Gains with Lovelylesh 2 Contents 2 4 8 10 13 19 27 34 38 Introduction Nutrition Training Tips Videos Intro Glute Isolation Weeks 1-4 Workouts Weeks 4-8 Workouts Cardio Progress pictures 3 “ Motivation gets you started, Discipline keeps you going! 4 Nutrition ▸ ▸ ▸ ▸ Diet plays 80% role in the results we achieve. This guide is strictly a fitness guide that can be paired with one of my meal guides. Performing this guide with an improper diet will prevent you from achieving your desired results. For Fat Loss pair with my “Carb Cycle Meal Guide” this will allow you to decrease fat while building lean muscle mass and building curves. This is highly recommended for maximum results. Start this guide and the 30-day carb cycle on the same day. The results will be worth it! 5 Nutrition ▸ If your goal is weight gain, I recommend pairing this guide with my “Gains Meal Guide” which is a higher carb and protein diet to help grow your muscles. Disclaimer: I recommend completing my Carb Cycle Meal Guide for fat loss paired with this workout guide if you have any body fat to decrease. As the goal is to not gain more body fat. 6 Workout Guide Layout Step 1 Stretch, 10 Minute Warmups. Step 2 Daily Workout Step 3 Post Workout Stretch & Foam Roll 7 “ Get up every morning and tell yourself I can do this! 8 Training ▸ ▸ ▸ This workout plan is structured around 5 days of workouts and two days rest. Rest is very essential. As our muscles recovery this is where growth occurs. Feel free to adjust this plan based on your own schedule. For maximum results try to not miss days. If you are a new to training, you may be sore. Its ok to miss a day if your muscles are too fatigued. Use these tips to help with soreness are drink plenty of water, stretch, foam roll and get plenty of rest. You can also take an Epson salt bath and use a handheld massage gun. 9 Training ▸ Rest period in between sets is very important as we want to keep our heart rates pumping. Rest time should not exceed 60 seconds. Keep a timer so that you can keep rack of your rest period. 10 Videos You will be provided with video demonstrations of each exercise to peform daily. Please study the videos and practice proper form prior to starting this guide. Place your screenshot here 11 Video Guidance • • • • This is a gym based guide but these exercises can be performed at home depending on the equipment that you have. Free weights/dumbbells can be found instore, online or Amazon. Weights and equipment shown in the videos are for recording purposed only. Please modify weights to what is available for you. For instance, if the video demonstrates a straight bar this can be swapt out for dumbbells or kettle bells. Some gym machines workouts are included in this guide. For weeks 1-4 keep track of the wieghts that you are using as you will want to progress in weight over the weeks. You will determine what weight is suitable to your goals and personal strength. 12 Video Guidance • • • • • • Please select a challenging weight, everyone's level of fitness is different and therefore will have different strengths and capabilities. The goal is to feel fatigued by closer to the end of the rep count. If you can perform each exercise easily to the end of the reps, this means you need to increase your weight. Reduce your weight if you are failing to get to the half point of reps. For example, if the exercise calls for 15 reps you should feel fatigued by rep 10 but push through to 15. There will be a video link for each day of videos. When an exercise calls for Superset, this means the two exercises are perfomed back-to-back with no rest. There is no more than 1 min rest inbetween sets. Tri-set is all three exercises perfromed back-to-back with no rest. 13 Stretching Stretching prior to your workout is very important. Stretching keeps the muscles flexible, strong and healthy. Stretching allows more range of motion and will improve overall performance. Without stretching, your muscles can become very tight which can affect your workouts and cause possible injuries. I recommend stretching before and after every workout. Specifically, stretching the muscle groups that you will be working. Below is a video link for stretch guidance https://youtu.be/SOmOCfhKwIw Glute Isolation Your glutes are the largest muscle in your entire body. Activating your glutes before every lower body day is important. This will wake up your glutes and warm them up making it easier to grown them. During this guide you must have resistance bands as this has been the foundation of my glute development. Here is a link to my bands below. Lovely Peach by Lesh Bands 14 15 “ You don’t get the ass you want by sitting on it! 16 Warm Up For all Workouts Perform Warm up for 5 Minutes: Choose 1 • • • • Stairmaster (level 6 or higher) Treadmill on an incline Jump Rope Row Machine 17 Glute Isolation Warm up • • • • Before every lower body day you’ll have a banded warm up routine to fire up your glutes before weights. DO NOT SKIP this warm up it’s very important for your glute development. Chose 4-5 different band warm up exercises before starting workout. This should take about 5 minutes. Make the selection vary weekly. Complete the 4-5 exercises back-to-back for 3 rounds. Take no more than 60 sec rest between rounds. Choose a challenging resistance band. Typically, medium-heavy for glute bridges and squats and light-medium for kick backs etc. 18 Band Glute Warmups ▸ ▸ ▸ ▸ ▸ ▸ 3x15 Glute Bridges 3x12 Donkey Kicks 3x10 Pulse Straight Leg Kick Backs 3x12 Fire Hydrants 3x10 Leg Raises on Stomach 3x10 Clam Shells Band Warmups ▸ ▸ ▸ ▸ ▸ ▸ ▸ ▸ 3x10 Single Leg Side Leg Raise 3x10 Single Leg Glute Bridge 3x15 Glute Bridges w Abductions 3x10 Banded Hip Thrust 3x15 Squat w Leg Raise 3x15 Squat into Kickback Squat Jacks Squat Side Steps We e ks 1- 4 20 Video Links Day 1 Day 2 Day 3 Day 4 Day 5 21 Day 1: Lower Body 5 min Band Warm Up Workout Superset ▸ 3x15 Deadlifts ▸ 3x12 Step Ups ▸ ▸ 3x15 Hip Thrust 3x15 Leg Press Superset ▸ 3x10 Curtsey Lunges (each leg) ▸ 3x15 Goblet Squats w/Elevate Heels 22 Day 2: Upper Body & Abs Workout Superset ▸ 3x10 Standing Walk Out Plank Jacks ▸ 3x12 Mountain Climbers Superset ▸ 3x12 Chest Press ▸ 3x10 Overhead Rows Superset ▸ 3x12 Lateral Raises ▸ 3x10 Triceps Kickbacks Superset ▸ 3x12 Dumbbell Shoulder Press ▸ 3x12 Dumbbell Around the World ▸ 3x12 Bicep Curl into Press 23 Day 3: Lower Body 5 min Band Warm Up Workout ▸ 3x15 Cable Pull Throughs ▸ 3x15 Cable Deadlifts Superset ▸ 3x15 Cable Kick Backs ▸ 3x10 Cable Hip Abductions ▸ 3x12 Cable Single Leg Squat (each leg) Superset ▸ 3x15 Kneeling Squats ▸ 3x15 RDL w Elevated Heels 24 Day 4: Upper & Abs Workout Superset ▸ 3x15 Seated Cable rows ▸ 3x12 Lat Pull Downs Superset ▸ 3x 30-60 Sec Basic plank hold ▸ 3x12 Superman Superset ▸ 3x10 Rear Delt Fly’s ▸ 3x15 Back Row ▸ 3x15 Back Hyperextension Superset ▸ 3x30-60 sec Standing Core Rotation ▸ 3x15 Oblique Twist 25 Day 5: Lower Body 5 min Band Warm Up Workout Superset ▸ 3x15 Barbell Hip thrust ▸ 3x10 Bulgarian Split Squats (each leg) Superset ▸ 3x12 Good Mornings w/Long Band ▸ 3x12 Deadlifts w/Long Band Tri set ▸ 3x 10 Sumo Squats (elevated on steppers) ▸ 3x 10 Pulse ▸ 3x10 Deadlift 26 “ Push yourself because no one else is going to do it for you! We e ks 4 - 8 28 Video Links Day 1 Day 2 Day 3 Day 4 Day 5 29 Day 1: Lower Body 5 min Band Warmup Workout ▸ 5 sets Leg press (increase weight every set) 1x20, 1x15, 1x10, 1x8, 1x6 Superset ▸ 4x15 Seated Squat ▸ 4x20 Walking Lunges Superset ▸ 3x20 Duck Walks ▸ 3x15 Squat Side Steps ▸ 3x15 Laying Hamstring Curls 30 Day 2: Upper Body & Abs Workout ▸ 4x15 Assisted Pullups Superset ▸ 4x15 Cable Crunches ▸ 4x10 Hanging Leg Raises Superset ▸ 3x15 Triceps Pull Downs ▸ 3x15 Single Arm Pull Downs ▸ 3x15 Cable Upright Row Tri Set ▸ 3x10 Bird Dogs ▸ 3x10 Plank Shoulder Taps ▸ 3x15 Bicycles 31 Day 3: Lower Body 5 Min Band Warm Up Workout ▸ Hip Thrust (start with lower weight and go up each set) 1x15, 1x10. 1x8, 1x6 Superset ▸ 4x15 Cable Pull Throughs ▸ 4x15 Cable Deadlifts ▸ 4x15 Abductors Superset ▸ 3x15 Lateral Lunges ▸ 3x15 Squat Jumps 32 Day 4: Upper Body & Abs Workout Superset ▸ 4x15 Wide Grip Lat Pull Down ▸ 4x12 Front Raise & Lateral Raise Superset ▸ 3x15 Single Arm Back Row (each arm) ▸ 3xBarbell Shoulder Press Superset ▸ 30-60 seconds Standing Knee to Elbow ▸ 3x12 Renegade Rows Tri-set ▸ 3x6 Ab Circles (6 to the left, 6 to the right) ▸ 3x12 In & Out Abs ▸ 3x15 Toe Touches 33 Day 5: Lower Body 5 min Band W armup Workout ▸ 4x15 Glute Supe rse t ▸ 4x15 ▸ 4x15 Supe rse t ▸ 3x15 ▸ 3x15 Pushdow ns Kne e ling Squats RDLS w Ele vation Sumo De adlift Hype re xte nsions Supe rse t ▸ 3x15 Good mornings w / long band ▸ 3x15 De adlifts w / Long Band Cardio 35 Cardio Schedule: Cardio can be added to upper body days and at the end of weights on lower body days. Do Not Skip Cardio it’s important to achieve maximum results. Goal to Lose Fat ▸ 4-5 times a week 20- 30 minutes ▸ Stairmaster, Elliptical, treadmill, or HIIT Goal to Gain Weight ▸ 2 times a week 15-20 minutes Goal to Gain muscle & lose fat ▸ 4 times a week 20 minutes 36 Cardio Examples ▸ Treadmill: Sprint 1 min Walk 1 min (choose a challenging speed to sprint/jog) ▸ Elliptical: Fast pace 30 seconds Slower pace 30 seconds ▸ Stairmaster: 1 min faster pace to jog, 1 min walk ▸ HIIT: Pick 5 High intensity exercises perform 30 - 45 seconds on 15- 20 seconds rest for 4 - 5 rounds. 37 Yo u Did It ! I’m proud of all the hard work and dedication that you put into completing this guide and commiting to a healthy lifestyle! 38 Progress Pictures Please take full length pictures from the front, side and back with a clear blank background. Infront of a blank wall is always best. Take your pictures with the same poses, lighting and if possible, in undergarments/shorts and sports bra that show full results. For side and back poses its best to hold hands out at a distance. I recommend progress pictures over relying on the scale as they show true results and the scale can be discouraging. 39 Social Media Share your progress pics & vide os by hashtagging # love lyle shgains on instagram and tag me ! Ple ase e mail progre ss pics to Love lyle shfitne ss@gmail.com Place your scre e nshot he re 40 Disclaimer And Notices You should consult with your doctor before starting any diet, exercise or supplement regimen. If you have any health issues or concerns, please discuss it with your doctor prior. The information presented is general nature might not apply to everyone. This information contained is not intended to provide specific physical or mental heath advice. I am not a medical professional and nothing in this guide should be misconstrued to mean otherwise. There may be risks associated with participating in this guide for people in poor health or with preexisting physical or mental conditions. If you choose to participate in these risks, you do so at your own free will, knowing and voluntarily assuming all risk associated with such activities. These risks may also occur to someone who is currently in good health.
