LEAN BUILD
KK FIT
TableTableofof contents
contents
Program Breakdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 1 - 4
Program Phases . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 5 - 6
How to be Successful in this Program.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 7
Fit tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 8
Day to day practices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 9
Keep in mind . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 10
Importance of Macros . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 11 - 16
Determining your macros . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 17
Setting Your Macros . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 18 - 19
Reverse Dieting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 20 - 24
Food choice examples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 25
Supplementation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 26 - 27
Workout Split . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 28
Importance of RPE/Intensity.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 29
Warm Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 30 - 32
Recovery Days . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 33
Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 34
Terminology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 35
FAQs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 36 - 40
Disclaimer.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 41
Accountability planner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 42
Program/ Phase 1.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 43 - 46
Program/ Phase 2.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 47 - 61
Program/ Phase 3.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 62 - 88
Program/ Phase 4.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 89 - 92
Program/ Phase 5.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 93 - 96
Program
Breakdown
Program Breakdown
Welcome to "12 Week Strong Lean Build" where we will be covering how to:
- Successfully add shape to your physique, by BUILDING Muscle and Strength simultaneously
- Teach your body how to utilize a higher calorie consumption with minimal to no fat gain
- Learn how to NOURISH your body with the nutrients it needs in order to perform and FEEL your best
- Prove to yourself that YOU ARE CAPABLE, showing up ready to work daily
- Get Strong AF with your KEY lifts!
When it comes to getting as strong as possible, spending time focusing directly on that task can lead to
rapid strength gains. That is what our 12 Week Strong Lean Build is all about.
We have always had a passion for achieving hypertrophy results, while also progressing with our
strength. One of the greatest things to hear is our program girls messaging us saying, they are feeling
more confident in their skin, they finally got their first pull-up, or have hit 3 new PB's this past week.
Feeling strong is a big power move and those strength gains make a world of a difference when building
up confidence and self belief. There is truly nothing better than THAT feeling of accomplishment!
The goal with 12 Week Strong Lean Build is to get STRONG with the key lifts, using a strategic
periodized "Power Building" method. We will also be supplementing a variety of exercises ensuring we
are supporting the strength goals, while stimulating each muscle group in a variety of ways. This program
has a huge emphasis on the development of legs, glutes, upper body strength, building your calories up
and increasing your metabolic rate!
To achieve these goals successfully your nutrition, training, and recovery must be a priority! All three of
these factors will play a huge role in the amount of strength and lean muscle you are able to build.
Throughout this program you will be empowered with the knowledge, confidence, and the discipline it
takes in order to achieve and maintain your progress long term!!
IMPORTANCE OF A STRUCTURED TRAINING PROGRAM
Of course a structured training program is what you will be following with us, which is amazing and oh so
exciting!! This is typically what lets down the passionate gym enthusiast. They show up, they train hard
week after week, but lack structure and a plan, yet they wonder why they aren't progressing as they
should. Getting yourself to the gym and working out regularly will lead to progress, yes, but exceptional
progress continually comes from having a clear cut, thought out plan. Knowing your goals, knowing your
time frame, and then working your way towards that vision of becoming the best YOU!
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Why muscle and strength gains are so important when looking to change your body
composition?
When the core of your focus is gaining strength, decreasing cardio, and slowly increasing your calorie
intake, you turn your body into a fat burning machine. Muscle is very expensive tissue to hang onto and
it costs the body a substantial amount of energy to maintain and build. The more lean mass you have
AKA muscle tissue, the quicker and more efficient your metabolism becomes. This also ensures that you
will be burning more calories at a resting rate, one of the most beneficial effects of developing lean
mass.
A direct relation of gaining strength and muscle mass is fat loss. Muscle mass is a lot more dense than
fat when you compare the two side by side, weight by weight. 5lbs of muscle will take up much less
space (1/3rd less space to be exact) on your physique than 5lbs of fat will. A primary example of this is
when you look in the mirror and you start to see positive changes in your body composition, you feel
tighter and more "fit" but the scale hasn't budged... that's because you have developed more lean mass,
Which is our goal!
A great progressive tool to focus on during this program is gaining strength, strength will be your greatest
objective measure to ensure you are moving in the right direction. Strength does not only result in
positive physical changes but by shifting your attention to performance and gaining strength, your focus
becomes much more rewarding than aesthetics alone. As you progress during the next 12 weeks,
looking at training from this aspect keeps it fun, exciting and enjoyable!!
Allowing you to sustain a healthy and fit lifestyle!
What is Power Building?
Power Building is a style of training that takes two different modalities: Powerlifting and Bodybuilding. In
this program we will be incorporating both of these philosophies to create the utmost foundation of both
strength and muscle gain.
Power lifting exercises aim to develop strength in the major muscles of the body using the three
fundamental lifts: The deadlift, squat, and bench press. While body building focuses primarily on the
development of muscle size and symmetry, enforcing muscle growth through compound and isolation
movements, using higher repetitions to increase muscle volume.
Strength training generally, is when you are training with lower rep ranges, typically 1-5 reps.
The goal of strength training has a very specific focus...to get stronger!
Bodybuilding/ hypertrophy is performed with higher rep ranges, typically 6-20+ reps.
The goal with bodybuilding is to improve muscle mass and shape a physique. We are still improving our
strength when taking a bodybuilding approach to training, it's just not as high of a priority as body
composition changes.
What does a power building routine include, and what are the benefits?
The training styles are actually quite different. The core benefits of power building is that it addresses two
training goals at the same time! This will ensure that maximal strength and muscle development is
recruited when programmed properly.
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Lets get into the really important stuff! Your 12 week training program!
Each phase of this program has a purpose, so please follow the plan and trust the process! We have
helped thousands of girls around the world and have seen what can be achieved when people put alot of
time, effort and passion into our programs. This is where great things happen!! Now let's do the damn
thing!!
Training Routine
You will have 3 days of lower body specific movements and 2 days of upper body specific movements,
weekly. You will be starting your workouts with compound movements throughout each training session,
but the rep ranges will vary, depending on what training block you are currently in.
During the next 12 weeks you will be going through 5 different training phases.
Phase 1: Week 1 Finding your % of 1 Rep Max
Phase 2: Weeks 2-4 Hypertrophy
Phase 3: Weeks 5-10 Strength
Phase 4: Week 11 Deload
Phase 5: Week 12 Testing your max numbers
KEY FACTORS
The most significant way to reshape your body and keep making gains in both strength and hypertrophy
is by applying progressive overload consistently and strategically. Progressive overload is the gradual
increase of stress placed upon the body during exercise training.
As you put more load on your body, your body compensates by becoming stronger, you no longer feel
sore as your body adapts and your brain learns to use those muscles more efficiently. Now this does not
mean destroy your body each and every training session. It means taking a systematic and conservative
approach to improving as much as you can in one way or another on each lift, session by session.
There are many ways you will apply progressive overload throughout Strong Lean Build
METHODS OF OVERLOAD:
Intensity (% of 1 Rep Max)
Volume (Total Work Performed) Weight X Reps = Total Volume
Density (Work Performed in time)
Tempo (speed at which you perform your reps)
Being honest with yourself and training with intention/ intensity each session, supplemented with the
appropriate amount of volume/ muscle frequency and ideal choice of exercise selection signifies that
your body has no other option but to grow and become stronger. This can and will be highly
uncomfortable for each athlete. When the weight becomes heavy and your muscles start to burn, it's
hard to keep going but this is where the magic happens. Nothing good comes easy, and growth (in all
areas of your life) happens when you challenge yourself to push past those mental barriers and get
outside of your comfort zone.
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This is a Power Building, 12 week, 5 phase, meso cycle program.
Phase 1: Max out. This is where we you find out where your current strength lies & get a baseline of your
1Rep Max.
Phase 2: Hypertrophy (3 weeks) This is where you will focus on enhancing overall muscle tissue, size,
and strength.
Phase 3: Strength Phase (6 weeks) This is where you will prioritize getting STRONGER,
with an emphasis on strength gains within your compound lifts.
Phase 4: Deload (1 week) During this phase you will let your foot off the gas,
allowing more time for your body to recover/reset before entering the final phase of this program.
Phase 5: Final Max Out (1 week)
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Program
Phases
Program Phases
1
2
During phase 1, you will determine your max percentages for your major compound movements.
This is where you will be performing a 3 rep "max out" to gauge where your current strength lies. A
key point you need to focus on is prioritizing form over weight, to avoid injury.. even if that means
scaling back the weight to get a round-about number.
To find your max, you will start with your warm-up sets and then increase your weight little by little
each set. Follow the percentages provided. This is referred to as a "pyramid set". The goal here is to
increase the intensity until you have worked up to a weight that you can only perform 3 reps with. You
will then use the link below to convert your 3 rep max into your 1 rep max. You will use your 1 rep
max numbers to calculate the percentages you will be applying throughout Strong Lean Build.
For example: If your 1 rep max deadlift calculates to 185lbs
and the program calls for 4 sets of 8 reps @ 80%
you will take (185 x .80) = 148lbs
leaving you with 148lbs (round up or down for convenience)
you will then perform your set using 150lbs for 4 sets of 8 reps
Calculating your 3 rep max to your 1 rep max: Click Here
From there you will move into the second phase, a strict hypertrophy block.
Hypertrophy training consists of performing a selected amount of sets with a specific rep range of
typically 8-12 but can range between 6-20+ reps. This is a desirable rep range for increasing muscle
fibers/ growth of muscle mass. During this muscle building phase you will incorporate the proper
percentages (70-85% of your 1 rep max) to ensure you are progressing with the right amount of
intensity, frequency and volume. Having these 3 key factors in line will play a vital roll within your
training progression and recovery. Being that there is a high dosage of volume during this training
block, you will be forced to dig deep, proving to yourself that you are stronger than your mind. THIS
WILL BE UNCOMFORTABLE. But this where true discipline is rooted and positive muscular changes
will be made.
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3
4
We will then go into phase three, a strength block. This is where you will focus on building
STRICTLY STRENGTH, prioritizing your major compound movements with a selected group of
accessory exercises. Getting stronger and focusing on lower rep ranges will not only benefit you
aesthetically but will carry over an endless amount of advantages, when you are looking to increase
muscle mass and speed up your metabolic rate. The remainder of each training session will
consist of a combination of both hypertrophy and strength training to guarantee that you are
building muscle mass and strength simultaneously. We like to switch up some of our accessory /
non primary compound lifts week to week to keep training ENJOYABLE! As long as you apply
intent, focus, and you are applying progressive overload in one way or another, muscular and
strength gains will take place.
The fourth phase is your deload week.
After weeks of training under heavy load, you will most likely be feeling pretty fatigued. This is
where we find it really effective to ease off of the lower rep ranges and bring your focus back to
less volume.
The importance of a deload week is often overlooked. Week after week you are putting your
central nervous system (CNS) under a great amount of stress. Implementing a deload phase
allows your body to "catch up". Muscle recovers a bit quicker when comparing to connective
tissues, such as tendons and ligaments; which play an important role when analyzing
performance and longevity. Your deload week leads into your max out week, where you will be
exuding a lot of ATP (Adenosine​​Triphosphate), also known as energy. It’s important that you
follow the deload week properly and save your energy to gain the best results. You will still be
training during this week, but the intensity and volume of your workouts are scaled back and a
bit easier to manage.
5
Your fifth and final phase to conclude 12 week Strong Lean Build will be testing your
maxes. This is basically a descending rep system, which allows you to ascend the load each
working set. Similar to what we did in phase one but with more load and less reps. The goal of
this training phase is to end the 12 weeks on a 3 rep max. You may be familiar with 1RM testing
and although your goal is to increase your strength with the majority of your lifts, testing your
1RM is not necessary at this time.
The goal is to use this phase to then recalculate your new max numbers, allowing you to go
back into traditional hypertrophy training while being able to lift much more weight while
increasing your overall muscular volume.
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HowHowto tobeBe Successful
Successful
Don’t skip the small stuff.
"No one ever said it would be easy, and that's what keeps us going. You must prove to yourself
that you are stronger than your mind on the days you don't feel up to par, unmotivated and just
simply don't want to put in the work. Envisioning the feeling of accomplishment after you push
through those mental barriers, making yourself proud as hell that you DID THAT!! Believing in
YOU, setting yourself to a higher standard and keeping those small promises DAILY, will only
help you feel more connected and self empowered! That feeling alone makes it so worth it! DO IT
FOR YOUR DAMN SELF!!!"
-Kat & Ken
YOU HAVE WHAT IT TAKES. WE ALL DO!
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Fit Tips
Fit Tips
Stick to a solid sleeping schedule: Sleep directly effects the way the MIND and BODY perform! Try your best to get 7-9 hours of
sleep every night. The mind and body need efficient recovery in order to maintain HOMEOSTASIS BALANCE. Good sleep promotes
protein synthesis which leads to more muscle recruitment! The better someone sleeps, the more efficient their ENDOCRINE SYSTEM
is, which controls HORMONE output and balance. This then leads to an increase in BASAL METABOLIC RATE. That is the amount of
calories the body burns in a state of rest. BETTER SLEEP MEANS BUILDING MORE MUSCLE AND BURNING MORE FAT!
DRINK MORE WATER: Drinking water can be the most effective way to dramatically change your health, physique, and performance!
Your body is made up of 60% of water! The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva,
transportation of nutrients, and maintenance of body temperature. Consuming more water can help with mindlessly eating! When the
brain tells you the body needs water sometimes we mistake that with hunger cravings. Next time you feel hungry even after
consuming your MACROS try drinking a bit more water. This will suppress those cravings a lot of the time. Food with high water
content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you
feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
DISTRESS LESS EUSTRESS MORE: Distress is the silent killer and is bad stress imposed on the body and mind. It kills your gains,
mental health, and overall physical performance! Distress makes the body less efficient leading to weight gain / loss, decrease in
cognitive function, early aging and on-set diseases! We believe DISTRESS is the biggest culprit to an unhealthy, and unhappy
lifestyle. There are many ways to relieve stress and everyone relieves stress differently. Being physically active and applying some
form of resistance training will dramatically reduce stress levels leading to a healthy and happier life. This is called Eustress. Eustress
is positive cognition released when we have a feeling of fulfillment such as hope, excitement, motivation, well-being, vigor and
meaning or satisfaction. Studies have shown people that practice a regular exercise routine ( Eustress) are less likely to have higher
Cortisol (stress) levels! Practicing different types of eustress is important to improving mental clarity and overall mental cognition! Try
these different practices in order to see what works best for you to relieve stress! Yoga, Meditation, cycling, swimming, weight lifting,
running, hiking, climbing, recreational sports, reading, listening to music and the list goes on and on. Some people even relieve stress
by driving! Whatever helps you destress, make sure to practice it routinely in your life leading to healthy habits!
Find Your Why: Why are the most successful people in life successful? What drives these people to be the greatest? We find that the
most successful people in life are driven by an underlying motive. In order to have the motivation and drive to succeed in your fitness
journey there must be a motivating factor that fuels your passion to succeed everyday! What is your motivating factor? This can be as
simple as wanting to lose 5 pounds before your wedding, adding 50lbs to your deadlift or it can be as big as losing 100 pounds to gain
confidence and improve your overall mental and physical health! Whatever your reason is, you must continue to remind yourself why
you are doing this, what are the benefits and how this is going to positively impact my life! There will be plenty of times when life
challenges your WHY! Constantly remind yourself why you're getting up at 5 am, why you're spending 1-2 hours in the gym 6 days a
week, why you're eating healthy and counting MACROS, why you're not staying out all night and instead sleeping 8 hours a night. If
you continue to remind yourself the benefits of this new found lifestyle, staying on track to reaching your fitness goals will be a little
easier!
Eat the Right Foods and Portion Sizes: Food can be a tricky subject, but it really can and should be your best friend/fuel source!
BUT this all depends on the relationship you have with food. Try viewing food as a source of energy/ fuel to perform! If you view your
body as a high performance vehicle the last thing you want to do is put low grade fuel in it! You want the High Octane super fuel! The
better the fuel is the better your gas mileage is as well. The better quality of food you consume the longer your body can sustain
energy. These super foods are whole foods that are less processed! First focus on eating more heavily dense whole foods and then
less processed foods. Incorporating yummy foods you love and enjoy is also a necessity for longevity and overall well being. With the
nutritional approach we apply and recommend, you will realize that consuming the foods you love (in moderation) will only benefit you/
won't halt your progress. We LOVE the 80/20 rule..ensuring that 80% of your nutrition comes from whole nutrient dense foods, leaving
you with 20% to eat your favorite snacks and treats! Whatever your goals are when it comes to fitness make sure to have a diet that is
balanced with the right amount of MACRONUTRIENTS. We have seen and experienced the best results with our selves and all of our
program girls, when implementing a diet that doesn't cut out any major MACRONUTRIENT.
BALANCE TRULY IS THE KEY HERE!
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DayDaytoDay
Practices
to Day Practices
Start a morning routine: Starting your day off with a positive routine will take you SO FAR! Make your bed, light a
candle, make yourself breakfast / coffee, read a few pages of a book, enjoy a morning stroll and plan out your day.
When you establish a routine everyday it creates structure and develops habits which makes it easier to live a healthier
lifestyle. As we have gotten older over the years, we have experienced this first hand and could not recommend a
enjoyable morning routine any more!
Track your food intake: In order to reach your fitness goals it's important to have an estimate of where your calorie
intake lies. Whether you want to lose weight or gain lean mass it's imperative to understand that the number of calories /
macros you eat in a day determines if you're in a caloric deficit or caloric surplus. It is very easy to track calories /
macros these days with different apps such as “My Plate” or “MyfitnessPal”. Find one that works best for you and stick to
it! We personally use the app "MyfitnessPal" and love it's simplicity. Although they do charge you a monthly fee in order
to adjust your personalized intake, which we recommend.You can also do a bit of research to find an app that suits you
best! One more thing, invest in a scale! Since you will be implementing a lot more home cooked meals, it's very
important to have a scale to weigh your food! KEY TIP *However you weigh your food is how you need to enter it into the
app* If you weigh your oatmeal dry, you need to make sure that you track it in the app as dry. If you weigh your chicken
cooked, you need to track your chicken cooked. This goes for rice, potatoes, veggies, all protein, etc! All foods apply! :)
Set Reminders for your meals: It is very important to spread out your meals opposed to trying to consume all your
daily calories at once! Now a lot of fitness professionals will tell you it's all about calories in vs. calories out and we
believe that is true. That being said, it is also true that the body has different hormonal responses before and after
exercise. That doesn't mean you have to eat your meals everyday down to the minute but it's a good practice to eat at
certain times of the day in order to space out your meals, ensure healthy digestion and to make sure calories are met! If
you have trouble consuming all your meals the easiest way to do this is to set alarms in your phone when you want to
eat your meals and snacks throughout the day. Otherwise, listen to what your body is telling you and eat when you are
simply hungry. It's easy for the day to get past you, but to keep your digestion in a healthy place and and ensure comfort,
it's optimal to eat a few times a day, whether it is 3 or 6 times is soley up to you!
Choose your gym time: Pick a time to go to the gym and stick to it! Humans are creatures of habit and the body
adapts to your regular routine so once you find the best time to workout stick to that time everyday. The best results
come when you stick to a specific time to workout and it keeps your day structured! You will notice higher energy levels,
better cognitive function and overall better performance in your workouts when your frequency is on point! If you are
unable to train around the same time daily, then planning your day out the night prior will guarantee you find time to get
your training session in.
End the day off on a positive note: It is very important that you end your day the same as you began your day
(POSITIVE) :) If you are dealing with stress or you're in a negative mind-set do not go to sleep with that mind-set!
Reflect on the day and celebrate the positive outcomes that happened (no matter how big or small) and acknowledge
the things you would like to handle differently, but do not dwell on those. Use this reflection as a teaching moment every
night so the next day can be even better than the last. This process allows you to grow as a person, increases your
intuitiveness with yourself and your reality! It is very important that we as human beings continue to grow in all aspects of
life not just fitness! That being said, a positive mind-set directly affects your fitness and gives you the motivation to reach
your goals. Focus on the GOOD you have in your life and that's what you will continue to attract!!
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Something to keep in mind...
If your focus is building muscle during 12 Week Strong Lean Build , a calorie surplus is the
most optimal environment for you to be achieving that goal, combined with following the
program. If you are ready to get straight into a surplus and make the most out of the next
12 weeks, we can immediately enter a small surplus and build from there. (explained
below)
For those of you who have been dieting for a long period of time and are worried about fat
gain, we can choose a more conservative calorie approach by spending the initnal few
weeks at maintenence calories. From there you will slowly build your calories intake up as
you go. Also known as reverse dieting. (we will get into this process in just a bit) !!
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Importance
Macros
importance ofofmacros
Macronutrients are the nutrients that make up most foods. These include protein, carbohydrates, and
fats. While energy balance is the key indicator of weight gain or loss, how you decide to distribute these
3 macronutrient groups can effect how much weight is lost or gained between body fat and lean body
mass. These Nutrients are the main energy source and contain components of food that your body
needs in large amounts to maintain it's systems and structures. Each of these macronutrients has a
calorie/energy value that we all refer to as calories.
Calorie value
1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat = 9 calories
1g of alcohol = 7 calories
Each of these macronutrients play a very specific role in our bodies functions. When macros are
balanced correctly with each individual's health and fitness goals, success is almost guaranteed! It's
very important (especially as a novice individual to health and fitness) to understand how much fuel
your body needs in order to run efficiently. Getting a base line and general idea of correct portion sizes,
meal timing, meal distribution, etc is a key element of nutrition. As we do recommend tracking your
macros for the duration of this program, once you are complete we hope that you can apply these
methods and have a better understanding of nutrition and how you can use these tools daily. With that
being said, let me explain the importance of each MACRONUTRIENT and their benefits!
PROTEIN
Protein is the most valued macro nutrient when you are looking at it's association with building/
maintaining muscle, recovery, and fat loss. This is due to it's stimulating effect on muscle protein
synthesis, as well as it's thermogenic effect on the body. Meaning it will keep you fuller for a longer
duration of time when you are comparing protein to carbs and fats. Whether you are looking to lose
body fat, maintain your physique, or increase muscle mass, size, and strength, your protein should be
taking up 20-30% of your calorie intake. A lot of people in the fitness space may tell you, "EAT MORE
PROTEIN"..and although consuming enough protein plays a huge role to anyone's health and physique
goal, TOO MUCH protein can be unnecessary. This is because your body has a ceiling for how much
protein it can absorb at a given time. This range will vary between individuals based on gender, height,
weight, goals, exercise history, etc.
Protein's structure is made up of building blocks called Amino Acids. Amino Acids serve thousands of
functions in the human body, representing the primary structures of tissues and organs (non-bone
structure).
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These functions include:
- Supporting growth and maintaining muscle mass
- Repairing exercise-associated muscle damage (RECOVERY)
- The binding of enzymes, hormones, and other peptides
- Building Antibodies! Keeping your immune system healthy!
- Maintaining fluid and electrolyte balance
- PROVIDING ENERGY
EXAMPLES OF PROTEIN:
Chicken Breast
Tofu
Fish
Chickpeas
Tuna
Seitan
Lean Beef
Ground Turkey
Protein Powder
Eggs
Egg Whites
Deli Turkey
CARBOHYDRATES
Carbohydrates get a bad rep because of the negative stigma that society attaches to eating carbs.
Although carbohydrates are not what you would call an essential macronutrient, meaning you do not
need them to survive, it's often overlooked that they do play a large role when we look at energy and
performance. Carbohydrates are your bodies main fuel source that give you stamina to get you through
your training sessions. Carbohydrates also break down into glycogen, which help your muscles stay and
look fuller overtime.
Not to mention, they are also very tasty! This is why it's important that we find the proper percentage of
your carbohydrate breakdown based on your personal stats and goals. Carbohydrates in moderation
will have extremely positive benefits when you are looking to improve your body composition, increase
strength, maintain lean body mass, as well as improve energy and recovery. In order to PERFORM at
an optimal level, the science shows that carbohydrates should make up anywhere from 45-50% of your
calories. BUT I do want you to keep in mind that this is not a one size fits all approach. We are aware
that some of you will prefer a higher fat diet. The great thing about this is that you can alter the
percentages of your carbohydrates and fats and distribute them accordingly, based on your nutritional
needs. Most importantly, you will prioritize hitting your protein target // overall calorie goal each day. This
will make certain you are moving in the right direction.
* KEY NOTE * We want you to pay attention to how these foods make YOU feel. Everybody is different
and there is no ONE FITS ALL even when it comes to nutrition.
COMPLEX CARBS are the most nutrient based carbohydrates. These are the carbs that digest slower,
and keep you feeling full for longer periods of time due to the high fiber content. These carbs are a great
fuel source and will aid in energy when consumed a couple hours before training!
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Examples of complex carbs:
Oatmeal
Sweet Potatoes
Whole Grain Bread
Whole Wheat Pasta
Brown Rice
Quinoa
SIMPLE CARBS are included in a wide range of fruits, milk, syrups, candy, soft drinks etc. Too many
REFINED/PROCESSED sources of simple carbs may leave you feeling sluggish and or leave you
wanting more and more! We do recommend a well balanced diet, and we take pride in incorporating
yummy sweets and treats, but be aware of how these foods make you feel. Simple carbs are digested a
bit quicker than complex carbs and will also be a great fuel source when consumed about 30 minutes
before training!
Examples of simple carbs:
Fruit
Rice Cakes
Fruit Juice Concentrate
Soda
Sugary Cereal
Baked Treats
Packaged Sweets
Gummy Worms
FIBER
Fiber is a type of carbohydrate but the body does not digest it as a typical carb. There are some tricky
factors to wrap your mind around, when it comes to fiber and we don't want you to stress about this
too much! Much like protein, fiber also creates a high satiety effect, which will give you that full
feeling! Great for individuals who are in a deficit of calories or those with a higher appetite! Fiber
promotes gut regularity which increases the movement of material through your digestive system. This
system increases stool bulk, benefitting those who struggle with constipation or irregular stools. You
should be aiming for about 25-35g of fiber daily.
FOODS With a HIGHER FIBER Content:
Pears
Oatmeal
Sweet potato
Strawberries
Apples
Kale
Avocado
Quinoa
Raspberries
Chia Seeds
Beets
Lentils
Broccoli
Kidney Beans Pears
Brussel Sprouts
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FATS
Fats are the other primary energy source for the body. Just like carbohydrates, fats also get a bad rep
because of the misconception that fat leads to obesity, commonly overlooked as a dietary need. I can
see why people become skeptical about this macronutrient, being it's calorie value is 9 calories per
gram, over double the calories of protein and carbs. Keeping your fats at an optimal level is necessary
for regulatory hormone function in the body. There are studies to show that when you decrease your
overall fat intake to less than 20% of your daily caloric intake, your bodie's production of estrogen,
progesterone AND testosterone are all at risk. This is vital information being that testosterone is one of
the leading hormones in terms of maintaining/building muscle mass, and strength. Incorporating a
variety of unsaturated fats (healthy fats) (the amount will vary based of your fat macronutrient goal) and
distributing them throughout your meals will positivly impact your overall health. Saturated fats have
been shown to reduce inflammation, increase heart health, lower blood pressure, improve the
plumpness and completion of skin, etc. Your fats should make up anywhere from 25-35% of your daily
caloric intake.
Primary functions of healthy fats in the body:
- Providing energy to the body
- Transporting molecules in the blood
- Storing nutrients, including vitamins
- Forming Hormones
- Protecting Organs
- Body temperature regulation
EXAMPLES OF HEALTHY FATS:
Eggs
Nuts
Flax Seeds
Nut Butters
Olives
Olive Oil or Coconut Oil
Avocado
Fatty Fish
Chia Seeds
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ALCOHOL
When we reach the topic of alcohol, the common questions are:
“How do we track it?”
“Am I allowed to drink alcohol while trying to reach my health and fitness goals?”
“What drinks should I stick to and what drinks should I avoid?”
How to track alcohol
Alcohol has 7 calories per gram, which is on the higher end of the scale when comparing them to
protein, carbs, and fats. We have three options, we can track your alcohol intake as a carb, as a fat, or
you can divide them between the two (you never want to track your alcohol as protein).
Tracking alcohol as a carb: Take the number of calories in your beer, wine, shot, etc. This does not
include the mix, juice, soda, etc. Divide the number of calories by 4. Take the total and enter it into my
fitness pal by searching “carbs” and entering the given amount.
Tracking alcohol as a fat: Take the number of calories in your beer, wine, shot, etc. This does not
include the mix, juice, soda, etc. Divide the number of calories by 9. Take the total and enter it into my
fitness pal by searching “fats” and entering the given amount.
You can also split the total of calories between carbs and fat if you would like.
Example: If your drink has 200 calories you can track it like so:
Carbs/200 Kcal = 50 grams of carbs Fats/200 Kcal = 22.2 grams of fat
If you divide between both carbs and fats:
100/4 = 25 grams of carbs
100/9 = 11.1 grams of fat
If you are drinking mixed drinks such as alcohol/juice or alcohol/soda, you need to estimate how much
mix, juice or soda is being poured into each beverage. These calories can add up quick. In this situation
it’s safer to overshoot your calories for these drinks opposed to underestimating the total intake.
Incorporating alcohol while still reaching your fitness goals
Like we’ve said before, everything in moderation is ideal! Having 1-3 drinks occasionally is not going to
hinder your progress abrasively. Keep in mind that alcohol will interfere with your focus, performance,
recovery, as well as taking a negative toll on muscle protein synthesis/ the ability to build and repair
muscle (if consumed heavily). Although alcohol absorbs extremely fast, it metabolizes extremely slow,
which will impair your training for the next few days/possibly more.
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When you’ve had a night out on the town, and choose to socially drink, make it a point to drink
some water after every alcoholic beverage. Once you return home for the night, drink plenty of
fluids (water, electrolytes, etc.) so you wake up the next morning feeling OKAY and not like death.
It wouldn’t be a bad idea to take a few Ibuprofen before your head hits the pillow...
The next morning it is your job to hop right back on track!
What drinks have a lower / higher calorie intake
Sticking to the drinks with minimal ingredients and minimal sugar is a great idea when you keep
your fitness goals in mind. Incorporating juices, mixes, or creams to any of your drinks, will result
in more empty calories with no nutrient value.
Tasty drinks that are low calorie:
o Tequila/Soda water with a lime
o Vodka/Soda water with a lime
o Whiskey and Diet
o Red and White wines are fine but keep in mind the sugar
content is high
Drinks that contain higher calories:
o Long Island Iced Teas
o Margaritas
o Pina Colada
o Mai Tai
o Mudslide
o Moscow mule
etc!
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Determining
Your
Macros
Determining Your Macros
STEP 1: Calculate your Basal Metabolic Rate (B.M.R).
B.M.R. is the number of calories your body burns naturally to stay alive and in order to keep your body running efficiently.
This level will vary among individuals depending on gender, age, activity level, body type and other factors. *Inches in the
B.M.R. Calculation refers to your height. You can use google to find this number. Ex. What is 5.5 feet in inches?”
Female
655 + (4.35 x _____ (lbs) + (4.7 x _____ (inches) – (4.7 x _____ (age) = _____ (B.M.R)
Male
66 + (6.23 x _____ (lbs) + (12.7 x _____ (inches) – (6.8 x _____ (age) = _____(B.M.R)
STEP 2: Calculate your Total Daily Energy Expenditure (T.D.E.E.)
You’re going to take your B.M.R and times it with the number associated with your activity level (light, moderate, or heavy).
Light Activity (1-3 Days/week: ________ (B.M.R.) x 1.375 = _____ (T.D.E.E.)
Moderate Activity (3-5 days/week): ______ (B.M.R) x 1.55 = _____ (T.D.E.E.)
Heavy Activity (6-7 days/week): ______ (B.M.R.) x 1.725 = _____ (T.D.E.E.)
T.D.E.E = Maintenance calories
If your goal is to build muscle you want to be at maintenance calories or a calorie surplus.
Next and final step is to calculate your Calories using your T.D.E.E. and desired calorie goal
(conservative or moderate)
Maintenance Calories: Use (T.D.E.E) From above!
Conservative Surplus: .10 x _____ (T.D.E.E.) = _____ (Calorie Surplus)
Moderate Surplus: .15 x _____ (T.D.E.E.) = _____ (Calorie Surplus)
T.D.E.E. + Caloric Surplus = Calorie Intake
*If you wish to stay at a calorie maintenance use your T.D.E.E as your calorie intake*
Now that we have your calories set, we will be setting your personalized daily macros.
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Setting
Macros
SettingYour
Your Macros
The general recommendation of how much protein is optimal in order to maintain or increase muscle
mass ranges between .8-1.2 grams of protein per pound of body weight.
For example: for a 140 lb. individual his/ her recommended daily protein goal would be somewhere
between 112 and 168g. (We like sticking to 1g of protein per lb. of body weight)
EX: 140lb x 1g protein = 140g of protein
Once you have set your protein targets, it is time to determine how many grams of fat and
carbohydrates you will consume.
(Subtract the calories of protein from your maintenance calories)
EX: daily caloric intake 2,200.
(protein contains (4) calories per gram)
140g of protein = 140 x (4) = 560 calories from protein
2,200 - 560 = 1,640 calories remaining to split between fats and carbohydrates.
We have learned through experience and research that a breakdown of 45% fat and 55%
carbohydrates is a sweet spot for your remaining calories. BUT you can play around with these
percentages and find what works best for you!
If you prefer eating fatty foods such as eggs, red meats, nuts, nut butters, fatty fish, avocado etc,
then you would want to set your fat intake on the higher end. If you prefer a heavier carbohydrate
diet, such as pastas, breads, potatoes, sweets, etc..then you would choose a higher carbohydrate
percentage and set your fats on the lower end of the calorie percentage breakdown.
EX: 1,640 remaining for carbohydrates and fats.
(fats contain (9) calories per gram) Lets set your fats at (45%) of your remaining calories
EX: 1,640 x .45 (45%) = 738 calories towards fats 738 / (9) = 82 grams of fats
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After setting your calorie goal, protein and fat intake, lastly you want to calculate how many grams of
carbohydrates you will consume daily.
For this example, we are using 45% fat and (55%) carbohydrates for the remaining calories.
(carbs contain (4) calories per gram) Lets set your carbs at (55%) of your remaining calories
EX: 1,640 x (.55) = 902 calories for carbs
902 / (4) = 225 g of carbs
EX: Your daily macros would be:
140g protein
225g carbohydrates
82g fat
(SHOWN ABOVE IS AN EXAMPLE OF HOW YOU WOULD DETERMINE YOUR OWN MACROS)
My Fitness Pal
After determining your macros, it will be time to put them to use! Download the app “My Fitness Pal” (or another app
tracker of choice) and set up an account. Follow the steps by putting in your personal information and goals. It will then
spit out macros that it would like you to reach. DISREGARD THESE MACROS AND CONTINUE FOLLOWING THESE
STEPS
1. Click the home button in the bottom left hand corner
2. Click the more ... button in the bottom right hand corner
3. Click goals
4. Click calorie and macronutrient goals
5. Click calories, and input your personalized calories that you determined
above
6. Click carbohydrates
7. Click gram, and input your carbohydrate goal that you determined above
8. Followed by inputting your protein goal that you determined above
9. Followed by inputting your fats goal that you determined above
Calories per meal
So how do we find out how many calories we should eat each meal? Simple, just divide the total number of calories with
the amount of meals you get in a day. Whether it be 5-6 smaller meals, or 2-3 bigger meals with some snacks in between,
it is completely up to you how you will reach your macros each day. And no they don’t need to be divided exactly, this is
just to give you an idea of how much to be eating so that you don’t end up having to eat half your macros right before bed,
or end up finishing your macros earlier on and are left hungry! We go over this a bit throughout this program (as well as in
the F.A.Q. portion
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Reverse
Dieting
Reverse Dieting
What exactly is reverse dieting?
Metabolic adaption from dieting?
How to reverse diet?
Trying to maintain a low-calorie diet as a long-term diet strategy can be really
challenging.
The primary use of a reverse diet is to limit weight regain
while recovering from a long diet phase or being stuck at low calories for a long period of time. This
will also apply to those who have struggled with "crash dieting/yoyo dieting". The goal here is to
increase your calories to an amount that is sustainable for you and your lifestyle, enhancing your
overall quality of life, all while keeping unnecessary fat regain to a minimum.
This involves a process of slow and controlled calorie increases over the course of months in order
to minimize fat regain, while giving your metabolism time to recover from restricted eating. Doing
so, you will also aim to increase your calorie expenditure and metabolic rate. This will take place
through resistance training, focusing on getting stronger, and consistent exercise.
Undergoing a proper reverse diet is extremely important for those at the end of a diet phase and
those who have achieved their weight loss goal and want to maintain a leaner physique. A
common mistake we see, is individuals decide to return to their ‘pre’ dieting calorie intake / eating
behaviors immediately after a cutting phase. This pattern typically leads to unecessary and
unsolicited weight regain.
Even experienced trainees and people who are very mindful of tracking their calories are not aware
that their metabolic set point will have significantly decreased over the course of a fat loss phase.
While you are in a calorie deficit for a long duration of time you will experience metabolic adaption.
Meaning your metabolism ADAPTS to your current intake, (in this instance) slowing things down,
becoming more efficient in order to reserve energy. This is a natural effect that occurs as a survival
mechanism. A result of this, is your maintenance calorie level will be FAR lower than what it was
prior to entering your calorie deficit / prior to metabolic damage.
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When figuring out an estimated time frame of a reverse diet, understanding that it will range
depending on each individual needs to be taken into consideration. There is not a specific one size
fits all recovery duration that will take place. Those who have experienced crash dieting/yoyo dieting
for years and years will have greater metabolic damage than an individual who has undergone a 6
month cutting phase. Being mindful and honest with yourself about how long you have been
unvoluntary creating metabolic damage will indicate how long a proper reverse diet is going to take.
Undoing the damage that has effected your metabolism CAN take years, but you will absolutely
experience positive changes a lot sooner than that!
The goal, like we have mentioned, is to train your metabolism to utilize more food while not gaining
excessive amounts of body fat. When increasing your intake while following a program structured
towards muscle development and strength gains you will see a significant amount of progress both
physically, metabolically, and mentally. When you combine weight lifting with a higher calorie
consumption (to an extent/gradually) you will experience an increase in lean mass, strength
gains...an overall body recomposition. As we know, muscle tissue is very expensive for our bodies
to reserve, let alone build (meaning muscle burns a lot of calories at a resting rate). While
increasing this tissue over the course of the next 12 weeks, you will experience the results you've
been striving to achieve! The amount of energy you will personally feel to go about your day to day
life, while transforming your metabolism and physique will not go unnoticed as the weeks pass by.
All of these factors come into play when we start analyzing your:
B.M.R: Basal Metabolic Rate - How many calories your body burns in order to keep your body
running efficiently. Breathing, beating of your heart, organ function, etc.
T.D.E.E: Total Daily Energy Expenditure - An estimated amount of calories burned throughout the
day when exercise is included.
NEAT: Non Exercise Activity Thermogenesis - The energy expended from nonintentional exercise.
Fidgeting, walking, typing, yard work, etc.
All of these elements will have an increase in energy = more calories being burned without intention.
These may seem like small indicators of progress but when you accumulate these factors and take
a look at the bigger picture, these are all signs of your metabolism moving in the right direction.
Towards metabolic repair.
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Being Mindful..
It's very easy to compare your progress to someone else's and it's important to understand that some
people may be able to add a significant amount of calories & not gain any body fat whatsoever. While
some individuals may need/want to be more conservative with the initial increase of calories to get
familiar with the reverse diet process/limit excess weight gain.
If you're okay with *possibly* gaining weight a little bit quicker and want to experience the positive
effects of a reverse diet sooner than later, then you will take a more aggressive calorie increase
approach. Increasing your calories by a higher percentage (which we will discuss below) each time an
increase of calories takes place.
Reverse dieting:
So Why Would Someone Want To Do This?
Most people would love to be able to enjoy the
flexibility of eating more food without gaining weight, especially those who have lost
weight from dieting!
To put it simply, we believe (and have experienced with us and our program girls) that reverse dieting
will help many people maintain their weight lost while in a diet phase. This process will allow you to
consume an increasingly greater amount of food overtime, all while keeping that unwanted weight
regain to a minimum, if any at all.
Keep In Mind...
When going through a proper reverse diet, you will notice some water retention initially
while your body adapts to the slight increase of calories. This is also a great time to
focus on gaining strength, along with building muscle mass.
This my friends, is a recipe for success that has personally affected our lives and overall wellbeing
SIGNIFICANTLY!!!
We can't wait for you guys to experience the positive benefits of this process throughout the
next few months!
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How to reverse diet:
1. Calculate your current calories and establish a starting calorie/macro target. (page 18)
If you are unfamiliar with tracking your macros and you are unsure of your current calorie consumption
please track your intake for 7 days. From there you will get a general idea/baseline of how many
calories you are currently consuming. You will then take that general calorie range from those seven
days and follow the macro breakdown portion of this program to distinguish your starting macro
breakdown.
2. Decide if you want to take a more aggressive or conservative reverse diet approach.
An aggressive reverse diet may *but not always* result in quicker weight gain as well as a quicker
increase in strength and lean mass.
OR
If you would like to take this process a bit more conservatively (limiting weight gain).
We recommend anywhere between a 5-10% increase in overall calories every 2-3 weeks.
If you'd like to be more conservative:
Select a lower calorie percentage and increase your calories closer to the 3 week mark.
If you are noticing positive changes as you experience metabolic repair:
#1 - You can select a higher percentage calorie increase and stick to an increase every 2-3 weeks.
#2 - You can stick to your current calorie percentage increase and increase closer to the 2 week
mark.
How to determine your calorie increase
3. When you increase your calories, you will be keeping your protein the SAME, and splitting
the calorie increase between your fats and carbs.
4. Once your weight has plateaued, Increase your overall intake by another 5-10% and so on.
(typically every 2-3 weeks)
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5. Weigh yourself multiple times per week to control weight gain (optional)
Be aware that if you are consuming more calories (which you will be doing), initially you will be
holding onto some water weight, therefor the scale will go up. This is totally normal as your body will
take a few days to level out from the slight increase in calories. Remember the scale is not a direct
indicator of progress, and can be a mind F%#K depending on the individual. To track our progress
we recommend progress pictures, paying attention to your strength gains, how your clothes are
fitting, and how your energy levels feel.
6. Slowly reduce the time you spend doing cardio.
This is for the person who spends a good chunk of their training on a piece of cardio equipment! If
this is *NOT* you, ignore this step! You will want to eliminate 1/2 a cardio session a week. Doing so
will allow your body to adjust to the decrease in energy expenditure compared to eliminating chunks of
cardio all at one time. Keeping weight gain to a minimum. A very important variable throughout this
process is prioritizing heavier weightlifting, as the foundation of your training sessions, applying
progressive overload to ensure that your training is inline with your goals.
7. When You Reach Your Desired Caloric Intake, Stop and Choose Your Next
Action
Our “Bulking With KKFIT” program is a great next step, while your goal may be
shifted more towards strength and muscle gain at this time.
References
1. Rosenbaum, M., & Leibel, R. L. (2010). Adaptive thermogenesis in humans. International Journal of 27 Obesity, 34, S47-S55. 2.
Levine, J. A. (2002). Non exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 16(4),
679-702. 3. Deriaz, O., Tremblay, A., & Bouchard, C. (1993). Non linear weight gain with long term overfeeding in man.Obesity
Research, 1(3), 179-185. 4. Fyfe, J. J., Bishop, D. J., & Stepto, N. K (2014). Interference between concurrent resistance and endurance
exercise: Molecular bases and the role of individual training variables. Sports Medicine, 44(6), 743-762.KEY TERMS
24
Food Food
Choice
Examples
Choice Examples
- Steak - Beef - Chicken
- Lamb - White Fish - Tuna - Egg Whites
- Turkey - Deli Meat - Dairy - Bacon
- Eggs - Salmon
- Protein Powder - Casein Protein - Whey
Protein
- Nuts - Avocado - Olive Oil - Coconut Oil
- Flax Seeds - Nut Butters - Butter - Ghee
- Nut Spread - macadamia oil
- Oatmeal - Rice - Potatoes - Bread - Fruits
- Pasta - Cereals - Juices
- Quinoa - Beans - Sweet Potatoes - Buckwheat -Vegetables
- Protein has 4 calories per gram
- Fat has 9 calories per gram
- Carbs have 4 calories per gram
- Alcohol has 7 calories per gram
25
Supplementation
Supplementation
Creatine:
Creatine is one of the most well known supplements in the world of hypertrophy. There is very strong
scientific research in support of creatine having positive adaptations with strength and hypertrophy.
Simply put, creatine leads to an increased ability for our muscles to produce energy, along with many
more health benefits!
BENEFITS
- improvements in strength
- improvements in strength endurance
- Improvements in athletic performance
- Can improve brain function
- May reduce fatigue and tiredness
For all of us women, creatine is one of the safest supplements available and has been studied
scientifically for over two centuries.
Whether your goals are cutting, bulking or maintaining, supplementing with creatine can positively
benefit you due to strong research showing improved muscle mass and strength in females! Both
young and old.
HOW MUCH DO WE RECOMMEND?
It's important to note here that creatine supplementation can and should be taken daily, not just on
training days. This is also a supplement you can take long term with no adverse effects. 5g of creatine
monohydrate taken around the same time daily is a general sweet spot. We personally take creatine
before our training.
Caffeine:
Now I think the majority of you will know, and love caffeine. Whether it's our coffee in the morning, an
energy drink on the way to work or pre workout before the gym, caffeine is a fan favorite. Just like
creatine, caffeine is one of the most heavily studied natural supplements, ever! Caffeine, just like
creatine has been proven to have significant benefits when it comes to performance in the gym due to
its increase in energy.
26
Dosage:
First things first, be sure to always read the label when consuming caffeine to fully understand how
much you are consuming. Many pre workouts and energy drinks will range from 150-300mg of
caffeine per serving, and everybodys optimal intake will vary some.
Research shows that optimal intake ranges from 1-3 mg per pound of bodyweight to enhance
performance as a pre workout, which should be taken ideally 30-60 minutes before training.
The half life of caffeine is 6-8 hours, so keep in mind if you are taking pre workout later in the day
there is a higher chance it will affect your sleep. Try and avoid high doses of caffeine from mid
afternoon onwards.
You don't need to stress too heavily on the brand, choose a pre workout that doesn't have a bunch of
fillers, and a bunch of other crap.. Coffee is a great alternative!
We personally have been using the brand PEScience for over 4 years now as we value and trust their
products! Prolific, High Volume and TruCreatine before our workouts is our fav pre workout
concoction. We have an in depth YouTube video going over the added benefits, when and why we
take these supplements, and so on. If you have any further questions be sure to check that out :)
CODE: "KKFIT" will save you some money at checkout if you choose to use PEScience!
(pescience.com) (:
Also available at GNC and some Nutrishops/ vitamin stores!
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Workout Split
Workout Split
Lower - Push
Upper - Push
Lower - Pull
Upper - Pull
Full - Lower
1 - 2 Days of Active Recovery
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Importance of R.P.E./Intensity
Importance of R.P.E./Intensity
R.P.E. stands for rate of perceived exertion which means how hard you feel like your body is
working.
To determine where your R.P.E. is we can use a few different scales.
The easiest and most effect scale is 1-10. 1 being very light activity, hardly any exertion, and
10 being max effort activity, feels almost impossible to keep going, completely out of breath,
and cannot physically perform 1 more rep!
In order to promote muscle hypertrophy (Muscle gain) we want to be around the number 8 on
the R.P.E. Scale, which means "Challenging". A good indicator of PRPE 8 would be leaving 12 reps in the tank unless stated otherwise.
Throughout this program you will see the word "Challenging" in the R.P.E. section. This means
your intensity needs to be an 8 on the R.P.E. scale challenging you to finish your entire set.
There will be some instances where the R.P.E. will be "Moderate" or "Light" during the deload
weeks, warm up sets and max out weeks. Make sure you are paying attention to your R.P.E.
In most cases DO NOT go easy, but make sure you are performing each exercise with
appropriate form!
When you are challenging yourself set after set this will promote muscle hypertrophy = GAINS!
RPE Scale Rating of Perceived Exertion
10
Could not do more repetition or weight
9.5
Could not do more repetition, could do slightly more weight
9
8.5
8
7.5
7
Could do 1 more repetition
Could do 1 more repetition, possible 2 more repetitions
Could do 2 more repetition
Could do 2 more, possibly 3 more repetitions
Could do 3 more repetitions
5-6
Could do 3 to 6 more repetitions
1-4
Very light effort
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Warmup
Warmup
Step 1: steady State
Perform 3-5 minutes of steady state cardio before every training session. Choose between the bike,
stair master, treadmill, etc! This will get your body prepared for your dynamic warmup/training
session.
Step 2: dynamic
Your dynamic warmup should not be neglected! You will be moving in and out of planes of motion prior
to every training session, performing 1 set of each exercise listed. Attached to each movement is a
demonstrational video to help guide you along, if needed! These movement are mandatory as they
allow better blood flow and oxygen to warm the muscle tissue. Helping you prep and strengthen your
core, specific joints and muscles before heading into your lifting session.
DYNAMIC WARMUP
EXERCISES
Sets x Reps
Cat Cow
Bird Dog
1 x 10
1 x 10 each side
Thread The Needle
1 x 5 each Hand
Clock wise & Counter Clockwise 360 Fire Hydrant 1 x 5 counter clockwise & 5 Clockwise each side
Straight Leg Hip Opener
1 x 10 each side
Prone to One Knee Hip Flexor Stretch
Sumo Squat to Stand
1 x 10 each side
Inch Worm to ALternating Toe Touch
1 x 10 each side
1x5
elevated toe walk
1 x 20 (10 down & 10 back)
toe walk-heel
1 x 20 (10 down & 10 back)
Single Leg RDL FLoor Swipes
1 x 20 (10 down & 10 back)
Single Leg RDL Toe Touches
1 x 20 (10 down & 10 back)
High Kick with Back Swing
1 x 20 (10 down & 10 back)
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Phase 3: Priming
This is the most important part of your warm-up. This is what dials in those motor neurons and gets that blood
flowing, opening up those capillaries, all while getting more oxygen to the blood. Allowing you to achieve better
contractions and mind muscle connection throughout your movements!
For example, if you are priming your body to undergo a lower body session your main focus areas to activate
would be your glutes, hamstring, hip flexors, and quadriceps. The exercises you would use to prime those areas
would consist of a variety of banded bridges, single leg bridges, walking lunges, banded clams, etc. You are
aiming for maximum blood flow to the targeted muscles that will be worked.
For upper body day, your primary focus would be to prime your back, chest, shoulders, biceps, and triceps. You
would focus on banded pull aparts (in front of you), overhead banded pull aparts, elevated push ups, TRX pulls,
etc.
Although we have implemented a very well rounded priming routine for each body part being trained, if you
would like throw in a few extra movements to really get you fired and primed...go for it!!
PRIMING: LOWER BODY SPECIFIC
Exercise
Sets x Reps
Banded Kick Backs
2 x 10 each Leg
Banded Glute Bridge
2 x 20
Banded Lateral Leg Raise
2 x 10 each Leg
Banded Clams
1 x 20
Butterfly Bridge
1 x 10
Walking Lunge
1 x 20
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PRIMING: UPPER BODY SPECIFIC
Exercise
Sets x Reps
Banded Pull Aparts
1 x 10
Banded Overhead Pull Aparts
1 x 10
Supinated Cross Body Banded Pull Aparts
1 x 10
Banded 90 Degree Shoulder External Rotation
Banded Up & Overs
1 x 10
1 x 10
Mini Banded Iso-Metric Standing Chest Press
1 x 10
Mini Banded Iso-Metric Over Head Press
Banded Single arm 90 degree internal Rotation
1 x 10
1 x 10 each side
Banded Single arm 90 degree External Rotation
1 x 10 each side
Warming up prior to every training session can easily be neglected, but when you
prioritize this phase of your training, you WILL avoid injury down the line. Our goal is to
keep our bodies healthy and functioning properly! A proper warmup will help you do so!
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Recovery
Days
Recovery days
Hard training programs will very often be associated with feeling fatigued (at times). Usually the more
advanced you become, the more volume you will do, which can lead to greater strength and hypertrophy
adaptations but can also heighten the potential for fatigue.
On your recovery days you will be doing a combination of light cardio, foam rolling, and stretching/ mobility.
Practicing these habits prepares your body for the stress of training, and is a vital contributor to reducing the
risk of injuries as well as improving technique and range of movement.
Incorporating recovery days into your program is the best thing you could do to ensure you are continuously
progressing. During this time, the body adapts to the stress of exercise and this is where the real training
effects start to develop and recovery takes place. Taking this time to recover will replenish your energy
stores and repair your damaged muscle tissue. Continuous training without optimal recovery can weaken
even the strongest of athletes.
Over training occurs when an individual/ athlete neglects their recovery time. The body has a limit to how
much stress it can handle before breaking down and welcoming injury. Keep in mind becoming significantly
over stressed/over worked is a difficult condition to overcome, and can create lasting negative health
benefits. This can be avoided when you understand the importance of giving your body the rest it needs.
A lot of novice lifters don't quite understand the importance of recovery days. They may think that training
until failure each sessions 6-7 days a week is how you will get the most bang for your buck. This is the
furthest from the truth when you are looking to sustain long term health and physique goals. While you may
see positive progress for a few weeks, you will hit a wall, affecting your long term progress/muscle gain.
The number one most important aspect of progressing, oppose to training, is sleep. If you're the nocturnal
type that gets an occasional 6-8 hours of sleep, chances are you are holding yourself back from achieving
the best results possible. When it comes to increasing lean mass, loosing body fat, gaining overall strength,
increasing your metabolic rate, keeping stress to a minimum.... getting enough sleep should be near the top
of your priority list. Creating a bedtime routine, and aiming to fall asleep around the same time every night
can help you reach a deeper level of sleep = optimal recovery!
Steady State
Steady state cardio. Choose between the bike, stairs, treadmill, etc... for 15-20 minutes. Low
- moderate intensity
Stretch/mobility/roll out
10-15 minutes
Mobility examples: hip opener 90/90, walking hip openers, shoulder pass through, thoracic
spine windmills on floor, neck half circles
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Cardio
Cardio
Being that our main focus for Strong Lean Build is to build muscle and strength with the
goal of feeling FIT.. cardio is not a main focus but will be sprinkled in throughout the next 12
weeks. The only cardio that is scheduled in the program is on your active recovery days as
well as in your warmup.
If you are currently performing a good amount of cardio, we suggest eliminating about 2550% of your cardio sessions each week. We want to gradually reduce your energy exerted to
limit weight gain.
For the duration of the program we recommend aiming to hit 7-8k steps daily!
Now this does not need to be all at once! Getting your steps in can be broken down into a
couple 15 minute walks through out the day! Walking Outside is not only an easy way to get
some exercise in, it is a great tool to clear the mind, reset, listen to your favorite podcast, all
while reinforcing healthy habits! Scheduling in time for a walk is mandatory in our day to day
schedules and should be for you too!
On your recovery days you will want to keep your cardio intensity at about a 5-6 on the RPE
scale (Breathing heavily, still somewhat comfortable, but becoming noticeably more
challenging overtime.) Incline walking, stair master, or the bike are all great options to get
your heart rate up, some blood flowing and to get a good sweat on. We want to avoid any
High Intensity Training on these days, and allow your body to recover.
Although High intensity Interval Training also known as HIIT has its benefits when it comes
to saving time, and burning calories, it is highly demanding form of training and puts a great
amount of strain on the body. On our active recovery days we will be focusing on just that.
Recovering. Which is one of the key factors towards progression.
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Terminology
Terminology
RIS - Rest in Between Sets
B.B. - Barbell
D.B. - Dumbbell
S.S. w/ - Super Set with
O.H. - Over Head
B.O. - Bent Over
K.B. - Kettle Bell
S.L - Single Leg
S.B. - Stability Ball
A.M.R.A.P. - As Many Rounds and/or as Many Reps as Possible
B.W. - Body Weight
C.S.- Chest Supported
Iso-Lateral - Hold the movement isometrically one side as you do the movement on the other side
Pronated - Overhand Grip
Supinated - Underhand Grip
Monster set- Back to back movements without break (usually 4 or more movements)
Tempo- How fast or slow you preform a movement
Isometric hold - Holding a contraction with the weight and not moving
ROM -Range of Motion
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FAQs
FAQs
Q1. My goal is weight loss but I have not been able to lose a single pound in months. I'm consuming
1,400 calories and my weight seems to be at a stand still. Why is this and how should I address this
issue?
A1. When it comes to weight loss, we need to look at calories in vs calories out. If your goal is to lose
body fat and you have consistently hit your calorie targets while seeing no changes..then by definition,
you are not in a calorie deficit.
This is because: Overtime our bodies experience metabolic adaption. Meaning when you continue to
push your calories lower and lower you send a signal to your body to become more efficient. Resulting
in your metabolism slowing down in order to hang onto the energy that is being consumed. This is a
natural response the body has when you are in a calorie deficit for a long duration of time. It's a
survival mechanism that will happen regardless of the individual.
We have two options here.
Option #1
You can either lower your overall intake, pushing you into a more aggressive calorie deficit, which
should (if you have a healthy metabolism) enhance weight loss, BUT!! HOW MUCH YOU ARE
CURRENTLY CONSUMING PLAYS A HUGE ROLE WITH THIS APPROACH!
With the example we are using here, consuming 1,400 calories is absolutely on the lower end of the
calorie spectrum, therefor this is not the first option we would guide you towards. If you are consuming
a low calorie amount that you can not stay compliant with, you feel low energy, you're food focused
and you feel severely restricted...then we do not recommend pushing yourself into a deeper hole. This
will create metabolic damage, unhealthy eating habits, nor will it be sustainable for you long term.
When you compile these factors together it will become very challenging for you to reach your fitness
goals.
The great thing is this also works in reverse!
36
Option #2
Reverse Dieting
In order to get your body to respond how you want it to, your metabolism needs to be in an
optimal/healthy state. The goal here is to train your metabolism to utilize MORE food, by increasing
your overall calorie intake in small increments, (as discussed above) while keeping excess fat gain to
a MINIMUM.
While dieting for an excessive amount of time your metabolic threshold decreases significantly. Your
metabolic set point, also known as your "maintenance calories," will be far lower when comparing to
where your calorie intake was "pre cut." This signifies that if you jump back up to your "pre cut" calorie
intake, where you were able to previously maintain your weight...weight gain will most likely take
place.
This is why we recommend and go into great detail above (in the reverse diet portion of this program)
that conservative calorie increases should take place every 2-3 weeks.
You really can have the best of both worlds! YOU, yes YOU!! Can train your body to utilize more food,
while enhancing your physique and your overall quality of life!
Q2. How do I know how much to increase my calories by once I start my reverse diet?
A2. We will increase your overall caloric intake by 5-10%.
5% being extremely conservative, while 10% is still conservative but there is a bit more wiggle room. A
10% calorie increase your first and initial jump is typically a good approach. The additional energy you
will consume will be a fuel source for your training, recovery, sleep, higher energy levels and a better
quality of life.
As time goes on and you experience metabolic repair, sticking to a more conservative calorie increase
range (which we discuss in the reverse diet portion of this program) will be appropriate to keep excess
fat gain at bay.
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Q3. How do I distribute my increase in calories once I begin my reverse diet?
A3. You will keep your protein targets roughly the same. You will divide the calorie increase (using the
breakdown in the program) to distribute the additional calories between carbs and fats. This is also
personal preference as some individuals prefer a higher carb, lower fat diet and vice versa.
Q4. How will I keep excess fat gain to a minimum while consuming more food over time?
A4. A gradual increase in calories carries over to an increase in NEAT, energy, performance, strength,
recovery, equaling more calories being burned at a resting rate/ throughout the day.
The more energy you have to perform at your highest level, the more intentional you will become with
your training. You will discover yourself training with more intensity/focus, which carries over to an
increase in strength = more muscle fibers being recruited.
The more muscle fibers that are being recruited and recovering properly, the more muscle mass you
will develop.
Muscle mass is very expensive tissue for our bodies to hang onto. It requires a high amount energy
(calories) to maintain it's current size and strength. This means that the more muscle mass you have
the more calories you will burn without intention. A direct reflection of building muscle mass is fat
loss..and if that's your goal, you will be very pleased with the results that are soon to come.
KEY TIP:
Strength is the #1 indicator of your metabolism moving in the right direction.
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Q6. I really enjoy doing cardio..when and how often should I be incorporating cardio into my training?
A6. Cardio should typically be performed after your training sessions and or on your recovery days.
You want to reserve the amount of energy have for your training sessions, making sure you have
enough fuel and focus to push yourself enabling you to progress week to week.
Depending on what your current goals are will determine how much cardio is implemented into your
routine.
If your goal is fat loss
You will want to follow a progressive cardio routine, making sure that you start with a conservative
amount and work your way up. If you start out by performing a significant amount of cardio, this will
only leave you having to perform more and more to accomplish the goals you're looking for. This is
because our bodies adapt to our energy output!
If your goal is to grow / become stronger
You will want to keep cardio on the more conservative side, which is what we will be focusing on
during this 12 Week Strong Lean Build
Cardio is essential for overall cardiovascular and heart health and should be incorporated into your
weekly training. Thats why we have incorporated it into your recovery days!
Keep in mind
That in order to grow muscle mass optimally, you need to be consuming more calories than you are
burning. The more cardio you perform, the more energy you are exerting. This leads to you having to
consume a bit more food to make sure you are not in a calorie deficit.
Q7. Should I be consuming back the calories I burned during my training sessions?
A7. You will not be consuming back the calories you burned during your training session. Your energy
output has already been equated for when establishing your calorie goal.
Q8. If I cannot perform certain exercises due to convenience how should I go about exercise
selection?
A8. Now we know how busy gyms can be, and understand certain gyms have limited equipment.
That is okay! When looking to substitute certain exercises, we recommend that you swap that
exercise for another movement that targets the same muscle group while using a similar movement
pattern.
For Example:
If the exercise in the program calls for a leg press, you can perform a squat variation, hack squat,
smith machine squat, goblet squat, a lunge variation, etc.
If the program calls for a cable bicep curl but you do not have access to a cable, choose an exercise
that targets the biceps. Using the equipment you have access to. DB, BB KB, Etc.
39
Q10. If I cannot perform an exercise due to injury, what should I do?
A10. This question is quiet complex, and it is not a one size fits all. First things first you want to
ADDRESS the root cause of your injury. Do not push through the pain you are experiencing thinking
that you will "lose all your gains/progress" if you decide to rest and let your body recover.
Losing muscle mass is a lot harder than you may think. The great thing is, muscle mass can be
maintained for a duration of time by training at about 30-40% intensity!
When you are dealing with an injury, doing nothing and simply resting is not always best or
necessary either. We are not doctors nor are we physical therapists. Addressing your injury with a
professional is highly recommended so that you can take the proper steps in order to return to your
100% self.
Q11. If I am not comfortable performing squats what exercise should I choose instead?
A11. Some individuals are not comfortable with the movement, and if that is the case, I would like
you do do some research in regards to proper form, technique and ques. Jeff Nippard on YouTube
has amazing in depth demonstrational videos going over proper form on many of the compound lifts
we live by!
If you cannot perform squats at this time, gains can and will absolutely still take place! I will list some
exercises below that you can substitute to ensure you are still making progress. The #1 rule is to
apply progressive overload!
SUBSTITUTE EXERCISES FOR SQUATS:
!!Lunge variations!!
Reverse Lunge
Smith Machine Lung
DB Step Ups
Goblet Squat
BB Step Ups
DB Split Squats
Hack Squat
Leg Press
Bulgarian Split Squat
Landmine Lung Variations
Walking Lung
Front Squat
Q12. Should I perform smith machine hip thrust or BB hip thrust?
A12. We personally love the smith machine for convenience. If you prefer a BB hip thrust, go for it!
Just make sure you are following the rep range and applying progressive overload over the course of
these phases.
40
!!
Disclaimer
Disclaimer
We are not doctors or dietitians. The information we provide is an alternative or complementary to
your licensed doctor’s advice who is licensed to practice medicine by the State. State law allows any
person to provide nutritional advice or give advice concerning proper nutrition–which is the giving of
advice as to the role of food and food ingredients, including dietary supplements. State law does NOT
confer authority to practice medicine or to undertake the diagnosis, prevention, treatment, or cure of
any disease, pain, deformity, injury, or physical or mental condition and specifically does not
authorize any person other than one who is a licensed health practitioner to state that any product
might cure any disease, disorder, or condition.”
The information we provide is based on our studies and personal experiences. Any recommendations
we may make about weight training, nutrition, supplements or lifestyle, or information provided to
you in person or on this program should be discussed between you and your doctor because
working out involves risks. The information you receive in our emails, programs, services and
products do not take the place of professional medical advice.
For Educational and Informational Purposes Only. While we draw on our prior professional expertise
and background in many areas, you acknowledge that we are supporting you in our roles exclusively
as fitness coaches only. We provide information concerning, but not limited to, fitness.
We aim to accurately represent the information provided in our e-mails, programs, services, and
products. You are acknowledging that you are participating voluntarily in using any of our e-mails,
programs, services, and/or products, and you alone are solely and personally responsible for your
results. You acknowledge that you take full responsibility for your health, life and well-being, as well
as the health, lives and well-being of your family and children (born and unborn, as applicable), and
all decisions now or in the future.
Before starting any new diet and exercise program please check with your doctor and clear any
exercise and/or diet changes with them before beginning. We are NOT doctors, nutritionists or
registered dietitians. We do not claim to help cure any condition or disease. We do not provide
medical aid or nutrition advice for the purpose of health or disease nor do we claim to be doctors or
dietitians.
Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our
statements and information have not necessarily been evaluated by the Food and Drug
Administration.
We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused
or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any
material provided to you as the client.
!!
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Weekly
Accountability Planner
PLAN
MACROS
WORKOUT
Week:
WATER I NTAKE
SATURDAY
FRIDAY
THURSDAY
WEDNESDAY
TUESDAY
MONDAY
SUNDAY
To do
Tracker
S
M
T
W
T
F
S
S
M
T
W
T
F
S
S
M
T
W
T
F
S
Notes
Phase 1
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Week 1 -
Day 1
Warm Up:
Finding Your %
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
B.B. Squat
5 x 10/8/6/4/3
Controlled
3-5 Min.
75/80/
85/90/100
D.B. Step Up
3 x 10 (Each Leg)
Controlled
1-3 Min.
Moderate
D.B. Bulgarian Split Squat
3 x 10 (Each Leg)
Controlled
1-3 Min.
Moderate
Banded Clams
1 x 100
Controlled
Weight
%
PR
Moderate
Core & Cool Down
Sets x Reps
Static Stretch
10 - 15 minutes
Roll out
5 - 10 min
Day 2
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Priming
Sets x Reps
Tempo
Standing B.B. Military Press
5 x 10/8/6/4/3
Controlled
3-5 Min.
Bench Press
5 x 10/8/6/4/3
Controlled
3-5 Min.
D.B. Incline Chest Press
3 x 12
Controlled
1-2 Min.
Moderate
D.B.Incline Chest Fly
3 x 12
Controlled
1-2 Min.
Moderate
D.B. Standing Lateral Raise
3 x 12
Controlled
1-2 Min.
Moderate
D.B. Standing Front Raise
3 x 12
Controlled
1-2 Min.
Moderate
D.B. B.O. Reverse Fly
3 x 12
Controlled
1-2 Min.
Moderate
Core & Cool Down
Core circuit: K.B. Alternating Dead Bug/ S.B. Plank
Rotation / S.B. V-ups
RIS
%
Weight
75/80/
85/90/100
75/80/
85/90/100
PR
PR
Sets x Reps
3 rounds x 10 reps each exercise
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Day 3
Warm Up:
Steady State
Dynamic
Priming
Tempo
RIS
%
Weight
5 x 10/8/6/4/3
Controlled
3-5 Min.
75/80/
85/90/100
PR
3 x 15
Controlled
1-3 Min.
Moderate
GHD or Reverse Hyper
3 x 12
Controlled
2 Min.
Moderate
D.B. Butterfly Bridge
3 x 12
Controlled
2 Min.
Moderate
Lifts/Exercises
Sets x Reps
B.B. Hip Thruster
K.B. Swings
Core & Cool Down
Sets x Reps
Static Stretch
10 - 15 min
Assault Bike / Stair Master
5 - 8 min
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
45
Day 4
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. B.O. Row
5 x 10/8/6/4/3
Controlled
3-5 Min.
75/80/
85/90/100
S.A, D.B. Row
3 x 12 (Each Arm)
Controlled
1-3 Min.
Moderate
Cable Lat Pull Down
3 x 12
Controlled
1-3 Min.
Moderate
Cable Serratus Row
3 x 12
Controlled
1-3 Min.
Moderate
Cable T-Bar/ V-Bar Low Row
3 x 12
Controlled
1-3 Min.
Moderate
TRX Row
1 x 50
Controlled
Core & Cool Down
Sets x Reps
Weight
PR
Moderate
Tempo
BW
RIS
Hanging Knee Tuck
3 x 10
Controlled
1 Min
Hanging Leg Raise
3 x 10
Controlled
1 Min
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
Weight
B.B. Sumo Dead Lift
5 x 8/8/6/4/3
Controlled
3-5 Min.
75/80/
85/90/100
PR
D.B. RDL
3 x 12
Controlled
1-3 Min.
Moderate
B.B. Good Morning
3 x 12
Controlled
1-3 Min.
Moderate
Lying Hamstring Curl Machine
3 x 12
Controlled
1-3 Min.
Moderate
Core & Cool Down
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
46
Phase 2
47
Week 2 -
HYPERTROPHY
Day 1
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Squat S.S w/
4 x 12/10/8/6
Controlled
1-3 Min.
67/75/80/85
K.B. Pause Swing
4 x 12
Controlled
1-3 Min.
Challenging
B.B. Cannon Ball Squat S.S. w/
3 x 12
Controlled
1-3 Min.
Challenging
D.B. Bulgarian Split Squat
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
B.B. Step Up S.S. w/
3 x 12/10/10
(Each Leg)
Controlled
1-3 Min.
Challenging
Landmine S.L. Hack Squat
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
Leg Extention Machine
3 x 20/15/12
Controlled
1-3 Min.
Challenging
Core & Cool Down
Weight
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
48
Day 2
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
B.B. Bench Press S.S. w/
4 x 12/10/8/6
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
67/75/80/85
Tempo
D.B. Floor Fly
4 x 15
Controlled
1-3 Min.
Challenging
B.B. Military Press S.S. w/
3 x 12/10/8
Controlled
1-3 Min.
65/75/80
D.B. Lateral Raise
3 x 15
Controlled
1-3 Min.
Challenging
A1. D.B. Front Raise
3 x 12
Controlled
1-3 Min.
Challenging
A2. D.B. Upright Row
3 x 12
Controlled
1-3 Min.
Challenging
A3. D.B. B.O. Reverse Fly
3 x 12
Controlled
1-3 Min.
Challenging
Dips or Dips Assisted
3 x 12
Controlled
1-3 Min.
BW
Weight
MONSTER SET
Core & Cool Down
Cable One Knee Transverse Rotation
Cable Pallof Press
BW
Sets x Reps
3 x 10
3 x 10
49
Day 3
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
B.B. Hip Thrust SS w/
4 x 12/10/8/6
Controlled
D.B. Walking Lunge
4 x 10
Controlled
B.B. Step Up S.S. w/
3 x 12/10/8
(Each Leg)
Controlled
1-3 Min.
67/75/80
Banded Reverse Hypers / GHD
3 x 10
Controlled
1-3 Min.
Challenging
Smith Machine S.L. Hip Thruster
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
Cable Kick Back S.S. w/
3 x 12 (Each Leg)
Controlled
1-3 Min.
Challenging
Cable Lateral Leg Raise
3 x 12 (Each Leg)
Controlled
1-3 Min.
Challenging
1-3 Min.
1-3 Min.
Core & Cool Down
Weight
65/75/80/85
Challenging
Sets x Reps
Core circuit: K.B. Alternating Dead Bug / S.B. Plank
Rotation / S.B. V-ups
Recovery Day:
%
3 rounds x 10 reps of each exercise
15-25 Min. Steady State
Cardio
Mobility
50
Day 4
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
Dynamic
RIS
Tempo
Priming
Weight
%
B.B. B.O. Row S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
67/75/80/85
Assisted Pull Up
4 x 10
Controlled
1-3 Min.
BW
Landmine T-Bar Row
3 x 12/10/8
Controlled
1-3 Min.
65/75/80
K.B. SeeSaw Row S.S.w/
3 x 12
Controlled
1-3 Min.
65
K.B. Gorilla Row
3 x 12
Controlled
1-3 Min.
67
3 x 12
Controlled
1-3 Min.
67
3 x 12
Controlled
1-3 Min.
67
Cable Low Row S.S. w/ (Using VBar )
Cable Face Pull
Core & Cool Down
Core & Cool Down
Sets x Reps
Tempo
BW
RIS
Hanging Knee Tuck
3 x 10
Controlled
1 Min
Hanging Leg Raise
3 x 10
Controlled
1 Min
51
Day 5
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Sets x Reps
Tempo
B.B. Sumo Dead Lift S.S. w/
4 x 10/10/8/6
K.B. S.L. RDL
Leg Press (High Wide) S.S. w/
D.B. RDL
Lying Hamstring Curl S.S. w/
D.B. Deficit Curtsy Lunge
Abduction Machine S.S. w/
Adduction Machine
Priming
RIS
%
Controlled
1-3 Min.
67/75/80/85
4 x 12/10/8/6
(Each Leg)
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
67/75/80
3 x 10
Controlled
1-3 Min.
Challenging
3 x 12
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
3 x 15
Controlled
30 sec.
Challenging
3 x 15
Controlled
30 sec.
Challenging
3 x 8 (Each Leg)
Core & Cool Down
Sets x Reps
S.B. Plank Rotations
3 x 10
TRX Mountain Climber
3 x 20
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
Recovery Day:
15-25 Min. Steady State
Cardio
Weight
Mobility
52
Day 1
Week 3 -
Warm Up:
HYPERTROPHY
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
B.B. Squat S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
67/75/80/85
Controlled
1-3 Min.
Challenging
Controlled
1-2 Min.
Challenging
3 x 12/10/8
Controlled
1-2 Min.
Challenging
B.B. Step Up S.S. w/
3 x 12/10/8
(Each Leg)
Controlled
1-2 Min.
65/75/80
D.B. Goblet Lateral Lunge
3 x 8 (Each Leg)
Controlled
1-2 Min.
Challenging
D.B Bulgarian Split Squat
Landmine Curtsy Lunge S.S w/
Elevated D.B. Goblet Squat
Core & Cool Down
4 x 12/10/8/8
(Each Leg)
3 x 10/8/6
(Each Leg)
RIS
%
Weight
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
53
Day 2
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
B.B. Military Press S.S. w/
3 x 12/10/8
Controlled
1-3 Min.
67/75/80
D.B. Leaning Lateral Raise
3 x 12/10/8
(Each Arm)
Controlled
1-3 Min.
Challenging
B.B. Bench Press S.S. w/
3 x 12/10/8
Controlled
1-3 Min.
65/75/80
D.B. Incline Chest Fly
3 x 12
Controlled
1-3 Min.
Moderate
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Tempo
RIS
%
Weight
MONSTER SET
A1. D.B. Arnold-Press
A2. D.B. 90 Degree External Rotation
A3. D.B. Front Raise
D.B. B.O. Reverse Fly
3 x 10
Drop Set 12
3 x 10
Drop Set 12
3 x 10
Drop Set 12
3 x 10
Drop Set 12
Core & Cool Down
Cable One Knee Transverse Rotation
Cable Pallof Press
Sets x Reps
3 x 10
3 x 10
54
Day 3
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Priming
RIS
Weight
Sets x Reps
Tempo
B.B. Hip Thrust S.S. w/
3 x 12/10/8
Controlled
1-3 Min.
67/75/80
S.L. D.B. Hip Thrust
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
65/75/80
D.B. Curtsy Lunge
3 x 12/10/8
(Each Leg)
Controlled
1-3 Min.
Challenging
Smith Machine Sumo Squat S.S. w/
3 x 10
Controlled
1-3 Min.
Challenging
3 x 10
Controlled
1-3 Min.
Challenging
Leg Press / Hack Squat High Wide
S.S w/
Reverse Hyper / GHD
%
Cable Kick Back S.S. w/
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
Cable Lateral Leg Raise
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Moderate
Banded Clams
1 x 100
Core & Cool Down
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
55
Day 4
Warm Up:
Steady State
Dynamic
Lifts/Exercises
Sets x Reps
Tempo
B.B. B.O. Row (Pronated) S.S. w/
4 x 12/10/8/6
Controlled
Inverted Row (Straight Bar)
"Keep Hips In Bridge Postion"
Priming
RIS
%
Weight
1-3 Min.
60/65/75
/80/85
4 x 12/10/8/6
Controlled
1-3 Min.
BW
B.B Rack Pull S.S. w/
4x6
Controlled
1-3 Min.
85
D.B. S.A. B.O. Row
4 x 6 (Each Arm)
Controlled
1-3 Min.
Challenging
Iso-Lateral S.A. Lat Row Machine
3 x 10/8/6/6
(Each Arm)
Controlled
1-3 Min.
Challenging
Iso-lateral Lat Pull Down Machine
3 x 10/8/6
Controlled
1-3 Min.
Challenging
Cable Lat Pull Down (V-Bar)
3 x 10
Drop Set 12
Controlled
1-3 Min.
Challenging
Cable S.A Row (Supinated)
3 x 10
Drop Set 12
(Each Arm)
Controlled
1-3 Min.
Challenging
1 x 50
Controlled
1-3 Min.
TRX Row
Core & Cool Down
Core & Cool Down
Renegade Row
K.B. Dead Bugs: Alternating /
Together
Sets x Reps
Tempo
BW
BW
BW
RIS
3 x 10
Controlled
1 Min
3 x 10
Iso
1 Min
56
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Sumo Dead Lift S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
Banded K.B. Swing (Attach Band to
K.B. and Anchor Below feet)
4 x 15
Controlled
1-3 Min.
Challenging
D.B. S.L. RDL S.S. w/
4 x 12/10/8/8
(Each Leg)
Controlled
1-3 Min.
Challenging
Nordic Hamstring Curl
4x6
Controlled
1-3 Min.
BW
B.B. Good Morning S.S. w/
3x8
Controlled
1-3 Min.
80
S.B. Hamstring Curl
3x8
Controlled
1-3 Min.
BW
Core & Cool Down
BW
BW
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
Recovery Day:
Weight
15-25 Min. Steady State
Cardio
Mobility
57
Week 4 -
HYPERTROPHY
Day 1
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
B.B. Back Squat S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
4 x 8 (Each Leg)
Controlled
1-3 Min.
Challenging
Landmine S.L. Hack Squat S.S. w/ 3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
D.B. Bulgarian Split Squat
Weight
%
Elevated D.B. Goblet Squat
3 x 10
Controlled
1-3 Min.
Challenging
B.B. Step Up S.S. w/
3 x 10/8/6
(Each Leg)
Controlled
1-3 Min.
75/80/85
Controlled
1-3 Min.
Challenging
Controlled
1 Min.
Challenging
D.B. Deficit Reverse Curtsy Lunge
Leg Extension
3 x 8 (Each Leg)
3 x 12
Sets x Reps
Tempo
RIS
Banded Clams
1 x 100
Slow
1 Min.
BW
Heavy Band
Banded Bridges
3 x 10
Slow
1 Min.
BW
Heavy Band
Core & Cool Down
Roll Out (Lacrosse Ball) TFL
Static Stretch
%
Weight
5 - 10 min
10 - 15 min
58
Day 2
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
Dynamic
Priming
Tempo
RIS
%
B.B. Incline Press S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
D.B. Arnold Press
4 x 10
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
Challenging
3 x 10
Controlled
1-3 Min.
Challenging
D.B. Floor Press S.S. w/
D.B. Floor Fly
3 x 10
Drop Set 12
3 x 10
Drop Set 12
D.B. Lateral Raise
Standing D.B. Front Raise
Seated D.B. Neutral Close
Grip Shoulder Press
3 x 10
Drop Set 12
3 x 10
Drop Set 12
Chest Supported D.B. Reverse Fly
Core & Cool Down
Controlled
Challenging
Controlled
Challenging
Controlled
Challenging
Controlled
Challenging
Weight
Core & Cool Down
Shoulder / Chest Stretches
Day 3
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Priming
Sets x Reps
Tempo
RIS
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
3 x 10
Controlled
1-3 Min.
Challenging
B.B. Sumo RDL S.S. w/
3 x 10
Drop set 12
Controlled
1-3 Min.
Challenging
S.L. D.B. Hip Thrust
3x8
Controlled
1-3 Min.
Challenging
High Wide Leg Press S.S. w/
3 x 10
Controlled
1-3 Min.
Challenging
D.B. Sumo Squat
3 x 10
Controlled
B.B. Hip Thrust S.S. w/
K.B. Pause Swing
Core & Cool Down
Core Circuit: Banded/K.B. Dead Bug Extensions / S.B. V-Ups /
S.B.Toe Touch
Banded Hip Flexor Stretch
1-3 Min.
%
Weight
Challenging
Sets x Reps
3 x 10
59
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
Day 4
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Rack Pull S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
Landmine T-Bar Row
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
K.B. SeeSaw Row S.S. w/
K.B. Gorilla Row
Cable Lat Pull Down Straight Bar
(Wide Grip) S.S. w/
Cable Serratus Row (Rope)
3 x 10
Drop Set 12
3 x 10
Drop Set 12
3 x 10
Drop Set 12
3 x 10
Drop Set 12
Weight
60
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
B.B. Sumo Dead Lift S.S. w/
4 x 12/10/8/6
Controlled
1-3 Min.
65/75/80/85
4 x 10
Controlled
1-3 Min.
Challenging
3 x 10
Controlled
1-3 Min.
75
3 x 10 (Each Leg) Controlled
1-3 Min.
75
Controlled
1-3 Min.
60
Controlled
1-3 Min.
60
Banded Reverse Hyper / GHD
K.B. Sumo RDL S.S. w/
Landmine S.L. RDL
Cable Kick Back S.S.w/
Cable Lateral Leg Raise
3 x 12
Drop Set 15
(Each Leg)
3 x 12
Drop Set 15
(Each Leg)
Weight
%
Core & Cool Down
Sets x Reps
Banded Clams
1 x 100
Banded Hip Flexor Stretch
Roll Out
Recovery Day:
5 - 10 min
15-25 Min. Steady State
Cardio
Mobility
61
Phase 3
62
Week 5 -
STRENGTH
Day 1
Warm Up:
Steady State
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
B.B. Back Squat
5 x 12/10/8/6/5
Controlled
1-3 Min.
75/80/85/87
B.B. Bulgarian Split Squat
4 x 10/8/6/5
(Each Leg)
Controlled
1-3 Min.
Challenging
3 x 6 (Each Leg)
Controlled
1-3 Min.
Challenging
3 x 10/8/6
Controlled
1-3 Min.
75/80/85
3 x 12/10/8
Controlled
1-3 Min.
Challenging
Slow
1-3 Min.
Challenging
Lifts/Exercises
B.B. Step Up
Smith Machine Hip Thrust
D.B. Goblet Cannon Ball Squat
Elevated D.B. Goblet Squat
Leg Extension
3 x 10
3 x 10/8/6
Core & Cool Down
Sets x Reps
Assualt Bike
5 Min.
Roll Out (lacrosse Ball) TFL
5 - 10 min
Static Stretch
10 - 15 min
Hip Airplanes
Weight
3 x 10
63
Day 2
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
Dynamic
Tempo
Priming
RIS
%
Weight
B.B. Bench Press
5 x 12/10/8/6/5
Controlled
1-3 Min.
65/75/80
/85/87
D.B. Incline Unilateral Press
3 x 8 Each Arm
Controlled
1-3 Min.
Challenging
B.B. Military Press S.S. w/
3 x 8/6/5
Controlled
1-3 Min.
80/85/87
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
3 x 12 : Drop Set 15
(Each Arm)
3 x 10
B.B. Front Raise
Drop Set 12
3 x 10
Standing Cable Incline Chest Fly
Drop Set 12
3 x 10
Standing D.B. B.O. Reverse Fly
Drop Set 12
D.B. Leaning Lateral Raise
Controlled
Challenging
Controlled
Challenging
Core & Cool Down
Sets x Reps
Shoulder / Chest Stretches
Roll Out
5 - 10 min
Day 3
Warm Up:
Steady State
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
B.B. Hip Thrust
5 x 12/10/8/6/5
Explosive
1-3 Min.
65/80/85
/85/50
Plate Loaded Reverse Hyper / GHD
4 x 10
Controlled
1-3 Min.
Challenging
Smith Machine Sumo Squat S.S. w/
3 x 10
Drop Set 12
3:1:1:1
1-3 Min.
Challenging
K.B. Pause Swing
3 x 15
Explosive
1-3 Min.
Challenging
Glute Kick Back Machine / Cable
Kick Back (Perferably Machine)
3 x 8 Drop-Set 15
(Each Leg)
3:1:1:1
1-3 Min.
Challenging
3 x 12
Drop Set 20
Controlled
Lifts/Exercises
Abductor Machine
Banded Clams
Core & Cool Down
Assault Bike
Banded Hip Flexor Stretch
Weight
Moderate
1 x 100
Sets x Reps
5 min.
64
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
Day 4
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. B.O. Row
5 x 10/8/6/5/5
Controlled
1-3 Min.
75/80/85
/87/87
Landmine Single Arm Row
4 x 12/10/8/6
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Cable Seated Low Row
Cable Seated High Pull / Face Pull
(Use Rope or Revolving Curl Bar)
Cable Lat Pull Down Straight
Bar ( Supinated Grip) S.S. w/
Single Arm Serratus Row
Core & Cool Down
Plank Hold
3 x 12
Drop Set 15
3 x 12
Drop Set 15
3 x 12
Drop Set 15
3 x 12
Drop Set 15
(Each Arm)
Weight
Sets x Reps
Tempo
RIS
3 x Failure
Controlled
1 Min
Lat / Thoracic Stretches
65
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Sumo Dead Lift
5 x 10/8/6/5/5
3:1:1:1
1-3 Min.
75/80/85
/87/87
B.B. Good Morning
4 x 10/8/6/5
3:0:1:0
1-3 Min.
Challenging
Landmine Sumo RDL
3x6
Controlled
1-3 Min.
Challenging
B.B. Reverse Lung
3 x 6 (Each Leg)
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
80
Drop Set 65
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
B.B. RDL (Drop set perform as
3 x 8 : Drop Set 12
Pulsing Reps)
Smith Machine S.L. Hip Thrust (Last
3 x 12 Each Leg
Rep Isometric Hold for 10 Sec)
Lying Hamstring Curl machine
3 x 12
Core & Cool Down
Sets x Reps
Hollow Straight Leg Banded Abduction
2 x 10
Hanging Knee Tuck S.S. w/
Weight
2 x 12
Hanging Leg Raise
Banded Hip Flexor Stretch
Roll Out
Recovery Day:
5 - 10 min
15-25 Min. Steady State
Cardio
Mobility
66
Week 6 -
STRENGTH
Day 1
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Back Squat
4 x 8/6/5/5
4:1:1:2
1-3 Min.
80/85/87/87
3:1:1:1
1-3 Min.
Challenging
4:1:1:2
1-3 Min.
Challenging
3:1:1:1
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
4 x 8/6/6/5
(Each Leg)
3 x 12/8/6
Drop Set 15
Landmine Single Leg Hack Squat
B.B. Cannon Ball Squat S.S. w/
(Heels Elevated)
D.B. Bulgarian Split Squat
3 x 6 (Each Leg)
K.B. Sumo Squat (Perform Drop
as Pulsing Reps)
Unilateral Leg Extension Machine
(Perform Drop-Set as Bilateral
"Together")
3x8
Drop Set 15
3 x 12
Drop Set 15
(Each Leg)
Core & Cool Down
Sets x Reps
Assualt Bike
5 min
Weight
Roll Out (lacrosse Ball) TFL
Static Stretch
10 - 15 min
Hip Airplanes
2 x 10
67
Day 2
Warm Up:
Steady State
Lifts/Exercises
B.B. Incline Press
D.B. Floor Chest Fly
(Grip is pronated)
D.B. Seated Uni-Lateral Shoulder
Press S.S. w/
Dip Machine / Assisted / Machine
Medicine Ball Push Up / Knee
Push Up
One Knee S.A. L.M. Shoulder
Press
Priming
RIS
%
Controlled
1-3 Min.
75/85/87/87
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
BW
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Sets x Reps
Tempo
4 x 10/6/5/5
4 x 8/6/6/6
3 x 8/6/6
(Each Arm)
3 x 12
Drop Set 15
3 x 10/8/6
Drop Set 12
3 x 8/6/5
Drop Set AMRAP
3 x 8/6/6
Drop Set 12
(Each Arm)
D.B. Seated Lateral Raise
Dynamic
Weight
BW
Core & Cool Down
Shoulder / Chest Stretches
Day 3
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
B.B. Hip Thrust
4 x 10/6/5/5/
Drop Set 15
Priming
RIS
%
1:1:2:1
1-3 Min.
75/85/87/87
4 x 12
Controlled
1-3 Min.
Challenging
3 x 6 (Each Leg)
Controlled
1-3 Min.
Challenging
GHD / Reverse Hyper
B.B. Curtsy Lunge
Dynamic
Tempo
1:1:2:1
1-3 Min.
Challenging
1:1:2:1
1-3 Min.
Challenging
Adductor Machine S.S. w/
(Drop Set Perform as Pulsing Reps)
3 x 12/10/6
Drop Set 12
3 x 12/10/8
Drop Set 15
3x8
Drop Set 10
1:2:4:1
1-3 Min.
Challenging
Abductor Machine
(Drop Set Perform as Pulsing Reps)
3x8
Drop Set 10
1:2:4:1
1-3 Min.
Challenging
Glute Kick Back Machine / Cable
D.B. Butterfly Hip Thrust
Core & Cool Down
Static Stretch
Weight
Sets x Reps
10 - 15 min
68
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
Day 4
Warm Up:
Steady State
Dynamic
Lifts/Exercises
Sets x Reps
B.B. B.O. Row S.S. w/
4 x 10/6/5/5
Controlled
Banded Assisted Pull Up
4 x AMRAP
Cable One Knee S.A. Row S.S. w/
S.A. D.B. B.O. Row
Iso-Lateral Lat Pull Down Machine
S.A. Iso-Lateral Row Machine
3 x 8 Drop Set 12
(Each Arm)
3 x 8 Drop Set 12
(Each Arm)
3 x 8 Drop Set 12
(Each Arm)
3 x 8 Drop Set 12
(Each Arm)
Priming
RIS
%
75/85/87/87
Controlled
1-3
Min.
1-3 Min.
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Tempo
BW
Weight
BW
TRX Inverted Row S.S. w/
3 x AMRAP
Controlled
1 Min.
BW
BW
TRX Face Pull
3 x 12
Controlled
1Min.
BW
BW
Cable Reverse Fly
3 x 10 Drop Set
AMRAP
Controlled
1 Min.
Challenging
69
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
B.B. Sumo Dead Lift
4 x 10/6/5/5
Controlled
3 Min.
75/85/87/87
B.B. Good Morning
4 x 10/6/5/5
4:1:1:2
1-3 Min.
Challenging
K.B. Banded Swing (Band goes
around handle and anchored to feet)
3 x 12
Controlled
1-3 Min.
Challenging
High Wide Hack Squat / High Wide
Leg Press
3 x 10
Controlled
1-3 Min.
Challenging
Landmine Cursty Lunge
3 x 12
Controlled
1-3 Min.
Challenging
Landmine S.L. RDL (Look at
Tempo)
3 x 12 (Each Leg)
1:1:4:2
1-3 Min.
Challenging
Lying Hamstring Curl Machine
3 x 12
Controlled
1-3 Min.
Challenging
Core & Cool Down
RIS
%
Sets x Reps
Banded Hip Flexor Stretch
Roll Out
Recovery Day:
Weight
5 min
5 - 10 min
15-25 Min. Steady State
Cardio
Mobility
70
Week 7 -
STRENGTH
Day 1
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Back Squat
5 x 8/6/5/4/4
4:1:1:2
1-3 Min.
80/85/87
/90/90
4 x 12/8/6/6
3:1:1:1
1-3 Min.
67/80/85/85
B.B. Reverse Lunge
3 x 12/8/6
(Each Leg)
4:1:1:2
1-3 Min.
Challenging
D.B. Bulgarian Split Squat
3 x 6 (Each Leg)
3:1:1:1
1-3 Min.
Challenging
3 x 8/6/6
Controlled
1-3 Min.
Challenging
3 x 12
Drop Set 15
Controlled
1-3 Min.
Challenging
Smith Machine Sumo Squat /
Landmine Sumo Squat
Elevated D.B. Goblet Squat
Unilateral Leg Extension Machine
(Perform Drop-Set as Bilateral
"together")
Core & Cool Down
Assualt Bike
Weight
Sets x Reps
5 min
Roll Out (lacrosse Ball) TFL
Static Stretch
10 - 15 min
Hip Airplanes
2 x 10
71
Day 2
Warm Up:
Steady State
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
5 x 8/6/5/4/4
Controlled
1-3 Min.
80/85/87
/90/90
B.B. Standing Military Press
4 x 10/8/6/4
Controlled
1-3 Min.
75/80/85/90
Standing Decline Cable Fly S.S. w/
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x 12
Drop Set 15
Controlled
1-3 Min.
Challenging
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x AMRAP
Controlled
1-3 Min.
BW
Lifts/Exercises
B.B. Bench Press
Incline Cable Supinated Chest Fly
D.B. Lateral Raise S.S. w/
D.B. Standing Front Raise
(Pronated / Hammer Grip)
Dips / Dips Assisted
Weight
BW
Core & Cool Down
Shoulder / Chest Stretches
Day 3
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Hip Thrust
5 x 8/6/5/4/4
Controlled
1-3 Min.
80/85/87
/90/90
B.B. Step Up
3 x 10/6/4
(Each Leg)
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
4:1:1:1
1-3 Min.
Challenging
1:1:2:1
1-3 Min.
Challenging
1:2:4:1
1-3 Min.
Challenging
1:2:4:1
1-3 Min.
Challenging
3x6
D.B. Walking Lunge
Machine/Cable Kick Back S.S. w/
3 x 12 (Each Leg)
Smith Machine / D.B. S.L. Hip Thrust
Adductor Machine S.S. w/
(Drop Set Perform as Pulsing Reps)
Abductor Machine
(Drop Set Perform as Pulsing Reps)
Core & Cool Down
Static Stretch
3 x 12/10/8
Drop Set 15
(Each Leg)
3 x 10
Drop Set 12
3 x 10
Drop Set 12
Weight
Sets x Reps
10 - 15 min
72
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
Day 4
Warm Up:
Steady State
Dynamic
Lifts/Exercises
Sets x Reps
Tempo
B.B. B.O. Row (Supinated Grip)
5 x 8/6/5/4/4
B.B. Rack Pull
D.B. Single Arm Row
Cable Lat Pull Down (Use V-Bar)
Seated Cable Low Row (Use Lat
Bar Wide Grip)
Seated Cable Face Pull
Standing Cable Upright Row
(Use V-Bar Pronated Grip)
Priming
RIS
%
Controlled
1-3 Min.
80/85/87
/90/90
3 x 10/8/6
Controlled
1-3 Min.
75/80/85
3 x 6 (Each Arm)
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
3 x 8 : Drop Set 12 Controlled
1-3 Min.
Challenging
1 Min.
Challenging
3 x 10/8/6
Drop Set 12
3 x 10/8/6
Drop Set 12
3 x 12/10/8
Drop Set 12
Controlled
Weight
73
Day 5
Warm Up:
Steady State
Dynamic
Lifts/Exercises
Sets x Reps
Tempo
B.B. Sumo Dead Lift
5 x 8/6/5/4/4
B.B. Good Morning S.S. w/
Priming
RIS
%
Controlled
3 Min.
80/85/87
/90/90
3 x 10/8/6
4:1:1:1
1-3 Min.
Challenging
K.B. Swing
3 x 15
Controlled
1-3 Min.
Challenging
S.L. High Wide Hack Squat / Leg
Press
3 x 10/8/6
(Each Leg)
Controlled
1-3 Min.
Challenging
GHD/Reverse Hyper (Plate Loaded)
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
K.B. Sumo RDL
Landmine S.L. RDL
3 x 12 (Each Leg)
Lying Hamstring Curl Machine
Core & Cool Down
3 x 12
Weight
Sets x Reps
Banded Hip Flexor Stretch
Roll Out
Recovery Day:
5 - 10 min
15-25 Min. Steady State
Cardio
Mobility
74
Week 8 -
STRENGTH
Day 1
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Back Squat
4 x 8/6/4/4
Controlled
1-3 Min.
80/85/90/90
Landmine S.L. Hack Squat S.S. w/
3 x8/6/4
(Each Leg)
Controlled
1-3 Min.
Challenging
B.B. Step Up S.S. w/
4 x 8/6/4/4
(Each Leg)
Controlled
1-3 Min.
Challenging
K.B. Swing
3 x 20/15/12
Controlled
1-3 Min.
Challenging
D.B. Bulgarian Split Squat
3 x 10 (Each Leg)
Controlled
1 Min.
Challenging
3 x 8/6/4
Controlled
1 Min.
Challenging
Controlled
1 Min.
Challenging
Smith Machine Cannon Ball Squat
Leg Extension (On last Set Drop
Weight and hold untill Failure)
Core & Cool Down
3 x 12 Drop Set
Isometric Hold
Weight
Sets x Reps
Roll Out
5 - 10 Min.
Static Stretch
10 - 15 Min.
75
Day 2
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
Bench Press
4 x 8/6/4/4
Controlled
1-3 Min.
80/85/90/90
D.B. Floor Press S.S. w/
3 x 10/8/6
Controlled
1-3 Min.
Challenging
D.B. Floor Chest Fly (Pronated Grip)
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x 10/8/6
Controlled
1-3 Min.
75/80/85
3 x 10/8/6
Controlled
1 Min.
Challenging
B.B. Military Press S.S. w/
D.B. Leaning Lateral Raise
Weight
MONSTER SET
A1. D.B. Seated Arnold Press
3 x 10
Controlled
1 Min.
Challenging
A2. D.B. Hammer Raise
3 x 10
Controlled
1 Min.
Challenging
3 x 10
Controlled
1 Min.
Challenging
A3. D.B. Chest Supported Fly
(Pronated)
Core & Cool Down
Cable One Knee Transverse Rotation
Cable Pallof Press
Sets x Reps
3 x 10
3 x 10
76
Day 3
Warm Up:
Steady State
Dynamic
Lifts/Exercises
Sets x Reps
B.B. Hip Thruster
4 x 8/6/4/4
Reverse Hypers / GHD
Priming
RIS
%
Controlled
1 Min.
80/85/90/90
3 x 12
Controlled
1 Min.
Challenging
D.B. Sumo Squat S.S. w/
3 x 10/8/6
Controlled
1 Min.
Challenging
Landmine Curtsy Lunge
3 x 8 (Each Leg)
Controlled
1 Min.
Challenging
Controlled
1 Min.
Challenging
Controlled
1 Min.
Challenging
Controlled
1 Min.
Challenging
D.B. S.L. Hip Thrust
Cable Kick Back S.S. w/
Cable Lateral Leg Raise
3 x12/8/6
(Each Leg)
3 x 12
Drop Set 15
(Each Leg)
3 x 12
Drop Set 15
(Each Leg)
Tempo
Core & Cool Down
Sets x Reps
Choose: Assualt Bike / Stair Master / Treadmill / Steps
30 Min.
Recovery Day:
15-25 Min. Steady State
Cardio
Weight
Mobility
77
Day 4
Warm Up:
Steady State
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
80/85/90/90
3 x 12
Controlled
1-3 Min.
BW
3 x 12/10/8
(Each Arm)
Controlled
1-3 Min.
Challenging
Single Arm Converging Cable Lat
Pull Down (Frontal Plane ROM)
3 x 10/8/6
(Each Arm)
Controlled
1-3 Min.
Challenging
Seated Cable Low Row (V-Bar)
3 x 10/8/6
Controlled
1-3 Min.
Challenging
Single Arm Serratus Row
3 x 10/8/6
(Each Arm)
Controlled
1-3 Min.
Challenging
Cable Reverse Fly
3 x 12/10/8
Controlled
1-3 Min.
Challenging
Lifts/Exercises
Sets x Reps
B.B. Rack Pull
4 x 8/6/4/4
Inverted TRX Row
Landmine Single Arm Row
Tempo
Core & Cool Down
Sets x Reps
Steady State Cardio
30 Min.
Weight
BW
Back Stretches / Back Mobility
78
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Sumo Dead Lift
4 x 8/6/4/4
Controlled
1-3 Min.
80/85/90/90
B.B. Good Morning
4 x 12/10/8/6
Controlled
1-3 Min.
Challenging
K.B. Swing
3 x 10/8/6
Controlled
1-3 Min.
Challenging
Machine Glute Kick Back / Cable
3 x 12 (Each Leg)
Controlled
1-3 Min.
Challenging
Nordic Hamstring Curl
3x8
Controlled
1-3 Min.
BW
K.B. Sumo RDL
3 x 12
1-3 Min.
Challenging
Quick
Core & Cool Down
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
Recovery Day:
15-25 Min. Steady State
Cardio
Weight
BW
Mobility
79
Week 9 -
STRENGTH
Day 1
Warm Up:
Steady State
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
80/85/87
/93/93
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
3 x 15
Controlled
1 Min.
Challenging
Lifts/Exercises
Sets x Reps
B.B. Back Squat
5 x 8/6/5/3/3
Smith Machine Sumo Squat
4 x 10/8/6/5
B.B. Cannon Ball Squat S.S. w/
3 x 10/8/6
D.B. Bulgarian Split Squat
Cannon Ball Leg Press (Heels
Touching Toes Pointed Out)
Tempo
Leg Extention Machine
3 x 15/12/10
Controlled
1 Min.
Challenging
Wall Sit
3 x Failure
Controlled
1 Min.
BW
Core & Cool Down
Roll Out
Static Stretch
Weight
BW
Sets x Reps
5 - 10 Min.
10 - 15 min
80
Day 2
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
B.B. Incline Bench Press
5 x 8/6/5/3/3
Incline D.B. Unilateral Press
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
80/85/87
/93/93
3 x 12/10/8
(Each Arm)
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
75/80/85
3 x 12/10/8
Drop-Set 15
(Each Arm)
Controlled
1 Min.
Challenging
Seated Cable Rope Front Raise
3 x 10
Controlled
1 Min.
Challenging
Seated Cable Rope Face Pull
3 x 10
Controlled
1 Min.
Challenging
Standing Incline Supinated Cable Fly
B.B. Military Press S.S. w/
D.B. Leaning Lateral Raise
3 x 10/8/6
Tempo
Core & Cool Down
Sets x Reps
Cable One Knee Transverse Rotation
3 x 10
Cable Pallof Press
Weight
3 x 10
81
Day 3
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Hip Thruster
5 x 8/6/5/3/3
Controlled
1 Min.
80/85/87
/93/93
B.B. Step Up
4 x 10/8/6/6
(Each Leg)
Controlled
1 Min.
Challenging
D.B. Sumo Squat
3 x 12
Controlled
1 Min.
Challenging
Smith Machine / D.B. S.L. Hip
Thruster
3 x 12/8/6
(Each Leg)
Controlled
1 Min.
Challenging
Landmine Curtsy Lunge
3 x 8 (Each Leg)
Controlled
1 Min.
Challenging
1 Min.
Challenging
1 Min.
Challenging
1 Min.
Challenging
/Heavy Band
1 Min.
Challenging
/Heavy Band
Cable Kick Back S.S. w/
Cable Lateral Leg Raise
Adductor Machine S.S. w/
(Drop Set Perform as Banded)
Abductor Machine
(Drop Set Perform as Banded)
3 x 12 Drop Set 15
Controlled
(Each Leg)
3 x 12 Drop Set 15
Controlled
(Each Leg)
3 x 12 Machine /
Controlled
1 x 100 Band
3 x 12 Machine /
1 x 100 Band
Controlled
Core & Cool Down
Sets x Reps
Choose: Assualt Bike / Stair Master / Treadmill / Steps
30 Min.
Recovery Day:
15-25 Min. Steady State
Cardio
Weight
Mobility
82
Day 4
Warm Up:
Steady State
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
80/85/87
/93/93
3 x 12
Controlled
1-3 Min.
BW
Landmine Single Arm Row
3 x 12/10/8
(Each Arm)
Controlled
1-3 Min.
Challenging
S.A. Cable Converging Lat Pull
Down (Frontal Plane ROM)
3 x 10/8/6
(Each Arm)
Controlled
1-3 Min.
Challenging
Seated Cable Low Row (T-Bar)
3 x 10/8/6
Controlled
1-3 Min.
Challenging
Wide Grip Cable Serratus Row
3 x 10/8/6
Controlled
1-3 Min.
Challenging
Cable V-Bar Upright Row
3 x 12/10/8
Controlled
1-3 Min.
Challenging
Lifts/Exercises
Sets x Reps
Tempo
B.B. Rack Pull
5 x 8/6/5/3/3
Inverted Barbell / TRX Row S.S. w/
Core & Cool Down
Steady State Cardio
Weight
BW
Sets x Reps
30 Min.
Back Stretches / Back Mobility
83
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Sumo Dead Lift
5 x 8/6/5/3/3
Controlled
3 Min.
80/85/87
/90/90
3 x 10/8/6
4:1:1:1
1-3 Min.
Challenging
K.B. Pause Swing
3 x 12
Controlled
1-3 Min.
Challenging
High Wide Hack Squat / Leg Press
3 x 10/8/6
Drop Set 15
Controlled
1-3 Min.
Challenging
GHD/Reverse Hyper (Plate Loaded)
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
Challenging
B.B. Good Morning S.S. w/
K.B. Sumo RDL
Weight
Landmine S.L. RDL
3 x 12 (Each Leg)
Controlled
1-3 Min.
Challenging
Lying Hamstring Curl Machine
3 x 12
Controlled
1-3 Min.
Challenging
Core & Cool Down
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 min
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
84
Week 10 -
STRENGTH
Day 1
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
B.B. Back Squat
5 x 6/5/3/2/2
B.B. Bulgarian Split Squat
Landmine Curtsy Lunge
Elevated D.B. Goblet Squat
Unilateral Leg Extension Machine
(Perform Drop-Set as Bilateral
"together")
Core & Cool Down
Priming
RIS
%
4:1:1:2
1-3 Min.
85/87/93
/95/95
3:1:1:1
1-3 Min.
Challenging
4:1:1:2
1-3 Min.
Challenging
3x6
3:1:1:1
1-3 Min.
Challenging
3 x 8/6/6
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
4 x 12/8/6/6
(Each Leg)
3 x 12/8/6
(Each Leg)
D.B. Sumo Squat
Weight
Dynamic
3 x 12
Drop Set 15
Tempo
Weight
Sets x Reps
Assualt Bike
5 Min.
Roll Out (Lacrosse Ball) TFL
5 Min.
Static Stretch
10 - 15 min
Hip Airplanes
2 x 10
85
Day 2
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
85/87/93
/95/95
4 x 10/8/6/4
Controlled
1-3 Min.
75/80/85/90
Incline D.B.Pronated Chest Fly
S.S. w/
3 x 10/8/6
Controlled
1-3 Min.
Challenging
Incline D.B. Supinated Chest Fly
3 x 10/8/6
Controlled
1-3 Min.
Challenging
D.B. Seated Lateral Raise S.S. w/
3 x 12
Drop Set 15
Controlled
1-3 Min.
Challenging
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x AMRAP
Controlled
1-3 Min.
BW
Sets x Reps
Tempo
5 x 6/5/3/2/2
B.B. Standing Military Press
B.B. Bench Press
D.B. Standing Front Raise
(Pronated / Hammer Grip)
Dips / Dips Assisted
Weight
BW
Core & Cool Down
Shoulder / Chest Stretches
Day 3
Warm Up:
Steady State
Dynamic
Priming
RIS
%
Controlled
1-3 Min.
85/87/93
/95/95
3 x 12
Controlled
1-3 Min.
Challenging
D.B. Walking Lunge
3x6
Controlled
1-3 Min.
Challenging
D.B. Sumo Squat
3 x 12
4:1:1:1
1-3 Min.
Challenging
1:1:2:1
1-3 Min.
Challenging
1:2:4:1
1-3 Min.
Challenging
1:2:4:1
1-3 Min.
Challenging
Lifts/Exercises
Sets x Reps
B.B. Hip Thrust
5 x 6/5/3/2/2
GHD / Reverse Hyper
Smith Machine / D.B. S.L. Hip Thrust
Adductor Machine S.S. w/
(Drop Set Perform as Pulsing Reps)
Abductor Machine
(Drop Set Perform as Pulsing Reps)
3 x 12/10/8
(Each Leg)
3 x 10
Drop Set 12
3 x 10
Drop Set 12
Tempo
Weight
Sets x Reps
Core & Cool Down
Static Stretch
10 - 15 min
86
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
Day 4
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
B.B. B.O. Row (Supinated Grip)
5 x 6/5/3/2/2
Controlled
1-3 Min.
85/87/93
/95/95
B.B. Rack Pull
3 x 10/8/6
Controlled
1-3 Min.
75/80/85
3 x 6 (Each Arm)
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1-3 Min.
Challenging
Controlled
1 Min.
Challenging
D.B. Single Arm Row
Cable Lat Pull Down (Wide Grip)
Seated Cable Low Row (Use V-Bar)
3 x 10/8/6
Drop Set 12
3 x 10/8/6
Drop Set 12
Seated Cable Face Pull (Use Rope) 3 x 8 Drop Set 12
Standing Cable Upright Row
(Use T-Bar Pronated Grip)
3 x 12/10/8
Drop Set 12
RIS
%
Weight
87
Day 5
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
B.B. Sumo Dead Lift
5 x 6/5/3/2/2
Controlled
3 Min.
80/85/87
/90/90
B.B. Good Morning S.S. w/
3 x 10/8/6
4:1:1:1
1-3 Min.
Challenging
K.B. Swing (Heavy)
3 x 15
Controlled
1-3 Min.
Challenging
High Wide Hack Squat / Leg Press
3 x 10/8/6
Controlled
1-3 Min.
Challenging
GHD/Reverse Hyper (Plate Loaded)
3 x 10/8/6
Controlled
1-3 Min.
Challenging
3 x 12/10/8
Controlled
1-3 Min.
Challenging
3 x 12 (Each Leg)
Controlled
1-3 Min.
Challenging
Lying Hamstring Curl Machine
3 x 12
Controlled
1-3 Min.
Challenging
Adductor Machine
3 x 12
Controlled
1-3 Min.
Challenging
K.B. Sumo RDL
Landmine S.L. RDL
Core & Cool Down
Banded Hip Flexor Stretch
Roll Out
Recovery Day:
Weight
Sets x Reps
5 min
5 - 10 min
15-25 Min. Steady State
Cardio
Mobility
88
Phase 4
89
Day 1
Week 11 -
Warm Up:
Steady State
Deload
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Back Squat
3 x 10
Controlled
1-3 Min.
50
S.B. Hamstring Curl
3 x 10
Controlled
1-3 Min.
BW
B.B. Step Up S.S. w/
3 x 8/6/6
(Each Leg)
Controlled
1-3 Min.
Banded Bridge
3 x 12
Controlled
1 Min.
Moderate
Banded Lateral Leg Raise
3 x 15
Controlled
1 Min.
Moderate
Core & Cool Down
Weight
BW
Moderate
/Light
Sets x Reps
Roll Out
5 - 10 Min.
10 - 15 min
Static Stretch
Day 2
Warm Up:
Steady State
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
Bench Press S.S. w/
3 x 10
Controlled
1-3 Min.
50
B.B. Military Press S.S. w/
3 x 10
Controlled
1-3 Min.
50
3 x 15
Controlled
1 Min.
Moderate
/Light
Lifts/Exercises
D.B. Lateral Raise
Core & Cool Down
Weight
Sets x Reps
Cable One Knee Transverse Rotation
3 x 10
Cable Pallof Press
3 x 10
90
Day 3
Warm Up:
Steady State
Lifts/Exercises
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
Weight
Weight
B.B. Hip Thrust S.S. W /
3 x 10
Controlled
1 Min.
60
Weight
Banded Walking Lunge
3 x 10
Controlled
1 Min.
BW
BW
Reverse Hypers/ GHD
3 x 10
Controlled
1 Min.
Moderate
Abduction Machine / Banded Clams
3 x 10
Controlled
1 Min.
Moderate
Core & Cool Down
Choose one: Assualt Bike / Stair Master
/ Treadmill / Steps
Recovery Day:
Sets x Reps
30 min.
15-25 Min. Steady State
Cardio
Mobility
91
Day 4
Warm Up:
Steady State
Dynamic
Priming
Weight
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. B.O. Row
3 x 10
Controlled
1-3 Min.
60
Assisted Pull Up
3x6
Controlled
1-3 Min.
BW
Cable Lat Pull Down S.S. w/
3 x 10
Controlled
1-3 Min.
Cable Serratus Row (Straight Bar)
3 x 10
Controlled
1-3 Min.
Cable Low Row
3 x 10
Controlled
1-3 Min.
Core & Cool Down
Weight
Weight
BW
Moderate
/Light
Moderate
/Light
Moderate
/Light
Sets x Reps
Steady State Cardio
30 Min.
Back Stretches / Back Mobility
Day 5
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
B.B. Sumo Dead Lift S.S. w/
3 x 10
Controlled
1-3 Min.
60
B.B. S.L. RDL
3 x 6 (Each Leg)
Controlled
1-3 Min.
BW
Lying Hamstring Curl Machine
3 x 10
Controlled
1-3 Min.
Moderate
/Light
Core & Cool Down
BW
Sets x Reps
Static Stretch
10 - 15 min
Roll Out
5 - 10 Min.
Recovery Day:
Weight
Weight
15-25 Min. Steady State
Cardio
Mobility
92
Phase 5
93
Day 1
Week 12 -
Warm Up:
Max Out
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
Weight
B.B. Back Squat S.S. w/
6 x 12/10/8/6/4/3
Controlled
3-5 Min.
60-100
PR
D.B. Step Up
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
D.B. Bulgarian Split Squat
3 x 10 (Each Leg)
Controlled
1-3 Min.
Challenging
1 x 100
Controlled
1 Min.
Banded Clams
Core & Cool Down
Sets x Reps
Roll Out
5 - 10 Min.
Static Stretch
10 - 15 min
Day 2
Warm Up:
Steady State
Dynamic
Priming
Sets x Reps
Tempo
RIS
%
Weight
Weight
6 x 12/10/8/6/4/3
Controlled
3-5 Min.
60-100
Weight
PR
D.B.Incline Chest Fly
3 x 12
Controlled
1-2 Min.
Challenging
D.B. Lateral Raise
3 x 12
Controlled
1-2 Min.
Challenging
D.B. Standing Front Raise
3 x 12
Controlled
1-2 Min.
Challenging
D.B. B.O. Reverse Fly
3 x 12
Controlled
1-2 Min.
Challenging
Lifts/Exercises
B.B. Bench Press
Core & Cool Down
Core Circuit: 3 rounds 10 reps: K.B Alternating Dead Bug /
S.B. Plank Rotation / S.B. V-ups
Sets x Reps
3 x 10
94
Day 3
Warm Up:
Steady State
Lifts/Exercises
Sets x Reps
Dynamic
Tempo
Priming
RIS
%
Weight
PR
B.B. Hip Thruster
6 x 12/10/8/6/4/3
Controlled
3-5 Min.
60-100
Smith Machine Hip Thruster
3 x 12
Controlled
1-3 Min.
60
GHD / Reverse Hyper
3 x 12
Controlled
2 Min.
Challenging
D.B. Butterfly Bridge
3 x 12
Controlled
2 Min.
Challenging
Core & Cool Down
Sets x Reps
Assault Bike
5-8 Min.
Static Stretch
10 - 15 min
Day 4
Warm Up:
Steady State
Dynamic
Priming
Lifts/Exercises
Sets x Reps
Tempo
RIS
%
Weight
B.B. B.O. Row
6 x 12/10/8/6/4/3
Controlled
3-5 Min.
60-100
PR
Single Arm D.B. Row
3 x 12 (Each Arm)
Controlled
1-3 Min.
Controlled
1-3 Min.
1-3 Min.
Cable Lat Pull Down
3 x 12
Cable Serratus Row
3 x 12
Controlled
TRX Row
1 x 50
Controlled
Core & Cool Down
Sets x Reps
Tempo
BW
RIS
Hanging Knee Tuck
3 x 10
Controlled
1 Min
Hanging Leg Raise
3 x 10
Controlled
1 Min
95
Day 5
Warm Up:
Steady State
Dynamic
Lifts/Exercises
Sets x Reps
B.B. Sumo Dead Lift
6 x 12/10/8/6/4/3
D.B. RDL
Priming
RIS
%
Weight
Controlled
3-5 Min.
60 - 100
PR
3 x 12
Controlled
1-3 Min.
B.B. Good Morning
3 x 12
Controlled
1-3 Min.
Moderate
Lying Hamstring Curl Machine
3 x 12
Controlled
1-3 Min.
Moderate
Core & Cool Down
Tempo
Sets x Reps
Roll Out
5 - 10 min
Static Stretch
10 - 15 min
Recovery Day:
15-25 Min. Steady State
Cardio
Mobility
96