8 Week

TRAINING 
PROGRAM
8 Week Training Program
D I S C L A I M E R

Always seek the advice of your physician or other qualified health

provider with any questions you may have regarding information
provided in this eBook.

Methods described in 8 Week Training Program may be proven to

be unsafe. Any action you take upon the information in this eBook
is at your own risk.

If you think you may have a medical emergency, please call your
doctor or 911 immediately.

In no event shall Heidi Somers/BuffBunny Collection be liable for

any special, direct, indirect, consequential or incidental damages or
any damages what so ever.

Let's Get to Work

Hi Fam!
Welcome to my 8 week program.

This is a workout plan I programmed

for myself & thought, "wouldn’t it

be fun to do this with my girl gang"?!

I will be posting this series on my

Youtube Channel (Heidi Somers)

Performing the workouts, meal

prepping, supplementing, diet tips

& tricks, healthy habits and more!

Follow along & let's do this

together!

Heidi Somers
 Program Question & Answer

Is there a Meal Plan included?

I won't be sharing my diet these next 8 weeks, as I am an
intuitive eater. What that means is I do not list out all of my
meals ahead of time. However, I will share with you some
tips that work for ME. This doesn’t mean it will work for
you, but it can help steer you in the right direction!
I eat about 1 gram of protein per LEAN body mass. Since I
am about 112 pounds I shoot for 100-110g of protein per
day! If you don’t know your body composition, I would
suggest to calculate your protein intake by
.70 x your bodyweight equals grams of protein per day
to find out how much protein you should be consuming!
Focus on hitting your protein intake & try to eat more whole,
natural foods. When you focus on eating whole, natural foods
you tend to eat more lower caloric foods that are higher in
volume; leaving you feeling more satisfied.
 Program Question & Answer

Is the Training Program Repeated ?

My 8 week program will be broken down into 5 training
sessions per week (6 days for advanced participants).
You will simply repeat each training routine for the
duration of 8 weeks. 
Few tips:
- Keep a personal journal for accountability
- Stay consistent with your training days
- Set aside at least 30-60min on your training days

Are Supplements Necessary?

The supplements I am suggesting are items I will be
personally taking. I do not want you to feel obligated to
purchase any of the recommended supplements, as you will
still achieve results without them.
 Program Question & Answer

Can I still Eat Out?

Absolutely! Though it is better cooking from home when
monitoring/tracking serving sizes of oils, butters & sauces.
I would highly recommend limiting takeout/restaurant food
to no more than 1-2x/week (choosing healthier options).
Few tips:
- Request that your food be cooked with “light oil”
or ask them to use pam spray instead of oil.
- When eating out opt to order lean meats, veggies,
& quality carb sources (refer to Nutrition Guidelines).

Can I still Drink Alcohol?

I am going to drink little to no alcohol these next 8 weeks.
If I do choose a drink, I choose a glass of wine because It
has antioxidants...and I am not the biggest fan of wine, so I
know I won't overindulge.
 Program Question & Answer

Can I drink Coffee?

If I had a coach who told me no coffee…I would walk away.
I DON’T NEED THAT NEGATIVITY IN MY LIFE! Coffee is great
& I drink one every day! However, they can be full of sugar
and calories if you’re not careful. My favorite coffee at
home is regular drip coffee with a sugar free creamer
(2 TBSP). These are my Starbucks GO-TO drinks:
- Americano with splash of Half & Half & sugar free vanilla (15 calories)
- LIGHT caramel Frappuccino with nonfat milk (100 calories)
- Iced Skinny Latte (60 calories)
- Iced Green Tea unsweetened (0 calories)
- Cold Brew coffee (5 calories) add splash of nonfat milk (25 calories)
Also, be aware of how much caffeine you consume daily.
If you are also consuming pre-workouts & fat burners,
I would recommend ordering decaf or taking 1/2 serving of
your pre-workout, as to not over stimulate yourself.
 Program Question & Answer
How much Water a day?
There are different factors that go into figuring out how
much water you should be drinking! My personal daily
goal is 3 liters based on my height, weight, activity level
& living in Texas, etc. My fav Hydration Calculator:
www.hydrationforhealth.com/en/hydration tools/hydration-calculator/

What foods should I eat?

I won't be telling you WHAT to eat during this challenge,
but my personal goals are to limit my dairy & gluten intake.
My body does not do well with either. I recommend you
limit processed foods & try to avoid foods that your
body is intolerant to! The foods I will be shooting for are:
Lean meats, fresh/cooked veggies, fresh fruits, eggs,
whole grains, etc.
Nutrition Guidelines
Healthy Proteins
Chicken breast, Lean ground turkey, Lean ground
beef, egg whites, salmon, lean steak, tuna, protein powder
(whey or vegan), tofu, cod fish, shrimp

Healthy Carbohydrates
Brown rice, sweet potatoes, Oats, rice cakes,
Ezekiel bread, Quinoa, Buckwheat, Chickpeas, Kidney Beans

Healthy Fats
Almonds, coconuts, peanuts, pine nuts, walnuts,
flax seeds, chia seeds, avocados, olive oil,
coconut oil, pistachios

Nutrient Dense Vegetables

Spinach, carrots, broccoli, garlic, brussel sprouts,
kale, green peas, asparagus, cabbage, parsley, collards
Nutrition Guidelines

Nutrient Dense Fruits

Blueberries, strawberries, oranges, raspberries,
bananas, lemons, grapefruit, blackberries

Hydration Foods
Watermelon, cucumbers, pineapples, lettuce,
tomatoes, grapefruit, & blueberries

Anti- In lammatory Foods

Blueberries, raspberries, blackberries, strawberries,
salmon, sardines, broccoli, avocados, green tea, peppers,
mushrooms, grapes, turmeric, dark chocolate,
tomatoes & cherries

Foods to Limit/Moderation
Processed/refined foods, soda, candy, sugary
cereals, sugary drinks & white flour
 Supplements
Supplements are not required to participate in my 8 Week Program or to achieve results.
These are items I will personally be taking throughout the duration of the 8 weeks.

www.1UpNutrition.com 20%
Discount Code: BUFFBUNNY Off

Multi-Vitamin Multi-Go Women

Following a program or not, you should be taking
a multivitamin everyday. Make sure to take a
high-potency multivitamin/multi-mineral formula to
ensure the presence of essential nutrients necessary
for thousands of metabolic reactions

Protein Powder 1UpWheyorVegan

I do not drink protein powder everyday, but it is
great when needing to hit your protein & taming
sweet cravings. My Favorite flavors are Coconut Ice
Cream, Cotton Candy & Cinnamon Toast Crunch.
 Supplements
Supplements are not required to participate in my 8 Week Program or to achieve results.
These are items I will personally be taking throughout the duration of the 8 weeks.

www.1UpNutrition.com 20%
Discount Code: BUFFBUNNY Off

Pre-Workout 1Up for Women

This pre-workout is clinically dosed to maximize your
energy, focus, pump and endurance. I recommend you
start with 1/2 serving (20min before activity) if you are
new to stimulant pre-workouts. Take a full serving if you
are aware of your tolerance to stimulant pre-workouts.

Daily Cleanse 1 Up Cleanse

This cleanse promotes anti-bloating, supports
digestive health & overall weight- loss. Daily
Cleanse may also help detoxify your body.
 Training Program
Training 5 days per week
8 weeks REPEATING ALL ROUTINES FOR 8 WEEKS

Advanced Add an active rest day

Active Rest Days can include attending a lower
impact class such as yoga or going swimming.
Those who are more Advanced may opt to add
a 6th day to their routine
Cardio Performed 3x per week
You are free to choose whichever days & times you'd
like to complete your 3 days of cardio. I suggest
refraining from cardio on Back & HIIT Day.
TREADMILL 15 minute incline before workout
15 min incline after workout. Steady State
HIIT 2 minute jog, then 1 minute run/sprint.
TREADMILL Repeat for 20 minutes
STAIR MASTER 1 minute high intensity level, then 1 minute
moderate level. Repeat for 20 minutes
 Day 1

Legs& GluteDay
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Barbell
Squats 25 20 15 10 5 3
Narrow 10
Stance Leg Press
10 10 10

Hip Thrust 8-10 8-10 8-10

Stiff Leg 12 12 12
Deadlifts

Walking Lunges 50 (25 Per Leg)

Advance: Add weight

DB Standing 20 20 20
Calf Raise (Toes Forward)
 Day 2

Shoulders & AbDay

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Seated 15 10 10 10
Dumbbell Press

Dumbbell 12 12 12 12
Front Raise

Cable 12 12 12 12
Crossovers
Elevated DB 20 15 10
Shoulder Press

Ab Circuit
Bicycle 20 20 20
Crunches
Plank Hip Dips 20 20 20
 Day 3

Back & HIIT Day

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlifts 20 15 10 10
Straight 15 15 12 12
Arm Pulldown

Underhand 10-12 10-12 10-12 10-12

Cable Row

Seated 12 12 12 12
Good Mornings

Back 20 20 20
Extensions
HIIT Workout
PERFORM AFTER YOU'VE COMPLETED YOUR WEIGHT LIFTING SESSION
 Day 3

HIIT Workout
ROUNDS: PERFORM CIRCUIT FOR  3 FULL ROUNDS
DURATION: EACH EXERCISE SHOULD BE 40 SECONDS
REST: REST FOR 20 SECONDS IN-BETWEEN EXERCISES

Jump Squats with Plates

Alternating Jumping Lunges

Sumo Squat Hold on Tip Toe

Lying Leg Raise

Push Up to Side Plank

 Day 4

Legs & GluteDay

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Sumo Squats 10 10 10 10 10
Frog (Hip)
Thrusts
15 15 15

Weighted 10-12 10-12 10-12 10-12

Curtsy Lunge

Cable 15 15 15
Abduction
Single Leg 12 12 12
Cable Deadlifts

Seated
Calf Raise
20 20 20
(Toes Outward 10/Toes Inward 10)
 Day 5

Arms & AbDay

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reverse 10-12 10-12 10-12 10-12
Cable Bicep Curls
Incline Tricep 15 15 15
Pushups
Bicep Curls 21 21 21
(21’s)
Reverse Grip 12-15 12-15 12-15
Tricep Extension
Dips 15 15 15
Ab Circuit
Lying Oblique
Crunches
12 12 12
Single Leg 12 12 12
Weighted Crunch
Your Goals

Jot down Your Personal Goals

 My Goals
DRINK 3 LITERS OF WATER PER DAY
EAT VEGGIES AT LEAST 2X/DAY
WORKOUT AT LEAST 5 DAYS PER WEEK
LIMIT GLUTEN/DIARY CONSUMPTION
STRETCH/WARM UP BEFORE EVERY WORKOUT
LIMIT STARBUCKS BECAUSE I AM ADDICTED
DAILY ORGANIZATION OF GOALS/PLANS/PROJECTS
GET AT LEAST 6 HOURS OF SLEEP
MORE "ME" TIME SALSA/PAINTING/PIANO/HOBBIES
COOK MORE HOMEMADE MEALS

www.Youtube.com/HeidiSomers