The Fit Thick Blueprint

WORKOUT GUIDE BY
OLIVIA MARCARELLI

WHAT WILL
BE INCLUDED
- A Cycle Focused 8 week Workout Guide
-Weekly Workout Splits
-Nutrition Guidance
-Video Tutorials
1. Why do we use RPE?
We use RPE to accommodate for the differences in strength from person to person.
These variables ensure that we are periodizing your training in a way that is most efficient
and will maximize results.

2. Why are the workouts the same throughout the guide?

Keeping the workouts the same allows us to gauge progress. Switching up movements too
often will make it harder for you to adapt to stimulus.

3. How should I warm-up?

See "Warm-up" on page

4. How Do I know I am progressing?

The best measure of progression in this program would be an overall increase in strength.
If you are able to use good form and lift heavier as you advance through the program you
are on the right track. Keep in mind, strength gains will

vary from person to person. Keep your focus on following the recommended sets, reps, and
intensity -and the results will follow.

5. Does it matter when my rest days are?

Generally, it does not matter when you rest as long as the weekly workouts are completed
within each week.

6. Is it bad to workout when I'm sore?

Soreness is normal, and is a byproduct of a new stimulus. Working out while sore is not
associated with less muscle gains, unless the soreness is directly affecting your range of
motion (ROM).
`
7. Does sleep affect my workouts?
YES, if you're not getting enough sleep, or good quality sleep this can negatively
impact your body's ability to adapt to the program.

This blueprint was designed to be structured around your menstrual cycle. Studies
and research continue to show that our cycles have a significant impact on how our
bodies react to stimulus, depending on the phase in our cycle.
To put it more simply, if we follow the phases of our cycles and change how we
move and eat during those times- we can see significant growth and progress.
I am giving you low intensity optional days for when you are on your period. The
female body is much weaker and sensitive during this phase, and it is advised to do
lowery intensity workouts.
You may still choose to do the high intensity workouts that are in each week,
regardless of your period - although it is recommended that you follow this cycle
focused plan in its entirety.

*This blueprint is best paired with the Fit Thick Nutrition Guide*
To maximize the amount of muscle you can build, while also burning fat, it is
recommended that you stay eating at your "maintenance calories".

This is called body recomposition.

Body recomposition is when you are able to decrease your bodies fat percentage, while
also gaining muscle at the same time.

N

For people who are more focused on fat loss, a slight caloric deficit is recommended.

Plug your metrics to this calculator - https://www.calculator.net/calorie-calculator.html

If you choose to be in a caloric surplus add 200-300 calories to your maintenance.

If you choose to be in a caloric deficit subtract 200-300 calories from your maintenance.

It is highly recommended that you are eating .8g to 1g of protein per pound of body weight
everyday.
Example: If you weigh 150 pounds that is 120g-150g of protein per day.
PERIOD DAY 1
(GLUTE FOCUSED)
EXERCISE REPS RPE

20 MIN
TREADMILLTREADMILL low intensity
- -
FOAM ROLL -
HIP ABDUCTION MACHINE 3 15-20 7
BODY WEGHT WALKING LUNGES 3 10 slow and controlled
BODY WEIGHT DONKEY KICKS 3 15 -
FIT THICK BLUEPRINT

PERIOD DAY2
(UPPER BODY FOCUSED)
EXERCISE SETS REPS RPE
DUMBBELL SHOULDER PRESS 3 12 7
DUMBBELL LATERAL RAISE 3 12 7
DUMBBELLTRICEP KICKBACK 3 12 7
DUMBBELL BICEP CURL 3 10 7
FOAM ROLL
FIT THICK BLUEPRINT

PERIOD DAY 3
FULL BODY/SELF CARE
SAUNA/STEAM ROOM/VITAMIN D - - -
DYNAMIC STRETCHING - - -
FOAM ROLL - - -
- - -
FIT THICK BLUEPRINT

Super Sets:
A super set is effectively two different exercises performed one after the other, with
no rest in between. Performing super sets is proven to increase the calories burned
during the workout and it’s also great for your cardiovascular strength as this helps
with overall body endurance.

Drop Sets:
A drop set is essentially performing the same exercise twice. However, you start off
with a heavier weight to perform the first set then, once you have hit your rep target
you immediately lower the weight and perform the same exercise straight away again.
The benefits of this is that whilst performing the first set your body recruits certain
muscle fibres, and when you then do the second set your body relies on using other
muscle fibres which helps with the growth and strength of the muscles.

WARM UP
(GLUTE FOCUSED)
STAIRMASTER - 5 MIN 8
12-15 8
BANDED KICKBACKS 2
ALTERNATING BODYWEIGHT CURTSY LUNGE 2 12-15 8
BODY WEIGHT BANDED SQUATS 2 12-15 8
--
FIT THICK BLUEPRINT

WARM UP
(UPPER BODY FOCUSED)
BANDED PULL APARTS 3 10 8
12-15 8
ARM CIRCLES 2
PUSH UP POSITION PLANK 2 20-30 SEC 8
--
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 1: DAY 1
HIP ABDUCTION MACHINE 3 12 8
12,10,8,8 7,8,9,9
BARBELL HIP THRUST 4
SMITH MACHINE STEP UPS 4 10 8
SPLIT SQUATS 3 10 8
DUMBBELL RDL 3 15 8
BODYWEIGHT WALKING LUNGES 2 30 TOTAL --
*HOVER OVER EACH WORKOUT FOR THE
LINK OF THE WORKOUT VIDEO*
FIT THICK BLUEPRINT

UPPER BODY
(BACK/SHOULDERS FOCUSED)
WEEK 1: DAY 2
BENT OVER BARBELL ROW 3 12 7.5
LAT PULL DOWNS 3 12 8
SEATED CABLE ROWS 3 10 8
DUMBBELL LATERAL RAISES 3 20 7-8
CABLE FACE PULLS 3 15 8
TRICEP EXTENSIONS 3 10 7
OVERHEAD DUMBBELL EXTENSIONS 3 10 7
FIT THICK BLUEPRINT

FULL BODY
WEEK 1: DAY 3
STAIR MASTER 1 15 MIN 6
SQUAT TO PRESS 3 12 7
BODYWEIGHT STEP UPS 3 20 TOTAL --
RENEGADE ROW 2 20 TOTAL 7
BALL SLAMS 3 12 7-8
REVERSE CRUNCH 2 15 --
MEDICINE BALL HAMSTING

3 10 --
CURL
CALF RAISE MACHINE 3 20 7
FIT THICK BLUEPRINT

LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)
WEEK 1: DAY 4
BARBELL BACK SQUAT 4 12,10,8,6 6,7,8,8
CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 3 12 7
DEFICIT REVERSE LUNGES 3 10 7
MACHINE HAMSTRING CURL 3 12 8
DUMBBELL RDL 3 15 8
QUAD EXTENSION MACHINE 3 10 8
LANDMINE SQUAT 3 10 8
FIT THICK BLUEPRINT

UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)
WEEK 1: DAY 5
MACHINE CHEST PRESS 3 12 7
CABLE CHEST FLY 3 12 8
CABLE OVERHEAD EXTENSION 2 15 8
DUMBBELL TRICEP KICKBACK 3 12 8
BICEP DUMBBELL CURL 3 12 7-8
CABLE CURL 3 10 8
PLANK 3 30 SEC --
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 2: DAY 1
BARBELL HIP THRUST 4 12,10,8,8 7,8,9,9
SPLIT SQUATS 3 10 8
DUMBBELL RDL 3 15 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 2: DAY 2
BENT OVER BARBELL ROW 3 12 7.5
DUMBBELL LATERAL RAISE 3 20 7-8
FIT THICK BLUEPRINT

FULL BODY
WEEK 2: DAY 3
BALL SLAMS 3 12 7-8

3 10 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
WEEK 2: DAY 4
BARBELL BACK SQUAT 4 12,10,8,6 6,7,8,8
DUMBBELL RDL 3 15 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 2: DAY 5
BICEP DUMBBELL CURL 3 12 7-8
CABLE CURL 3 10 8
PLANK 3 30 SEC --
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 3: DAY 1
BARBELL HIP THRUST 4 8 8
DUMBBELL SUMO SQUAT PULSES 3 15 8
CABLE KICKBACK 3 15 7
HIP ABDUCTION 3 10 8
BARBELL RDL 4 10 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 3: DAY 2
BENT OVER BARBELL ROW 3 10 8
FIT THICK BLUEPRINT

FULL BODY
WEEK 3: DAY 3
FARMER CARRY 3 20 SEC 7-8

3 12 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
(QUAD/HAMSTRINGS FOCUSED)
WEEK 3: DAY 4
LEG PRESS 4 12 8
CLOSE STANCE SMITH MACHINE SQUAT
3 12 8
(ELEVATED HEELS)
SMITH MACHINE SPLIT SQUAT 3 12 8
DUMBBELL RDL 3 15 8
REVERSE HYPER EXTENSION 3 10 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 3: DAY 5
MACHINE DIPS 3 12 7
BICEP DUMBBELL CURL 3 12 8
CABLE CURL 3 12 8
WEIGHTED V-UPS 3 12 8
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 4: DAY 1
BARBELL HIP THRUST 4 8 8
DUMBBELL SUMO SQUAT PULSES 3 15 8
HIP ABDUCTION 3 10 8
BARBELL RDL 4 10 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 4: DAY 2
FIT THICK BLUEPRINT

FULL BODY
WEEK 4: DAY 3
FARMER CARRY 3 20 SEC 7-8

3 12 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
(QUAD/HAMSTRINGS FOCUSED)
WEEK 4: DAY 4
LEG PRESS 4 12 8
CLOSE STANCE SMITH MACHINE SQUAT
3 12 8
(ELEVATED HEELS)
SMITH MACHINE SPLIT SQUAT 3 12 8
DUMBBELL RDL 3 15 8
REVERSE HYPER EXTENSION 3 10 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 4: DAY 5
MACHINE DIPS 3 12 7
CABLE CURL 3 12 8
WEIGHTED V-UPS 3 12 8
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 5: DAY 1

HIP THRUST INTO KAS GLUTE BRIDGE HOLDS
4 6/6 6/6/8/9
(SUPERSET)
HIP ABDUCTION MACHINE (DROPSET)
4 8/8/8 8
S
SPLIT SQUATS INTO BODYWEIGHT SPLIT SQUATS
3 10/10 7
(SUPERSET)
https://youtu.be/3aMtgIMxVOw
DUMBBELL RDL (PAUSE REPS) 3 10 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 5: DAY 2
BENT OVER BARBELL ROW 4 30,12,12,10 7.5
SEATED CABLE ROWS (DROP SET) 3 10/10 8
DUMBBELL SHOULDER PRESS (PAUSE REPS) 4 12 8
TRICEP EXTENSIONS (DROP SET) 3 10/10 7
FIT THICK BLUEPRINT

FULL BODY
WEEK 5: DAY 3
CABLE KICKBACK 3 12 7-8

3 15 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
WEEK 5: DAY 4
BARBELL BACK SQUAT (PAUSE REPS) 4 10 7,7,8,8
DEFICIT REVERSE LUNGES INTO
3 10 7
DUMBBELL SUMO SQUAT (SUPERSET)
S
DUMBBELL RDL 4 12 8
QUAD EXTENSION MACHINE (DROP SET) 3 10/10 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 5: DAY 5
CABLE OVERHEAD EXTENSION (PAUSE REPS) 3 15 8
CABLE CURL 3 12 8
30 SEC
PLANK INTO RUSSIAN TWIST (SUPERSET) 3 --

EACH
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 6: DAY 1

4 6/6 6/7/8/9
(SUPERSET)
DROPSET:
4 8/8/8 8
HIP ABDUCTION MACHINE
S
SUPERSET:
3 10/10 9
FIT THICK BLUEPRINT

UPPER BODY
WEEK 6: DAY 2
BENT OVER BARBELL ROW 4 30,12,12,10 8
DUMBBELL LATERAL RAISES 3 20 8
FIT THICK BLUEPRINT

FULL BODY
WEEK 6: DAY 3

3 15 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
WEEK 6: DAY 4
BARBELL BACK SQUAT (PAUSE REPS) 4 10 7,8,8,9
3 10 8
S
DUMBBELL RDL 4 12 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 6: DAY 5
CABLE CURL 3 12 8
35 SEC

EACH
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 7: DAY 1

4 6/6 8
(SUPERSET)
DROPSET:
4 8/8/8 8
HIP ABDUCTION MACHINE
S
SUPERSET:
3 10/10 9
FIT THICK BLUEPRINT

UPPER BODY
WEEK 7: DAY 2
BENT OVER BARBELL ROW 4 30,12,12,10 8
FIT THICK BLUEPRINT

FULL BODY
WEEK 7: DAY 3

4 15 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
WEEK 7: DAY 4
BARBELL BACK SQUAT 4 8 9
3 10 8
S
DUMBBELL RDL 4 12 8
FIT THICK BLUEPRINT

UPPER BODY
WEEK 7: DAY 5
CABLE CURL 3 12 8
30 SEC

EACH
FIT THICK BLUEPRINT

LOWER BODY
(GLUTE FOCUSED)
WEEK 8: DAY 1
12,10,8,8 6
BARBELL HIP THRUST 4
SPLIT SQUATS 3 10 6
DUMBBELL RDL 3 15 6
FIT THICK BLUEPRINT

UPPER BODY
WEEK 8: DAY 2
FIT THICK BLUEPRINT

FULL BODY
WEEK 8: DAY 3

3 10 --
CURL
FIT THICK BLUEPRINT

LOWER BODY
WEEK 8: DAY 4
BARBELL BACK SQUAT 3 10 6
DUMBBELL RDL 3 15 6
FIT THICK BLUEPRINT

UPPER BODY
WEEK 8: DAY 5
CABLE CURL 3 10 6
PLANK 3 30 SEC --
FIT THICK BLUEPRINT

disclaimer
The contents of this document should not be taken as medical advice. It is not intended to
diagnose, treat, cure, or prevent any health problem- nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any matters
regarding your health. Use the information in this guide at your own risk.
Olivia Marcarelli will not assume any liability for any direct or indirect losses or damages that
may result including, but not limited to, economic loss, injury, illness or death.
All contents of this document are intellectual property of Olivia Marcarelli and are not to be
copied, sold, published, or redistributed, either in part or in full without written consent. All
violations will be prosecuted to the fullest extent of the law.

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WORKOUT GUIDE BY

2. Why are the workouts the same throughout the guide?

often will make it harder for you to adapt to stimulus.

3. How should I warm-up?

4. How Do I know I am progressing?

are on the right track. Keep in mind, strength gains will

intensity -and the results will follow.

5. Does it matter when my rest days are?

within each week.

6. Is it bad to workout when I'm sore?

impact your body's ability to adapt to the program.

bodies react to stimulus, depending on the phase in our cycle.

lowery intensity workouts.

focused plan in its entirety.

recommended that you stay eating at your "maintenance calories".

This is called body recomposition.

also gaining muscle at the same time.

Plug your metrics to this calculator - https://www.calculator.net/calorie-calculator.html

If you choose to be in a caloric surplus add 200-300 calories to your maintenance.

EXERCISE REPS RPE

HIP ABDUCTION MACHINE 3 15-20 7

BODY WEGHT WALKING LUNGES 3 10 slow and controlled

BODY WEIGHT DONKEY KICKS 3 15 -

FIT THICK BLUEPRINT

EXERCISE SETS REPS RPE

DUMBBELL SHOULDER PRESS 3 12 7

DUMBBELL LATERAL RAISE 3 12 7

DUMBBELL BICEP CURL 3 10 7

FIT THICK BLUEPRINT

EXERCISE SETS REPS RPE

FIT THICK BLUEPRINT

with overall body endurance.

EXERCISE SETS REPS RPE

ALTERNATING BODYWEIGHT CURTSY LUNGE 2 12-15 8

BODY WEIGHT BANDED SQUATS 2 12-15 8

FIT THICK BLUEPRINT

EXERCISE SETS REPS RPE

BANDED PULL APARTS 3 10 8

PUSH UP POSITION PLANK 2 20-30 SEC 8

FIT THICK BLUEPRINT

EXERCISE SETS REPS RPE

HIP ABDUCTION MACHINE 3 12 8

SMITH MACHINE STEP UPS 4 10 8

BODYWEIGHT WALKING LUNGES 2 30 TOTAL --

*HOVER OVER EACH WORKOUT FOR THE

LINK OF THE WORKOUT VIDEO*

FIT THICK BLUEPRINT

EXERCISE SETS REPS RPE

BENT OVER BARBELL ROW 3 12 7.5

LAT PULL DOWNS 3 12 8

SEATED CABLE ROWS 3 10 8

DUMBBELL SHOULDER PRESS 3 15 7

DUMBBELL LATERAL RAISES 3 20 7-8

CABLE FACE PULLS 3 15 8

OVERHEAD DUMBBELL EXTENSIONS 3 10 7

FIT THICK BLUEPRINT

EXERCISE SETS REPS RPE

STAIR MASTER 1 15 MIN 6

BODYWEIGHT STEP UPS 3 20 TOTAL --

RENEGADE ROW 2 20 TOTAL 7

BALL SLAMS 3 12 7-8

MEDICINE BALL HAMSTING

CALF RAISE MACHINE 3 20 7