THE

GRACE FIT
GUIDE
WEEKS 9-16

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

1
Welcome to your brand new GFG, weeks 9-16!

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

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

Thank you for being a part of the GFG family – a community of kind, determined and
likeminded people who want to lift each other up and support each other on this journey.

Let's go!

2
Recommendations before you dive in:
TAKE PROGRESS PHOTOS! Take them before you start the guide and from then
on, every 1-4 weeks. Take the photos in the same place, position, lighting and time
of day to ensure you get the most reliable progress reviews!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

4. This guide has been checked and approved by a Certied Personal Trainer.

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

How to Use This Guide

- This ‘guide’ should be used as a small collection of workouts and advice from me, Grace.
- You may use this guide in any way you please!
Some ideas:
Use the guide for two months, following my 7-day workout and rest split.
Use the ‘3’ workouts for the rst month and ‘4’ workouts for the second
month. You can then even repeat for as many months as desired! Performing
the same workouts for a month may seem weird at rst, but it helps your
body to become familiar with the exercises and subsequently you should be
able to increase your weights a signicant amount throughout the month!

Use the guide indenitely, following my 7-day workout and rest split
alternating workouts weeks ‘3’ and ‘4’
Use the guide as a collection of workouts to which you refer from time to
time when you want to mix something up from your regular routine.

4
Use the Guide For Your Goals
I fully appreciate that people are using this guide for all different types of goals. Whether
your goal is fat loss, muscle gain, strength gains, falling in love with the gym again, this
guide can help you reach your goals. I’ve used this training style for both cutting and
bulking phases – here are some tips to use the guide to make the most of your goals:

WEIGHT LOSS/FAT LOSS:

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

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

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

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

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

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

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

days. It's where da booty comes from!

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

5
NEW TO LIFTING:
PARTY ON THE GYM FLOOR YOU CAN GAIN MUSCLE AND LOSE FAT AT THE
SAME TIME – these are called “newbie gains”, read up on them (a quick google
search is enough!)

Make the most of these months!

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

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

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

SUPPLEMENTS:
Supplements are supplements - they are not a necessity. However, they can
denitely enhance progress.

My top recommendations would be:

1. Glutamine

2. Creatine

3. BCAAs

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

Questions?

- Leave a comment on my social media pages

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

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

- www.iifym.com
- www.bodybuilding.com
- www.muscleandtness.com

6
 Weeks 9-12

LEGS 3

NUMBER EXERCISE SETS x REPS NOTES

Bodyweight Make sure your knees
1a 3x10 per leg
Stationary Lunges don’t go over your toes!

1b RB Glute Bridges 3x10 RB above knees

1c RB Crab Walks 3x12 RB above knees

Increase weight as you

15 reps, 12 reps, decrease reps. Make sure your
2 Barbell Squats
10 reps, 8 reps form is right! If you’re unsure,
ask a PT to help you.

DB Stiff-Leg Squeeze your hamstrings

3a 3x12
Deadlifts and glutes!

Push through your heels

Bosu Ball Glute
3b 3x15 per leg and squeeze your glutes
Bridges
at the top!
Push down, then come up
slowly to the count of four
4 Leg Curl 3x12
(eccentric phase). Drop set
every set another 15 reps

Feet wide and high. Drop set

5a Leg Press 3x10
every set another 15 reps

Single-Leg
5b 3x12 per leg Push through your heels!
Leg Press

Don't forget to do your nishers!

7
 Weeks 9-12

ARMS & 3
CHEST

NUMBER EXERCISE SETS x REPS NOTES

15 reps, 12 reps, Increase weight
1 Bench Press
10 reps, 8 reps as decreasing reps.

Try with your legs straight,

Tricep Dips
2 3x15 but if that’s too hard
against bench
then bend your legs.

3a DB Flyes 3x12 Engage your chest!

DB Bicep Both arms together. Drop set

3b 3x12
Curls every set another 8 reps

Close Grip Keep elbows tucked in to

4 3x10
Bench Press feel the tricep burn!

Face Pulls Take it slow! Drop set every

5a 3x12
with Rope set another 15 reps

Cable Overhead
Hold and squeeze
5b Tricep Extensions 3x12
at the bottom!
with Rope

Don't forget to do your nishers!

8
 Weeks 9-12

BOOTY 3
NUMBER EXERCISE SETS x REPS NOTES

1a RB Glute Bridges 3x15 RB above knees

1b RB Crab Walks 3x15 RB above knees

RB Bodyweight
1c 3x15 RB above knees
Squats

Increase weight as you

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

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

Push through your heels

Elevated Single-
3b 3x12 per leg and squeeze your glutes
Leg Glute Bridges
at the top!
Push through your heels!
Single-Leg
4 3x12 per leg Drop set every set another
Leg Press
15 reps per leg

Go heavy, and push

5a Goblet Squats 3x10
through your heels!

Cable Glute Pull-

Squeeze your glutes! Drop set
5b Throughs using 3x12
last set another 15 reps
rope attachment

Don't forget to do your nishers!

9
 Weeks 9-12

BACK & 3
SHOULDERS

NUMBER EXERCISE SETS x REPS NOTES

Barbell Bent
1 4x10 Pull in to your belly button
Over Rows

Use your strength,

2 Military Press 4x10
not momentum.

Make sure your torso remains

still while you move your
3a Lateral Raises 3x12
arms. Drop set each set
another 15 reps

Make sure your torso remains

3b DB Front Raises 3x10
still while you move your arms

Use a seated row machine

Seated Cable or sit on the oor and use
4 3x12
Rows a normal cable machine. Drop
set each set another 12 reps

Bent Over
5a 3x12 Squeeze at the top!
DB Flyes

DB Rear Delt
5b Flyes over 3x10 Engage your delts!
incline bench

Don't forget to do your nishers!

10
 Weeks 13-16

LEGS 4

NUMBER EXERCISE SETS x REPS NOTES

RB Bodyweight
1a 3x10 RB above knees
Squats

1b RB Fire Hydrants 3x12 RB above knees

1c RB Glute Bridges 3x12 RB above knees

Increase weight as you

15 reps, 12 reps, decrease reps. Make sure your
2 Deadlifts
10 reps, 8 reps form is right! If you’re unsure,
ask a PT to help you.

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

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

Push down, then come up

slowly to the count of four
4 Leg Curl 3x12
(eccentric phase). Drop set
every set another 15 reps

Go heavy, and push

5a Goblet Squats 3x10
through your heels!

Single-Leg Don’t worry if these are hard at

5b 3x8 per leg
Deadlifts rst – practice makes perfect!

Don't forget to do your nishers!

11
 Weeks 13-16

ARMS & 4
CHEST

NUMBER EXERCISE SETS x REPS NOTES

DB Chest Press Go heavy! Drop set every
1 3x12
on Incline Bench set another 15 reps

Smith Machine
15 reps, 12 reps, Keep elbows tucked in to
2 Close Grip
10 reps, 8 reps feel the tricep burn!
Bench Press

3a DB Bicep Curls 3x12 Both arms together

DB Hammer
3b 3x10 Both arms together
Curls

Try with your legs straight,

4 Tricep Dips 4x15 but if that’s too hard then
bend your legs.

Removing the clip on the

cable will make it more
5a Cable Flyes 3x12
comfortable. Drop set each
set another 15 reps

Tricep
5b 3x10 Engage your core!
Pushdowns

Don't forget to do your nishers!

12
 Weeks 13-16

BOOTY 4

NUMBER EXERCISE SETS x REPS NOTES

1a RB Glute Bridges 3x12 RB above knees

1b Kettlebell Swings 3x15 Squeeze glutes!

1c RB Fire hydrants 3x15 RB above knees

Increase weight as you

15 reps, 12 reps, decrease reps. Make sure your
2 Sumo Deadlifts
10 reps, 8 reps form is right! If you’re unsure,
ask a PT to help you

DB Stiff-Leg Squeeze your hamstrings

3a 3x12
Deadlifts and glutes!

Go as heavy as possible!
DB Bulgarian
3b 3x15 per leg Drop set every set another 10
Split Squats
bodyweight reps per leg
Go heavy! Drop set every
DB Walking
4 3x15 per leg set another 10 bodyweight
Lunges
reps per leg

Go heavy and push

5a Cable Squats 3x15
through your heels.

5b Cable Kickbacks 3x15 per leg Push through the heel!

Don't forget to do your nishers!

13
 Weeks 13-16

BACK & 4
SHOULDERS

NUMBER EXERCISE SETS x REPS NOTES

DB Seated Go heavy! Drop set each
1 2x12
Shoulder Press set another 15 reps

15 reps, 12 reps,
2 Lat Pulldowns Slowly on the way up!
10 reps, 8 reps

Use your strength,

3a Military Press 3x10
not momentum.

Make sure your torso remains

DB Lateral
3b 3x12 still while you move your arms.
Raises
Drop set every set 15 reps

Barbell Bent
4 4x10 Pull in to your belly button
Over Rows

Make sure your torso remains

DB Front still while you move your
5a 3x12
Raises arms. Drop set last set
another 15 reps

Bent Over
5b 3x12 Squeeze at the top!
DB Flyes

Don't forget to do your nishers!

14
ABS

For abs and cardio days, choose either ab

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

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

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

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

Perform each exercise for 30 seconds x3

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

15
 CARDIO
When do I do cardio?
Bulking:
- Once a week

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

Not bulking or cutting?

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

OPTION DURATION MACHINE SPEED INCLINE NOTES

This will be hard at

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

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

STAIRMASTER 20 mins Stairmaster Level 5-7 N/A N/A

16
FINISHERS
Perform after every corresponding workout e.g. Choose an upper body
nisher after back and shoulders and a lower body nisher after booty.

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

20 Jump Lunges
20 Jump Squats
2.
10 Press Ups
  Repeat x5 15 seconds rest between sets

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

20 Jump Lunges
2. 20 X-Jumps
  Repeat x8 15 seconds rest between sets

3. 2 x 50 per leg Bodyweight Split Squats

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

LEGS WEEK 9 WEEK 10 WEEK 11 WEEK 12

1a

1b

1c

3a

3b

5a

5b

18
ARMS &
WEEK 9 WEEK 10 WEEK 11 WEEK 12
CHEST

3a

3b

5a

5b

BOOTY WEEK 9 WEEK 10 WEEK 11 WEEK 12

1a

1b

1c

3a

3b

5a

5b

19
 BACK &
WEEK 9 WEEK 10 WEEK 11 WEEK 12
SHOULDERS

3a

3b

5a

5b

LEGS WEEK 13 WEEK 14 WEEK 15 WEEK 16

1a

1b

1c

3a

3b

5a

5b

20
ARMS &
WEEK 13 WEEK 14 WEEK 15 WEEK 16
CHEST

3a

3b

5a

5b

BOOTY WEEK 13 WEEK 14 WEEK 15 WEEK 16

1a

1b

1c

3a

3b

5a

5b

21
 BACK &
WEEK 13 WEEK 14 WEEK 15 WEEK 16
SHOULDERS

3a

3b

5a

5b

22
GLOSSARY:

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

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

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

23