CUT 5 DAYS
FEMALE
HOME
CHALLENGE
Phase 2
FEMALE H O M E
CLICK THE WORKOUT NAMES
BELOW TO ACCESS THE
VIDEO EXERCISE PLAYLIST
D AY WO R KO UT
MONDAY
LOWER HEAVY
TUESDAY
UPPER MODERATE
WEDNESDAY
LOWER MODERATE
THURSDAY
REST
FRIDAY
UPPER LIGHT
SATURDAY
LOWER LIGHT
SUNDAY
ST E P S TRAINING TEMPLATES
CUT
5 D AY S
CA R D I O
Refer to the Welcome Pack for your
Cardio and Step Requirements
REST
2
CHALLENGE
LOWER
HEAVY
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
SETS
REPS
REST
TEMPO
1
4
5
180
4010
2
4
5
180
4010
3
4
5
180
4010
4
4
5
180
4010
SETS
REPS
REST
TEMPO
1
4
5
100
3210
2
4
5
100
3210
3
4
5
100
3210
4
4
5
100
3210
SETS
REPS
REST
TEMPO
1
4
6 Each Leg
100
3010
2
4
6 Each Leg
100
3010
3
4
6 Each Leg
100
3010
4
4
6 Each Leg
100
3010
SETS
REPS
REST
TEMPO
1
4
8
120
2013
2
4
8
120
2013
3
4
8
120
2013
4
4
8
120
2013
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
REVERSE CRUNCHES
WEEK
SETS
REPS
REST
TEMPO
1
3
10
45
2014
2
3
10
45
2014
3
3
10
45
2014
4
3
10
45
2014
A
SET 3
STRADDLE LIFT
WEEK
D
SET 2
DB BACK FOOT ELEVATED SPLIT SQUATS
WEEK
C
SET 1
BB CONVENTIONAL DEADLIFT
WEEK
B2
MONDAY
LOW BAR SQUAT
WEEK
B1
Phase 2
TRAINING TEMPLATES
A
CUT 5 DAYS
FEMALE
HOME
BB CONVENTIONAL DEADLIFT
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
3
CHALLENGE
UPPER
MODERATE
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
SETS
REPS
REST
TEMPO
1
4
10,10,8,8
90
2010
2
4
10,10,8,8
90
2010
3
4
10,10,8,8
90
2010
4
4
10,10,8,8
90
2010
SETS
REPS
REST
TEMPO
1
4
10-12 Each Arm
90
2010
2
4
10-12 Each Arm
90
2010
3
4
10-12 Each Arm
90
2010
4
4
10-12 Each Arm
90
2010
SETS
REPS
REST
TEMPO
1
3
8-10
15
2010
2
3
8-10
15
2010
3
3
8-10
15
2010
4
3
8-10
15
2010
SETS
REPS
REST
TEMPO
1
3
8-10
90
2011
2
3
8-10
90
2011
3
3
8-10
90
2011
4
3
8-10
90
2011
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BANDED FACE PULL
WEEK
SETS
REPS
REST
TEMPO
1
3
15
15
2010
2
3
15
15
2010
3
3
15
15
2010
4
3
15
15
2010
C2
SET 3
300 PRONE DB ROWS - NEUTRAL - ELBOWS TUCKED
WEEK
C1
SET 2
650 PRONE Y-RAISES
WEEK
B2
SET 1
ONE ARM ILIAC PULLDOWNS - BANDED
WEEK
B1
TUESDAY
450 INCLINE DB PRESS - NEUTRAL
WEEK
A2
Phase 2
TRAINING TEMPLATES
A1
CUT 5 DAYS
FEMALE
HOME
LYING DB TRICEP EXTENSIONS
WEEK
SETS
REPS
REST
TEMPO
1
3
15
15
2010
2
3
15
15
2010
3
3
15
15
2010
4
3
15
15
2010
4
CHALLENGE
UPPER
MODERATE
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
TUESDAY
DB CURLS
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
90
2010
2
3
12-15
90
2010
3
3
12-15
90
2010
4
3
12-15
90
2010
D
Phase 2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
HANGING LEG RAISES
WEEK
SETS
REPS
REST
TEMPO
1
4
MAX
45
2010
2
4
MAX
45
2010
3
4
MAX
45
2010
4
4
MAX
45
2010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
TRAINING TEMPLATES
C3
CUT 5 DAYS
FEMALE
HOME
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
5
CHALLENGE
LOWER
MODERATE
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
SETS
REPS
REST
TEMPO
1
4
10,10,8,8
90
2010
2
4
10,10,8,8
90
2010
3
4
10,10,8,8
90
2010
4
4
10,10,8,8
90
2010
SETS
REPS
REST
TEMPO
1
4
8 Each Leg
90
2010
2
4
8 Each Leg
90
2010
3
4
8 Each Leg
90
2010
4
4
8 Each Leg
90
2010
SETS
REPS
REST
TEMPO
1
4
10,10,8,8
90
2010
2
4
10,10,8,8
90
2010
3
4
10,10,8,8
90
2010
4
4
10,10,8,8
90
2010
SET 1
BB HACK SQUAT - ELEVATED HEELS
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
LAST SET - DROP SET X 1: DROP BAND, DB ONLY
SET 2
SET 3
SET 4
SET 5
LAST SET - REST PAUSE X 1
WEEK
SETS
REPS
REST
TEMPO
1
3
12
90
2010
2
3
12
90
2010
3
3
12
90
2010
4
3
12
90
2010
D
SET 1
B) LYING LEG CURL - BANDED + DB BETWEEN FEET
WEEK
C
SET 1
ALTERNATING FORWARD STEP DEFICIT LUNGES - STAND ON 20KG PLATE
WEEK
B
WEDNESDAY
BB ROMANIAN DEADLIFT
WEEK
A2
Phase 2
TRAINING TEMPLATES
A1
CUT 5 DAYS
FEMALE
HOME
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB HIP THRUST - TRIPLE CONTRACTION METHOD
WEEK
SETS
REPS
REST
TEMPO
1
3
10,8,8
60
2010
2
3
10,8,8
60
2010
3
3
10,8,8
60
2010
4
3
10,8,8
60
2010
WEEK
SETS
REPS
REST
TEMPO
1
2
3
4
6
CHALLENGE
UPPER
LIGHT
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
SETS
REPS
REST
TEMPO
1
3
12-15
10
2010
2
3
12-15
10
2010
3
3
12-15
10
2010
4
3
12-15
10
2010
SETS
REPS
REST
TEMPO
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
4
3
12-15
120
2010
SETS
REPS
REST
TEMPO
1
3
12-15
10
2010
2
3
12-15
10
2010
3
3
12-15
10
2010
4
3
12-15
10
2010
SETS
REPS
REST
TEMPO
1
3
12-15 Each Arm
120
2010
2
3
12-15 Each Arm
120
2010
3
3
12-15 Each Arm
120
2010
4
3
12-15 Each Arm
120
2010
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
LEANING ONE ARM DB LATERAL RAISES
WEEK
SETS
REPS
REST
TEMPO
1
3
15 Each Arm
45
2010
2
3
15 Each Arm
45
2010
3
3
15 Each Arm
45
2010
4
3
15 Each Arm
45
2010
C2
SET 3
ONE ARM DB ROWS
WEEK
C1
SET 2
KNEELING ONE ARM ILIAC PULLDOWN - BANDED - 1 & 1/4 REPS AT BOTTOM
WEEK
B2
SET 1
SEATED DB ARNOLD PRESS
WEEK
B1
FRIDAY
STANDING DB LATERAL RAISES
WEEK
A2
Phase 2
TRAINING TEMPLATES
A1
CUT 5 DAYS
FEMALE
HOME
BANDED PULL TO NECK
WEEK
SETS
REPS
REST
TEMPO
1
3
15
10
2010
2
3
15
10
2010
3
3
15
10
2010
4
3
15
10
2010
7
CHALLENGE
UPPER
LIGHT
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
SETS
REPS
REST
TEMPO
1
3
15
15
2010
2
3
15
15
2010
3
3
15
15
2010
4
3
15
15
2010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
LYING BB TRICEPS EXTENSIONS
WEEK
SETS
REPS
REST
TEMPO
1
3
15
60
2010
2
3
15
60
2010
3
3
15
60
2010
4
3
15
60
2010
E
FRIDAY
BB CURLS
WEEK
D2
Phase 2
TRAINING TEMPLATES
D1
CUT 5 DAYS
FEMALE
HOME
CRUNCHES
WEEK
SETS
REPS
REST
TEMPO
1
4
10-15
45
2010
2
4
10-15
45
2010
3
4
10-15
45
2010
4
4
10-15
45
2010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
8
CHALLENGE
LOWER
LIGHT
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
SETS
REPS
REST
TEMPO
1
3
15 Each Leg
90
2010
2
3
15 Each Leg
90
2010
3
3
15 Each Leg
90
2010
4
3
15 Each Leg
90
2010
SETS
REPS
REST
TEMPO
1
3
15
75
2010
2
3
15
75
2010
3
3
15
75
2010
4
3
15
75
2010
SETS
REPS
REST
TEMPO
1
3
10-12 Each Leg
75
4010
2
3
10-12 Each Leg
75
4010
3
3
10-12 Each Leg
75
4010
4
3
10-12 Each Leg
75
4010
SETS
REPS
REST
TEMPO
1
4
15-20
90
2010
2
4
15-20
90
2010
3
4
15-20
90
2010
4
4
15-20
90
2010
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
DB DEFICIT REVERSE LUNGES
WEEK
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
90
2010
2
3
12 Each Leg
90
2010
3
3
12 Each Leg
90
2010
4
3
12 Each Leg
90
2010
F
SET 3
BB KAS GLUTE BRIDGE
WEEK
E
SET 2
HIGH BOX DB STEP UPS
WEEK
D
SET 1
DB ROMANIAN DEADLIFT
WEEK
C
SATURDAY
DB FRONT FOOT ELEVATED SPLIT SQUATS
WEEK
B
Phase 2
TRAINING TEMPLATES
A
CUT 5 DAYS
FEMALE
HOME
DB SQUATS - HIGH HEEL ELEVATION - 1 & 1/4 REPS
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
3010
2
3
12-15
60
3010
3
3
12-15
60
3010
4
3
12-15
60
3010
SET 1
9
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