Day 1 - Week 1-4
LEGS/GLUTES
GLUTE ACTIVATION SUPERSET
A. LATERAL WALKS
B. GLUTE BRIDGE W. ABDUCTIONS
SETS / REPS / REST
2
/
20
/
30s
LEG W. GLUTE FOCUS WORKOUT
1
SUMO DEADLIFTS
4
/
12
/
1-3min
2
HIP THRUSTS
4
/
12
/
1-3min
3
BULGARIAN SPLIT SQUATS
4
/
10
/
1-2min
1
/
10
/
0
4
BULGARIAN SPLIT SQUAT - DS
DROP-SET: 10 REPS + 10 PULSES
(FOR EACH STEP)
STEP 1: SAME WEIGHT AS USED IN EXERCISE 3
STEP 2: DROP HALF THE THE WEIGHT AND REPEAT STEP 1
STEP 3: DROP ALL WEIGHT AND DO 1 SET W. BODY-WEIGHT ONLY
5
BURNOUT TRIPPLE SET
2-3
/
20
/
60s
2-3
/
20
/
60s
A. BANDED SQUAT TO LEG LIFT
B. FIRE HYDRANTS
C. JUMP IN-OUT SQUATS
Abs circuit:
1. WEIGHTED JACK KNIFE
2. LEMON CRUNCHES
3. RUNNING CRUNCHES
PERNILLA STRYKER | COPYRIGHT 2021
Day 2 - Week 1-4
UPPER BODY
SETS / REPS / REST
OPTIONAL PULL-UPS
3-4
/
8-12
/
1-2min
(USE BANDS OR PULL-UP MACHINE FOR
ASSISTANCE AS NEEDED AND USE PROGRESSIVE
OVERLOAD TO GET STRONGER EVERY WEEK)
1
BENCH PRESS
4
/
12
/
1-2min
2
SHOULDER SUPERSET
4
/
10
/
1-2min
A. OVERHEAD PRESS
B. LATERAL RAISES
3
SEATED CABLE ROW
4
/
10
/
1-2min
4
SHOULDER & TRICEP SUPERSET
3
/
10
/
1-2min
3
/
10
/
1-2min
3
/
20
/
30s
A. AROUND THE WORLD SHOULDERS
B. TRICEP PULL DOWNS
5
BACK EXTENSIONS (BENCH)
Abs:
1.
OBLIQUES ON BACK EXTENSION BENCH
2.
KNEE RAISES ON DIP BAR
PERNILLA STRYKER | COPYRIGHT 2021
Day 3 - Week 1-4
ACTIVE REST DAY
TAKE THIS DAY TO LET YOUR MUSCLES RECOVER.
FEEL FREE TO DO OPTIONAL CARDIO AND ABS.
PERNILLA STRYKER | COPYRIGHT 2021
Day 4 - Week 1-4
LEGS/GLUTES
GLUTE ACTIVATION SUPERSET
A. SQUAT TO LATERAL LEG LIFT
B. FIRE HYDRANTS
SETS / REPS / REST
3
/
20
/
30s
LEG W. GLUTE FOCUS WORKOUT
1
GOBLET SQUAT
4
/
12
/
1-3min
2
SINGLE LEG DEADLIFT
3
/
12
/
1-3min
3
HIP THRUSTS
5
/
12
/
1-2min
4
INNER / OUTER THIGH
SUPERSET
3
/
16
/
0
2-3
/
30
/
60s
2-3
/
20
/
60s
ADD 10 PULSES AFTER EVERY SET
(16 REPS + 10 PULSES)
A.ABDUCTOR MACHINE
B. ADDUCTOR MACHINE
5
IN / OUT JUMP SQUATS
Abs superset:
1. WINDSHIELD WIPERS
2. OBLIQUE V-UPS
PERNILLA STRYKER | COPYRIGHT 2021
Day 5 - Week 1-4
UPPER BODY
SETS / REPS / REST
OPTIONAL PULL-UPS
3-4
/
8-12
/
1-2min
(USE BANDS OR PULL-UP MACHINE FOR
ASSISTANCE AS NEEDED AND USE PROGRESSIVE
OVERLOAD TO GET STRONGER EVERY WEEK)
1
CABLE PULL DOWNS
4
/
12
/
1-2min
2
SHOULDER SUPERSET
4
/
10
/
1-2min
3
/
10
/
1-2min
A. BICEP CURL TO OVERHEADPRESS
B. LATERAL TO FRONT RAISES
3
BACK & TRICEP SUPERSET
A. BACK EXTENSIONS WITH REVERSE FLY
B. TRICEP PUSH-UPS
Fun floor circuit:
3
1.
PUSH-UP W. KNEE TO ALBOW
2.
CHEST PRESS W. LEG LIFT
3.
EXPLOSIVE WEIGHTED JACKKNIFE
4.
LEMON CRUNCHERS WEIGHTED
5.
PLANK WALK OUTS
PERNILLA STRYKER | COPYRIGHT 2021
/
10
/
60s
Day 6 - Week 1-4
ACTIVE REST DAY
TAKE THIS DAY TO LET YOUR MUSCLES RECOVER.
FEEL FREE TO DO OPTIONAL CARDIO AND ABS.
PERNILLA STRYKER | COPYRIGHT 2021
Day 7 - Week 1-4
ACTIVE REST DAY
TAKE THIS DAY TO LET YOUR MUSCLES RECOVER.
FEEL FREE TO DO OPTIONAL CARDIO AND ABS.
PERNILLA STRYKER | COPYRIGHT 2021
Day 1 - Week 5-8
LEGS/GLUTES
GLUTE ACTIVATION SUPERSET
A. CRAB WALKS
B. SINGLE LEG BANDED HIP THRUST
SETS / REPS / REST
2
/
20
/
30s
LEG W. GLUTE FOCUS WORKOUT
1
DEADLIFTS
4
/
12
/
1-3min
2
CURTSY TO REGULAR LUNGE
3
/
10
/
1-3min
3
HIPTHRUSTS
5
/
12
/
1-2min
4
(SEATED OR LAYING)
5
BURNOUT TRIPPLE SET
HAMSTRING CURLS
3
3
/
/
12
20
/
/
0
60s
A. CURTSY LUNGE W. KNEE DRIVE
B. LATERAL LUNGE TO JUMP
C. HIP BRIDGES W ABDUCTION
Abs circuit:
1. HANGING LEG RAISES
2-3
(BEND KNEES IF NEEDED)
2. WEIGHTED JACKKNIFE
3. PLANK W SHOULDER TAPS
PERNILLA STRYKER | COPYRIGHT 2021
/
16
/
30s
Day 2 - Week 5-8
UPPER BODY
SETS / REPS / REST
OPTIONAL PULL-UPS
3-4
/
8-12
/
1-2min
4
/
10
/
1-2min
3
/
12
/
1-2min
3
/
10
/
1-2min
3
/
12
/
1-2min
(USE BANDS OR PULL-UP MACHINE FOR
ASSISTANCE AS NEEDED AND USE PROGRESSIVE
OVERLOAD TO GET STRONGER EVERY WEEK)
1
CHEST & SHOULDER SUPERSET
A. CHEST PRESS
B. SINGLE ARM ARNOLD PRESS
2
CABLE TRIPPLE SET
A. CABLE OVERHEAD PRESS
B. CABLE CHEST FLY
C. CABLE REVERSE FLY
3
BACK SUPERSET
A. SINGLE ARM BENCH ROW
B. SINGLE ARM BENCH REVERSE FLY
4
BACK EXTENSION W.
REVERSE FLY
Abs circuit:
1. PLANK KNEE TO ELBOW
2. SIDE PLANK KNEE TO ELBOW CRUNCH
3. PLANK HOLD 1 MINUTE
2-3
/
20
/
30s
Day 3 - Week 5-8
ACTIVE REST DAY
TAKE THIS DAY TO LET YOUR MUSCLES RECOVER.
FEEL FREE TO DO OPTIONAL CARDIO AND ABS.
PERNILLA STRYKER | COPYRIGHT 2021
Day 4 - Week 5-8
LEGS/GLUTES
GLUTE ACTIVATION SUPERSET
A. FIRE HYDRANTS
B. LATERAL WALKS
SETS / REPS / REST
3
/
20
/
30s
SUMO DEADLIFT
5
/
12
/
1-3min
HIP THRUSTS
4
/
12
/
1-3min
LEG W. GLUTE FOCUS WORKOUT
1
2
ADD 10 PULSES ON THE LAST SET
3
SINGLE LEG DEADLIFT
4
/
12
/
1-2min
4
BULGARIAN SPLIT SQUATS
4
/
10
/
1-2min
1
/
10
/
5
BULGARIAN SPLIT SQUAT
DROP-SET: 10
STEP 1: SAME
STEP 2: DROP
STEP 3: DROP
0
REPS + 10 PULSES (FOR EACH STEP)
WEIGHT AS USED IN EXERCISE 3
HALF THE THE WEIGHT AND REPEAT STEP 1
ALL WEIGHT AND DO 1 SET W. BODY-WEIGHT ONLY
Abs 100 rep challenge:
1
SINGLE LEG TOE TOUCH
1
PERNILLA STRYKER | COPYRIGHT 2021
/
100
/
0
Day 5 - Week 5-8
UPPER BODY
SETS / REPS / REST
OPTIONAL PULL-UPS
3-4
/
8-12
/
1-2min
(USE BANDS OR PULL-UP MACHINE FOR
ASSISTANCE AS NEEDED AND USE PROGRESSIVE
OVERLOAD TO GET STRONGER EVERY WEEK)
1
DEADLIFT TO ROW
4
/
12
/
1-2min
2
SHOULDER SUPERSET
4
/
10
/
1-2min
4
/
12
/
1-2min
3
/
12
/
1-2min
3
/
12
/
1-2min
2-3
/
20
/
30s
A. OVERHEAD PRESS
B. LATERAL TO FRONT RAISES
3
CHEST SUPERSET
A. BENCH PRESS
B. CHEST FLY W. LEG LIFTS
4
5
CABLE PULL DOWN
TRICEP PULL DOWN
Abs circuit:
1. OBLIQUES ON BACK EXTENSION BENCH
2. OBLIQUE V-UPS
PERNILLA STRYKER | COPYRIGHT 2021
Day 6 - Week 5-8
ACTIVE REST DAY
TAKE THIS DAY TO LET YOUR MUSCLES RECOVER.
FEEL FREE TO DO OPTIONAL CARDIO AND ABS.
PERNILLA STRYKER | COPYRIGHT 2021
Day 7 - Week 5-8
ACTIVE REST DAY
TAKE THIS DAY TO LET YOUR MUSCLES RECOVER.
FEEL FREE TO DO OPTIONAL CARDIO AND ABS.
PERNILLA STRYKER | COPYRIGHT 2021
Week 9-12
WEEK 9 & 10
Perform workouts
from week 1-4
(continue with progressive overload)
WEEK 11 & 12
Perform workouts
from week 5-8
(continue with progressive overload)
PERNILLA STRYKER | COPYRIGHT 2021