Tk - V2




READ ME This workout guide is NOT to be shared or resold. if you are found sharing or reselling this product you could be prosecuted under my intellectual property rights and will be liable for loss of sales on top of a potential fine. If you have bought this guide from a re-seller, please report it to us. If you can provide us with the contact information of the individual you will be rewarded with full app access of the guide for free.

DISCLAIMER Kate Taylor is not a qualified trainer and does not give any assurance to the results this guide may achieve. She is also not liable for any losses or damages occurring due to this guide. Make sure you have spoken to your doctor or other health professional as this guide is for inspirational purposes only. By reading this guide you agree that you have read this disclaimer.

INTRODUCTION 


Welcome to second edition gym plan. This plan is way more advanced and is designed to push your glute and leg growth to the max while incorporating more advanced upper body workouts to tone and sculpt your upper body further.

HOW I MAXIMISE MY RESULTS

At some point in your fitness journey, you may feel you have hit a plateau… this is completely normal! To keep your body progressing you need to be increasing your workout intensity. This is commonly known as ‘progressive overloading’. This guide is perfect for helping you push past your plateau and maximising your glute hypertrophy potential.

In this guide you will find:

- Scientific background (some of the information may be repeated from the first edition for -

people who may not have it) Warm up info & exercises Motivational advice

- An 8 week fitness plan containing: - 3 leg & glute days per week - 2 upper body days per week - Optional cardio, including 3 types - Ab workouts Please remember to take progress pictures and send them to me. I love to hype you up for the work you put in!

4

SCIENTIFIC BACKGROUND 


Gluteus Maximus

Gluteus Medius

Gluteus Minimus

- Largest muscle in

- Powerful hip

- Smallest gluteal

the body

- Powerful hip

extensor and external rotator

abductors and internal rotators

- Can grow large to give a ‘shelf’ appearance

muscle

- Hip abductors and internal rotators

Benefits to strengthening the gluteal muscles: Improves posture Prevents injury and pain Physique improvements If you are aiming for the aesthetics of having considerably larger glutes you will need to allot a larger amount of training focus to your glutes. Many people do not notice improvements because the exercises they do are proportionately growing their legs (quads, hamstrings, calves) therefore making glute growth less noticeable. To grow your glutes at a higher ratio to the rest of your lower body, you should perform exercises with a high EMG (electronic magnetic cardiograph) reading for the gluteal muscles. Why different rep ranges are important: The gluteus maximus consists of 2 types of muscle fibres : 50% slow-twitch muscle fibres 50% fast-twitch muscle fibres (divided into 2 types: I & II) Slow twitch fibres are identified by a slow contraction time and high resistance to fatigue. STRUCTURALLY Small motor neurone High mitochondrial & capillary density High myoglobin content

ENERGETICALLY Low supply of creatine phosphate (CP) Low glycogen content High store of triglycerides

Slow twitch fibres are generally recruited during aerobic exercise (eg. running) but are also recruited during high rep, low weight exercises. Slow twitch fibres cannot grow as large as fast twitch fibres but are still important for overall muscle development. focusing on high weight, almost ignoring their slow-twitch fibres.

5

SCIENTIFIC BACKGROUND 


Fast twitch fibres are identified by a fast contraction time and low resistance to fatigue. FT1I have moderate resistance to fatigue and represent a transition from slow twitch muscle fibres and FT1 muscle fibres: STRUCTURALLY Large motor neurone High mitochondrial density Medium capillary& myoglobin density

ENERGETICALLY Higher supply of creatine phosphate (CP) Higher supply of glycogen Medium level of triglyceride stores

Fast twitch muscle fibres are used for prolonged anaerobic activities with relatively high force output, such as sprinting or li!ing heavy weights. They produce more power than slow twitch fibres.

How to apply this information: In short, the higher amount of reps, the more slow twitch fibres you work. The lower amount of reps, the more fast twitch fibres you work. It is important to carry out a variety of rep ranges low rep and high rep when aiming for muscle hypertrophy. It could also be beneficial for you to supplement creatine monohydrate, you can learn more about this in the Nutrition: Everything you need Ebook.

Other things to consider: Since the Gluteus Medius is situated around the side AND top/back of the glutes, training this muscle can improve the ‘shelf’ appearance of the glutes and give the illusion of a curved side profile. For this reason I have included plenty of ‘abduction’ movements throughout this workout guide.

6

SCIENTIFIC BACKGROUND 


There are 2 primary mechanisms for hypertrophy:

Mechanical tension : Passive elastic tension - placing tension on a muscle by stretching it without letting it contract Active tension - placing tension on a muscle by flexing it as hard as possible through an isometric contraction. When you li! weights through a full range of motion, the muscles are placed under a combination of passive and active tension

Metabolic stress :

The burning feeling you get when you’re targeting a muscle and the pump you receive. This is brought around by: The occlusion of veins by the persistent muscle contractions, preventing the blood from escaping. The lack of oxygen supply in muscles due to veins being trapped The build up of metabolic byproducts (lactate) and increased hormonal surge the cell swelling. Resulting in a ‘pump’ - this is due to the pooling of blood.

Both of these mechanisms must be utilised with progressive overload (basically, the increase in stress on the muscle). Throughout time, your muscle fibres increase in size and strength and what once fatigued your muscles… may no longer! This is where progressive overload comes in. You must be challenging yourself and making greater demands from your skeletal muscle regularly.

WAYS TO PROGRESSIVELY OVERLOAD Increase weight

Include drop sets

Decrease rest time

Include resistance bands

Increase volume (sets and reps)

Increase training frequency

Include supersets

Train unilaterally (e.g. single leg)

7

SCIENTIFIC BACKGROUND 


What happens to the body during resistance training? MUSCLE DAMAGE A contractile force is exerted on the muscle during each repetition using energy, the muscle cells eventually reach a point of fatigue where no more repetitions can be performed. This leads to the muscle cells actually being damaged and a build up of metabolites in surrounding tissue. This sometimes leads to an inflammatory-repair response, known as delayed onset muscle soreness (DOMS). MUSCLE FIBER GROWTH As your body heals the damage that li!ing weights caused in your muscles, specialised cells known as satellite cells begin fusing together and attach themselves to the damaged tissue to promote the healing process. This results in new protein strands within the fibres. These strands increase both the size and the strength of the muscle fibres, resulting in the increase in muscle mass and muscular strength that you experience when li!ing weights regularly. LACTIC ACID BUILD UP When you perform any strenuous exercise, lactic acid starts building up in your muscles. Modern research shows lactic acid is not just a waste product and has been found to be beneficial during exercise. The muscles can use lactic acid as fuel during your workout, burning it to produce energy when they need more energy than they can produce through standard cellular respiration. THE PUMP The series of intense contractions your muscles undergo as you li! weights place pressure on the blood vessels, this leads to an increase in blood pressure within the muscles . The increase in blood pressure causes some blood plasma to leak from the capillaries in the muscles into the surrounding tissue. This causes the ‘pump’ effect creating a larger swollen effect that lasts approximately 15 to 30 minutes a!er you finish li!ing. THE BURN The burning sensation you feel as you li! weights is caused by the build up of acidic byproduct of the energy production process within the muscles themselves. The body utilises a process called ‘anaerobic glycolysis’ to convert carbohydrates to energy when there isn’t enough oxygen present in the blood to meet the energy needs of your muscles trough normal respiration.

8

NUTRITION 


So where does nutrition come in? Building and repairing ‘muscle proteins’ (actin and myosin filaments which form muscle fibres) requires a variety of amino acids, some of these are obtained via food. When you exercise, the body needs more amino acids than usual to repair damaged muscle fibres, Strength training works synergistically with optimal caloric and protein intake to repair and build muscle protein, resulting in muscle hypertrophy. It is important to learn basic nutrition since your results can be hindered by poor nutritional choices.

Protein

Protein is said to be the most important macronutrient for growing muscle and loosing fat. Most studies indicated that a protein intake of 1.6-2.0 g/kg/day is sufficient to maximise muscle protein synthesis and optimise strength gains and hypertrophy. Most studies conclude that the time of day and amount of meals doesn’t matter as long as you reach the daily goal!

Carbohydrates Carbs are important for fuelling your workouts and keeping your energy levels high. If you lack energy, you will not perform to your maximum ability in your weight li!ing session (therefore less gains).

Fat

Many people are scared of eating fat. However, fat is important in many ways including, maintaining hormone levels, performance reasons, taste and feeling satisfied with your meal.

In terms of total calories, to get an EXACT number, it completely depends on your body, including: your metabolism, you body fat%, lean mass etc. however, you can use online calculators or an equation that will give you a general idea which will be close enough. If you are struggling to lose weight or gain weight, it might be worth researching your body type as some people are naturally more ‘carb tolerant’, commonly known as having a fast metabolism. I run through how to calculate pretty accurate calories and how to split the carbs/proteins/fats percentages depending on body type (and how to find out your body type) in the Nutrition: Everything you need ebook.

9

WARMING UP 


‘Glute activation’ has been quite an online trend recently and some people take it a little too seriously. The underlying meaning of ‘glute activation’ is essentially warming up but targeting your glutes to aim for better activation of the muscle fibres in that muscle group during contractions. Glute activation should not take you long, just long enough that you start to ‘feel’ your glutes working. Below are some of my favourite exercises:

Banded Glute Pumps

Banded Kickbacks

Banded Abduction

Banded Squats into Kickbacks

10

STAYING MOTIVATED 


Everybody has times where they’d rather stay at home and watch the rest of a season on Netflix, it’s completely normal for the novelty of the gym to wear off when you aren’t seeing results as quickly as you’d imagined. However, this is what separates people who succeed their goals and people who don’t! If you start getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will become a never ending cycle. Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going to have a day off, let it be because you’ve been working hard and consistently and you DESERVE a day off. These are my tips for staying motivated:

1

Listen to your favourite music while working out - the gym will become your escape and ‘you time’

2

Understand the importance of exercise (past the superficial basis) - wanting to be healthy is just as important as wanting to look good!

3

Make an effort to give your body the nutrition it needs, how you eat can be just as important as how you train. It’ll motivate you more knowing you’re doing everything right. But remember to treat yourself sometimes too, you deserve it.

4

Be a bit narcissistic! - you’re working hard and you deserve to check yourself out! Look in the mirror at the gym and be proud of your progress, even if its baby steps.

5

Take a friend to the gym with you - there is nothing better than having a girly catch up while growing a booty

6

PROGRESS PICTURES - i’ve said it before and i’ll say it again ! It is the best feeling looking back at where you started.

7

Think about how your future self will thank you. The time will pass whether you work on it or not, your future depends on you in this moment!

8

Don’t give up if you’re not feeling your workout, try to make it to the end. Giving up once statistically makes you more likely to give up o!en, similar to skipping a class.

11

KEYWORDS


 Throughout this Ebook I will use terms/phrases that you may or may not be familiar with. I’ve made this key so you know what everything means.

PHRASE SUPERSET

MEANING 2 exercises are performed back to back without rest. SUPERSET Banded Deadlifts (a long band is required)

Sit Squats

10 reps of each Moderate Weight Total reps = 20 (1 set)

You should perform 10 reps 'banded deadli!s’ then straight into 10 reps ‘sit squats’. You shouldn’t rest between the exercises, only when you have finished the 20 reps.

AMRAP PUSH FOR PB

You should perform as many reps as physically possible. Don’t give up util you physically can’t pick the weight up anymore.

Keep adding weight until you reach the maximum weight you can physically li!. You will see this in the ‘reps’ column:

PUSH FOR PB SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

ASCENDING WEIGHT

DROP SET

DOUBLE BARREL

As you keep adding weight, you will need to lower the reps. Your PB should improve over time, try a higher PB every 1-2 weeks (even if you only add 1.25 kg)

You should keep adding weight every set but not necessarily attempt a PB. Just keep adding weight until you reach a fairly heavy weight.

DROP SET 5 reps (heavy) lower weight, 8 reps lower weight, 10 reps lower weight, 12 reps

A drop set involves a no-rest set starting on a high weight with low reps and progressively decreasing the weight and increasing the reps.

Double Barrel Hip Thrusts

1 X half rep: bottom 1 X full rep 1 X half rep: top

1 rep

A double barrel hip thrust involves ‘half reps’. For example '1 X half rep : bottom’ you would start at the bottom, thrust only half way up, then go back down.

AB CIRCUITS 


In this guide, I have placed the ab circuits on your rest days however, you are given the option to add the ab circuits into your schedule to suit you. These exercises should be completed doing AMRAP.

X3

X3

X3

X3

13

OPTIONAL CARDIO 
 Throughout this guide you will be given the option to do cardio based on your goal. Weight training alone can burn 300-500 calories per session however if you’re looking to burn extra calories or generally improve your cardiovascular fitness then you could incorporate cardio. Please be aware the 100 calories is an estimate and intended to show ideas as it can vary depending on your bodyweight, speed etc..

HIIT - BODYWEIGHT

100 CALS

Add one of these circuits to the beginning or end of your session: CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

45s 45s 45s 45s 45s

45s 45s 45s 45s 45s

45s 45s 45s 45s 45s

Squat Jumps Burpees Skipping Lunge Jumps Rest

REPEAT 3X

Jumping Jacks Box Jumps Skipping Squats into kickback Rest

REPEAT 3X

HIIT - MACHINE

High Knees Burpees Skipping Alternating Lunges Rest

REPEAT 3X

100 CALS

Add one of these options to the beginning or end of your session: OPTION 1

OPTION 2

OPTION 3

Running machine

Cross trainer

Stairmaster

10mins HIIT sprints

10 mins

10 mins

- 1 min on - 1 min off

LISS - MACHINE

- 1 min high level - 30s easier

- 1 min fast - 45s slow

100 CALS

Add one of these options to the beginning or end of your session or incorporate all of them on a separate cardio day: OPTION 1

OPTION 2

OPTION 3

15 minutes jog (running machine)

15 minutes cross trainer

15 minutes bike

10 minutes bike

10 minutes stepper

10 minutes stairmaster

14

WEEKLY OVERVIEW 


WEEK 2

WEEK 1

WEEK 3

Day 1 - Legs & Glutes

Day 1 - Upper Body

Day 1 - Upper Body

Day 2 - Upper Body

Day 2 - Legs & Glutes

Day 2 - Rest

Day 3 - Rest

Day 3 - Rest

Day 3 - Legs & Glutes

Day 4 - Legs & Glutes

Day 4 - Upper Body

Day 4 - Upper Body

Day 5 - Upper Body

Day 5 - Legs & Glutes

Day 5 - Legs & Glutes

Day 6 - Rest

Day 6 - Rest

Day 6 - Rest

Day 7 - Legs & Glutes

Day 7 - Legs & Glutes

Day 7 - Legs & Glutes

WEEK 4

WEEK 5

WEEK 6

Day 1 - Upper Body

Day 1 - Upper Body

Day 1 - Upper Body

Day 2 - Legs & Glutes

Day 2 - Legs & Glutes

Day 2 - Rest

Day 3 - Rest

Day 3 - Rest

Day 3 - Legs & Glutes

Day 4 - Upper Body

Day 4 - Upper Body

Day 4 - Upper Body

Day 5 - Legs & Glutes

Day 5 - Legs & Glutes

Day 5 - Legs & Glutes

Day 6 - Rest

Day 6 - Rest

Day 6 - Rest

Day 7 - Legs & Glutes

Day 7 - Legs & Glutes

Day 7 - Legs & Glutes

WEEK 7

WEEK 8

Day 1 - Upper Body

Day 1 - Upper Body

Day 2 - Legs & Glutes

Day 2 - Legs & Glutes

Day 3 - Rest

Day 3 - Rest

Day 4 - Legs & Glutes

Day 4 - Legs & Glutes

Day 5 - Upper Body

Day 5 - Upper

Day 6 - Rest

Day 6 - Rest

Day 7 - Legs & Glutes

Day 7 - Legs & Glutes




WEEK 1

WEEK 1 


DAY 1 EXERCISE

REPS

SETS

PUSH FOR PB

Deadlifts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

PUSH FOR PB

Hip Thrusts

Sit Squats

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

12 reps

X6 The 6 sets are explained in the ‘reps’ column

X6 The 6 sets are explained in the ‘reps’ column

X4

Moderate weight

25 reps (light weight)

Mini Leg Press

10 reps (heavy weight)

X4

Total reps = 35 (1 set)

25 reps (light weight)

Hip Abductor

10 reps (heavy weight)

X4

Total reps = 35 (1 set)

Cable Pull Through

10 reps Ascending weight

X4

17

WEEK 1 


DAY 2 EXERCISE

REPS

SETS

12 reps

Cable Pull Down

Moderate weight

X4

Try a heavier weight for the last set

12 reps

Cable Starfish Pull

Moderate weight

X4

Try a heavier weight for the last set

10 reps

Cable Pullover

Moderate weight Try a heavier weight for the last set - Focus on squeezing your back

SUPERSET Shoulder Press

X4

10 reps of each Moderate weight

Bicep Curl

X4

Total reps = 20 (1 set)

SUPERSET Around The World

Side-Front Raise

10 reps of each Moderate weight

X4

Total reps = 20 (1 set)

Tricep Dips

AMRAP

X3

(as many reps as possible)

Upright Row

10 reps Moderate weight

X3

18




REST or Have you completed an ab workout this week?

X3

Bicycles

Side To Sides

Ball Raises

19

WEEK 1 


DAY 4 EXERCISE

REPS

SETS

10 reps abducting

Hip Thrusts (requires a band)

5 reps normal (but keep the band around your knees)

X6

Moderate weight

Split Squats

8 reps Moderate weight

10 reps

Single Leg Pull Through

Cable Hip Pumps (requires a long band)

• Elevated leg is the ‘resting’ glute • Focus on the working glute

DROP SET 5 reps (heavy) lower weight, 8 reps lower weight, 10 reps lower weight, 12 reps

X4

X4 on each leg

X4 (repeat the drop set 4 times)

10 reps sitting back

Hip Abductor

10 reps sitting forward

X4

Total reps = 20 (1 set)

Hamstring Curl

10 reps Moderate weight

X4

20

WEEK 1 


DAY 5 EXERCISE

REPS

SETS

10 reps

Landmine Row

Moderate weight

X4

Try a heavier weight for the last set

Cable Pullover

Assisted Pull Up

Seated Row

Bicep Curl into

10 reps Moderate weight

X4

10 reps

X4

12 reps Moderate weight

X4

10 reps of each Moderate Weight

X4

Shoulder Press Total reps = 20 (1 set)

SUPERSET Upright Row Lateral Raises

Overhead Tricep Extension

AMRAP

X3

(as many reps as possible)

10 reps Moderate Weight

X3

21




REST or Have you completed an ab workout this week?

X3

Bicycles

Side To Sides

Ball Raises

22

WEEK 1 


DAY 7 EXERCISE SUPERSET Banded Deadlifts

REPS 12 reps of each Moderate weight

(a long band is required)

Sit Squats

SUPERSET Hip Thrusts Frog Pumps

Mini Leg Press

SETS X5

Total reps = 20 (1 set)

10 reps hip thrust 5 reps frog pump

X4

Total reps = 15 reps (1 set)

10 reps Heavy weight

X4

• It’s okay to push on your knees (taking weight off your quads)

Kettlebell Swings

Abductor Machine

15 reps Moderate weight

10 reps Ascending weight

X4

X5

12 reps

Cable Hip Pumps

Moderate weight

(requires a long band)

X4

Try a heavier weight for the last set

Nordic Hamstring Curls

8 reps

X3

23




WEEK 2

WEEK 2 


DAY 1 EXERCISE

REPS

SUPERSET

10 reps of each

Pull Down

Moderate weight

Pull Down (underhand)

Seated Row

Bent Over Row

SETS X4

Total reps = 20 (1 set) Try a heavier weight for the last set

10 reps Ascending weight

X5

10 reps

X5

Moderate weight

Bicep Curl into

12 reps

Shoulder Press

Moderate weight

X4

4 turns = 1 rep

Plate Wheel

6 reps

X4

Moderate weight

Tricep Pushdown

12 reps

X3

Moderate weight

Starfish Pull

10 reps Ascending weight

X3

25

WEEK 2 


DAY 2 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

PUSH FOR PB

Deadlifts

SUPERSET Goblet Squats Kettlebell Swings

Cable Duo Hip Pump (requires band & ankle strap)

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps of each Moderate Weight

10 reps Heavy Weight

X6 The 6 sets are explained in the ‘reps’ column

X6 The 6 sets are explained in the ‘reps’ column

X4

X4

• wrap the ankle strap around the band to create an attachment

10 reps on each leg

Single Leg Pull Through

Heavy Weight Total reps = 20 (1 set)

X4

• Elevated leg is the ‘resting’ glute • Focus on the working glute

Leg Press

8 reps

X3

Heavy Weight

SUPERSET Nordic Curls Kettlebell RDL

8 reps of each Heavy Weight

X3

26




REST or Have you completed an ab workout this week?

X3

Over Steps

Heel Touches

Ball Crunch

27

WEEK 2 


DAY 4 EXERCISE Close Grip Pull Down

Assisted Pull Up

SUPERSET Front Raise Shoulder Press

Smith Machine Bent

REPS

SETS

10 reps Ascending weight

X5

10 reps Moderate weight

X4

10 reps

X4

Moderate weight

12 reps

Over Row

Ascending weight

X5

Side Row

10 reps

X4

Moderate weight

Arm Circles

Tricep Dips

30 seconds

X3

10 reps

X3

28

WEEK 2 


DAY 5 EXERCISE Double Barrel Hip Thrusts

Squats

REPS 1 X half rep: bottom 1 X full rep 1 X half rep: top

SETS 1 rep

Moderate weight

X5

6 reps

10 reps Moderate weight

X4

(try putting the weight up for the last set)

Cable Kickbacks (requires an ankle weight)

10 reps Moderate weight (use an ankle weight)

B-Stance RDL

10 reps on each leg Moderate weight

X4 on each leg

X3

20 reps light weight

Mini Leg Press

10 reps heavy weight

X4

Total reps = 30 (1 set)

Abductor

8 reps

X4

Heavy weight

Kettlebell Swings

20 reps Moderate weight

X3

29




REST or Have you completed an ab workout this week?

X3

Over Steps

Heel Touches

V Crunch

30

WEEK 2 


DAY 7 EXERCISE SUPERSET RDL

REPS 5 reps RDL 5 reps sumo deadlifts

SETS X4

(romanian deadlifts)

Sumo Deadlifts

Hip Thrusts

Single Leg Cable Pull Through

Landmine Deadlifts (long band required)

Walking Lunges

Calf Raises From Leg Press

Total reps = 10 (1 set)

8 reps Ascending weight

10 reps Ascending weight

10 reps Moderate weight

12 steps

X4 on each leg

X3

X4

Moderate weight

20 reps Light weight

20 reps light weight

Abductor

X6

10 reps heavy weight

X3

X3

Total reps = 30 (1 set)

31




WEEK 3

WEEK 3 


DAY 1 EXERCISE

REPS

SETS

10 reps

Smith Machine Bent

Ascending weight

X5

Over Row

Single Arm Pull Down

Starfish Pull

10 reps Moderate weight

8 reps Ascending weight

X4 on each arm

X5

10 reps

Plate In & Outs

SUPERSET Side-Front Raises All Around The World

Seated Rear Lateral Raise

Tricep Pushdown

Moderate weight

8 reps of each Moderate weight

X4

X4

Total reps = 16 reps (1 set)

10 reps Moderate weight

10 reps Moderate weight

X3

X4

33




REST or Have you completed an ab workout this week?

X3

Flutter Kicks

Ball Crunches

Mountain Climbers

34

WEEK 3 


DAY 3 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

PUSH FOR PB

Deadlifts

Single Leg Mini Leg Press

SUPERSET Sit Squats DB Hip Pumps (requires a long band)

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps Ascending Weight

8 reps of each Moderate Weight

X6 The 6 sets are explained in the ‘reps’ column

X6 The 6 sets are explained in the ‘reps’ column

X3 on each leg

X4

Total reps = 16 reps (1 set)

10 reps

Single Leg Pull Through

Heavy Weight

X4 on each leg

Total reps = 20 (1 set)

Abductor Machine

SUPERSET Nordic Curls Back Extension

8 reps Heavy Weight

X3

8 reps of each

X3 Total reps = 16 reps (1 set)

35

WEEK 3 


DAY 4 EXERCISE Single Arm Pull Down

REPS

SETS

10 reps on each arm Ascending weight

X4

Total reps = 20 (1 set)

Seated Row

SUPERSET Cable Pullover Tricep Pushdown

Bicep Curl Into Shoulder Press

SUPERSET Rear Delt Fly

10 reps Ascending weight

X4

10 reps of each Ascending weight

10 reps Moderate weight

X4

X4

10 reps on each Heavy weight

Upright Row

X4

Total reps = 20 (1 set)

Plate Wheel

AMRAP

X3

(as many reps as possible)

10 reps on each

SUPERSET

Heavy weight

Hammer Curl Overhand Curl

X3

Total reps = 20 (1 set)

36

WEEK 3 


DAY 5 EXERCISE SUPERSET

Banded Deadlifts ? (a long band is required)

Sit Squats

Double Barrel Hip Thrusts

Cable Pull Through (requires a long band)

Mini Leg Press

Abductor Machine

Nordic Hamstring Curls

SUPERSET Kettlebell swings Back extension

REPS

SETS

10 reps of each

X5

Moderate Weight Total reps = 20 (1 set)

1 X half rep: bottom 1 X full rep 1 X half rep: top

1 rep

Moderate weight

X5

6 reps

10 reps Ascending Weight

SET 1: 20 reps single leg on each leg SET 2: 10 reps heavy SET 3: 10 reps heavy SET 4: DROPSET - 5 reps heavy - reduce weight, 10 reps - reduce weight, 12 reps - reduce weight, 15 reps

10 reps Heavy Weight

8 reps

X4

X4 The 4 sets are explained in the ‘reps’ column

X4

X3

15 reps of each Moderate Weight

X4

Total reps = 30 (1 set)

37




REST or Have you completed an ab workout this week?

X3

Flutter Kicks

Ball Crunches

Mountain Climbers

38

WEEK 3 


DAY 7 EXERCISE SUPERSET

Landmine Deadlifts Landmine Squats (requires a long band)

REPS 6 reps deadlifts 6 reps squats

Single Leg Cable Pull Through

Walking Lunges

Cable Kickbacks (requires an ankle weight)

Deep Kettlebell Squats

X4

Total reps = 12 (1 set)

PUSH FOR PB

Hip Thrusts

SETS

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps Ascending weight

12 steps Heavy weight

8 reps Ascending weight

8 reps

X6 The 6 sets are explained in the ‘reps’ column

X4 on each leg

X3

X4 on each leg

X3

Heavy weight

SUPERSET

15 reps calf raise

Calf Raises

8 reps nordic curls

Nordic Curls

Total reps = 23 reps (1 set)

X3

39




WEEK 4

WEEK 4 


DAY 1 EXERCISE Landmine Row

Assisted Pull Up

Starfish Pull

REPS 10 reps Ascending weight

SETS X5

10 reps Moderate weight

X5

10 reps

X4

Ascending weight

SUPERSET Lateral Raise

12 reps of each Moderate weight

Side Row

Total reps = 24 (1 set)

SUPERSET

10 reps of each

Arm Circles Bicep Curl-Press

Cross Row

Overhead Tricep Extension

Moderate weight

X4

X4

Total reps = 20 (1 set)

8 reps Moderate weight

10 reps Moderate weight

X3

X3

41

WEEK 4 


DAY 2 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

PUSH FOR PB

Deadlifts

Single Leg Pull Through

Cable Duo Hip Pump (requires band & ankle strap)

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps Heavy Weight

10 reps Heavy Weight

X6 The 6 sets are explained in the ‘reps’ column

X6 The 6 sets are explained in the ‘reps’ column

X4 on each leg

X4

• wrap the ankle strap around the band to create an attachment

SUPERSET Sit Squats

8 reps of each

Walking Lunges

Heavy weight

X4

Total reps = 16 (1 set)

Mini Leg Press

20 reps light weight 8 reps heavy weight

X3

Total reps = 28 (1 set)

SUPERSET Nordic Curls Kettlebell RDL

8 reps of each

X3

Heavy Weight

42




REST or Have you completed an ab workout this week?

X3

V Sits

Bicycles

Sit Up Twist

43

WEEK 4 


DAY 4 EXERCISE Standing Pull Down

Cable Rope Row

SUPERSET Starfish Pull Cross Row

Arnold Press

SUPERSET Shoulder Press Upright Row

SUPERSET Single Arm Row Rear Delt Fly

Tricep Dips

REPS 10 reps Ascending Weight

SETS X5

10 reps Ascending Weight

X4

8 reps of each Moderate Weight

X4

Total reps = 16 (1 set)

10 reps Moderate Weight

X4

10 reps of each

X4

Moderate Weight Total reps = 20 (1 set)

20 reps (10 each arm) 10 reps rear delt fly

X3

Total reps = 30 (1 set)

10 reps

X3

44

WEEK 4 


DAY 5 EXERCISE SUPERSET

Banded Deadlifts

REPS 12 reps of each Moderate weight

(a long band is required)

Sit Squats

10 reps hip thrust

Hip Thrusts

5 reps frog pump

Landmine Deadlifts (requires a long band)

X5

Total reps = 20 (1 set)

SUPERSET Frog Pumps

SETS

X5

Total reps = 15 reps (1 set)

10 reps Moderate weight

X4

20 reps light weight (without ankle weight)

Cable Kickbacks (required an ankle weight)

8 reps moderate weight (with ankle weight)

X3 (on each leg)

Total reps = 28 (1 set)

DROP SET

Abductor Machine

SUPERSET Kettlebell Swings Back Extension

Nordic Hamstring Curls

5 reps (heavy) lower weight, 8 reps lower weight, 10 reps lower weight, 12 reps

X4 (repeat the drop set 4 times)

12 reps of each Moderate weight

X4

Total reps = 24 (1 set)

8 reps

X3

45




REST or Have you completed an ab workout this week?

X3

V Sits

Bicycles

Sit Up Twist

46

WEEK 4 


DAY 7 EXERCISE Sumo Deadlifts

REPS 10 reps

SETS X6

Ascending weight

10 reps

Hip Thrusts

SUPERSET Goblet Squats Kettlebell Swings

Cable Duo Hip Pump (requires band & ankle strap)

Ascending weight

10 reps of each Moderate weight

SUPERSET Banded Abductor (requires a band)

Standing Abduction

SUPERSET Mini Leg Press

Banded Frog Stance

X4

Total reps = 20 (1 set)

10 reps Heavy weight

X4

• wrap the ankle strap around the band to create an attachment

10 reps

Single Leg Pull Through

X5

Ascending weight

10 reps banded abduction 10 reps standing (each leg)

X4 on each leg

X3

Total reps = 30 (1 set)

8 reps of each Ascending weight - It’s okay to push on your knees

X3

47




WEEK 5

WEEK 5 


DAY 1 EXERCISE Pull Down Machine

SUPERSET Plate Bent Row Rear Delt Fly

Arnold Press

SUPERSET Bicep Curl Upright Row

REPS

SETS

10 reps Ascending weight

X5

10 reps of each Moderate weight

X4

Try using a heavier weight for the last set Total reps = 20 reps (1 set)

10 reps

X5

Moderate weight

10 reps of each Moderate weight

X4

Total reps = 20 (1 set)

4 turns = 1 rep

Plate Wheel

6 reps

X4

Moderate weight

SUPERSET Cable Row Tricep Pushdown

Tricep Dips

10 reps of each Ascending weight

X3

Total reps = 20 reps (1 set)

AMRAP

X3

49

WEEK 5 


DAY 2 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SUPERSET Sumo Deadlifts Deadlifts

Walking Lunges

Cable Duo Hip Pump (requires band & ankle strap)

SUPERSET Landmine Squats Landmine Deadlifts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

X6 The 6 sets are explained in the ‘reps’ column

5 reps of each Ascending weight

X5

Total reps = 10 reps (1 set)

8 steps Heavy weight

10 reps Heavy weight

X4 on each leg

X4

• wrap the ankle strap around the band to create an attachment

6 reps of each Moderate weight

X4

Total reps = 12 (1 set)

(requires a long band)

8 reps

Lying Plate Abduction

Heavy weight

X3 on each leg

10 reps

Hamstring Curl

X3 Heavy Weight

50




REST or Have you completed an ab workout this week?

X3

Bicycles

Side To Side

Ball Raise

51

WEEK 5 


DAY 4 EXERCISE SUPERSET

Wide Grip Row Bent Over Row

Standing Pull Down

SUPERSET Lateral Raise

REPS

SETS

8 reps of each Moderate Weight

X4

Total reps = 16 (1 set)

10 reps Ascending weight

8 reps of each Moderate Weight

X5

X4

Upright Row Try increasing the weight for the last set

Arnold Press

SUPERSET Cable Bicep Curl Cable Pullover

Starfish Pull

Cross Row

10 reps Moderate Weight

X5

10 reps of each Moderate Weight

X4

Total reps = 20 (1 set)

10 reps

X5

Ascending Weight

10 reps

X4

52

WEEK 5 


DAY 5 EXERCISE Sit Squats

REPS 10 reps

SETS X4

Ascending weight

Hip Thrusts with Abduction

8 reps Ascending weight

X4

(requires a band)

SUPERSET x Sumo Deadlifts

Deadlifts

Single Leg Pull Through

SUPERSET Banded Abductor

6 reps of each Ascending weight

X4

Total reps = 12 reps (1 set)

10 reps Ascending weight

X4 on each leg

10 reps of each

(requires a band)

Moderate Weight

Hip pumps

Total reps = 20 (1 set)

X4

(requires a long band)

10 reps

Back Extension

Kettlebell Swings (requires a long band)

Moderate weight

12 reps

X3

X3

53




REST or Have you completed an ab workout this week?

X3

Bicycles

Side To Side

Ball Raise

54

WEEK 5 


DAY 7 EXERCISE SUPERSET Hip Thrusts Frog Pumps

REPS

SETS

10 reps hip thrust 5 reps frog pump Ascending weight

X5

Total reps = 15 reps (1 set)

10 reps

Deadlifts

Landmine Deadlifts (requires a long band)

Ascending weight

10 reps Moderate weight

X5

X4

20 reps light weight

Cable Kickbacks (required an ankle weight)

(without ankle weight)

8 reps moderate weight (with ankle weight)

X3 (on each leg)

Total reps = 28 (1 set)

Cable Squats (requires a long band)

10 reps Ascending weight

X4

DROP SET

Abductor Machine

Nordic Hamstring Curls

5 reps (heavy) lower weight, 8 reps lower weight, 10 reps lower weight, 12 reps

8 reps

X4 (repeat the drop set 4 times)

X3

55




WEEK 6

WEEK 6 


DAY 1 EXERCISE

REPS

SUPERSET

8 reps of each

Pull Down

Ascending weight

Pull Down

Total reps = 16 reps (1 set)

(underhand)

SUPERSET Rope Pullover Tricep Pushdown

X4

10 reps of each Ascending weight

X5

Total reps = 20 (1 set)

8 reps

Cross Row

SETS

Moderate weight

X5

Try increasing the weight for the last set

Assisted Pull Up

SUPERSET Bent Over Row Upright Row

Alternating Side & Front Raise

Rear Delt Fly

10 reps Moderate weight

X4

10 reps of each Moderate weight

X4

Total reps = 20 (1 set)

10 reps

X5

Moderate weight

10 reps

X4

Heavy weight

57




REST or Have you completed an ab workout this week?

X3

Over Steps

Heel Touches

V Crunch

58

WEEK 6 


DAY 3 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

PUSH FOR PB

Deadlifts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

X6 The 6 sets are explained in the ‘reps’ column

X6 The 6 sets are explained in the ‘reps’ column

SET 1: single leg, 20 reps on each leg (light weight)

Mini Leg Press

SET 2: both legs, 10 reps frog stance, 10 reps normal (moderate weight )

X4

SET 3&4: both legs, 10 reps (heavy)

SUPERSET Pull Through

8 reps of each Heavy weight

Cable Squats (requires a long band)

SUPERSET Walking Lunges B Stance RDL

X4

Total reps = 16 reps (1 set)

8 steps walking lunges 8 reps (each leg) RDL Heavy weight

X4

Total reps = 16 (1 set)

Abductor Machine

SUPERSET Nordic Curls

8 reps Heavy weight

8 reps of each Total reps = 16 reps (1 set)

X3

X3

Back Extension

59

WEEK 6 


DAY 4 EXERCISE Single Arm Pull Down

Seated Row

SUPERSET Cable Bent Row Tricep Pushdown

REPS 10 reps on each

SETS X4

Ascending weight

10 reps Ascending weight

X4

10 reps of each Ascending weight Total reps = 20 (1 sets)

Bicep Curl Into

10 reps

Shoulder Press

Moderate weight

SUPERSET

10 reps of each

Rear Delt Fly

Heavy weight

X4

X4

X4

Upright Row Total reps = 20 (1 set)

Plate Wheel

SUPERSET Hammer Curl Overhand Curl

AMRAP

X3

(as many reps as possible)

10 reps of each Moderate weight

X3

Total reps = 20 (1 set)

60

WEEK 6 


DAY 5 EXERCISE Sumo Deadlifts (requires a long band)

REPS 10 reps

SETS X6

Ascending weight

10 reps

Hip Thrusts

SUPERSET Landmine Squats Landmine Deadlifts

Cable Duo Hip Pump (requires band & ankle strap)

Ascending weight

10 reps of each Moderate weight

SUPERSET Banded Abductor (requires a band)

Standing Abduction

SUPERSET Mini Leg Press Frog Mini Leg Press Banded

X4

Total reps = 20 (1 set)

10 reps Heavy weight

X4

• wrap the ankle strap around the band to create an attachment

10 reps

Single Leg Pull Through

X5

Ascending weight

10 reps banded abduction 10 reps standing (each leg)

X4 on each leg

X3

Total reps = 30 (1 set)

8 reps of each Ascending weight

X3

• It’s okay to push on your knees

61




REST or Have you completed an ab workout this week?

X3

Over Steps

Heel Touches

V Crunch

62

WEEK 6 


DAY 7 EXERCISE

REPS

SETS

5 reps deadlifts

SUPERSET

5 reps sumo deadlifts

Deadlifts Sumo Deadlifts

X4

Heavy Weight Total reps = 10 (1 set)

PUSH FOR PB

Hip Thrusts

Single Leg Cable Pull Through

Cable Hip Pumps

Walking Lunges

Calf Raises From Leg Press

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps Ascending Weight

10 reps on each leg Moderate Weight

12 steps

X6 The 6 sets are explained in the ‘reps’ column

X4 on each leg

X3

X4

Moderate Weight

8 reps

X3

Heavy Weight

20 reps light weight

Abductor

10 reps heavy weight

X3

Total reps = 30 (1 set)

63




WEEK 7

WEEK 7 


DAY 1 EXERCISE Landmine Row

Assisted Pull Up

Starfish Pull

SUPERSET Lateral Raise Side Row

SUPERSET Arm Circles Bicep Curl to Press

REPS 10 reps

SETS

Ascending weight

X6

10 reps

X4

10 reps

X5

Ascending weight

10 reps of each Moderate weight

X4

Total reps = 20 (1 set)

10 reps of each Moderate weight

X4

Total reps = 20 (1 set)

4 rotations = 1 rep

Plate Wheel

6 reps

X3

Moderate weight

Overhead Tricep Extension

10 reps

X3

Moderate weight

65

WEEK 7 


DAY 2 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

X6 The 6 sets are explained in the ‘reps’ column

PUSH FOR PB

Deadlifts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

SUPERSET

8 reps of each

Walking Lunges

Heavy weight

Back Extension

Cable Duo Hip Pump (requires band & ankle strap)

X6

X4

Total reps = 16 reps (1 set)

10 reps Heavy weight

X4

• wrap the ankle strap around the band to create an attachment

SUPERSET Landmine x Squats

Landmine Deadlifts (requires a long band)

Lying Plate Abduction

5 reps of each

X4

Heavy weight Total reps = 10 reps (1 set)

12 reps Moderate weight

X3 on each leg

10 reps

Hamstring Curl

Heavy weight

X3

66




REST or Have you completed an ab workout this week?

X3

Flutter Kicks

Ball Crunches

Mountain Climbers

67

WEEK 7 


DAY 4 EXERCISE

REPS

SETS

10 reps

Squats

SUPERSET Hip Thrusts Frog Pumps

Landmine Deadlifts (requires a long band)

Ascending weight

X5

10 reps hip thrust 5 reps frog pump

X5

Total reps = 15 reps (1 set)

10 reps Moderate weight

X4

20 reps light weight (without ankle weight)

Cable Kickbacks (required an ankle weight)

8 reps moderate weight (with ankle weight)

X3 (on each leg)

Total reps = 28 (1 set)

SUPERSET Cable Squats Vertical Squats

8 reps of each Ascending weight

DROP SET

Abductor Machine

Nordic Hamstring Curls

X4

Total reps = 16 (1 set)

5 reps (heavy) lower weight, 8 reps lower weight, 10 reps lower weight, 12 reps

8 reps

X4 (repeat the drop set 4 times)

X3

68

WEEK 7 


DAY 5 EXERCISE Standing Pull Down

Cable Rope Row

SUPERSET Starfish Pull Cross Row

Alternating Side & Front Raise

SUPERSET Shoulder Press Upright Row

SUPERSET Single Arm Row Rear Delt Fly

Tricep Extension

REPS

SETS

10 reps Ascending Weight

X5

10 reps Ascending Weight

8 reps of each Ascending Weight

X4

X5

Total reps = 16 reps (1 set)

10 reps Moderate Weight

X4

10 reps of each

X4

Moderate Weight Total reps = 20 (1 set)

20 reps (10 each arm) 10 reps rear delt fly

X3

Total reps = 30 (1 set)

10 reps

X3

69




REST or Have you completed an ab workout this week?

X3

Flutter Kicks

Ball Crunches

Mountain Climbers

70

WEEK 7 


DAY 7 EXERCISE Double Barrel Hip Thrusts

REPS 1 X half rep: bottom 1 X full rep 1 X half rep: top

SETS 1 rep

X5

Moderate weight 6 reps

Sumo Deadlifts

Walking Lunges

8 reps Moderate Weight

10 steps Heavy Weight

Cable Hip Pumps (requires a long band)

X5

10 reps Ascending Weight

X4

X4

10 reps on each leg

Single Leg Pull Through

Heavy Weight

X4

Total reps = 20 (1 set)

20 reps light weight

Abductor

10 reps heavy weight

X3

Total reps = 30 (1 set)

SUPERSET Nordic Curls

10 reps of each Total reps = 20 (1 set)

X3

Back Extension

71




WEEK 8

WEEK 8 


DAY 1 EXERCISE

REPS

SETS

10 reps

Smith Machine Bent Over Row

SUPERSET

Moderate weight

X5

Try a heavier weight for the last set

10 reps single arm (on each)

Single Arm Pull Down

10 reps close grip

Close Grip Pull Down

Moderate weight

X4 on each arm

Total reps = 30 (1 set)

Assisted Pull Up

10 reps

X5

10 reps

Plate In & Outs

SUPERSET Side-Front Raises Around The World

Seated Rear Lateral Raise

Tricep Pushdown

Moderate Weight

8 reps of each Moderate Weight

X4

X4

Total reps = 16 reps (1 set(

10 reps Moderate Weight

10 reps Moderate Weight

X3

X4

73

WEEK 8 


DAY 2 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

X6 The 6 sets are explained in the ‘reps’ column

PUSH FOR PB

Deadlifts

Split Squats

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps Heavy Weight

SUPERSET Cable Pull Through Cable Duo Hip Pump

SUPERSET Cable Kickbacks Cable Sidebacks

10 reps of each Ascending Weight

X5

X4 on each leg

X4

Total reps = 20 reps (1 set)

10 reps of each Ascending Weight

X4

Total reps = 20 reps (1 set)

10 reps Heavy Weight

Mini Leg Press

SET 5: DROP SET 5 reps (heavy) lower weight, 8 reps lower weight, 10 reps lower weight, 12 reps

X5

SUPERSET Nordic Curls

8 reps of each

B Stance RDL

Total reps = 16 (1 set)

X3

74




REST or Have you completed an ab workout this week?

X3

V Sits

Bicycles

Sit Up Twist

75

WEEK 8 


DAY 4 EXERCISE

REPS

SUPERSET

10 reps of each

Pull Down

Moderate weight

Pull Down (underhand)

Seated Row

Bent Over Row

SUPERSET Bicep Curl to Press Cross Raises

SETS X4

Total reps = 20 (1 set) Try a heavier weight for the last set

10 reps Ascending weight

X5

10 reps

X5

Moderate weight

10 reps of each Moderate weight

X4

Total reps = 20 (1 set)

4 turns = 1 rep

Plate Wheel

6 reps

X4

Moderate weight

Tricep Pushdown

12 reps

X3

Moderate weight

Starfish Pull

10 reps Ascending weight

X3

76

WEEK 8 


DAY 5 EXERCISE

REPS

SUPERSET

8 reps of each

Banded Deadlifts

Heavy weight

(a long band is required)

Sit Squats

SUPERSET Hip Thrusts Frog Pumps

Mini Leg Press

Kettlebell Swings

Abductor Machine

SETS X5

Total reps = 16 (1 set)

10 reps hip thrust 5 reps frog pump

X4

Total reps = 15 reps (1 set)

SET 1: 20 reps single leg on each leg SET 2: 10 reps heavy SET 3: 10 reps heavy SET 4: DROPSET - 5 reps heavy - reduce weight, 10 reps - reduce weight, 12 reps - reduce weight, 15 reps

20 reps Moderate weight

10 reps Heavy weight

X4 (The 4 sets are explained in

the ‘reps’ column)

X4

X5

12 reps

Cable Deadlifts

Moderate weight

X4

Try a heavier weight for the last set

Nordic Hamstring Curls

8 reps

X3

77




REST or Have you completed an ab workout this week?

X3

V Sits

Bicycles

Sit Up Twist

78

WEEK 8 


DAY 7 EXERCISE

REPS

SETS

PUSH FOR PB

Hip Thrusts

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

PUSH FOR PB

Deadlifts

Single Leg Mini Leg Press

SUPERSET Sit Squats

SET 1: Warm up set SET 2: Add weight, 10 reps SET 3: Add weight, 8 reps SET 4: Add weight 5 reps SET 5: Add weight 2 reps SET 6: Try PB

10 reps Ascending Weight

8 reps of each Moderate Weight

X6 The 6 sets are explained in the ‘reps’ column

X6 The 6 sets are explained in the ‘reps’ column

X3 on each leg

X4

DB Hip Pumps (requires a long band)

Total reps = 16 reps (1 set)

10 reps

Single Leg Pull Through

Heavy Weight

X4 on each leg

Total reps = 20 (1 set)

Abductor Machine

SUPERSET Nordic Curls Back Extension

8 reps Heavy Weight

X3

8 reps of each

X3 Total reps = 16 reps (1 set)

79

FINISHED I’m so proud! Even though this guide is only 8 weeks, you can keep repeating the guide for as long as you want to keep progressing as muscle growth takes time

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