Wait, Who Is Eric Roberts?

Hey! Super stoked you

downloaded the book!

At the end of this book, I also

included my best nutrition tips
you can take with you, so be
sure to read til the end.

My name is Eric, you can call

me E!

I have centered my life around

exercise and nutrition since I
was a young lad. I have
dedicated my life to fitness,
specifically coaching people
just like you.

Let me show a few to you so

you can actually trust what I'm
about to give you.
 Clubhouse Member Results!

" I came to Eric at a point where I felt lost, hopeless, and that
I was on my last straw. Eric was my last hope for finally
changing my life.. and thank god I found him!

Eric has helped me not only lose weight but also figure out
how strong I really am. Physically AND mentally!

I can say with 100% certainty would not be where I am

without Eric and his program!

-Nicole H
 "Eric has taught me how to eat and
still enjoy my life! I was worried about
not having fun anymore with my
husband because we traveled so much
and we were always on the go. I didn’t
stop enjoying my life while on this
weight loss journey. THANK YOU ERIC!!!"

-Nadia
 Clubhouse Member Results!

Lindsey said this...

Tami said this...

Laurie said this...

I couldn't be more proud of

everyone here, and all that aren't
shown because..

1. They work their a** off

2. They chose to fully commit to
this journey
3. They never quit

I have helped people just like you

transform. You can do this too, I
promise.

 Alright, On To The Workouts

Alright, now that you BELIEVE you can do this & you know I'm not just some
quack, let's get to it. These workouts, are going to be no joke. They are relatively
short in time, but make up for it in intensity.

You can either use them as a stand alone workout if you are short on time, or,
you could tack them onto your regular workout!

If you are going to use them as a stand alone, yes, they might be a bit
"shorter" of a workout than maybe what you're used to... but if you bring the
right intensity they will toast you.

These are workouts that I would make apart of the exact workout programs that
I write inside of my Clubhouse (my online coaching program).

The first 15 are upper body, the next 15 are lower body, the last 15 are full
body.

What I would recommend is splitting up your days to 3-4 x a week something like

Monday - lower body

Wed - upper body

Friday - full body

or upper lower upper lower for 4x a week.

I would pick the same 3-4 workouts per week, so let's say you do numbers 1
for upper, 1 for lower, and 1 for full body, you would keep those same 3
workouts for about 3-5 weeks at a time, then after that you can switch up to
different ones.

You don't have to do 2, 2, and 2 after that, you can choose whichever you would
like! :)

If you have any questions on the workouts, or anything at all, shoot me an email
at coacheric@ericrobertsfitness.com with STRENGTH SYSTEM the subject, and
I will get back to you ASAP!
 Workout Set Up!

One last thing before you dive in.

For some of these workouts you will be performing super sets.

With a superset you are going to perform one set of the given exercise, then
immediately perform another set of an exercise, and THEN you will rest for the
given time.

It will look something like this.

1a. Standing DB Shoulder Press 3x5-8 reps

1b. DB Bent Over Row 3x8-10 reps
Rest :120 seconds

So, what you will do is.

Step 1 - perform one set 5-8 reps of the standing db shoulder press
Step 2 - perform one set 8-10 reps with the db bent over row
rest for 120 seconds

You will repeat this cycle 3 times since it is 3 total sets!

** Also, some of the exercises will have in depth technique videos (the
same ones I use inside The Clubhouse) linked to them, just click on the
underlined exercises to view them!

Equipment needed: There will be a mixture of dumbbell only workouts as well

as gym based workouts!

Alright.. let's
get to it!
 15 Lower Body Strength &
Muscle Defining Workouts

1 2
Equipment: Dumbbells Equipment: Dumbbells

1a. Single leg hip thrust 3x6-10 reps ea 1a. Glute Bias DB RDL 3x6-10 reps
leg 1b. 1.5 Goblet Squat 3x6-8 reps
1b. Supported Single leg RDL 3x6-8ea Rest: 120 seconds
leg
Rest: 120 seconds 2a. Hamstring Thrust 2x8-10 reps
2b. Kickstand Squat 2x8-10reps each
2. 1.5 Goblet Squat 3x8-10 leg
Rest - 90-120 sec Rest: 120 sec

3 4
Equipment: Gym Equipment: Gym
1. BB Reverse Lunge 3x6-8/ea 1a. 1.5 Hip thrust 3x6-8
Rest: 120 sec between legs 1b. 1.5 DB RDL 3x6-8
Rest: 120 sec
2a. BB Hip Thrust 3x8-10
2b. BB RDL 3x6-8 2a. Leg extension Machine 2x10-12
Rest: 180 sec 2b. Lying leg curl machine 2x8-12
Rest: 120 sec
 15 Lower Body Strength &
Muscle Defining Workouts

5 6
Equipment: Dumbbells Equipment: Gym
1a. BB torso elevated glute bridge
1a. Side Step Up 3x6-8ea
3x6-10
1b. 1.5 single leg hip thrust 3x6-8/ea
1b. Single leg glute bridge 3x8-10/ea
Rest : 120 sec
Rest: 120 sec

2. Glute bias walking lunges 2x8-10/ea

2. Feet elevated hamstring thrust 2x8-
Rest : 90 sec
10
Rest: 90 sec

7 8
Equipment: Gym Equipment: Gym
1a. BB Back Rack reverse lunge
1. BB Back Squat 3x5-8 rep
3x6-8ea
Rest: 120 sec
1b. Landmine Deadlift 3x6-10
Rest: 120 sec
2a. Kickstand BB RDL 3x6-8ea
2b. Kickstand hip thrust 3x6-10ea
2. Glute medius kickback 2x10-
Rest : 120 sec
12/ea
Rest: 90 sec
15 Lower Body Strength &
Muscle Defining Workouts
9 10
Equipment: Dumbbells
1a. 1.5 Split Squat 3x5-8/ea
1b. Kickstand RDL 3x6-10/ea
Rest: 120 sec
2a. Single leg hip thrust 2x8-10/ea
2b. Short stride walking lunge 2x8-
10/ea
Rest: 120 sec
11
Equipment: DB & Stability Ball
Instructions: Set the timer for 12
minutes, rest 2 minutes, then repeat
for 5 minutes.
Side Lunge x 6/ea
Heel elevated goblet squat x 10
Step up x 6/ea
Swissball ham curl x 10
Equipment: Dumbbells
1a. Bulgarian Split Squat 3x5-8/ea
1b. Hamstring Bias DB RDL 3x6-10
Rest: 120 sec
2a. DB Hamstring Curl 2x10-12
2b. Banded Reverse Nordic Curl 2x8-
12
Rest: 120 sec
12
Equipment: Gym
1a. Quad Bias Leg Press 3x6-8
1b. Supported 1.5 single leg RDL 3x6-
10
Rest: 120 sec
2a. Seated leg curl 2x10-12
2b. 1 leg leg ext machine 2x8-12ea
Rest: 120 sec
 15 Lower Body Strength &
Muscle Defining Workouts

13 14
Equipment: Barbell & Dumbbell Equipment: Dumbbells
1a. Heel elevated goblet squat 3x6-8
1. Sumo Deadlift 3x5 reps
1b. Glute bias db rdl 3/4 rep
Rest: 120 sec
Rest: 120 sec

2a. Short stride walking lunges 3x8-

2. B Stance Squat 3x6-8/ea
10/ea
Rest : 90 sec
2b. Single leg hip thrust 3x8-10/ea
Rest: 120 sec

15
That was the lower body portion,
Equipment: Dumbbells
phew! That right there is killer!! Let's
Instructions: Complete 4 rounds, rest move into the upper body.. again, if
as needed. you have questions, shoot me an
email at
Single Leg Hip Thruster x 10/ea
coacheric@ericrobertsfitness.com
Forward Lunge x 8/ea
Step Ups x 8/ea 
Curtsey Lunge x 8/ea
 15 Upper Body Strength &
Muscle Defining Workouts

1 2
Equipment: Dumbbells Equipment: Gym

1a. Flat DB Chest Press 3x5-7 reps 1a. Standing BB Shoulder Press 3x5-8
1b. 1 arm db row 3x6-10/ea reps
Rest: 120 sec 1b. Underhand BB Row 3x6-10
Rest: 120 sec
2a. Kneeling 2x arm shoulder press
3x6-8 2a. Push Ups 3xMAX
2b. Upper Back DB Row 3x8-10 2b. Bent over rear delt fly 3x10-12
Rest : 120 sec Rest : 120 sec

3 4
Equipment: Gym Equipment: Dumbbells
1. DB Floor Press 3x5-8 reps
1a. Incline BB Bench Press 3x5-8 reps
Rest: 120 sec
1b. Chest Support DB Row 3x8-10 reps
2. 1 Arm Deadstop Row 3x8-10 reps/ea
Rest: 120 sec
Rest: 120 sec
3. Standing 1 arm shoulder press 3x8-
2a. Kneeling 1 arm lat pulldown 3x8- 10/ea
10/ea Rest: 90 sec
2b. Standing db side lateral raise 3x12- 4. DB Skullcrusher 2x12-15
15 Rest : 90 sec
Rest : 120 sec
 15 Upper Body Strength &
Muscle Defining Workouts

5 6
Equipment: Barbell Equipment: Gym

1a. Band Asst Chin Ups 3x3-6 reps 1a. BB invert Row 3x5-10 reps
1b. Kneeling 1 arm shoulder press 3x5- 1b. 1.5 Push Ups 3xMax
8 reps Rest: 120 sec
Rest: 120 sec
2a. Wide Grip Lat Pulldown 2x8-10
2a. DB Hammer Curl 2x8-12 2b. Cable Face Pull 2x10-12
2b. 1 arm db oh tri ext 2x12-15/ea Rest : 120 sec
Rest : 90 sec

7 8
Equipment: Dumbbells Equipment: Gym

Instructions: Complete each move for 3 1.Flat BB Bench Press 3x5 reps
sets each before moving to the next Rest: 120 sec
exercise. Rest for 90 sec between sets 2. BB Rack Chin 3x4-8 reps
Rest: 120 sec
Straight leg shoulder press x8
DB Bent Over Row x8 3a. Seated Cable Row 3x8-10
DB Biceps Curl x 10 3b. Seated side lateral raise 3x10-12
1 arm side lateral raise x 10/ea Rest : 120 sec
 15 Upper Body Strength &
Muscle Defining Workouts

9 10
Equipment: Bands Equipment: Dumbbells,
kettlebell
Instructions: Band only upper body workout. Instructions: Pump the guns up. Set a timer
Set a 15 minute timer and get to work! and complete 12 total rounds.

The Workout: The Workout:

Seated 2x arm band rear delt row x 10 Seated db bicep curl x 10

1.5 Push Ups x 6 1 arm db oh tri x 8/ea
1 arm band oh tri ext x 12/ea Tricep pushups x 6
Band Lat pulldown x 12 Standing db side lateral raise x 8
Cross Band Y’s x 10 Bent over 45 degree angle rear delt row x 8
Behind the back cross band lateral raise x 15

11 12
Equipment: Dumbbell & Bands Equipment: Dumbbells
Instructions: Arm circuit today. Complete 3 full rounds
Instructions: Set a 15 minute timer and work
of the first circuit, then complete 2 rounds of the through as many rounds as you can. After the
second. Rest as needed. 15 minutes, set a 2 minute timer and get as
many steps with walking lunges as you can.

The Workout:

½ kneeling 1 arm shoulder press x 8/ea The Workout:

Bent over rear delt fly x 15
Standing db side lateral raise x 15 1 arm db chest press x 8/ea
1 arm deadstop db row x 8/ea
Seated db bicep curl x 15
Straight leg arnold press x 10
1 arm db oh tri x 12/ea
Cross band tri ext x 15 Seated rear delt row x 10
 15 Upper Body Strength &
Muscle Defining Workouts

13 14
Equipment: Dumbbells Equipment: Gym
IInstructions: Shoulder and arm killer. Set a
timer for 10 minutes for each group and get as
many rounds as you can.
1a. Seated Cable chest press 3x5-8
reps
The Workout: 1b. Kneeling 1 arm cable lat row 3x8-
10 reps/ea
DB 1.5 Shoulder Press x 8 Rest: 120 sec
DB rear delt row x 10
Bent over rear delt ext x 12
2a. Long rope tri ext 3x8-10
1.5 Side lateral raise x 8 2b. Cross Cable y's 3x10-12
1 arm db tricep fold in x 10/ea Rest : 120 sec
Segmented bicep curl x 8

15
Equipment: Gym Damn, alright, upper body portion
Instructions: Upper body demolisher. Set a 10 minute done.. That right there is killer!! Let's
timer for the first grouping and get as many rounds as
you can. Then get 32total rounds for the second move into the Full Body Workouts!
grouping.
Again, if you have questions, shoot
me an email at
The Workout:
DB Segmented side lateral raise x 10 coacheric@ericrobertsfitness.com
Seated rear delt fly x 12
DB oh tricep x 12

Push up x 8
Db 1 to 2 elbow wide row x 8
 15 Full Body Strength &
Muscle Defining Workouts
1 2
Equipment: Dumbbells
Instructions: Perform 3 sets of each exercise
with 90 sec rest in between before moving
onto the next exercise!
The Workout:
Push Up cluster set x 2-2-2-2
Segmented eccentric squat x 8
kickstand RDL x 6/ea
Db bent over 45 degree angle row x 8
bent over rear delt ext x 8
3 4
Equipment: Barbell
1a. Landmine reverse lunge 3x5-8
reps/ea
1b. Landmine 1 arm row 3x6-10ea
Rest: 120 sec
2a. BB Overhand Row 3x8-10
2b. BB Hip Thrust 3x10-12
Rest : 120 sec
Equipment: Dumbbell
Instructions: Set a 10 minute timer for the
first grouping and get as many rounds as
you can. Then, complete 2 total rounds for
the second grouping.
The Workout:
Heel elevated 2 db squat x 6
1 arm rear delt row x 8ea
kneeling iliac band pulldown x 8/ea
step up x 6/ea
single leg hip thrust x 6ea
Equipment: Dumbbells
1a. BGSS 3x5-8 reps/ea
1b. DB Underhand Row 3x8-10
Rest: 120 sec
2a. Glute bias db rdl 3x8-10
2b. DB Floor Press 3x5-8
Rest : 120 sec
 15 Full Body Strength &
Muscle Defining Workouts

5 6
Equipment: Dumbbells Equipment: Full Gym
Instructions: Set a timer for the first
grouping for 3 minutes and get as many
1a. Single leg quad bias leg press 3x6-8
rounds as you can. Then, complete 4 full reps/ea
rounds of the next grouping. 1b. Straight leg shoulder press 3x5-7
The Workout: Rest: 120 sec
Single leg hip thruster x 8/ea
Band Face Pull x 12 2a. Landmine deadlift 3x8-10
2b. Landmine elbow wide row 3x8-
1.5 BGSS x 8/ea 10/ea
1 arm elbow wide row x 10/ea
Rest : 120 sec
DB push press x 8
Kickstand RDL x 8/ea

7 8
Equipment: Dumbbells
Instructions: Rep Challenge Workouts! There Equipment: Full Gym
will be a total number of reps listed for each
1a. 1.5 BGSS 3x6-8 reps/ea
exercise. Break it up however you need to and
get it done!
1b. Seated DB Shoulder Press 3x8-10
Rest: 120 sec
The Workout:
BGSS x 30 ea leg 2a. Underhand lat pulldown 3x8-10
Seated DB Shoulder Press x 30 2b. Walking Lunges 3x8-10/ea
Iso hold bent over row x 25 ea arm
Rest : 120 sec
SLRDL x 30/ea leg
Standing db side lateral raise x 60

 15 Full Body Strength &

Muscle Defining Workouts

9 10
Equipment: Dumbbells Equipment: Gym

Instructions: Full body dumbbell and 1a. Elevated Sumo Deadlift 3x4 reps
bands only workout. Work through 4 1b. Supported 1 arm shoulder press
total rounds. 3x5-7/ea
The Workout: Rest: 120 sec

¾ rep glute bias db rdl x 8 2a. BB BGSS 3x5-8/ea

Bb torso elevated glute bridge x 8 2b. Pendlay Rows 3x6-10
DB 1.5 chest press x 6 Rest : 120 sec
Underhand db row x 8
Step ups x 6/ea

11 12
Equipment: Dumbbell,
Equipment: Dumbbells Kettlebell
1a. 1 arm elbow wide row 3 x 8/ea
1a. FFESS 3x5-8/ea 1b. Bent over rear delt ext 3 x 10
1b. 1 arm elbow wide row 3x6-8/ea
2a. Standing 1 arm arnold press 2x8/ea
Rest: 120 sec
2b. Standing db side lateral raise 2x10

2a. BB RDL 3x6-8 3a. DB Bent over 45 degree angle rear

2b. DB Floor Press 3x6-8 delt row 2x10
Rest : 120 sec 3b Bent over rear delt swings 2x15

Rest 120 sec after each superset

 15 Full Body Strength &
Muscle Defining Workouts

13 14
Equipment: Dumbbells Equipment: Full Gym

Instructions: Full body strength circuit

1a. 1.5 BB RDL 3x6-8
there. Complete the exercises in a
1b. Seated Wide Grip Cable Row
descending rep ladder scheme. Finish
3x8-10
each exercise before moving to next,
Rest: 120 sec
rest as needed.

2a. Supported split squat 3x6-8/ea

The Workout:
2b. Incline DB Bench Press 3x6-8
DB Push Press x 10reps, 8reps, 6reps
Rest : 120 sec
Supported SLRDL x 10, 8, 6/ea
BGSS x 10, 8, 6/ea
DB Bent over row x 10, 8, 6
Whew.. 45 workouts?!

15
That's a lot!
Again, you can use these as stand alone
workouts, or combine them.

Equipment: Full Gym

All of these workouts are an example of
pieces I'd incorporate into our Clubhouse
1a. Landmine SLRDL 3x6-8/ea
1b. Landmine 1 arm press 3x5-8/ea workouts.
Rest: 120 sec

Again, any questions shoot me an email to

2a. BB invert Row 3x6-10 coacheric@ericrobertsfitness.com
2b. 1.5 single leg hip thrust 3x8-

10/ea Now let's dive into nutrition...

Rest : 120 sec
 NUTRITIONAL GUIDELINES

1. Calories Are King. Fat fat loss very simply comes down to one
thing, being in a calorie deficit.

It doesn't matter how much exercise you do, how "healthy" you are
eating.. If you are not in a calorie deficit, you will NOT lose weight, very
simple. It is not EASY, but, it is simple.

How do you know how many calories to eat? I got you. Head to this
link HERE to calculate your calorie deficit. If you need help learning
how to count calories, you can head HERE as well.

2. Have Protein At Every Meal. A hack I love incorporating with all of

our Clubhouse members is eating protein at every meal.

Protein helps keep you full and fights off cravings.

For your protein goal, start off by taking your goal body weight (in lbs)
x .8-1 per day.

So if you wanna weight 150lbs, eat around 120-150g protein per day.

3. 2-2-2 Rule. A lot of my Clubhouse members follow what we call the

2-2-2 rule.

Each day you are going to have

2 servings of fruit per day

2 servings of veggies per day
2 liters of water per day

This is a super easy way to cover all your bases with "healthy eating"
 NUTRITIONAL GUIDELINES

4. You Can't F*ck This Up. If there is one thing I truly, truly want to get
across to you is, this is NOT about being perfect.

You can't f*ck this up. The only way you "f*ck up" is if you quit all
together.

You are going to promise me right now you will NEVER, ever do that..
right?

I don't care if you had 4 pizza of pieces, 2 scoops of ice cream, 5

drinks.. IDC. ALL that matters is, you get right back on track.

Let me remind you, it didn't take one day for you to gain the 20 30 40
lbs you gained... It took years.

This is no different, ONE night, or ONE weekend never made or broke

anyone. All that matters is what you do consistently over a long period
of time. You never have to be perfect, just consistent.

And you never messed up, just get right back on track.

One Last Thing

For You..
 Want The Guesswork Taken Out?

I know this book can be a little bit overwhelming, so if

you want all of the guesswork taken out for you when
it comes to your workouts & nutrition..

Along with getting access to myself, my coaches, and

our entire Clubhouse community for accountability &
guidance..

Where we give you exact workouts, sets, reps,

exercises with instructional videos just like some of
the ones you saw here in this book...

Head HERE to join us inside the Clubhouse! We would

love to see you inside!

-E