BY: MARI LLEWELLYN

1. GUIDE OVERVIEW
2. WHERE TO START
3. GYM FEAR
4. YOUR GOALS
5. HOW TO CHOOSE WEIGHTS
6. REST DAY
7. CARDIO/FAT LOSS
8. CARDIO FOR FAT LOSS
9. How to Approach Each Exercise
10. WARMING UP
11. Suggested Products
12. NOTE FROM MARI
Guide
Overview
Your fitness journey is a marathon, not
a sprint. People often start diets by
making excessively large cuts to their
calories and exercise. This is not only
physically and mentally unhealthy, but
also nearly impossible to sustain! This
guide is designed and optimized to be
simple, sustainable and effective. It
may be your first journey into fitness,
second or maybe your third try. But no
matter where you’re starting from, this
guide is a roadmap for success and
will serve as a basis for future growth.

There are two 8 week workout plans.

Each plan is interchangeable by week!
You are in the drivers seat, and have
the ability to choose which plan to
follow week by week. Depending on
which you choose, you will either 3
days per week or 4 days per week.
Pick the plan that works best with
YOUR schedule! There is no right or
wrong way. And remember, if your
schedule changes, feel free to switch
between plans. As for the training
itself, the guide is designed to
gradually get more advanced
(remember sustainability is key.) The
first few weeks you will focus on
basic/foundation exercises (these are
very important.) These are the core
exercises that you will learn, practice,
and master. Trust the program, it’s
important you master these
fundamental movements before
advancing. The results will come as
long as you are consistent and
putting in the necessary effort!

As the guide progresses, your

training sessions will become more
challenging and include additional
advanced exercises. You will learn
and master these exercises by the
end of this guide. This means you will
have the knowledge to progress with
your own plan in the future.
Where
to
starT
WHERE TO
START
If you are a beginner, you should start
on week 1. If you have gym
experience, you should start on week
3. Everyone is different, so if you are
unsure it would be best to read
through the guide to determine the
best starting point for you!

Please keep in mind that this guide is

not a set of RULES! You can switch
things up according to your goals and
schedule. The gym is more about
consistency than following a rigid plan
every day. Remember this is a
marathon (not a sprint,) so if you are
getting in your training sessions and
putting forth the effort 90% of the time
- you will see and feel the results! Use
this guide in whatever way suits YOU
best. You can pick and choose
exercises or follow the plan day by
day.
 Gym
Fear
GYM FEAR
Gymtimidation is real. Many first-time
gym goers get to the gym and
immediately want to run away! Please
know that this is NORMAL. Do not
worry! This guide was created with this
feeling in mind. It’s designed to help
you master movements before
advancing to new exercises. If there is
a particular exercise you can’t perform,
there is a glossary of alternative
movements at the end. Having this
plan is going to make the gym a lot
less nerve racking! You will walk in
feeling confident and focused on your
goals.
 Your
Goals
YOUR GOALS
Keep your goals in mind at the gym, it
will remind you why you’re there! The
gym can be used for fat loss, muscle
gain or both! If you are focused on fat
loss, it would be best to cut your time
between sets to 1 minute or less. This
will help you keep your heart rate up.
Don’t be afraid to huff, puff and break
a sweat! If your focus is on gaining
muscle, it would be best to take
1.5-2.5 minutes between sets so that
your focus on getting the most amount
of reps each time.
 HOW TO
CHOOSE
WEIGHTS
HOW TO CHOOSE
WEIGHTS
You will notice that each exercise is
accompanied by a number of reps to
complete. When starting out, it is
important to focus on perfecting your
form. As you begin to feel more
comfortable, you can start increasing
the weight! For example if an exercise
lists 15 reps, you should reach failure
around reps 13-16. “Failure” means
that you can no longer complete the
rep with proper form. If you feel that
you can complete more reps and
maintain form, you DEFINITELY
should! However, if you are exceeding
the suggested amount of reps with
ease, then it is time to increase the
weight. Remember you are your own
judge when it comes to effort, so don’t
cheat yourself!
Machine vs. Free Weights:

A free weight is any gym object or

equipment that you can move freely!
Some of the more common free
weights found in a gym would be:
dumbbells, barbells, kettlebells,
medicine balls, etc.

Using free weights will force your

body to stabilize itself. So, keep in
mind that stability means that you will
be using muscles beyond just the
focus muscle of a given exercise.
Your entire body is being utilized
when doing almost any free weight
exercise! Because of the extra effort
required to stabilize your body, you
will burn more calories! Your entire
body will be flexed and will be
focused on staying balanced and
stabilized while performing a given
exercise. However, when using a
machine, you are usually seated or in
a fixed position, so your body is
exerting little to no extra effort to
balance and stabilize itself. This does
not mean machines are bad, they are
phenomenal for directly targeting a
muscle!
REST
DAY
REST DAY
Rest is JUST as important as going to
the gym! Your body needs to recover
from these workouts. Listen to your
body. If you feel that you need a day
off, then take one. If you are sick, don’t
go to the gym!
CARDIO/
FAT LOSS
CARDIO/
FAT LOSS
It is often thought that cardio is
essential for reaching any type of fat-
loss or “health” oriented goal. In fact, it
is not necessarily essential. Think of
cardio as a “supplement” to a good
diet and training. It can be used to
speed up fat-loss because it will burn
more calories. However, keep in mind
that you can use weightlifting to
accomplish the same goal! Remember,
your body adapts. Adding in too much
cardio before you maximize the
amount of fat you can lose through
weightlifting will undoubtedly leave
you worse off! Think of fat like a paper
towel. We want to unravel as much as
we can with JUST weightlifting and
then slowly add in cardio to unravel
the rest (if we even need to.) This
means you should increase cardio
slowly overtime based on your
progress!

Now, this doesn’t mean that cardio is

‘bad!’ It will have a positive effect on
your weight lifting, because it can
prevent you from becoming fatigued
too quickly. So keeping that in mind,
you should begin with cardio just
once a week and slowly add more.
This will allow progression no matter
what your goal is.
Now, which cardio is best? There is
no ‘better’ cardio. It all depends on
what YOU can stay consistent with,
and slowly progress over time.
Remember, you do not want to do
too much too quickly! Some options
might be; the stair-master, incline
treadmill walking, the stationary bike
or even the elliptical machine. Some
of these are harder than others. 10
minutes on the stair-master feels very
different to 10 minutes on the
treadmill. So feel free to use different
types, but keep in mind that they are
not all created equal!
 CARDIO
FOR
FAT LOSS
CARDIO FOR
FAT LOSS
Remember, cardio can be used to
speed up our fat loss, but we do not
want to over do it! Keep in mind that
your body will need time to get used
to cardio and you may get sore on
your first few sessions of cardio. This is
where you need to push through, and
drink your Bloom EAAs! In the guide
you will see cardio a couple of days a
week. The intensity and duration of the
cardio will gradually increase over
time. Another great tip is listed below:
Cardio Continued:

10 Minute Walks

Now that our more “structured”

cardio is out of the way, let’s talk
about walking! Walks are awesome
for you both physically and mentally.
You should aim to take two or three
10-minute walks per day.

Benefits:

Getting outside is great for the mind

and the body!

Taking a walk after eating can help

with digestion.

Great way to stay more active if you

have a sedentary job.

Walking increases blood flow which

helps with sore muscles after weight
training.
 How to
Approach
Each
Exercise
How to
Approach
Each Exercise
1. Look over the instructional pictures
in the exercise glossary.
2. Read the exercise notes.
3. Practice the exercise in the mirror
with no weight.
4. Attempt the exercise with a
low weight.
5. As you feel more comfortable,
begin to increase weight.
WARMING
UP
WARMING UP
Warming up is important before
beginning a workout. An example of
this can be 3-5 minutes of cardio (stair-
master, treadmill, bike, etc.) and aim to
break a light sweat. This gets your
blood moving and muscles warmed
up so they’re ready to move some
weight! Nothing will halt your progress
more than an injury at the gym. After
doing a light cardio warm up, it is
beneficial to do both arm and leg
swings backwards/forwards for 20
reps. Add in some basic light
stretches, holding each for 8-12
seconds as well.

*Always do
1-2 practice
sets with a
light weight
before
performing
any exercise
SUGGESTED
PRODUCTS
SUGGESTED
PRODUCTS
Resistance Bands
Many of the exercises in these guides
will involve a band! Activating your
glutes & legs properly is essential for
safety and for proper muscle growth.
I’d highly recommend investing in our
Mari Fitness bands. Thick thigh
approved and high quality material
that won’t roll or snap. The bands
come in two different sizes, and
several colors! You can find them on
my website: www.marieasyfitness.com
Supplements
Supplements can enhance your
progress and make your entire journey
more enjoyable. I created Bloom
Nutrition after struggling to find
supplements with high quality
ingredients from a trustworthy brand.
Bloom Nutrition carries Pre-Workout to
boost your workout intensity and
energy. Recovery EAAs to help aid
with soreness and speed up recovery.
Delicious Protein to make sure you are
hitting your protein goals for the day.
AND many other health products to
enhance your health from the inside
out. Use coupon code “Squad” at
checkout for 10% off your purchase.
 !
Shoes
Generally, for upper body workouts I
wear a comfortable running shoe.
However, when it comes to leg
workouts you want a sneaker with a flat
bottom. This will give you better
balance, and allow you to focus on
pushing through your heels. For leg
day, I’d recommend either Nike
MetCons or Converse. Both have flat
bottoms and are very helpful for a leg
workout!
 USE CODE:
“SQUAD”
=
10% OFF

www.bloomnu.com
NOTE FROM
MARI
NOTE FROM
MARI
Hi all!
Welcome to the Resolution Guides! I
am so excited that you are taking on
this journey. Fitness has changed my
life forever, and I can’t wait to see how
it can change yours. So proud of you!

Enjoy the journey,

Mari xoxo

Disclaimer: While reading this guide, please

remember that I do not have a personal trainer
certification. I am not liable for any injuries you
may obtain from these exercises. These are simply
the workouts that I followed to reach my goals,
and I hope to help you do the same. Selling or
sharing this guide is illegal.
Wk 01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"The question isn't can you?

It's will you?"

Time to get started!

Wk 01
DAY 1
Week 01

Knee Pushups
Sets 3 Until Failure

Side Laterals
Sets 3 Reps 10

Standing Overhead BB Press

Sets 3 Reps 15
Sets 1 Reps 10

Tricep Pushdown
Sets 2 Reps 20
Sets 2 Reps 15

Cardio: Treadmill 5 Minutes

Wk 01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

One of my favorite exercises. Even if you

can only do 2 pushups, record how many
you can get. You will be shocked how
many you can get in 5 weeks.
Wk 01 Day 1

Side Laterals
P U S H D AY

Sets 3 Reps 12
!
I think of this exercise like pouring tea,
pinkies up!
Wk 01 Day 1

Standing Overhead BB Press

P U S H D AY

Sets 3 Reps 12-15

I love this exercise. It hits almost the entire

upper body and is a huge calorie burner.
Keep those reps at a controlled speed.
Wk 01 Day 1

Tricep Pushdown
P U S H D AY

Sets 3 Reps 15

With the rope attachment or bar.

Movement is happening at elbows, not at
the shoulders.
Wk 01 Day 1

Cardio: Treadmill
P U S H D AY

5 Minutes

Power walk (3-3.5 speed) on medium

incline. Slightly sped up breathing rate, can
just about maintain conversation. We are
going to slowly increase our cardio
through the next 8 weeks. If we start with
too much too soon, we will burn out...Trust
the process.
Wk 01
DAY 2
Week 01

Squat Walks SS Kick Backs

Sets 3 Reps 8

Leg Press
Sets 1 Reps 20
Sets 3 Reps 15

Goblet Squats
Sets 3 Reps 15

Hamstring Curl
Sets 3 Reps 20

BB RDL
Sets 3 Reps 10
Wk 01 Day 2

Squat Walks SS Kick Backs

L E G D AY

Sets 3 Reps 8
!
Our first superset! 8 squat walks right into
8 kick backs each leg!
Wk 01 Day 2

Leg Press
L E G D AY

Sets 1 Reps 20
Sets 3 Reps 15
!
This is a heavy movement. The bottom of
the rep is when your knees are just passed
90 degrees. A great exercise to keep track
of your stregnth progress on your phone's
notes.
Wk 01 Day 2

Goblet Squats
L E G D AY

Sets 3 Reps 15

Even if you can only use a 5lb DB!

Wk 01 Day 2

Hamstring Curl
L E G D AY

Sets 3 Reps 20
!
I like to practice these at a higher rep
range to really burn up those hamstrings.
Developed hamstrings help create an
amazing look to your
Wk 01 Day 2

BB RDL
L E G D AY

Sets 3 Reps 10
!
We are pulling the weight up with our
hamstrings and glutes, the same muscles
we were just using on the hamstring curl.
Focus on using those muscles instead of
letting your lower back totally take over.
Wk 01
DAY 3
Week 01

Bent Over BB Row

Sets 3 Reps 12

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

Seated Cable Row

Sets 3 Reps 15

Plate Curls
Sets 3 Reps 15

Cardio: Treadmill 7 Minutes

Wk 01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 12
!
Do atleast 2 warmup sets with a light DB
before pushing yourself for these 3 sets.
Squeezing shoulder blades together at
the peak of each rep!.
Wk 01 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

Your grip should be a few inches wider

than shoulder width apart!
Wk 01 Day 3

Seated Cable Row

P U L L D AY

Sets 3 Reps 15

You are pretty warmed up at this point so

try to push yourself if you feel up to it!
Focus on squeezing shoulder blades
together at peak of rep.
Wk 01 Day 3

Plate Curls
P U L L D AY

Sets 3 Reps 15
!
Grab a 10lb plate, two 10lb plates, or a
25lb plate and use it to curl. LOVE these!
Wk 01 Day 3

Cardio: Treadmill
P U L L D AY

7 Minutes

Power walk (3-3.5 speed) on medium

incline. Slightly sped up breathing rate, can
maintain conversation.
Wk 01
DAY 4
Week 01

Leg Extension
Sets 3 Reps 20

Hamstring Curl
Sets 3 Reps 20

Lunges
Sets 3 Reps 5 (each leg)

Goblet Squat
Sets 2 Reps 25
Wk 01 Day 4

Leg Extension
L E G D AY

Sets 3 Reps 15

2 warmup sets before you start these 3

tough sets. Controlled speed on these
reps.
Wk 01 Day 4

Hamstring Curl
L E G D AY

Sets 3 Reps 15
!
2 warmup sets before you start these 3
tough sets. Controlled speed on these
reps.
Wk 01 Day 4

Lunges
L E G D AY

Sets 3 Reps 5 (each leg)

!
5 reps each leg alternating legs. Using BB,
holding DB or just bodyweight. You’ve got
this!
Wk 01 Day 4

Goblet Squat DB Up
L E G D AY

Sets 3 Reps 15
!"
DB up, shoulder width stance. One of my
favorite exercises.
Wk 02
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Sore today,
Strong tomorrow."
Wk 01
DAY 1
Week 02

Knee Pushups
Sets 3 Until Failure

Incline DB Press
Sets 3 Reps 15

Side Laterals
Sets 3 Reps 12

Plate Raise
Sets 3 Reps 15

Overhead Tricep Extension

Sets 3 Reps 20

Abs #1
Wk 02
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

Record how many you get!

Wk 02
01 Day 1

Incline DB Press
PUSH DAY

Sets 3 Reps 15

Amazing for upper chest, front shoulder

(armpit area), and triceps!
Wk 02
01 Day 1

Side Laterals
PUSH DAY

Sets 3 Reps 12

I always try to hit a side-shoulder exercise

on push day. A toned shoulder makes a
toned arm!
Wk 02
01 Day 1

Plate Raise
PUSH DAY

Sets 3 Reps 15

Use a 5lb, 10lb, or two 10lb plates as your

weight. Controlled speed/form, no
swinging.
Wk 02
01 Day 1

Overhead Tricep Extension

PUSH DAY

Sets 3 Reps 20
!
Amazing tricep exercise, feel that stretch!
Movement at the elbows not at the
shoulders.
Wk 02
01 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 01
DAY 2
Week 02

Banded Abductors
Sets 3 Reps 15

Hamstring Curl
Sets 3 Reps 10

Leg Press
Sets 2 Reps 15
Sets 1 Reps 10

Goblet Squat
Sets 1 Reps 10
Sets 2 Reps 25
Wk 02
01 Day 2

Banded Abductors
L E G D AY

Sets 2 Reps 15
!"
Holding each rep for 1 second at widest
point.
Wk 02
01 Day 2

Hamstring Curl
L E G D AY

Sets 3 Reps 10

Holding each rep for 1 second at widest

point.
Wk 02
01 Day 2

Leg Press
L E G D AY

Sets 2 Reps 15
Sets 1 Reps 10

Feet high on platform and feet shoulder

width apart.
Wk 02
01 Day 2

Goblet Squat
L E G D AY

Sets 1 Reps 10
Sets 2 Reps 25

High rep goblet squats BURN!! Enjoy

Wk 01
DAY 3
Week 02

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

Single Arm DB Bent Over Row

Sets 2 Reps 8x2

BB Curl
Sets 3 Reps 12

DB Hammer Curl
Sets 3 Reps 12

Abs #2

Cardio: Treadmill 12 Minutes

Wk 02
01 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

Your grip should be a few inches wider

than shoulder width apart!
Wk 02
01 Day 3

Single Arm DB Bent Over Row

P U L L D AY

Sets 2 Reps 8x2

8 reps each arm back to back until both

sides have done 2 sets. Then rest. Then
one more time. Focus on squeezing that
shoulder blade back at peak of rep.
Wk 02
01 Day 3

BB Curl
P U L L D AY

Sets 3 Reps 12

Controlled reps, all the way down all the

way up! Keeping elbows in.
Wk 02
01 Day 3

DB Hammer Curl
P U L L D AY

Sets 3 Reps 12
!
This hits a different part of the arm/bicep
than normal curls!
Wk 02
01 Day 3

Abs #2

2x 2x
Start with Circuits End with Finisher

Side Planks 20 seconds each side

Plate Lift Reps 8-15

Scissors Until failure

 01
Wk 02 Day 3

Cardio: Treadmill
P U L L D AY

10 Minutes

Power walk (3-3.5 speed) on medium

incline. Slightly sped up breathing rate, can
just about maintain conversation.
Wk 01
DAY 4
Week 02

Leg Extension
Sets 3 Reps 12

Air Hip Thrusts

Sets 3 Reps 15

Leg Press
Sets 3 Reps 20

DB RDL
Sets 3 Reps 10
Wk 02
01 Day 4

Leg Extension
GLUTES/HAMSTRINGS

Sets 3 Reps 20

I love starting with a single joint movement

like this to warm up the knees.
Wk 02
01 Day 4

Air Hip Thrusts

GLUTES/HAMSTRINGS

Sets 3 Reps 20

Squeezing those glutes at top of rep.

Wk 02
01 Day 4

Leg Press
GLUTES/HAMSTRINGS

Sets 3 Reps 20
!"
Higher rep today. Medium height, wide
foot placement. The leg press is a machine
so you can more safely push yourself when
it gets hard, without sacrificing form! Push
yourself!
Wk 02
01 Day 4

DB RDL
GLUTES/HAMSTRINGS

Sets 3 Reps 12

This is a difficult exercise to "master". Be

patient. Focus on using your hamstrings
and glutes instead of letting your lower
back take over. Form over heavy weight on
these.
Wk 03
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Exercise not only changes your

body. It changes your mind,
your attitude and your mood."
Wk 01
DAY 1
Week 03

Knee Pushups
Sets 3 Until Failure

Side Laterals
Sets 3 Reps 15

Upright Row
Sets 3 Reps 15

Dip Machine
Sets 3 Reps 15

Abs #3

Cardio: Treadmill 12 Minutes

Wk 03
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
Try to beat the amount you got on week 1!
Wk 03
01 Day 1

Side Laterals
PUSH DAY

Sets 3 Reps 15

Pouring tea! Do not swing your body, strict

form!
Wk 03
01 Day 1

Upright Row
PUSH DAY

Sets 3 Reps 15

One of my favorite exercises. Keep the

barbell as close as possible to your body.
Rep ends when elbows are about ear
height.
Wk 03
01 Day 1

Dip Machine
PUSH DAY

Sets 3 Reps 15
!"
Amazing tricep, front shoulder, and chest
exercise!
Wk 03
01 Day 1

Abs #3

2x 2x
Start with Circuits End with Finisher

Russian Twist 10x

Palm Drag Failure

Plank Until Failure

Wk 03
01 Day 1

Cardio: Treadmill
PUSH DAY

12 Minutes

Power walk (3-3.5 speed) on medium

incline. Slightly sped up breathing rate, can
just about maintain conversation.
Wk 01
DAY 2
Week 03

Squat Walks
Sets 3 Reps 10

Body Weight Squats

Sets 2 Reps 10

Back Squats
Sets 3 Reps 12

Hamstring Curl
Sets 3 Reps 15

Leg Extension
Sets 3 Reps 15
Wk 03
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 3 Reps 10

10 reps each leg. You'll see me doing these

in my story every week! Love them!
Wk 03
01 Day 2

Body Weight Squats

GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Warming up everything for the next
exercise.
Wk 03
01 Day 2

Back Squats
GLUTES/HAMSTRINGS

Sets 3 Reps 12
! "#
If this is your first time squatting, take
your time. If uncomfortable, watch
instructional videos on youtube or ask a
personal trainer at the gym for
assistance Record how you do!
Wk 03
01 Day 2

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 3 Reps 15
!
Holding each rep for 1 second at the top
of the rep!
Wk 03
01 Day 2

Leg Extension
GLUTES/HAMSTRINGS

Sets 3 Reps 15
!
Killer finisher!
Wk 01
DAY 3
Week 03

Rope Pulls
Sets 3 Reps 20

Single Arm DB Bent Over Row

Sets 2 Reps 8x2

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

BB Curl
Sets 3 Reps 15

DB Hammer Curl
Sets 2 Reps 20

Abs #1

Cardio: Treadmill 15 Minutes

 01
Wk 03 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20
!
Drive elbows back as far as you can,
squeezing shoulder blades together at
peak of rep.
Wk 03
01 Day 3

Single Arm DB Bent Over Row

P U L L D AY

Sets 2 Reps 8x2

8 reps each arm back to back until both

sides have done 2 sets. Then rest. Then
one more time. Focus on squeezing that
shoulder blade back at peak of rep.
 01
Wk 03 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

Your grip should be a few inches wider

than shoulder width apart!
 01
Wk 03 Day 3

BB Curl
P U L L D AY

Sets 3 Reps 15

Controlled reps, all the way down, all the

way up. Movement at elbows.
 01
Wk 03 Day 3

Hammer Curl
P U L L D AY

Sets 2 Reps 20

Hitting our arms from all angles!

Wk 03
01 Day 3

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 03
01 Day 3

Cardio: Treadmill
P U L L D AY

15 Minutes

Power walk (3-3.5 speed) on medium

incline. Slightly sped up breathing rate, can
just about maintain conversation.
Wk 01
DAY 4
Week 03

Leg Extension
Sets 3 Reps 15

Leg Press
Sets 3 Reps 20

Goblet Squat DB Up
Sets 2 Reps 25

Body Weight Lunges

Sets 3 Reps 5
Wk 03
01 Day 4

Leg Extension
Q U A D D AY

Sets 3 Reps 15

Focusing on quads today, front of leg.

Wk 03
01 Day 4

Leg Press
Q U A D D AY

Sets 3 Reps 20

Higher rep today. Medium height, shoulder

width foot placement. The leg press is a
machine so you can more safely push
yourself when it gets hard, without
sacrificing form! Push yourself!
Wk 03
01 Day 4

Goblet Squat DB Up
Q U A D D AY

Sets 2 Reps 25

DB up, shoulder width stance. One of my

favorite exercises.
Wk 03
01 Day 4

Body Weight Lunges

Q U A D D AY

Sets 3 Reps 5

5 lunges each leg back to back 3 times. No

rest between these sets.
Wk 04
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"When you feel like quitting,

think about why you started."
Wk 01
DAY 1
Week 04

Knee Pushups
Sets 3 Until Failure

Side Lateral SS Front DB Raise

Sets 3 Reps 10

Incline DB Press
Sets 3 Reps 15

Overhead Tricep Extension

Sets 3 Reps 15

Single Arm Tricep Pushdown

Sets 3 Reps 10x2

Abs #1

Cardio: Stair Stepper 5 Minutes

Wk 04
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

Record how many you get!

Wk 04
01 Day 1

Side Lateral SS Front DB Raises

PUSH DAY

Sets 3 Reps 10
⏳
Our first upper body superset! Do not take
a rest between side laterals and front
rasies, you've got this!
Wk 04
01 Day 1

Incline DB Press
P U S H D AY

Sets 3 Reps 15
!
Push yourself!
Wk 04
01 Day 1

Overhead Tricep Extension

P U S H D AY

Sets 3 Reps 15

Movement at elbows, not at shoulders. No

swinging, controlled form.
 01
Wk 04 Day 1

Single Arm Tricep Pushdown

P U S H D AY

Sets 3 Reps 10x2

!
Normal tricep pushdown but one arm at a
time. Back to back each arm all three sets.
Do this twice.
Wk 04
01 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 04
01 Day 1

Cardio: Stair Stepper

PUSH DAY

5 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 5
minutes.
Wk 01
DAY 2
Week 04

Body Weight Lunges

Sets 2 Reps 8

Fire Hydrants
Sets 3 Reps 10

Squat Walks
Sets 2 Reps 10

Air Hip Thrusts

Sets 2 Reps 20

Back Squats
Sets 3 Reps 12

Hamstring Curl
Sets 3 Reps 20
Wk 04
01 Day 2

Body Weight Lunges

GLUTES/HAMSTRINGS

Sets 2 Reps 8

Bodyweight lunges. 8 reps each leg,

alternating legs each rep. Focus on
squeezing your lifting leg’s glute on this!
Wk 04
01 Day 2

Fire Hydrants
GLUTES/HAMSTRINGS

Sets 3 Reps 10
⏳
10 reps each leg back to back, no rest, all 3
sets.
Wk 04
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 2 Reps 10

Slow and controlled.

Wk 04
01 Day 2

Air Hip Thrusts

GLUTES/HAMSTRINGS

Sets 2 Reps 20
!"
We are toasting the glutes before we squat
next!
Wk 04
01 Day 2

Back Squats
GLUTES/HAMSTRINGS

Sets 3 Reps 12

Heavy movement for the day. Most

important exercise of the day also!
Wk 04
01 Day 2

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 3 Reps 20

Finish the workout with some direct

hamstring work!
Wk 01
DAY 3
Week 04

Bent Over BB Row

Sets 3 Reps 12

Seated Cable Row

Sets 2 Reps 20
Sets 1 Reps 12

Rope Pulls
Sets 3 Reps 20

BB Curls
Sets 3 Reps 12

Hammer Curls
Sets 2 Reps 25

Abs #3

Cardio: Stair Stepper 8 Minutes

Wk 04
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 12

Make sure you do atleast 2 light weight

warmup sets before these 3 heavy sets.
Wk 04
01 Day 3

Seated Cable Row

P U L L D AY

Sets 2 Reps 20
Sets 1 Reps 12

The 12 rep set should be heavier then the

20 rep sets (of course).
Wk 04
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

Drive elbows back as far as you can,

squeezing shoulder blades together at
peak of rep. If you feel comfortable, go
heavy on these!
Wk 04
01 Day 3

BB Curls
P U L L D AY

Sets 3 Reps 12

No swinging, all the way up all the way

down! Bottom of rep is right before the
elbow locks out.
Wk 04
01 Day 3

Hammer Curls
P U L L D AY

Sets 2 Reps 25
!!
I love doing these high rep after the biceps
are already exhausted from back day and
bicep curls!
Wk 04
01 Day 3

Abs #3

2x 2x
Start with Circuits End with Finisher

Russian Twist 10x

Palm Drag Failure

Plank Until Failure

 01
Wk 04 Day 3

Cardio: Stair Stepper

P U L L D AY

8 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 8
minutes.
Wk 01
DAY 4
Week 04

Squat Walks
Sets 3 Reps 10

Fire Hydrants
Sets 3 Reps 10

Hip Thrusts
Sets 3 Reps 15

DB RDL
Sets 3 Reps 15

Lower Back Extension

Sets 3 Reps 15
Wk 04
01 Day 4

Squat Walks
GLUTES/HAMSTRINGS

Sets 3 Reps 10
!
Wake up those glutes!
Wk 04
01 Day 4

Fire Hydrants
GLUTES/HAMSTRINGS

Sets 3 Reps 10

10 reps each leg back to back, no rest, all 3

sets. Another great glute activator!
Wk 04
01 Day 4

Hip Thrusts
GLUTES/HAMSTRINGS

Sets 3 Reps 15

First time adding weight to our hip thrusts.

You can use a dumbbell or a barbell.
Squeeze those glutes at the top of each
rep.
Wk 04
01 Day 4

DB RDL
GLUTES/HAMSTRINGS

Sets 3 Reps 15
!
This is a difficult exercise to "master". Be
patient. Focus on using your hamstrings
and glutes instead of letting your lower
back take over. Form over heavy weight on
these.
Wk 04
01 Day 4

Lower Back Extension

GLUTES/HAMSTRINGS

Sets 3 Reps 15

Curl upper back & squeeze your glutes!

Focusing on using hamstrings and glutes,
not your lower back muscles. Toes pointed
outward, tucked chin, neutral spine.
Wk 05
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Sweat, Smile and

Repeat."
 USE CODE:
“SQUAD”
=
10% OFF

www.bloomnu.com
Wk 01
DAY 1
Week 05

Knee Pushups
Sets 3 Until Failure

Standing Overhead DB Press

Sets 3 Res 15 DS

Side Lateral Raise

Sets 3 Reps 15

DB Seated Overhead Press

Sets 3 Reps 15

Tricep Pushdown
Sets 3 Reps 15

Abs #1

Cardio: Stair Stepper 10 Minutes

Wk 05 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

Record! Crush this workout!

Wk 05
01 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15 DS

Heavy movement of the day. Dropset only

on last set. After you hit failure,
immediately grab a DB half of the weight
and get as many more reps as you can.
Wk 05
01 Day 1

Side Lateral Raise

PUSH DAY

Sets 3 Reps 15
!
Strict form, you've got this!
Wk 05
01 Day 1

Behind the Head DB Extension

P U S H D AY

Sets 3 Reps 15

First time doing a free-weight (not

machine) tricep exercise. Take your time.
Wk 05
01 Day 1

Tricep Pushdown
P U S H D AY

Sets 3 Reps 15
!
No swinging!
Wk 05
01 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

 01
Wk 05 Day 1

Cardio: Stair Stepper

P U S H D AY

10 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 10
minutes.
Wk 01
DAY 2
Week 05

Squat Walks
Sets 2 Reps 10

Hip Thrusts
Sets 3 Reps 15

Leg Press
Sets 2 Reps 25

BB RDL
Sets 3 Reps 12

Hamstring Curl
Sets 2 Reps 15
Wk 05
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Wake those glutes up!
Wk 05
01 Day 2

Hip Thrusts
GLUTES/HAMSTRINGS

Sets 3 Reps 15
!
I know this is an intimidating movement
but find a quite corner and slay! It's a
phsyique changing, calorie frying exercise!
Wk 05
01 Day 2

Leg Press
GLUTES/HAMSTRINGS

Sets 2 Reps 25

Do 1-2 practice sets to warmup and gage

what weight to use. Your legs should be on
FIRE by rep 18. You've got this!
Wk 05
01 Day 2

BB RDL
GLUTES/HAMSTRINGS

Sets 3 Reps 12

Keep on perfecting this movement! It will

shape the entire back side of your legs!
You can use DB instead of BB.
Wk 05
01 Day 2

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 2 Reps 15
!"
Holding each rep for 1 second at widest
point.
Wk 01
DAY 3
Week 05

Single Arm DB Bent Over Row

Sets 2 Reps 8x2

Seated Cable Row

Sets 3 Reps 15

Bent Over BB Row

Sets 3 Reps 12

Rope Pulls
Sets 3 Reps 20

Rope Curls
Sets 3 Reps 20

Abs #2

Cardio: Stair Stepper 12 Minutes

Wk 05
01 Day 3

Single Arm DB Bent Over Row

P U L L D AY

Sets 2 Reps 8x2

8 reps each arm back to back until both

sides have done 2 sets. Then rest. Then
one more time. Focus on squeezing that
shoulder blade back at peak of rep.
Wk 05
01 Day 3

Seated Cable Row

P U L L D AY

Sets 3 Reps 15
!
Push yourself with the amount of weight
you're using.
Wk 05
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 12
!"
You're nice and warmed up, finish strong.
Wk 05
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

You'll be surprised how heavy you can go

on these. Squeeze those shoulder blades
at the peak of the movement.
Wk 05
01 Day 3

Rope Curls
P U L L D AY

Sets 3 Reps 20

Just like hammer curls! Only bicep

movement of the week so push yourself.
Wk 05
01 Day 3

Abs #2

2x 2x
Start with Circuits End with Finisher

Side Planks 20 seconds each side

Plate Lift Reps 8-15

Scissors Until failure

 01
Wk 05 Day 3

Cardio: Stair Stepper

P U L L D AY

12 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 12
minutes.
Wk 01
DAY 4
Week 05

Body Weight Lunges

Sets 2 Reps 8

Leg Extension
Sets 3 Reps 15

Back Squats
Sets 3 Reps 12

Goblet Squat
Sets 2 Reps 25
Wk 05
01 Day 4

Body Weight Lunges

Q U A D D AY

Sets 2 Reps 8

8 reps each leg, two times. Just

bodyweight.
Wk 05
01 Day 4

Leg Extension
Q U A D D AY

Sets 3 Reps 15

No swinging, controlled reps.

Wk 05
01 Day 4

Back Squats
Q U A D D AY

Sets 3 Reps 12
#
Heavy movement for the day. Most
important exercise of the day also!
Wk 05
01 Day 4

Goblet Squat DB Up
Q U A D D AY

Sets 2 Reps 25
!
Your legs will be burning by rep 15. Push
through!
Wk 06
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Learn to Rest
not to Quit."
Wk 01
DAY 1
Week 06

Knee Pushups
Sets 3 Until Failure

Side Lateral SS Front DB Raise

Sets 3 Reps 10

Standing Overhead DB Press

Sets 3 Res 15

Dip Machine
Sets 3 Reps 15

DB Seated Overhead Press

Sets 3 Reps 15

Abs #3

Cardio: Stair Stepper 15 Minutes

Wk 06
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
Start off strong!
Wk 06
01 Day 1

Side Lateral SS Front DB Raise

PUSH DAY

Sets 3 Reps 10
!⏰
No rest between side lateral and front
raise.
Wk 06
01 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15
!
Controlled reps. Try to go heavier this
week!
Wk 06
01 Day 1

Dip Machine
PUSH DAY

Sets 3 Reps 15

Amazing for shoulders and triceps!

Wk 06
01 Day 1

Behind the Head DB Extension

P U S H D AY

Sets 3 Reps 15

Slow and controlled reps!

Wk 06
01 Day 1

Abs #3

2x 2x
Start with Circuits End with Finisher

Russian Twist 10x

Palm Drag Failure

Plank Until Failure

 01
Wk 06 Day 1

Cardio: Stair Stepper

P U S H D AY

15 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 15
minutes.
Wk 01
DAY 2
Week 06

Squat Walks
Sets 3 Reps 10

Cha Cha's
Sets 2 Reps 10

Leg Press
Sets 1 Reps 25
Sets 2 Reps 15

Goblet Squat (DB Down)

Sets 3 Reps 20

Leg Extension
Sets 2 Reps 25
Wk 06
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 3 Reps 10
!
Wake up those glutes!
Wk 06
01 Day 2

Cha Cha's
GLUTES/HAMSTRINGS

Sets 2 Reps 10

10 reps each leg back to back until both

sets are complete.
Wk 06
01 Day 2

Leg Press
GLUTES/HAMSTRINGS

Sets 1 Reps 25
Sets 2 Reps 15
!
25 rep set light weight but you should
really feel the burn. Foot placement high
and wide.
Wk 06
01 Day 2

Goblet Squat (DB Down)

GLUTES/HAMSTRINGS

Sets 3 Reps 20

Heavy weight, strong straight spine.

Wk 06
01 Day 2

Leg Extension
GLUTES/HAMSTRINGS

Sets 2 Reps 25
!
High rep leg extension to end with a burn!
Wk 01
DAY 3
Week 06

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

Bent Over BB Row

Sets 3 Reps 12

Rope Pulls
Sets 3 Reps 20

Rope Curls
Sets 3 Reps 20

BB Cable Curls
Sets 2 Reps 15

Abs #1

Cardio: Treadmill 10 Minutes

 01
Wk 06 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

Waking up those back muscles!

Wk 06
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 12

1-2 warmup sets before these 3 heavy sets.

Strong straight spine, squeeze those
shoulder blades at the top of each rep!
Wk 06
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

Hard shoulder blade squeeze when you

pull those elbows back!
Wk 06
01 Day 3

Rope Curls
P U L L D AY

Sets 3 Reps 20
!
Love doing these after rope pulls.
Conveniently just lower the rope
attachment!
Wk 06
01 Day 3

BB Cable Curls
P U L L D AY

Sets 2 Reps 10

Change the rope attachment to a barbell

attachement.
Wk 06
01 Day 3

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 06
01 Day 3

Cardio: Treadmill
P U L L D AY

10 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 4
Week 06

Body Weight Lunges

Sets 1 Reps 10
Sets 2 Reps 6

Back Squats
Sets 1 Reps 20
Sets 2 Reps 15

Goblet Squat
Sets 3 Reps 15 DS

Leg Extension
Sets 2 Reps 30
Wk 06
01 Day 4

Body Weight Lunges

L E G D AY

Sets 1 Reps 10
Sets 2 Reps 6

First set is only bodyweight. Last two sets

try to add weight with a barbell or
dumbbells. You can do these walking or in
place.
Wk 06
01 Day 4

Back Squats
L E G D AY

Sets 1 Reps 20
Sets 2 Reps 15
!"
You should beable to handle a heavier
weight than the first time you performed
these!
Wk 06
01 Day 4

Goblet Squat DB Up
L E G D AY

Sets 3 Reps 15 DS

On the last set, drop the weight after 15

reps and get as many air squats (just
bodyweight) as possible.
Wk 06
01 Day 4

Leg Extension
L E G D AY

Sets 2 Reps 30
!!
End with a burn!
Wk 07
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Visualize your highest

self and start showing
up as her."
Wk 01
DAY 1
Week 07

Knee Pushups
Sets 3 Until Failure

Standing Overhead DB Press

Sets 3 Res 15

Side Lateral
Sets 3 Reps 12

Tricep Pushdown SS Tricep

Overhead Extension
Sets 3 Reps 15

Behind The Head

Dumbell Extension
Sets 3 Reps 15

Abs #1

Cardio: Treadmill 12 Minutes

Wk 07 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
You've got this!!
Wk 07 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15

Super high calorie burning exercise!

Wk 07 Day 1

Side Lateral
PUSH DAY

Sets 3 Reps 12
!
Slay those shoulders!
Wk 07 Day 1

Tricep Pushdown SS Tricep Overhead Extension

PUSH DAY

Sets 3 Reps 15

One of my favorite supersets! Tricep

pushdown before overhead extension.
Wk 07 Day 1

Behind the Head DB Extension

P U S H D AY

Sets 3 Reps 15
!
Feel that tricep stretch at the bottom of
the movement!
Wk 07 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 07 Day 1

Cardio: Treadmill
P U S H D AY

12 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 2
Week 07

Hamstring Curl
Sets 3 Reps 15

Leg Extension
Sets 3 Reps 15

Leg Press
Sets 3 Reps 15
Sets 1 Reps 10 DS

Goblet Squat DB Up
Sets 3 Reps 20

Cardio: Stair Stepper 3 Minutes

Wk 07 Day 2

Hamstring Curl
L E G D AY

Sets 2 Reps 15

Controlled reps, all the way down all the

way up. Bottom of rep is right before knee
lockout.
Wk 07 Day 2

Leg Extension
L E G D AY

Sets 3 Reps 15
⏰⏰
Wake those legs up before we slay the leg
press!
Wk 07 Day 2

Leg Press
L E G D AY

Sets 3 Reps 15
Sets 1 Reps 10 DS

Narrow high foot placement. Dropset on

last set.
Wk 07 Day 2

Goblet Squat DB Up
L E G D AY

Sets 3 Reps 20
!
You've got this!
Wk 07 Day 2

Cardio: Stair Stepper

L E G D AY

3 Minutes
!"
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 01
DAY 3
Week 07

Rope Pulls
Sets 3 Reps 20

Bent Over BB Row

Sets 3 Reps 15

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

Rope Curls
Sets 3 Reps 15

BB Curl
Sets 3 Reps 10

Abs #3

Cardio: Treadmill 12 Minutes

Wk 07 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20
!
I love starting with these to practice my
shoulder blade squeeze before a back
workout.
Wk 07 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 15

Heavy movement of the day. Do 1-2 warm

up sets before these 3 heavy sets.
Wk 07 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

No swinging, controlled reps!

Wk 07 Day 3

Rope Curls
P U L L D AY

Sets 3 Reps 15

All the way up all the way down. Bottom of

rep is right before elbow lockout.
Wk 07 Day 3

BB Curls
P U L L D AY

Sets 3 Reps 10
!
Only ten reps but try to go way slower
than usual. 2 seconds down 2 seconds up.
Wk 07 Day 3

Abs #3

2x 2x
Start with Circuits End with Finisher

Russian Twist 10x

Palm Drag Failure

Plank Until Failure

Wk 07 Day 3

Cardio: Treadmill
P U L L D AY

12 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 4
Week 07

Squat Walks SS Kick Backs

Sets 2 Reps 10

Body Weight Lunges

Sets 1 Reps 10

Back Squats
Sets 1 Reps 20
Sets 2 Reps 15

Leg Extension
Sets 2 Reps 25

Cardio: Stair Stepper 3 Minutes

Wk 07 Day 4

Squat Walks SS Kick Backs

L E G D AY

Sets 2 Reps 10

10 squat walks right to 10 kick backs.

Wk 07 Day 4

Body Weight Lunges

L E G D AY

Sets 2 Reps 10
!"
Bodyweight lunges. Walking lunges or
stationary.
Wk 07 Day 4

Back Squats
L E G D AY

Sets 3 Reps 15 DS
!"
On last two sets, do 10 air squats (just
body weight) after your 15 back squats.
Wk 07 Day 4

Leg Extension
L E G D AY

Sets 2 Reps 25

Love ending with these!

Wk 07 Day 4

Cardio: Stair Stepper

L E G D AY

3 Minutes
!
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 08
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Become the
hardest working
person you know."
Wk 01
DAY 1
Week 08

Knee Pushups
Sets 3 Until Failure

Standing Overhead DB Press

Sets 3 Res 15

Side Lateral SS Front Raise

Sets 3 Reps 10

Overhead Tricep Extension

Sets 3 Reps 20

Dip Machine
Sets 3 Reps 20

Abs #1

Cardio: Treadmill 15 Minutes

Wk 08
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
Record today! You've been putting in
work!! Last week!
Wk 08
01 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15
!"
You've got this!!
Wk 08
01 Day 1

Side Lateral SS Front Raise

PUSH DAY

Sets 3 Reps 10
!"
No rest in between side laterals and front
raises!
Wk 08
01 Day 1

Overhead Tricep Extension

PUSH DAY

Sets 3 Reps 20

Feel that stretch!

Wk 08
01 Day 1

Dip Machine
PUSH DAY

Sets 3 Reps 20
!
Controlled movement! Amazing exercise
for triceps!
Wk 08
01 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 08
01 Day 1

Cardio: Treadmill
P U S H D AY

15 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 2
Week 08

Squat Walks
Sets 2 Reps 10

Fire Hydrants
Sets 2 Reps 10

Hamstring Curl
Sets 3 Reps 15

Back Squats
Sets 3 Reps 15 DS

Goblet Squat (DB Down)

Sets 2 Reps 25 DS

Cardio: Stair Stepper 3 Minutes

Wk 08
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Wake up those glutes!
Wk 08
01 Day 2

Fire Hydrants
GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
10 reps each leg back to back until both
sets are complete.
Wk 08
01 Day 2

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 3 Reps 15

Amazing exericse, push yourself!

Wk 08
01 Day 2

Back Squats
GLUTES/HAMSTRINGS

Sets 3 Reps 15 DS

On last two sets, do 10 air squats (just

body weight) after your 15 back squats.
Wk 08
01 Day 2

Goblet Squat (DB Down)

GLUTES/HAMSTRINGS

Sets 2 Reps 25 DS
!"
Drop weight on last set and do 10 air
squats.
Wk 08
01 Day 2

Cardio: Stair Stepper

GLUTES/HAMSTRINGS

3 Minutes
!
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 01
DAY 3
Week 08

Rope Pulls
Sets 3 Reps 20

Bent Over BB Row

Sets 3 Reps 15

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15 DS

Seated Cable Row

Sets 2 Reps 25

BB Cable Curls
Sets 3 Reps 15

Abs #2

Cardio: Treadmill 15 Minutes

Wk 08
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

Practicing a hard shoulder squeeze at the

peak of each rep!
Wk 08
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 15

Do atleast 2 warmup sets with a light BB

before pushing yourself for these 3 sets.
Wk 08
01 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15 DS
!"
Drop set on last set!
Wk 08
01 Day 3

Seated Cable Row

P U L L D AY

Sets 2 Reps 25

High rep to finish off our back/arms with a

burn!
Wk 08
01 Day 3

BB Cable Curls
P U L L D AY

Sets 3 Reps 15

Drop set on last set! All the way up all the

way down, controlled form.
Wk 08
01 Day 3

Abs #2

2x 2x
Start with Circuits End with Finisher

Side Planks 20 seconds each side

Plate Lift Reps 8-15

Scissors Until failure

Wk 08
01 Day 3

Cardio: Treadmill
P U L L D AY

15 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 4
Week 08

Squat Walks SS Kick Backs

Sets 2 Reps 10

Hip Thrusts
Sets 3 Reps 15

Leg Press
Sets 2 Reps 25

BB RDL
Sets 3 Reps 12

Hamstring Curl
Sets 1 Reps 30

Cardio: Stair Stepper 3 Minutes

Wk 08
01 Day 4

Squat Walks SS Kick Backs

GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Wake those glutes up!
Wk 08
01 Day 4

Hip Thrusts
GLUTES/HAMSTRINGS

Sets 3 Reps 15

We are doing hip thrusts AND leg press

today. Two heavy movements
Wk 08
01 Day 4

Leg Press
GLUTES/HAMSTRINGS

Sets 2 Reps 25

Do 1-2 practice sets to warmup and gage

what weight to use. Your legs should be on
FIRE by rep 18. You've got this!
Wk 08
01 Day 4

BB RDL
GLUTES/HAMSTRINGS

Sets 3 Reps 12

Keep on perfecting this movement! It will

shape the entire back side of your legs!
You can use DB instead of BB.
Wk 08
01 Day 4

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 1 Reps 30

Ending with high rep hamstring curl to

burn those hamstrings.
Wk 08
01 Day 4

Cardio: Stair Stepper

GLUTES/HAMSTRINGS

3 Minutes
!
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 08
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

“She Came, She Saw,

She Conquered!”
I’m glad you made it this
far! Here’s a code you may
need in the future…

(SLAY2020)
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