THE

GRACE FIT
GUIDE
WEEKS 1-8

#GFG
#GRACEFITGUIDE
Contents
Welcome Page.............................................................................................. 2
My Recommendations........................................................................... 3
Disclaimers, My Workout Split
& How to Use This Guide...................................................................... 4
Using the Guide for your Goals....................................................... 5
Legs Workout 1.............................................................................................. 7
Arms and Chest Workout 1................................................................. 8
Booty Workout 1.......................................................................................... 9
Back and Shoulders Workout 1....................................................... 10
Legs Workout 2............................................................................................ 11
Arms and Chest Workout 2................................................................ 12
Booty Workout 2......................................................................................... 13
Back and Shoulders Workout 2...................................................... 14
Abs and Cardio Workouts................................................................... 15
Workout Finishers....................................................................................... 17
Weights Log Sheets.................................................................................. 18
Glossary............................................................................................................... 23
Grace Fit Exercise Dictionary........................................................... 24

1
Welcome to your brand new GFG!

Well done for deciding to continue your journey to a stronger, fitter and more confident
you. If you’re willing to put in the work, then I KNOW you’ll go far.

Before you dive in, make sure you read the recommendations pages. I know it’s easy
to skip a load of writing, but by reading them you can make sure you’re doing exactly
the right thing, helping you to reach your goals faster. Oh, and make sure you check
the glossary at the back for anything you don’t understand!

And most importantly, welcome to the GFG family – a community of kind, determined
and likeminded people who want to lift each other up and support each other on this
journey.

I can’t wait for you to get started!

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Recommendations before you dive in:
TAKE PROGRESS PHOTOS! Take them before you start the guide and from then
on, every 1-4 weeks. Take the photos in the same place, position, lighting and time
of day to ensure you get the most reliable progress reviews!

Base your cardio sessions on what you WANT to do. Your body and mind will thank
you for it.

I want to see your progress! Email me at gracefitchallenge@gmail.com or tag

me in your Instagram photos. Use the hashtag #GFG or #gracefitguide to stay
in contact with other girls doing the guide. Comment on each other’s photos and
encourage each other’s progress!

If you feel like you need an extra rest day, TAKE IT. If you want to work out another
day instead of resting, go ahead!

‘A’ and ‘B’ denote supersets (see glossary)

Stretch before and after every session. I also recommend a 10-minute incline walk
prior to each session to warm up.

Buy a £10 resistance band from amazon or anywhere else that sells them cheap –
your booty will thank you for it!

Increase your weights EVERY session that you can - how do you expect your body
to change if you’re doing the same thing? You should be struggling significantly
on the last few reps.

If you feel that your compound lifts are compromised when you perform them
later on in a workout, feel free to switch the order around. This is a GUIDE, not a set
of strict instructions. Find out what works for you and stick to it.

Try not to take more than 45 seconds rest between each set, and 1 minute
between each exercise.

If the gym is busy, substitute exercises for machines that are available. Don’t let this
ruin your workout, I bet you still smashed it!

Feel free to shuffle the sessions around dependent on your goals. However,
remember that even if you don’t want to grow your upper body - for example - 1 or
2 sessions a week will do a lot of good for your metabolism among other things!

Pay attention to your form and don’t be afraid to ask for help from a trainer at
your gym!

Remember that looks, the gym and fitness aren’t everything. You are so much
more than what you look like, what you weigh and/or how big your muscles are.
If you take one thing away from this guide, I really hope this is it.

3
Disclaimers
1. I am not a qualified personal trainer. This guide is a collection of workouts that
I have written and have used to achieve the progress which I have achieved.
By using this guide, you are acknowledging that I am not a qualified personal
trainer, and that all workouts are performed at your own risk.

2. I am not liable for any injury or harm that may come from using this guide.

3. Resale or sharing of this guide is illegal, and unfair. Please acknowledge the effort
and time that has gone into creating this guide, and respect the intellectual
properties of the creator.

4. This guide has been checked and approved by a Certified Personal Trainer.

My Workout Split
My regular workout split is as follows:
1. Legs
2. Arms and Chest
3. Booty
4. Back and Shoulders
5. Abs and Cardio
I usually take two rest days if and when I please, and strongly advise that you do the
same.
Rest is just as important for progress as training!

How to Use This Guide

- This ‘guide’ should be used as a small collection of workouts and advice from me, Grace.
- You may use this guide in any way you please!
Some ideas:
Use the guide for two months, following my 7-day workout and rest split.
Use the ‘1’ workouts for the first month and ‘2’ workouts for the second
month. You can then even repeat for as many months as desired! Performing
the same workouts for a month may seem weird at first, but it helps your
body to become familiar with the exercises and subsequently you should be
able to increase your weights a significant amount throughout the month!
Use the guide indefinitely, following my 7-day workout and rest split
alternating workouts weeks ‘1’ and ‘2’
Use the guide as a collection of workouts to which you refer from time to
time when you want to mix something up from your regular routine.

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Use the Guide For Your Goals
I fully appreciate that people are using this guide for all different types of goals. Whether
your goal is fat loss, muscle gain, strength gains, falling in love with the gym again, this
guide can help you reach your goals. I’ve used this training style for both cutting and
bulking phases – here are some tips to use the guide to make the most of your goals:

WEIGHT LOSS/FAT LOSS:

Add 10-20 minutes of LISS (see cardio page) onto the end of each session

Make sure you're in a caloric deficit (don't decrease this all at once. Decrease from
50-100 calories a week. You may want fast progress but if you want the progress
to stay you need to be patient!)

PLEASE do not pay too much attention to weight. As you are weight training,
you will very likely be developing muscle which is denser than fat. You will therefore
often not lose "weight" but instead change your body composition to look how
you want.

Don't go overboard! Over exercising can lead to cortisol (stress hormone)

overproduction which can actually reverse your progress and make you
gain weight.
Again, trust the process and be patient.

MUSCLE GROWTH/BULKING:
One cardio session per week
Make sure you're in a caloric surplus
Don't increase all at once - your body can't gain muscle THAT fast. You want
to increase approx. 75-100 calories a week, aiming to gain approximately 0.5-1
pound per week as this is the rate at which it'll mostly be muscle, so when/if
you cut you won't have to lose too much unnecessary fat - when I bulked I used
the scale to monitor my increase just as a number, not using it to get disheartened!

Bulking/committing to growing muscle is HARD! Keep going, even on the bad

days. It's where da booty comes from!

Do not commit to a bulk if you are planning to bulk for less than 3 months. You will
not get the muscle gain in that time for it to be worth the extra fat you will
have gained (unless fat gain is also a main goal of yours). You will have bad days
and the process will be hard, but honestly in terms of progress, bulking is the best
decision I ever made!

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NEW TO LIFTING:
PARTY ON THE GYM FLOOR YOU CAN GAIN MUSCLE AND LOSE FAT AT THE
SAME TIME – these are called “newbie gains”, read up on them (a quick google
search is enough!)

Make the most of these months!

This being said, I wouldn’t advise going much below maintenance calories if you
want to make some significant gains

BOOTY GAINS:
Make sure you are in a caloric surplus if you have been lifting for a while and at or
above maintenance if you’ve just started lifting.
If you do a desk job or generally live a sedentary lifestyle aside from the gym,
activate your glutes using a resistance band and activation exercises every day so
you start using them more for general activities – how about doing these while you
check social media first thing in the morning?

Don't expect for it to happen overnight. Be consistent and you'll get there.

SUPPLEMENTS:
Supplements are supplements - they are not a necessity. However, they can
definitely enhance progress.
My top recommendations would be:
1. Glutamine

2. Creatine

3. BCAAs

4. Protein, if you struggle to get it all from normal food.

Questions?

- Leave a comment on my social media pages

- Search on the Grace Fit Guide Facebook Page! There are thousands of girls in this
community – chances are someone has asked your question before and there’ll be
a number of answers. If not, Post on the Grace Fit Guide Facebook page!

Useful websites (Do your reading! Educating yourself is key)

- www.iifym.com
- www.bodybuilding.com
- www.muscleandfitness.com

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 Weeks 1-4

LEGS 1
NUMBER EXERCISE SETS x REPS NOTES
Bodyweight Make sure your knees
1a 3x10 per leg
Stationary Lunges don’t go over your toes!

RB Glute
1b 3x10 RB above knees
Bridges

1c RB Crab Walks 3x12 RB above knees

2a Leg Press 3x10 Feet wide and high

Single-Leg
2b 3x10 per leg Push through the heels
Leg Press

Drop set every set 15

3a DB Step Ups 3x12 per leg
more reps bodyweight

Raised Glute
3b 3x12 Feet on bench
Bridges

Increase weight as you

15 reps, 12 reps, decrease reps. Keep
4 Barbell Squats
10 reps, 8 reps your chest up, and your
weight in your heels!
Push down, then come up
5 Leg Curl 3x12 slowly to the count of four
(eccentric phase)

Don't forget to do your finishers!

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 Weeks 1-4

ARMS & 1
CHEST

NUMBER EXERCISE SETS x REPS NOTES

DB Hammer
1a 3x15 per arm Both arms together
Curls

DB Bicep
1b 3x15 per arm Both arms together
Curls

15 reps, 12 reps, Increase weight as

2a Bench Press
10 reps, 8 reps you decrease reps.

Bent Over Drop set each set

2b 3x12
DB Flyes another 15 reps

15 reps, 12 reps, Increase weight as

3a Military Press
10 reps, 8 reps you decrease reps.

Cable Overhead Drop set last set

3b 3x12
Tricep Extensions another 15 reps

DB Chest Press
4 3x10 Go heavy!
on flat bench

Use the EZ bar if your

5 Skullcrushers 3x12
gym has one!

Don't forget to do your finishers!

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 Weeks 1-4

BOOTY 1
NUMBER EXERCISE SETS x REPS NOTES

1a RB Glute Bridges 3x15 RB above knees

1b RB Crab Walks 3x15 RB above knees

RB Bodyweight
1c 3x15 RB above knees
Squats

2a RB Leg Press 3x12 RB above knees

Drop set last set 15

2b Leg Curl 3x12
more reps

Keep your chest up, and

3a Barbell Squat 3x8
your weight in your heels!

3b Glute Bridges 3x15 Add RB for extra burn!

Increase weight as you

15 reps, 12 reps,
4 Hip Thrusts decrease reps. USE
10 reps, 8 reps
BARBELL PADDING!

Drop set every

5 Cable Kickbacks 3x15 per leg
set 10 more reps

Don't forget to do your finishers!

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 Weeks 1-4

BACK & 1
SHOULDERS

NUMBER EXERCISE SETS x REPS NOTES

Assisted Pull-Ups Remember to try a harder
1 3x12
(wide grip) weight every session!

Barbell Bent
2 3x8 Pull in to your belly button
Over Rows

Lat Pulldowns Go slowly on the way back

3a 3x12
(neutral grip) up (eccentric phase)

Cable Overhead
Drop set each set
3b Tricep Extensions 3x12
another 15 reps
with rope

Seated DB Drop set each set

4a 3x12
Shoulder Press another 15 reps

DB Lateral Make sure your torso remains

4b 3x15
Raises still while you move your arms

15 reps, 12 reps, Increase weight as you

5 Military Press
10 reps, 8 reps decrease reps.

DB Rear Delt
Drop set last set
6 Flyes over 3x12
another 15 reps
incline bench

Don't forget to do your finishers!

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 Weeks 5-8

LEGS 2
NUMBER EXERCISE SETS x REPS NOTES
RB Bodyweight
1a 3x10 RB above knees
Squats

1b RB Fire Hydrants 3x12 RB above knees

1c RB Glute Bridges 3x12 RB above knees

DB Walking
2a 3x12 per leg Go heavy!
Lunges

Drop set last set another 15

2b Cable Kickbacks 3x12 per leg reps per leg. Push through
your heels!

DB Bulgarian Make sure your knees

3a 3x12 per leg
Split Squats don’t go over your toes!

Raised Glute Use a resistance band

3b 3x12
Bridges to activate your glutes!

Increase weight as you

15 reps, 12 reps,
4 Hip Thrusts decrease reps. USE
10 reps, 8 reps
BARBELL PADDING!
Cable Glute
Pull-Throughs Drop set last set another 15
5 4x12
using rope reps. Squeeze your glutes!
attachment

Don't forget to do your finishers!

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 Weeks 5-8

ARMS & 2
CHEST

NUMBER EXERCISE SETS x REPS NOTES

Straighten your legs
1a Tricep Dips 3x20
if too easy!

Cable Overhead
Drop set last set
1b Tricep Extensions 3x12
another 15 reps
with Rope

Incline Chest 15 reps, 12 reps, Increase weight as you

2a
Press 10 reps, 8 reps decrease reps.

Close Grip Keep elbows tucked in

3a 3x12
Bench Press to feel the tricep burn!

Skullcrushers Slowly on the way down and

3b 3x12
with EZ bar fast on the way up.

Removing the clip on the

4 Cable Flyes 3x15 per arm cable will make it more
comfortable

15 reps, 12 reps, Increase weight as you

5 Barbell Curls
10 reps, 8 reps decrease reps.

Don't forget to do your finishers!

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 Weeks 5-8

BOOTY 2
NUMBER EXERCISE SETS x REPS NOTES

1a RB Glute Bridges 3x12 RB above knees

1b Kettlebell Swings 3x15 Squeeze glutes!

1c RB Fire hydrants 3x15 RB above knees

DB Bulgarian Go as heavy
2a 3x12 per leg
Split Squats as possible!

DB Walking Drop set last set 15

2b 3x15 per leg
Lunges reps bodyweight

3a Cable Kickbacks 3x15 per leg Push through the heel!

Glute Pull-
3b Throughs using 3x12 Squeeze your glutes!
rope attachment
Increase weight as you
15 reps, 12 reps,
4 Sumo-Deadlifts decrease reps. Squeeze
10 reps, 8 reps
your glutes!

Drop set last set

5 Lying Leg Curl 3x12
another 15 reps

Don't forget to do your finishers!

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 Weeks 5-8

BACK & 2
SHOULDERS

NUMBER EXERCISE SETS x REPS NOTES

Barbell Bent 15 reps, 12 reps, Increase weight as you
1
Over Rows 10 reps, 8 reps decrease reps.

DB Rows on
2a 3x12 Go heavy!
Bench

DB Rear Delt
Drop set last set
2b Flyes over 3x15
another 15 reps
incline bench

DB Seated Drop set each set

3 3x12
Shoulder Press another 15 reps

15 reps, 12 reps, Increase weight as you

4a Military Press
10 reps, 8 reps decrease reps.

Make sure your torso remains

4b DB Lateral Raises 3x15
still while you move your arms

Lat Pulldowns
5 3x12 Go slowly on the way back up
(neutral grip)

Make sure your torso remains

6 DB Front Raises 3x15
still while you move your arms

Don't forget to do your finishers!

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ABS

For abs and cardio days, choose either ab

day 1, 2 or 3, followed by your cardio of
choice.

1. Ab Rollouts 3x10
1. 2. Supermans 3x10
3. Weighted Mountain Climbers 3x20 per leg

1. Hanging Leg Raises 3x10 (if you struggle with

these, try knee raises)
2.
2. Incline Leg Raises 3x10
3. Weighted Crunches using cable machine 3x12

Perform each exercise for 30 seconds x3

1. Side Plank
2. Side Plank Dips
3. 3. Side Plank Unders
4. Plank
5. Plank Dips
6. V-Sit Hold
7. V-Sit In and Outs

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 CARDIO
When do I do cardio?
Bulking:
- Once a week

Cutting:
- Add 10 minutes the LISS onto every workout
- One Cardio and Abs day per week

Not bulking or cutting?

I advise that everyone has one cardio day a week, regardless of their goals. This is for
general fitness and health benefits, and also acts as a great stress relief! Other than
that, please feel free to do cardio as and when you please. These cardio options are just
suggestions based on what I have found works best. If you prefer other forms of cardio
or sports, go ahead!

OPTION DURATION MACHINE SPEED INCLINE NOTES

This will be hard at

4.5-6.5kph first – these numbers
dependent on are what you’re
LISS 20 mins Treadmill 8%
cardiovascular aiming for. Don’t
fitness worry if you can’t
do this straight away

On for 15 seconds,
off for 45 seconds for
10 minutes. Try with
As fast as
HIIT 10 mins Treadmill N/A the treadmill off using
possible!
your force to move
the belt to make
it harder!

STAIRMASTER 20 mins Stairmaster Level 4-7 N/A N/A

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FINISHERS
Perform after every corresponding workout e.g. Choose an upper body
finisher after back and shoulders and a lower body finisher after booty.

UPPER BODY
15 Battle-rope Slams
20 Jump Lunges
1.
10 Burpees
Repeat x5 15 seconds rest between sets

20 Kettlebell Swings
2. 20 Jump Squats
Repeat x8 15 seconds rest between sets

LOWER BODY
15 Jump Lunges
1. 20 Squat Pulses
Repeat x8 15 seconds rest between sets

20 Jump Squats
20 Star Jumps
2.
20 Lunge Pulses per leg
Repeat x6 15 seconds rest between sets

17
WEIGHTS LOG SHEETS
Increase your weights EVERY session that you can - how do you expect your body to
change if you’re doing the same thing? You should be struggling significantly on the
last few reps.

LEGS WEEK 1 WEEK 2 WEEK 3 WEEK 4

1a

1b

1c

2a

2b

3a

3b

18
ARMS &
WEEK 1 WEEK 2 WEEK 3 WEEK 4
CHEST

1a

1b

2a

2b

3a

3b

BOOTY WEEK 1 WEEK 2 WEEK 3 WEEK 4

1a

1b

1c

2a

2b

3a

3b

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 BACK &
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SHOULDERS

3a

3b

4a

4b

LEGS WEEK 5 WEEK 6 WEEK 7 WEEK 8

1a

1b

1c

2a

2b

3a

3b

20
ARMS &
WEEK 5 WEEK 6 WEEK 7 WEEK 8
CHEST

1a

1b

3a

3b

BOOTY WEEK 5 WEEK 6 WEEK 7 WEEK 8

1a

1b

1c

2a

2b

3a

3b

21
 BACK &
WEEK 5 WEEK 6 WEEK 7 WEEK 8
SHOULDERS

2a

2b

4a

4b

22
GLOSSARY:

RB Resistance Band
DB Dumbbell
BB Barbell
KB Kettlebell
Superset Letters (aka. a, b and c) denote supersets. Perform two
exercises in a row without stopping. Aka. Perform
exercise A, followed by exercise B, without resting
in between, then repeat alternating between the two
for the given number of sets.
Drop Set Perform the given exercise, then immediately reduce
(drop) the weight and repeat for the given number
of sets. These can be either every set (go back to
the original weight each set), or on the last set
of an exercise.
Pyramid Set Perform the exercise for the given amount of sets,
each set increasing the weight and decreasing the
number of reps, or vice versa.

Pay attention to your form and don’t be afraid to ask for help from a trainer
at your gym!

Acknowledgements
I just want to say thank you to each and every one of you who has bought this guide.
Thank you for your support and thank you for believing in me. I wake up every day to the
most incredible family with some even more incredible goals, and it is my privilege to help
you reach them.

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