CUT
Welcome to THE Challenge!
You did it! You took a chance on my methods to achieve your goals and here we
are - The Challenge. Welcome, I’m so glad to have you here, a part of this amazing
community full of people just like yourself who are ready to actually start achieving
their goals.
Everybody knows that health and fitness isn’t a single path, it’s dependent on your
goals and approach. This is what prompted me to adapt The Challenge to include 4
goals instead of the original 2. Whether you are doing FIT, CUT, BUILD or STRONG, you
need to read this Welcome Pack to ensure that you are well equipped for the 8 weeks
ahead!
The Challenge is your 8 week program to transform, to put your health and fitness first
but also get educated along the way to ensure that your results last in the long-term,
not just for 8 weeks. The Challenge was originally built on the basis of community, to
have not only me teaching you but also everyone else doing the same program as
you. This is what prompted me to create the private Facebook Communities for female
and male participants in The Challenge. If you haven’t already, you can join these
groups by clicking the buttons below and answering the request questions:
FEMALE FACEBOOK
GROUP
MALE FACEBOOK
GROUP
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KEEPING YOURSELF ACCOUNTABLE
Hey guys, it’s me, Jenna!
You will see a couple more videos from me in this challenge and one of
them is on accountability and “accountability buddies”.
Have you ever wondered why you say you want something but then
some days, in some moments you just go “f*ck it” and totally lose sight
of your goals. You’re smart. You know how to lose weight, you more or
less know what it takes to eat better, move, train harder, and look after
yourself. If you feel like you know what it takes but somehow you just
haven’t been able to achieve the goals you truly want for yourself, or
maybe you have, but you can’t sustain them, then this part is SPECIFICALLY
for you.
You have ever ything you need to succeed now, the next 8 weeks is truly
yours for the taking. You have the tools, the education, the program, the
suppor t, you do not need to worry about the “do you know how to get
results” par t of what I was asking earlier, because that’s what Mark is for,
that’s why we are here.
What I want to do, is help you BE TRUE TO YOU, stick to your word,
act ever yday with integrity, do what you say you will do and in the
moments, those 3-5pm slumps, or those cold, dark mornings, those final
weeks, I want you to think of me, think of these words, watch that video.
You are doing this for you. You have your reasons, no one can give you
a stronger sense of purpose and devotion than yourself. Motivation is
not your shadow! It comes and goes, accept that!
Take responsibility for your results right now and commit to having an
accountability buddy. Use this graphic below and post it on your socials,
making sure you tag @jennanne & @coachmarkcarroll:
Click Here!
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4 steps to keeping yourself accountable
Visualise your best self, imagine if you won every single day for 8 weeks,
how you’d be, look and feel 8 weeks from now. Visualise yourself this
way everyday and act like that version of you would.
Journal, or jot down some thoughts, use this graphic as a guide, what
are 3 things you’re grateful for? Why? Can be whatever you want it to
be, a page, a word, a sentence. I’m reading Stillness Is The Key by Ryan
Holiday right now and I can’t recommend it enough.
Set yourself one non negotiable for the day, something you must do or
must not miss out on doing. Can be anything, read 10 pages of a book,
meditate, hit your steps (should be doing this anyway), give love, get off
your phone by 8pm etc.
Share this with a buddy on The Challenge. Make it a habit, it’s important
to be true to your word and live in the NOW! 8 weeks may seem like a
stretch but you can win today, set intentions in the morning and check
in with yourself in the evening to be sure you’re on track, have you done
your non negotiable? This graphic is your tool, your key to winning the
day. You win everyday, you win the week. Do that just 8 times over, and
you’re achieving your best results yet.
That’s all from me, let’s do this, we are all in this together!
Much love,
Jenna
@Jennanne
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Training Programs Breakdown
This Challenge is split into 2 phases, each phase being 4 weeks:
Phase 1: DUP 1
Phase 2: DUP 2
I have filmed multiple videos for you, explaining each phase and
the overall Challenge program overview, which you can find in
your Challenge Dashboard! To access this, click the button below
(making sure you are signed into my website) and go to the
‘TRAINING’ tab on the left:
CLICK HERE TO ACCESS
THE CHALLENGE DASHBOARD
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WARMING UP
As I have always said, warming up is a crucial part of your
workout and we must always ensure that our bodies are
warmed up and ready to hit those high weights and PB’s.
For The Challenge, I have asked my brother Glen, who is a
Strength and Conditioning Coach, to come and film some
videos on warming up and improving mobility for your
workouts. In these videos, Glen gives you some warm ups
specifically for your lower and upper body workouts.
The main goal of warming up is to build and get the body
and brain ready for the movement/s we are about to
perform. Watch all of videos from Glen, in the ‘TRAINING’
tab on the Dashboard:
CLICK HERE TO ACCESS
YOUR DASHBOARD
TIP: Start your lower body sessions with the
5,4,3,2,1 warm-up (videos in ‘BEFORE YOU START’
tab). This can be done after the mobility drills
and is important to warm up the nervous system
before your big lifts.
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Tempo
Tempo seems to be something that a lot of people struggle to understand,
and I understand why. This is why I always go into it in my programs and
Challenges. Even with this constant reminder, I know some people are still
going to be confused which is why I want to try and simply tempo for you…
again!
The way that I look and think about tempo is realising these two things:
When I am ‘lowering’ the weight or the easier part of the lift, which is
known as the ECCENTRIC (E for Easy!)
When I am ‘lifting’ the weight or the hardest part of the lift, which is
known as the CONCENTRIC (C for Crap, this is hard!)
We know that the first number in the sequence of four is the ECCENTRIC and
the third number is the CONCENTRIC. The other two numbers (the second and
fourth numbers) are the PAUSES (if any) we perform at the bottom and top of
the exercise.
Let me give you some examples to explain this further:
You are performing DB Romanian Deadlifts and the tempo is 2310. You need to
think; “When am I LOWERING the weight and when am I LIFTING the weight?”
This will indicate which is your ECCENTRIC, CONCENTRIC and also where you
are PAUSING.
The 2310 tempo means that we are going to start with our lowering (eccentric)
phase, as this is how we would normally begin a Romanian Deadlift. We are
going to be LOWERING our DB’s down for 2 seconds and then pausing at
the bottom of the movement for 3 seconds. We will then have an explosive
LIFTING of the weight as we only have 1 second to do so. This is then followed
by 0 seconds, which means we have no rest at the top of the movement!
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Another example would be if we are performing a Lat Pulldown with the
tempo 2112. As you can see, the third number is highlighted which means
we are starting at this point in the tempo. This is because (like many
other exercises) we actually start our Lat Pulldown with the CONCENTRIC
phase as we are LIFTING the weight (in the machine) by pulling it down
to our chest.
The way we would perform this is by starting with our highlighted
number, 1 second, which means we are pulling down the machine for 1
second and then pausing at the bottom of the exercise for 2 seconds.
We then have 2 seconds to release the weight and go back up and then
pause at the top for 1 second (rest).
If you see an X, this is an explosive movement, usually in the concentric
phase or in the finishing positions which indicates no rest or explode up!
I’ve explained this even further in this video for you which can
be found in the ‘TRAINING’ tab!
CLICK HERE TO ACCESS
YOUR DASHBOARD
TIP: The easier part (ECCENTRIC = EASY) of the lift is the FIRST
NUMBER in your tempo. The hardest part (CONCENTRIC = CRAP,
THIS IS HARD) is the THIRD NUMBER in your tempo. The other
numbers are your PAUSES.
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Intensity Techniques
Something that I tend to always include in my programs and Challenges
are intensity techniques. Basically, these are small additions to your
exercises or workouts to give you that extra push, burn, finish…
whatever you want to call it, it’s going to hurt (in a good way).
In this Challenge, I have included some of my favourites but also some
new intensity techniques. I’ve explained and broken them all down
for you in a video which, once again, can be found in the ‘TRAINING’
tab on the Dashboard.
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So you only want to train 4 DAYS A WEEK?
A common question I receive is “What if I can only get to the gym 4 days a week?”.
That is fine! Simply drop one day off the 5 day program. But which day? Well as
always, It depends!
This depends on your goal.
For women who really want to bring up their lower body:
If your lower body is your focus, I would still do each of the 3 lower body days and
then drop 1 of the upper body days. Instead of just dropping one of the upper body
days completely, I would cycle between Upper 1 and Upper 2 each week so you
get that variety!
For women who want to develop their upper body more:
I would go with the balanced approach of 2 lower body days and 2 upper body
days. Each week, drop a different lower body day so you aren’t missing out on any
of them!
For the guys who want to focus on their upper body:
If you can only do your program 4 days a week, keep the 3 upper body days and
drop 1 of the lower body days. As said above, cycle which lower body day you
drop each week to keep the variety!
For the guys who want to develop their lower body more:
If your goal is to bring up your lower body then back off 1 upper body day. Again,
as stated above, I would suggest that you take out a different upper body workout
each week to ensure you aren’t missing out on any!
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CUT Cardio Requirements
In The Challenge, you are only required to do cardio if you are CUTTING. If you
are BUILDING, I want you to just focus on your resistance training and not include
any cardio for the next 8 weeks (obviously, still getting in your steps which I go
into below) - lucky you!
For those of you CUTTING, there are 4 phases for your cardio - each phase
being 2-week in length. Here are the breakdowns:
Phase 1:
Weeks 1-2
Steady State (LISS)
- Heart Rate 65% MAX
2 x 30 minutes per week
Phase 3:
Weeks 7-8
Intervals
- 30 seconds 100% on +
90 seconds slow and easy
recovery
2 x 30 minutes per week
Phase 2:
Weeks 3-4
Intervals
- 60 seconds 100% on +
60 seconds slow and easy
recovery
2 x 30 minutes per week
Phase 4:
Weeks 7-8
Intervals
- 20 seconds 110% on + 100
seconds slow and easy
recovery
2 x 30 minutes per week
Obviously, whether you are training at HOME or at a GYM, your cardio section is
going to be a bit different.
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GYM
If you are training at the gym, you could perform your interval cardio (in phase 2,
3 and 4) on a machine of your choice. Personally, I like the X-Trainer or the spin
bike best as the impact on the body is not as high as doing sprints. However, if
you enjoy sprints, go ahead! There are many options for you to choose from in
the gym for your LISS and intervals, such as the stairmaster, treadmill, skipping,
maybe even some boxing drills too!
HOME
If you are doing CUT at home, your options may be less. Obviously, if you have
a treadmill or X-Trainer at home, go crazy - get that LISS and those intervals in
there! If you are someone who doesn’t have machine equipment at home I
would recommend getting your phase 1 cardio (LISS) in through walking, and
your intervals in through skipping, boxing drills, bodyweight HIIT drills, running
or so many other things - the possibilities are endless! I’m sure there will be a few
good posts about this in the Facebook group too.
The biggest thing I have to highlight when it comes to your cardio is that you
need to separate it from your weights. Ideally, you would do your cardio on a
different day completely but if you’re someone who can’t, all I ask is that you try
your best to split your sessions up during the day and have your weights as a
priority over the cardio. For example, if you can do your weights in the morning
and then do your cardio at night, this is fine! You would be better off by having
at least 6-8 hours in between your weights and cardio sessions!
There is a video for you to watch on your cardio in the ‘CUT’ tab of your dashboard!
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Steps
For ease, your steps for The Challenge are broken down into 2 phases: Phase 1 is
weeks 1-4 and Phase 2 is weeks 5-8. In the CUT goal, we are going to be driving
your steps up as this is another way we can try to manipulate your fat loss rate!
I have filmed a video on your step goals which you can find in the ‘BEFORE YOU
START’ section of your dashboard.
I’ve included a daily step goal for you and also a weekly target. The reason I’ve
done this is so you can ‘make up’ your missed steps if you have an off day or
big day at work, which leaves you short of steps one day, just in case! Just like
calories, we have weekly step targets that we must hit, even if we don’t hit our
daily step targets.
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Phase 1:
Weeks 1-4
10,000-12,000 steps per day
Aim for at least 70,000 steps
per week for weeks 1-4
Phase 2:
Weeks 5-8
12,000-14,000 steps per day
Aim for at least 84,000 steps per
week for weeks 5-8
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Asking for help
Got a question that’s not being answered by the community? Need something
more specific about your experience on The Challenge? Email us
support@coachmarkcarroll.com
My team tends to the inbox Monday to Friday and are more than happy to
help with your queries.
Have you sent me an Instagram DM? My inbox is a little manic at times
and I really do get over a hundred messages a day (super grateful but also
overwhelming), instead of waiting for my reply, try asking your question in
the Facebook group first!
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Learning from the Videos
There’s 80 something videos in your dashboard to learn from! My advice,
watch them, and watch them again. Then watch them one more time.
Get a book, write notes. Get a highlighter.
Revision, reflection… Education is key, knowledge is power.
I’m giving you everything you need to know to not only get these epic results,
but to make them last!
It’s basically like an online course, an experience to transform what you know,
how you feel and what you look like over 8 weeks.
Own it! Dedicate some time to learning.
Watch and learn on the X-Trainer. How many videos can you watch in 24
minutes?
Just mind your step!
CLICK HERE TO ACCESS
YOUR DASHBOARD
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Weekly Check-Ins
Data is king. Photos are data. You can hate them all you like now, but we aren’t here
to stay the same. Take your photos!
RECORD YOUR MEASUREMENTS
TO CORRECTLY MEASURE YOUR WAIST CIRCUMFERENCE:
Stand and place a tape measure around your middle, we recommend using
your belly button as a guide so it is always consistent.
Make sure tape is horizontal around the waist.
Keep the tape snug around the waist, but not compressing the skin.
Measure your waist just after you breathe out.
Record your measurements in your biofeedback tracker weekly.
TRACK YOUR BIO-FEEDBACK WEEKLY
We have made a bio-feedback template for you to track everything such as body
measurements, training and nutrition compliance, and your lifestyle habits.
Make a copy of this and complete it weekly! To make your own copy, you will
need to click ‘File’, then ‘Make a Copy’. Click here for your Bio-feedback template:
Tracking Bio-Feedback
16
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E: support@coachmarkcarroll.com
W: www.coachmarkcarroll.com
FEMALE GYM
CUT
PROGRAM: DUP
TRAINING TEMPLATES
PHASE 1
FEMALE gym CUT
CLICK THE WORKOUT Names
BELOW TO Access THE
VIDEO EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
MONDAY
Lower Heavy
10,000
TUESDAY
Upper Moderate
10,000
WEDNESDAY
Lower Moderate
10,000
THURSDAY
REST
10,000
FRIDAY
Upper Light
10,000
SATURDAY
Lower Light
10,000
REST
10,000
SUNDAY
CARDIO
Refer to your
Welcome Pack!
2
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER HEAVY
SETS
REPS
REST
TEMPO
1
4
8
120
2110
2
4
8
120
2110
3
4
8
120
2110
4
4
8
120
2110
SETS
REPS
REST
TEMPO
1
4
8 Each Leg
120
2110
2
4
8 Each Leg
120
2110
3
4
8 Each Leg
120
2110
4
4
8 Each Leg
120
2110
SETS
REPS
REST
TEMPO
1
4
8
100
2011
2
4
8
100
2011
3
4
8
100
2011
4
4
8
100
2011
SETS
REPS
REST
TEMPO
1
4
8
100
2011
2
4
8
100
2011
3
4
8
100
2011
4
4
8
100
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
Leg Press - Feet Middle
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
75
3010
2
3
8-10
75
3010
3
3
8-10
75
3010
4
3
8-10
75
3010
e
SET 3
Lying Leg Curl - Paused at Bottom
WEEK
e
SET 2
BB Hip thrusts - Paused at Top
WEEK
D
SET 1
DB Front Foot Elevated Split Squat
WEEK
C
MONDAY
BB Conventional Deadlift
WEEK
B
PROGRAM: DUP
TRAINING TEMPLATES
A
CUT
Rope Crunches
WEEK
SETS
REPS
REST
TEMPO
1
4
12
45
2010
2
4
12
45
2010
3
4
12
45
2010
4
4
12
45
2010
3
FEMALE GYM
CUT
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER MODERATE
450 Incline DB Press - Neutral
WEEK
SETS
REPS
REST
TEMPO
1
4
12
90
2010
2
4
12
90
2010
3
4
12
90
2010
4
4
12
90
2010
B
SETS
REPS
REST
TEMPO
1
4
12
90
2010
2
4
12
90
2010
3
4
12
90
2010
4
4
12
90
2010
SETS
REPS
REST
TEMPO
1
4
12
15
2010
2
4
12
15
2010
3
4
12
15
2010
4
4
12
15
2010
SETS
REPS
REST
TEMPO
1
4
12
90
2010
2
4
12
90
2010
3
4
12
90
2010
4
4
12
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 1
SET 2
SET 3
SET 4
SET 5
Standing Face Pull - Rope
WEEK
SETS
REPS
REST
TEMPO
1
3
12
60
2011
2
3
12
60
2011
3
3
12
60
2011
4
3
12
60
2011
e1
SET 3
Seated Row - Mid Neutral Grip
WEEK
d
SET 2
Standing DB Lateral Raises
WEEK
c2
SET 1
Lat Pulldown - Mid Pronated Grip
WEEK
C1
TUESDAY
TRAINING TEMPLATES
A
PROGRAM: DUP
450 Incline DB Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
12
15
2010
2
3
12
15
2010
3
3
12
15
2010
4
3
12
15
2010
4
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER MODERATE
PROGRAM: DUP
TUESDAY
150 Incline DB Triceps Extensions
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
12
60
2010
2
3
12
60
2010
3
3
12
60
2010
4
3
12
60
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
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
TRAINING TEMPLATES
e2
CUT
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
5
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER MODERATE
SETS
REPS
REST
TEMPO
1
4
12
120
2010
2
4
12
120
2010
3
4
12
120
2010
4
4
12
120
2010
SETS
REPS
REST
TEMPO
1
4
12 Each Leg
90
2010
2
4
12 Each Leg
90
2010
3
4
12 Each Leg
90
2010
4
4
12 Each Leg
90
2010
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
75
2010
2
3
12 Each Leg
75
2010
3
3
12 Each Leg
75
2010
4
3
12 Each Leg
75
2010
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
60
2010
2
3
12 Each Leg
60
2010
3
3
12 Each Leg
60
2010
4
3
12 Each Leg
60
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
450 Back Extensions - Hold Plate Behind Head
WEEK
SETS
REPS
REST
TEMPO
1
3
12
60
2012
2
3
12
60
2012
3
3
12
60
2012
4
3
12
60
2012
f
SET 3
One Leg Hip Thrust - 1 & 1/4 Reps - DB on Thigh
WEEK
e
SET 2
Single Lying leg Curl
WEEK
d
SET 1
DB Deficit Reverse Lunges
WEEK
c
WEDNESDAY
High Bar Squat
WEEK
B
PROGRAM: DUP
TRAINING TEMPLATES
A
CUT
Kickbacks - Cable or Banded
WEEK
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
30
1011
2
3
12 Each Leg
30
1011
3
3
12 Each Leg
30
1011
4
3
12 Each Leg
30
1011
6
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER MODERATE
PROGRAM: DUP
WEDNeSDAy
Reverse Crunches
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
4
15
45
2010
2
4
15
45
2010
3
4
15
45
2010
4
4
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
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
g
CUT
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
7
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER LIGHT
SETS
REPS
REST
TEMPO
1
4
15
10
2010
2
4
15
10
2010
3
4
15
10
2010
4
4
15
10
2010
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
120
2010
SETS
REPS
REST
TEMPO
1
4
15
10
2010
2
4
15
10
2010
3
4
15
10
2010
4
4
15
10
2010
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
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
Seated Rope Pull to Neck
WEEK
SETS
REPS
REST
TEMPO
1
3
15
45
2011
2
3
15
45
2011
3
3
15
45
2011
4
3
15
45
2011
d1
SET 3
650 Arnold DB Press
WEEK
c
SET 2
450 Prone DB Lateral Raises
WEEK
b2
SET 1
BB Bent Over Rows
WEEK
b1
FRIDAY
Straight Arm Pulldowns - Rope
WEEK
a2
PROGRAM: DUP
TRAINING TEMPLATES
A1
CUT
BB Curls
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
8
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER LIGHT
PROGRAM: DUP
FRIDAY
BB Skull Crushers
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
15
60
2010
2
3
15
60
2010
3
3
15
60
2010
4
3
15
60
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
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
TRAINING TEMPLATES
d2
CUT
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
9
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER LIGHT
SETS
REPS
REST
TEMPO
1
4
15
10
2011
2
4
15
10
2011
3
4
15
10
2011
4
4
15
10
2011
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
120
2010
SETS
REPS
REST
TEMPO
1
4
15
10
2011
2
4
15
10
2011
3
4
15
10
2011
4
4
15
10
2011
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
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 2
SET 3
SET 4
SET 5
Kas Glute Bridge
WEEK
SETS
REPS
REST
TEMPO
1
4
15
10
2011
2
4
15
10
2011
3
4
15
10
2011
4
4
15
10
2011
c2
SET 3
DB Romanian Deadlifts
WEEK
c1
SET 2
Lying Leg Curls - Paused at Top
WEEK
b2
SET 1
DB Squats - High Heel Elevation - Constant Tension
WEEK
b1
SATURDAY
Leg Extensions - Paused at Top
WEEK
a2
PROGRAM: DUP
TRAINING TEMPLATES
A1
CUT
300 Straight Leg Abductions - Banded or Cable
WEEK
SETS
REPS
REST
TEMPO
1
4
15 Each Leg
120
1010
2
4
15 Each Leg
120
1010
3
4
15 Each Leg
120
1010
4
4
15 Each Leg
120
1010
SET 1
10
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER LIGHT
PROGRAM: DUP
SATURDAY
Hanging Knee Raises
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
Max
45
2010
2
3
Max
45
2010
3
3
Max
45
2010
4
3
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
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
TRAINING TEMPLATES
d
CUT
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
11
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the
greater, may be photocopied by any educational institution for its educational purposes provided that the
education institution (or the body that administers it has given a remuneration notice to Copyright
Agency Limited (CAL) under the Act.
Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.
info@coachmarkcarroll.com
www.coachmarkcarroll.com
FEMALE GYM
CUT
PROGRAM: DUP
TRAINING TEMPLATES
PHASE 2
FEMALE gym CUT
CLICK THE WORKOUT Names
BELOW TO Access THE
VIDEO EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
MONDAY
Lower Heavy
12,000-14,000
TUESDAY
Upper Heavy
12,000-14,000
CARDIO
Week 5-6
WEDNESDAY
Lower Moderate
12,000-14,000
Intervals - 30 seconds 100% on
+ 90 seconds slow and easy
recovery
2 x 30 minutes per week
THURSDAY
REST
12,000-14,000
Week 7-8
Upper Moderate
12,000-14,000
Lower Light
12,000-14,000
REST
12,000-14,000
FRIDAY
SATURDAY
SUNDAY
Intervals - 20 seconds 110% on
+ 100 seconds slow and easy
recovery
2 x 30 minutes per week
2
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER HEAVY
SETS
REPS
REST
TEMPO
1
4
6
100
3110
2
4
6
100
3110
3
4
6
100
3110
4
4
6
100
3110
SETS
REPS
REST
TEMPO
1
4
6 Each Leg
100
2210
2
4
6 Each Leg
100
2210
3
4
6 Each Leg
100
2210
4
4
6 Each Leg
100
2210
SETS
REPS
REST
TEMPO
1
4
6-8
90
2110
2
4
6-8
90
2110
3
4
6-8
90
2110
4
4
6-8
90
2110
SETS
REPS
REST
TEMPO
1
4
8
100
3010
2
4
8
100
3010
3
4
8
100
3010
4
4
8
100
3010
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
30° Straight Leg Abductions - Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
15 Each Leg
45
3010
2
3
15 Each Leg
45
3010
3
3
15 Each Leg
45
3010
4
3
15 Each Leg
45
3010
e
SET 3
Hack Squat
WEEK
d
SET 2
BB Hip Thrusts - Dead Stops
WEEK
c
SET 1
DB Front Foot Elevated Split Squats
WEEK
b
MONDAY
BB Conventional Deadlift
WEEK
a2
PROGRAM: DUP
TRAINING TEMPLATES
A1
CUT
Rope Crunches - 1 & 1/4 Reps
WEEK
SETS
REPS
REST
TEMPO
1
3
10
45
2010
2
3
10
45
2010
3
3
10
45
2010
4
3
10
45
2010
3
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER heavy
SETS
REPS
REST
TEMPO
1
4
6
90
3010
2
4
6
90
3010
3
4
6
90
3010
4
4
6
90
3010
SETS
REPS
REST
TEMPO
1
4
3-5
90
4010
2
4
3-5
90
4010
3
4
3-5
90
4010
4
4
3-5
90
4010
SETS
REPS
REST
TEMPO
1
4
6-8
30
2110
2
4
6-8
30
2110
3
4
6-8
30
2110
4
4
6-8
30
2110
SETS
REPS
REST
TEMPO
1
4
6-8 Each Arm
100
2110
2
4
6-8 Each Arm
100
2110
3
4
6-8 Each Arm
100
2110
4
4
6-8 Each Arm
100
2110
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
65° Incline DB Hammer Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
6-8
45
4010
2
3
6-8
45
4010
3
3
6-8
45
4010
4
3
6-8
45
4010
c2
SET 3
One Arm DB rows
WEEK
c1
SET 2
Seated BB Overhead Press
WEEK
b2
SET 1
Pull Ups - Neutral - Eccentric Focused (Banded if Needed)
WEEK
b1
TUESDAY
DB Bench Press - Neutral
WEEK
a2
PROGRAM: DUP
TRAINING TEMPLATES
A1
CUT
Lying DB Triceps Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
45
2110
2
3
8-10
45
2110
3
3
8-10
45
2110
4
3
8-10
45
2110
4
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER MODERATE
SETS
REPS
REST
TEMPO
1
4
8
120
2210
2
4
8
120
2210
3
4
8
120
2210
4
4
8
120
2210
SETS
REST
TEMPO
1
4
8-10 Each Leg
60
2010
2
4
8-10 Each Leg
60
2010
3
4
8-10 Each Leg
60
2010
4
4
8-10 Each Leg
60
2010
REPS
SETS
REPS
REST
TEMPO
1
4
8
60
2010
2
4
8
60
2010
3
4
8
60
2010
4
4
8
60
2010
SETS
REPS
REST
TEMPO
1
4
15,12,10,8
90
2011
2
4
15,12,10,8
90
2011
3
4
15,12,10,8
90
2011
4
4
15,12,10,8
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
45* Back Extensions - Single Leg
WEEK
SETS
REPS
REST
TEMPO
1
3
8 Each Leg
60
2011
2
3
8 Each Leg
60
2011
3
3
8 Each Leg
60
2011
4
3
8 Each Leg
60
2011
e
SET 3
Kas Glute Bridge
WEEK
d
SET 2
Lying Leg Curl - 1 & 1/4 Reps at Bottom
WEEK
c
SET 1
DB Deficit Lunge - Forward Step
WEEK
b2
WEDNESDAY
High Bar Squat - Paused
WEEK
B1
PROGRAM: DUP
TRAINING TEMPLATES
A
CUT
Reverse Crunches
WEEK
SETS
REPS
REST
TEMPO
1
3
10
45
4010
2
3
10
45
4010
3
3
10
45
4010
4
3
10
45
4010
5
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER moderate
SETS
REPS
REST
TEMPO
1
4
8
60
2210
2
4
8
60
2210
3
4
8
60
2210
4
4
8
60
2210
SETS
REPS
REST
TEMPO
1
4
6-8
60
2010
2
4
6-8
60
2010
3
4
6-8
60
2010
4
4
6-8
60
2010
SETS
REPS
REST
TEMPO
1
3
8
10
2010
2
3
8
10
2010
3
3
8
10
2010
4
3
8
10
2010
SETS
REPS
REST
TEMPO
1
4
8
90
2012
2
4
8
90
2012
3
4
8
90
2012
4
4
8
90
2012
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 Pec Deck
WEEK
SETS
REPS
REST
TEMPO
1
3
10
45
2010
2
3
10
45
2010
3
3
10
45
2010
4
3
10
45
2010
d1
SET 3
30° Prone DB Rows - Neutral
WEEK
c
SET 2
Standing DB Lateral Raises - 1 & 1/4 Reps
WEEK
b2
SET 1
Pull Ups - Pronated - Banded
WEEK
b1
FRIDAY
65° DB Shoulder Press - Neutral
WEEK
a2
PROGRAM: DUP
TRAINING TEMPLATES
A1
CUT
Cable Biceps Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
15,12,10
15
2010
2
3
15,12,10
15
2010
3
3
15,12,10
15
2010
4
3
15,12,10
15
2010
6
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
UPPER moderate
PROGRAM: DUP
FRIDAY
Rope Pushdowns
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
15,12,10
60
2010
2
3
15,12,10
60
2010
3
3
15,12,10
60
2010
4
3
15,12,10
60
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
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
TRAINING TEMPLATES
d2
CUT
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
7
FEMALE GYM
CLICK THE WORKOUT name TO
access THE VIDEO exercise PLAYLIST
LOWER LIGHT
SETS
REPS
REST
TEMPO
1
4
20,20,15,15
90
2010
2
4
20,20,15,15
90
2010
3
4
20,20,15,15
90
2010
4
4
20,20,15,15
90
2010
SETS
REPS
REST
TEMPO
1
3
20,15,15
90
2010
2
3
20,15,15
90
2010
3
3
20,15,15
90
2010
4
3
20,15,15
90
2010
SETS
REPS
REST
TEMPO
1
3
8
90
2010
2
3
8
90
2010
3
3
8
90
2010
4
3
8
90
2010
SETS
REPS
REST
TEMPO
1
3
12 Each Leg
60
3010
2
3
12 Each Leg
60
3010
3
3
12 Each Leg
60
3010
4
3
12 Each Leg
60
3010
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
Leg Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
20,15,15
60
2010
2
3
20,15,15
60
2010
3
3
20,15,15
60
2010
4
3
20,15,15
60
2010
f
SET 3
High Box Step Ups - Glutes Focused
WEEK
e
SET 2
Hip Thrusts - Triple Contraction Method (3 Pulses at the Top of Each Rep)
WEEK
d
SET 1
DB Squats - Heels Elevated - Constant Tension
WEEK
c
SATURDAY
Leg Press - Feet High
WEEK
b
PROGRAM: DUP
TRAINING TEMPLATES
a
CUT
30° Straight Leg Abductions - Banded or Cable
WEEK
SETS
REPS
REST
TEMPO
1
3
15 Each Leg
60
1010
2
3
15 Each Leg
60
1010
3
3
15 Each Leg
60
1010
4
3
15 Each Leg
60
1010
SET 1
8
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the
greater, may be photocopied by any educational institution for its educational purposes provided that the
education institution (or the body that administers it has given a remuneration notice to Copyright
Agency Limited (CAL) under the Act.
Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.
info@coachmarkcarroll.com
www.coachmarkcarroll.com