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 12

Standing Overhead BB Press

Sets 3 Reps 12-15

Tricep Pushdown
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 15

Hamstring Curl
Sets 3 Reps 15

Lunges
Sets 3 Reps 5 (each leg)

Goblet Squat
Sets 2 Reps 15
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 3 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 10 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 12

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 15

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 10

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.