GET LEAN,
STAY HEALTHY
Hanna Öberg
@HANNAOEBERG
//
#FITOEBERG
ABOUT
Main goal with the guide: Shred and tone your shape & physique
8 weeks guide
2 weeks split
10 different workouts
Including:
Weight lifting (have to have access to the gym)
Cardio
Information:
- 5 days workout
- 2 days resting
- 3 lower body days / 2 upper body days /week
(Recommended weekly split: 2-3 days workout. 1 day rest. Repeat!)
EVERY DAY GOAL: 10.000 steps /day
Explaining Methods:
TUT – Time under Tension:
For example: Hip Thurst TUT: 1-1-3
MEANING: This is the speed of the movement in the performing
exercise.
1 – Thrust up the weights in 1 sec
1 – Hold the weights up and squeeze for 1 sec
3 – Lower phase 3 sec
SUPERSET (SS):
Working on two different exercises in the same set
For example: Biceps DB curls SUPERSET with Over head triceps
extensions. (no rest in between). Rest when you have done the full
superset.
PART 1
Day 1 - Lower Body Quads, Hamstrings & Glutes
1
Lying Leg Curl
T-U-T: 1-1-3
4 sets | 12 reps | Rest: 60s
2
Leg Press Duck Stance
3
Barbell Hip Thrusts
4
DB Romanian Deadlift
4
DB Glute Bridges
I
T-U-T: 2-1-1
4 sets | 20 reps | Rest: 90s
T-U-T: 1-2-2
5 sets | 12 reps | Rest: 120s
T-U-T: 2-1-1
4 sets | 12 reps
SUPERSET
II
T-U-T: 1-1-2
4 sets | 12 reps | Rest: 90s
WEEKS 1-4
PART 1
WEEKS 1-4
Day 1 - Lower Body Quads, Hamstrings & Glutes
5
DB Walking Lunges
3 sets | 10 reps each leg
Rest: 90s
Uphill power pulse walk (NO HANDS)
CARDIO
10 min level 5
5 min level 10
5 min level 15
20 min total
PART 1
Day 2 - Upper Body Back, Shoulders, Triceps, Abs
1
Chin up Neutral Grip
2
Seated Cable Rows
3
DB Front Raises
3
DB Upright Rows
T-U-T: 1-1-2
5 sets | 8 reps | Rest: 90s
I
T-U-T: 1-1-3
5 sets | 12 reps | Rest: 60s
T-U-T: 1-1-2
4 sets | 12 reps
SUPERSET
II
4
I
T-U-T: 1-1-2
4 sets | 12 reps | Rest: 90s
Cable Rope Triceps Extensions
T-U-T: 1-1-3
4 sets | 8 reps max
SUPERSET
4
II
Cable Rope Face Pull
T-U-T: 1-1-3
4 sets | 8 reps | Rest: 60s
WEEKS 1-4
PART 1
WEEKS 1-4
Day 2 - Upper Body Back, Shoulders, Triceps, Abs
5
DB Lateral Raises
T-U-T: 1-1-3
4 sets | 12 reps | Rest: 45s
20 min Sprints
CARDIO
30s ON
90s OFF walking
20 min total
3 rounds | 20 reps each exercise
ABS
CIRCUIT
- Plank - Hand to foot
- Weighted Knee Crunches
- Sive V-Ups
Rest: 60s between rounds
PART 1
Day 3 - Lower Body Quads, Hamstrings & Glutes
1
Barbell Sumo Deadlift
T-U-T: 1-1-4
6 sets | 10 reps | Rest: 120s
2
I
DB Alternating Split Squats
T-U-T: 3-1-1
5 sets | 10 reps
SUPERSET
2
II
DB Hell Elevate Goblet Squats
Heels on 20kg plate
T-U-T: 2-1-1
5 sets | 10 reps | Rest: 120s
3
DB Stiff Legged Deadlift
4
BB-Stance Hip Thrusts
5
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s
T-U-T: 1-1-2
3 sets | 12 reps | Rest: 60s
45* Back Extensions
Rounded Back
3 sets | 25 reps | Rest: 60s
WEEKS 1-4
PART 1
WEEKS 1-4
Day 3 - Lower Body Quads, Hamstrings & Glutes
CARDIO
20 min bicycle
Keep pulse up
PART 1
Day 4 - Upper Body Back, Shoulders, Biceps, Chest, Abs
Warmup: 10-15 crosstrainer
1
Barbell Deadlifts
T-U-T: 1-1-3
5 sets | 10 reps | Rest: 120s
2
Lat Pulldown
3
DB Seated Arnold Press
3
DB Lateral Raises
4
DB Incline Chest Press
I
T-U-T: 1-0-3
4 sets | 12 reps | Rest: 45s
T-U-T: 3-1-1
4 sets | 12 reps
SUPERSET
II
T-U-T: 1-1-2
4 sets | 15 reps | Rest: 90s
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 45s
WEEKS 1-4
PART 1
WEEKS 1-4
Day 4 - Upper Body Back, Shoulders, Biceps, Chest, Abs
5
I
DB Incline Back Flyes
5 sets | 12 reps
SUPERSET
5
II
6
DB Incline Biceps Spider Curls
5 sets | 12 reps | Rest: 45s
Abs Superset
4 rounds
- Cable crunches 20 reps
- Plank 30s
Rest: 45s between rounds
20 min Sprints + Walking
CARDIO
5 min sprint
20s ON | 10s OFF | 10 rounds
5 min walk (active rest)
5 min spint
20s ON | 10s OFF | 10 rounds
5 min walk (active rest)
PART 1
WEEKS 1-4
Day 5 - Lower Body Glute Focused | Warmup: 10-15 min bicycle
1
Hip Thrusts
T-U-T: 1-3-1
5 sets | 10 reps | Rest: 60s
2
I
High Bar Squats
T-U-T: 3-1-1
4 sets | 8 reps
SUPERSET
2
II
Alternating DB Box Step-ups
T-U-T: 1-1-2
4 sets | 12 reps each leg | Rest: 90s
3
Cable Pull Through
4
Cable Kick Backs
T-U-T: 3-1-2
4 sets | 15 reps | Rest: 60s
T-U-T: 1-1-2
3 sets | 12 reps | Rest: 45s
PART 1
WEEKS 1-4
Day 5 - Lower Body Glute Focused
5
Calf Raises Leg Press
3 sets | 15 reps | Rest: 60s
Uphill power pulse walk (NO HANDS)
CARDIO
10 min level 5
5 min level 10
5 min level 15
20 min total
PART 2
Day 1 - Lower Body Hamstrings & Glutes
1
BB Stiff Deadlift
T-U-T: 3-1-1
5 sets | 10 reps | Rest: 90s
2
3
4
I
Leg Press High & Wide Stance
T-U-T: 2-1-1
5 sets | 15 reps | Rest: 60s
Barbell Hip Thrust 1 & 1/4 reps
T-U-T: 1-1-2
4 sets | 10 reps | Rest: 60s
DB Single Leg RDL
T-U-T: 2-1-1
4 sets | 12 reps each leg
SUPERSET
4
II
45* Back Extensions Rounded Back
T-U-T: 2-1-2
4 sets | 12 reps | Rest: 120s
WEEKS 5-8
PART 2
WEEKS 5-8
Day 1 - Lower Body Hamstrings & Glutes
5
Smith Machine Kicks
T-U-T: 1-1-2
3 sets | 15 reps | Rest: 60s
CARDIO
Uphill Power Pulse Walk (No Hands)
20 min on level 7-10
PART 2
Day 2 - Upper Body Shoulders, Back, Biceps, Abs
Warmup: 10-15 min crosstrainer
1
Barbell Over Head Shoulder Press
I
T-U-T: 1-1-4
5 sets | 7 reps
SUPERSET
1
DB Upright Rows
II
2
3
T-U-T: 1-1-2
5 sets | 15 reps | Rest: 120s
Barbell Rows Reversed Grip
T-U-T: 1-1-3
5 sets | 10 reps | Rest: 60s
Narrow Grip Pulldowns
T-U-T: 1-1-2
4 sets | 12 reps | Rest: 45s
4
Single Arm DB Rows
4
DB Hammer Curls
I
T-U-T: 1-1-2
3 sets | 12 reps each arm
SUPERSET
II
T-U-T: 1-1-2
3 sets | 12 reps each arm | Rest: 90s
WEEKS 5-8
PART 2
WEEKS 5-8
Day 2 - Upper Body Shoulders, Back, Biceps, Abs
5
DB Back Flyes
3 sets | 15 reps | Rest: 45s
3 rounds | 10 reps each exercise
ABS
CIRCUIT
- Hanging leg lifts
- Weighted single leg knee crunches
- Russian twist 10 reps each side
Rest: 60s between rounds
CARDIO
20 min sprints
30s ON | 90s OFF Walking
PART 2
Day 3 - Lower Body Quads & Glutes
Warmup: 10-15 min bicycle
1
Leg Extensions (Dropset)
Drop 3 x 15 reps each | Rest: 90s
2
3
4
I
Barbell Hell Elevate Squats
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s
Barbell Front Foot Elevaate
Split Squats
T-U-T: 3-1-1
4 sets | 10 reps | Rest: 60s
DB Single Leg Hip Thrust
T-U-T: 1-1-3
3 sets | 12 reps each leg
SUPERSET
4
II
Hyper Reversed Frog Pumps
3 sets | 20 reps | Rest: 60s
WEEKS 5-8
PART 2
WEEKS 5-8
Day 3 - Lower Body Quads & Glutes
5
Abdution Machine
4 sets | 15 reps | Rest: 45s
CARDIO
20 min bicycle
Keep pulse up
PART 2
Day 4 - Upper Body Back. Shoulders, Triceps, Chest, Abs
Warmup: 10-15 min crosstrainer
1
Pull ups (Banded if necessary)
I
T-U-T: 1-1-3
5 sets | 8 reps
SUPERSET
1
Cable Rope Rows
II
2
3
I
T-U-T: 1-1-2
5 sets | 15 reps | Rest: 120s
Back Extensions
T-U-T: 1-2-2
3 sets | 15 reps | Rest: 45s
Standing DB Lateral Raises
1 & 1/4 reps
T-U-T: 1-2-2
3 sets | 12 reps
SUPERSET
3
II
Seated DB Shoulder Press
T-U-T: 1-1-2
4 sets | 12 reps | Rest: 90s
WEEKS 5-8
PART 2
WEEKS 5-8
Day 4 - Upper Body Back. Shoulders, Triceps, Chest, Abs
Warmup: 10-15 min crosstrainer
4
I
Flat DB Chest Press
T-U-T: 1-1-2
3 sets | 15 reps
SUPERSET
4
II
DB Narrow Grip Triceps Press
T-U-T: 1-1-2
3 sets | 15 reps | Rest: 90s
3 rounds | 15 reps each exercise
ABS
CIRCUIT
- Crunches
- Knee to below crunches
- Side plank hip dip
Rest: 45s between rounds
20 min Sprints + Walking
CARDIO
5 min sprint
20s ON | 10s OFF | 10 rounds
5 min walk (active rest)
5 min spint
20s ON | 10s OFF | 10 rounds
5 min walk (active rest)
PART 2
Day 5 - Lower Body Glute focus
Warmup: 10-15 min bicycle
Snaatch Grip Deadlifts
Feet Elevate on 20kg plate
1
T-U-T: 1-1-3
5 sets | 8 reps | Rest: 60s
2
3
I
Barbell Good Mornings
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s
DB Bulgarian Split Squats
T-U-T: 1-2-1
4 sets | 12 reps
SUPERSET
3
II
4
DB Frog Pumps
T-U-T: 1-2-1
4 sets | 15 reps | Rest: 120s
BB-Stance Hip Thrust
T-U-T: 1-1-2
4 sets | 15 reps | Rest: 60s
WEEKS 5-8
PART 2
WEEKS 5-8
Day 5 - Lower Body Glute focus
5
Standing Calf
Weighted Raises
3 sets | 15 reps | Rest: 60s
20 min total
CARDIO
5 min jog level 1-3
5min walk (active rest)
5 min jog level 3-5
5 min walk (active rest)