Booty Building 3 Month Workout Prigra

IG/TWITTER/YOUTUBE: LIVEFITWITHJESS
8 WEEK BOOTY BUILDING GUIDE

Jessica Vaszily – Instagram/Twitter/YouTube: @LIVEFITWITHJESS
• NEW FEATURE: Not sure what a certain exercise is? Or how proper form
should look like? Just go to Instagram and search the hashtag next to the
exercise in this program and a video by me will show up! Easy as pie! This is
new and I don’t have a video for every exercise yet but it will be finalized
soon!
• Notes: REMEMBER TO STRETCH BEFORE AND AFTER EACH WORKOUT.
Stretching is one of the most important factors in building muscle that
people often overlook. Not only does stretching speed muscle recovery but it
increases your ROM (range of motion) allowing work on a larger portion of
that muscle which results in muscle growth. It also increases blood flow and
reduces knots and cramps!
• Light weight: These exercises require low weight because you will be
performing AS MANY REPITITIONS AS POSSIBLE (AMRAP) until failure! (Low
weight, High rep).
• Moderate weight: This refers to a weight on machines or free weights that
you can perform the stated amount of reps and sets without having to stop,
but also creating fatigue. EXAMPLE: if the program says 10 reps X 3 sets, it
should be at a weight that is challenging enough to fatigue you after the 10
reps. Not a weight that is too heavy to perform the 10 reps.
• Heavy weight: Heavy weight exercises do NOT mean your maximum weight
possible. These exercises will require a heavier weight than light or moderate
but fewer repetitions. (High weight, Low rep).
• Super Set: This type of workout requires two exercises at a time, rather than
one. You will complete one SET of the stated exercise and then one SET of the
paired exercise. You will then alternate back and forth between both
exercises until you have completed 3 sets for each (6 TOTAL). EXAMPLE: 8
lunges → 8 squats → 8 lunges → 8 squats → 8 lunges → 8 squats.
• IF YOUR LEGS ARE STILL TOO SORE TO FOLLOW THE PROGRAM AND
CONTINUE ONTO THE NEXT LEG DAY WHEN IT COMES, THEN PUSH
EVERYTHING UP ONE DAY AND TAKE A REST DAY AND STRETCH, STRETCH,
STRETCH!!!
• SEND PROGRESS PICTURES TO ME!!! (will only post with your consent!)
WEEK 1:
Day 1 – Glutes and Hamstrings

Intensity – Moderate weight
5 minute warm up on elliptical
• Activation:
20 donkey kicks each leg
20 fire hydrant kicks each leg
20 squats
• Hip thrusts: 12 reps x 3 sets. You may do these with a barbell, or with the smith
machine! Use a mat or barbell pad for your hips! #lfwjhipthrusts (second video in the
series)
• Sumo deadlifts: 12 reps x 3 sets. Use a barbell or smith machine and add your own
weight or a premade barbell. #lfwjsumodeadlift
SUPER SET WITH ¯
• Hamstring ball curl: 15 reps x 3 sets. Remember this is a super set! So you would do 12
sumo deadlifts, then 15 hamstring ball curls ® 12 sumo deadlifts ® 15 hamstring ball
curls ® 12 sumo deadlifts ® 15 hamstring ball curls. #lfwjballhamcurl
• Cable pull through: 10 reps x 3 sets. #lfwjcablepullthrough (first exercise in video)
SUPER SET WITH ¯
• Side lunge with deadlift: 8 reps x 3 sets. ONE set = lunge right, deadlift middle, lunge
left, deadlift middle!!! #lfwjsidelungewithdeadlift (first video in the series)
• Hip abduction machine: 15 reps x 3 sets. After the third set, push out as far as you can
and pulse there until failure! #lfwjhipabductorpulse (last video in series)
Day 2 – Biceps, back + abs

5 minute warm up on any cardio machine
• Bicep curls: 10 reps x 3 sets. Alternate the right and left arm! Not 10 reps for each arm,
10 reps total!
• Lat pull down: 10 reps x 3 sets
• Seated row: 10 reps x 3 sets
• Hammer curls: 10 reps x 3 sets
• One arm bent over row: 10 reps x 3 sets
• Assisted pull up machine: 8 reps x 5 sets
ABS
Do as many reps as YOU think YOU can do! Do these exercises once in order and then repeat
the circuit 3 TIMES! Every time you complete an ab workout, you should be trying to increase
the reps each time. So the next time you do this workout (Day 3) try to increase the amount of
reps even if it’s only by 2!
• Leg raises: 10 reps (if you are more advanced, place hands behind the head ONLY if you
can keep your back flat on the ground without it arching each rep)
• Crunches with knees bent, feet off the ground: 30-50 reps. Shown below:
• Reverse crunch: 15 reps. Same starting position as crunch but your hands may be under
your butt! (if you are more advanced, place hands behind the head ONLY if you can keep
your back flat on the ground without it arching each rep) Bring your knees towards your
chin and lift the butt off the ground slightly, then back down and extent the legs.
• “High knees”: 20-30 reps. Imagine doing high knees but laying on your back! Again
hands should be placed wherever appropriate for your strength level!
• Bicycle variation: 20-50 reps. Alternate each elbow to the opposite knee! Shown below:
• Plank with shoulder tap: 20/+ reps. Do NOT swing your hips! Try to keep them level and
parallel to the ground! Shown below:
Day 3 – Triceps, shoulders + abs

Intensity: Moderate weight
• TRIPLE SET: standing dumbbell frontal raise: 5 reps ® standing dumbbell lateral raise: 5
reps ® standing dumbbell shoulder press: 5 reps. Repeat in the same order but
decrease the reps to only 4. Then again and decrease to 3, then 2, then 1.
• Tricep rope pull down: 10 reps x 3 sets. ELBOWS ARE GLUED TO YOUR SIDES! They
shouldn’t be coming forward or backward. There should be NO shoulder rotation, only
ELBOW rotation!
• Upright row: 10 reps x 3 sets. Use pre-made barbell or a kettle bell!
• Skull crushers: 10 reps x 3 sets. Use 2 dumbbells rather than a barbell. Again, NO
shoulder rotation! There should only be pivoting through the elbow! Shown below:
ABS
the circuit 3 TIMES! (same as day 2 exercises. Try to increase your reps!)
• Crunches with knees bent, feet off the ground: 30-50 reps.
• Bicycle variation: 20-50 reps. Alternate each elbow to the opposite knee!
parallel to the ground!
Day 4 – Glutes, quads + calves

You should be trying to add on more weight for each exercise that was done on Day 1
• Activation:
20 fire hydrant kicks each leg
20 squats
• Hip thrusts: 12 reps x 5 sets. After the 5th set, take off half of the weight and do AMRAP
(as many reps as possible) UNTIL YOU CAN’T THRUST ANYMOREEE!
• Sumo deadlifts: 12 reps x 3 sets. Use a barbell and add your own weight or a premade
barbell. #lfwjsumodeadlift
SUPER SET WITH ¯
• Weighted lunges: 20 reps x 3 sets. You can hold dumbbells or use a barbell behind the
head. Go deep (low) in the lunge to get a greater range of motion. Do NOT push off the
back foot, push through the heel in the front foot to get up each time! The back foot is
only for balance! You should be lunging low enough that the back knee touches the
ground but come UP before you try to go FORWARD. DOWN, UP… THEN FORWARD
(next leg).
• Single leg press: 12 reps x 3 sets. Use the machine shown below with weight that can be
changed with a pin not a plate loaded leg press! Foot should be between your hips and
your chest. PUSH THROUGH THE HEELS! DO NOT FULLY EXTEND THE KNEE! In the photo
below, I am at the end of the rep, I would not extend my leg any further or else it would
promote injury by hyperextension!
• Cable kickbacks: 12 reps x 3 sets.

SUPER SET WITH ¯
• Elevated squat drop set: 8 reps @ EACH weight x 3 sets. Place a 5lbs plate under the
heel of each foot. The front half of your foot should be on the ground! Use whatever
weight YOU are comfortable with! I use 60lbs for the first 8 reps, then I use 45lbs for the
next 8 reps and then 30lbs for the last 8 reps. Each rep should be a pulse rep! You would
squat and then pulse in that position for 1 pulse and then go back up. 8 reps @ each
weight = 24 reps which is only 1 set! You would repeat this 3 times with the previous
exercise (single leg press) in between each set. #lfwjsquatdrop (first video in series)
• Calf raises: 12 reps x 3 sets. you can do this on a step while holding dumbbells, on the
smith machine with a small elevation under the feet, or on a calf raise machine.
Day 5 – Light recovery

• 30 minutes on stair master. This is a nice light pace just to get a good sweat and lightly
work the lower body after a tough leg day! The worst thing you can do for sore muscles
is SIT AND DO NOTHING! You need to be stretching before and after ESPECIALLY after
leg workouts.
Day 6 – Cardio + abs

• Sprint intervals: 5 sets. Treadmill incline should be at least at 2 (I do incline 5). Speed
should be 85%! This means not your 100% fastest speed but a bit less! Sprint for 30
seconds and rest for 2 minutes. If you are a beginner or do not have great cardio yet,
start with 20 second sprints instead of 30 seconds! Do NOT stand on the sides for the
whole 2-minute break! Yes, I jump on the sides of the treadmill right after because it’s
going too fast to slow down but try and walk for the remainder of the 2 minutes!
ABS
Day 7 – REST DAY

• STRETCH STRETCH STRETCH!!!
WEEK 2:

Intensity: Heavy weight
Try to add on more weight for each exercise that has been done before
• Activation:
20 jump squats
20 glute bridges
• Hamstring curl: 8 reps x 3 sets. Do not flex the feet or allow your hips to come off of the
platform.
SUPER SET WITH ¯
• Reverse frog pumps on hamstring curl: 8 reps x 3 sets. You will need to lower the
weight about 10-20lbs for this exercise. Don’t try to touch your butt on this one! Once
your legs are at about half of the rep, push your feet up to the sky so that the roll on
your ankles, rolls down to the back of your knees! Do not hold for any amount of time at
the top yet! This will come later! #lfwjhamfrogpumps
• Romanian deadlift: 8 reps x 3 sets. I’m using elevation because 45lbs plates are so big
that it takes away some of the range of motion. You can try this if you like! Do whatever
feels best for YOU. Keep the bar close to your legs at all times. Notice in the video that I
NEVER straighten my knees all the way to prevent hyperextension! Instead of letting my
knees buckle, I’m THRUSTING forward and squeezing the glutes. #lfwjromdead
SUPER SET WITH ¯
left, deadlift middle!!! Wide stance about #lfwjsidelungewithdeadlift (first video in the
series)

10 reps total!
ABS
the circuit 3 TIMES! (Try to increase your reps again!)

ELBOW rotation!
shoulder rotation! There should only be pivoting through the elbow!
ABS
the circuit 3 TIMES!
• Leg raises: 10 reps.
• Sit-ups: 15 reps. You can use a plate to put on top of your feet if you need to.
• Side plank reach throughs: 10 reps each side. Shown below:

• Activation:
20 jump squats
20 glute bridges
• Bulgarian split squats: 10 reps x 3 sets. I prefer to use the smith machine for these! Go
as low as you can and push through the heel in the front foot to get up! Do not use the
back foot to push, it is only for balance, notice in my videos how the back foot looks
limp. #lfwjbulgariansplit
• Triple threat leg extension machine: 10 reps x 15 second rest ® x 8 reps x 15 second
rest ® 6 reps x 2 min rest ® x 3 sets. (REPEAT THIS 3 TIMES) keep the same weight the
whole time! 1 set = 10 reps, 15 sec rest, 8 reps, 15 sec reps, 6 reps, 2 min rest.
• Single leg press: 12 reps x 3 sets each leg. Same as week 1, day 4 single leg press.
SUPER SET WITH ¯
• Elevated squat drop set: 8 reps @ EACH weight x 3 sets. Same as in week 1, day 4.
#lfwjsquatdrop (first video in series).

• 30 minutes on stair master.

• Sprint intervals: 5 sets. Sprint for 30 seconds and rest for 2 minutes.
ABS
• Side plank reach throughs: 10 reps each side. Shown on week 2, day 3.
Day 7 – REST DAY

WEEK 3

• Activation
20 clam shells each leg
20 jump squats
• Bulgarian split squats: 10 reps x 3 sets.
SUPER SET WITH ¯
• Hamstring curl: 8 reps x 3 sets.
SUPER SET WITH ¯

• Reverse frog pumps on hamstring curl: 8 reps x 3 sets. #lfwjhamfrogpumps
SUPER SET WITH ¯
• Lateral cable kicks: 10 reps x 3 sets each leg. #lfwjlatkick (last video in series)

10 reps total!
ABS

ELBOW rotation!
ABS
• Pulse ups: 15 reps. Shown below:

• Activation:
• 40 donkey kicks each leg
• 20 clam shells each leg
• 20 jump squats
• Barbell squats drop set: 8 reps x 5 sets. Start with a moderate-heavy weight that you
can do 8 reps of and be fatigued. Lower the weight by 5-10lbs each set until you’re
finished 5 sets. if you cannot squat a plate loaded barbell yet, just use 5 different pre-
made barbells as shown below:
• Side lunge on bosu ball: 12 reps x 3 sets each leg. Push through the heel! Do not buckle
the knee and be sure to thrust forward! #lfwjbosuidelunge
SUPER SET WITH ¯
• Jump squat walk: 10 reps x 3 sets. Perform 1 jump squat and then stay low in squat
position while you take 3 side shuffle steps to the right, then jump again and take 3
steps to the left! Continue until 10 reps are finished. 1 rep = JUMP + 3 STEPS. If you have
resistance bands, place it above the knees!
rest ® 6 reps x 2 min rest ® x 3 sets. (REPEAT THIS 3 TIMES)


ABS
• Pulse ups: 15 reps.
Day 7 – REST DAY

WEEK 4

• Activation:
20 glute bridges
20 jump squats
• “B” stance hip thrusts (single leg thrusts): 10 reps x 5 sets each leg. On smith machine
or with a barbell. One leg is in a normal hip thrusts stance, the other is farther away
from your body and only the heel of that foot is on the ground. This furthest leg is only
for balance! Shown below:
• Single leg press: 12 reps x 3 sets each leg.

SUPER SET WITH ¯
• Reach throughs: 12 reps x 3 sets. Wide sumo stance. Using a dumbbell as shown below.
#lfwjreachthroughs (second video in series)

SUPER SET WITH ¯
• Lateral cable kicks: 10 reps x 3 sets each leg. #lfwjlatkick (last video in series)
• Single leg hip abductor: 20 reps x 3 sets each leg. On the hip abduction machine, you’ll
be abducting ONE leg only at a time. #lfwjsinglelegabduct

10 reps total!
ABS
• Reverse crunch: 15 reps.
• “High knees”: 20-30 reps. Imagine doing high knees but laying on your back!
• Plate pass: 8-10 reps. Start with 2lbs! if you can do heavier without letting your back
arch and come off the ground go for it! #lfwjplatepass (5th video in series)

ELBOW rotation!
ABS
• Plate pass: 8-10 reps. #lfwjplatepass (5th video in series)

• Activation:
20 glute bridges
20 jump squats
• Elevated squat drop set: 8 reps @ EACH weight x 5 sets. #lfwjsquatdrop (first video in
series).
• Sumo squats on smith machine: 10 reps x 3 sets. #lfwjsmithsumo (watch both videos in
this series).
SUPER SET WITH ¯
• Narrow stance smith machine squats: 10 reps x 3 sets. I like to put my feet even closer
together than in this photo. Make sure that when you squat, your knees DO NOT go past
your feet. If they do, your feet are not far enough out!
• Calf raises: 12 reps x 3 sets. you can do this on a step while holding dumbbells, on the
smith machine with a small elevation under the feet, or on a calf raise machine.


ABS
• Pulse ups: 15 reps.
Day 7 – REST DAY

WEEK 5

Intensity – Heavy weight
• Activation:
20 glute bridges
20 jump squats
• Hamstring curl: 8 reps x 5 sets. Do not flex the feet or allow your hips to come off of the
platform.
SUPER SET WITH ¯
• Reverse frog pump HOLDS on hamstring curl: 8 reps x 5 sets. During each rep, hold it at
the top for 3 seconds before coming back down! Remember the weight should be less
than what you would do for normal hamstring curls! #lfwjhamfrogpumpholds (5th video
in series)
• Single leg press: 8 reps x 5 sets each leg.
SUPER SET WITH ¯

10 reps total!
ABS
• Plate pass: 8-10 reps. If you can do heavier than last time without letting your back arch
and come off the ground go for it! #lfwjplatepass (5th video in series)

ELBOW rotation!
ABS
• Sit-ups: 15 reps.
• Plate pass: 8-10 reps.
• Pulse ups: 10 reps

Intensity: Light weight
• Activation:
20 glute bridges
20 jump squats
• Barbell squats drop set: 10 reps x 5 sets. Start with a moderate weight that you can do
10 reps of and be fatigued. Lower the weight by 5-10lbs each set until you’re finished 5
sets. if you cannot squat a plate loaded barbell yet, just use 5 different pre-made
barbells.
• Jumping Bulgarian split squats: 12 reps x 3 sets. Just like Bulgarian split squats but with
no smith machine or weight! Just use your body weight for now. Back foot on a bench
for balance, front foot doing all the work! Shown below:
• Narrow stance smith machine squats: 15 reps x 3 sets. Shown in week 4, day 4.
SUPER SET WITH ¯
• Kettlebell swings: 15 reps x 3 sets. If there are no kettlebells, just use a dumbbell but
hold on tight! Shown below:
• Lateral cable kicks: 12 reps x 5 sets each leg. #lfwjlatkick



ABS
Day 7 – REST DAY

WEEK 6

• Activation
20 jump squats
20 side lunges each leg
25 glute bridges
• “B” stance hip thrusts (single leg thrusts): 10 reps x 5 sets each leg. Just like week 4, day
1 but try to increase the weight even if it’s only by a 2.5lbs plate!
• Good mornings: 10 reps x 5 sets. Place 5lbs plate under the front half of each foot a bit
further than shoulder width apart. Your heels should be touching the ground at all
times. Keep knees ben like you would during a Romanian deadlift but the weight is on
your back instead. Stick your butt OUT and do not hyperextend the knees or arch the
back. If either of these things happen, then the weight is too heavy for now!
#lfwjgoodmornings
• Hamstring curl: 10 reps x 5 sets.
SUPER SET WITH ¯
• Reverse frog pump HOLDS on hamstring curl: 8 reps x 5 sets. During each rep, hold it at
the top for 3 seconds before coming back down! Remember the weight should be less
than what you would do for normal hamstring curls! #lfwjhamfrogpumpholds (5th video
in series)
• Sumo deadlifts: 10 reps x 3 sets. Use a barbell or smith machine and add your own
weight or a premade barbell. #lfwjsumodeadlift
SUPER SET WITH ¯
• Romanian deadlift: 10 reps x 3 sets. Smith machine, barbell or pre-made barbell
#lfwjromdead
• Bench cable kicks: 12 reps x 3 sets each leg. Place a bench close to the cable as shown
below. Keep upper body still and abs contracted at all times to help stability. Bring the
knee forward without hunching the back and kick back and up! #lfwjbenchcablekicks

10 reps total!
ABS
• Plate pass: 8-10 reps. If you can do heavier than last time without letting your back arch
and come off the ground go for it! #lfwjplatepass (5th video in series)


ELBOW rotation!
ABS

Intensity: Heavy weight
• Activation
20 jump squats
25 glute bridges
• Jumping Bulgarian split squats: 10 reps x 3 sets. Try hold 5lbs dumbbells or more if you
can!
series).
• Box squats: 8 reps x 3 sets. You can use a jumping box or just a bench! Do NOT let your
pelvis rotate in so that your lower back starts to hunch over once you touch the bench.
Do NOT lift your feet off of the ground. Push through the heels to get back up! Thrust
forward and squeeze at the top of the rep! #lfwjboxsquats (second video in series)
SUPER SET WITH ¯
• Kettlebell swings: 15 reps x 3 sets. If there are no kettlebells, just use a dumbbell but
hold on tight! Same as week 5, day 4.


ABS
• Plank plate pull: 10 reps. In a plank position, use your right hand to reach under and
across to pull a plate from behind the left hand over to the right. Repeat by alternating
arms to pull the plate across the floor. Do not let your hips sway back and forth. Try to
keep the core engaged and parallel to the floor at all times. I use a 25lbs plate but start
with whatever you are comfortable with!
Day 7 – REST DAY

WEEK 7:

• Activation
20 jump squats
25 glute bridges
• Single leg deadlift: 10 reps x 3 sets. Use. Bench for your back leg for balance! Keep the
knee on the front leg bent at all times! Thrust forward at the top of each rep and bend
down with back straight far enough that you feel a stretch in the hamstrings! Hold onto
the wall if you have poor balance! #lfwjsingledead (second video on series)
SUPER SET WITH ¯
• Hamstring ball curl: 15 reps x 3 sets. #lfwjballhamcurl

SUPER SET WITH ¯
• Hip abduction machine: 15 reps x 5 sets. After the 5th set, push out as far as you can and
pulse there until failure! #lfwjhipabductorpulse (last video in series)

10 reps total!
ABS
• Plank plate pull: 10 reps.

ELBOW rotation!
ABS

• Activation:
20 glute bridges
20 jump squats
• Jumping Bulgarian split squats: 10 reps x 3 sets. Try hold 5lbs dumbbells or more if you
can!
• Weighted lunges: 20 reps x 5 sets.
SUPER SET WITH ¯
• Bench cable kicks: 12 reps x 5 sets each leg. #lfwjbenchcablekicks
• Box squats: 10 reps x 5 sets. #lfwjboxsquats (second video in series)
• Slam ball squats: 15 reps x 3 sets. #lfwjslamball (5th video in series)
• Single leg hip abductor: 20 reps x 5 sets each leg. #lfwjsinglelegabduct


ABS
Day 7 – REST DAY

WEEK 8:

Intensity – Heavy weight
• Donkey kicks on smith machine: 8 reps x 3 sets each leg. Place a mat on the floor under
the bar and bring the bar down to about 1 foot off of the ground. Use a resistance band,
cloth, or friend to help hold the hooks in place so that when you kick up, it doesn’t hook
at the top and get stuck! You really only need to have one side held down because they
both move at the same time! You can see how I do this with a resistance band in my
video. #lfwjsmithdonkey if you cant seem to get this exercise down yet, just resort to a
glute kickback machine!
SUPER SET WITH ¯
• Reach throughs: 12 reps x 3 sets. Wide sumo stance. #lfwjreachthroughs (second video
in series)
• Single leg deadlift: 10 reps x 3 sets. #lfwjsingledead (second video on series)
SUPER SET WITH ¯
• Side lunge on bosu ball: 12 reps x 3 sets each leg. Push through the heel! Do not buckle
the knee and be sure to thrust forward! #lfwjbosuidelunge
• Good mornings: 8 reps x 5 sets. #lfwjgoodmornings

10 reps total!
ABS
• Plank plate pull: 10 reps.

ELBOW rotation!

ABS

• Activation:
20 glute bridges
20 jump squats
• Bulgarian split squats: 10 reps x 5 sets.
• Narrow stance smith machine squats: 10 reps x 5 sets
SUPER SET WITH ¯
• Kettlebell swings: 15 reps x 5 sets.
series).


ABS
Day 7 – REST DAY

AT HOME WORKOUTS: whenever you want! (Typically on “rest” days if you are not too sore OR
if life gets in the way and you can’t make it to the gym that day!).
LEGS: tip! Always remember when doing leg exercises to keep the weight on your heels not your
toes! This engages the glutes.
• Alternate one squat and one strict leg deadlift – no weight just your bodyweight. (3 sets
of 40)
• Elevated glute bridge (3 sets of 20)
• Single leg step up – onto a chair or stool. (3 sets of 15)
• Lunges (3 sets of 15)
• Donkey kicks (3 sets of 20 each leg)
• Lateral raises laying on your side (3 sets of 20 each leg)
HIIT for at home cardio:
• High knees: 30 seconds

• 30 second rest
• Jumping jacks: 30 seconds
• 30 second rest
• Mountain climbers: 30 seconds
• 30 second rest
• Pretend to jump rope: 30 seconds
• 30 second rest
• Burpees 30: seconds
• REST
• REPEAT THIS AS MANY TIMES AS YOU WANT OR CAN!

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IG/TWITTER/YOUTUBE: LIVEFITWITHJESS

8 WEEK BOOTY BUILDING GUIDE

Day 1 – Glutes and Hamstrings

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

Day 4 – Glutes, quads + calves

• Cable kickbacks: 12 reps x 3 sets.

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

Day 4 – Glutes, quads + calves

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

SUPER SET WITH ¯

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

Day 4 – Glutes, quads + calves

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

• Single leg press: 12 reps x 3 sets each leg.

• Cable kickbacks: 10 reps x 3 sets.

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

Day 4 – Glutes, quads + calves

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

Day 4 – Glutes, quads + calves

• Lateral cable kicks: 12 reps x 5 sets each leg. #lfwjlatkick

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

5 minute warm up on any cardio machine

Day 4 – Glutes, quads + calves

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

• Cable pull through: 10 reps x 5 sets. #lfwjcablepullthrough (first exercise in video)

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

• Pulse ups: 10 reps

Day 4 – Glutes, quads + calves

Day 5 – Light recovery

Day 6 – Cardio + abs

Day 7 – REST DAY

Day 1 – Glutes and Hamstrings

Day 2 – Biceps, back + abs

Day 3 – Triceps, shoulders + abs

• Upright row: 10 reps x 3 sets. Use pre-made barbell or a kettle bell!

Day 4 – Glutes, quads + calves