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Week 1
Day 1
Squats 3 6 2 Link These are HEAVY. Sit back into your hips and get low.
Barbell Hip Thrust 3 15 1.5 Link Big squeeze at the top. Push your knees outwards with each
rep.
Weighted Step Up 3 15 1 Link Big stretch. Don’t fully extend at the top to keep emphasis on
your glutes.
Machine Hip 3 10 1.5 Sit back on the machine. These are relatively heavy.
Abduction
*Rest is in minutes
Day 2
Standing Military 3 6 2 Link Tuck in your hips to brace your core. Heavy.
Press
Single Arm Cable 3 15 1 Link Pull down the weight with your lat.
Lat Pulldown
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 3
Sumo Deadlift 3 5 2 Link These are HEAVY. Sit back into your hips and abduct your
knees before each rep.
Bulgarian Split 3 20 1 Link Be sure your hips are in-line before you begin.
Squats each
Banded Hip Thrusts 3 30 1 Link Back elevated on bench. Force your knees outwards as you
thrust up.
Banded Hip 3 30, 1.5 Link Lean forward for the abductions.
Abduction SS Seated 12
Calf Raise
*Rest is in minutes
Day 4
Walking Lunges 3 15 1.5 Link Big stretch. Anterior pelvic tilt at the bottom.
each
Banded Hip Thrust 2 30 1 Link Thrust up, abduct, lower, repeat.
into Abduction
Chest Supported 3 8 1.5 Link Hands wider than shoulder width. Same as deadlift position.
Row Row up and squeeze your lats.
Assisted Chin Up 4 3 1 If you do not have assisted chin-up machine, use bands
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 5: can be performed at-home
Ab circuit:
2. Plank 1 1 0
min
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 2
Day 1
Squats 3 5, 8, 2 Link Work up to 5 reps. Perform 5 reps, drop weight perform 8, drop
12 weight perform 12
1 ¼ Barbell Hip 3 15 1.5 Link Perform 1 full rep upwards, then a ¼ rep, then repeat. 1 rep,
Thrust 1/4th rep, repeat. Think of it as a “pulse” at the top.
Smith Machine 3 15 ea 1 Sit back into your hips/feet, alternate with a lot of force in
Alternating Lunges your heels.
Cable Hip Abduction 3 20 1.5 Link Sit back on the machine. These are relatively heavy.
*Rest is in minutes
Day 2
Seated Machine 3 8-10 2 Link These are heavy. Be sure your shoulders are up against the
Shoulder Press machine. Go to failure.
Cable Lean Away 3 15 1 Link Lean away from cable and drag weight away.
Lateral Raise
Single Arm Cable 3 10 1 Link Pull down the weight with your lat.
Lat Pulldown
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 3
Sumo Deadlift 3 8-10 2 Link These are HEAVY. Sit back into your hips and abduct your
knees before each rep.
Banded Hip Thrusts 3 30 1 Link Back elevated on bench. Force your knees outwards as you
thrust up.
Banded Hip 3 40, 1.5 Link Lean forward for the abductions.
Abduction SS Seated 20
Calf Raise
*Rest is in minutes
Day 4
Walking Lunges 3 20 1.5 Link Big stretch. Anterior pelvic tilt at the bottom.
each
Chest Supported 3 10 1.5 Link Hands wider than shoulder width. Same as deadlift position.
Row Row up and squeeze your lats.
Assisted Chin Up 5 3 1 If you do not have assisted chin-up machine, use bands
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 5: can be performed at-home
Ab circuit:
2. Mountain 1 1 0
Climbers min
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 3
Day 1
Squats 4 5, 8, 2 Link Work up to 5 reps. Perform 5 reps, drop weight perform 8, drop
12,2 weight perform 12
0
1 ¼ Barbell Hip 4 15 1.5 Link Perform 1 full rep upwards, then a ¼ rep, then repeat. 1 rep,
Thrust 1/4th rep, repeat. Think of it as a “pulse” at the top.
RDL 3 15 1 Link These are HEAVY. Sit your hips BACK.
Smith Machine 3 15 ea 1 Sit back into your hips/feet, alternate with a lot of force in
Alternating Lunges your heels.
Cable Hip Abduction 3 25 1.5 Link Sit back on the machine. These are relatively heavy.
*Rest is in minutes
Day 2
Seated Machine 4 6 2 Link These are heavy. Be sure your shoulders are up against the
Shoulder Press machine. Go to failure.
Cable Lean Away 3 20 1 Link Lean away from cable and drag weight away.
Lateral Raise
Single Arm Cable 3 15 1 Link Pull down the weight with your lat.
Lat Pulldown
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
*Rest is in minutes
Day 3
Sumo Deadlift 3 5 2 Link These are HEAVY. Sit back into your hips and abduct your
knees before each rep.
Banded Hip Thrusts 3 40 1 Link Back elevated on bench. Force your knees outwards as you
thrust up.
Banded Hip 3 50, 1.5 Link Lean forward for the abductions.
Abduction SS Seated 10
Calf Raise
*Rest is in minutes
Day 4
Walking Lunges 3 25 1.5 Link Big stretch. Anterior pelvic tilt at the bottom.
each
Chest Supported 3 10 1.5 Link Hands wider than shoulder width. Same as deadlift position.
Row Row up and squeeze your lats.
Assisted Chin Up 5 4 1 If you do not have assisted chin-up machine, use bands
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
*Rest is in minutes
Day 5: can be performed at-home
Ab circuit:
1. Reverse Crunch 1 1 0
min
2. Elbow to hand 1 1 0
plank min
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 4
Day 1
Squats 5 5 3 Link These are HEAVY. Work up to the weight you will be using and
challenge yourself.
1 ¼ Barbell Hip 4 20 1.5 Link Perform 1 full rep upwards, then a ¼ rep, then repeat. 1 rep,
Thrust 1/4th rep, repeat. Think of it as a “pulse” at the top.
RDL 3 15 1 Link These are HEAVY. Sit your hips BACK.
Smith Machine 3 15 ea 1 Sit back into your hips/feet, alternate with a lot of force in
Alternating Lunges your heels.
Cable Hip Abduction 3 25 1.5 Link Sit back on the machine. These are relatively heavy.
*Rest is in minutes
Day 2
Seated Machine 4 10 2 Link These are heavy. Be sure your shoulders are up against the
Shoulder Press machine. Go to failure.
Cable Lean Away 3 12 1 Link Lean away from cable and drag weight away.
Lateral Raise
Single Arm Cable 3 15 1 Link Pull down the weight with your lat.
Lat Pulldown
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 3
Sumo Deadlift 4 5-8 2 Link These are HEAVY. Sit back into your hips and abduct your
knees before each rep.
Banded Hip Thrusts 3 40 1 Link Back elevated on bench. Force your knees outwards as you
thrust up.
Banded Hip 3 50, 1.5 Link Lean forward for the abductions.
Abduction SS Seated 10
Calf Raise
*Rest is in minutes
Day 4
Walking Lunges 3 25 1.5 Link Big stretch. Anterior pelvic tilt at the bottom.
each
Chest Supported 3 12 1.5 Link Hands wider than shoulder width. Same as deadlift position.
Row Row up and squeeze your lats.
Assisted Chin Up 5 6 1 If you do not have assisted chin-up machine, use bands
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 5: can be performed at-home
Ab circuit:
1. Mountain 1 1 0
Climbers min
2. Side Plank L 1 1 0
min
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 5
Day 1
Lying Hamstring 3 10 1.5 Link These should be heavy. Be sure not to let your body raise up as
Curls you perform them.
Heels Elevated 3 8 2 Link Place a plate under your heels and turn your feet out to
Squat (3rd perform the squat
clip)
Hip Thrusts 3 10 2 Link Tuck your tailbone under and thrust up with squeeze in your
glutes
Cable Kickbacks 3 15 1 Link Step slightly away from the cable and sweep your leg back
with a big squeeze
Side Step Ups 3 10 1.5 Link Step up onto a challenging bench or platform holding the
weight at your sides or overhead
Machine Abductions 3 15,15 1 Lean forward for the first set then lean back for the second
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 2
Incline DB Chest 3 10 1.5 Link On incline bench, press dumbbells up and squeeze chest at
Press top
Incline Chest Fly 3 12 1.5 Link On incline bench, fly dumbbells together with slight bend in
elbow
High Bicep Curls SS 3 12 ea 1 Link Curl the weight with one arm, go right into tricep extensions
Single Arm Tricep Link on the cable
Extensions
Cable Bicep Curls SS 3 15 ea 1 Link Perform bicep curls on the cable then go straight into OH
Cable OH Tricep Link tricep extensions o
n the cable
Extensions
Seated Shoulder 3 10 2 Link Be sure to brace your core and press up with power.
Press
DB Lateral Raises 2 amrap 1.5 Link Each set should be until failure.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 3
Reverse Lunges on 3 12 2 Sit back into your heels as you perform each lunge backwards
Smith Machine
Cable Pull Throughs 3 15 1.5 Link Tuck your chin. Your hands stay in place locked in between the
middle of your legs
Single Leg Hip 3 20 1 Link Be sure your hips are in line and thrust upwards.
Thrust
Lying Hamstring 3 20 1 Link Keep your body flat and focus on engaging your glutes. Place
Curls with Band resistance band around your knees.
Hip Thrusts SS 3 10, 2 Link Perform your barbell hip thrust and go right into banded hip
Banded Hip Thrust 15 Link thrust. Band at knees, do these with your back elevated on a
bench
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 4
Barbell Deadlift 3 8 2- Link Conventional deadlift. Have a flat back and draw your traps
3 down while raising your chest up to pull the weight. Engage
your lower body and lats.
Cable Pushdown SS 3 15, 12 1 Link Be sure your lats are engaged through the entirety of both
High DB Row (4th exercises.
video)
Link
(1st
video)
Neutral Grip Pull Up 3 8 1.5 Link Look up as you pull up. Engage lats.
Machine (1st
video)
Bent Over Barbell 3 10 1.5 Link Head down. Overhead grip, row to your belly button.
Rows
Wide Grip Lat 3 10, 15 1 Link Hands wider than shoulder width apart. Pull down with your
Pulldown SS Wide Link lats. Go right into wide grip row.
Grip Seated Row (5th
clip)
Tri Set: A. “V” High 1 amrap 0 Link Perform each exercise back to back without rest. THIS IS
Leg Press B. Link BRUTAL. KILL THIS.
Bulgarian Split Link
Squat C. Banded Hip
Thrust
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 5: can be performed at-home
Banded Abductions 2 30 30s Link Band at knee, raise leg up and down
Banded Lying Clams 3 25 30s Link Band at knee, open and close knee while laying on your side
Banded Thrusters 3 25 30s Link Lay on side, band at knee, separate legs and thrust up
Reverse Crunches 1 0
min
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 6
Day 1
Lying Hamstring 3 15 1.5 Link These should be heavy. Be sure not to let your body raise up as
Curls you perform them.
Heels Elevated 3 10-12 2 Link Place a plate under your heels and turn your feet out to
Squat (3rd perform the squat
clip)
Hip Thrusts 3 12 2 Link Tuck your tailbone under and thrust up with squeeze in your
glutes
Cable Kickbacks 3 15 1 Link Step slightly away from the cable and sweep your leg back
with a big squeeze
Side Step Ups 3 10 1.5 Link Step up onto a challenging bench or platform holding the
weight at your sides or overhead
Machine Abductions 3 15,15 1 Lean forward for the first set then lean back for the second
Lying Leg Raises 3 15 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 2
Incline DB Chest 3 12 1.5 Link On incline bench, press dumbbells up and squeeze chest at
Press top
Incline Chest Fly 3 15 1.5 Link On incline bench, fly dumbbells together with slight bend in
elbow
High Bicep Curls SS 3 12 ea 1 Link Curl the weight with one arm, go right into tricep extensions
Single Arm Tricep Link on the cable
Extensions
Cable Bicep Curls SS 3 15 ea 1 Link Perform bicep curls on the cable then go straight into OH
Cable OH Tricep Link tricep extensions o
n the cable
Extensions
Seated Shoulder 3 10 2 Link 2 second eccentric. Be sure to brace your core and press up
Press with power.
DB Lateral Raises 2 amrap 1.5 Link Finish off with partial reps to complete the set of failure.
Each set should be until failure.
Ab Crunches 3 15 1 Round your lower back and tuck your chin to engage your
core
*Rest is in minutes
Day 3
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Exercise Sets Reps Rest Video Notes
Demo
RDL 3 8 2-3 Link Slow eccentric (3 second) and shoot up. PUSH THESE- they’re
heavy!
Reverse Lunges on 3 12 2 Sit back into your heels as you perform each lunge backwards
Smith Machine
Cable Pull Throughs 3 15 1.5 Link Tuck your chin. Your hands stay in place locked in between the
middle of your legs
Single Leg Hip 3 20 1 Link Slow eccentric. Be sure your hips are in line and thrust
Thrust upwards.
Lying Hamstring 3 20 1 Link Keep your body flat and focus on engaging your glutes. Place
Curls with Band resistance band around your knees.
Hip Thrusts SS 3 10, 2 Link Perform your barbell hip thrust and go right into banded hip
Banded Hip Thrust 15 Link thrust. Band at knees, do these with your back elevated on a
bench
Lying Leg Raises 3 15 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
Day 4
Barbell Deadlift 3 10-12 2- Link Conventional deadlift. Have a flat back and draw your traps
3 down while raising your chest up to pull the weight. Engage
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
your lower body and lats.
Cable Pushdown SS 3 15, 12 1 Link Be sure your lats are engaged through the entirety of both
High DB Row (4th exercises.
video)
Link
(1st
video)
Neutral Grip Pull Up 3 8 1.5 Link Look up as you pull up. Engage lats.
Machine (1st
video)
Bent Over Barbell 3 8, 12 1.5 Link 8 reps, drop weight perform 12. Head down. Overhead grip,
Rows row to your belly button.
Wide Grip Lat 3 10, 15 1 Link Hands wider than shoulder width apart. Pull down with your
Pulldown SS Wide Link lats. Go right into wide grip row.
Grip Seated Row (5th
clip)
Tri Set: A. “V” High 1 amrap 0 Link Perform each exercise back to back without rest. THIS IS
Leg Press B. Link BRUTAL. KILL THIS.
Bulgarian Split Link
Squat C. Banded Hip
Thrust
Ab Crunches 3 15 1 Round your lower back and tuck your chin to engage your
core
*Rest is in minutes
Day 5: can be performed at-home
Banded Abductions 2 30 30 Link Band at knee, raise leg up and down
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
s
Banded Lying Clams 3 25 30 Link Band at knee, open and close knee while laying on your side
s
Banded Thrusters 3 25 30 Link Lay on side, band at knee, separate legs and thrust up
s
Banded Squat Jumps 2 amrap 1 Band around knee. These are taken to failure. PUSH.
Lying Leg Raises 3 15 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 7
Day 1
Lying Hamstring 3 6,15 1.5 Link Drop set. 6 heavy to failure, drop the weight and complete 12
Curls reps.
Heels Elevated 3 10-12 2 Link Place a plate under your heels and turn your feet out to
Squat (3rd perform the squat
clip)
Hip Thrusts 3 15 2 Link Tuck your tailbone under and thrust up with squeeze in your
glutes
Cable Kickbacks 3 20 1 Link Step slightly away from the cable and sweep your leg back
with a big squeeze
Side Step Ups 3 12 1.5 Link Step up onto a challenging bench or platform holding the
weight at your sides or overhead
Machine Abductions 3 15,15 1 Lean forward for the first set then lean back for the second
Lying Leg Raises 3 20 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 2
Incline DB Chest 3 6-8 1.5 Link On incline bench, press dumbbells up and squeeze chest at
Press top. These are heavy.
Incline Chest Fly 3 12 1.5 Link On incline bench, fly dumbbells together with slight bend in
elbow
High Bicep Curls SS 3 12 ea 1 Link Curl the weight with one arm, go right into tricep extensions
Single Arm Tricep Link on the cable
Extensions
Cable Bicep Curls SS 3 15 ea 1 Link Perform bicep curls on the cable then go straight into OH
Cable OH Tricep Link tricep extensions o
n the cable
Extensions
Seated Shoulder 3 10 2 Link 2 second eccentric. Be sure to brace your core and press up
Press with power.
DB Lateral Raises 2 amrap 1.5 Link Finish off with partial reps to complete the set of failure.
Each set should be until failure.
Ab Crunches 3 20 1 Round your lower back and tuck your chin to engage your
core
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 3
RDL 3 10 2-3 Link Slow eccentric (3 second) and shoot up. PUSH THESE- they’re
heavy!
Reverse Lunges on 3 12 2 Sit back into your heels as you perform each lunge backwards
Smith Machine
Cable Pull Throughs 3 20 1.5 Link Tuck your chin. Your hands stay in place locked in between the
middle of your legs
Single Leg Hip 3 20 1 Link Slow eccentric. Be sure your hips are in line and thrust
Thrust upwards.
Lying Hamstring 3 20 1 Link Keep your body flat and focus on engaging your glutes. Place
Curls with Band resistance band around your knees.
Hip Thrusts SS 3 15, 2 Link Perform your barbell hip thrust and go right into banded hip
Banded Hip Thrust 15 Link thrust. Band at knees, do these with your back elevated on a
bench
Lying Leg Raises 3 20 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 4
Barbell Deadlift 3 6, 10, 2- Link Conventional deadlift. Have a flat back and draw your traps
15 3 down while raising your chest up to pull the weight. Engage
your lower body and lats.
Cable Pushdown SS 3 15, 12 1 Link Be sure your lats are engaged through the entirety of both
High DB Row (4th exercises.
video)
Link
(1st
video)
Neutral Grip Pull Up 3 8 1.5 Link Look up as you pull up. Engage lats.
Machine (1st
video)
Bent Over Barbell 3 8, 12 1.5 Link 8 reps, drop weight perform 12. Head down. Overhead grip,
Rows row to your belly button.
Wide Grip Lat 3 10, 15 1 Link Hands wider than shoulder width apart. Pull down with your
Pulldown SS Wide Link lats. Go right into wide grip row.
Grip Seated Row (5th
clip)
Tri Set: A. “V” High 1 amrap 0 Link Perform each exercise back to back without rest. THIS IS
Leg Press B. Link BRUTAL. KILL THIS.
Bulgarian Split Link
Squat C. Banded Hip
Thrust
Ab Crunches 3 20 1 Round your lower back and tuck your chin to engage your
core
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 5: can be performed at-home
Banded Abductions 2 30 30 Link Band at knee, raise leg up and down
s
Banded Lying Clams 3 25 30 Link Band at knee, open and close knee while laying on your side
s
Banded Thrusters 3 25 30 Link Lay on side, band at knee, separate legs and thrust up
s
Banded Squat Jumps 2 amrap 1 Band around knee. These are taken to failure. PUSH.
Lying Leg Raises 3 20 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Week 8
Day 1
Lying Hamstring 3 6,15 1.5 Link Drop set. 6 heavy to failure, drop the weight and complete 12
Curls reps.
Heels Elevated 4 8 2 Link Heavy. Place a plate under your heels and turn your feet out to
Squat (3rd perform the squat
clip)
Hip Thrusts 4 15 2 Link Tuck your tailbone under and thrust up with squeeze in your
glutes
Cable Kickbacks 3 20 1 Link Step slightly away from the cable and sweep your leg back
with a big squeeze
Side Step Ups 3 12 1.5 Link Step up onto a challenging bench or platform holding the
weight at your sides or overhead
Machine Abductions 3 20,20 1 Lean forward for the first set then lean back for the second
Lying Leg Raises 4 20 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 2
Incline DB Chest 4 6-8 1.5 Link On incline bench, press dumbbells up and squeeze chest at
Press top. These are heavy.
Incline Chest Fly 3 12 1.5 Link On incline bench, fly dumbbells together with slight bend in
elbow
High Bicep Curls SS 3 12 ea 1 Link Curl the weight with one arm, go right into tricep extensions
Single Arm Tricep Link on the cable
Extensions
Cable Bicep Curls SS 3 15 ea 1 Link Perform bicep curls on the cable then go straight into OH
Cable OH Tricep Link tricep extensions o
n the cable
Extensions
Seated Shoulder 4 10 2 Link 2 second eccentric. Be sure to brace your core and press up
Press with power.
DB Lateral Raises 2 amrap 1.5 Link Finish off with partial reps to complete the set of failure.
Each set should be until failure.
Ab Crunches 4 20 1 Round your lower back and tuck your chin to engage your
core
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 3
RDL 4 10 2-3 Link Slow eccentric (3 second) and shoot up. PUSH THESE- they’re
heavy!
Reverse Lunges on 3 12 2 Sit back into your heels as you perform each lunge backwards
Smith Machine
Cable Pull Throughs 3 20 1.5 Link Tuck your chin. Your hands stay in place locked in between the
middle of your legs
Single Leg Hip 3 20 1 Link Slow eccentric. Be sure your hips are in line and thrust
Thrust upwards.
Lying Hamstring 3 20 1 Link Keep your body flat and focus on engaging your glutes. Place
Curls with Band resistance band around your knees.
Hip Thrusts SS 4 15, 2 Link Perform your barbell hip thrust and go right into banded hip
Banded Hip Thrust 15 Link thrust. Band at knees, do these with your back elevated on a
bench
Lying Leg Raises 4 20 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 4
Barbell Deadlift 4 3, 6, 2- Link Conventional deadlift. Have a flat back and draw your traps
(band around 10, 15 3 down while raising your chest up to pull the weight. Engage
knees) your lower body and lats.
Cable Pushdown SS 3 15, 12 1 Link Be sure your lats are engaged through the entirety of both
High DB Row (4th exercises.
video)
Link
(1st
video)
Neutral Grip Pull Up 3 8 1.5 Link Look up as you pull up. Engage lats.
Machine (1st
video)
Bent Over Barbell 3 8, 12 1.5 Link 8 reps, drop weight perform 12. Head down. Overhead grip,
Rows row to your belly button.
Wide Grip Lat 3 10, 15 1 Link Hands wider than shoulder width apart. Pull down with your
Pulldown SS Wide Link lats. Go right into wide grip row.
Grip Seated Row (5th
clip)
Tri Set: A. “V” High 1 amrap 0 Link Perform each exercise back to back without rest. THIS IS
Leg Press B. Link BRUTAL. KILL THIS.
Bulgarian Split Link
Squat C. Banded Hip
Thrust
Ab Crunches 3 20 1 Round your lower back and tuck your chin to engage your
core
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*
Day 5: can be performed at-home
Banded Abductions 3 30 30 Link Band at knee, raise leg up and down
s
Banded Lying Clams 3 25 30 Link Band at knee, open and close knee while laying on your side
s
Banded Thrusters 3 25 30 Link Lay on side, band at knee, separate legs and thrust up
s
Banded Squat Jumps 2 amrap 1 Band around knee. These are taken to failure. PUSH.
Lying Leg Raises 3 20 1 Be sure to tuck your chin and round your lower back so that
you do not engage your hips/legs.
*Rest is in minutes
*These workouts are meant for participants into the “Add Mass to That Ass” 8-Week Transformation Challenge ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to
outside an source(s) will not be tolerated.*