8 WEEK PLAN
TO UPGRADE YOUR PLAN TO BEING PART OF A PRIVATE
COMMUNITY, WEEKLY LIVE GROUP CALLS, AND PERSONAL 1-1
ZOOM CALLS BI WEEKLY
REACH OUT TO ME @thewaistcoach on IG, or email
coaching@[Link] "WANT TO UPGRADE" , IF SO WE WILL
SCHEDULE A ZOOM CALL TO DISCUSS WHAT IT ENTAILS AND
INCLUDES!
--------------------------
Getting Started
At first following a meal/workout plan will be tough. Don't look at it as a diet, look at it like
a lifestyle and as your fuel.
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First week is super super important because it is setting the tone for the full 8 weeks!!!
VITAMINS ARE IMPORTANT!! I care a lot about internal and gut health. I'm giving you
everything you need to stay healthy through this process.
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Your body is adjusting to a new diet, It will almost be like a detox. After this phase is over 1-2
weeks or less... You'll start feeling a-lot better and feeling lighter and more muscular every day.
At first, you may have any of the following symptoms: Bloating; Fullness; Diarrhea; Constipation.
I have done this with thousands of clients and trust me, this will pass and you will start to feel
much better the further you go into the program.
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Every client of mine with this goal (Smaller waist while growing glutes, trying to lean up, or
putting on overall size) starts with a plan similar to this plan/diet. This plan has been proven to
work and tweaked over thousands of clients getting results. The plan is semi generalized, but if
you received this plan this is what I determined works best based on the above goals. Trust me.
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WEEKLY UPDATES
SEND TO COACHING@[Link] ON FRIDAY OR SATURDAY IN THE
FORMAT BELOW (copy & paste)!
UPDATE INSTRUCTIONS:
ATTACH ALL THIS WITH MORNING PICTURES
(FRONT SIDE AND BACK PHOTOS, PROOF OF WEIGHT AND WAIST SIZE)
FILL THIS INFO OUT EVERY WEEK WITH UPDATE
Athlete Name:
Was there ANY deviations in your week with the below items
If so state where you fell off next to the bullet point
● Diet-
● Cardio-
● Training-
● Cheat Meals-
Last Week’s AM Body Weight:
Current AM Body Weight:
Last Week’s Waist Size:
Current AM Waist Size:
Last Week's GLUTE size:
Current GLUTE size:
--------------------------------------------------------------
THE PLAN OVERVIEW
THE DIET:
● EACH DIET HAS A MEAL BY MEAL GUIDE AND MACRO BREAKDOWN
● PRE WORKOUT MEALS ARE BEFORE A WORKOUT AND POST WORKOUT MEALS
ARE AFTER A WORKOUT
● IF GOING TO GYM AT NIGHT, START WITH MEAL 3 THEN 4 THEN GO TO PRE AND
POST WORKOUT MEALS
● IF YOU GET SICK OF/HAVE LIMITATIONS WITH ANY OF THE FOODS, THERE IS A
GUIDE SHOWING WHAT LIST YOU CAN PULL FROM OFF THE “GROCERY LIST” TO
REPLACE THAT ITEM, KEEP PORTION SIZES THE SAME
● ANY OTHER DIET QUESTIONS DM @THEWAISTCOACH
THE ROUTINE:
● FOLLOW EACH WORKOUT - IF YOU DO NOT KNOW A WORKOUT GOOGLE
SEARCH IT OR DM ME
● IF YOU ARE CONCERNED ABOUT FORM BEING CORRECT, WATCH A VIDEO ON IT
OR SEND ME FOOTAGE OF YOU PERFORMING THE EXERCISE AND ASK A
SPECIFIC QUESTION SO I CAN FIX YOUR FORM THE BEST I CAN
● CARDIO AND ABS ARE ON THE DIET PLAN PAGE SO MAKE SURE TO FOLLOW
THAT
THE DURATION:
● IT IS ON YOU TO FOLLOW EACH WEEKS PLAN AND WORKOUT REGIMEN
● SEND WEEKLY UPDATES (instructions above), AND IF YOU POST ON IG PLEASE
TAG ME
● Updates ARE NOT for changing diet and plans (this would be part of the upgraded 1:1
route), updates are to track your progress. SO PLEASE SEND UPDATES!
I PUT A LOT OF WORK INTO THIS AND MADE SURE YOU’RE RECEIVING WAY MORE
THAN YOU COULD IMAGINE TO MAKE BIG CHANGES AND START CREATING HABITS.
APPLY YOURSELF, YOU KNOW WHAT YOU NEED TO DO, SO DO IT.
DO NOT SEND TO OTHERS - THEY DID NOT PAY FOR THIS, YOU DID
IF ANY Q’s - @THEWAISTCOACH
DIET PLAN
INITIAL INFO:
● FOLLOW THE PLAN AS CLOSELY AS POSSIBLE
○ I realize not everyone likes the same things, so I have included a grocery
list with substitutions.
○ This plan has been tweaked over thousands of clients and I guarantee
results.
● This Plan is split into 3 Phases: Weeks 1-2; Weeks 3-5; and Weeks 6-8. At each
stage of the plan, we will change your macros and food, to get the results we are
looking for. Trust me.
○ Each Phase will have a Water goal; Cardio goal; Ab Exercises and
Macronutrient Goals to hit during the phase.
○ The cardio and ab exercises are to be done in addition to the workout plan
provided.
○ You will also find supplements listed in red with each meal they are
associated with.
● MEALS:
○ You will have 4 meals to eat every day
○ Make sure to read each meal and add or remove the food noted for your
specific goal.
○ Again, following the plan as closely as possible will provide the best
results, but I have provided a Grocery List, as well as a guide below for
where and what to substitute
○ Food Options For Each meal: APPLY TO GROCERY LIST (just keep
portion size same as it is on meal plan : Do your best to mostly stick to
meals I wrote)
■ P=Protein
■ F= Fat sources
■ C= Carbohydrate Sources
■ SCS= Seasonings, Condiments and spices
■ SS= Sugar Substitutes
■ AO= Additional Options
■ FM= Flour Meal
○ So if Meal 1 is 2 oz chicken and the food options for Meal 1 is P1 or P2
you can take anything from p1 or p2 and replace the chicken. Same goes
with fat and carbs
■ Pre Workout MEAL: (P1 or P2 or P3, F1)
■ Post Workout:(P1 or P2, F1 or F2, C1 or C3)
■ Meal 3 : (P2 or P3, F1 or F2, C2)
■ Meal 4 (P1 or P3, F1 or F2)
■ Can Be Added in Any Meal: (AP, SCS, SS, C2)
WEEK 1-2:
Water:
Try for 1 gallon a day!!! That's the goal to make a habit.. once you have 1 gallon down
shoot for 1.25!
KEY FOR RESULTS
Cardio: Keep cardio at 130-145 bpm (heart monitor strap works best, smart watch okay
as well)
Fasted AM or Post Workout Cardio (ie. do first thing in the AM before you eat, or after a
workout):
● 5 days a week: 20 Minutes (if trying to shrink waist and grow glutes)
● 5 days a week: 25 Minutes (if trying to only lean up)
● 3 days a week: 20 Minutes (if trying to put on size)
● 20 minutes either walking outside / walking on stairmaster / or elliptical
Midsection: Body Weight Ab: 2-3x Week, 3-4 exercises,
DOING AB WORKOUTS IS NOT WHAT SHRINKS WAIST!!!!!!!!! YOU DO NOT NEED
1000s of ab workouts to get a smaller waist, quite the opposite!
● 40-second ab crunch
● 60-second Glute Bridge hold
● 60-second Body Plank hold
● 40 seconds of lying leg raise
Daily TOTAL Macros Breakdown
This Week: varies based on goal
Calories 1650-1850
Carbs 100-120 grams/day
Fat 90-105 grams/day
Protein 95-115 grams/day
DRINKS (TRAINING) - (Remove Pre, Intra and Post Drinks on non training days)
● Pre Workout (15-25 min Before Training):
○ -Coffee if needed
● IntraWorkout (Sip and Finish 30ish min into Training):
○ -50g FAST ACTING CARBS (supercarb)
○ (Remove if only trying to lean up - Add to every workout if trying to put on
muscle - add only to leg days if trying to grow glutes while shrink the
waist)
● PostWorkout (Immediately After Training):
○ --- Water
Added to morning coffee or tea: (WITH MEAL 1)
● 7g MCT Oil
- Probiotic
Meal 1:
1. 3 oz Organic egg whites or 1/2 scoop whey isolate protein (Cook w/ fresh
rosemary, garlic or onion)
2. 2 whole organic cage free egg or 1/2 scoop whey isolate protein + 1/2 tbsp
coconut oil
3. 1/2 cup dry rolled oats (oatmeal) OR 1 bagel
4. 1 oz Pepitas Raw Pumpkin Seeds OR 1 tbsp coconut oil
5. 2oz fruit of choice
-Multi Vitamin
-1000mg Vitamin C
——
ADD below items IF trying to put on size OR ADD to just Legs days if trying to grow
GLUTES
● 1/2 cup dry rolled oats
Meal 2:
1. 4 oz 99% ground turkey/chicken breast/white fish (Cook w/ fresh rosemary,
garlic or onion
2. 3/4 cup jasmine rice (Remove on Non Training Days IF TRYING TO SHRINK
WAIST)
3. 3/4 cup jasmine rice (ONLY ADD this if trying to overall put on size)
4. 2 oz blackberries
5. 1 oz Pepitas Raw Pumpkin Seeds
6. 1 cup veggie of choice (Bold Flavors, bright colors, Organic and Fresh)
-200 mg Alpha Lipoic Acid
-Digestive Enzyme
——
ADD below items IF trying to put on size OR ADD to just Legs days if trying to grow
GLUTES
● 1/2 cup jasmine rice
Meal 3 :
1. 3 oz chicken breast/ 99%ground turkey/ white fish (Cook w/ fresh rosemary,
garlic or onion)
2. 4oz sweet potatoes
3. 2 oz fresh avocado
4. 1 cup veggie of choice
- 500mg Vitamin C
Meal 4:
1. 2 oz wild caught salmon filet or 2 whole eggs (Cook w/ fresh rosemary, garlic or
onion)
2. 1 tbsp. extra virgin olive or macadamia nut oil
3. 1 cup greens (Bold Flavors, bright colors, Organic and Fresh)
4. 1tbsp apple cider vinegar
5. 10g Lillys 70% dark chocolate sweetened with stevia
-Digestive Enzyme
-1000mg Vitamin C
-Cal/ Mag (500mg Calcium)
-ZMA (1 serving)
(If you hate both proteins, do 2oz OF ANY PROTEIN source and add 1/2 tbsp of extra
virgin olive oil)
———————————————————————————————————————
WEEK 3-5:
Water:
Try for 1.25 gallons a day!!! That's the goal to make a habit.. once you have 1.25
gallons down shoot for 1.5!
KEY FOR RESULTS
Cardio: Keep cardio at 130-145bpm (heart monitor strap works best)
Fasted AM or Post Workout Cardio:
● 5 days a week: 15 Minutes (if trying to shrink waist and grow glutes)
● 5 days a week: 25 Minutes (if trying to only lean up)
● 3 days a week: 15 Minutes (if trying to put on size
● 30 minutes either walking outside / walking on stairmaster / or elliptical
Midsection: Body Weight Ab: 3x Week, 3-4 exercises,
DOING AB WORKOUTS IS NOT WHAT SHRINKS WAIST!!!!!!!!! YOU DO NOT NEED
1000s of ab workouts to get a smaller waist, quite the opposite!
● 40-second ab crunch
● 70-second Glute Bridge hold
● 70-second Body Plank hold
● 50 seconds of lying leg raise
Daily TOTAL Macros Breakdown
This Week: varies based on goal
Calories 1550-1700
Carbs 95-105
Fat 55-65
Protein 103.4-120
DRINKS (TRAINING) - (Remove Pre, Intra and Post Drinks on non training days)
● Pre Workout (15-25 min Before Training):
○ -Coffee if needed
● IntraWorkout (Sip and Finish 30ish min into Training):
○ -50g FAST ACTING CARBS (supercarb)
○ (Remove if only trying to lean up - Add to every workout if trying to put on
muscle - add only to leg days if trying to grow glutes while shrink the
waist)
● PostWorkout (Immediately After Training):
○ --- Water
Added to morning coffee or tea: (WITH MEAL 1)
—
-Probiotic
Meal 1:
1. 6 oz Organic egg whites or 1 scoop whey isolate protein(Cook w/ fresh rosemary,
garlic or onion)
2. 1 whole organic cage free egg or 1/4 scoop whey isolate protein + 1/4 tbsp
coconut oil
3. 1/2 cup dry rolled oats (oatmeal) or 1 bagel
4. 1/2 oz Pepitas Raw Pumpkin Seeds or 1/2tbsp coconut oil or 1tbsp Butter
5. 2oz fruit of choice
-Multi Vitamin
-500mg Vitamin C
——
ADD below items IF trying to put on size or ADD to just Legs days if trying to grow
GLUTES
● 1/2 cup dried oats
Meal 2:
1. 4 oz 99% turkey or white fish or chicken breast (Cook w/ fresh rosemary, garlic or
onion
2. 4 oz sweet/golden potato/quinoa (Remove on Non Training Days IF TRYING
TO SHRINK WAIST)
3. 2oz sweet/golden potato/quinoa (ONLY ADD this if trying to overall put on
size)
4. 2 oz blackberries
5. 1 oz Pepitas Raw Pumpkin Seeds or 1 tbsp coconut oil
6. 1 cup vegetable of choice
-200 mg Alpha Lipoic Acid
-Digestive Enzyme
——
ADD below items IF trying to put on size or ADD to just Legs days if trying to grow
GLUTES
● 1/2 cup jasmine rice 86.5/18.5/.5/2
Meal 3 :
1. 4 oz 99% turkey or white fish or chicken breast (Cook w/ fresh rosemary, garlic or
onion)
2. 3/4 cup jasmine rice
3. 2 oz fresh avocado or 1tbsp coconut oil
4. 1 cup vegetable of choice
- 500mg Vitamin C
Meal 4 :
1. 2 oz wild caught salmon filet or 2 whole eggs (Cook w/ fresh rosemary, garlic or
onion)
2. 1/2 tbsp. extra virgin olive or macadamia nut oil
3. 1 cup vegetable of choice
4. 1tbsp apple cider vinegar
5. 15g Lillys 70% dark chocolate sweetened with stevia
-Digestive Enzyme
-500mg Vitamin C
-Cal/ Mag (500mg Calcium)
-ZMA (1 serving)
(If you hate both proteins, do 2oz OF ANY PROTEIN source and add 1/2 tbsp of extra
virgin olive oil)
——————————————————————————————————————
WEEK 6-8:
Water:
Try for 1.5 gallons a day!!! That's the goal to make a habit
KEY FOR RESULTS
Cardio: Keep cardio at 130-145bpm (heart monitor strap works best)
Fasted AM or Post Workout Cardio:
● 5 days a week: 10 Minutes (if trying to shrink waist and grow glutes)
● 5 days a week: 30 Minutes (if trying to only lean up)
● 3 days a week: 10 Minutes (if trying to put on size
30 minutes either walking outside/ walking on stairmaster / or elliptical
Midsection: Body Weight Ab: 4-5x Week, 3-4 exercises,
DOING AB WORKOUTS IS NOT WHAT SHRINKS WAIST!!!!!!!!! YOU DO NOT NEED
1000s of ab workouts to get a smaller waist, quite the opposite!
● 60-second ab crunch
● 90-second Glute Bridge hold
● 90-second Body Plank hold
● 60 seconds of lying leg raise
Daily TOTAL Macros Breakdown
This Week: varies based on goal
Calories 1450-1600
Carbs 77-90
Fat 40-50
Protein 130-140
DRINKS (TRAINING) - (Remove Pre, Intra and Post Drinks on non training days)
● Pre Workout (15-25min Before Training):
○ Coffee if needed
○ 5g BCAA
● IntraWorkout (Sip and Finish 30ish min into Training):
○ -50g FAST ACTING CARBS (supercarb)
○ (Remove if only trying to lean up - Add to every workout if trying to put on
muscle - add only to leg days if trying to grow glutes while shrink the
waist)
● PostWorkout (Immediately After Training):
○ 25g Whey protein ISOLATE (1 scoop)
○ Or vegan protein
Added to morning coffee or tea: (WITH MEAL 1)
—
-probiotic
Meal 1:
1. 8 oz Organic egg whites or 1.25 scoop whey isolate protein (Cook w/ fresh
rosemary, garlic or onion)
2. 1/2 cup dry rolled oats (oatmeal) or 1 bagel
3. 1/2 tbsp virgin coconut oil or 1/2oz pumpkin seeds or 1tbsp butter
4. 2oz fruit of choice
-Multi Vitamin
-500mg Vitamin C
——
ADD below items IF trying to put on size or ADD to just Legs days if trying to grow
GLUTES
● 1/2 cup dried oats
Meal 2:
1. 4 oz white fish (Cook w/ fresh rosemary, garlic or onion
2. 2 oz blackberries (Remove on Non Training Days)
3. 1/4 cup jasmine rice (ONLY ADD this if trying to overall put on size)
4. 1 cup greens
-200 mg Alpha Lipoic Acid
-Digestive Enzyme
——
ADD below items IF trying to put on size or ADD to just Legs days if trying to grow
GLUTES
● 1/2 cup jasmine rice
Meal 3:
1. 4 oz Wild Caught Fish(Cook w/ fresh rosemary, garlic or onion)
2. 1/4 cup jasmine rice
3. 1/4 cup jasmine rice (ONLY ADD this if trying to overall put on size)
4. 2 oz fresh avocado
5. 1 cup veggie of choice
- 500mg Vitamin C
Meal 4:
1. 2 whole egg or 2oz salmon
2. 1/2 tbsp. extra virgin olive or macadamia nut oil
3. 1 cup veggie of choice
1tbsp apple cider vinegar
4. 15g Lillys 70% dark chocolate sweetened with stevia
-Digestive Enzyme
-500mg Vitamin C
-Cal/ Mag (500mg Calcium)
-ZMA (1 serving)
(If you hate both proteins, do 2oz OF ANY PROTEIN source and add 1/2 tbsp of extra
virgin olive oil)
GROCERY LIST
Protein Sources: (Quality, Organic, Wild Caught, grass-fed, Fresh)
P1:
Wild Caught White Fish*
Wild Caught Shrimp or Scallops*
Organic White Meat Skinless Poultry
Organic Egg Whites
Organic Chicken Breast
Trimmed Lean Beef
Trimmed Lean Pork
95%+ Grass-fed Lean Beef
95%+ Organic Lean Turkey
Trimmed Lean Beef
Plain, Fat Free Yogurt
Cottage Cheese
Tuna Steaks
P2:
Wild Caught White Fish*
Wild Caught Shrimp or Scallops *
Wild Caught Lobster or Crab
Organic Dark Meat Skinless Poultry
Pasture Raised Organic Eggs*
Organic Chicken Breast
Trimmed Lean Beef
Trimmed Lean Pork
85%+ Grass-fed Lean Beef
85%+ Organic Lean Turkey
Low-Fat Cheese
Low Fat- Yogurt
Sheep/ Goat Cheese
Nuts or Nut Butters (Almond, Macadamia, Hazelnuts, Pecans)
P3:
Wild Caught Fish*
Wild Caught Shrimp or Scallops*
Wild Caught Salmon
Organic Dark Meat with Skin Poultry
Pasture Raised Organic Eggs*
Untrimmed Grass-fed Beef*
Untrimmed Grass-fed Pork
75%+ Grass-fed Lean Beef
Sheep/ Goat Cheese
Oysters
Sardines
P4:
Whey Protein Isolate
VEGAN PROTEIN POWDER
Collagen Protein
Peptopro
BCAA
Vegan Protein Sources: (Quality, Organic, Fresh)
V1:
Tempeh
Lentils
Chickpeas
Tofu
vegan protein powder
Banza pasta
vegan protein sausages
Fat Sources: (Quality, Organic, Fresh)
F1:
Virgin Unrefined Coconut Oil*
Avocado Oil
Organic Extra Virgin Olive Oil*
Macadamia Nut Oil
MCT Oil
F2:
Grass-fed Butter
Organic Avocado
Organic Coconut Milk*
F3:
Chia Seeds
Dark Chocolate 70%_ Cocoa (Stevia Sweetened)*
Coconut Butter
Organic Cream
F4:
Endogenous Ketones Salts ([Link] Promo code FIT15 )
MCT Oil
Carbohydrate Sources: (Bold Flavor and Bright Colors)
C1:
Green Apples
Grapefruit*
Blueberries*
Blackberries
Raspberries
C2:
Organic Spinach
Organic Garlic*
Organic Sauerkraut*
Organic Lettuce
Organic Zucchini*
Organic Radish
Organic Cucumber
Organic Green Onion
Organic Mushroom*
Organic Ginger*
Organic Celery
Organic Asparagus
C3:
Organic Sweet Potatoes*
Organic Squash
Organic Pumpkin*
Organic Parsnips
Organic Yams
Organic Carrots
Organic Beets*
Organic Quinoa
Ezekiel Bread
Organic Onion*
Organic Bell Peppers
Organic Brussel Sprouts*
Organic Broccoli
Organic Articoke
Organic Bok Choy
C4:
White Jasmine Rice*
Cream of Rice
Steel Oats
Organic Plain Oatmeal
Organic Cereal
Organic White Potatoes
Organic Red Potatoes
C5:
Highly Branched Cyclic Dextrin
Additional Options
AP:
Bone Broth*
Fermented Soy Sauce
Spirulina
Flour Meal:
FM:
Almond Flour
Coconut Flour
Sugar Substitutes:
SS:
Sucralose
Stevia*
Eryhritol
Xylitol
Seasonings, Condiments and Spices:
SCS:
Himalayn Pink Salt
Pepper
Ground Cinnamon
Most Hot Sauces
Calorie Free Pre Mixed Seasonings
Yellow Mustard
Dill Weed
Chives
Lime Juice
Lemon Juice
Horse Radish
Cider Vinegar
Basil
Cilantro
Garlic
Ginger
Parsley
WORKOUT PLAN
BELOW IS THE GYM WORKOUTS. IF YOU DO NOT HAVE ACCESS TO A GYM, HOME
WORKOUTS CAN BE FOUND AT THE VERY BOTTOM
WEEK 1-4
Day 1-7 (monday-sunday):
Day 1: LEGS
Day 2: SHOULDERS AND ARMS
Day 3: GLUTES
Day 4: BACK/CHEST
Day 5: LEGS
Day 6: REPEAT DAY 2 OR OFF DAY
Day 7: TRACK DAY
IF 10x10 - 10 seconds break in-between sets
IF 5X5 - 50 second break in-between sets
If the above is not stated then rest 90 seconds in between sets
——————————————————————————————————————
Day 1: Legs
-Warm up Hips and Knees extremely well!
Legs
Smith Machine Single leg lunge
2-3 warm up sets 10-15 reps EA
5x5 each leg
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Elevated DB sumo squat
2-3 warm up sets 10-15 reps EA
5x5 each leg
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
DB Curtsey Lunge
-Isolate each leg through all reps. First (r) then (l)
1-2 warm up sets 10-15 reps
10x10 each leg
(Example- 10 reps one leg, then 10reps opposite leg, rest 10 sec. then repeat 10x)
DB Single Leg Lunge
-Step Forward then push back to start First (r) then (l)
1-2 warm up sets 10-15 reps
10x10 each leg
(Example- 10 reps one leg, then 10reps opposite leg, rest 10 sec. then repeat 10x)
Bulgarian Split Squat
-Add dumbbells if you can
4 sets 10 reps Ea
Calf Raises - 4 sets Failure
——————————————————————————————————————
Day 2: Shoulder & Arms
Focus: Bloodflow, pump and fullness!
-Warm up Shoulders and Elbows extremely well!
Shoulder/Arms:
Seated Shoulder press
1-2 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Static Hold bicep curl
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Tricep overhead extension
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Alternating FR & LR
-1 full FR and LR makes 1 rep
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Rope Tricep Extensions - 10x10
(Example- 10 reps then 10 second break repeated 10x)
Rope Curl - 10x10
(Example- 10 reps then 10 second break repeated 10x)
6 way shoulder raise
-Start on side, do side raise, bring to front, raise up, bring back down, bring back to side,
go back down to side… REPEAT 5x
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
——————————————————————————————————————
Day 3: GLUTES
-Warm up Hips and Knees extremely well!
GLUTES
Barbell Hip Thrust
10x10 (video in drive explains)
(Example- 10 reps then 10 second break repeated 10x)
Plate on side of leg Hip Abduction
1 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
HIGH steps up
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Cable leg abductions
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Cable Kickbacks
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Barbell Hip Thrust
1 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
——————————————————————————————————————
Day 4: Back & Chest (GIRLS IS OPTIONAL)
Focus: Bloodflow, pump and fullness!
Back and chest
Machine chest press *KEEP ELBOWS IN*
10x10
(Example- 10 reps then 10 second break repeated 10x)
Lat pull down *WIDE GRIP 1st half CLOSE GRIP 2nd half*
10x10
(Example- 10 reps then 10 second break repeated 10x)
Renegade rows DB *TO MAKE ADVANCE ELEVATE FEET*
4 sets 10 reps EA
Seated Rows *OVERHAND GRIP*
10x10
(Example- 10 reps then 10 second break repeated 10x)
Laying on the floor chest press DB *ELBOWS TOUCH FLOOR, FULL STOP THEN
PUSH UP*
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Push Ups
4x Failure
Inverted row
4x failure
——————————————————————————————————————
Day 5: LEGS
-Warm up Hips and Knees extremely well!
LEGS
Lateral squat/lunge DB
1-2 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Hamstring Curls
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Elevated reverse lunge DB
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Straight Leg RDL DB
1-2 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Wide Walking lunges
1-2 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
3 way calve raises
4 sets 30reps (10 reps each way)
——————————————————————————————————————
OPTIONAL DAY
Day 6: Shoulder & Arms
Focus: Bloodflow, pump and fullness!
-Warm up Shoulders and Elbows extremely well!
Shoulder/Arms:
Seated Shoulder press
1-2 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Static Hold bicep curl
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Tricep overhead extension
1 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Alternating FR & LR
-1 full FR and LR makes 1 rep
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Rope Tricep Extensions - 10x10
(Example- 10 reps then 10 second break repeated 10x)
Rope Curl - 10x10
(Example- 10 reps then 10 second break repeated 10x)
6 way shoulder raise
-Start on side, do side raise, bring to front, raise up, bring back down, bring back to side,
go back down to side… REPEAT 5x
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
——————————————————————————————————————
DAY 7- track day
WEEK 5 - 8
Day 1-7 (monday-sunday):
Day 1: LEGS
Day 2: SHOULDERS AND ARMS
Day 3: GLUTES
Day 4: BACK/CHEST
Day 5: LEGS
Day 6: REPEAT DAY 2 OR OFF DAY
Day 7: TRACK DAY
IF 10x10 - 10 seconds break in-between sets
IF 5X5 - 50 second break in-between sets
If the above is not stated then rest 90 seconds in between sets
——————————————————————————————————————
Day 1: Legs
-Warm up Hips and Knees extremely well!
Legs
Dumbbell Straight Leg Dead Lifts
2-3 warm up sets 10-15 reps EA
5x5 each leg
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Barbell Back Squats
2-3 warm up sets 15-20 reps
5x5 each leg
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Weight Walking Lunges
2-3 warm up sets 10-15 reps
10x10 each leg
(Example- 10 reps one leg, then 10reps opposite leg, rest 10 sec. then repeat 10x)
DB Single Leg Lunge
-Step Forward then push back to start First (r) then (l)
1-2 warm up sets 10-15 reps
10x10 each leg
(Example- 10 reps one leg, then 10reps opposite leg, rest 10 sec. then repeat 10x)
Leg Extensions
4 HEAVY work sets 15-20 reps
Calf Raises - 4 sets Failure
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Day 2: Shoulder & Arms
Focus: Bloodflow, pump and fullness!
-Warm up Shoulders and Elbows extremely well!
Shoulder/Arms:
Side Lateral Dumbbell Raises
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Seated Dumbbell Curl
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Rope Cable Push Downs
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Straight Bar Front Raises
1-2 warm up set 10-15 reps
3 work sets 8-12 reps
Superset w/
Upright Rows
1-2 warm up set 10-15 reps
3 work sets 8-12 reps
Rope Tricep Extensions - 10x10
(Example- 10 reps then 10 second break repeated 10x)
Rope Curl - 10x10
(Example- 10 reps then 10 second break repeated 10x)
6 way shoulder raise
-Start on side, do side raise, bring to front, raise up, bring back down, bring back to side,
go back down to side… REPEAT 5x
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
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Day 3: GLUTES
-Warm up Hips and Knees extremely well!
GLUTES
Barbell Hip Thrust
4 sets 8-10 reps HEAVY!!!!
Then after 4 sets
10x10 LIGHTER WEIGHT
(Example- 10 reps then 10 second break repeated 10x)
Plate on side of leg Hip Abduction
4 sets 8-10 reps HEAVY!!!! Use dumbbell if 45 plate is too light
Then after 4 sets
10x10
(Example- 10 reps then 10 second break repeated 10x)
Barbell Straight Leg Deadlift
1 warm up set 10-15 reps
5x5 HEAVY
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
HIGH steps up
1 warm up set 10-15 reps
5x5 HEAVY
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Cable Kickbacks
4 sets 8-10 reps HEAVY!!!!
Then after 4 sets
10x10 LIGHTER WEIGHT
(Example- 10 reps then 10 second break repeated 10x)
Barbell Hip Thrust
4 sets 8-10 reps HEAVY!!!!
Then after 4 sets
10x10 LIGHTER WEIGHT
(Example- 10 reps then 10 second break repeated 10x)
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Day 4: Back & Chest (GIRLS IS OPTIONAL)
Focus: Bloodflow, pump and fullness!
Back and chest
Slight Incline Dumbbell Press
1-2 warm sets 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Straight Bar Cable Pullovers
2-3 warm up sets 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Barbell Bent-Over Rows
4 sets 10 reps
Single Arm Dumbbell Row
10x10
(Example- 10 reps then 10 second break repeated 10x)
Laying on the floor chest press DB *ELBOWS TOUCH FLOOR, FULL STOP THEN
PUSH UP*
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Laying on the floor chest press DB *ELBOWS TOUCH FLOOR, FULL STOP THEN
PUSH UP*
10x10
(Example- 10 reps then 10 second break repeated 10x)
Peck Dec 3 sets failure (Failure being reached around 8-10 reps)
Superset w/
Push-Ups 3 sets failure
Inverted row
4x failure
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Day 5: LEGS
-Warm up Hips and Knees extremely well!
LEGS
Lying Leg Press
warm up sets 10-15 reps 2-3
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Lying Leg Curls
warm up sets 10-15 reps 2-3
10x10
(Example- 10 reps then 10 second break repeated 10x)
*Barbell Squats *seated
warm up sets 10-15 reps 1-2
4 sets 8-10 reps
Superset w/
*Walking Lunges *weighted
4 sets 8-10 reps (each leg)
Leg Extensions
warm up sets 10-15 reps 1-2
HEAVY work sets 15-18 reps 3
HEAVY work set to failure 1
Wide Walking lunges
1-2 warm up set 10-15 reps
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
Seated Calf Raises
sets 25 reps 4
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OPTIONAL DAY
Day 6: Shoulder & Arms
Focus: Bloodflow, pump and fullness!
-Warm up Shoulders and Elbows extremely well!
Shoulder/Arms:
Side Lateral Dumbbell Raises
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Seated Dumbbell Curl
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Rope Cable Push Downs
1-2 warm up set 10-15 reps
10x10
(Example- 10 reps then 10 second break repeated 10x)
Straight Bar Front Raises
1-2 warm up set 10-15 reps
3 work sets 8-12 reps
Superset w/
Upright Rows
1-2 warm up set 10-15 reps
3 work sets 8-12 reps
Rope Tricep Extensions - 10x10
(Example- 10 reps then 10 second break repeated 10x)
Rope Curl - 10x10
(Example- 10 reps then 10 second break repeated 10x)
6 way shoulder raise
-Start on side, do side raise, bring to front, raise up, bring back down, bring back to side,
go back down to side… REPEAT 5x
5x5
(Example- 5 reps then 30sec rest repeated 5x GO HEAVIER)
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DAY 7- track day or rest day
HOME WORKOUTS
● IF YOU ARE NOT ABLE TO MAKE IT TO THE GYM AND NEED HOME WORKOUTS,
YOU CAN FOLLOW THE VIDEOS LOCATED HERE
● THERE ARE 30 DAYS WORTH OF VIDEOS. FOR THIS 8 WEEK PLAN (2 MONTHS)
YOU WOULD CYCLE THROUGH ALL OF THEM TWICE.
