Being strong is sassy!

Get Strong, Stay Sassy is now back with an

updated version - this time, the 2.0 guide focuses on upper body
instead of the lower body. This is the perfect challenge for you who
want to take your training to the next level. The focus of this guide is
to build strength and muscle mass. You will be doing 3 upper body
workouts, and 2 lower body workouts per week. The guide is mainly
built around heavy and challenging free weight exercises,
complemented by some machine exercises and other lighter
exercises.

Guide information:
8 weeks guide
5-day split
2 different workout blocks (4 week each)
10 different workouts in total
Focus on building strength and muscle mass
Can be re-used
No cardio included
Need gym access

2
Explaining Methods

TUT = Time under Tension:

For example: HIP THRUST TUT: 1-1-3
MEANING: This is the speed of the movement in each section of
the performed exercise.
1 = Thrust up the weights in 1 sec
1 = Hold the weights up and squeeze for 1 sec
3 = Lower phase 3 sec

SS = Superset
Working on two different exercises in the same set.
For example: Biceps DB curls Superset with Overhead triceps
extensions. No rest in between exercises, you rest when you have
done the full superset.
Tip: Add a shorter abs circuit of own choice after one of the
workouts per week (optional)

3
 WE E K S 1 - 4

First Block

4
DA Y 1

Upper Body Ba ck & S h o ul d ers

Warmup 5-10 min crosstrainer

1. Pull-ups
Sets: 5
Reps: 4

2. Seated Dumbbell Shoulders

Press
Sets: 6
Reps: 8, 8, 6, 6, 4, 4

3. Standing Double Dumbbell

Row
Sets: 4
Reps: 8

4. Barbell Upright Row

Sets: 4
Reps: 10

5. Bench Dips
Sets: 4
Reps: 8

5
6. Leaning Barbell High Row
Sets: 4
Reps: 10

ABS CIRCUIT:
Cable Rope Crunches
Sets: 3
Reps: 20

Plank 45 sec
Sets: 4
Time: 45secs

Bicycle Crunches
Sets: 3
Reps: 20

6
DA Y 2

Lower Body Q u a d s & G lut es F o c us ed

Warmup 5-10 min bicycle

1. Hip Thrusts
Sets: 5
Reps: 10

2. Heel Elevate Narrow Stance

Squats
Sets: 4
Reps: 8

3. Dumbbell Backward Lunge

Steps
Sets: 3
Reps: 10

4. Leg Press Duck Stance

Sets: 3
Reps: 10

5. Leg Extension
Sets: 3
Reps: 12

7
DAY 3

Upper Body Ba ck + C h es t & B ic ep s

Warmup 5-10 min crosstrainer

1. Pull-ups
Sets: 5
Reps: 4
Time: 300secs

2. Dumbbell Incline Chest

Press
Sets: 4
Reps: 8

3. Reversed Grip Barbell Row

Sets: 4
Reps: 8

4. Lat Pulldown
Sets: 4
Reps: 8

5. Lying Dumbbell Chest Flyes

Sets: 3
Reps: 10

8
6. Standing Barbell Bicep Curls
Sets: 5
Reps: 8

9
DA Y 4

Lower Body Gl u t e s & H a m s t ri n g F o c us

Warmup 5-10 min bicycle

1. Barbell Sumo Squats

Sets: 6
Reps: 8, 8, 6, 6, 4, 4

2. Barbell Good Mornings

Sets: 4
Reps: 8

3. Barbell Romanian Deadlift

Sets: 4
Reps: 8

4. Lying Leg Curl Machine

Sets: 4
Reps: 10

5. Cable Rope Pull-trough

Sets: 3
Reps: 10

10
6. 45 Degrees Hyper Back
Extension
Sets: 3
Reps: 15

11
DA Y 5

Upper Body Ba ck + S h o ul d ers & A b s

Warmup 5-10 min crosstrainer

1. Seated Dumbbell Shoulders

Press
Sets: 4
Reps: 8

2. Seated Close Grip Cable

Row
Sets: 4
Reps: 8

3. Lat Pulldown
Sets: 4
Reps: 10

4. Lateral Raises
Sets: 4
Reps: 10

5. One Arm Dumbbell Row

Sets: 3
Reps: 10

12
6. Incline Dumbbell Bench
Flyes
Sets: 4
Reps: 12

ABS CIRCUIT:
Side Plank Twist Over
Sets: 3
Reps: 20

Single Leg Reversed Crunches

Sets: 3
Reps: 20

In n Out Crunches
Sets: 3
Reps: 20

13
 WEEKS 5-8

Second Block

14
DA Y 1

Upper Body Ba ck , S h o uld ers , T ric ep s & A b s

Warmup 5-10 min crosstrainer

1a. Seated Dumbbell

Shoulders Press Neutral Grip
Sets: 5
Reps: 12
Superset With

1b. Dumbbell Front Raises

Sets: 5
Reps: 12

2. Seated Wide Grip Cable

Row
Sets: 4
Reps: 15

3. Standing Barbell Row

Sets: 4
Reps: 12

4. Leaning One Arm Dumbbell

Lateral Raises
Sets: 3
Reps: 15

15
5a. Cable Rope Face Pull
Sets: 3
Reps: 12
Superset With

5b. Cable Bar Biceps Curl

Sets: 3
Reps: 12
SUPERSET WITH

6a. Lying Dumbbell Scull

Cruchers
Sets: 3
Reps: 12
Superset With

6b. Diamond Push-ups

Sets: 3
Reps: 12

16
ABS CIRCUIT:
Isolated Mountain Crunches
Sets: 3
Reps: 20

Reversed Crunches
Sets: 3
Reps: 20

V-ups
Sets: 3
Reps: 20

17
DA Y 2

Lower Body Q u a d s & G lut es F o c us ed

Warmup 5-10 min bicycle

1. Deadlift
Sets: 5
Reps: 10

2. Dumbbell Walking Lunges

Sets: 4
Reps: 10

3a. Dumbbell Sumo Squats

Sets: 4
Reps: 10
SUPERSET WITH

3b. B-stance Barbell Hip

Thrust
Sets: 4
Reps: 12

4. Leg Press Low And Narrow

Stance
Sets: 3
Reps: 15

18
5. Abduction Machine
Sets: 3
Reps: 20

19
DA Y 3

Upper Body Ba ck + C h es t & B ic ep s

Warmup 5-10 min crosstrainer

1. Chin-ups
Sets: 5
Reps: 8

2a. Seated Dumbbell

Shoulders Press
Sets: 4
Reps: 12
SUPERSET WITH

2b. Decline Push-ups

Sets: 4
Reps: 12

3. Seated Cable Row Narrow

Grip
Sets: 4
Reps: 15

4a. Dumbbell Back Flyes

Sets: 4
Reps: 12
SUPERSET WITH

20
4b. Seated Dumbbell Lateral
Raises
Sets: 4
Reps: 12
SUPERSET WITH

5a. Dumbbell Chest Press

Sets: 3
Reps: 12
SUPERSET WITH

5b. Dumbbell Biceps Curls

Sets: 3
Reps: 12

21
DA Y 4

Lower Body Gl u t e s & H a m s t ri n g F o c us

Warmup 5-10 min bicycle

1. Barbell Sumo Deadlift

Sets: 4
Reps: 12

2. Barbell Stiff Deadlift

Sets: 4
Reps: 15

3. Front Foot Elevate Backward

Lunge Steps
Sets: 4
Reps: 12

4. Dumbbell Romanian
Deadlift
Sets: 3
Reps: 12

5. Cable Kick-back
Sets: 3
Reps: 15

22
DAY 5

Upper Body Ba ck + S h o ul d ers & A b s

Warmup 5-10 min crosstrainer

1. Reversed Grip Lat Pull-down

Sets: 4
Reps: 12

2a. Standing Dumbbell

Shoulder Press
Sets: 4
Reps: 12
SUPERSET WITH

2b. Lateral Raises

Sets: 4
Reps: 12

3. Leaning Bench Dumbbell

Row
Sets: 4
Reps: 15

4a. Cable Rope Upright-row

Sets: 3
Reps: 15
SUPERSET WITH

23
4b. Cable Rope Face Pull
Sets: 3
Reps: 15

5. Seated Supinated Cable

Row
Sets: 3
Reps: 12

ABS CIRCUIT PILATES BALL:

Pilates Ball Hand Standing
Crunhes
Sets: 3
Reps: 20

Pilates Plank Ball Roling

Sets: 3
Reps: 20

Pilates Ball Feet To Hands

V-ups
Sets: 3
Reps: 20

24