 sets x 10 reps
Rest 1 min.
Barbell Front Raise
3 sets x 10 reps
Rest 1 min.
Seated Reverse Fly
keep elbows high/rotate shoulder slightly forward
3 sets x 10 reps
Rest 1 min.
Banded Pulse Squats
3 sets x 20-25
Seated Banded Abduction
3 sets x 20-25
Planks
5 sets x 1 min
Rest 30 sec.
HIIT Workout
You will repeat this series of movements for 5 rounds 15 reps each
- Ball Slams
- Inch worms once in stand position tuck jumps
22 of 70
- Perform the front lunge, the side lunge, and the back lunge with the same leg, then switch to the other
leg and repeat.
Thursday
(Leg Day - Week 1- Workout 2)
Sumo Deadlift
Start out using smith machine than progress to using free weights
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 15 reps (drop weight; per leg)
Rest between each set is 30-45 seconds.
Elevated Hip Thrust
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single Leg Barbell Deadlift- smith machine
Use light weight/smith machine if needed for balance
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Pulse SL Hip Thrusts
you will need a weighted bar/Smith Machine pulse by dipping hips slightly
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Light Weight Squats
use 45-70lbs
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
23 of 70
Full Range Single-Leg Hip Thrusters on Smith machine
use no weight your first set than add 2-10lbs each set depending on what you are comfortable
with or you can stay at no weight!
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
Rest between each set is 30-45 seconds.
Leg Curl - Heavy
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Kettle Bell Swings
3 sets x 25 reps
Rest between each set is 30-45 seconds.
Core Workout:
Side Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Plank Dips- 4 sets x 20 reps on each side
Heel Taps- 4 sets by 15 reps on each side
Weighted Crunches- 3 sets x 10 reps
Leg Day Burnout: 100 total SL Box Pop ups with resistance band SS banded jump squats
Post workout: Stair-master for 10 minutes. Stretch 45 Minutes after workout.
Friday
Arm Day - Week 1 - Light
Cable Flat Bar Curls
Warm up set 20 reps
3 sets x 12-15 reps
Rest 1 min.
Rope Bicep Curls - Heavy
3 sets x 5 reps
Rest 1 min.
Close Grip Tricep Push Downs
Warm up set of 20 reps
24 of 70
3 sets x 12-15 reps
Rest 1 min.
Reverse Grip Tricep Push Downs
3 sets x 12-15 reps
Rest 1 min.
Seated Arm Hammer Curls with Tricep flex at the bottom
4 sets x 12 reps
Rest 1 min.
Overhead Tricep Rope Extensions SS Face Pulls
3 sets x 15 reps
Rest 1 min.
Rope Tricep Extension
3 sets x 15 reps
Rest 1 min.
Straight Bar Cable Curls 21’s
7 reps at the bottom to middle, 7 reps at the top to middle, 7 full range of motion
3 sets 7x7x7
Rest 1 min.
Machine Dips
5 sets x 10 reps
Rest 30 sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
You will repeat this series of movements until you reach 10min.
- High Knees in place for 30 seconds
- Box jumps 15 total
- Toe taps on small box ; 30 taps total
- Perform jumping front lunge, the side lunge, and the back lunge with the same leg, then
switch to the other leg and repeat. Continue for 1 minute.
Sunday
Rest Day
25 of 70
Week 2
Monday
(Leg day - Week 2- workout 1)
Barbell Squat
add weight every set and go back down in pyramid format
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 10 reps
1 set x 12 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press
Place feet on very edge of the platform; increase weight each set
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters - free weight
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds
(one one thousand, two one thousand, etc)
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Elevated Barbell Hip Thrusters- Smith Machine - Heavy
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds
(one one thousand, two one thousand, etc) place plate under heels to slightly elevate them
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Plie Barbell Stiff Leg Deadlift with barbell
Toes pointed out feet shoulder width apart keep legs stiff!
1 set x 12 reps
1 set x 12 reps
26 of 70
1 set x 12 reps
1 set x 20 reps lighten the weight
Rest between each set is 30-45 seconds.
Thigh Abductor
Lean forward pushing knees out
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Elevated DB Lunge - Heavy
keep same weight throughout all sets
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Single Leg Hip Thrusts SS DB Frog pumps
Keep same weight throughout all sets
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
Rest between each set is 30-45 seconds.
Curtsey Lunges
you will need a weighted bar and you step back and to the side, like a curtsey
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Calf Raises- Sitting
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
27 of 70
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Tuesday
(Back - Week 2)
General Pull up
4 sets x 15 reps
Rest 45 Sec.
Dumbbell Pullover
4 sets x 15 reps
Rest 45 Sec.
Rope Lat Pull Down
4 sets x 15 reps
Rest 45 Sec.
Single Arm Dumbbell Row Heavy
4 sets x 5 reps
Rest 45 Sec.
Bent Over DB Row
4 sets x 15 reps
Rest 45 Sec.
Dumbbell Swinging Row
Take the dumbbell grip at the top nearest the weight, keep arm slightly bent swing back
squeezing your lat. Keep it light weight
4 sets x 15 reps
Rest 45 Sec.
Straight-Arm Pulldown
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
4 sets x 15 reps
Rest 45 Sec.
HIIT Workout
You will need stopwatch; 5 rounds, 20 seconds on, 15 second rest - Jab cross front ( right)
- Jab cross front (left)
- Jumping Jacks
- Sumo Squats
- Jumping Lunges
28 of 70
Wednesday
(Shoulder/chest - Week 2)
Shoulder Press
squeeze core
4 sets x 15 reps
Rest 45 Sec.
DB Fly
4 sets x 15 reps
Rest 45 Sec.
Upright Rows - Rope on Cables
4 sets x 15 reps
Rest 45 Sec.
Face Pulls
4 sets x 15 reps
Rest 45 Sec.
Smith Machine Kneeling Single Arm Press
3 sets x 12 reps
Rest 45 Sec.
Banded Front Raises
3 sets x 12 reps
Rest 45 Sec.
Front Raise w/ 25lb Steering Wheel Twists
Or can use medicine ball (hold with finger tips)
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
4 sets x 15 reps
Rest 45 Sec.
Push Ups - Bodyweight perform on knees if needed
4 sets x 10 reps
Rest 45 Sec.
HIIT Workout
You will need stopwatch; 5 rounds, 20 seconds on, 15 second rest - Jab cross front ( right)
- Jab cross front (left)
- Jumping Jacks
- Sumo Squats
- Jumping Lunges
29 of 70
Thursday
(Leg day- Week 2 - Workout 2)
Narrow Squats SS BW Banded Squats
add weight every set, very last set you will need to go down to starting weight once done with
barbell continue with SS BW squats
1 set x 15 reps x 15 reps
1 set x 12 reps x 15 reps
1 set x 10 reps x 15 reps
1 set x 15 reps x 15 reps
Rest between each set is 30-45 seconds.
Stiff Leg Dead Lift
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Sumo Squat
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps. This
stance is wide with toes pointed somewhat outward.
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Sumo Deadlift - Heavy
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Glute Kick-Back using prone Leg-Curl Machine
go as heavy as possible keeping a neutral spine
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Overhead squats
Sitting at an angle kick leg press platform with side of leg
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
30 of 70
1 set x 10 reps
Rest between each set is 30-45 seconds.
Reverse Hack Squat- Narrow Stance
Should have higher foot placement; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thruster Burnouts - Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds
(one one thousand, two one thousand, etc) Perform hip thrust until you burnout then drop
weight for 3 rounds
1 set x 8 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press SS SL Hip Thrusters on Bosu Ball
Perform Leg press first then finish with Hip Thrusters
1 set x 10 reps x 8 reps
1 set x 10 reps x 8 reps
1 set x 10 reps x 8 reps
Rest between each set is 30-45 seconds.
Hamstring Curl - Nagatives
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg Day Burnout: Wall sit with med ball raises for 5 sets x 1 minute. Rest 15-30 second in
between each set
Post Workout: Stair-master for 8 minutes. Stretch 45 minutes after workout.
Friday
(Arms - Week 2 - Heavy)
EZ Bar Curl
Warm up set 20 reps
4 sets x 8-10 reps
Rest 90 Sec.
Overhead Cable Rope Extensions
4 sets x 8/10 reps
Rest 90 Sec.
31 of 70
Reverse Grip Tricep Pull Down
4 sets x 8-10 reps
Rest 90 Sec.
Tricep Rope Pushdown
4 sets x 8-10 reps
Rest 90 Sec.
Tricep Pushdown
4 sets x 8-10 reps
Rest 90 Sec.
Cable overhead rope extensions
4 sets x 8-10 reps
Rest 90 Sec.
W- Bar 21’s
3 sets x 7-7-7reps
Rest 90 Sec.
Seated Arnold Press - Heavy
4 sets x 5 reps
Rest 90 Sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
You will need stopwatch; 5 rounds, 20 seconds on, 15 second rest
- Jab cross front ( right)
- Jab cross front (left)
- Jumping Jacks
- Sumo Squats
- Wall Balls
Sunday
Rest Day
32 of 70
Week 3
Monday
(Leg day- Week 3 - Workout 1)
Kneeling Squat- Smith Machine
on knees focus on flexion (bending) at the hips
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Hip Thrusts Free Weight
add weight every set and go back down in pyramid format
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 10 reps
1 set x 12 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Bulgarian Split Squat
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Hip Thrusters SS with Side Lunges
Keep same weigh throughout Hip thrusts and side lunges.
1 set x 10 reps x 8 reps
1 set x 10 reps x 8 reps
1 set x 10 reps x 8 reps
1 set x 10 reps x 8 reps
follow this set/rep count for right & left
Rest between each set is 30-45 seconds.
Hip Thrust Pulses
add weight each set, last set back to starter weight and rep it out.
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
33 of 70
1 set x 10 reps
Rest between each set is 30-45 seconds.
Thigh Abductor SS Banded BW Jump Squats
sit with back against seat butt lifted slightly, push legs apart with heels
1 set x 12 reps x 20 reps
1 set x 12 reps x 20 reps
1 set x 12 reps x 20 reps
1 set x 12 reps x 20 reps
Rest between each set is 30-45 seconds.
DB Frog pumps
you will need a weighted bar and you step back and to the side, like a curtsey
1 set x 25 reps
1 set x 25 reps
1 set x 25 reps
1 set x 25 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing on smith machine
place plates on the floor and stand on them
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Single leg box pop ups 100 total.
Post Workout: Stair-master for 10 minutes speed 8. Stretch 45 minutes after workout.
Tuesday
(Back - Week 3)
Barbell Deadlift
5 sets x 10-12 reps
Rest 1 min.
Pull Ups
4 sets x 10-12 reps
Rest 1 min.
Seated Single Arm DB Row
3 sets x 10-12 reps
34 of 70
Rest 1 min.
Alternating Single Arm Let Pull Down
3 sets x 10-12 reps
Rest 1 min.
Front Lat Pull Down Negatives
3 sets x 10-12 reps
Rest 1 min.
DB Pullover
3 sets x 10-12 reps
Rest 1 min.
Weighted Planks
5 sets x 1 min
Rest 1 min.
Weight Crunch
3 sets x 25 reps
Rest 1 min.
Machine Back Extension
3 sets x 10-12 reps
Rest 1 min.
HIIT Workout
5 rounds, 35 second work, 20 second rest - Push ups
- Squats
- Butt Kicks
- Tricep Dips
- Side Lunges
Wednesday
(Shoulder - Week 3)
Barbell Shoulder press
5 sets x 10-12 reps
Rest 1 min.
Standing DB Shoulder Press
(Keep very light)
4 sets x 10-12 reps
Rest 1 min.
Reverse Cable Fly
3 sets x 10-12 reps
Rest 1 min.
Seated Alt Front Raise
3 sets x 10-12 reps
35 of 70
Rest 1 min.
Arnold Press
3 sets x 10-12 reps
Rest 1 min.
Kettle Bell Raise to press
3 sets x 10-12 reps
Rest 1 min.
Weighted Planks
5 sets x 45sec
Rest 30sec
Weight Crunch
3 sets x 10-12 reps
Rest 1 min.
HIIT Workout
5 rounds, 35 second work, 20 second rest - Push ups
- Squats
- Butt Kicks
- Tricep Dips
- Side Lunges
Thursday
(Leg Day - Week 3 - Workout 2)
Hip Thrusts
add weight every set and go back down in pyramid format
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 10 reps
1 set x 12 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Hips Thrusts Heavy
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Raised Toes Stiff Leg Deadlift
1 set x 10 reps
1 set x 10 reps
36 of 70
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
SL Kettle Bell RDL SS Box Jumps
1 set x 10 reps per leg x 20 jumps
1 set x 10 reps per leg x 20 jumps
1 set x 10 reps per leg x 20 jumps
1 set x 10 reps per leg x 20 jumps
Rest between each set is 30-45 seconds.
Cable Jump Squats
For the good mornings do not exceed 70lbs; bend at the hips, when lifting upper body back
push through hips
1 set x 10 reps x 15 reps
1 set x 10 reps x 15 reps
1 set x 10 reps x 15 reps
1 set x 10 reps x 15 reps
Rest between each set is 30-45 seconds.
Single-Leg Hip Thrusters on Smith machine SS Good mornings
use no weight your first set than add 2-10lbs each set depending on what you are comfortable
with or you can stay at no weight! With the elevated DB lunge just use the same bench keep
working leg on the ground DB on opposite hand.
1 set x 10 reps (per leg) x 12 reps
1 set x 10 reps (per leg) x 12 reps
1 set x 10 reps (per leg) x 12 reps
1 set x 10 reps (per leg) x 12 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl into both legs
start off light weight until you become stronger - do both legs individually then both together
1 set x 12 reps ( per leg ) x burnout both legs
1 set x 12 reps ( per leg ) x burnout both legs
1 set x 12 reps ( per leg ) x burnout both legs
1 set x 20 reps ( per leg ) x burnout both legs
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Calf Raises- Sitting
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
37 of 70
1 set x 12 reps
Rest between each set is 30-45 seconds.
Friday
(Arms - Week 3)
Supersets; rest after performing 2 exercises
Incline Dumbbell Tricep Extension
4 sets x 15-20 reps
EZ Bar Curls
4 sets x 15-20 reps
Rest 1.5 - 2 min
Weighted Bench Dip
3 sets x 15-20 reps
Barbell Curls
3 sets x 15-20 reps
Rest 1.5 - 2 min
Overhead Extension
4 sets x 15-20 reps
Cable Hammer Curls
4 sets x 15-20 reps
Rest 1.5 - 2 min
Laying Cable Rope Curls
4 sets x until failure
Overhead Cable Rope Tricep Extensions
4 sets x until failure
Rest 1.5 - 2 min
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
5 rounds, 35 second work, 20 second rest - Push ups
- Banded Squats
- Box Jumps
- Tricep Dips
- Side Lunges
- Jumping Lunges
38 of 70
Sunday
Rest Day
39 of 70
Week 4
Monday
(Leg Day - Week 4 - Workout 1)
Straight leg DB Deadlift
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 30 reps (drop weight)
Rest between each set is 30-45 seconds.
Sumo Squat - Heavy
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine SS DB banded bw hip thrusts
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds
(one one thousand, two one thousand, etc) superset with Dumbbell squat pulses squeeze body
up with glutes immediately going back into squat.
1 set x 10 reps x 20 reps
1 set x 10 reps x 20 reps
1 set x 10 reps x 20 reps
1 set x 10 reps x 20 reps
Rest between each set is 30-45 seconds.
Barbell Walking Lunge
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Banded Leg Press Jumps
you will be vertical on platform; place resistance band above knees; push platform through
heels. You will feel this only in your booty; you will need to find weight that is not too light and
not too heavy.
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Thigh Abductor
40 of 70
sit with back against seat butt lifted slightly, push legs apart with heels; go heavy
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg Extension
Keep feet flexed, toes up; heavy meaning last rep you are really struggling
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Frog leg Hip Thruster in Laying Leg Curl Machine
Pause at the top for 10 seconds Place your legs in a kind of indian style
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Hamstring raise in Laying Leg Curl Machine
Pause at the top for 10 seconds- lay flat on bench, bring both legs up squeezing booty at top!
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Single Leg Hip Thrusts
Pause at the top for 10 seconds
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg Day Burnout: None.
Post workout: walk on treadmill at a high incline for 15 minutes. Stretch 30-45 minutes after
workout.
Tuesday
(Back - Week 4)
Bodyweight Pull up
41 of 70
5 sets x 15 reps
Rest 45 Sec.
Deadlift
4 sets x 15 reps
Rest 45 Sec.
DB Row
4 sets x 15 reps
Rest 45 Sec.
Standing Lat Pull Downs
4 sets x 15 reps
Rest 45 Sec.
DB Pullover
4 sets x 15 reps
Rest 45 Sec.
Single Arm Dumbbell Row On Bench
4 sets x 15 reps
Rest 45 Sec.
Cable Wide Grip Row
4 sets x 15 reps
Rest 45 Sec.
Single Arm Rotating Lat Pull Down
4 sets x 15 reps
Rest 45 sec.
Straight-Arm Pulldown
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
5 sets x 15 reps
Rest 45 Sec.
Wednesday
(Shoulders - Week 4)
DB Lateral Raise SS DB Shoulder press
5 sets x 15 reps
Rest 45 Sec.
DB Standing Lateral Raise SS Frontal Raise
4 sets x 15 reps x 8 reps
Rest 1 min.
Smith Machine Behind the head Press
4 sets x 15 reps
Rest 45 Sec.
Upright Rows
42 of 70
4 sets x 15 reps
Rest 45 Sec.
Face Pulls with rope
4 sets x 15 reps
Rest 45 Sec.
Incline Bench DB Rear Delt Raise
Hold by ball on cables
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
5 sets x 15 reps
Rest 45 Sec.
Thursday
(Leg Day High Intensity - week 4 - Workout 2)
Warm Up Sets
SS perform 4 rounds
Cable Squat 15 reps
(use close grip ; triangle attachment)
Straight Leg Dead Lifts 15 reps
Exercise 1
perform 4 rounds
Squats 10 reps
Exercise 2
perform 4 rounds
Squats Light 12 reps
Exercise 3
SS perform 4 rounds
Banded Barbell Good Mornings 8 reps
SL Jump Step ups 10/leg
Exercise 4
SS perform 4 rounds
Sumo Stiff Leg Barbell Deadlifts 10 reps
Jumping DB Lunges light 12 reps/leg
Exercise 5
SS perform 4 rounds
Barbell Good Mornings 8 reps
Walking Lunges w/ DBs 30reps
Exercise 6
perform 4 rounds
DB Straight Leg Deadlifts 10 reps
43 of 70
Exercise 7
perform 4 rounds
Plie DB Straight Leg Deadlifts 15 reps
Exercise 8
perform 4 rounds
SL Leg Curl 10 reps/leg
Exercise 9
SS perform 4 rounds
Abductor Machine burnout sets
Banded Kick Backs 12 reps/leg
Friday
(Arms - Week 4)
Skull crushers
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Barbell Curl (or EZ bar)
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Incline DB Curl
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Tricep pushdown
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Alternating Dumbbell Curls
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
44 of 70
Rest 60 Sec.
Machine Dip
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Overhead DB Extensions
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Reverse Curl
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Machine Curls
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
5 rounds, 35 second work, 20 second rest - Push ups
- Squats
- Butt Kicks
- Tricep Dips
- Side Lunges
- Ball Slams
- Box Jumps
Sunday
Rest Day
45 of 70
Week 5
Monday
(Leg Day- Week 5 - Workout 1)
Barbell Squat- Normal Stance SS Stiff Leg Deadlifts
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Box Step Ups SS Jump Squats
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Sumo Squat
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps. This
stance is wide with toes pointed somewhat outward.
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- free weight
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Leg Press SS SL Hip Thrust on Bosu ball
1 set x 20 reps x 10 reps
1 set x 20 reps x 10 reps
1 set x 20 reps x 10 reps
Rest between each set is 30-45 seconds.
Thigh Abductor SS Good Mornings
sit with back against seat butt lifted slightly, push legs apart with heels
1 set x 12 reps x 10 reps
1 set x 12 reps x 10 reps
1 set x 12 reps x 10 reps
1 set x 12 reps x 10 reps
46 of 70
Rest between each set is 30-45 seconds.
Leg Curl - Negatives 5-8 seconds
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg extension Negatives 5 seconds
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing smith machine
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Kettle Bell Squats with shoulder raise
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Day Burnout: 60 Jump Squats
Post workout: Stair-master for 10 minutes. Stretch 45 Minutes after workout.
Tuesday
(Back Day - Week 5)
Lat Pull downs with 5 negatives
3 sets x 10 reps x 5 negatives
Rest 1 min.
Wide Barbell Row
3 sets x 10 reps
Rest 1 min.
Seated Cable Row Wide Grip
3 sets x 10 reps
Rest 1 min.
Standing Lat Pull Down
3 sets x 10 reps
Rest 1 min.
47 of 70
Close Grip Lat Pull Down
3 sets x 10 reps
Rest 1 min.
Reverse Grip Lat Pull Down
3 sets x 10 reps
Rest 1 min.
Alt. Rotating Cable Kneeling Pull Down
3 sets x 10 reps
Rest 1 min.
Weighted Planks
8 sets x 1 Min
Rest 1 min.
Weighted Cable Crunch
3 sets x 10 reps
Rest 1 min.
Machine Back Extension
3 sets x 10 reps
Rest 1 min.
HIIT Workout
5 rounds, 20 seconds work, 15 seconds rest - Jumping Jacks
- Ski Squats + Kicks
- Traveling Push ups
- Crossover Crunches
- Fingertip to Toe Jacks
Wednesday
(Shoulders - week 5)
Warm up- Circular Arm Swings
3 sets x 15 swings (Clockwise & Counterclockwise)
Rest 1 min.
Standing Barbell Shoulder Press
3 sets x 15 reps
Rest 1 min.
Arnold Press
4 sets x 12 reps
Rest 1 min.
Seated Lateral Raise
48 of 70
3 sets x 10 reps
Rest 1 min.
Standing Front Raise w/resistance band
Resistance band with be around wrists; help activate rear delt
3 sets x 10 reps
Rest 1 min.
Shoulder Complex
Brings arms up to side (lateral Raise) move to the front and center and down and then back the
other way (so back up to front and center out and down)
3 sets x 10 reps
Rest 1 min.
Seated Bent over Reverse Fly
keep elbows high/rotate shoulder slightly forward
3 sets x 10 reps
Rest 1 min.
Planks SS Mountain Climbers
5 sets x 45 sec x 20 climbers
Rest 30 sec.
HIIT Workout
5 rounds, 20 seconds work, 15 seconds rest - Jumping Jacks
- Ski Squats + Kicks
- Traveling Push ups
- Crossover Crunches
- Fingertip to Toe Jacks
Thursday
(Leg Day - Week 5 - Workout 2)
Banded Box Squats
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Lateral Step Ups - DB w/ low box
Step to right squat down then to left and squat
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
49 of 70
Single Leg Hack Squat
Keep same weight throughout exercise; one foot forward your back leg is there for support
only and at no time should you be pushing with the back leg
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Jumping Leg Press -Light
keep this light; neutral spine; hold cable handles close grip thumbs toward body
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Goblet Squat - Using KettleBell or Dumbbell SS Cable Squats
Do not exceed 45lbs for goblet squat
1 set x 10 reps x 10 reps
1 set x 10 reps x 10 reps
1 set x 10 reps x 10 reps
1 set x 10 reps x 10 reps
Rest between each set is 30-45 seconds.
Walking Lunges SS Front Lunges
use dumbbells with lunges and for the cable squats use just the straight bar attachment
1 set x 10 reps x 12 reps
1 set x 10 reps x 12 reps
1 set x 10 reps x 12 reps
1 set x 10 reps x 12 reps
Rest between each set is 30-45 seconds.
Curtsey Lunges
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
keep same weight throughout all sets
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Hamstring Curl
50 of 70
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg Day Burnout: 60 Pop Squats
Post workout: Stair-master for 10 minutes. Stretch 45 Minutes after workout.
Friday
(Arm - Week 1 - Light)
Preacher Curls
Warm up set 20 reps
3 sets x 12-15 reps
Rest 1 min.
Standing alt DB Curls
Warm up set of 20 reps
3 sets x 12-15 reps
Rest 1 min.
Standing DB Curls
4 sets x 12 reps
Rest 1 min.
Straight Bar Curls
3 sets x 15 reps
Rest 1 min.
Tricep Extension w/ Cables (Rope grips
3 sets x 15 reps
Rest 1 min.
Incline Dumbbell Tricep Extension
3 sets x 15 reps
Rest 1 min.
Single Arm Curl SS Singl Arm Tricep Extension
3 sets x 15reps
Rest 1 min.
Machine Dips
5 sets x 10 reps
Rest 30 sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
5 rounds, 20 seconds work, 15 seconds rest - Jumping Jacks
- Ski Squats + Kicks
51 of 70
- Traveling Push ups
- Crossover Crunches
- Fingertip to Toe Jacks
Sunday
Rest Day
52 of 70
Week 6
Monday
(Leg Day- Week 6- Workout 1)
Sumo Deadlift
add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Squat
add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Pause Squats
add weight every set, very last set you will need to go down to starting weight
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Jumping Lunges SS Hip Thrusts
Lightweight for this exercise keep same weight throughout all sets
1 set x 15 reps x 10 reps
1 set x 15 reps x 10 reps
1 set x 15 reps x 10 reps
1 set x 15 reps x 10 reps
Rest between each set is 30-45 seconds.
Leg Press Pulses SS BW Pistol Squat
you will be vertical on platform; pushing on through heels. You will feel this only in your booty;
you will need to find weight that is not too light and not too heavy. use leg press machine to
help you balance for the pistol squat if needed!
1 set x 20 reps x 5 reps per leg
1 set x 20 reps x 5 reps per leg
1 set x 20 reps x 5 reps per leg
Rest between each set is 30-45 seconds.
Single-Leg Leg Press SS Banded Lateral Walk
53 of 70
add weight each set for the banded lateral walk you will hold a 10 lb plate or a 25 lb plate
1 set x 10 reps x 8 steps left 8 steps right
1 set x 8 reps x 8 steps left 8 steps right
1 set x 5 reps x 8 steps left 8 steps right
Rest between each set is 30-45 seconds.
KB Swings SuperSet with Front Elevated Lunge
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
Rest between each set is 30-45 seconds.
Calf Raises- Sitting
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Hamstring raise in Laying Leg Curl Machine
Pause at the top for 10 seconds- lay flat on bench, bring both legs up squeezing at top!
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg Day Burnout: 65 Jump Squats
Post workout: Stair-master for 10 minutes. Stretch 45 Minutes after workout.
Tuesday
(Back- Week 6)
Deadlifts
4 sets x 15 reps
Rest 45 Sec.
Rack Pull
4 sets x 15 reps
Rest 45 Sec.
Pull Ups
4 sets x 15 reps
Rest 45 Sec.
DB Row Single Arm
4 sets x 15 reps
Rest 45 Sec.
Machine Row
54 of 70
4 sets x 15 reps
Rest 45 Sec.
Rotating Lat Pull Down with cables
4 sets x 15 reps
Rest 45 Sec.
Straight-Arm Pulldown
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
4 sets x 15 reps
Rest 45 Sec.
Wednesday
(Shoulder- Week 6)
Seated Arnold Press
squeeze core
4 sets x 15 reps
Rest 45 Sec.
Leaning Lateral Raise
4 sets x 15 reps
Rest 45 Sec.
Front Plate Raise
4 sets x 15 reps
Rest 45 Sec.
Reverse Fly
4 sets x 15 reps
Rest 45 Sec.
Front Raise w/ 25lb Steering Wheel Twists
Or can use medicine ball (hold with finger tips)
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
4 sets x 15 reps
Rest 45 Sec.
Thursday
(Leg Day- Week 6 - Workout 2)
Barbell Squat- Sumo Stance
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
55 of 70
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Hip Thrusters
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Single-Leg Barbell Squat
you will need a box or stool to place back foot on. I recommend starting off with bodyweight
to get foot placement, core centered, and for balance because this is an advanced exercise.
When doing these make sure you are in lunge form and don't have legs too close together; the
deeper you go the more you will feel it, add weight each set after first set
1 set x 20 reps (bodyweight)
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Deadlift
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Cable Jump Squats SS BW Banded Squats
1 set x 12 reps x 15 reps
1 set x 12 reps x 15 reps
1 set x 12 reps x 15 reps
1 set x 12 reps x 15 reps
Rest between each set is 30-45 seconds.
SL Hip Thrusts SS Glute Kick back
Keep same weight throughout exercise; position is on all fours, one leg will have dumbbell in
the pit of knee, kick this leg back for x amount of reps than switch.
1 set x 12 reps x 15 reps ( per leg )
1 set x 12 reps x 15 reps ( per leg )
1 set x 12 reps x 15 reps ( per leg )
1 set x 12 reps x 15 reps ( per leg )
Rest between each set is 30-45 seconds.
Leg extension
1 set x 12 reps
1 set x 12 reps
56 of 70
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Banded Thigh Abductor
Place resistance band above knee sit with back against seat butt lifted slightly, push legs apart
with heels; go heavy
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Kettle Bell Squat Swings SS Kettle Bell Swings (bending only at hips)
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
Rest between each set is 30-45 seconds.
Weighted Crunches- 3 sets x 10 reps
Leg Day Burnout: 65 Jump Squats
Post workout: Stair-master for 10 minutes. Stretch 45 Minutes after workout.
Friday
(Arms - Week 6 - Heavy)
Straight Barbell Curls
Warm up set 20 reps
4 sets x 8-10 reps
Rest 90 Sec.
Overhead Cable Rope Extensions
4 sets x 8/10 reps
Rest 90 Sec.
Reverse Grip Curls (curved barbell)
4 sets x 8-10 reps
Rest 90 Sec.
Incline Barbell Tricep Extensions (skull crushers)
4 sets x 8-10 reps
Rest 90 Sec.
Incline Dumbbell Curls
4 sets x 8-10 reps
Rest 90 Sec.
Single Arm Reverse Grip Tricep Extension
4 sets x 8-10 reps
57 of 70
Rest 90 Sec.
Straight Bar 21’s
3 sets x 7-7-7reps
Rest 90 Sec.
Machine Tricep Extension
4 sets x 8-10 reps
Rest 90 Sec.
Push Ups
5 sets x 15 reps
Rest 45 Sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
you will be on stationary bike, warm up for 3-5 minutes prior to performing below
- 30 seconds high intensity, 1 minute low intensity ( repeat 4 times) - 40 seconds high intensity, 1 minute
low intensity ( repeat 4 times) - 30 seconds high intensity, 1 minute low intensity ( repeat 4 times)
Sunday
Rest Day
58 of 70
Week 7
Monday
(Leg Day - Week 7- Workout 1 - High Intensity)
Warm Up Sets
SS perform 4 rounds
Laying Hamstring Curl 15 reps
Cable Jump Squats 15 reps
Exercise 1
perform 3 rounds
Wide/Sumo Stance Squats 12 reps
Exercise 2
perform 4 rounds
Side Lunges 12 reps/leg
(lean to a side squeeze up with glutes repeat on each side)
Front Lunges 12 reps/leg
Exercise 3
SS perform 3 rounds
Platform Side squat pulses 12 reps/leg
(hold DB like goblet squat)
Elevated Sumo squat w/ DB 12reps
Exercise 4
perform 4 rounds
Hip Thrusts 15 reps
BW Hip Bridges 30 reps
Frog Hip thrusts 12 reps
(use DB on hip bones thrust upward)
Exercise 5
perform 4 rounds
Barbell Hip Thrusts 12 reps
(no smith machine - free weight)
Exercise 6
perform 4 rounds
Cross legged deadlift 10 reps/leg
(one leg over the other; witch after 10 reps; use DB keep close to body)
Exercise 7
SS perform 4 rounds
59 of 70
Calf Raise12 reps
Elevated Curtsey Lunges 12 reps/leg
(On a platform ; stepping off with one leg whilst performing curtsey)
Finisher Sets
SS perform 4 rounds
Cable Squat 15 reps
(use close grip ; triangle attachment)
Cable Jump Squats 20 reps
Tuesday
(Back - Week 7)
Barbell Deadlift
5 sets x 10-12 reps
Rest 1 min.
T-Bar Row
4 sets x 10-12 reps
Rest 1 min.
Seated Cable Row
3 sets x 10-12 reps
Rest 1 min.
Single Arm Seated Cable Row
3 sets x 10-12 reps
Rest 1 min.
Front Lat Pull Down
3 sets x 10-12 reps
Rest 1 min.
Reverse Grip Lat Pull Down
3 sets x 10-12 reps
Rest 1 min.
Weighted Planks
5 sets x 10-12 reps
Rest 1 min.
Weight Crunch
3 sets x 10-12 reps
Rest 1 min.
Machine Back Extension
3 sets x 10-12 reps
Rest 1 min.
Wednesday
(Shoulder - Week 7)
60 of 70
Barbell Shrugs
5 sets x 10-12 reps
Rest 1 min.
Barbell Behind Head Press
(Keep very light)
4 sets x 10-12 reps
Rest 1 min.
Reverse Fly
3 sets x 10-12 reps
Rest 1 min.
Arnold Press
3 sets x 10-12 reps
Rest 1 min.
Front Raise w/ Band
3 sets x 10-12 reps
Rest 1 min.
Kettle Bell/Plate Raises (Front)
3 sets x 10-12 reps
Rest 1 min.
Weighted Planks
5 sets x 45sec
Rest 30sec
Weight Crunch
3 sets x 10-12 reps
Rest 1 min.
Thursday
(Leg Day - Week 7 - Workout 2)
Cable Squats with butt squeeze
Go heavier squeezing butt at the top
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 30 reps (drop weight)
Rest between each set is 30-45 seconds.
Deadlift Sumo Stance SS Close Stance Stiff Leg Deadlift
Start out at a weight that is 60% of your RM (heaviest squat/DL)
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
61 of 70
Rest between each set is 30-45 seconds.
Dumbbell Deadlift Holds
Use 25-45 lbs (you choose) on your way up once you squeeze hold the squeeze for 5 seconds
and that counts as 1 rep.
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Barbell Reverse Lunges SS Side Lunges
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
Rest between each set is 30-45 seconds.
Single-Leg Hip Thrusters on Smith machine
use no weight your first set than add 2-10lbs each set depending on what you are comfortable
with or you can stay at no weight!
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
1 set x 10 reps (per leg)
Rest between each set is 30-45 seconds.
Abductor Squats using EZ Bar
Do not exceed 70lbs; squat down, when rising kick one leg to the side go back in squat and
then switch
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Kneeling Squat on Smith Machine
while on knees, sit back on to heels then thrust hips forward squeezing butt at top
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg Curl SS Leg Extension
1 set x 10 reps x 10 reps
1 set x 10 reps x 10 reps
1 set x 10 reps x 10 reps
62 of 70
1 set x 10 reps x 10 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Friday
(Arms - Week 3)
Supersets; rest after performing 2 exercises
Incline Dumbbell Tricep Extension
4 sets x 15-20 reps
Double Arm Hammer Curls
4 sets x 15-20 reps
Rest 1.5 - 2 min
Standing Overhead Barbell Extension
3 sets x 15-20 reps
Barbell Curls
3 sets x 15-20 reps
Rest 1.5 - 2 min
Machine Dips
4 sets x 15-20 reps
Machine Preacher Curls
4 sets x 15-20 reps
Rest 1.5 - 2 min
Cable Rope Curls
4 sets x until failure
Cable Rope Tricep Extensions
4 sets x until failure
Rest 1.5 - 2 min
Banded Moving Push Ups
5 sets x 15 reps
Rest 45 Sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
63 of 70
5 rounds, 45 seconds on, 15 second rest
- Jump Squats
- Jumping Lunges (switch legs back & forth) - High Knees
- Plank
Sunday
Rest Day
64 of 70
Week 8
Monday
(Leg Day - Week 8- Workout 1)
Banded Hip Thrusts SS SL Hip Thrusts
heavyweight resistance band
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Hip Thrusts Heavy
Go heavy as in last rep should be very hard to thrust up
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Deadlift- Stiff Leg SS Plie Stance Stiff Leg
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps.
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Single-Leg Hip Thrusts SS 1 min Plank hold
1 set x 10 reps (bodyweight)
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Dumbbell Elevated Squat
1 set x 10 reps
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Leg Press- High Foot Placement
add weight each set
1 set x 15 reps
65 of 70
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
start off light weight and increase weight each set
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Extension
start off lightweight and incase weight each set
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Banded Thigh Abductor SS Banded Jump Squats
sit with back against seat butt lifted slightly, push legs apart with heels; go heavy
1 set x 8 reps x 20 jumps
1 set x 8 reps x 20 jumps
1 set x 8 reps x 20 jumps
1 set x 8 reps x 20 jumps
Rest between each set is 30-45 seconds.
Kettle Bell Swings SS Goldmine Squats
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
1 set x 12 reps x 8 reps
Rest between each set is 30-45 seconds.
Leg Press- Burnout
you will do these reps until failure; I suggest choosing a lighter weight for this exercise
1 set x until failure
1 set x until failure
1 set x until failure
Rest between each set is 30-45 seconds.
Leg Day Burnout: 40 Dumbbell Jump Squats
Post workout: Stair-master for 15 minutes. Stretch 45 Minutes after workout.
Tuesday
66 of 70
(Back- Week 8)
Wide Grip Lat Pull Down
5 sets x 15 reps
Rest 45 Sec.
Triangle Grip Lat Pull Down
4 sets x 15 reps
Rest 45 Sec.
Reverse Grip Bent Over Row
4 sets x 15 reps
Rest 45 Sec.
Single Arm Machine Row
4 sets x 15 reps
Rest 45 Sec.
Machine Row
4 sets x 15 reps
Rest 45 Sec.
Single Dumbbell Row
4 sets x 15 reps
Rest 45 Sec.
Dumbbell Row
4 sets x 15 reps
Rest 45 Sec.
Single Arm Lat Pull Down
4 sets x 15 reps
Rest 45 sec.
Straight-Arm Pulldown
4 sets x 15 reps
Rest 45 Sec.
Machine Crunch
5 sets x 15 reps
Rest 45 Sec.
HIIT Workout
10 rounds, 40 sec rest, 20 sec/exercise, complete all for 1 round
- Burpees
- Pistols
- Squat Jumps
- Tuck Jumps
- Air Squats
- V Ups
67 of 70
Wednesday
(Shoulders - Week 8)
Arnold Press
5 sets x 15 reps
Rest 45 Sec.
Horizontal Raise SuperSet Frontal Raise
4 sets x 15 reps x 8 reps
Rest 1 min.
Seated Lateral Raise
4 sets x 15 reps
Rest 45 Sec.
Upright Rows
4 sets x 15 reps
Rest 45 Sec.
Cable Press / Lightweight
4 sets x 15 reps
Rest 45 Sec.
Reverse Cable Fly
Hold by ball on cables
4 sets x 15 reps
Rest 45 Sec.
Push Ups
5 sets x 15 reps
Rest 45 Sec.
Machine Crunch
5 sets x 15 reps
Rest 45 Sec.
HIIT Workout
10 rounds, 40 sec rest, 20 sec/exercise, complete all for 1 round
- Burpees
- Pistols
- Squat Jumps
- Tuck Jumps
- Air Squats
- V Ups
Thursday
(High Intensity Leg Day - Week 8 - Workout 2)
68 of 70
Warm Up Sets
SS perform 4 rounds
Laying Hamstring Curl 15 reps
Cable Jump Squats 15 reps
Exercise 1
SS perform 3 rounds
Stiff Leg Deadlifts 15 reps
DB Pulse Squats 15 reps
Exercise 2
SS perform 4 rounds
Squats 8 reps
DB Stiff Leg Deadlifts 15 reps
Exercise 3
SS perform 4 rounds
SL Hip Thrusts 12 reps/leg
Walking Lunges DB 8reps/leg
Exercise 4
perform 4 rounds
Hex Bar Deadlifts 12 reps
(or use DB side of body if you don't have this bar)
Exercise 5
perform 3 rounds
Elevated Reverse Lunges 10 reps/leg
(Step back off of platform )
Exercise 6
SS perform 4 rounds
DB Step Ups 8 reps/leg
SL box squat 8 reps/leg
Exercise 7
perform 4 rounds
Leg Curl 12 reps
Finisher Sets
SS perform 4 rounds
Cable Squat 15 reps
(use close grip ; triangle attachment)
Cable Jump Squats 20 reps
Friday
(Arms - Week 4)
69 of 70
Close Grip Tricep Extension (cable)
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Inside Grip W-Bar Curls
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Reverse Grip Cable Tricep Extension
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Alternating Dumbbell Curls
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Overhead Seated Tricep Extensions
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Straight Barbell Curls
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Machine Tricep Extensions
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Machine Curls
70 of 70
1st set x 15-20 reps
2nd set x 12-15 reps
3rd set x 8-10 reps
4th set x until failure
Rest 60 Sec.
Saturday
Steady State Cardio 30-45 min stair master or High incline treadmill
HIIT Workout
10 rounds, 40 sec rest, 20 sec/exercise, complete all for 1 round
- Burpees
- Pistols
- Squat Jumps
- Tuck Jumps
- Air Squats
- V Ups
Sunday
Rest Day