NATTBFIT

NATTBFIT
GUIDE
GUIDE
2
2 *
WEEK

8 WEEK
BODY
RECOMP
TABLE OF
CONTENTS
Getting Started 2

Training Split 3

Importance of Mind to Muscle Connection 4

Progressive Overload 5

Cardio Recommendations 6

Intro to Macros 7

How to Calculate Your Macros 8-13

Macro Sources 14

Tips for Tracking 15-16

Tracking Your Progress 17-18

Excercise Library 19

FAQ 20

My Results 21

Disclaimer 22

Workouts 23-62

1
GETTING
STARTED
Hello!!!

I have created this guide based on my knowledge as an ACE Certified Personal

Trainer as well as experience in my own personal training programs. This 8 week

program contains workouts I completed to recomp my body - aka gaining lean

muscle, while shedding off a few lbs of fat. Many people are looking to get "toned"

although that isn't possible. What they are really aiming to do is gain lean muscle

and reduce their body fat. Unfortunately, we cannot spot reduce fat on our bodies,

but HAVE NO FEAR this guide is designed to help you acheive body recomposition.

These next 8 weeks of workouts are made to help you shed off some fat while you

increase strength and muscle mass!

In order to increase lean muscle mass you should aim to eat the proper amount of

nutrient dense foods. Proper nutrition allows you to fuel your training sessions and

feel energized after! You can't outwork a bad diet but that doesn't mean you have

to restrict yourself from the foods you love!

2
 TRAINING
SPLIT

This guide follows a training split of 5 days of lifting and two days of rest. Cardio

is optional for your goals and we will discuss how to incorporate that later on.

There is also one ab circuit a week, that you can add onto the workout of your

choice!

When creating this guide, I decided to structure the workouts in the order that is

most optimal to do them, but the 2 rest days you have a week should align with

your schedule, so I decided not to pencil them in for you.

I generally give myself a full 48 hours to rest between training the same muscle

group (i.e. I train legs Monday and Thursday) but my rest days change each

week because my schedule changes week to week! I encourage you to follow the

order of the workouts throughout these next 8 weeks, but if you have to swap a

few days here and there, don’t stress! Give yourself proper rest and recovery

time in between your sessions.

3
 MIND TO MUSCLE
CONNECTION

You may be wondering what the heck mind to muscle connection

means???? It's exactly like it sounds! It is the connection your mind

makes to the movement your muscle is performing while you lift! It is

quite literally thinking about making a muscle contraction or

extension as your body is doing it. This allows us to recruit more

muscle fibers aka more gains!

There have been many studies regarding the benefits of mind to

muscle connection when training. By thinking about the movement

you are performing, not only are you practicing mindfulness in that

moment, you are also more likely to be recruiting more muscle fibers

throughout the movement to optimize your strength and size gains.

Another benefit of focusing on mind to muscle connection while you

lift is to help perfect your form. If you are paying more attention to

the way your body is moving while you perform each set, you will be

able to feel if something is off, or if by performing the movement in a

different way will yield a better outcome for you.

4
 PROGRESSIVE
OVERLOAD

The key to seeing the maximum amount of progress in any training

program is the application of progressive overload. This may sound

like a super complicated term but really it is a simple principle that

can be applied in a few different ways.

Progressive overload is the concept of gradually increasing your

volume when training, overtime. Volume is the sets, reps, and weight

used for each movement. In order to ensure you are applying

progressive overload in your training, you need to make sure that

overtime you are increasing your sets, reps, weight lifted, or some

combination of both.

I have programmed increases in sets and reps throughout the 8

weeks of this program, but I highly recommend tracking the weight

you use for each exercise. Get ready for some strength gains!!!

5
 CARDIO
Cardio is a tool to use when your goal is fat loss, and it also is a tool to help keep

your cardiovascular health in check. There are many different kinds of cardio,

from running on the treadmill, to circuit workouts, sprints, the stairmaster, and

the list goes on and on. It is important to establish your goals, calories, and

training when considering if and how much cardio to do. If your goals are to lose

fat, you must be in a caloric deficit. To be in a deficit means to be burning more

calories than you are consuming. This can be achieved in multiple ways: cutting

calories, adding in additional activity during the day (i.e. cardio), or a mix of

both.

How you choose to approach fat loss is completely personal, but I tend to do a

mix of both. I love to eat so when I first start working to lose fat, I add in cardio

before I reduce my calories. This seems to be a popular choice by many because

doing a bit more work sounds better than eating less food. When it comes to

how much cardio you should do each week I recommend starting off small. As

you continue to put yourself in a deficit you have to eat less food or become

more active, so if you begin with loads of cardio it will be difficult to gradually

increase your activity levels!

Establish roughly how much you are eating in a day and increase your energy

expenditure by adding a few short sessions of cardio a week (I wouldn’t

recommend more than 3x10min sessions to start out), add in some circuit

training, increase the intensity of your training sessions (i.e. do more work) or

increase your daily activity levels (i.e. increase your steps, take the stairs, etc.)

As you continue to make progress you will need to stay consistent in your deficit

and only make changes in your cardio when you feel you are no longer making
6 progress on your current protocols.
INTRO TO
MACROS
Macronutrients are in every single food we consume. They are what

make up the calorie content you see on the nutrition labels of your

food. The three macronutrients are carbs, proteins, and fats. A gram

of each macro has a specific caloric content.

1g of fat = 9 calories

1g of protein = 4 calories

1g of carbohydrates = 4 calories

The calorie content of the food you consume is determined by how

many grams of each macros is present in the food. Calories provide

our body with the energy it needs to function on a daily basis as well

as keep up with our activity levels.

When you are training hard in the gym to reach a specific goal, it's

important that your nutrition reflects that, in order make the most

out of your efforts. By tracking macros, you are giving your body the

optimal levels of each macronutrient to fuel your body and reach

your goals.

To begin we are going to calculate maintenance calories, adjust

according to your goals, and then break them down into specific

macros. All of the information will be written out for you in this guide

but I also have a video on my Youtube channel walking you through

the same process, so if this gets a bit confusing to you make sure to

check that out!

7
 CALCULATE
YOUR MACROS
STEP 1: FIND YOUR MAINTENANCE

To begin you must determine how many calories you are currently

eating, and the amount of calories your body requires to maintain

your current weight. The best way to do this is to track your food and

bodyweight over an extended period of time and watch for

fluctuations in your weight in relation to your eating habits.

However, there is an equation we will use to give you a rough

estimate of your maintenance calories, if you don't already know. I

highly recommend tracking your food for at least a week to see

where you are now and where your calories should be so you can

SLOWLY adjust to the proper macros. If you switch up your food

drastically, whether you are over or under eating currently, your

body will NOT be happy.

Please remember that SLOW AND STEADY WINS THE RACE. Okay now

to calculate your maintenance calories...

8
 CALCULATE
YOUR MACROS
STEP 1: FIND YOUR MAINTENANCE

Your Bodyweight X 14-17 = maintenance calories

Take your bodyweight (in pounds) and multiply by a range of 14-17.

This range is representative of your daily activity levels. If you sit at a

desk and are only truly active a few hours out of the day, choose 14. If

you are extremely active and are walking/standing most of your day

(i.e. a college student who trains 5x a week) choose 17. If you are

somewhere in the middle of these two choose 15 or 16, accordingly.

This will provide you with a ROUGH ESTIMATE of the calories you

should consume to maintain your current bodyweight

9
 CALCULATE
YOUR MACROS
STEP 2: SET YOUR GOALS

Now that we have determined your maintenance calories, the next

step is to determine your goals and adjust calories accordingly. If

your goal is to lose weight, it is essential that you are in a caloric

deficit. If your goal is to gain weight/muscle, you must be in a caloric

surplus. When I completed this program i was in the slightest deficit

(I'm talking like 100-200 cals) and made heaps of progress!

Whichever your goals, I recommend STARTING OFF SMALL (no more

than 200 cals above/below maintenance). Because this program

takes place over a few months it’s important to begin in a small

deficit/surplus because you will have to make adjustments the

further along you get in order to continue to make progress. Another

important factor to consider is where are you at in terms of your

current caloric intake vs. where you should be in order to reach your

goals.

I mentioned this before but its important to make a SLOW transition

from one into the other to avoid shocking your body and messing up

your metabolism. If you are above or below your calories for your

goals, I recommend adding/subtracting no more than 200 cals a

week until you are at your ideal calories and macros.

10
 CALCULATE
YOUR MACROS
STEP 3: DETERMINE PROTEIN INTAKE

The first of the three macros you will calculate for is protein. This is

an extremely essential nutrient especially when dealing with

strength training. Protein allows our muscles to repair the damage

we have done in the gym. Depending on your current lean muscle

mass will determine how much protein you should consume on a

daily basis. If you are fairly lean, 1g of protein per 1 lb of body weight

is sufficient. If you feel you have a good amount of body fat to lose

and not so much lean muscle mass .7-.8g of protein per 1lb of body

weight is appropriate.

Bodyweight x .7-1 = grams of protein to eat each day

In order to calculate how many calories this will make up in your total

calories, you will multiply the # of grams by 4 (protein has 4 cals per

gram)

Grams of protein x 4 = total cals from protein

11
 CALCULATE
YOUR MACROS
STEP 4 : DETERMINE FAT INTAKE

Fats have a higher caloric content but are ESSENTIAL to your body

functioning properly. They play a key role in cognitive development,

as well as hormone regulation, and much more! In order to calculate

your fat macros, follow the equation below. Your fat should be about

35-45% of your total bodyweight. If you prefer to eat more fatty

foods such as nut butters, whole eggs, cooking with oils, etc. set

your fats a bit higher. If you prefer carbohydrate heavy foods such as

rice, pasta, potatoes, and other grains I recommend keeping your

fats towards the 35% range.

Bodyweight x .35-.45 = grams of fat to consume each day

To calculate how many calories are coming from fats you will

multiply the grams calculated in the equation above by 9 (fats have 9

cals per gram)

Grams of fat x 9 = total calories coming from fat

12
 CALCULATE
YOUR MACROS
STEP 5: CALCULATE CARBOHYDRATE INTAKE

This is where the calories from fat and protein we calculated above

come into play. The calories you have remaining are what your carbs

will account for. In order to determine how many calories that is, you

will use the equation below and use the numbers you have

previously calculated above.

TOTAL CALS - cals from protein - cals from fats = cals remaining for

carbs

Now that you know how many calories you have left, you will

determine how many carbs that accounts for

Cals remaning for carbs / 4 (carbs have 4 cals per gram) = grams of

carbs

13
 MACRO
SOURCES
Below are a few ideas to help you get started when

tracking your macros. Each of the items listed in each

category are foods that are high in this macronutrient.

Please be aware that they have more nutritional value than

just than one macronutrient (i.e. peanut butter has protein

and carbs, not just fat). This is not an extensive list, there

are plenty of foods that will help you meet your macro

goals, these are just some staples to consider including in

your diet.

Protein - egg whites, chicken breast, turkey, lean beef, fish, beans,

chickpeas, yogurt, protein powder

Carbs - whole grain bread, pasta, rice, bagels, cereal, granola, fruits,

vegetables, oats, crackers, pretzels, potatoes, quinoa

Fats - Olive oil, cocounut oil, avocado, nut butters, ghee, butter,

whole eggs, salmon, red meat

14
 TIPS FOR
TRACKING
Using the app “Myfitnesspal” is an incredible way to get started and

understand how to track macros at a basic level. There is a paid and

free version, I personally use the free version & have for years. To get

started I recommend turning off the activity levels being accounted

for in your calorie count

(this can be done by selecting goals -> steps -> don't track steps).

It is up to you whether or not you add your personal macros in,

however on the free version you are not able to add exact numbers,

just percentages. I personally zero out my calorie and macro goals

and keep track of the numbers I should hit in my head. I have

included a picture below as to what I mean (after food is tracked) To

see your macro breakdown for the day open the app, click diary and

scroll to the bottom and click nutrition, from here make sure you

select the center “nutrients” tab and you will see what is pictured

below.

15
 TIPS FOR
TRACKING
When it comes to tracking macros, there are 3 important tips. If you

have never tracked macros before I HIGHLY recommend purchasing a

food scale. These are fairly inexpensive and can be found at Target,

Bed Bath and Beyond, Walmart, or ordered on Amazon for roughly

$20. I recommend using a digital scale, as these are most accurate. It

is important to use a scale when first starting off because it can be

easy to over or underestimate serving sizes without it. Using a scale

takes out the guesswork when you are making meals and tracking

macros. I don't think that everyone needs to use a scale their whole

lives, but it is great for those who want to learn what a proper portion

size LOOKS like, so when they don't have a scale handy or just don't

want to use one anymore they are able to eat and track the proper

portion size.

When it comes to the actual tracking, MFP has a button in the top

right corner that allows you to scan the barcode of your foods. This

takes the guessing game out of selecting the proper item in their

library of foods. From here you are able to adjust the serving size and

how much of that serving you ate. I typically weigh things by the

gram (unless it is a liquid or meat) and track it that way.

Tracking your food can be tricky, especially if this is your first time.

Don't get discouraged if you struggle to find foods to fit your macros

at first. Just like anything else it takes some practice, but after a

while you will feel like a pro!

16
TRACKING YOUR
PROGRESS
There are many different ways to assess your progress as

you move through any training program. If your goal is fat

loss, be sure that you are using more than just the scale to

see if you are progressing. When I weigh myself, I am sure

to do it in the morning without any food or water in my

system. I keep a record of my daily weigh-ins and compare

the average weight at the end of each week. It is important

to keep in mind the scale WILL fluctuate on a daily basis,

depending on how much water you consumed the day

prior, and what times of the day you eat (i.e. if you eat right

before bed the scale may be a bit higher the next day.)

While weighing yourself can be a useful tool, it is NOT the

only way to measure progress.

My personal favorite way is to take progress photos! The

easiest way to do this is find a plain background and throw

on a bikini, or bra and undies. I keep the background and

clothes I wear for my check ins the same week to week.

Once I am ready to go I prop my phone up on my water

bottle across from me and take a video of myself from the

front, both sides, and back. I make sure to flex my muscles

and then relax in each position. Once you have recorded

your video you can take screenshots of yourself in each

direction and compare them to the previous week.

17
TRACKING YOUR
PROGRESS

I know this may sound silly, but it is super convenient when

you don't have someone to help you out and don't want to be

running back and forth for self timer a million times. Keep in

mind, there may not be drastic changes each week, so every

so often be sure to compare your current physique with

where you started! If you feel comfortable doing so, please

never hesitate to send me some progress pictures as you

complete this guide, I'm SO excited to see how amazing you

all look!

You can also keep track of your progress by journaling how

your days and sessions went. When I do this I am much more

intentional about my actions throughout the day because I

want to make them count! I give my lifts my all and really

push myself because I want to feel proud and accomplished

later that day when I recall how my day went.

18
 EXERCISE
LIBRARY

I have created an account on Instagram with every exercise in this

guide for you to reference. This account will be public for anyone to

follow, but mainly for anyone who purchases this guide and needs to

reference what the proper form for a movement looks like.

Search “nattbfitguide” on Instagram and save away!! I will be

checking the page periodically so if you ever have questions about a

movement feel free to comment or DM and I will do my best to get

back to you.

19
 FAQ
Q: How do I know it's time to adjust my macros/cardio?

A: When you can see that you have reached a plateau in your

progress, then you can make adjustments in your macros and/or

cardio. If you are making progress on your current protocols, there is

no reason to make changes!

Q: How do I know how much weight to use for each exercise?

A: The proper weight for an exercise is one that will allow you to complete the

required sets and reps, without causing pain. The last 2-3 reps of each set should

fatigue you. If you feel fatigued after the first 3 reps, your weight is too heavy, and

if you can perform all reps with ease, your weight is too light.

Q: What if I dont have the equipment or don't like a movement, can

I swap exercises?

A: Absolutely! If you are unable to perform a movement, feel free to

select another from the exercise library that targets the same muscle

and use the sets x reps from the intial movement.

Q: What do I do when I'm done?

A: Congrats, you did it!!! You can complete this guide

multiple times as you'd like to continue making progress.

Make sure that you are applying the principle of

progressive overload to still make progress.

20
MY RESULTS
I originally wrote this program for myself at the beginning of the

school year to help me stay on track while starting a new semester.

The picture on the left is the day before I started this program, and

the right is the day I completed the final workout of the 8 weeks. I did

no additional cardio, but I walk 10,000 + steps a day being a student

on such a large college campus. I tracked my macros throughout this

whole process and would say I hit them 85% of the time. Struggling

with anxiety sometimes causes me to get too anxious to eat a ton and

I don't like to feel like I am shoving food in my mouth. I say this to

remind you that we are not trying to compete or get stage lean, so

it’s OKAY to not be 100% on top of your sh*t 100% of the time!

BEFORE AFTER BEFORE AFTER

21
DISCLAIMER

Natalie Bally is not a Registered Dietician or a doctor. This

guide should not be taken as medical advice and is not

intended to prevent, diagnose, or treat any medical

condition, and does not replace advice given by a

physician. The use of this program is strictly at your own

risk. Always consult your health care provider for any

concerns regarding your personal health and

wellbeing.The author and creator of this guide (Natalie)

assumes no liability for any direct or indirect

losses/damages including economic, injury, illness, or

death. All documents and information included in this

guide are exchanged between Natalie and the client are

property of NattBFit Training LLC and are not to be

exchanged, copied, or sold without Natalie’s written

permission.

22
 WEEK 1
Day 1 - Legs
WEE

Exercise Sets Reps Tips

toes pointed
Hip Thrust 4 8-10
out slightly
TIME OUT
Dumbbell hinge at hips
Romaninan 4 12 with slight bend
Deadlift in the knee
:

Step Ups 3 12 each leg

Goblet
4 8
Squats
Lying
Hamstring 3 10 keep feet flexed

Curl

Abductors 3 20

Calf Raise 3 15

23
 WEEK 1
Day 2 - Shoulders & Triceps
WEE

Exercise Sets Reps Tips

Military Press 4 8
TIME OUT
Front to Lat
+ Lat to 4 10 5 each way
Front Raise
:
Cable
Overhead 4 12
Extension

Cable Upright 15 rope or bar

3 attachment
Row
Crossbody
Tricep 3 15
Extension
8 wide grip
Front Raise 2 8 standard grip
8x8x8
Burnout 8 narrow grip

push through
Bench 3 amrap palms - as many
Dips reps as possible

24
 WEEK 1
Day 3 -Full Body HIIT
WEE

Exercise Sets Reps Tips

Reverse Lunge back foot of lunge

5 12 steps up
Step Up TIME OUT

Med Ball
5 15
Squat to Toss
:

Russian Twist
5 20
with Med Ball

Burpees 5 10

Plank
5 16 8 each arm
Shoulder Taps

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

keep hips from
Side Plank 4 10 dropping

Plank Up Down 4 15

Penguins 4 50

Boat Hold + 4 10
Leg Extension
25
 WEEK 1
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Leg
2 20
Extension TIME OUT

Hamstring 2 20 keep feet flexed

Curl
:

Heel Elevated
4 8 push through toes
Goblet Squat

hinge hips back

Dumbbell RDL 4 10 with slight bend
in knees

Dumbbell
3 12 push through heels
Stepup

Hyperextension 3 20

Cable Squat 3
20

26
 WEEK 1
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Standing keep elbows back to

3 12-15 prevent shoulders
Hammer Curl TIME OUT from taking over

Lat Pulldown 3 12
:

Cable Single
4 12 each arm
Arm Bicep Curl

slight bend in
Straight Arm 3 15 elbows- pull rope
Pushdown handles to hips

Preacher
3 12 use a barbell
Curl
pull elbows
Face 4 out high and
10
Pulls wide

27
 WEEK 2
Day 1 - Legs
WEE

Exercise Sets Reps Tips

toes pointed
Sumo Squat 3 15 out - push
TIME OUT through heels
hinge at hips
Goodmorning 4 12 keep slight
bend in knees
:

Sumo Deadlift 4 12

Bulgarian
4 12 each leg
Split Squats

Single Leg
3 15 each leg
Glute Bridge

Jump Squats 3 15

28
 WEEK 2
Day 2 - Shoulder & Triceps
WEE

Exercise Sets Reps Tips

Arnold 4 8
Press TIME OUT
hold dummbbell
Lateral Raise 4 10 like you're pouring
a glass - pinkies up
:

Tricep
4 12 each arm
Kickback

Single Arm 3 10
Front Raise
Crossbody
Tricep 3 15 each arm

Extension

pull elbows out

Face Pulls 3 12
high and wide

Straight Bar
Tricep 3 12
Pushdown

29
 WEEK 2
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Box Jumps 5 12
TIME OUT

Med Ball 5 15
Slams
:
Squat to
5 20
Knee Crunch

Side Step
5 20 each leg
Hops

Plank
5 12
Walkout

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

Oblique Taps 4 12 each side

Bosu Ball
4 20
In and Outs

Reverse Crunch 4 15

Mountain 4 30
Climbers
30
 WEEK 2
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Cable Squat 4 15
TIME OUT

Single Leg
4 12 each leg
RDL
:
drop set -
Squat 4 15x12x10x8 increase weight
as reps drop

Walking
4 10 each leg
Lunge

Single Leg
4 12
Leg Press

Pause Hip 3 second pause

4 8 at top
Thrust

Jump
3 15
Squats

31
 WEEK 2
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

assisted if
Pull up 3 amrap needed - as many
TIME OUT reps as possible
Close Grip
Kneeling 4 12
Pulldown :

Isometric 3 15 each arm

Curl

Straight Arm
4 15
Pushdown

Cable Bicep
4 12
Curl

pull elbows to
Seated Row 4 10 hips

32
 WEEK 3
Day 1 - Legs
WEE

Exercise Sets Reps Tips

Sumo keep knees in

4 10 line with toes
Deadlift TIME OUT

toes pointed
Hip Thrust 4 15 slightly out
:

Walking
3 20
Lunges
hinge at hips
Dumbbell RDL 4 15 with slight bend
in the knee

Bulgarian
4 10 each leg
Split Squat

Cable 3 20
Squat

33
 WEEK 3
Day 2 - Shoulder & Triceps
WEE

Exercise Sets Reps Tips

Front to Lat + Lat

4 10 each direction
to Front Raise TIME OUT

Incline Press 4 8
:

push through
Bench Dips 4 12 palms

Cable Upright rope or bar

5 8-10 attachment
Row
Crossbody
Tricep 4 12 each arm
Extension
Around
3 15
the World

34
 WEEK 3
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Rope Slams 5 12 each arm

TIME OUT

Jumping
5 16 8 each
Lunges leg
:

Plank Side
5 20
Steps

Squat
Burpees 5 12

Bicycle Crunch 5 20

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

Full V up 4 12

Reverse Plank 4 20 sec

Swiss Ball Tuck 4 15

Oblique Taps 4 16 8 each side

35
 WEEK 3
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Squat 4 12 push through heels

TIME OUT

toes pointed
Hip Thrust 5 8 slightly out
:
Dumbbell
slight bend in the
Straight 4 12
knees
Leg Deadlift
heels together
Frog Leg Press 4 10
toes pointed out

keep front knee

Curtsy Lunge 3 20 in line with toes

Jump Squat 4 12

Calf Raise 3 20

36
 WEEK 3
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Single Arm
3 15 each side
Lat Pulldown TIME OUT

Isometric each
Bicep Curl 4 10 arm
:

Barbell Row pull elbows

3 12 to hips

Reverse Cable
Bicep Curl 4 12 each arm

Kneeling
4 15
Cable Row
keep elbows back
Barbell Curl 3 12 to keep shoulders
from taking over

Superman 3 15

37
 WEEK 4
Day 1 - Legs
WEE

Exercise Sets Reps Tips

Romanian hinge at hips with

4 8 slight bend in the
Deadlift TIME OUT knee

Jump Squat 3 20
:

Dumbbell
3 12 each leg
Step Up

Hamstring
5 10 keep feet flexed
Curl

Abductor 4 15

Adductor 4 15

Cable Squat 5 10

38
 WEEK 4
Day 2 - Shoulder & Triceps
WEE

Exercise Sets Reps Tips

Single Arm
4 8
Cuban Press TIME OUT

Incline
3 12
Pushup
:

Narrow Grip
Shoulder Press
4 12

Skull Crusher 3 12

Alternating
Front Raise 4 8

Cable
Crossbody 4 10 each arm
Extension
pull elbows out
Face Pulls 3 15 high and wide

39
 WEEK 3
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Reverse Lunge back foot of lunge

5 10 steps up
Step Up TIME OUT

Med Ball
5 15
Slam
:

Plank Knee
5 20
Taps

In and Out 5 20 in and out

Squat Jumps is 1 rep

Shoulder Taps 5 15 each arm

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

Plank Walkout 4 15
Decline
4 20
Leg Raise

Reverse Crunch 4 15

Side to Side 4 20 10 each side

In and out
40
 WEEK 4
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Pause Hip 3 second pause

5 8
Thrust TIME OUT
at the top

Heel Elevated push through

4 10
Goblet Squat toes
:

Single Leg
4 8
RDL

Leg Extension 5 12

Jumping
3 20 10 each side
Lunges

Calf Raise 4 12

Hyperextension 4 20

41
 WEEK 4
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Straight Arm slight bend in

4 12 elbows
Lat Pushdown TIME OUT

Cable Bicep
3 15
Curl
:
Single Arm to
Full Lat 4 8 8 each arm
Pulldown
Incline
4 10
Bicep Curl

pull elbows to
Seated Row 4 12 hip

Isometric
4 10 each arm
Bicep Curl

42
 WEEK 5
Day 1 - Legs
WEE

Exercise Sets Reps Tips

Squat 5 8 push through heels

TIME OUT
hinge at hips with
Dumbbell RDL 4 10 slight bend in the
knee
:

Bulgarian
3 10-12 each leg
Split Squat

Leg Press 4 12

Reverse
4 8 each leg
Lunge

Heel Elevated
3 12 push through toes
Goblet Squat

Leg Extension 3 15

43
 WEEK 5
Day 2 - Shoulder & Triceps
WEE

Exercise Sets Reps Tips

Arnold Press 4 12
TIME OUT

Incline Pushup 4 12-15

:
Crossbody
Tricep 4 10
Extension
Single Arm
4 10
Upright Row
Overhead
Cable Tricep 3 12
Extenison
hold dumbbell like
Lateral Raise 4 15 you're pouring a
glass - pinkies up

Bench Dip 3 15 push through palms

44
 WEEK 3
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Box Jumps 5 10
TIME OUT

Mountain
5 30
Climbers
:

Med Ball
5 15
Slams

Single Leg 5 12 each leg

Glute Bridge

Burpees 5 12

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

Overhead
4 20
Russian Twist

Plank Up Down 4 12

Bicycle Crunch 4 10

Lying Leg
4 15
Raise
45
 WEEK 5
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Banded Glute
3 20
Bridge TIME OUT

Romanian hinge at hips with

4 10 slight bend in the
Deadlift knee
:

Step Up 3 12 each leg

Goblet Squat 4 12

Leg Extension 4 15

Cable Squat 3 15

46
 WEEK 5
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Lat Pulldown 4 12
TIME OUT

keep elbows back

Barbell Curl 3 12 to keep shoulders
from taking over
:

Seated Row 4 10 pull elbows to hips

Reverse Cable
4 10
Bicep Curl

Dumbbell
3 12 each arm
Row

Hammer Curl 3 12 each arm

Superman 2 20

47
 WEEK 6
Day 1 - Legs
WEE

Exercise Sets Reps Tips

Heel Elevated
5 8 push through heels
Goblet Squat TIME OUT

Knee to
4 10 each leg
Toe Lunge
:

Step Ups 3 12 each leg

Jumping
3 20
Lunges
hinge at hips
Dumbbell
4 12 with slight bend
RDL in the knee

Leg Extension 3 15

Cable Squat 4 20

48
 WEEK 6
Day 2 - Shoulder & Triceps
WEE

Exercise Sets Reps Tips

Alternating
Shoulder Press
5 8 each arm
TIME OUT

Skull Crusher 5 10
:
hold dummbell like
Lat Raise 3 20 youre pouring a
glass - pinkies up

Rear Delt Fly 4 12

Overhead
Cable Tricep 3 15
Extension
Cable Upright use rope or straight
4 8
Row bar attachment

Incline Pushup 3 12

49
 WEEK 6
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Plank Hop Back

5 12
to Deadlift
TIME OUT

Mountain
5 40
Climbers
:
back foot of
Reverse Lunge
5 10 lunge
Step Up steps up

Squat to
5 10
Med Ball Toss

Row Machine use swiss ball if

5 12
Pike & Tuck no row machine

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

Shoulder Taps 4 20 10 each arm

Bosu Ball
4 15
In & Outs

Penguins 4 50 25 each side

Jack Knives 4 20

50
 WEEK 6
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Romanian hinge at hips

4 10 with slight bend
Deadlift TIME OUT in the knee

Walking
3 20 10 each leg
Lunge
:

Hamstring
4 15 keep feet flexed
Curl

Goblet Squat 5 10

Cable Pull
3 15 hinge at hips
Throughs

Abductor 4 20

Banded Glute
3 25
Bridge

51
 WEEK 6
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Single Arm
4 10
Lat Pulldown TIME OUT

Plate Curl 4 15 keep elbows back

Kneeling
4 12
Cable Row

Straight Bar 3 15
Cable Curl

Lat Pulldown 4 10

Isometric each arm

3 12
Bicep Curl

52
 WEEK 7
Day 1 - Legs
WEE

Exercise Sets Reps Tips

Squat 5 8 push through heels

TIME OUT

Single
Leg Press 4 10
:

Leg Extension 5 12

Single Leg
3 12 each leg
Box Squat

Abductor 4 15

Adductor 4 15

Calf Raise 3 25

53
 WEEK 7
Day 2 - Shoulders
WEE

Exercise Sets Reps Tips

Incline Press 4 10
TIME OUT
Straight
Bar Tricep 4 12
Pushdown
:

Alternating
3 12 each arm
Lateral Raises

Incline
Pushup 4 10

Alternating
Shoulder 4 8 each arm

Press
Cable Upright rope or bar
5 10 attachment
Row
Crossbody
Tricep 3 12 each arm

Extension

54
 WEEK 7
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Squat Jumps 5 12
TIME OUT

Med Ball Slams 5 12

:

Side Step Hop 5 10 each leg

Plank Walkout 5 10

Squat to 8 each
5 16
Oblique Crunch leg

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

20 each
Penguins 4 40 side
Boat Hold +
4 12
Leg Extension
Split V Up 4 10

each
Shoulder Taps 4 20 arm

55
 WEEK 7
Day 4 - Legs
WEE

Exercise Sets Reps Tips

toes pointed slightly

Hip Thrust 5 12 out
TIME OUT

Leg Press 4 10
:
hinge at hips
Dumbbell RDL 4 12 with slight bend
in the knee

Reverse Lunge 3 12 each leg

keep feet
Hamstring Curl 4 15
flexed

Cable Squat 3 12

Hyperextension 2 25

56
 WEEK 7
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Barbell Row 5 8 pull elbows to hips

TIME OUT

Alternating each arm

4 12
Bicep Curls
:

Straight Arm slight bend in

4 12 elbows
Lat Pushdown

High Bicep
3 12 each arm
Cable Curl

Single Arm
4 12
Lat Pulldown

Preacher
3 10
Curl

57
 WEEK 8
Day 1 - Legs
WEE

Exercise Sets Reps Tips

Heel Elevated
4 10 push through heels
Goblet Squats TIME OUT

Frog Leg heels together

5 8 toes pointed out
Press
:

Walking
3 24 12 each leg
Lunges

Leg Extension 4 15

Abductor 4 12

Adductor 4 12

Hyperextension 3 15

58
 WEEK 8
Day 2 - Shoulder & Triceps
WEE

Exercise Sets Reps Tips

Rear Delt Fly 5 12

TIME OUT

Tricep
4 12 each arm
Kickback
:
Narrow Grip
Shoulder Press 4 8

Tricep Rope
4 15
Extension

Lateral hold dummbells

4 12 like you're pouring
Raise a glass - pinkies up

push through
Bench Dips 2 20 palms

Single Arm
3 12 each arm
Upright Row

59
 WEEK 8
Day 3  - Full Body HIIT
WEE

Exercise Sets Reps Tips

Squat to
5 15
Med Ball Toss TIME OUT

Split V Up 5 12
:

Side Step
5 10 each leg
Hop
opposite
Asymmetrical 5 10 shoulder press
Split Squat to leg squatting

Squat Knee 10 each leg

5 20
Crunch

WEEKLY AB CIRCUIT
add to end of  the workout of your choice

Exercise Sets Reps Tips

Plank Walkout 4 10

Reverse Crunch 4 12
Mountain
4 30
Climbers
Decline Leg 4 12
Raise
60
 WEEK 8
Day 4 - Legs
WEE

Exercise Sets Reps Tips

Pause 3 second pause

5 10
Hip Thrust at top
TIME OUT
hinge at hips with
Dummbell
4 12 slight bend in the
RDL knee
:

Step Ups 3 12 each leg

Leg Press 3 12

Cable Squats 4 15

Calf Raise 3 20

61
 WEEK 8
Day 5 - Back & Biceps
WEE

Exercise Sets Reps Tips

Single to Full
5 10 each arm
Lat Pulldown TIME OUT

pull elbows back

Barbell Row 4 15 to hips
:

Alternating
3 10 each arm
Bicep Curls

Straight Arm slight bend

4 15
Lat Pushdown in elbow

Reverse Cable
4 12 each arm
Curl

Seated Row 4 12

Superman 3 10

62