HOME GUIDE
12 WEEK PROGRAM
HI YOU
It’s home workout time!
You have no idea how excited I am to
own home. Whatever your reason is to
share this guide with you. Spoiler alert,
pick up this guide, it won’t disappoint.
don’t be fooled by the word ‘home’ like
I used to be. HA you’re in for a treat.
This isn’t just to help you stay active. It
will enhance other aspects of your life
I get it. You’re busy. There isn’t always
as well. This guide is made to build your
the time, the energy or the possibility
confidence and discipline, make you
to go to the gym. Or maybe, you prefer
feel strong and in control, and work on
to workout from the comfort of your
yourself for yourself. Are you ready?
2
CONTENTS
B E F O R E S TA R T I N G
Expectations
6
Equipment Needed
8
Transformation Time
9
THE NITTY-GRITTY OF TRAINING
What I Wish I Knew
11
Form
12
Mind Muscle Connection
13
Breathing
14
Range of Motion
15
Tempo
16
Progressive Overload
17
ESSENTIALS
The Plan
20
Warm Up
21
Cool Down
22
Cardio
23
3
THE PROGRAM
Your Workouts
25
Phase 1 Weeks 1-4
29
Phase 2 Weeks 5-8
39
Phase 3 Weeks 9-12
49
YOU'RE FINISHED
Alternative Exercises
64
Video Demonstrations
66
Support
67
4
#1.
Before Starting
5
E X P E C TAT I O N S
You - of course - want to know
what you are getting yourself
into, so let’s give a little heads up
about your program!
I get it, changing up your workouts
so you can use the previous sessions
keeps it challenging and fun. No one
as an accurate benchmark. This guide
wants to keep doing the same things
contains three different phases of
over and over again. At the same
four weeks that are set up to increase
time, most people thrive off progress.
intensity over time. That’s a total of
Progress equals happiness right?
twelve weeks of fun (and hard work,
let’s not get it twisted here)!
When it comes to training, sticking to
something for a longer period of time
You can either follow a three, a four,
means that you can easily compare
or a five day split. You can alternate
sessions to ensure progress. It also
between how many days per week
gives some time to build your skill.
you want to train, depending on your
Luckily for us, this guide contains the
schedule, on whether you have other
perfect mix of both.
sports activities planned or any other
reason that might pop up! Whatever
Every training day of the week is
works best for you.
different. This means that you’re not
dreading a workout because you
We’re not done yet. Next to the
already did the same one the day
workouts, this guide also suggests
before (and the day before that).
a weekly cardio and daily step goal
But, you’ll repeat the same week of
in order to keep your activity up and
workouts for four consecutive weeks
maximize results. Woo!
6
Time for some real talk.
Relying on motivation isn’t
your best bet here.
I said it a million times before, and
responsibility to reach your results.
I’ll say it again. You cannot rely on
Only you can do it for you. No one
motivation to get anything done. There
else. But at the same time, it is also
will be days where you don’t feel like
important to be kind to yourself. Did
going. There will be sessions where you
you fall off track? That’s ok. Just try to
will get frustrated because you weren’t
get back on it as quickly as possible.
able to do what you set out to do. That
happens.
I’m not going to lie to you, it isn’t
always going to be easy. But it is so
It’s up to you to keep yourself
worth it. Even if you are busy, make it a
accountable. Get used to pushing
priority. Make yourself a priority!
yourself on a daily basis. It is your
7
EQUIPMENT NEEDED
This is a home-based guide including
a lot of bodyweight exercises that
don’t require additional resistance to
be effective.
But, you’ll see me add some different
that allows you to do exercises as the
forms of resistance as dumbbells and
dumbbell shoulder press (around ten
resistance bands here and there.
reps).
If you don’t have dumbbells or
Resistance bands are also a great
resistance bands, you can also use
accessoire, as they don’t take up a
something else that is the right weight
lot of space and they can add a lot
and easy to hold. Make sure to listen
of extra resistance. Shameless plug
to your body and evaluate your form
here? I think it’s time! Check out:
before adding resistance.
gainsbybrains.com to find your fav
fitness accessories.
If you are looking to purchase some
dumbbells, I’d invest in a lighter and in
Next to that, make sure to have a stable
a heavier pair. What I found works best,
seat or bench available. There are some
is to have one pair of dumbbells that
exercises that require you to step up, sit
allows you to do exercises as lateral
down, elevate your shoulders or elevate
raises (around ten reps), and one pair
your heels.
8
T R A N S F O R M AT I O N T I M E
It’s important to document where
you are now, especially if you
don’t want to stay there.
This is regardless of whether you
I also highly recommend to write down
have physique based goals or not.
what you want to acomplish in the
Sometimes we get caught up in the
next twelve weeks. Having clear goals
journey and forget how far we’ve
makes it easier to progress compared
already come. Take photos, take
to training without specific aim. Trust
measurements, keep a log of how you
me, in a little while you’ll be happy that
are feeling and / or get started with a
you did!
mind journal.
9
#2.
The Nitty-Gritty
of Training
W H AT I W I S H I K N E W
The little things are key.
They make big things happen.
I believe that things happen for a
After reading and implementing this
reason, and that we have to try to make
yourself, you might realise that you
sure that our comeback is stronger
have to take a few steps backwards. You
than the setback. You either win or you
might have to decrease the loads you
learn right?
are using or maybe you realised that you
weren't fully in tune with your body after
But.. If I could go back in time and
all. But this is a learning opportunity
give myself some extra advice so that
that allows you to build a new and solid
I could change my approach, I would
foundation. Trust me, it is so worth it.
explain all topics I’m about to cover in
These things will make a big difference
this section.
in the effectiveness of your workouts,
and thus to the results you will get.
11
FORM
Form is key for a number
of reasons.
First of all, it minimizes the chances
Let’s say you are starting to lift, and you
of injury. Health and happiness are
notice that you are maintaining good
the ultimate goals, and injury doesn’t
form with lighter weight, but cannot
really fit into either of those categories.
maintain it when lifting heavier. That
Second of all, good form means that
means that you aren’t strong enough
you efficiently execute the exercise.
yet. Take your time to build strength
That means more bang for your buck.
and increase when you are ready.
If you aren’t able to maintain good
B U T W H AT E X A C T L Y I S G O O D
form with no weight, it’s most likely
FORM?
due to mobility issues or because you
don’t fully understand the movement
That’s hard to pinpoint as it depends
pattern of a specific exercise yet. No
on the exercise executed and the
need to rush here, take time to work on
person performing the exercise. As a
these things before adding weight.
general description, it is lifting through
the efficient full range of motion while
Make sure to regularly check your
following the desired movement
form, record your lifts and compare it
pattern, controlling your tempo and
to the technique demonstrated in the
not using momentum. I do need to
videos provided. You can also have an
make an exception here, as there
experienced lifter help with evaluating
are moments where you want to use
technique.
momentum, but that’s only when it’s
intended during certain times and with
Just know that everyone is built
certain exercises.
differently, and that optimal technique
can look different between individuals.
12
MIND MUSCLE CONNECTION
Lifting is so much more than
physical training.
It has a huge mental aspect as well. I’ve
Focusing on this connection is mainly
said it before, training builds discipline.
important when it comes to isolation
You have to keep showing up, put in
exercises. Isolation exercises target a specific
the work now to reap benefits long-
muscle group. You want to consciously
term and you have to fight through
think about moving the intended muscle.
your mind wanting to give up before
If you struggle with this, lowering your
your body does. Next to all of that, you
tempo, closing your eyes (only if balance
can also use your mind to get more out
isn’t an issue) or tapping on the intended
of your training. That’s exactly where
muscle when exercising can help!
the mind muscle connection is of
importance.
On the contrary, compound lifts are
exercises that work several muscle groups
Movement is controlled by the brain.
simultaneously. With these technical lifts
Improving this communication means
(the squat, deadlift and overhead press) you
that you can recruit more muscle fibers
want to focus on moving your body as a
and increase the quality of the muscle
whole, instead of focusing on single muscle
contraction.
groups using the mind muscle connection.
13
B R E AT H I N G
Confession time, I have the
tendency to hold my breath during
training to help with creating
tension and pressure in my core.
However, holding your breath
through your nose right before the
decreases oxygen supply to your body.
eccentric part of the lift. The eccentric
The more you move, the more oxygen
part of the lift is when the targeted
you need. Instead of holding your
muscle is lengthening. During the
breath, we have to work with it!
most challenging part of the lift,
the concentric phase (when you are
The game plan when it comes to
contracting the targeted muscle), you
breathing during exercise is to inhale
should breath out through your mouth.
14
RANGE OF MOTION
What you pay attention
to grows.
That is definitely true when it comes
Becoming the best version of yourself
to training. You grow stronger in what
means lifting through the full range
you train, so neglecting part of the
of motion and leaving your ego at the
movement by not training full range of
door. It doesn’t matter whether that is
motion means that you can become
the gym door, or your own front door.
weaker in that portion of the lift
compared to the rest.
15
TEMPO
This is the rate at which you
perform the reps and this guides
you on how fast or slow you should
go through the movement.
It is most often indicated with 4 digits,
•
T H E T H I R D D I G I T ( 1 ) is the
looking something like this: 2 1 1 1 . Each
concentric portion of the lift (where
number refers to a specific portion
the muscle is shortening). For the
of an exercise and indicates what the
squat, this is when you press the bar
duration should be in seconds:
up. You have one second to perform
this part of the movement (following
•
T H E F I R S T D I G I T ( 2 ) is the
the example), thus be explosive!
eccentric portion of the lift (where
the muscle lengthens). For the
•
T H E F O U R T H D I G I T ( 1 ) is the top
squat, this is when the bar is
of the movement, sometimes this
lowering. Using the example above,
digit is not mentioned & in that case,
it means that it should take you two
the rest at the top of the movement
seconds to complete the eccentric
is zero seconds. For the squat, this
portion of the lift
is when you are standing up tall. If
the 4th digit is (1) for the squat, this
•
T H E S E C O N D D I G I T ( 1 ) is the
means that you should stay and
mid-point of the lift. For the squat,
contract the targeted muscles at the
this is at the bottom of the squat.
top of the movement for one second
The example above shows that
before going down again.
you should stay at the bottom
of the squat for 1 second before
Tip: If something is indicated with an X, it
transitioning to the next portion of
means that you have to explode and be as
the lift!
quick as possible.
16
PROGRESSIVE OVERLOAD
So.. by now you are probably
wondering how you know whether
you are on the right track from
session to session?
You often hear people say that they
a day or two post-exercise, and can
had such a good workout, because
last for 72 hours or more. You won’t
they couldn’t walk straight for three
experience DOMS once your muscles
days after training legs. They are
get familiar with the specific training
referring to DOMS, or delayed onset
stimuli, they will adapt to it and react
muscle soreness.
less strong! But that doesn’t mean that
your training wasn’t good. It’s quite the
DOMS usually happens when you start
opposite actually. DOMS is not a good
a new training routine and / or expose
indicator of making progress. Instead,
your muscles to new or increased
you should be focused on progressively
training stimuli. It often develops after
overloading your muscles over time.
17
Oh oh progressive overload. I wish I
access to weights, you can increase
knew what this meant when I first
the resistance over time. But this isn’t
started. Instead of keeping track of my
the only way to ensure progressive
workouts, I just went in and used some
overload.
weights that felt challenging. Did I
use those weights last session as well?
Needing less rest to recover, being
Absolutely no idea.
able to perform more reps in
the same amount of time (while
The principle of progressive overload
maintaining proper form), having
means that in order for your muscles
more control, doing more in the same
to grow, to get stronger and to increase
amount of time, increasing training
performance, you need to gradually
volume, increasing training frequency
increase the training stimulus over
and / or increasing time under tension
time.
are all ways to progressively overload
your muscles. As you can tell by the
PROGRESSIVE OVERLOAD 101
list, there are enough variables to
change over time to ensure making
It starts with what you can do while
progress, even if you don’t have
maintaining good form and going
weights available! Only adjust one
through the full range of motion.
variable over time, as you’ll only know
Once you built a foundation, it’s about
for sure whether you made progress
increasing stimulus over time. This can
if you perform the lifts in the exact
be done in a variety of ways. If you have
same way.
18
#3.
Essentials
19
THE PLAN
Sweaty supersets, challenging
giant sets, differences in tempo
and a variety of rep ranges, this
guide means business.
Transforming your lifestyle doesn’t
a separate thing that no one wants
start with the first set of the first
to be doing. Trust me, I've been
exercise of your workout, and it doesn’t
there. Many, many times. However,
end with the last rep that day. It’s so
rule number one is to never ever
much more than that. That’s why this
skip your warm up. And I will hold
section covers how you can get your
you to that!
body ready to train, and how you can
get your body back to its resting state
Oh and before I forget to mention
afterwards.
it.. We’re also talking cardio here, as
it’s important to take care of your
Warming up is a key element of your
cardiovascular health. Got to keep
training, even though it's often seen as
those steps up!
20
WA R M U P
Never ever skip your warm up!
It doesn’t just help with preventing
A dynamic warm up is when
injury, it’s also a great way to get
you perform slow and controlled
yourself pumped: put your headphones
movements through their full range
in, pick your fav workout song &
of motion! Examples are: leg swings,
increase the volume (but not too
arm and hip circles, hip twists, walking
much)! You can do whatever gets your
lunges with trunk rotation and / or high
heart rate up, makes your body feel
steps. You can add any other exercises
warm and ready to work, but I’ll share
here, as you might feel tight in some
my warm up secrets with you below.
spots or have some areas that require a
bit of extra attention.
I always start my warm up with five to
ten minutes of light activity on aerobic
You can also take some time to foam
equipment of choice. After that, I move
roll muscle groups, as it can help with
on to a dynamic warm up, and / or
increasing your range of motion.
some foam rolling.
WA R M U P R O U T I N E
Start with five to ten minutes of low intensity cardio, then
continue with the dynamic warm-up. Perform ten reps (per side)
of the following exercises, repeat circuit two times in total.
FRONT-TO-BACK LEG SWINGS
LUNGE REACH
SIDE-TO-SIDE LEG SWINGS
F O R WA R D A R M C I R C L E S
KNEE HOLDS
B AC K WA R D A R M C I R C L E S
WA L KO U T P L A N K
CROSS BODY ARM SLAPS
If needed, you can foam roll to work on trigger points or specific
‘knots’ that can form in muscles.
21
COOL DOWN
After putting in the work and
getting a sweat on, it’s time to
bring your body back to its
normal resting state.
The cool down phase after your
some extra attention and focus on that.
workout can include some low
Take a deep breath on through your
intensity cardiovascular activity, foam
nose, hold it for a little bit and then
rolling and / or some static stretching!
exhale slowly through your mouth
When it comes to static stretching,
as you push a little deeper into each
try to assess what feels tight or needs
stretch. Hold for the desired time.
22
CARDIO
Cardio isn’t just something
you can do if you want to get
shredded.
It is important for building your overall
keep track of your steps by having a
cardiovascular health, as it helps with
step / activity tracker, smart watch or
strengthening your heart.
your phone. If you’re using your phone,
make sure to have it on you at all times.
The total recommended cardio changes
per training phase, and depends on the
LISS cardio is when you do light cardio
training split you plan to follow. Your
at a consistent pace for longer periods
cardio routine consists of two different
of time. You can do anything you
parts. The first part is a recommended
prefer, walking, hiking, cycling, rowing,
daily step goal, the second part is your
swimming or you can use cardio
recommended weekly low intensity
equipment. In terms of heart rate, I try
steady state (LISS) cardio.
to stay in the zone between 60-65%
max HR.
Having a daily step goal helps with your
NEAT level, or the Non-Exercise Activity
Ideally, you want to separate cardio
Thermogenesis. This might sound a bit
and weight lifting days. If you’re
intense, but it’s the energy expended for
having a busy week and can’t combine
everything we do that is not sleeping,
everything – no worries! In terms of
eating or training. As you can imagine,
priorities, always dedicate most of your
having a daily step goal helps with
energy towards your workouts. Your
keeping your NEAT up! Speaking from
second priority is your daily steps. After
my own experiences, it makes a huge
that, it’s about your recommended
difference in calories burned. You can
weekly LISS cardio.
23
#4.
The Program
YOUR WORKOUTS
How to read the workouts and
implement the training routine.
The section about progressive overload
to get results. Therefore, your workout
shows the importance of sticking to
plan is divided into three different
the same workouts for a certain period
phases.
of time, as this allows you to use the
numbers from the previous sessions as
PHASE ONE
a benchmark. Next to that, it gives you
the time needed to develop skills to
The workouts in these first four weeks
perform the exercises.
consist of supersets of exercises
targeting your lower body and your
However, you don’t want to keep doing
upper body. A superset is where you
the same weekly workouts for too long.
perform two exercises consecutively
First of all, that’s not very interesting
with minimal to no rest in between the
and we want to be challenged!
exercises. You can rest after finishing a
Secondly, your body can adapt to it
superset. The exercises are performed
and plateau. Changing your training
with medium tempo and in a medium
periodically means that you’ll continue
rep range.
25
PHASE TWO
PHASE THREE
The workouts from this phase consist of
The final phase of the program
antagonist tri and giant sets. Antagonist
contains agonist trisets, where a
sets are when you pair opposite muscle
distinction is made between push, pull,
groups. Examples are the quads and
anterior leg and posterior leg exercises.
hamstrings, chest and back or biceps
The first exercise of the triset is in the
and triceps. With a triset, there are three
low to medium rep range with slower
exercises in one set. And with a giant
tempo, followed by an exercise in the
set, there are four different exercises
medium rep range with medium
in one set. This phase has an increased
tempo, and the third exercise is in the
intensity compared to the previous
higher rep range with a fast tempo.
phase, and total volume is higher. The
Intensity of the workouts is increased
exercises are performed with medium
in this phase compared to phase two,
tempo and in a medium rep range.
total volume is higher as well.
26
Each phase starts with an
overview of your weekly schedule
so you know what you’re up to.
The days aren’t set in stone, you can
R E P S are the number of times you
change this up depending on what
perform a specific exercise.
works best for you, your body and
schedule.
A N A S T E R I X * after the exercise
name indicates that it is a unilateral
Now that you have the overview and
exercise, and that you should perform
know exactly what to do, it’s time
the stated reps per side.
to start your workouts! Warm ups
aren’t included in the schedule itself,
S E T S are the number of cycles of
but please don’t forget to warm up
reps that you complete.
properly. An example warm up routine
can be found on page 21.
T E M P O refers to how fast or slow you
should perform different parts of an
All exercises are paired into supersets,
exercise.
trisets or even giant sets. You should
perform all paired exercises back-
T H E M U S C L E G R O U P intended to
to-back with minimal to no rest in
target is indicated after the exercise
between. After performing a set, you
name.
can take a break. Try to stick to the
recommended rest period.
27
Let’s look at Phase 1,
Workout 1.
This workout starts with a superset,
To help with your form, photos with
as two exercises are paired. The
tips are included. You can also click the
exercises in this superset are glute
exercise name or corresponding photos to
bridges and bodyweight lateral raises.
access the videos to see me perform the
You should repeat the superset three
exercises. Alternatively, you can look up
times (sets), and do 12-15 reps per
the list with exercises and corresponding
exercise (reps). Starting with glute
video demonstrations that's included
bridges, try to hit 12-15 reps. If you are
at the end of this guide. Are there some
able to do 15 reps per set with good
exercises you cannot do? See the list with
form, you can manipulate one of the
alternative exercises to replace them.
variables to progressively overload
your muscles. After finishing the 12-
TO S U M M A R I Z E :
15 reps, you immediately move on to
the bodyweight lateral raise. Since the
•
Complete three, four or five workouts
bodyweight lateral raise is a unilateral
per week, including warm up and cool
exercise (indicated with an *), you
down.
should do 12-15 reps with your left side,
and 12- 15 reps with your right side.
•
Start with your weaker side first.
Try to stick to your recommended daily
step goal.
Tempo is 2011.
•
Do your recommended weekly low
After finishing with the bodyweight
intensity steady state cardio sessions.
lateral raises, you finished your first
Preferably on days when you are not
set of the superset, and can take a
lifting.
break of 30-60 seconds! After finishing
all sets, you continue with the next
•
superset. Pay extra attention to the
After four weeks, you enter a new
training phase.
reps in Phase 3, as they differ per
exercise within the sets.
•
Repeat until the 12 weeks are done.
The moment we’ve all been waiting for!
Let’s dive into your workouts.
28
PHASE 1
Weeks 1-4
PHASE 1
SCHEDULE
3 Day Schedule
4 Day Schedule
5 Day Schedule
Daily Steps: 8-10k
Daily Steps: 8-10k
Daily Steps: 8-10k
MON
MON
MON
Workout 1
Workout 1
Workout 1
TUE
TUE
TUE
25 min LISS
Workout 2
Workout 2
WED
WED
WED
Workout 2
20 min LISS
30 min LISS
THU
THU
THU
25 min LISS
Workout 3
Workout 3
FRI
FRI
FRI
Workout 3
Workout 4
Workout 4
S AT
S AT
S AT
20 min LISS
Workout 1
SUN
SUN
SUN
*Click on the workout to be taken
directly to that page.
30
PHASE 1
WORKOUT 1
*Remember you can click the exercise name
or its photos to view a video of the exercise!
Superset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Glute Bridge Glutes
SETS: 3
TEMPO: 2011
Drive through heels. Extend hips upwards.
Squeeze glutes.
Bodyweight Lateral Raise* Shoulders
TEMPO: 2011
Forearm half plank position to start. Move
body up and out.
Superset B
R E P S : 1 2 - 1 5 (*per side)
1
R E S T : 3 0 - 6 0 s (per set)
Rep Squat Quads
SETS: 3
TEMPO: 2210
Repeat half bottom range of motion.
Keep knees in direction of toes.
Lying Lat Pulldown Back
TEMPO: 2010
Keep head straight. Pull elbows down and in.
Superset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Curtsy Lunge* Glutes
SETS: 3
TEMPO: 3010
Keep chest up. Take lateral step behind front
leg. Push through front leg.
Power Push Away Shoulders
TEMPO: 20X0
Hands wider than shoulder width.
Push diagonally backwards.
Continued on next page 3 1
PHASE 1
W O R K O U T 1 Continued
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Sliding Leg Curl Hamstrings
SETS: 3
TEMPO: 40X0
Glutes are elevated. Keep thighs in a straight
line with upper body.
Bent Over Row Back
TEMPO: 2011
Knees slightly bent. Keep spine neutral.
Torso stays stationary.
Superset E
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Plank Shoulder Tap* Core
SETS: 3
TEMPO: ----
Wrists under shoulders. Touch shoulder with
opposite hand. Don't rotate at hips.
Reverse Crunch Core
TEMPO: 2011
Bring knees towards chest. Don't arch lower
back.
32
PHASE 1
WORKOUT 2
Superset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Squat Pulse Quads
SETS: 3
TEMPO: 1010
Repeat bottom two-third range of motion.
Don't lock out at the top.
Sliding Pulldown Back
TEMPO: 2010
Pull elbows down. Focus on squeezing lats.
Superset B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Step Up* Glutes
SETS: 3
TEMPO: 2111
Push through heel to lift body. Keep leg close
to platform.
Arnold Press Shoulders
TEMPO: 3010
Squeeze glutes to keep torso upright.
Externally rotate while you press.
Superset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Bulgarian Split Squat* Glutes
SETS: 3
TEMPO: 3010
Lower to feel stretch in glutes. Elevate back
foot. Lower elevation is easier.
Bent Over Rear Delt Row Shoulders
TEMPO: 2011
Wrists are pronated. Lift upper arms
perpendicular to torso.
Continued on next page 3 3
PHASE 1
W O R K O U T 2 Continued
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
B-Stance RDL* Hamstrings
SETS: 3
TEMPO: 2111
Slightly more narrow stance. Toes of back leg
in line with heel of front leg.
Diamond Push Up Triceps
TEMPO: 2010
Hands form diamond shape. Keep elbows
tucked. Keep body in straight line.
Superset E
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Get Up* Core
SETS: 3
TEMPO: 2111
One leg close to body. Push through heel.
Reach one arm to ceiling.
Bicycle Crunch* Core
TEMPO: 2011
Don't pull neck. Keep shoulder blades off
ground.
34
PHASE 1
WORKOUT 3
Superset A
R E P S : 1 2 - 1 5 (*per side)
1
R E S T : 3 0 - 6 0 s (per set)
Rep Sumo Squat Glutes
SETS: 3
TEMPO: 2210
Repeat bottom half of rep. Knees travel in line
with toes.
Pike Push Up Shoulders
TEMPO: 2010
Hands shoulder width apart. Body forms
upside down V.
Superset B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Elevated Split Squat* Glutes
SETS: 3
TEMPO: 2010
Elevate front foot. Lower to stretch glute.
Push through heel of front foot.
Back Lift Back
TEMPO: 2011
Lie down on ground. Raise back by pressing
elbows into ground.
Superset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Side Lying Hip Abduction* Glutes
SETS: 3
TEMPO: 2011
Bend legs at knees. Squeeze glutes. Lower
half of bottom leg stays on ground.
Lateral Raise Shoulders
TEMPO: 2011
Lead with elbows. Keep elbows slightly bent.
No swinging.
Continued on next page 3 5
PHASE 1
W O R K O U T 3 Continued
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Squat Up And Down Quads
SETS: 3
TEMPO: 2020
Keep upright position. Keep transitioning
from squat to kneeling position.
Superman Back
TEMPO: 2012
Arms and legs fully extended. Lift chest, arms
and legs off ground.
Superset E
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Commando Core
SETS: 3
TEMPO: ----
Wrists under shoulders. Come down to
forearms. Don't rotate at hips.
Leg Raise Core
TEMPO: 3011
Keep lower back on ground. Keep legs
straight.
36
PHASE 1
WORKOUT 4
Superset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Single Leg Hip Thrust* Glutes
SETS: 3
TEMPO: 2111
Push through heel of front leg. Start with
weaker side.
Cobra Push Up Chest
TEMPO: 2010
Push upper body away from ground.
Lower yourself back down.
Superset B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Lateral Squat* Quads
SETS: 3
TEMPO: 2010
Knees travel in line with toes.
Keep other leg straight.
Bent Over Row Back
TEMPO: 2011
Knees slightly bent. Keep spine neutral.
Torso stays stationary.
Superset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Glute Kickback* Glutes
SETS: 3
TEMPO: 2011
Hands and knee on ground. Knee in bent
position. Extend leg back and up.
Around The World Shoulders
TEMPO: 2020
Keep elbows slightly bent. Move elbows by
creating semi circle.
Continued on next page 3 7
PHASE 1
W O R K O U T 4 Continued
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Narrow Stance Lunge* Quads
SETS: 3
TEMPO: 2010
Avoid back leg drift. Knees travel in line with
toes.
Drag Curl Biceps
TEMPO: 3011
Palms face forward. Keep elbows close to
body. Bring elbows back.
Superset E
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Reverse Plank Toe Touch* Core
SETS: 3
TEMPO: ----
Start on hands and knees. Keep core tight.
Touch feet with opposite hands.
Mountain Climber* Core
TEMPO: ----
Keep core engaged. Back stays straight.
Bring knees forward.
38
PHASE 2
Weeks 5-8
PHASE 2
SCHEDULE
3 Day Schedule
4 Day Schedule
5 Day Schedule
Daily Steps: 10-12k
Daily Steps: 10-12k
Daily Steps: 10-12k
MON
MON
MON
Workout 1
Workout 1
Workout 1
TUE
TUE
TUE
35 min LISS
Workout 2
Workout 2
WED
WED
WED
Workout 2
30 min LISS
40 min LISS
THU
THU
THU
35 min LISS
Workout 3
Workout 3
FRI
FRI
FRI
Workout 3
Workout 4
Workout 4
S AT
S AT
S AT
30 min LISS
Workout 1
SUN
SUN
SUN
40
PHASE 2
WORKOUT 1
Triset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Hip Thrust Glutes
SETS: 3
TEMPO: 2111
Keep chin and ribs tucked. Fully extend hips.
Lying Leg Curl Hamstrings
TEMPO: 3010
Lie face down on ground. Curl legs up.
Keep upper legs on ground.
Inner Leg Lift* Quads
TEMPO: 2011
Lie on your side. Keep bottom leg as straight
as possible as you lift it up.
Giant Set B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Shoulder Press Shoulders
SETS: 3
TEMPO: 3110
Squeeze glutes to keep torso upright.
Weights move in straight line.
Bent Over Row Back
TEMPO: 2012
Knees slightly bent. Keep spine neutral.
Torso stays stationary.
Push Up Chest
TEMPO: 2010
Start in strong plank position.
Squeeze your pecs.
Tricep Dip Triceps
TEMPO: 2110
Keep body close to chair.
Lower until elbows are 90 degrees.
Continued on next page 4 1
PHASE 2
W O R K O U T 1 Continued
Triset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Squat Press Quads
SETS: 3
TEMPO: 10X0
Palms face each other. Elbows pointing
forward. Keep chest up.
Reverse Hyper Glutes
TEMPO: 2012
Hips hang off platform.
Squeeze glutes to raise legs.
Lateral Walk* Glutes
TEMPO: 2010
Wide stance. Take small steps.
Externally rotate hips.
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Cross Body Under Kick* Core
SETS: 3
TEMPO: 2111
Start on hands and feet.
Perform under kick from side to side.
Hip Lift Core
TEMPO: 2111
Exhale when contracting abs.
Extend legs towards ceiling.
42
PHASE 2
WORKOUT 2
Triset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Romanian Deadlift Hamstrings
SETS: 3
TEMPO: 2111
Spine neutral. Push hips back. Thrust forward.
Heels Elevated Goblet Squat Quads
TEMPO: 2210
Hold weight close to chest. Keep chest up.
Heels slightly elevated.
Seated Hip Abduction Glutes
TEMPO: 2012
Keep upper body stationary.
Externally rotate hips.
Giant Set B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Push Up Renegade Row Chest
SETS: 3
TEMPO: 2012
Shoulders over wrists. Don't rotate at hips.
Drive elbows back not up.
Lateral Raise Shoulders
TEMPO: 2011
Lead with elbows. Keep elbows slightly bent.
No swinging.
Sliding Pulldown Back
TEMPO: 2010
Pull elbows down. Focus on squeezing lats.
Alternate Dumbbell Curl* Biceps
TEMPO: 2011
Rotate palms as you curl. Keep upper arms
stationary. Squeeze biceps.
Continued on next page 4 3
PHASE 2
W O R K O U T 2 Continued
Triset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Front Squat Quads
SETS: 3
TEMPO: 2010
Sit straight down. Keep torso upright.
Single Leg Glute Bridge* Glutes
TEMPO: 2111
Keep one leg off ground. Drive through heels.
Start with weaker side.
Heel Touch Lunge* Glutes
TEMPO: 2111
Take step back. Knees in line with toes.
Touch heel with hands.
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Plank Leg Kick Into Knee In* Core
SETS: 3
TEMPO: 2111
Keep back straight. Squeeze glute to bring leg
out. Bring knee to chest.
Reverse Crunch Core
TEMPO: 2011
Bring knees towards chest.
Don't arch lower back.
44
PHASE 2
WORKOUT 3
Triset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Reverse Lunge* Glutes
SETS: 3
TEMPO: 3010
Take step back. Knees in line with feet.
Drive through heel of front leg.
Squat Into Calf Raise Quads
TEMPO: 2112
Press all the way up your toes.
Hold top position.
Long Leg March* Hamstrings
TEMPO: 2010
Keep body in straight line.
Perform alternating straight leg raise.
Giant Set B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Rotational Push Up* Chest
SETS: 3
TEMPO: 2111
Do a push-up, then shift weight to one side
and rotate body.
Prone Arm Circle Back
TEMPO: 2121
Keep chest, arms and legs off ground.
Palms face up at end position.
Arnold Press Shoulders
TEMPO: 3010
Squeeze glutes to keep torso upright.
Externally rotate while you press.
Bent Over Rear Delt Fly Shoulders
TEMPO: 2011
Keep torso stationary. Elbows slightly bent.
Bring weights out, not back.
Continued on next page 4 5
PHASE 2
W O R K O U T 3 Continued
Triset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Skater* Quads
SETS: 3
TEMPO: 2111
Hop from side to side. Knees slightly bent.
Touch opposite foot with hand.
Heels Elevated Glute Bridge Glutes
TEMPO: 2111
Elevate your feet. Drive through heels.
Extend hips upwards.
Rolling Squat Quads
TEMPO: 3010
Stand up tall. Roll back to shoulders.
Bring knees to chest.
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Side Plank Knee Elbow* Core
SETS: 3
TEMPO: 2111
Feet are stacked. Body forms straight line.
Touch knee with elbow.
Leg Raise Core
TEMPO: 3011
Keep lower back on ground.
Keep legs straight.
46
PHASE 2
WORKOUT 4
Triset A
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Clean And Press* Quads
SETS: 3
TEMPO: 10X0
Keep back straight. Thrust elbows forward.
Press weight overhead.
Elevated Lateral Lunge* Quads
TEMPO: 2010
Knees travel in line with toes.
Lower until knee is about 90 degrees.
Fire Hydrant* Glutes
TEMPO: 2111
Hands and knees on ground. Knee in bent
position. Move knee away from body.
Giant Set B
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Pike Push Up Shoulders
SETS: 3
TEMPO: 2010
Hands shoulder width apart.
Body forms upside down V.
Lying Lat Pulldown Back
TEMPO: 2010
Keep head straight. Pull elbows down and in.
Chest Press Chest
TEMPO: 2110
Elbows at 45 degree angle.
Scapulae retracted and depressed.
BW Tricep Extension Triceps
TEMPO: 2210
Keep body straight.
Push up by locking arms out.
Continued on next page 4 7
PHASE 2
W O R K O U T 4 Continued
Triset C
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Lunge* Quads
SETS: 3
TEMPO: 3010
Keep chest out. Knees stay in line with toes.
Frog Pump Glutes
TEMPO: 2112
Bottom of feet together. Keep heels close to
glutes. Bridge into air.
Sumo Squat Glutes
TEMPO: 2011
Wide stance. Slight toe flare.
Knees travel in line with toes.
Superset D
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Mountain Climber* Core
SETS: 3
TEMPO: ----
Keep core engaged. Back stays straight.
Bring knees forward.
Bicycle Crunch* Core
TEMPO: 2011
Don't pull neck.
Keep shoulder blades off ground.
48
PHASE 3
Weeks 9-12
PHASE 3
SCHEDULE
3 Day Schedule
4 Day Schedule
5 Day Schedule
Daily Steps: 12-14k
Daily Steps: 12-14k
Daily Steps: 12-14k
MON
MON
MON
Workout 1
Workout 1
Workout 1
TUE
TUE
TUE
45 min LISS
Workout 2
Workout 2
WED
WED
WED
Workout 2
40 min LISS
45 min LISS
THU
THU
THU
45 min LISS
Workout 3
Workout 3
FRI
FRI
FRI
Workout 3
Workout 4
Workout 4
S AT
S AT
S AT
40 min LISS
Workout 1
SUN
SUN
SUN
50
PHASE 3
WORKOUT 1
Triset A
A 1 R E P S : 8 - 1 0 (*per side)
A 2 R E P S : 1 2 - 1 5 (*per side)
A 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
A1 Bulgarian Split Squat* Glutes
SETS: 3
TEMPO: 3010
Lower to feel stretch glutes. Elevate back foot.
Lower elevation is easier.
A2 Reverse Hyper Glutes
TEMPO: 2112
Hips hang off platform.
Squeeze glutes to raise legs.
A3 Lying Hip Abduction* Glutes
TEMPO: 2010
Bend legs at knees. Squeeze glutes.
Lower half of bottom leg stays on ground.
Triset B
B 1 R E P S : 8 - 1 0 (*per side)
B 2 R E P S : 1 2 - 1 5 (*per side)
B 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
B1 Push Up Chest
SETS: 3
TEMPO: 3010
Start in strong plank position.
Squeeze your pecs.
B2 OH Tricep Extension Triceps
TEMPO: 2210
Keep elbows in. Raise dumbbell straight
overhead. Only forearms move.
B3 Around The World Shoulders
TEMPO: 2020
Keep elbows slightly bent.
Move elbows by creating semi circle.
Continued on next page 5 1
PHASE 3
W O R K O U T 1 Continued
Triset C
C 1 R E P S : 8 - 1 0 (*per side)
C 2 R E P S : 1 2 - 1 5 (*per side)
C 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
C1 Chair Pistol Squat* Quads
SETS: 3
TEMPO: 3110
Stand in front of chair. Reach one leg into air.
Control lowering phase.
C2 Squat Press Quads
TEMPO: 20X0
Palms face each other. Elbows pointing
forward. Keep chest up.
C3 Lunge* Quads
TEMPO: 2010
Keep chest out. Knees stay in line with toes.
Triset D
D 1 R E P S : 8 - 1 0 (*per side)
D 2 R E P S : 1 2 - 1 5 (*per side)
D 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
D1 Sliding Pulldown Back
SETS: 3
TEMPO: 3010
Pull elbows down. Focus on squeezing lats.
D2 Prone Arm Circle Back
TEMPO: 2121
Keep chest, arms and legs off ground.
Palms face up at end position.
D3 Alternate Hammer Curl* Biceps
TEMPO: 2011
Palms face torso. Keep upper arms stationary.
Focus on squeezing biceps.
Continued on next page 5 2
PHASE 3
W O R K O U T 1 Continued
Superset E
R E P S : 1 0 - 1 2 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Side Plank Knee Elbow* Core
SETS: 3
TEMPO: 2111
Feet are stacked. Body forms straight line.
Touch knee with elbow.
Hip Lift Core
TEMPO: 2111
Exhale when contracting abs.
Extend legs towards ceiling.
53
PHASE 3
WORKOUT 2
Triset A
A 1 R E P S : 8 - 1 0 (*per side)
A 2 R E P S : 1 2 - 1 5 (*per side)
A 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
A1 Single Leg Hip Thrust* Glutes
SETS: 3
TEMPO: 3112
Push through heel of front leg.
Start with weaker side.
A2 1
Rep Sumo Squat Glutes
TEMPO: 3011
Repeat bottom half of rep.
Knees travel in line with toes.
A3 Straight Leg Lift* Glutes
TEMPO: 2010
Hands and knee on ground. Keep leg straight.
Move leg away from body.
Triset B
B 1 R E P S : 8 - 1 0 (*per side)
B 2 R E P S : 1 2 - 1 5 (*per side)
B 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
B1 Shoulder Press Shoulders
SETS: 3
TEMPO: 3110
Squeeze glutes to keep torso upright.
Weights move in straight line.
B2 Diamond Push Up Triceps
TEMPO: 2111
Hands form diamond shape. Keep elbows
tucked. Keep body in straight line.
B3 Lateral Raise Shoulders
TEMPO: 2010
Lead with elbows. Keep elbows slightly bent.
No swinging.
Continued on next page 5 4
PHASE 3
W O R K O U T 2 Continued
Triset C
C 1 R E P S : 8 - 1 0 (*per side)
C 2 R E P S : 1 2 - 1 5 (*per side)
C 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
C1 Rolling Squat Quads
SETS: 3
TEMPO: 3010
Stand up tall. Roll back to shoulders.
Bring knees to chest.
C2 Sissy Squat Quads
TEMPO: 2110
Body forms straight line from neck to knees.
Lower your body backwards.
C3 Goblet Squat Quads
TEMPO: 2010
Hold weight close to chest. Keep chest up.
Heels slightly elevated.
Triset D
D 1 R E P S : 8 - 1 0 (*per side)
D 2 R E P S : 1 2 - 1 5 (*per side)
D 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
D1 Lying Lat Pulldown Back
SETS: 3
TEMPO: 3010
Keep head straight. Pull elbows down and in.
D2 Drag Curl Biceps
TEMPO: 3011
Palms face forward. Keep elbows close to
body. Bring elbows back.
D3 Rear Delt Row Shoulders
TEMPO: 2011
Wrists are pronated. Lift upper arms
perpendicular to torso.
Continued on next page 5 5
PHASE 3
W O R K O U T 2 Continued
Superset E
E 1 R E P S : 1 2 - 1 5 (*per side)
E 2 R E P S : 1 0 - 1 2 (*per side)
R E S T : 3 0 - 6 0 s (per set)
E1 Plank Shoulder Tap* Core
SETS: 3
TEMPO: ----
Wrists under shoulders. Touch shoulder with
opposite hand. Don't rotate at hips.
E2 Reverse Crunch Core
TEMPO: 2011
Bring knees towards chest.
Don't arch lower back.
56
PHASE 3
WORKOUT 3
Triset A
A 1 R E P S : 8 - 1 0 (*per side)
A 2 R E P S : 1 2 - 1 5 (*per side)
A 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
A1 Reverse Lunge OH Hold* Glutes
SETS: 3
TEMPO: 3010
Keep core tight and upper body upright.
Knees in line with toes.
A2 B-Stance RDL* Hamstrings
TEMPO: 3210
Slightly more narrow stance. Toes of back leg
in line with heel of front leg.
A3 Standing Hip Abduction* Glutes
TEMPO: 2011
Externally rotate hips.
Keep upper body motionless.
Triset B
B 1 R E P S : 8 - 1 0 (*per side)
B 2 R E P S : 1 2 - 1 5 (*per side)
B 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
B1 Arnold Press Shoulders
SETS: 3
TEMPO: 3110
Squeeze glutes to keep torso upright.
Externally rotate while you press.
B2 Power Push Away Shoulders
TEMPO: 20X0
Hands wider than shoulder width.
Push diagonally backwards.
B3 Skull Crusher Triceps
TEMPO: 2110
Keep upper arms stationary. Bend at elbows
to move weight. Keep elbows in.
Continued on next page 5 7
PHASE 3
W O R K O U T 3 Continued
Triset C
C 1 R E P S : 8 - 1 0 (*per side)
C 2 R E P S : 1 2 - 1 5 (*per side)
C 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
C1 Jumping Lunge* Quads
SETS: 3
TEMPO: 20X0
Switch position of legs as you jump.
Land in lunge position.
C2 Inner Leg Lift* Quads
TEMPO: 2011
Lie on your side. Keep bottom leg as straight
as possible as you lift it up.
C3 Squat Quads
TEMPO: 2010
Sit hips back and down. Keep knees in
direction of toes. Slight toe flare.
Triset D
D 1 R E P S : 8 - 1 0 (*per side)
D 2 R E P S : 1 2 - 1 5 (*per side)
D 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
D1 Bent Over Row Back
SETS: 3
TEMPO: 2011
Knees slightly bent. Keep spine neutral.
Torso stays stationary.
D2 Back Lift Back
TEMPO: 2011
Lie down on ground.
Raise back by pressing elbows into ground.
D3 Dumbbell Curl* Biceps
TEMPO: 3011
Rotate palms as you curl. Keep upper arms
stationary. Squeeze biceps.
Continued on next page 5 8
PHASE 3
W O R K O U T 3 Continued
Superset E
E 1 R E P S : 1 0 - 1 2 (*per side)
E 2 R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
E1 Reverse Plank Knee Tuck* Core
SETS: 3
TEMPO: 2011
Form straight line with body.
Bring knees towards chest.
E2 Cross Body Under Kick* Core
TEMPO: 2111
Start on hands and feet.
Perform under kick from side to side.
59
PHASE 3
WORKOUT 4
Triset A
A 1 R E P S : 8 - 1 0 (*per side)
A 2 R E P S : 1 2 - 1 5 (*per side)
A 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
A1 Step Up* Glutes
SETS: 3
TEMPO: 3121
Push through heel to lift body.
Keep leg close to platform.
A2 Sliding Leg Curl Hamstrings
TEMPO: 3010
Glutes are elevated.
Keep thighs in a straight line with upper body.
A3 Glute Kickback* Glutes
TEMPO: 2111
Hands and knees on ground. Knee in bent
position. Extend leg back and up.
Triset B
B 1 R E P S : 8 - 1 0 (*per side)
B 2 R E P S : 1 2 - 1 5 (*per side)
B 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
B1 Rotational Push Up* Chest
SETS: 3
TEMPO: 2111
Do a push-up, then shift weight to one side
and rotate body.
B2 BW Lateral Raise* Shoulders
TEMPO: 2011
Forearm half plank position to start.
Move body up and out.
B3 Tricep Dip Triceps
TEMPO: 2010
Keep body close to chair.
Lower until elbows are 90 degrees.
Continued on next page 6 0
PHASE 3
W O R K O U T 4 Continued
Triset C
C 1 R E P S : 8 - 1 0 (*per side)
C 2 R E P S : 1 2 - 1 5 (*per side)
C 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
C1 Lateral Squat* Quads
SETS: 3
TEMPO: 3010
Knees travel in line with toes.
Keep other leg straight.
C2 Narrow Stance Lunge* Quads
TEMPO: 2011
Avoid back leg drift.
Knees travel in line with toes.
C3 Squat Pulse Quads
TEMPO: 2010
Repeat bottom two-third range of motion.
Don't lock out at the top.
Triset D
D 1 R E P S : 8 - 1 0 (*per side)
D 2 R E P S : 1 2 - 1 5 (*per side)
D 3 R E P S : 1 5 - 2 0 (*per side)
R E S T : 3 0 - 6 0 s (per set)
SETS: 3
D1 Sliding Pulldown Back
TEMPO: 3010
D2 Rear Delt Fly Shoulders
TEMPO: 2111
Pull elbows down. Focus on squeezing lats.
Keep torso stationary. Elbows slightly bent.
Bring weights out, not back.
D3 Superman Back
TEMPO: 2010
Arms and legs fully extended.
Lift chest, arms and legs off ground.
Continued on next page 6 1
PHASE 3
W O R K O U T 4 Continued
Superset E
R E P S : 1 2 - 1 5 (*per side)
R E S T : 3 0 - 6 0 s (per set)
Commando Core
SETS: 3
TEMPO: ----
Wrists under shoulders. Come down to
forearms. Don't rotate at hips.
Get Up* Core
TEMPO: 2111
One leg close to body. Push through heel.
Reach one arm to ceiling.
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#5.
You're Finished
A L T E R N AT I V E E X E R C I S E S
Exercises can be categorized by
their primary movement patterns.
If there is an exercise you aren’t able to do or that
doesn’t feel right, you can substitute it with one of
the exercises from the same category.
S Q U AT
LUNGE
BRIDGE
1 1/2 Rep Squat
1 1/2 Rep Sumo Squat
Front Squat
Goblet Squat
Rolling Squat
Sissy Squat
Squat
Squat Into Calf Raise
Squat Press
Squat Pulse
Squat Up And Down
Sumo Squat
Bulgarian Split Squat
Chair Pistol Squat
Curtsy Lunge
Elevated Lateral Lunge
Elevated Split Squat
Heel Touch Lunge
Inner Leg Lift
Jumping Lunge
Lateral Squat
Lunge
Narrow Stance Lunge
Reverse Lunge
Reverse Lunge OH Hold
Skater
Step Up
Frog Pump
Glute Bridge
Heels Elevated Glute
Bridge
Hip Thrust
Single Leg Hip Thrust
Single Leg Glute Bridge
HIP HINGE
B-Stance RDL
Clean And Press
Glute Kickback
Long Leg March
Reverse Hyper
Romanian Deadlift
KNEE FLEXION
Hamstring March
Lying Leg Curl
Sliding Leg Curl
VERTICAL PUSH
Arnold Press
Around The World
BW Lateral Raise
Lateral Raise
Pike Push Up
Shoulder Press
HIP ABDUCTION
Fire Hydrant
Lateral Walk
Lying Hip Abduction
Seated Hip Abduction
Standing Hip Abduction
Straight Leg Lift
H O R I Z O N TA L P U S H
Chest Press
Cobra Push Up
Diamond Push Up
Kneeling Diamond Push Up
Kneeling Push Up
Power Push Away
Push Up
Push up Renegade Row
Rotational Push Up
Continued on next page 6 4
VERTICAL PULL
ELBOW EXTENSION
C O R E S TA B I L I T Y
Lying Lat Pulldown
Sliding Pulldown
BW Tricep Extension
OH Tricep Extension
Skull Crusher
Tricep Dip
Commando
Get Up
Mountain Climber
Plank Leg Kick Into Knee In
Plank Shoulder Tap
Prone Arm Circle
Reverse Plank Knee Tuck
Reverse Plank Toe Touch
Side Half Plank Knee Elbow
Side Plank Knee Elbow
Superman
H O R I Z O N TA L P U L L
Back Lift
Bent Over Rear Delt Fly
Bent Over Rear Delt Row
Bent Over Row
ELBOW FLEXION
Alternate Bicep Curl
Alternate Hammer Curl
Drag Curl
CORE FLEXION
Hip Lift
Leg Raise
Reverse Crunch
C O R E R O TAT I O N
Bicycle Crunch
Cross Body Under Kick
65
V I D E O D E M O N S T R AT I O N S
Click on an exercise below to view a
video of me performing that exercise.
1 1/2 Rep Squat
Glute Kickback
Reverse Hyper
1 1/2 Rep Sumo Squat
Goblet Squat
Reverse Lunge
Alternate Bicep Curl
Hamstring March
Reverse Lunge OH Hold
Alternate Hammer Curl
Heel Touch Lunge
Reverse Plank Knee Tuck
Arnold Press
Heels Elevated Glute Bridge
Reverse Plank Toe Touch
Around The World
Hip Lift
Rolling Squat
B-Stance RDL
Hip Thrust
Romanian Deadlift
Back Lift
Inner Leg Lift
Rotational Push Up
Bent Over Rear Delt Fly
Jumping Lunge
Seated Hip Abduction
Bent Over Rear Delt Row
Kneeling Diamond Push Up
Shoulder Press
Bent Over Row
Kneeling Push Up
Side Half Plank Knee Elbow
Bicycle Crunch
Lateral Raise
Side Plank Knee Elbow
Bulgarian Split Squat
Lateral Squat
Single Leg Glute Bridge
BW Lateral Raise
Lateral Walk
Single Leg Hip Thrust
BW Tricep Extension
Leg Raise
Sissy Squat
Chair Pistol Squat
Long Leg March
Skater
Chest Press
Lunge
Skull Crusher
Clean and Press
Lying Hip Abduction
Sliding Leg Curl
Cobra Push Up
Lying Lat Pulldown
Sliding Pulldown
Commando
Lying Leg Curl
Squat
Cross Body Under Kick
Mountain Climber
Squat Into Calf Raise
Curtsy Lunge
Narrow Stance Lunge
Squat Press
Diamond Push Up
OH Tricep Extension
Squat Pulse
Drag Curl
Pike Push Up
Squat Up And Down
Elevated Lateral Lunge
Plank Leg Kick Into Knee In
Standing Hip Abduction
Elevated Split Squat
Plank Shoulder Tap
Step Up
Fire Hydrant
Power Push Away
Straight Leg Lift
Frog Pump
Prone Arm Circle
Sumo Squat
Front Squat
Push Up
Superman
Get Up
Push Up Renegade Row
Tricep Dip
Glute Bridge
Reverse Crunch
66
SUPPORT
For support, please email guide@gainsbybrains.com. I love to connect
on social media, but unfortunately I cannot keep up with DM’s or
explain things in details in the comments. So for any questions or
remarks, please email guide@gainsbybrains.com and we’ll get back to
you as soon as possible!
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 of the information in this
program is strictly at your own risk. Sophie van Oostenbrugge and
GAINSBYBRAINS B.V. 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 documents included or exchanged between Sophie van
Oostenbrugge and/or GAINSBYBRAINS B.V. and the Client are
the intellectual property of Sophie van Oostenbrugge and/or
GAINSBYBRAINS B.V. and are not to be copied, sold, published, posted,
or redistributed either in part or in full without my written consent.
All violations will be prosecuted to the fullest extent of the law.
67