SLIM THICK'
5.0
GYM VERSION
SLIM THICK'
8 WEEK CHALLENGE
TABLE OF CONTENTS
I Get to know me
4
II Slim thick vol.2 intro
5-6
III The tea to waist training
7-9
IV Frequently ask questions
10-11
V Nutrient & macro guide
12-14
VI Meal timing tips/ cheat meal
VII Starter grocery list
15
16-19
VIII Gut health
20
IX supplement guide
21
X meals/snack ideas
22-33
XI key points to understand
34-45
XII Week 1-8 workout splits
36-55
Book Title
HEY
BABE
am pleased to say that Slim Thick Vol.2
has absolutely CRUSHED all of my
expectations that I had for it, and that
gave me even more motivation to
provide the best possible experience to
each and every one of you!
I want to thank all of you for joining me
and believing in me . These next 8 weeks
are going to hold a very special place in
my heart, and the fact that I get to do
this with you all makes it all the better!
If you been following me for years you
know fitness has always been my
passion. I been training since 2013. I
been slim, I been thick , i been on the
fuller side, and in the last 2 years I have
also been on my much thinner side for
health reasons. But this year that I have
my health under control I told my self I
wanted to be in the best shape of my
life where I felt my most confident self
and for me that means muscler fit but
still very feminine curvy. Slim thick
VOL.2 has allowed me to add lean
muscle mass while at the same time
maintaining the hourglass shape figure.
Joselyn Vallejo
Handle
WWW.THATSHAPE.NET
PAGE 3
INTRODUCTION
SLIM THICK VOL.5
As you know, Slim Thick Vol.2 designed to get you on
track towards achieving the slim thick curves you’re
looking for , it will be hard, but I can promise if you can
push through, you will fall in love with your results and
better yet with yourself....
So without further ado, let's dig into the program...
Slim Thick Vol.2 is mainly split into three sections, and
we are going to have a brief review of all of them:
1. Workout splits 2. Nutrition and Diet 3. Accountability
Let's take a look at all of this and what to expect:
1. Workout splits:
You will have a total of 48 Training Days over the next 8
weeks . This is going to breakdown to 6 workouts each
week for the next 8 weeks. This includes 2
Lower body per week, 2 upper body, and 1 hiit/ fullbody
and lastly 1 active rest day. I find active rest days super
important. Get some body movement, stretch, yoga, get
your mind and body right for the next week.
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PAGE 4
INTRODUCTION
SLIM THICK VOL.5
2. Nutrition and Diet
So, if you didn’t get a custom meal plan with me don’t worry babe you will learn
all about how to create your own macros, grocery list ideas, how to use
MyFitnessPal and much more.
It is important to mention that you will need to STRICTLY adhere to follow your
Macro Plan if you wish to get your results. Nutrient is key babes. I have said it
before and Ill said Again, you will never outwork a bad diet you can go hard In
the gym but if you’re not eating according to your goals you will never truly see
the results you’re looking for. This program is designed to get you on track tours
your fitness journey , and because we only have 8 weeks together, we have ZERO
room for slip-ups in diet with convenience eating, over doing on cheat meals, etc
3. Accountability
Lastly, we’re going to talk about something vitally important to your success
these next 8 week ....SHOW UP!
I’m a huge believer that if you have someone by your side you will be more
accountable and motivated with your goals and results. So, that being said you
will have access to a private WhatsApp group chat where you will be able to
interact with me and the rest of the babes who will be doing this challenge with
you.what to expect on the group chat? Motivation, accountability, food ideas,
and much more. This group chat is going to be key for the days you’re feeling
down and discouraged. We are all here to support one anther and from
experience from past challenges my babes who are the most active are the once
who see the best results.
Handle
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PAGE 5
THE TEA TO WAIST
TRAINING
Ok….. where do I start? First of all let me
start by answering some of my most
comment questions I get…..
1
2
3
4
How long have you been waist
training? I been wait training
since 2013. So a long time now
What size is your waist what size waist trainer do
you wear?
My waist is 21-23IN and I wear a size 3xs and 4xs
really depends on the time of the month if I’m
bloated or retaining to much water I’ll wear my
3xs but I always try to aim for my 4xs to continue
molding my waist.
How many hours do you waist train for? I try
to always aim for about 6-8hours I literally
wear it everywhere I go to the mall, gym,
running errands, cleaning my house, work,
sometimes even to the beach until I’m ready
to take pictures lol
How did you become so consistent with waist training?
You have to built discipline just like with everything else.
If you’re new with waist training and find it hard to wear
it start slow…….
2 hours today 3 hours tomorrow 4 hours the next
etc. Once you’re wearing it for about 6 hours now
you’re going to work on making it tighter first 2-3
hours try to wear it as tight as you can than losing
it up eventually you will get used to it and you will
see the results.
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PAGE 6
THE TEA TO WAIST
TRAINING
5
Do you sleep / eat with it? I
don’t sleep with mine but I do
sometimes eat with simply
because I’m to lazy to take it all
off so what I do Is I unhook the
few top clips that way my food
goes down normal lol
6
Do you think it’s harmful? On my opinion no. Like
I said I been waist training for 9 years and my
organs are fine lol people are always going to talk
shit about anything I’m someone that believes on
don’t knock into you try and if it doesn’t work for
you we’ll it doesn’t work for you but doesn’t mean
it wont work for your sister or mom. Learn to
build your own options on things instead of listing
to what others have to say because chances are
they haven’t even try it them selfs yet . They are
just going based on what others have to say.
7
Have you seen big changes? Yes and of course it’s not
just the waist trainer I’m not going to sit here and tell
you it’s a magic pill and that’s all you need to get
snatched. But ever since I been taking my eating and
training more serious along with my waist training I been
able to go from a size S waist trainer all the way down to
a 4XS I want to say 26-27inc waist to now 21-23in
WWW.THATSHAPE.NET
PAGE 7
THE TEA TO WAIST
TRAINING
8
9
Do you workout with your waist trainer? Yes and no I do
to warm up and if I’m lifting heavy it’s the only thing
that protects my back. The down side about having a
small waist you can’t find lifting belts that fit so my waist
trainer is perfect and it helps me sweat more lol I do
have a waist trainer only for the gym though as I don’t
want to wear a sweaty one for the rest of my day.
when do I know that I need a smaller size? Waist
training is kinda like hitting new PRs so let’s say
this week you worn it on the last hook line for 4
hours the next week for 6 hours on the last hook
the following week for 8 hours perfectly fine that
you almost forgot you had it on well that means
it’s time to go down on size. Time to start
challenging yourself all over again with a smaller
size.
10
Why ThatShape waist trainer? ThatShape was created simply because after waist
training for so many years and trying so many different waist trainers non of them
were giving me the results I was looking for or the comfort that I needed! Either
they were to long, the hooks will fall out after a few wears, some latex will break
me out, they will roll down when wearing them, non will give me the hourglass
figure or comfortable to wear all day .
ThatShape was designed to help you Train your midsection and give you the
hourglass curves we all want! ThatShape is 100% natural latex, and breathable for
your skin. Thatshape can me worn to the gym or on the daily basis. Amazing back
support and posture improvement! I been wearing Thatshape waist trainer for
almost 2 years now and I can say I have seen amazing results. Since 2013 to 2019 I
couldn’t get past size S- XS. With Thatshape waist trainer I stared with size S and
now I’m wearing a 4xs. Now I’m beyond excited to be able to share this with all of
you babes and see you all get some amazing results !
11.Discount code? If you gotten this far this is for you! Use code: “slimthick” for
20% off on your Thatshape waist trainer
WWW.THATSHAPE.NET
PAGE 8
FAQ
Can I spot reduce?
is...but not my stomach….what exercise can I do to get rid
“I’m losing fat inWhat
my arms
of of fat in my stomach?……You can NOT spot reduce fat. You can not point to a
spot of fat and say I’m going to do X amount of exercises to make this one spot of
fat disappear. It
does not work that way! Only way to get rid of the stubborn fat is by consistent
training and dieting.
Best time to do cardio?
“ does it matter if I do cardio before or after I lift”?- no, it’s more of
personal preference. For me it all depends how I’m feeling or what I’m
training. Usually upper body I do it before and lower body after.
Can I train only lower body?
“ will training GLUTES every day speed my progress?”-no,
muscles need time to rest, heal and recover so you can break
them down again. The constant tearing /breaking down and
rebuilding of the muscle is what will bring growth and gains.
( This goes for every muscle group.
Doprogram
I have tohelp
payme
to use
Will this
losePOS?
weight?
Gain weight?
Losing weight or gaining weight will have more to do
with your daily calorie intake relative to your daily
calorie expenditure. See the Let's Talk Macros
section for more info.
What do I need to prepare
Checkto
ins/
updates?
use
POS?
please send your photos in every other Saturday latest Sunday
morning. Pictures are great way to stay accountable, since weight can
fluctuate. Only way I can help you figure out if you're on the right
tracks with your meals.
www.reallygreatsite.com
FAQ
Will I look like a man if I lift
heavy?
What is...
Lifting weight will not make you MANLY!!! We do not have enough testosterone
to achieve that look. Yes you do see many women who look like that but that
took years and the help of allot of extra stuff.
CAN I EAT PAST 9pm?
it bad to eat after certain time?” – No if it’s late and you still have macros
to fill for the day, EAT.! A cookie doesn’t go from 100cal at 8pm to
300cal at 9pm what you should be careful about is over eating your
macros/under eating if your goal is to gain weight.
How to stay motivated?
“How do you stay motivated?” The fact that I’m not where I
want to be wakes me up hungry every day! You either want
it or you don’t! Your only limit is you . Motivation is
temporarily the goal is to build discipline. That group chat
will definitely help you with this.
I have
pay
to use POS?
Why Do
don't
I feel to
sore
anymore?
Why do
I always feel sore
Both of these questions can have a loaded answer but simply put, soreness or lack
thereof doesn't necessarily indicate a programs effectiveness. Soreness might typically
occur in the beginning of a new program due to new stimuli being introduced to the body
but over time it wears off as your body adapts. The main goal of the program is to
establish a strength foundation, not to get you feeling sore.
What do I need to prepare
Why are some to
workouts/exercises
the
use POS?
same?
Constantly changing exercises from week to week is less likely to result
in optimal strength gains. Sticking to similar movements throughout the
program ensures progression by simply mastering form and technique
first and then slowly adding more volume/intensity as time goes.
Progress overload will give you the most growth.
www.reallygreatsite.com
CALCULATE Macros
OKAY let me start of by saying …..There is no “ magic set of macros” (the split of macros that
works for me may not, and probably won’t, work for you, as is it all individual)- we use these
calculators/formulas to get estimates. The only way to know if they are right for you is if you
consistently meet the macros estimate that the calculator gives you. There are so many factors
that come to play including stress, sleep, activity level during the day (job/school etc) ,
hormones , so what we’re looking for is a good base number to start with. It’s best to start out
slightly under maintenance so we have room to drop the, if needed. Same rule for bulking- we
want to add in a little over maintenance and then gradually add in more calories as needed.
You must choose ONE goal, either “fat loss “ ( reducing body fat/getting leaner), OR “ weight
gain “ (adding mass in form of both muscle and body fat). It’s very difficult to add substantial
amount of muscle when you’re at a calorie deficit. If you choose the fat lose option you may still
gain some muscle and make changes/ get stronger, as you will be eating high amount of protein
and training hard.
What are Macros?
I believe that tracking your macros is the most affective way to have control over your diet. It’s
really the only way to know EXACTLY what is going in your body. I encourage everyone for this
program to track macros. I also know it is unrealistic to track all year round, but while tracking
for this 8 weeks is going to give you an understanding how your diet should be looking - learning
portion control and what your body needs.
➢ Fats , carbohydrates, and protein are what’s known as macronutrients (macro for short),
which are measured in grams. Carbs and protein provide 4 calories per gram, while fat provide 9
calories per gram.
➢ Why do I need protein?- protein is an essential nutrient. Your body needs it to build new
muscle tissue and maintain the muscle tissue you already have.
➢ Why do I need fat?- essentials fatty acids
(omega 3 &6) can not be made by your body so we have to consume them in our diet. Fats
provide energy, regulates production of sex hormones, and it helps keep our skin and joints
healthy .
➢ Why do I need carbs?- carbs are your body’s main source of energy . There two types of
carbohydrates, simple and complex. Simple-candy, fruits, cookies, cakes, etc. complex-starches,
beans, rice, nuts, veggies, whole grain.
➢ Why do I need fiber?- fiber can lower blood pressure, keep your digestive system regular, and
help you feel fuller and satisfied.
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PAGE 11
CALCULATE Macros
HOW TO CALCULATE YOUR MACROS
l1. Go to :
https://www.calculator.net/macro-calculator.html?
ctype=standard&cage=25&csex=m&cheightfeet=5&cheightinch=0&cpound
=124&cheightmeter=180&ckg=65&cactivity=1.465&cgoal=l1&cmop=0&cfor
mula=m&cfatpct=20&printit=0&x=23&y=11
2. Enter all your information- gender, age , height , weight, (Active: daily
intense exercise- 3-4 times/ per week) or
3. If you’re new to macros remember start with maintenance calories and
after 14days you can decide if you want to go into a calorie deficit or a
surplus all depending on how you’re feeling . If you have Done this before
either Choose weight loss of 1 lb (0.5kg) per week if your goal is to reduce
body fat. Choose Mild weight gain of 0.5 lb ( 0.25kg) if your goal is to put
on weight.
4. You will now have your macros make sure you change balanced to high
protein.
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PAGE 12
CALCULATE Macros
HOW TO CALCULATE YOUR MACROS
5. Once you figure out your numbers you will then go to Myfitnesspal and fill out all your
information including your macros and that’s how you will calculate your calories and your
macronutrients (macros)
6.It’s important once you have calculated your macros, you stick to them and meet those macros
every day for 10-14 days.track everything you eat into Myfitnesspal ( be sure to change serving to
the amount you have consumed.
7. About everything now a days has a barcode so you can literally just scan it on myfitnesspal all
you have to do is change to the portion you will be eating
8. After those 10- 14 days, if you’re making progress…perfect , stick with those macros for now ,
because they’re working . If there is no progress after 10-14 days, we will reduce calories by 100. We
will do this subtracting 15g carbs, and 4 g of fats. Same thing goes with bulking except we will be
adding 15g carbs , and 4g of fats.
***FAT LOSS option: if you have ANY fat loss ( even if you’re “skinny fat” like I was when I first
started), and you’re not at your leanest point. Choose this one ( start at maintenance and slowly go
into a calorie deficit)
WEIGHT GAIN: if you’re at the leanest or under weight choose this one. If you have a “ tummy
pouch” .. I don’t recommend this one for you. I know that many girls including my self want a
bigger booty/legs but if your not happy with your mid section than you won’t be happy choosing
this one. We have to lean out first remember a smaller mid section and working out on your back
will give you the illusion of a bigger butt and legs it’s all about working out your rations. Once you
have lost the “tummy pouch” we can slowly go into a calorie surplus to help you gain the right
weight.
The first week I always receive a ton of emails saying “ do these macros look right?” Honestly , we
do not know until you try them and see how your body responds. BUT I can give you a example , if
you’re tying to lose weight and somehow end up it’s carb goal of more than 250g per day….. you
most likely made an error. For most people cutting(losing body fat) carbs will start around 150g200g per day giving us plenty of room to work down if needed. If you start your carbs at 100g per
day the Progress will stalls, as you already starting really low so we don’t have much room to drop.
Starting higher gives us room to drop them. Typically fat intake will be between 45-75g depending
on starting weight. Protein also depends on starting weight I usually like start of with a decent
amount of protein.
PAGE 13
CHEAT MEAL &
CHEAT MEAL
Macros tips
Just to be clear, a cheat day does not mean to just go crazy and eat 4,000cal a day. All this
will do is undo your results from the entire week and you will never make any progress. It
means to enjoy yourself, have a couple healthy meals during the day, but also have a
couple drinks (if that’s your thing), eat some pizza, a burger, ice cream, whatever your
guilty pleasure is. Once again, I personally always recommend to do this on Saturdays, and
then use my Sunday to get back on track and prepare for the beginning of the next week. If
you choose a time during the week, be careful, because it is easy to fall off track and then
the entire week kind of becomes wasted...
BEST TIME TO HAVE A CHEAT MEAL
Plan your cheat meal/treat meal on a day you're most active that being say I'll suggest leg day
or a full body day.
Try not not have a cheat meal on a rest day as you won'tt be burning near the same calories
as you will on a training day. as best as possible try laying of an excessive amount of
sugar/alcohol if you can. Drink plenty of water
Have one cheat meal per week and ENJOY IT! It can be pizza, sushi, ice cream, candy…
whatever your favorite meal is. Plan it ahead that way you have something to look
forward for the week.( keep in mind it’s a cheat meal not a CHEAT DAY!!!) the rest of the
day eat like you will usually eat. And track everything you eat except your treat meal.
The overall calories that day according to (myfitnesspal) will be under, because you’re
replacing a regular meal with your untracked treat meal.
MEAL TIMING
if you’re hungry eat! Most people believe That if you eat to late you will gain weight or if
you fast for half of your day you will lose weight. And reality is only thing that really Matter
is if you’re eating in a déficit to lose weight or if you’re eating in a surplus to gain weight. I
suggest from the time you have your first meal to eat every 2-3 hours to help speed up your
metabolism. Break your calories into 3 meals 2 snacks and commit to your macros for 2
weeks to see what will work best for you. From there you can choice to add or subtract
calories.
PAGE 14
Starter
GROCERY LIST
Keep in mind these are just suggestions and examples of
foods that need to be the foundation of your diet. You can fit
"treats" in to your diet in moderation as long as you stay within
your daily macro goals. Moderation being key word here, the
majority of your food should be nutrient dense choice like the
list below.
PROTEIN
Chicken
Turkey Breast
Pork
Beef
Any fish
Any sea food
Any meat over
90% lean
Eggs
egg whites
whey protein
iso protein
vegan protein
ground turkey
90% lean
ground chicken
greek yogurt
tuna packs
CARBS
White rice
Brown rice
red potatoes
sweet potatoes
any potatoes
All Fruits
Boil yuca
plantains
Granola
Pasta
Oats
Bread
Quinoa
tortillas
beans
rice cakes
any greens
veggies
FATS
Olive oil
Coconut oil
Avocado
Nuts
nut butters
flax
Chai Seeds
Cheese
bacon
egg yolk
FIBER
Broccoli
Black beans
Quinoa
Spinach
Broccoli
nuts
brown rice
oats
veggies
fiber powder
supplement
PAGE 15
Shopping L I S T
I know grocery shopping can be overwhelming when you're
wanting to make new changes. i suggest making a list and having
3-5 of each category:
example :
PROTEIN
CARBS
CHICKEN BREAST
JASMINE RICE
SALMON
SWEET POTATOE
GROUND TURKEY
OATMEAL
PROTEIN POWDER
QUINOA
NON FAT GREEK YOGURT
PASTA
VEGETABLES
FRUIT
MIX GREENS
BANANAS
GREEN BEANS
BLUEBERRIES
ASPARAGUS
PINEAPPLES
AVOCADOS
........................
LIMES/LEMONS
........................
SEASONING
PANTRY
ALL MRS.DASH SEASONING
PAM SPRAY
PEPPER/ SEA SALT
ANY G. HUGHES SAUCES
(SUGAR FREE)
GARLIC POWDER
EZEKIEL BREAD
PAPRIKA
ALMONDS
LIQUID AMINO
ACIDS
POPCORN
PAGE 16
DAILY MEAL EXAMPLE
Daily Calorie Goal: is always different for everyone it all depend on your goals and your lifestyle
I find it best to split my macros into 3 Meals! Breakfas/Lunch/Dinner + 2 SNACKS in between each
meal . Here is a great simple meal plan to follow if your new to this.
DAY 1
Meal 1
Snack
Meal 2
Snack
Meal 3
Protein
Carbs
fruits/veggies
High protein
snack
+ Fruit
protein
carbs
veggies
fats
high
protein +
carb/fat
protien
carbs
veggies
Meal 1
Snack
Meal 2
Snack
Meal 3
eggs
oats
blueberries
protien shake
banana
ground turkey
potatoes
mix greens
avocado
Granola
Greek
Yoghurt
salmon
quinoa
veggies
Meal 1
Snack
Meal 2
Snack
Meal 3
egg
tortilla
spinach
protien
smoothie
protein +
some of your
fav fruits
grilled
chicken
sweetpotatoe
s
green beans
avocado
protein bar
almonds
a fruit
ground beef
jasmine rice
veggies
Meal 2
Snack
Meal 3
DAY 2
DAY 3
DAY 4
Meal 1
Snack
overnight oats
fruits
almond milk
protien bar
apple
baked chicken
air frypotatoes
mix greens
avocado
2 boil eggs
toast
guacamole
grilled
chicken tacos
Meal 1
Snack
Meal 2
Snack
Meal 3
eggs
turkey bacon
sliced potatoes
protien shake
avacado toast
chicken bowl
jasmine rice
mix greens
avocado
sauce
protein bar
rice cakes
peanut
butter
baked salmon
quinoa
cucumber
salad
DAY 5
PAGE 17
SOURCES
Protein
make sure you add protein with every single meal and snack
biggest common mistake some people make with measuring food thinking
100g of chicken = 100g of protein please make sure you use my fitness pal
to convert
CHICKEN BREAST
4oz of chicken = 31g of protein
Ways to make your chicken
grilled chicken
baked chicken
Air fryers chicken
shredded chicken
EGGS
1 egg = 6g of protein
Remember eggs are high in fats as
well I recommend 1-2egg you can
always do egg white. you can buy
egg whites liquor or simply take
the yolk out from your eggs
SALMON
4oz of salmon= 23g of protein
ways to make your salmon
skillet
air fryer
baked
LEAN BEEF/TURKEY
4oz of ground turkey =22g of
protein
try to go for lean meat
93%lean 7%fat fat. it will have
less fat
you can make tacos, meatballs,
turkey Patties,etc
PAGE 18
GUT Health
gut health is really important for me especially after getting crohn's
disease. If your health gut is not right many things can get out of
balanced with your body like bloating/ upset stomach/ unitentional
weight changes/ acne / gas/food intolerance/ increase of sugar cravings/
irregular bowl movement
Ways to improve your gut health
1
3
PROBIOTICS/DIGESTIVE
ENZYMES
probiotic can be found in some
foods but I also take a probiotic
supplement to assure i have it
every day
GREENS& REDS
SUPPLEMENTS
Most people don't eat enough
veggies so taking greens & reds
assures you giving your body
the micronutrients it needs!
5
7
PROBIOTIC FOODS
Yogurt
Kimchi
miso
pickles
kombucha
cheese
APPLE CIDER VINEGAR
1-2 tbsp make sure you
dilute it with either water or
a lemon. I like it with lemon
2
4
6
JUICING
I find juicing first thing in the
mornings gives you natural
energy and removes toxins from
your body.
HYDRATION
make sure you're are drinking
plenty of water! water with
lemon first thing in the morning
aids digestive
FOOD INTOLERANCE
Pay attention to foods that
make you bloated/ diarrhea/
nauseous/upset stomach
for example: dairy
8
GINGER ROOT
Warm water with ginger root
and lemon first thing int the
morning helps wake up your
digestive system
PAGE 19
supplement G U I D E
can you see results with out supplement? yes! they are a accessory a extra
push, but without clean diet and a workout routine it won't get you far.
What I take and I'll recommend to take:
:
PRE-WORKOUT
PROTEIN
1st phorm
blessed protein
1up iso
garden of life protein
orgain organic protein
1-2 serving daily's
first thing in the morning/bed time or after working out
( you can have your preferences of protein)
whey/ iso/ pea
protein. I prefer plant based protein I been taking it for 3 years
now and my stomach reacts the best to it
VITAMINS
Multivitamins (optiwomens)
vitamin C
ask your doc for any other vitamins
PRE/PROBIOTICS
Alani nu
ghost
bucked up
coffee
tea
OTHER SUPPLEMENTS
greens & reds (1up )
bcaa 1st phorm
glutamine
collagen
glycogen
L-carnitine(1up)
chlorophyll
PA
NTRY
CLA
Umzu probiotic
https://umzu.com/products/floracil5
0
PAGE 20
BREAKFAST
OVERNIGHT OATS
INGREDIENTS
1 cup of oatmeal
1 cup of almond milk
1 cup of strawberrie/ blueberries
organic honey
cinnamon powder
DIRECTIONS
Make it at least one day ahead leave it in a mason jar and
it's ready to have the next morning
You can add/ take things out based on your preference/
macros
Things you can add: any fruits, peanut butter,syrup,any
nuts, granola, cocount flakes, dark chocolate, protein
powder, any nut butters, etc
PROTEIN
R
E C I P E PANCAKES
2
INGREDIENTS
Your favorite protein
banana
oats
Blueberries
strawberries
peanut butter
almond milk
DIRECTIONS
in a blender, mix together Protein Powder, Banana, Oats,
Peanut Butter, Almond Milk and Cinnamon. After mixed remove
from blender and place in a bowl.
- Preheat pan to medium high. Spray with olive oil spray. Then
pour mixer into a hot pan and Cook for 4-5 minutes on the first
side or until edges start to harden and bubbles start to form on
surface. Flip and cook for an additional 1-2 minutes on the
other side.
- Top with strawberries, and sugar free syrup, if desired.
BREAKFAST
BREAKFAST SANDWICH
INGREDIENTS
Dave's killler English muffin
1-2 eggs or egg whites
1-2 Turkey bacon (butterball) (low sodium)
fat free cheese
arugula
DIRECTIONS
cook your egg with salt/pepper. Cook your turkey bacon
Toast your English muffin you can add 0 calories butter
spray. (not butter spray)
add your toppings fat free cheese, arugula , sugar free
ketchup .
PROTEIN
BOWL
R
E C I P E ACAI
2
INGREDIENTS
1 açaí pocket (sambazon sugar free )
Blueberries
protien powder
Bananas
almond milk
1/4 cup of protein granola
almond butter
sugar free pudding
DIRECTIONS
in a blender, mix together Protein Powder 1-2 scoops 1
pack of sugar free Acai, 1/2 cup of almonds milk, 1
tablespoon of almond butter, sugar free pudding.
add it to a bowl add your toppings. fruits/ granola , etc .
BREAKFAST
EGG,POTOES,TURKEY
RECIPE 1
BACON
CALS: 1234
P: 25G
C: 10G
F: 5G
INGREDIENTS
Lorum ipsum
Eggs
Diced
Lorumpotatoes
ipsum
Lorum ipsum
Turkey
bacon
salt
Lorum
, and
ipsum
pepper
Lorum ipsum
sugar
Lorumfree
ipsum
ketchup
DIRECTIONS
Cook your
eggs
as desired
whole eggs
you canelit,
addsed
eggdo
ipsum
dolor
sit amet,(1-2
consectetur
adipiscing
1. Lorem
white
for tempor
extra protein)
cook with Pam spray add some salt and
eiusmod
incididunt
pepper
Loremyour
ipsum
turkey
dolorbacon
sit amet,
withconsectetur
Pam spray only
adipiscing
( look for
elit low
2. Cook
sodium or lower fat turkey bacon)
3. Lorem
Cook your
ipsum
sliced
dolor
potoes
sit amet,
on the
consectetur
air fryer and
adipiscing
some salt
elit,and
sed do
eiusmodlet
pepper
tempor
it cookincididunt
for 15 min 390•
Loremyou
ipsum
Candolor
add some
sit amet,
sugar
consectetur
free ketchup
adipiscing
(G. Hughes)
elit
4. Enjoy
FRUIT PROTEIN PARFAIT
RECIPE 2
INGREDIENTS
Not fat Greek yogurt
1oz of granola
1-2 scoop of your choice
raw honey
of protein
3 oz of frozen blueberries
DIRECTIONS
1. Mix non fat creek yogurt, 1-2 scoop of protein, 3 oz of
blueberries And blend into a creamy consistency
2. Add to a bowl and add your toppings, granola, fresh fruits, raw
honey, dark chocolat, etc
LUNCH
CHICKEN BOWL
INGREDIENTS
Grilled chicken
corn
jasmine rice
pico de gallo
black beans
avocado
DIRECTIONS
purple onions
Cook you chicken on a skillet or air fryer ( any mrs dash
spices, salt, black pepper, lime juice , amino acids .
make your jasmine rice and beans
mix it all in a bowl and add some lime juice on top of your
bowl add your toppings
S
ED
RHERC
ID
PEED C2H I C K E N T I N G A
INGREDIENTS
cilantro
Chicken breast
tomatoes
chipotle peppers adobe sauce
limes
onions
oregano
garlic gloves
olive oil
DIRECTIONS
jasmine rice
you will start by boiling your chicken until is easily tender to shred add salt and some olive
oil
next you will cook your onion and garlic with olive oil. You don’t want to brown the onion so
you’ll cook it over medium heat until soft and translucent, about 4-5 minutes. You’ll then
remove the onion and garlic to a plate but leave the oil in the skillet.
Place the tomatoes in a medium saucepan, cover with water, bring to a simmer over mediumhigh heat and cook for 8 to 10 minutes, or until the tomatoes are soft and mushy but not falling
apart.
In a blender, place the tomatoes, garlic, salt, pepper, and 2-3 chiles chipotle from the can.!So,
after blending the ingredients, taste the salsa for salt and pepper and adjust the seasoning if
you need to. Mix the salsa with the onions. Add oregano, marjoram, and thyme.let it simmer in
low heat until the sauce Beomes dark and thick, lastly add your shredded chicken mix and
enjoy.
you can serve with jasmine rice , or a tinga borrito, tinnga tacos, P
etcA
GE 2
LUNCH
TUNA BOWL
INGREDIENTS
Tuna can in water
Cilantro
jasmine rice
Cholula sauce
lime juice
DIRECTIONS
1-2 tuna can (in water) add it to a bowl with your jasmine
rice. chopped some cilantro mix it all together lastly add
lime juice + Cholula (10/10 one of my fav meal)
RECIPE 2
TUNA WRAP
INGREDIENTS
cilantro
Tuna Can in water
Cucumber
tortilla
hummus
onions
tomatoes
DIRECTIONS
1-2 tuna can (in water) add it to a bowl. chopped some
cilantro, onions, tomatoes, cucumbers and some lime juice
and mix it all together
add your tortilla in a pan with with a little Pam spray let
them get toasty and your hummus your tuna mix and wrap.
enjoy.
PAGE 2
LUNCH
CHICKEN STEW
INGREDIENTS
chicken breast
potatoes
carrots
Broccoli
onions/ tomatoes /
DIRECTIONS
Salt/pepper/crushed red pepper
garlic powder
amino ácids
Bay leaf
slice Your Chicken breast into small pieces add it a pot (
make sure to add Pam spray to your Pot . Add your spices
to your chicken ( onion powder/ salt/ pepper/crush red
pepper/ bay leaf.Add your lid and let your chicken cook.
slice all your veggies- broccoli/carrots/onion/
tomatoes/potatoes
once chicken is tender and cooked add all your veggies add
amino acid let it cook and enjoy
RECIPE 2
shrimp Stew
INGREDIENTS
cilantro
shrimp
amino acids
onions
salt/pepper/ onion powder
tomatoes
DIRECTIONS
Chopped a Tomatoes/ onions in a pan with Pam spray add
it let cook until tender once cook at your marinade shrimp
(salt/pepper/onion powder/ crush red pepper
let it cook add your amino acids once almost cooked you
can add some chopped cilantro
PAGE 2
LUNCH
chicken veggie Tostadas
INGREDIENTS
Grilled chicken breast
Onions/jicama/ jalapeño/
avocado diced / red pepper
onions / corn
chopped cilantro
DIRECTIONS
Salt/pepper/crushed red pepper
garlic powder
olive oil
baked tostadas
fat free feta cheese
Grilled your chicken at your preference and than slice into small
pieces
chopped all your veggies - onions/ jicama/ jalapeños/ red
pepper/Avacado/cilantro/ thawed your corn
add it all a bowl.
for dressing - 3 limes/ 3tbsp olive oil/ 1/4 tsp of salt/ 1/4 tsp of
salt/ 1 clove of garlic, grated
add your dressing to your veggies also mix your grilled chicken
with it.
have your baked tostadas ready add your Chicekn veggies tostada
mix top it off with some fat free feta cheese!
RECIPE 2
chicken bacon salad
INGREDIENTS
Cheery tomatoes
Grilled chicken breast
avocado diced
romaine lettuce
slice low soduim turkey bacon
fat free cheese
1 tbsp of crumbs
fat free ranch
DIRECTIONS
Chopped your chicken breast + your crispy cooked turkey
bacon.
chopped lettuce/cherry tomatoe/ diced avocado
once your topping are chopped and your chicken , turkey
bacon, fat free cheese top it off with 1 tbsp of crumbs, fat
free ranch ( you can always make your own dressing)
enjoy ☺️
PAGE 2
LUNCH
Shrimp ceviche Tostadas
INGREDIENTS
Cooked chopped shrimp
tomatoe/onions/ cilantro
bell pepper /limes
avocado
jalapeños
DIRECTIONS
Salt/pepper
amino acids
baked tostadas
fat free feta cheese
chopped into small pieces your cooked shrimp
chopped all your veggies - onions/ tomatoes/ jalapeños/ red
pepper/Avacado/cilantro/ add it all a bowl.
add your shrimp mix it all together now add tour salt/pepper/ amino
acids ( at your preference ) add your limes 3-4 limes depending on
how much your making. let it sit in fridge for 30-1hour. ready to eat
have your baked tostadas ready add your ceviche mix top it off
with some fat free feta cheese!
RECIPE 2
chicken pita
INGREDIENTS
Cheery tomatoes
Grilled chicken breast
cucamber sliced
romaine lettuce
grilled onions
fat free cheese
fat free ranch
DIRECTIONS
Chopped your chicken breast
grilled some onion in pan
chopped lettuce/cherry tomatoe/ diced cucumber
once your topping are chopped and your chicken is ready
add it to your pocket pita. warm it up on a skillet . Top it of
with fat free cheese, fat free ranch ( you can always make
your own dressing)
enjoy ☺️
PAGE 2
LUNCH
GROUND TURKEY & SWEET POTATOES
INGREDIENTS
93 % lean ground turkey
onions
sweet potatoes
tomatoes
cilantro
DIRECTIONS
Cook your ground turkey in a skillet with olive oil, add your
seasoning (salt, black pepper,onion powder, any mrs, dash
spices, paprika, cumin, etc, add garlic cloves
let it cooked once you see is close to cooked add your slice
onions , tomatoes, cilantro
slice your sweet potatoes, cook them in the air fryer or
baked them once cook add to your ground turkey
TERIYAKI
R
ECIPE 2
SHRIMP BOWL
INGREDIENTS
shrimp
cilantro
jasmine rice
G. Hughes teriyaki sauce
avacado
(sugar free)
DIRECTIONS
limes
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Put
shrimp in a mixing bowl together with garlic salt, black pepper, smoked
paprika, cumin, diced garlic, fresh lemon juice
add shrimp to the skillet let it cook for about 5 min add your teriyaki
sauce let it cook for another 3 min or so
add the rest of your Ingredients to your plate add you shrimp and top with
some lime juice
PAGE 2
DINNER
CHICKEN PASTA
INGREDIENTS
Grilled chicken
Barilla protein pasta
persely
Monte Bene sauce
DIRECTIONS
cook your chicken air fryer or a skillet (prep you chicken the way you
like! i usually always add some type of G. Hughes sauce 2 min before
my chicken is done coking (flavor sweet and honey is my fav) but any
of the sauces are great and adds flavor to your chicken
cook your pasta
once your pasta is cook and you drain it add some Pam spray to your
pan add your pasta with your pasta sauce. I add persley flakes.
add your chicken. top it off with your fav cheese
ORANGE
R
E C I PGINGER
E 2
SALMON
INGREDIENTS
Salmon
G. Hughs orange ginger
broccoli
marinade sauce
jasmine rie
broccoli
DIRECTIONS
Heat 1 tablespoon of olive oil in a large skillet over medium
heat. Put salmon in a mixing bowl together with garlic salt,
black pepper, smoked paprika, cumin, diced garlic, fresh lemon
juice
add salmon to the skillet let it cook for about 5 min add your
orange ginger sauce let it cook for another 3 min or so
cook your rice
cook your broccoli I like to throw them in the air fryer with a
little bit of black pepper
enjoy
DINNER
BUNLESS BURGER
INGREDIENTS
Ground turkey 93%lean 7%fat
Jasmine rice
sugar free ketchup
Mustard
DIRECTIONS
Cook your ground turkey 93%lean 7%fat with your choice of spices
onion powder/garlic/ salt/pepper
add your rice to a bowl + ground turkey top it with sugar free
ketchup+mustard mix it together! enjoy
RECIPE 2
THIN CRUST PIZZA
INGREDIENTS
Peppers
thin crust
fat frew cheese
organic pizza tomato sauce
Chicken
2 tbsp of olive olive
arugula
onions
Pinnaples
mushrooms
DIRECTIONS
prep your toppings: slice your peppers/onion's/pineapple /arugula
pre heat your oven
In a pan add some olive oil and cook your peppers and onions
get your crust ready with your tomato sauce/ chees/ your cooked
onions and peppers and Chicken and pit in the oven
while you wait mix baby arugula with drizzle of olive oil and salt
once pizza is cook add your arugula and Pineapples
enjoy
DINNER
SHRIMP TACOS
INGREDIENTS
Shrimp
tortillas
avocados
salsa
onions
salt, black pepper, mrs.
tomatoes
Dash spices
cilantro
lime
DIRECTIONS
prep your shrimp add your spices , lime juice salt and pepper
Slice your tomotoes , onions , cilantro
on a hot pan with pan spray and a little of olive oil cook your onions
and tomatoes once it's nice and cook add your shrimps
heat up your tortillas corn or flower
add your cook shrimp to your tortillas top with slice avocado, salsa or
pico de gallo some chopped cilantro and some lime juice.
CHICKEN
R
E C I PTACOS
E 2
INGREDIENTS
Pineapples
chicken
lime
Tortillas
salsa/ pico de gallo
onions
avocado
cilantro
salt,black pepper, mrs
DIRECTIONS
dash spices
cut you chicken into small pieces marine with mrs .dash spices,salt,black pepper , and
lime juice
slice your onions, pineapple, cilantro
heat up a pan with a little of olive oil and Pam spray and cook your onions until nice and
cook
on a different pan cook your chicken with pam spray
once chicken is close to cook add your cook onions to it , chopped cilantro and slices
pineapple
heat up your tortillas
add your chicken to your tortills and add your toppings salsa, avocados, lime juice
DINNER
HEALTHY ENCHILADA VERDES
INGREDIENTS
Shredded chicken
jalapeños
tortillas
salt , pepper
onions
fat free cheese
tomataillos
cilantro
DIRECTIONS
Boil your chIcken, shredded once is cook. To a pan add pam spray
season you shredded chicken ( garlic powder, salt, pepper ,taco
seasonings, crushed red pepper ) let your chicken cook and get a
little crispy
• on a pot add your tomatillos, one or half of onion, a garlic, jalapeño: let
it cook until it’s tender.
• once your tomatillo are cooked along with your onion and everything
else add it to your blender( no water just the veggies ) now your going to
add a bunch of cilantro. Let it all blend . Afterwards To a pan add a
chopped garlic let fry a little than add your blended salsa to it . let it
cook for a few min
• now your going to warm up tour corn tortillas add your shredded
chicken to them and rolled them up ( placed them on a dish you can put
in the oven. once your done rolling all your tortillas with chicken your
going to add your fat free cheese on top and than tour salsa verde. throw
them in the oven for 15 min 450 enjoy! So good
CHICKEN
R
E C I PQUESADILLA
E 2
INGREDIENTS
Fat free cheese
chicken breast
Olive oil
Tortillas
taco seasoning
onions
bell pepper
DIRECTIONS
cut you chicken into small pieces marine with ,salt,black pepper , and lime juice, taco
seasoning
Chopped your bell pepper and onion! Add it to your chicken while it’s cooking
on a different add your tortilla ( and Pam spray to your pan) on one side tortilla add
cheese your diced cook chicken with bell pepper and onion add more cheese . Fold your
tortilla and close
wait a few minutes until tortilla is golden flip and wait for the other side .
enjoy.
HIGH PROTEIN SNACK
IDEAS
PROTEIN SMOOTHIE
HIGH IN PROTEIN
1/2 cup of ice
1 cup of almond milk
frozen berries
bananas
your fav protein powder
spinach
collegen powder
blend it all together
NON-FAT YOGURT W
BANANAS
HIGH IN PROTEIN
non fat Greek yogurt
banana
cinnamon
granola
raw honey/ sweeteners
TUNA SANDWICH
HIGH IN PROTEIN
Ezekiel bread
Tuna pack
lettuce
tomatoes
pickles
BOIL EGGS W AVOCADOS
HIGH IN PROTEIN
boil eggs ( don’t eat yolk )
guacamole
Salt,black pepper,cayenne
pepper
lime
PAGE 1
HIGH PROTEIN SNACK
IDEAS
SMOKED SALMON
AVOCADO TOAST
HIGH IN PROTEIN
Ezekiel bread
smoked salmon
avocado
cherry tomatoes
onions
salt
Black pepper
PLAIN PROTEIN SHAKE
HIGH IN PROTEIN
your choice of protein
almond milk/water
PROTEIN MUG
BROWNIE
HIGH IN PROTEIN
chocolate protein
1 tbsp coconut flour
5g of cocoa powder
1/4 tsp baking powder
1 egg white
25 ml of almond milk
4 drops of vanilla essence
5g chocolate chips
microwave for 60sec-2 min
GREEK YOGURT W FRUITS
HIGH IN PROTEIN
greek yogurt
berries
granola
Honey
PAGE 1
Healthy SNACKS
make sure you pay attention to the serving suggestions and not over eat this
snacks (portion control)
POPCORN
ACAI BITES
RICE CAKES
PLANTAIN CHIPS
LOW FAT GREEK YOGHURT
PROTEIN BARS
Healthy SNACKS
make sure you pay attention to the serving suggestions and not over eat this
snacks (portion control)
CUCUMBER/TAJIN/LIME
JUICE
AVOCADO TOAST
FRUIT CUP
FROZEN GRAPES
POPCORN W SALSA
RICE CAKES W NUT
BUTTERS
Healthy SNACKS
healthier choices when your having cravings : not for in every day option but for
the days we need it like the time of the month .
MUFFINS
DARK CHOCOLATES
COOKIES
ICE CREAM
YOGURT BARS
COCONUT COOKIES
Healthy SNACKS
healthier choices when your having cravings : not for in every day option but for
the days we need it like the time of the month .
BROWNIE
CHIPS
CHIPS
NON-DAIRY WIP CREAM W FRUITS
VEGAN MEAL IDEAS
CHICKENPEA
BREAKFAST BOWL
RECIPE 1
CALS: 1234
P: 25G
INGREDIENTS
C: 10G
F: 5G
avocado
Lorum ipsum
cilantro
Lorum ipsum
cherry tomatoes
Lorum ipsum
vegan cheese
Lorum ipsum
chicken
peas
Lorum beans
black
ipsum
Lorum greens
mixed
ipsum
DIRECTIONS
ipsum dolor
amet, consectetur
1. Lorem
- Place
the chickpeas
in asit
strainer
and rinse. adipiscing elit, sed do
eiusmod
tempor
incididunt
- Transfer the rinsed chickpeas to a saucepan and add the water along
with, 1 fresh diced garlic, black pepper, salt, olive oil cook for 12-15
2. Lorem ipsum dolor sit amet, consectetur adipiscing elit
minutes until soft.
- Place the black beans in a strainer and rinse.
- Transfer
the
rinsed
black
a saucepan
and add the
3. Lorem
ipsum
dolor
sitbeans
amet, to
consectetur
adipiscing
elit,water
sed do
along eiusmod
with, 1 fresh
diced
garlic, black pepper, salt, olive oil cook for
tempor
incididunt
12-15 minutes until soft.
ipsum
dolor
amet,
consectetur
adipiscing
elitcilantro,
4. Lorem
- once
cook add
it to
yoursitbowl
add
your toppings
; avocad,
cherry tomatoe, mix greens, etc top with some olive oil and lime juice
VEGAN OMELETTE
RECIPE 2
INGREDIENTS
chickenpea flour
nutritional yeast
tumric
paprika
onion powder
baking powder
oat milk
oregano
apple cider vinegar
curly parsley
Mushrooms
cherry tomatoes
spinach
salt & pepper
garlic gloves
olive oil
DIRECTIONS
Combine the chickpea flour, nutritional yeast, turmeric, paprika, oregano, onion powder,
1.baking powder, oat milk and apple cider vinegar in a large mixing bowl. Whisk the
ingredients together until the mixture is completely smooth.
2. In a pan with olive oil cook your mushrooms for 15 min
take them out than fry your veggies tomotoes , spinach add a
garlic glove cook for about 5min
take
your veggies and mushroom out put them to wthe side.
3
now in the same pan add some oil and cook your mix for about
5 min once full cook add your veggies and enjoy!
VEGAN MEAL IDEAS
TOFU QUINOA BOWL
RECIPE 1
CALS:
I N G R 1234
E D I E N T SP: 25G
I N G tofu
REDIENTS
quinoa
Lorum ipsum
broccoli
Lorum ipsum
D ILorum
R E C Tipsum
IONS
C: 10G
F: 5G
Green beans
Lorum ipsum
Lorum ipsum
Lorum ipsum
I R E your
CTIO
N S or you can also get pre made quinoa
-Dcook
quinoa
- slices your broccoli and green beans to small slices add it to a bake
1.
sheet
-slice your tofu to small pieces also added to a bake sheet
- pre heat overn to 375 and cook for about 25-30min
2. Lorem ipsum dolor sit amet, consectetur adipiscing elit
enjoy
3. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do
eiusmod tempor incididunt
4. Lorem ipsum dolor sit amet, consectetur adipiscing elit
BEYOND MEATBALLS
RECIPE 2
INGREDIENTS
beyond meat
spinach
onions
crackers
garlic
spaghetti sauce
protein spaghetti
persley
DIRECTIONS
in a bowl mixer add your beyond groud meat , frozen spinach, crumble crackers
1. ,chopped onions, garlic, salt and pepper and mix together . Roll into 20 golf balls line
them up in a bake sheet and cook for 20 min preheat 400.
2. boil some water cook your spaghetti once cook add your
spaghetti sauce and enjoy!
3 can be too with vegan cheese and some parsley
Key Points To
UNDERSTAND
How do I know how much
weight to use?
Starting a training regime could be a bit confusing...
One of the more frequent questions I get asked is: “How do I choose the proper weights for my
exercises?”...
This can be achieved through two methods, The first would be to find your 1RM (one rep max) in each
lift and follow a program that uses specific percentages off of those max weights — the other way (what
we will be doing) is more generalized and easier to digest.
Essentially, the basis is that the weight should make you work your last 3-4 reps without sacrificing
form. This can take some trial and error, but after the first or second day, you should have the hang of it.
If you are scheduled to do 4 sets of 12 reps in a particular exercise, then you should be “wanting to give
up around rep 8-9”. You will know a weight is too heavy when you struggle to maintain proper form or
simply cannot do all the reps.
On the contrary, if you feel like you can cruise through your reps and even do more than you should
think about raising the weight in small increments.
With isolated exercises, a good rule of thumb is to understand that the weights are generally lighter
because the muscle groups are smaller. So start small and work your way up from there!
What is mind to muscle connection?
The theory behind the mind to muscle connection is simple in itself. If you consciously place your focus on
the primary muscle you’re working, the quality of that contraction is enhanced.
with many people, their training sessions are spent thinking about many other things. While this isn’t
necessarily “bad,” I can safely say you’re leaving some results on the table.
When your brain and body are firing in sync, the quality of your action is drastically enhanced. Any time
you perform an exercise, a lot of this is happening in the background even if your mind is in another place.
You see, your brain has to tell your body to recruit muscle fibers every time you perform a particular
movement. When you deliberately focus your mental attention on that movement, a higher percentage of
the muscle fibers are used to “activate” the muscle. When more fibers activate the muscle, the contraction
is better, when the contraction is better, the better the results you’ll see.
Your time working out should always be for YOU.
key points To
UNDERSTAND
1progressive Overload
2
progressive overload is when you gradually increase
the weight, frequency, or number of repetitions in
your strength training routine. Essentially, anything
that makes an exercise slightly more challenging
than last time counts as progressive overload. This
challenges your body and allows your
musculoskeletal system to get stronger. By changing
up your workouts and adding additional tension to
your muscles, you can avoid plateauing, which is
when your body adapts to the type of exercise
you're doing. I recommend keeping track of how
much weight you use throughout this program
and aim to go 5-10% heavier every other week.
3 Drop set
4
A training method for continuing an exercise with a
lower weight, or no weight at all once muscle
exhaustion has been achieved at a higher weight.
Example:
While performing a dumbbell sumo squat drop set,
the person lifting the weight would start with a
dumbbell weight of their
choice and do the said number of repetitions
without compromising form.
The person would then immediately "drop" the
weight to a lower number or to no weight at all (in
our example below) then they do the remaining
reps, thus completing the "drop set." All of this
equals one total set.
Ex. 8 reps at 20lbs dumbbell, 8 reps with no
dumbbell
Super set
Combination of two exercises
perform one after anothe,
without any rest in between
each of the exercises.
Tri-set
Combination of three exercises
perform one after anothe,
without any rest in between
each of the exercises.
focus points
we have 5 things we will be
focusing during the program to
Avoid a plateau
Sets
Reps
ROM
tempo
time under tension
key points To
UNDERSTAND
5
Pyramid sets
6
Pyramid sets
Pyramid training is a group of sets, of identical exercises, that
begin with the lightweight and higher reps, escalating to a
heavier weight and fewer reps.Pyramid training is the best way
to stimulate your muscle growth if you’ve hit a plateau in the
gym. Whenever you feel your progress is slowing, the pyramid is
the best remedy for shocking your muscles with a new stimulus.
It promotes muscle growth and development.
7
German volume training (GVT) is an intense exercise program
that builds the muscle mass and strength necessary for
weightlifters to move beyond personal plateaus.
It’s sometimes called the 10-sets method. The training program
involves high numbers of sets and repetitions with short resting
periods in between. 10 sets of 10 reps with very small rest. You
keep the same weight but make sure you find a weight that’s
challenging enough .
Deload week
A deload week is essentially a week where you
take it easier on your training. This is done by
significantly decreasing your workload for that
week and will enable your body to fully recover
and come back feeling rested and stronger. You
will still go to the gym and perform your usual
workouts but you will decrease number of reps and
sets . For this challange it's going to be week 5 you
will perform same exercise as week 1 but now we
will only be doing 2-3 set of 8-10reps
N E W T O F I T N E S S N O T E S 🫶🏽
Hi babes, first I want to congratulate you for taking the first step
to wanting to better yourself and your health!. please know you
have all my support and anything you need I'm just a text
message away (469)412-4490 (WhatsApp) the challenge was
made for all levels from beginners to more advance! if you're a
beginners I want you to do what you can if that's 3 SET of 10 reps
each exercise . Or only 2 sets of each just know you're doing
amazing. For hiit days you can do 4 rounds of 20sec again do
what you can. the strength will come over time the most
important thing is to move your body and give it your all. don't
cheat yourself when it comes to cardio especially if you're trying
to lose weight. again do what you can but don't cut your self
short. Progress is progress👏🏽 if you need anything to be modified
or explain again please text me! cardio is found on day 6 of each
week and is to be done 3x week upper body days and active rest
day!!! if you have a big goal to achieve you're more than welcome
to do more!!! this new journey won't be easy but I promise you
it's all worth at the end!!!
Week
1-3
DAY 1 -HAMSTRINGS
DAY 2 UPPER BODY /ABS
DAY 3 -QUADS
DAY 4 - FULLBODY/HIIT
DAY 5-GLUTES/ ABS
DAY 6 - ACTIVE REST DAY
CARDIO&ABS
Week
1-3
Hamstrings
DAY 1 - HAMSTRINGS
Variation/Equipment
video
Sets X reps
Rest
warm up :5-10min bike
Sumo BB Deadlfits
DB Deficit sumo squats
Hip-thrust + bands
SUPERSET
RDLs
single leg deadlifts
Standing cable curls
Cable kickbacks
3 SETS ➡️
Barbell
4x10
dumbell
Barbell
3-5mins
1-2 mins
3x10x10
cables
3X20
3x 1 min AMRAP
cables
BBSD
W1 start weight 25lbs each side
w2 start weight 35lb each side
w3 45lbs each side
DSS:W1 40lbs w2 50lbs w3 60lbs
W1 start 25lbs
W3 start 30lbs
W3 Start 35lbs
Pyramid set➡️
dumbell
weeks progressive overload
1-2 mins
1-2 mins
RDLs: W1 35lbs w2 40lbs w3 45lbs
SLD:w1 30lbs w2 35lbs w3 40lbs
SLC
W1 10-15lbs
W2 15-20lbs
W3 25-35lbs
Notes
1-2 sets warm up just the barbell
15 reps
working sets 3 sets 10-12 reps you can always
do more or less weight according to you each
week start with a heavier weight
1 full range a motion don’t forget to squeeze
rememer you can always do more or less weight based on you. if
you can do 7 reps and you’re not struggling than it’s a great sign
we need to up the weight.
pyramid set means you will start with 25lbs ( less or more)
perform 15 ( Hip-thrust)
add weight perform 12
add more weight perform 10
add more weight perform 8
now you will begin taking weight off (10-15lbs you will
perform 8
take another 10 lbs perform 10
take another (10-15lbs) perform 12
at this point you will be at your beginning or less weight perform 15 more 🔥
Rdls can be Dumbbell or Barbell
single leg remember to go all the
way down
stack 1-2 plates under your feet for a better
stretch. remember to really squeeze and
engage your hamstring ( don’t just swing )
if your gym has a standing/ kneeling
hamstring curl you can use that
3 set of donkey kicks as many reps as you
can in 1 min feel the burn 😝
1-2 mins
DAY 2 - UPPER BODY/Abs/cardio
Upperbody/abs
SUPERSET
Chest supported Incline Rows
DB Single arm rows
SUPERSET
incline chest support bicep curls
incline chest supported T-raises
SUPERSET
overhead tricep extension
shoulder press
SUPERSET
Lat-pulldowns
Tricep Dips
Finisher
Bentover flys into around the world
⬇️
ABS + cardio look at day 6
Variation/Equipment
Dumbbell
Dumbbell
Dumbbell
video
Sets X reps
3xX12
1-2 mins
3x12x12
1-2 mins
3x12
1-2 mins
4x15
Machine
Dumbbell
Rest
3X 1 min AMRAP
1-2 mins
weeks progressive overload
IR: w1 15lbs w2 20lbs w3 25lbs
DSR: w1 25lbs w2 30lbs w3 35lbs
IBC: w1 5-10lbs w2 10-15lbs w3 15-20lbs
ITR: w1 10lbs w2 15lbs w320lbs
Notes
incline rows chest against the bench squeeze back
every rep.
Remember you can
always use more or less
weight just remember to
write it down so next
week you up the weight
TE: w1 15lbs 20lbs 25lbs
SP:w1 15-20lbs w2 25lbs w3
30lbs
LPD: w1 45lbs w2 50lbs w3 60lbs
TD:
15 reps each set go up on weight if
you can ( 15 reps each set )
you can do either body bench dips or
machine body dips
Week
1-3
QUADS
DAY 3- QUADS
Variation/Equipment
video
Elevated V-squats
SUPERSET
Wide Goblet
Narrow Goblet
Sets X reps
Rest
5 SETS ➡️
W1 15-25lbs each side
W2 25-35lbs each side
W3 40lbs each side
3x10x10
W1 30-35lbs
W2 35-40lbs
W3 40lbs-45lbs
Leg extension
Mid to reverse Lunge
Close stance leg press
4x 8x8x8
W1 50-60lbs
W2 60-80lbs
W3 80-100lbs
3x 8-10
W1 15-25lbs each side
W2 25-35lbs each side
W3 40lbs each side
W1 50-60lbs
W2 60-80lbs
W3 80-100lbs
4x10-12
Walking lunges
1-2 sets warm up just the barbell 15 reps
working sets 3 sets 10-12 reps you can always do more
or less weight according to you. each week start with a
heavier weight . Add wedges or a plate and place your
feet on a V angle
W1 30-35lbs
W2 35-40lbs
W3 40lbs-45lbs
3x8
Goblet Bulgarian Spilt
squats
Notes
weeks progressive overload
W1 15-25lbs each side
W2 25-35lbs each side
W3 40lbs each side
3x 1min AMRAP
choose a weight that's going to be challenging for
you! 10 wide stance goblet immediately follow by
10 close stance
Place dumbbell at the front as a goblet and
perform deep Bulgarian split squats go as heavy
as you can
Make sure you’re challenging yourself
( 8 both legs + 8 each single leg = 1 set
for single leg drop the weigh in 1/2
One leg at a time ( can also perform with dumbbell
Place feet press together and go as heavy as you
can ( if you’re not struggling by 7-8 reps add
more weight
Start with db and drop them when you can no
longer do more and continue with just body weight
until time is up
DAY 4 -FULLBODY/HIIT/ABS
FULLBODY/HIIT
SUPERSET
DB side lunge over shoulder
DB swing side to side
SUPERSET
kneeling squats into Jump press
front DB hold into rotation tucks
Variation/Equipment
Dumbbell
Dumbbell
video
Sets X reps
3x10
4 SETS
Rest
1-2 mins
1-2 mins
SUPERSET
DB hold scissors jumps
seated v up into press
Pull-ups
push-up
⬇️
*ABS+cardio look at day 6
Dumbbell
4 SETS
50 reps
1-2 mins
2-3mins
weeks progressive overload
W1 10-15lbs
W2 15-20lbs
W3 20–30lbs
w1 30sec
w2 40sec
w3 45sec
w1 30sec
w2 40sec
w3 45sec
W1 5X10
W2 2x25
W3 as many as you can on one
set than perfom 2nd set with the
remaining of the 50 reps
Notes
for DB side into over shoulder press
perform 10 per side + 10 side to side
swings =1 set
cant do jump press perform
just a kneeling squat press
do as many as you can with
weight and than drop the
weight continue until time is
up
pull-ups can be assisted
machine/ long band assisted/
body weight/ or SM seated
pull-ups . all depends on your
level of fitness. AMRAMP
Week
1-3
Glutes
Warm-up
Kick-backs
side kicks
Cable step-downs
Cable box squats sumo
rdls squats
DAY 5-GLUTE FOCUS LEG DAY
Variation/Equipment
cables
cables
cables
video
Sets X reps
50’reps
4x12
4x12
Cable split squats w/
a kicks
cables
3x10
Kettlebell glute drives
kettlebell
3x15
Hip -thrust
Dumbbell
reverse frog kicks
weeks progressive overload
Rest
W1 10-15lbs
w2 15-20lbs
w3 20-25lbs
1-2 mins
1-2 mins
W1 20lbs
w2 30lbs
w3 40lbs
1-2 mins
W1 30-40lbs
w2 50-60lbs
w3 60-90lbs
Notes
50 reps back kicks 50 reps side
kicks each side
keep under tension
squeeze each rep
W1 30-40lbs
w2 50-60lbs
w3 60-90lbs
W1 30-40lbs
w2 50-60lbs
w3 60-80lbs
3 SETS
Don’t forget to add bandd to your
ankles and keep your legs as wide as
you can ( like a kettlebell swing but
instead you will only come up half way
while squeezing your glutes every rep
3 sets
SET 1 perfom AMRAMP
SET 2 perform 8-10 reps as heavy as you can
SET 3 perfom 15 double pulse ( pulse pulse drop )
3x20
if you have ankle weights add them for more
resistance! really squeeze your glutes at the top
DAY 6 - Active Rest day /Abs
ABS/Cardio
Variation/Equipment
3-4 Rounds
Circuit
1.
2.
3.
4.
Sets X reps
W1 15 reps each
w2 20 rep each
w3 30sec each
medicine V-ups
medicine-sit ups
medicine Russian twist
medicine overhead crunches
perform as a circuit
5-10 min of vacuums 1-2x per week
10 sec hold
CARDIO
If you have the time I highly suggest doing
fasted cardio first thing in the morning than
have breakfast than wait about in hour and
lift your weight or anytime later on the day.
if you must do it all in one session first
weights than do your cardio . Time to bump
up our cardio to some hiit ▶️
25-30 min goal to maintain
30-45 min goal to lose weight
perform cardio 3-4x per week
upper body days/
fullbody/active rest day THE
Bigger the goal more cardio
can be done 4-5x week
Stretch and let your body rest for
a new week 🫶🏽
STAIR MASTER master
30 min of HIIT cardio
• 2 minutes walk - 5 Speed
• 1 min jog - 7 -15 speed
• 30 sec Duck walk - 5-7 speed
• 30sec backwards duck walk - 5-7 speed
• 30sec skipping a step - 6-10 speed
1 min jump squats - 5-10 speed
•30sec jog -7-15 speed
repeat 5x for 30min TOTAL
STAIR MASTER
25 min
warm up 5 min - 5-7speed
1 min- fast as you can 10-20speed
1 min walk - 5-7 speed
repeat until time is up
25min TOTAL
treadmill
20 min of HIIT cardio the other 25 min do at regular pace
• 1- 3 minutes Warm Up - 3.5- 4 speed
•3-5 minutes - 5-5.5speed
•5-7 minutes - 6.5-7.5speed
•7- 8 minutes- 8.5-9 speed
•8-10 minutes - 4 speed
10-11 minutes - 8.5-9 speed
11-13 minutes - 4 speed
13-13:30 minutes -9-10 speed
13:30-15 minutes- 4 speed
15-15:30 minutes - 9-10 speed
15:30-17 minutes 4 speed
17-17:30 minutes -9-10 speed
17:30- 20 minutes 3.5-4 speed
finish with 25 min incline 12-15 speed 3
treadmill
5 min warm-up
20 sec sprints 10 sec rest repeat 8 x
rest: walk on incline
Treadmill
Warmup:5 min brisk walk
your going to do 2 min run/jog 2 min walking repeat for the
remaining for your cardio time 20-45min
* hiit portion Can be change to speeds that work for you
the point is to challenge your self
to do intervals at your rate
At home hiit ( beginners- intermediate)
20 min of HIIT cardio the other 25 min do at regular pace ( go for a walk, etc)
superset 1
1min Air squats
1 min skater side to side jumps
superset 2
1 min side to side girl push-up
1 min sumo squat hold floor punches
Superset 3
1 min squats & twist
1 min table crunch
superset 4
1'min banded jumping jacks
1 min high DB into lower Russian twist
superset 5
1 marching hold press
1 min hoping pull-apart
each superset do each exercise for 1 min back to back than rest 20 sec before
moving on to the next superset. Rest 40sec- 1min after superset 5 and reapeat
again total of 2 rounds TOTAL 20min if it’s single side exercise do 30sec per side
At home hiit ( Advanced)
20 min of HIIT cardio the other 25 min do at regular pace ( go for a walk, etc)
superset 1
1min double air squats into high flutter kick jumps
1 min reverse lunge into toe touches
superset 2
1 min push-burpee’s
1 min DB side knee drives
Superset 3
1 min jump squat into High knees
1 min table crunch w weight
superset 4
1'min jack press into squat
1 min up and down planks
superset 5
1 min complete twist jumps
1 min reverse lunges into front to back pull-apart
each superset do each exercise for 1 min back to back than rest 20 sec before
moving on to the next superset. Rest 40sec-1min after superset 5 and reapeat
again total of 2 rounds TOTAL 20 MIN if it’s single side exercise do 30sec each
side
at the beginning maybe you can only do 30-40sec of each
exercise that's okay each week you will get better )
at the beginning maybe you can only do 30-40sec of each mm
exercise that's okay each week you will get better )
Week
4-5
DAY 1 -HAMSTRINGS
DAY 2 UPPER BODY /ABS
DAY 3 -QUADS
DAY 4 - FULLBODY/HIIT
DAY 5-GLUTES/ ABS
DAY 6 - ACTIVE REST DAY
CARDIO&ABS
Week
4-5
Hamstring
Seated curls
Double curtsy
Hip-thrust
Wide stance leg press
DAY 1 -HAMSTRINGS
Variation/Equipment
video
Sets X reps
100 reps ➡️
machine
3X10
SM/Dumbbell
Rest
1-2 mins
2mins
100 reps➡️
Barbell
1-2 mins
B stance-rdls w swing
Kettlebel/Dumbbell
Elevated Lateral SM
rdls
100 reps➡️
W4 20-30lbs
W5 35-40lbs
W425-30lbs each side
W5 30-35lbs each side
W4 35s
W5 45s
W4 70-100lbs
W5 100lbs -150lbs
50 reps➡️
machine
weeks progressive overload
1-2 mins
W4 20-30lbs
W5 35-40lbs
3X10
SM
Notes
Choose a weight that is going to be challenging for
you. Can be done 5 sets of 20 reps
dont forget to squeeze your hamstring every rep (
can be done with DB/ or smith machine
5 sets of
10 pulses reps +10 hip thrust( bar touches the ground and
back up =20x5=100reps
50 reps
perform 10 add weight
perform 10 add more weight
perform 10 add more weight
perform 10 add more weight
perform 10 add more weight
total 50’reps
50 per leg ( one leg at a time )
every swing make sure your
squeezing you glutes
dont have a step up stack some plates
100 reps➡️
abductors
DAY 2 - UPPERBODY /Abs/cardio
Upperbody/abs
SUPERSET
Front Raises
Lateral Raises
Variation/Equipment
Dumbbell
SUPERSET
Single arm cable press
Around the world
Cables
upright rows
Dumbbell
Push-up into rows
Dumbbell
Lat-pulldowns
Tricep extensions
Single arm curls
⬇️
ABS+ Cardio go to day 6
machine
Cable machines
video
Sets X reps
50’reps➡️
50’reps➡️
50’reps➡️
3x10
100 reps➡️
50’reps
50 reps
Rest
1-2 mins
1-2 mins
1-2 mins
1-2 mins
1-2 mins
weeks progressive overload
w4 5-10lbs
w5 10-15lbs
goal is for each week
to start with a
heavier weight
W410-15lbs
w5 15-25lbs
W410-15lbs
w5 15-25lbs
Chose a weight that
challenges you
Notes
Perform 50 front
raises immediately
follow by 50 lateral
raises
2 sets of 25 reps
25 single cable press on each
arm=1 set
2x25 around the world
take little to no breaks until
you have completed 50 reps
push-up row+ row=1 rep
50 wide lat pulls + 50
underhand grip
50 reps
perform 10 add weight
perform 10 add more weight
perform 10 add more weight
perform 10 add more weight
perform 10 add more weight
total 50’reps
1-2 mins
Chose a weight that
challenges you
50 single arm
Week
4-5
QUADS
Leg extension
Elevated split lunge
Leg press
Elevated Cable Front squats
SUPERSET
SM squats into calf raises
DB sumo squats
Pistol squats
DAY 3- QUADS
Variation/Equipment
video
Sets X reps
Rest
W4 start 30-40lbs
W5 start 40-50lbs
100 reps➡️
machine
W4 start 30-40lbs
W5 start 40-50lbs
3X10
Dumbells
weeks progressive overload
machine
100 reps➡️
W4 70lbs
W5 70-150lbs
Cables
100 reps➡️
W4 50-60lbs
W5 70-100lbs
W4 SSC 10-20lbs each
W5 SSC 10-20lbs each side
3X10
SM/ Dumbbell
Cables
w4 DSS 40-50lbs
w5 50-60lbs
Notes
Do as many reps as you can light weight after that
add 5-10 lbs perform 10 more
add 5-10lbs perform 10 more
continue until you have completed 100 reps
Elevate you back foot perfrom 10 stationary lunges per
leg
5x20
10 reps as heavy as you can 10 reps drop the weight in
half
x 5sets
5 sets 20
10 squats into calf
raises + db sumo
squats
50’ per leg
50’reps➡️
DAY 4 - FULLBODY/HIIT
Fullbody/hiit
Variation/Equipment
1. Barbell press
2. Deadlifts
3. Rows
4. jump squats
5. overhead hold squats
⬇️
ABS+ cardio go to day 6
Sets X reps
Rest
barbell
4X20
weeks progressive overload
Notes
400 jumps Total
dont have a jumprope you can do jumping
in place with arm s
400 jumps
Jumprope
Circuit
video
3-4 mins
perform as a circuit
4 sets of20 reps each exercise
choose a light to modern weight
Week
4&5
Glutes
SM Elevated sumo deadlift
DAY 5-GLUTES
Variation/Equipment
video
SM
Sets X reps
3X10
SUPERSET
Good morning into squats
1-2 mins
100 rep➡️
w4 30lbs each side
w5 45s each side
50-good morning into squats
50 pull throughs
perform 10 add weight
perform 10 add more weight
perform 10 add more weight
perform 10 add more weight
perform 10 add more weight
total 50’reps
GS w4 40-60lbs
GS 60-100lbs
Pull-throughs
pull-throughs ➡️
Single leg Hip-thrust
w4 30lbs
w5 45lbs
3X10
100 rep➡️
Kicks backs
Side squats into side
kicks
3x20
Deficit Bulgarian
squats
3x10
Notes
weeks progressive overload
Rest
10’per leg
w4 15-20lbs
w5 20-30lbs
2 sets of 50’per leg
w4 40-60lbs
w5 60-100lbs
Side squats side
1-2 mins
w4 30lbs
w5 45lbs
DAY 6 - Active Rest day /Abs
ABS/Cardio
Variation/Equipment
300 reps
plank twist
If you have the time I highly suggest doing
fasted cardio first thing in the morning than
have breakfast than wait about in hour and
lift your weight or anytime later on the day.
if you must do it all in one session first
weights than do your cardio .time to bump
our cardio to some hiit ➡️
20min goal to maintain
45 min goal to lose
weight
perform cardio 3-4x per week
upper body days/
fullbody/active rest day THE
Bigger the goal more cardio
can be done 4-5x week
Sets X reps
Rest
4 X25
cables/Dumbbell
SUPERSET
cable crunches
standing Russian twist
CARDIO
video
4 X25
STAIR MASTER
30 min of HIIT cardio
• 2 minutes walk - 5 Speed
• 1 min jog - 7 -15 speed
• 30 sec Duck walk - 5-7 speed
• 30sec backwards duck walk - 5-7 speed
• 30sec skipping a step - 6-10 speed
1 min jump squats - 5-10 speed
•30sec jog -7-15 speed
repeat 5x for 30min TOTAL
STAIR MASTER
25 min
warm up 5 min - 5-7speed
1 min- fast as you can 10-20speed
1 min walk - 5-7 speed
repeat until time is up
25min TOTAL
treadmill
20 min of HIIT cardio the other 25 min do at regular pace
• 1- 3 minutes Warm Up - 3.5- 4 speed
•3-5 minutes - 5-5.5speed
•5-7 minutes - 6.5-7.5speed
•7- 8 minutes- 8.5-9 speed
•8-10 minutes - 4 speed
10-11 minutes - 8.5-9 speed
11-13 minutes - 4 speed
13-13:30 minutes -9-10 speed
13:30-15 minutes- 4 speed
15-15:30 minutes - 9-10 speed
15:30-17 minutes 4 speed
17-17:30 minutes -9-10 speed
17:30- 20 minutes 3.5-4 speed
finish with 25 min incline 12-15 speed 3
treadmill
5 min warm-up
20 sec sprints 10 sec rest repeat 8 x
rest: walk on incline
Treadmill
Warmup:5 min brisk walk
your going to do 2 min run/jog 2 min walking repeat for the remaining for
your cardio time 20-45min
* hiit portion Can be change to speeds that work for you the point is
to challenge your self
to do intervals at your rate
At home hiit ( beginners- intermediate)
20 min of HIIT cardio the other 25 min do at regular pace ( go for a walk, etc)
Each set 1 min each
1min Air squats
1 min skater side to side taps
superset 2
1 min side to side girl push-up
1 min sumo squat hold floor punches
Superset 3
1 min squat and twist
1 min table crunch
superset 4
1'min banded jumping jacks
1 min high hands into side Russian twist
superset 5
1 marching hold press
1 min hoping pull-apart
superset do each exercise for 1 min back to back than rest 20 sec before
moving on to the next superset. Rest 40sec- 1min after superset 5 and reapeat
again total of 2 rounds TOTAL 20min single side exercise do 30sec per side
at the beginning maybe you can only do 30-40sec of each
exercise that's okay each week you will get better )
At home hiit ( Advanced)
20 min of HIIT cardio the other 25 min do at regular pace ( go for a walk, etc)
superset 1
1min double air squats into high flutter kick jumps
1 min reverse lunge into toe touches
superset 2
1 min push- into press
1 min DB side knee drives
Superset 3
1 min squat jump taps into high knees
1 min table crunch w weight
superset 4
1'min jack press into squat
1 min up and down planks
superset 5
1 min complete twist jumps
1 min reverse lunges into front to back pull-apart
each superset do each exercise for 1 min back to back than rest 20 sec before
moving on to the next superset. Rest 40sec-1min after superset 5 and reapeat
again total of 2 rounds TOTAL 20 MIN single side exercise do 30 sec each side
at the beginning maybe you can only do 30-40sec of each mm
exercise that's okay each week you will get better )
Week
6-8
DAY 1 -HAMSTRINGS
DAY 2 UPPER BODY /ABS
DAY 3 -QUADS
DAY 4 - FULLBODY/HIIT
DAY 5-GLUTES/ ABS
DAY 6 - ACTIVE REST DAY
CARDIO&ABS
Week
6-8
Hamstrings
compound Deadlift
elevated hip-thrust
Bench sumo
SUPERSET
single leg press
Banded wide rdls
SUPERSET
Split stance rdls- foot on the wall
close stance elevated rdls
Leg curls
DAY 1 -HAMSTRINGS
Variation/Equipment
video
Barbell
Sets X reps
4x 12x10x8x8
10x10
Barbell
3x10
Dumbbell
Rest
1-2 mins
W6 start 25-30lbs
w7 start 30-40lbs
w8 start 40-50lbs
1-2 mins
W6 25s each side start weight
w7 30s each side start weight
w8 35s each side Start weight
1-2 mins
3x10
1-2 mins
3x10
1-2 mins
machine/ Dumbbell
Dumbbell
Machine
weeks progressive overload
W6 35-40lbs
w7 40-45lbs
w8 45-50lbs
W6 1-40-50lbs
w7 50-60lbs
w8 70-80lbs
W6 1-25-30lbs
w7 30-35lbs
w8 35-45lbs
Notes
each set go up on weight”
compound deadlift “ place hands
shoulder width right now to your
knees (outwards )
Place a step up or stack some plates to elevate your
feet
10 sets of 10 reps
if you can keep adding weight each set until you
can’t no more
5 pulses half reps into 5 full reps (
squeeze at the top
for wide rdls place Booty bands at
your ankles and place your toes
pointing outwards
Elevat split rdls choose place one foot against
the wall and perform 10 per leg immediately
follow by narrow rdls ( keep your feet as close
as possible add a plate or wedges to elevate
your toes
Single leg 10 per leg
3x10
DAY 2 - UPPERBODY/Abs/cardio
Upperbody
Variation/Equipment
SUPERSET
Cable pull-downs
Cable crossover tricep extension
Bentover rows over+ under
SUPERSET
Tricep kick backs
7-7-7 Bicep curls
Sets X reps
4x10-12
kneeling alternating pulldowns
into Both
TRI-SET
Banded shoulder External rotation
Bent arm lataral raises
High pulses
video
4x10x10
Rest
1-2 mins
1-2 mins
machine
4x15
3x8x8
cables
4x15
3x7-7-7-
1-2 mins
1-2 mins
weeks progressive overload
w 10-15lbs
w7 15-20lbs
w8 20-25lbs
w 10-15lbs
w7 15-20lbs
w8 20-25lbs
w 6 5-10lbs
w7 10-15lbs
w8 15-20lbs
w 6 30lbs
w7 40lbs
w8 50lbs
Notes
cable pull- downs pull straight down
with out bending your elbows
your going do 10 reps of alternating
first and than immediately follow by
10 both arm at the same time
you can do kneelin/ bench or seated
on a DB
dont have rubbery bands perform
same movement without them( they
do add more resistance and the pump
is 🤌🏽
8 overhand + 8 underhand
choose a weight that’s
challenging for you
15 tricep kick back +
7-7-7 . You'll do seven partial
reps at the bottom half, seven
reps at the top half of the
movement, then seven reps of
the full biceps curl
Week
6-8
QUADS
DAY 3-QUADS
Variation/Equipment
video
BB Front squats
Bulgarian Squats
SUPERSET
Elevated suitcase
BB under front leg lunge
Leg Extension
Leg press
Sets X reps
Rest
4x15,12,10,8
1-2 mins
3x8x8
Dumbbell
4x10-12
1-2 mins
1-2 mins
1-2 mins
Barbell /Dumbbell
4x10-12+ 3sec hold
Dumbbell
4x10x10
Elevated goblet into front
lunge
3X1 min AMRAMP
1-2 mins
1-2 mins
weeks progressive overload
W6 10-20lbs
w7 20-30lbs
w8 30-40lbs
W6 25lbs
w7 30-35lbs
w8 35-50lbs
W6 25lbs
w7 30-35lbs
w8 35-50lbs
W6 50-60lbs
w7 60-80lbs
w8 80-100lbs
W6 40-70lbs
w7 70-100lbs
w8 100-150lbs
W6 25lbs
w7 30-35lbs
w8 35-50lbs
Notes
Barbell front lunges are a little
hard To balance yourself so
start light until you feel
comfortable focus on depth and
feeling it on your quads
8 straight + 8 rotation your
going to slightly rotate your
upper body side ways along
with your dumbbell
suitcase keep you feet as close as
possible ( use wedges or plate to
elevate
lunges your going to place barbell
under between your legs. When you
come up your going to put most of
your weight tours your front leg
10-12 reps each rep your
going to hold for 3sec at
the top.
10 wide + 10 narrow
stance feet close
together
When you get tired drop
the weight and keep
going until 1 min is up
DAY 4- FULLBODY/HIIT
Fullbody
TRISET
Lateral side to side hops
Bench high taps
Bench knee drives
Variation/Equipment
video
Sets X reps
Bench
3 sets
Rest
1-2 mins
SUPERSET
DB Lateral jumps burpee’s
DB squats into Arnold press
1.
2.
3.
4.
clean press
Deadlift
shrugs
Kettlebell swings
dumbbells
3 sets
1-2 mins
weeks progressive overload
W6 10 reps each
w7 12 reps each
w8 15 reps each
W6 10 reps each
w7 12 reps each
w8 15 reps each
Notes
perform as a circuit
bench knee drives 10 per side
add small step stool or low bench elevate your
front leg 10 reverse lunges into knee tucks + 10
split squat pulses on the same leg before doing
the next leg ( perfom both exercises onthe one
leg before doing the next
You can do 1-2 rounds
Barbell
1-2 rounds ➡️
2-3min
25 clean press
30 Deadlift
40 Shrugs
50 kettlebell swings
each week at 5 extra reps to
each exercise
choose a light to modern
weight you will feel it mid way
Week
6-8
Glutes
DAY 5- GLUTE FOCUS
Variation/Equipment
video
SUPERSET
Dumbells/ booty bands
walking lunges w kick
standing straight leg kicks
BB/SM HIP bridges
3x10
4x10x10
SM/ Barbell
SUPERSET
Hack squats good morning
side lunges
SM/ Barbell
single leg deadlift into
reverse lunge
Dumbbell
Sets X reps
weeks progressive overload
Rest
1-2 mins
1-2 mins
4x10
1-2 mins
3x10-12
kick backs
1-2 mins
w6 start 15-20lbs
w7 start 20-25lbs
w8 start 30-40lbs
add bands lunge with a kick 10’per side
immediately drop weight perform 10 standing kick backs with
bands( if you have ankle weights you can add them for extra
weight
w6 start 15-20lbs each side
w7 start 20-25lbs each side
w8 start 30-40lbs each side
w6 start 15-20lbs
w7 start 20-25lbs
w8 start 30-40lbs
Notes
you can either perform them on the smith machine ( you will do 10
full range motion + 10 pulses . don’t feel comfortable doing them
there you can do them laying flat on the floor you will do 10 full
range of motion + 10 pulses at the top
Don’t have a hack squat do barbell good mornings
side lunges 10x per side
w6 start 15-20lbs
w7 start 20-25lbs
w8 start 30-40lbs
10-12 per leg
you will start with as heavy as you can go each set you will
continue to lower the weight and doing more reps
5x8x10x12x15x20
1-2 mins
w6 start 30lbs s
w7 start 35lbs
w8 start 40-60lbs
heavy weight to ligh weight
low reps to high reps
set 5th drop the weight and do pulses under tension kick backs
DAY 6 - Active Rest day /Abs
ABS/Cardio
Variation/Equipment
SUPERSET
Banded leg abductor v
reverse plank banded leg raises
SUPERSET
weighted hollow crunch ( feet+ hands weight
weighted side to side
SUPERSET
Db alternating leg raises
plank alternating Db touches
booty bands
20min goal to maintain
45 min goal to lose
weight
4 rounds
4x12-15
dumbbells
STAIR MASTER master
30 min of HIIT cardio
• 2 minutes walk - 5 Speed
• 1 min jog - 7 -15 speed
• 30 sec Duck walk - 5-7 speed
• 30sec backwards duck walk - 5-7 speed
• 30sec skipping a step - 6-10 speed
1 min jump squats - 5-10 speed
•30sec jog -7-15 speed
repeat 5x for 30min TOTAL
STAIR MASTER
25 min
warm up 5 min - 5-7speed
perform cardio 3x per week
upper body days + active
rest day but if you have a
big goal cardio can be done
4-5x week
Sets X reps
dumbbells
CARDIO
If you have the time I highly suggest doing
fasted cardio first thing in the morning than
have breakfast than wait about in hour and
lift your weight or anytime later on the day.
if you must do it all in one session first
weights than do your cardio
video
1 min- fast as you can 10-20speed
1 min walk - 5-7 speed
repeat until time is up
25min TOTAL
treadmill
20 min of HIIT cardio the other 25 min do at regular pace
• 1- 3 minutes Warm Up - 3.5- 4 speed
•3-5 minutes - 5-5.5speed
•5-7 minutes - 6.5-7.5speed
•7- 8 minutes- 8.5-9 speed
•8-10 minutes - 4 speed
10-11 minutes - 8.5-9 speed
11-13 minutes - 4 speed
13-13:30 minutes -9-10 speed
13:30-15 minutes- 4 speed
15-15:30 minutes - 9-10 speed
15:30-17 minutes 4 speed
17-17:30 minutes -9-10 speed
17:30- 20 minutes 3.5-4 speed
finish with 25 min incline 12-15 speed 3-4
treadmill
5 min warm-up
20 sec sprints 10 sec rest repeat 8 x
rest: walk on incline
Treadmill
Warmup:5 min brisk walk
your going to do 2 min run/jog 2 min walking repeat for the
remaining for your cardio time 20-45min
* hiit portion Can be change to speeds that work for you
the point is to challenge your self
to do intervals at your rate
At home hiit ( beginners- intermediate)
20 min of HIIT cardio the other 25 min do at regular pace ( go for
a walk, etc)
1min Air squats
1 min skater side to side taps
superset 2
1 min side to side girl push-up
1 min sumo squat hold floor punches
Superset 3
1 min squat twist
1 min table crunch
superset 4
1'min banded jumping jacks
1 min high hands into side Russian twist
superset 5
1 marching hold press
1 min hoping pull-apart
At home hiit ( Advanced)
20 min of HIIT cardio the other 25 min do at regular pace ( go for a walk,
etc)
superset 1
1min double air squats into high flutter kick jumps
1 min reverse lunge into toe touches
superset 2
1 min push-up press
1 min DB side knee drives
Superset 3
1 min squat jump taps into high knees
1 min table crunch w weight
superset 4
1'min jack press into squat
1 min up and down planks
superset 5
1 min complete twist jumps
1 min reverse lunges into front to back pull-apart
each superset do each exercise for 1 min back to back than rest
20 sec before moving on to the next superset. Rest 40sec- 1min
after superset 5 and reapeat again total of 2 rounds TOTAL
20min
Single sided exercise do 30sec per side
each superset do each exercise for 1 min back to back than rest 20 sec
before moving on to the next superset. Rest 40sec-1min after superset 5
and reapeat again total of 2 rounds TOTAL 20 MIN
single Sided exercise do 30sec each side
at the beginning maybe you can only do 30-40sec of each
exercise that's okay each week you will get better )
at the beginning maybe you can only do 30-40sec of each mm
exercise that's okay each week you will get better )