Wk 05

01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Sweat, Smile and

Repeat."
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Wk 01
DAY 1
Week 05

Knee Pushups
Sets 3 Until Failure

Standing Overhead DB Press

Sets 3 Reps 15 DS

Side Lateral Raise

Sets 3 Reps 15

Behind the Head DB Extension

Sets 3 Reps 15

Tricep Pushdown
Sets 3 Reps 15

Abs #1

Cardio: Stair Stepper 10 Minutes

Wk 05 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

Record! Crush this workout!

Wk 05
01 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15 DS

Heavy movement of the day. Dropset only

on last set. After you hit failure,
immediately grab a DB half of the weight
and get as many more reps as you can.
Wk 05
01 Day 1

Side Lateral Raise

PUSH DAY

Sets 3 Reps 15
!
Strict form, you've got this!
Wk 05
01 Day 1

Behind the Head DB Extension

P U S H D AY

Sets 3 Reps 15

First time doing a free-weight (not

machine) tricep exercise. Take your time.
Wk 05
01 Day 1

Tricep Pushdown
P U S H D AY

Sets 3 Reps 15
!
No swinging!
Wk 05
01 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

 01
Wk 05 Day 1

Cardio: Stair Stepper

P U S H D AY

10 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 10
minutes.
Wk 01
DAY 2
Week 05

Squat Walks
Sets 2 Reps 10

Hip Thrusts
Sets 3 Reps 15

Leg Press
Sets 2 Reps 25

BB RDL
Sets 3 Reps 12

Hamstring Curl
Sets 2 Reps 15
Wk 05
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Wake those glutes up!
Wk 05
01 Day 2

Hip Thrusts
GLUTES/HAMSTRINGS

Sets 3 Reps 15
!
I know this is an intimidating movement
but find a quite corner and slay! It's a
phsyique changing, calorie frying exercise!
Wk 05
01 Day 2

Leg Press
GLUTES/HAMSTRINGS

Sets 2 Reps 25

Do 1-2 practice sets to warmup and gage

what weight to use. Your legs should be on
FIRE by rep 18. You've got this!
Wk 05
01 Day 2

BB RDL
GLUTES/HAMSTRINGS

Sets 3 Reps 12

Keep on perfecting this movement! It will

shape the entire back side of your legs!
You can use DB instead of BB.
Wk 05
01 Day 2

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 2 Reps 15
!"
Holding each rep for 1 second at widest
point.
Wk 01
DAY 3
Week 05

Single Arm DB Bent Over Row

Sets 2 Reps 8x2

Seated Cable Row

Sets 3 Reps 15

Bent Over BB Row

Sets 3 Reps 12

Rope Pulls
Sets 3 Reps 20

Rope Curls
Sets 3 Reps 20

Abs #2

Cardio: Stair Stepper 12 Minutes

Wk 05
01 Day 3

Single Arm DB Bent Over Row

P U L L D AY

Sets 2 Reps 8x2

8 reps each arm back to back until both

sides have done 2 sets. Then rest. Then
one more time. Focus on squeezing that
shoulder blade back at peak of rep.
Wk 05
01 Day 3

Seated Cable Row

P U L L D AY

Sets 3 Reps 15
!
Push yourself with the amount of weight
you're using.
Wk 05
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 12
!"
You're nice and warmed up, finish strong.
Wk 05
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

You'll be surprised how heavy you can go

on these. Squeeze those shoulder blades
at the peak of the movement.
Wk 05
01 Day 3

Rope Curls
P U L L D AY

Sets 3 Reps 20

Just like hammer curls! Only bicep

movement of the week so push yourself.
Wk 05
01 Day 3

Abs #2

2x 2x
Start with Circuits End with Finisher

Side Planks 20 seconds each side

Plate Lift Reps 8-15

Scissors Until failure

 01
Wk 05 Day 3

Cardio: Stair Stepper

P U L L D AY

12 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 12
minutes.
Wk 01
DAY 4
Week 05

Body Weight Lunges

Sets 2 Reps 8

Leg Extension
Sets 3 Reps 15

Back Squats
Sets 3 Reps 12

Goblet Squat
Sets 2 Reps 25
Wk 05
01 Day 4

Body Weight Lunges

Q U A D D AY

Sets 2 Reps 8

8 reps each leg, two times. Just

bodyweight.
Wk 05
01 Day 4

Leg Extension
Q U A D D AY

Sets 3 Reps 15

No swinging, controlled reps.

Wk 05
01 Day 4

Back Squats
Q U A D D AY

Sets 3 Reps 12
#
Heavy movement for the day. Most
important exercise of the day also!
Wk 05
01 Day 4

Goblet Squat DB Up
Q U A D D AY

Sets 2 Reps 25
!
Your legs will be burning by rep 15. Push
through!
Wk 06
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Learn to Rest
not to Quit."
Wk 01
DAY 1
Week 06

Knee Pushups
Sets 3 Until Failure

Side Lateral SS Front DB Raise

Sets 3 Reps 10

Standing Overhead DB Press

Sets 3 Res 15

Dip Machine
Sets 3 Reps 15

Behind the Head DB Extension

Sets 3 Reps 15

Abs #3

Cardio: Stair Stepper 15 Minutes

Wk 06
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
Start off strong!
Wk 06
01 Day 1

Side Lateral SS Front DB Raise

PUSH DAY

Sets 3 Reps 10
!⏰
No rest between side lateral and front
raise.
Wk 06
01 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15
!
Controlled reps. Try to go heavier this
week!
Wk 06
01 Day 1

Dip Machine
PUSH DAY

Sets 3 Reps 15

Amazing for shoulders and triceps!

Wk 06
01 Day 1

Behind the Head DB Extension

P U S H D AY

Sets 3 Reps 15

Slow and controlled reps!

Wk 06
01 Day 1

Abs #3

2x 2x
Start with Circuits End with Finisher

Russian Twist 10x

Palm Drag Failure

Plank Until Failure

 01
Wk 06 Day 1

Cardio: Stair Stepper

P U S H D AY

15 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 15
minutes.
Wk 01
DAY 2
Week 06

Squat Walks
Sets 3 Reps 10

Cha Cha's
Sets 2 Reps 10

Leg Press
Sets 1 Reps 25
Sets 2 Reps 15

Goblet Squat (DB Down)

Sets 3 Reps 20

Leg Extension
Sets 2 Reps 25
Wk 06
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 3 Reps 10
!
Wake up those glutes!
Wk 06
01 Day 2

Cha Cha's
GLUTES/HAMSTRINGS

Sets 2 Reps 10

10 reps each leg back to back until both

sets are complete.
Wk 06
01 Day 2

Leg Press
GLUTES/HAMSTRINGS

Sets 1 Reps 25
Sets 2 Reps 15
!
25 rep set light weight but you should
really feel the burn. Foot placement high
and wide.
Wk 06
01 Day 2

Goblet Squat (DB Down)

GLUTES/HAMSTRINGS

Sets 3 Reps 20

Heavy weight, strong straight spine.

Wk 06
01 Day 2

Leg Extension
GLUTES/HAMSTRINGS

Sets 2 Reps 25
!
High rep leg extension to end with a burn!
Wk 01
DAY 3
Week 06

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

Bent Over BB Row

Sets 3 Reps 12

Rope Pulls
Sets 3 Reps 20

Rope Curls
Sets 3 Reps 20

BB Cable Curls
Sets 2 Reps 15

Abs #1

Cardio: Treadmill 10 Minutes

 01
Wk 06 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

Waking up those back muscles!

Wk 06
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 12

1-2 warmup sets before these 3 heavy sets.

Strong straight spine, squeeze those
shoulder blades at the top of each rep!
Wk 06
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

Hard shoulder blade squeeze when you

pull those elbows back!
Wk 06
01 Day 3

Rope Curls
P U L L D AY

Sets 3 Reps 20
!
Love doing these after rope pulls.
Conveniently just lower the rope
attachment!
Wk 06
01 Day 3

BB Cable Curls
P U L L D AY

Sets 2 Reps 15

Change the rope attachment to a barbell

attachement.
Wk 06
01 Day 3

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 06
01 Day 3

Cardio: Treadmill
P U L L D AY

10 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 4
Week 06

Body Weight Lunges

Sets 1 Reps 10
Sets 2 Reps 6

Back Squats
Sets 1 Reps 20
Sets 2 Reps 15

Goblet Squat
Sets 3 Reps 15 DS

Leg Extension
Sets 2 Reps 30
Wk 06
01 Day 4

Body Weight Lunges

L E G D AY

Sets 1 Reps 10
Sets 2 Reps 6

First set is only bodyweight. Last two sets

try to add weight with a barbell or
dumbbells. You can do these walking or in
place.
Wk 06
01 Day 4

Back Squats
L E G D AY

Sets 1 Reps 20
Sets 2 Reps 15
!"
You should beable to handle a heavier
weight than the first time you performed
these!
Wk 06
01 Day 4

Goblet Squat DB Up
L E G D AY

Sets 3 Reps 15 DS

On the last set, drop the weight after 15

reps and get as many air squats (just
bodyweight) as possible.
Wk 06
01 Day 4

Leg Extension
L E G D AY

Sets 2 Reps 30
!!
End with a burn!
Wk 07
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Visualize your highest

self and start showing
up as her."
Wk 01
DAY 1
Week 07

Knee Pushups
Sets 3 Until Failure

Standing Overhead DB Press

Sets 3 Res 15

Side Lateral
Sets 3 Reps 12

Tricep Pushdown SS Tricep

Overhead Extension
Sets 3 Reps 15

Behind The Head

Dumbell Extension
Sets 3 Reps 15

Abs #1

Cardio: Treadmill 12 Minutes

Wk 07 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
You've got this!!
Wk 07 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15

Super high calorie burning exercise!

Wk 07 Day 1

Side Lateral
PUSH DAY

Sets 3 Reps 12
!
Slay those shoulders!
Wk 07 Day 1

Tricep Pushdown SS Tricep Overhead Extension

PUSH DAY

Sets 3 Reps 15

One of my favorite supersets! Tricep

pushdown before overhead extension.
Wk 07 Day 1

Behind the Head DB Extension

P U S H D AY

Sets 3 Reps 15
!
Feel that tricep stretch at the bottom of
the movement!
Wk 07 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 07 Day 1

Cardio: Treadmill
P U S H D AY

12 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 2
Week 07

Hamstring Curl
Sets 3 Reps 15

Leg Extension
Sets 3 Reps 15

Leg Press
Sets 3 Reps 15
Sets 1 Reps 10 DS

Goblet Squat DB Up
Sets 3 Reps 20

Cardio: Stair Stepper 3 Minutes

Wk 07 Day 2

Hamstring Curl
L E G D AY

Sets 3 Reps 15

Controlled reps, all the way down all the

way up. Bottom of rep is right before knee
lockout.
Wk 07 Day 2

Leg Extension
L E G D AY

Sets 3 Reps 15
⏰⏰
Wake those legs up before we slay the leg
press!
Wk 07 Day 2

Leg Press
L E G D AY

Sets 3 Reps 15
Sets 1 Reps 10 DS

Narrow high foot placement. Dropset on

last set.
Wk 07 Day 2

Goblet Squat DB Up
L E G D AY

Sets 3 Reps 20
!
You've got this!
Wk 07 Day 2

Cardio: Stair Stepper

L E G D AY

3 Minutes
!"
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 01
DAY 3
Week 07

Rope Pulls
Sets 3 Reps 20

Bent Over BB Row

Sets 3 Reps 15

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15

Rope Curls
Sets 3 Reps 15

BB Curl
Sets 3 Reps 10

Abs #3

Cardio: Treadmill 12 Minutes

Wk 07 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20
!
I love starting with these to practice my
shoulder blade squeeze before a back
workout.
Wk 07 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 15

Heavy movement of the day. Do 1-2 warm

up sets before these 3 heavy sets.
Wk 07 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15

No swinging, controlled reps!

Wk 07 Day 3

Rope Curls
P U L L D AY

Sets 3 Reps 15

All the way up all the way down. Bottom of

rep is right before elbow lockout.
Wk 07 Day 3

BB Curls
P U L L D AY

Sets 3 Reps 10
!
Only ten reps but try to go way slower
than usual. 2 seconds down 2 seconds up.
Wk 07 Day 3

Abs #3

2x 2x
Start with Circuits End with Finisher

Russian Twist 10x

Palm Drag Failure

Plank Until Failure

Wk 07 Day 3

Cardio: Treadmill
P U L L D AY

12 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 4
Week 07

Squat Walks SS Kick Backs

Sets 2 Reps 10

Body Weight Lunges

Sets 2 Reps 10

Back Squats
Sets 3 Reps 15 DS

Leg Extension
Sets 2 Reps 25

Cardio: Stair Stepper 3 Minutes

Wk 07 Day 4

Squat Walks SS Kick Backs

L E G D AY

Sets 2 Reps 10

10 squat walks right to 10 kick backs.

Wk 07 Day 4

Body Weight Lunges

L E G D AY

Sets 2 Reps 10
!"
Bodyweight lunges. Walking lunges or
stationary.
Wk 07 Day 4

Back Squats
L E G D AY

Sets 3 Reps 15 DS
!"
On last two sets, do 10 air squats (just
body weight) after your 15 back squats.
Wk 07 Day 4

Leg Extension
L E G D AY

Sets 2 Reps 25

Love ending with these!

Wk 07 Day 4

Cardio: Stair Stepper

L E G D AY

3 Minutes
!
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 08
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

"Become the
hardest working
person you know."
Wk 01
DAY 1
Week 08

Knee Pushups
Sets 3 Until Failure

Standing Overhead DB Press

Sets 3 Res 15

Side Lateral SS Front Raise

Sets 3 Reps 10

Overhead Tricep Extension

Sets 3 Reps 20

Dip Machine
Sets 3 Reps 20

Abs #1

Cardio: Treadmill 15 Minutes

Wk 08
01 Day 1

Knee Pushups
PUSH DAY

Sets 3 Until Failure

!"
Record today! You've been putting in
work!! Last week!
Wk 08
01 Day 1

Standing Overhead DB Press

PUSH DAY

Sets 3 Reps 15
!"
You've got this!!
Wk 08
01 Day 1

Side Lateral SS Front Raise

PUSH DAY

Sets 3 Reps 10
!"
No rest in between side laterals and front
raises!
Wk 08
01 Day 1

Overhead Tricep Extension

PUSH DAY

Sets 3 Reps 20

Feel that stretch!

Wk 08
01 Day 1

Dip Machine
PUSH DAY

Sets 3 Reps 20
!
Controlled movement! Amazing exercise
for triceps!
Wk 08
01 Day 1

Abs #1

3x 0x
Start with Circuits End with Finisher
take a break between circuits

Leg Lifts 15x

Palm Drag 15x

Plank Until Failure

Wk 08
01 Day 1

Cardio: Treadmill
P U S H D AY

15 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 2
Week 08

Squat Walks
Sets 2 Reps 10

Fire Hydrants
Sets 2 Reps 10

Hamstring Curl
Sets 3 Reps 15

Back Squats
Sets 3 Reps 15 DS

Goblet Squat (DB Down)

Sets 2 Reps 25 DS

Cardio: Stair Stepper 3 Minutes

Wk 08
01 Day 2

Squat Walks
GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Wake up those glutes!
Wk 08
01 Day 2

Fire Hydrants
GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
10 reps each leg back to back until both
sets are complete.
Wk 08
01 Day 2

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 3 Reps 15

Amazing exericse, push yourself!

Wk 08
01 Day 2

Back Squats
GLUTES/HAMSTRINGS

Sets 3 Reps 15 DS

On last two sets, do 10 air squats (just

body weight) after your 15 back squats.
Wk 08
01 Day 2

Goblet Squat (DB Down)

GLUTES/HAMSTRINGS

Sets 2 Reps 25 DS
!"
Drop weight on last set and do 10 air
squats.
Wk 08
01 Day 2

Cardio: Stair Stepper

GLUTES/HAMSTRINGS

3 Minutes
!
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 01
DAY 3
Week 08

Rope Pulls
Sets 3 Reps 20

Bent Over BB Row

Sets 3 Reps 15

Lat Pulldown w/ Wide Grip

Sets 3 Reps 15 DS

Seated Cable Row

Sets 2 Reps 25

BB Cable Curls
Sets 3 Reps 15

Abs #2

Cardio: Treadmill 15 Minutes

Wk 08
01 Day 3

Rope Pulls
P U L L D AY

Sets 3 Reps 20

Practicing a hard shoulder squeeze at the

peak of each rep!
Wk 08
01 Day 3

Bent Over BB Row

P U L L D AY

Sets 3 Reps 15

Do atleast 2 warmup sets with a light BB

before pushing yourself for these 3 sets.
Wk 08
01 Day 3

Lat Pulldown w/ Wide Grip

P U L L D AY

Sets 3 Reps 15 DS
!"
Drop set on last set!
Wk 08
01 Day 3

Seated Cable Row

P U L L D AY

Sets 2 Reps 25

High rep to finish off our back/arms with a

burn!
Wk 08
01 Day 3

BB Cable Curls
P U L L D AY

Sets 3 Reps 15

Drop set on last set! All the way up all the

way down, controlled form.
Wk 08
01 Day 3

Abs #2

2x 2x
Start with Circuits End with Finisher

Side Planks 20 seconds each side

Plate Lift Reps 8-15

Scissors Until failure

Wk 08
01 Day 3

Cardio: Treadmill
P U L L D AY

15 Minutes

Very steep incline walk at a 3 pace. Try not

to hold on to handles. Increase the incline
if you are finding this too easy.
Wk 01
DAY 4
Week 08

Squat Walks SS Kick Backs

Sets 2 Reps 10

Hip Thrusts
Sets 3 Reps 15

Leg Press
Sets 2 Reps 25

BB RDL
Sets 3 Reps 12

Hamstring Curl
Sets 1 Reps 30

Cardio: Stair Stepper 3 Minutes

Wk 08
01 Day 4

Squat Walks SS Kick Backs

GLUTES/HAMSTRINGS

Sets 2 Reps 10
!
Wake those glutes up!
Wk 08
01 Day 4

Hip Thrusts
GLUTES/HAMSTRINGS

Sets 3 Reps 15

We are doing hip thrusts AND leg press

today. Two heavy movements
Wk 08
01 Day 4

Leg Press
GLUTES/HAMSTRINGS

Sets 2 Reps 25

Do 1-2 practice sets to warmup and gage

what weight to use. Your legs should be on
FIRE by rep 18. You've got this!
Wk 08
01 Day 4

BB RDL
GLUTES/HAMSTRINGS

Sets 3 Reps 12

Keep on perfecting this movement! It will

shape the entire back side of your legs!
You can use DB instead of BB.
Wk 08
01 Day 4

Hamstring Curl
GLUTES/HAMSTRINGS

Sets 1 Reps 30

Ending with high rep hamstring curl to

burn those hamstrings.
Wk 08
01 Day 4

Cardio: Stair Stepper

GLUTES/HAMSTRINGS

3 Minutes
!
Try to do 3 min of fast paced stair stepper
with your fried legs!
Wk 08
01

Week 01

Week 02

Week 03

Week 04

Week 05

Week 06

Week 07

Week 08

“She Came, She Saw,

She Conquered!”
I’m glad you made it this
far! Here’s a code you may
need in the future…

(SLAY2020)
 USE CODE:
“SQUAD”
=
10% OFF

www.bloomnu.com