Building The Bikini Body HOME

04.
INTRODUCTION
06. THE NUMBER 1 HOME TRAINING MYTH
08. THE DIFFERENCE BETWEEN GYM AND HOME

TRAINING
09. DON’T STRAY FROM THE THINGS THAT MATTER
11. EFFECTIVE STRATEGIES WHEN LIMITED BY

EQUIPMENT
11. TEMPO
12. PAUSES
12. SUPERSETS
12. INSUFFICIENT REST PERIODS
13. BUILDING A BIKINI BODY
14. MY FAVOURITE EXERCISES TO A BUILDING A BIKINI

BODY
15. QUADS
15. GLUTES
15. HAMSTRINGS
16. SHOULDERS
16. BACK
16. ABS
17. COMMON MACHINE EXERCISE REPLACEMENTS FOR

HOME
17. LEG PRESS

18. LYING LEG CURL
18. 45° HIP/BACK EXTENSION
19. LAT PULLDOWN
19. SEATED ROWS
19 CABLES (ROPE PULLS TO NECK & ROPE FACE PULLS)
20. UNDERSTANDING PROGRESSIVE OVERLOAD
21. PROGRESSIVE OVERLOAD WHEN WEIGHT JUMPS
ARE TOO MUCH
22. HOW MY CLIENTS USE MY BUILDING THE BIKINI

BODY METHODS
23. 12 WEEK TRAINING PROGRAM
23. OVERVIEW
24. PHASE 1: ACCUMULATION 1 - POST EXHAUSTION - 8+12
25. PHASE 2: INTENSIFICATION 1 - 4 X 10-12
26. PHASE 3: ACCUMULATION 2 - 8/8/16
28. PHASE 4: INTENSIFICATION 2 - 5 X 5-7
29. THE TRAINING SPLIT

Purchased by Angel Lasante of Angel Lasante Calgary Canada. Email adl2415@hotmail.com | Phone:
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31. STAYING FOCUSED WHILST TRAINING AT HOME
33. COMMON MISTAKES PEOPLE MAKE IN BUILDING

THEIR BEST PHYSIQUE
34. UNDERSTANDING HOW TO READ YOUR PROGRAM
34. SETS
34. REPS
34. TEMPO
35. SERIES
36. INTENSITY TECHNIQUES
36. REST PAUSE METHOD

37. DROP SETS
38. NUTRITION
39.
BASAL METABOLIC RATE (BMR)
39.
NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)
39.
THERMIC EFFECT OF FOOD (TEF)
39.
PHYSICAL ACTIVITY LEVEL (PAL)
40. CALCULATING YOUR TDEE
41. MACRONUTRIENT BREAKDOWNS
42. CUTTING
42. CONSERVATIVE CUT - FAT LOSS TIER 1
44 MODERATE CUT - FAT LOSS TIER 2
45. AGGRESSIVE CUT
47. BUILDING
47. MAINTENANCE - BUILD TIER 1
49 CONSERVATIVE BUILD - BUILD TIER 2
50. MODERATE BUILD - BUILD TIER 3
52. BUILDING WEIGHT INCREASES
53. CALCULATING YOUR CALORIES AND MACROS
54. DIET BREAKS/REFEEDS
56. SUPPLEMENTS
56. CREATINE
58. CAFFEINE
59. CARDIO
64. STEPS
64. CUT
64. BUILD
65. 12-WEEK TRAINING PROGRAM

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INTRODUCTION
Hey everyone!
I am so excited to welcome you all to Building the Bikini Body… HOME EDITION!
I guess you could say this program has been a long time coming. Through the crazy times of global
lockdowns in the last few years, it has really forced both coaches and clients to adapt to the crazy times
we have all experienced. Before 2021, pretty much 99% of my clients were gym based training. Through
2020, almost 99% of my clients spent months and months being forced into training f rom home due to
gym closures. This forced all of us to really think on our feet and navigate the tough times.
For clients, this meant for a lot of you having to buy home equipment and deck out your spare bedroom,
garage, or even your lounge room (like myself) with gym equipment. For coaches, this meant navigating
through clients having very limited equipment.
Commonly used exercises such as a leg press or a leg curl, in the majority of home settings, were not
accessible. I and all coaches around the globe were forced to adapt and transition away f rom exercise
staples to replace those movements.
Despite everything that took place, my clients still achieved great results! We used the principle of
‘focusing on what we have’ to create effective workouts. However, naturally, through the rise of home
training, sadly a lot of the bad practices that have always been associated with home training were on the
rise again. This guidebook and program is all about showing you ladies how to build an effective workout
and your best physique yet, without the luxury of fancy machines. I’m going to teach you how you can still
have intelligent workouts that lead to rapid improvements, as long as you don’t stray away f rom the key
principles that initially built your physique in the gym.
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We will cover topics such as:
Smart exercise selection
Common home training mistakes
Progressing exercises when weight selection is limited
A whole lot more!
The goal of this program is to show you how I have trained many of my very advanced clients, including
WBFF Bikini Pros, through lockdowns f rom their own living room and how we have still achieved major
progress and results!
Great resul ts can be achieved at home… if you train intelligently with what you have. That’s the
key!
Let’s get to it!
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THE NUMBER 1 HOME TRAINING MYTH
You don’t need to jump around in your lounge room to perform a home workout!
When you think of home training, the thing that usually would come to mind for me was people using no
real gym equipment outside of one light pair of dumbbells, a booty band and a whole lot of plyometrics
(e.g. squat jumps, lunge jumps and the dreaded burpees). Well, that’s not what I want you to think of as
home training anymore. That stuff there is not how you would train in a gym with the aim of building your
best bikini physique.
The ultimate bikini physique is what many would describe as big glutes, def ined hamstrings that tie in
well with the glutes, and rounded shoulders to accentuate a narrow waist illusion. This all comes f rom
lifting weights properly. This doesn’t mean cheap dumbbells and a booty band, despite many social media
influencers’ best efforts to convince you otherwise.
Those same things we do at the gym, we want to be transitioning to our training at HOME!
Of course, at home you probably don’t have the luxury of fancy machines. That’s okay! In saying this, I am
hoping that the majority of you reading this should be able to invest into barbells with olympic plates (the
big ones), dumbbells of various weights, a bench (I recommend an adjustable bench) to do presses and
hip thrusts off, and ideally, a squat rack. These basic pieces of equipment give you a world of options and
allow you to take the gym home!
This is why, for me, home training is still very much resistance training based, just without some of the
luxury items. Do you want great results? Of course you do! Then we need to not get away f rom the things
that will build that physique best. We want to transition effective gym training into the home training
setting. This though, does require a small investment into equipment. Why? Because these are essential
to building muscle mass, like progressive overload.
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Progressive overload applies in the gym and home too!
Progressive overload is the prime driver of strength and hypertrophy adaptations.

Think of progressive overload as your body improving, for example:
You can do more reps with that same weight - 3 weeks ago you could squat
60kg for 8 reps as your all out max but now, 3 weeks on, you can do 10 reps of
that 60kg squat. That’s a 2 rep improvement, which equals progressive overload.
You can do more weight for the same amount of reps. - 6 weeks ago, you could
deadlift 80kg for 6 reps, but when you tried 85kg, you could only achieve 3
reps. Now, 6 weeks on, you can do 85kg for 6 reps. You have improved the
amount of reps you can do with 85kg by 3! Again, progressive overload.
Training for these improvements are imperative to adaptations. I will get into this a bit more later.
The issue with the majority of home training that people do is that it’s just a workout to get their heart
rate up.
Not using a weight which allows you to progress over time.
Doing endless reps with a weight too light.
Using the same dumbbell for your bicep curls as you do for your RDLs.
These problems dramatically impact progressive overload. This stimulus is not going to be driving
adaptations to build muscle and strength.
If you are doing ‘Building the Bikini Body’, you are doing this to build the most elite physique you can
achieve for yourself which comes back to focusing on improvements which trigger progressive overload.
This is why it’s essential you invest into proper equipment and weights, to allow you to be able to progress
your weight in an educated manner. Some equipment is essential. We don’t need a lot, but we do need
some. Remember, this is resistance training. In order to train effectively, we need adequate resistance
and a resistance we can progress over time.
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THE DIFFERENCE BETWEEN GYM AND
HOME TRAINING
Besides the obvious difference in locations, the big factor that differentiates the gym and home training
is the use of machines. Machines are great but they are not an absolute essential.
One of the things I am known for with women is getting them strong. I do this on the big, bang-for-your-
buck movements like squats, deadlifts, hip thrusts and lunges. Guess what? With the basic equipment at
home, you can still do all of these!
This is the stuff we want to focus on.
It’s learning to work around what you don’t have and focus on what you do have. Now, because we are
going to be more limited with exercises we do at home compared to that of a gym, we will most likely
have to be a touch more repetitive with exercise selection.
A way I like to ensure boredom does not build up quickly for people doing a lot of the same exercises
repeatedly is to manipulate variables such as rep ranges, tempo, rest periods and hand or foot positioning.
This allows us to do that same key movement pattern over and over, yet still keep the program interesting
enough to allow you progression.
A 15 rep squat versus a 5 rep squat is a very different experience! A faster high rep squat versus a long
paused squat, again can lead to the workout feeling substantially different. The key though is, we keep
working that movement pattern we have to work with and get really good at it!
So yes, home training may mean less fun exercises, but this is where I try to get creative with many
different variables of those lifts. This has been a key component to my long term results with clients - not
doing endless amounts of different exercises, rather focusing on a few key ones and then getting really
strong at them! Remember, progressive overload is key. The more we can do a movement, the better we
can get at it!
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DON’T STRAY FROM THE THINGS
THAT MATTER
Whether you are aiming to build a small bit of muscle or aiming to get on stage one day for a bikini
competition, training at home requires us to not move away f rom the big picture stuff:
Resistance training
Using exercises to train key movement patterns
Taking sets within a few reps of failure
Consistently adding weight to the bar
Using great technique
You get these above points right, you will progress. You get this wrong, it doesn’t matter if you are at
the best equipped gym in the world, you will not progress. The good thing is, being at home with the
equipment basics I require for you to do those programs effectively, all of the above can and will be
achieved.
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One of the biggest mistakes I see when people transition f rom training at the gym to training at home is
that they move f rom one training style to another. They generally go f rom focusing on big lifts, following
rest periods, and following slower tempos to gravitating towards circuit/HIIT workouts with light weights.
These are the same people who would message and ask which of my programs would help them get
their physique “back”. The thing is, they weren’t necessarily in a position where they had to lose their hard
earned strength and muscle mass. In reality, if they just keep focusing on those same principles they used
in the gym they would not have gone backwards and in fact, could have kept improving over that time.
Moral of the story is to train just as you would at the gym at home! Dont get away f rom the things that
matter most for strength and hypertrophy. Just because you are in your living room squatting doesn’t
mean it needs to be a circuit class or every exercise superset with 10 burpees in your rest periods!
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EFFECTIVE STRATEGIES WHEN LIMITED BY
EQUIPMENT
A common issue I see when it comes to training in your home is the limited load increments someone
would have. For example, at a gym, you’ll generally have dumbbell weights go up by 1-2kg for each pair.
Often at home, you can be limited in improvements due to limited weight plate or dumbbell selections
which can make increasing weight on an exercise hard. Going up in 5kg increments is a lot when we are
talking about dumbbell exercises, especially on smaller movements like lateral raises or arms work.
Now here are some ways we can work around limited weight selection:
Tempo
Through the use of tempo we can purposely slow down the rep speed to make an exercise more diff icult.
Slowing down the eccentric can lead to longer time under tension for the same amount of reps. For
example, instead of lowering the weight with a 2 second eccentric, if you’re stuck on a weight due to the
next weight jump being too heavy, use 4 second eccentrics on the current weight you have been doing.
This will make it harder on the current weight which has become too easy with a faster rep speed.
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Pauses
Pauses are another way to make exercises harder. It forces you to eliminate momentum and take out the
natural stretch reflex when lifting which acts like a slingshot for your muscles. By adding a 2-3 second
pause, you will trick your body into thinking that the weight is more diff icult. It also will help to allow you
to spend more time where an exercise is hardest.
Traditionally, we want to pause where the resistance is greatest on an exercise (the bottom of a squat or
the top of a hip thrust).
Supersets
Supersets involve combining 2 exercises together in back to back fashion. If you know my programming,
you will know I love supersets whether it’s in the gym or at home, but I love them even more in the home
setting. This allows you to generate more fatigue on a muscle group without requiring as much weight
needed as you usually would.
A good example of this could be a pre-exhaust method. Say, you don’t have enough weight to properly
fatigue your quads on a squat for 8-10 reps. Instead, you would do a split squat f irst as you can train the
legs unilaterally here which doesn’t require as much weight. Now, immediately after the split squat when
your legs are already pre-fatigued, you can then do your set of squats. Since you are doing the squats
immediately after the split squats, you are in a fatigued state. Therefore you will not be able to lift as much
weight.
Now you can generate fatigue in the squat for those muscles without requiring as much weight which
you did not have available. No, this is not perfect, but it’s a great strategy to still take an exercise close to
failure without the weight you would usually need to.
Insufficient Rest Periods
Rest is our f riend. Resting between sets for a few minutes allows you to adequately recover and then lift as
heavy as you can for the next set. However, sometimes in the home setting you don’t have the necessary
weight needed to take a muscle to failure in the rep range you are after, a good strategy in these scenarios
is the use of insuff icient rest periods.
Decreasing rest periods to 45 seconds is enough that we still recover enough to lift effectively each set
but it’s also short enough to allow us not to fully recover. The shorter rest period is a strategy to now be
able to fatigue a muscle group when your usual amount of weight is not available.
As you can see, we have options! If you can not do any parts of the program, these are great strategies I
recommend for you to implement to get more out of what you do have!
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BUILDING A BIKINI BODY
BUILDING THE
BIKINI BODY
WITHOUT GYM MACHINES
OR JUMPING AROUND
AT HOME
When it comes to Building a Bikini Body, in actual fact, it really doesn’t differ too much f rom any woman
aiming to improve their physique through resistance training. Although, we do want to prioritise some
muscle groups a bit more than others to accentuate what one would deem a ‘bikini physique’ for the
stage.
When talking ‘Bikini Body’, remember I am talking about someone who wants to get up on stage and
compete, or do a photo shoot with the goal to look similar to those women. Now, for a lot of you, this may
not be something you want to do, you just want to look and feel your best but you still love to train with
purpose!
This program is for all of you.
For most of you, just applying these methods won’t mean you need to get on stage but it will mean you
build a great physique that you feel especially conf ident in. Someone who doesn’t just look the part, but
also trains hard and smart!
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MY FAVOURITE EXERCISES TO A BUILDING A
BIKINI BODY
In order to understand what exercises are my favourite and why, we need to think about what we are
aiming to achieve when I say “Bikini Body”. In the world I train, women are after mainly one thing…big
round glutes!
This is the beginning of all great bikini physiques.
Other than that, we also want some upper body. The key upper body muscle to accentuate a bikini
physique is the shoulders. The f ront, middle and rear delts do a good job to give shape to the upper body.
The delts can give you a slightly wider upper body which in turn makes the waist have a more narrow look.
Then, hamstrings and quads always look amazing on a physique. It’s not necessarily about having giant
quads and hamstrings but we def initely do want muscle there to give the legs shape and def inition.
The back muscles also play a nice role in accentuating the physique. I am not talking huge bodybuilder
type v-shape but I am a fan of shape and symmetry to a physique.
When it comes to a ‘Bikini Body’, the basics win out. We want to have you build muscle mass which will
lead to giving you more shape in your physique. That’s the beauty of resistance training. We can mould
our bodies into how we want it to look rather than just eating less to be skinny or so. Resistance training
allows you to build muscle exactly where you want it.
Now with saying all of this, my favourite exercises always go back to getting clients good at the basic
compound lifts for the most part.
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Quads
SQUATS AND SPLIT SQUATS
When it comes to building quads, squats are always my go to movement. They are a foundational exercise
in any program and they serve a great purpose for those wanting to build a complete lower body. The
squat, depending on your chosen squat and also biomechanics, will train the quads and also glutes. Squats
are an exercise I have used with great success with my clients over the years and strongly believe that
a great squat is the foundation of an improved physique. I often require bringing up a client’s physique
quickly, the squat always plays a great role in this.
Split squats are also a staple. To me, they are so underutilised in gyms. They train the legs in a more
unilateral manner and also allows you to get a great range of motion, the range of motion that people
often struggle to reach in a more traditional squat.
We all have imbalances, both muscular and strength, on opposing sides of the body. Exercises like a split
squat do a great job in not only exposing those weaknesses, but also improve and target them. The best
thing with split squats is that we have a lot of variations which makes programming really fun!
Glutes
THRUSTS, BRIDGES, LUNGES AND ROMANIAN DEADLIFTS
I can only assume that those purchasing this guide have followed me for some time on social media. That
means that you will know, building great glutes is my passion. I love glute education and it shows in my
clients’ results. Now, when it comes to glutes, it’s not the sexy social media stuff that wins out. It’s the
basics done really well over time - like everything else!
Thrusts will train the glutes in a bridging pattern. This will train your glute max in a shortened position,
meaning that the exercises will be the hardest when the glutes are contracting (at the top).
Movements like lunges and Romanian deadlifts will train the glutes in a lengthened position which will
be hardest when the glutes are in that stretch position (at the bottom).
To build great glutes, we want to be training both resistance prof iles to give the glute max its best ability
for development - a strategy you will see throughout the program.
Hamstrings
DEADLIFT VARIATIONS, GOOD MORNINGS, BACK EXTENSIONS AND
HAMSTRING CURLS.
Exercises like deadlifts, good mornings, back extensions are always staples for my clients. Then we
combine those hip extension movements with targeting the hamstring through knee flexion (hamstring
curls) to optimise full hypertrophy potential for the hamstrings.
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Shoulders
PRESSING, ROWING AND RAISING MOVEMENTS
I love overhead presses to build a base strength for a client. I also love exercises like lateral raises and rear
delt rows to really bring up the medial and posterior deltoids to give them that ‘3D’ look.
Back
ROWS AND PULL UPS (WHERE POSSIBLE)
I am a huge fan of pull ups, but as most of you will be at home without the option of a pull up, your f riend
here will be rowing exercises like bent over rows and dumbbell rows to train the back muscles.
Abs
TRUNK FLEXION
Abs training is nothing fancy. We are just going to be focusing on movements which involve trunk flexion
which is when we roll up our spine and either bring our pelvis up to our chest, or flex our sternum down
to our pelvis. This is how we shorten and lengthen the rectus abdominis - the 6 pack muscles. Movements
like the reverse crunch do a fantastic job of this.
What about chest and arms?
Now, these are muscle groups I train sparingly for a bikini competitor because in short, they are not
muscles we need a large amount of development for a ‘bikini’ level physique. Remember, it’s about
muscles in the right places to accentuate shape.
When it comes to the pecs, a large number of my clients often have had breast implant surgery which
can further make chest training quite diff icult with certain movements. This is why I tend to focus more
on incline pressing movements with a neutral grip, to place less of a stress on a lot of the pec f ibres to
reduce pain.
With biceps and triceps, I do enjoy programming some exercises. These movements can help develop
further upper body strength in your other compound movements like pull ups and presses. It’s why some
phases I do more direct arms work than others.
For the most part, remember the goal is not to have bodybuilder arms. Therefore, the need for a large
amount of volume of direct arms work is not required. Movements like your vertical and horizontal pulls
will still get a large degree of elbow flexors (biceps), and the pushing movements like an overhead press
will still train your elbow extensors (triceps).
One of my philosophies as a coach is not to give a client 100 different exercises every second week. I want
you to get better at exercises and that comes f rom repetition. We are NOT going to be “shocking” your
muscles weekly with totally different workouts and exercises as this will not allow your body to improve.
How do you get better at anything in life? Practice. The same comes with resistance training.
How do you get better at anything in life? Practice. The same comes with resistance training.
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COMMON MACHINE EXERCISE
REPLACEMENTS FOR HOME
12 WEEKS
TO RESULTS AT
HOME
When I think about training at the gym, the main benef it to me is the fancy machines that are available
to you. When I began training almost 19 years ago now (wow, that’s scary to think about), machines were
pretty awful. I stuck to the basics as that’s what my idols always promoted.
Nowadays, making gym machines is a big money business for companies but, in reality, the training
principles still remain the same whether or not fancy machines are continually built. The basics still win
out for the most part in developing muscle mass and strength. I like to think of a machine as a luxury
but far f rom a necessity. Especially in building a great physique you can get on stage with or just feel
your best at the beach in a bikini.
I want to cover some of the common gym machines I do like to program and the alternative exercises we
will use in this program:
Leg Press
I use a leg press for two options:
1 A quad focused leg press - feet middle or feet low
2 A glute biased leg press - feet high
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A quad focused leg press with feet either in the middle or very low on the plate will be swapped out
for a heels elevated DB Squat. This will allow for a vertical torso position and knees to push forward to
emphasise quads.
The glute biased leg press will be swapped out for a straddle lift. Now, when doing this, I don’t want the
typical sumo stance straddle lift. Rather, I want a more narrow stance to bias the glute max. A wide stance
increases the adductor dominance in the movement - not the glute max, despite popular belief. A more
shoulder width stance will allow for the glute max to be taken through a larger range of motion.
Lying Leg Curl
This is one of the machines I really do love in a gym. But all is not lost for training the hamstrings at home
as we have two options to swap it with.
1 We can use a banded leg curl where we place a band around our
ankles as the resistance. This will mean the exercise will be hardest
at the top when the hamstrings are shortening.
2 Our second option is a dumbbell between our feet. Now, this will
change the resistance to being hardest when the hamstrings are
lengthening in the stretch position.
So, instead of swapping between the two, we are going to be combining these options together in this
program.
My favourite creation is the banded + dumbbell between feet leg curl. What this does is ensure BOTH the
stretch and shortened position are hard. This way we challenge the hamstrings in both ranges. A hard
but fun variation.
45* Hip/Back Extension
Ok, so this is an awesome machine as well but, if you have a squat rack at home (which I am REALLY
hoping a lot of you do) you can turn this into your own home-gym 45* hip extension.
1 Place the bar in the rack at just below hip bone height. Ensure, the
barbell is placed at a height that you can still break at the hips to
allow a neutral spine.
2 Use a hip thrust pad as your padded support.
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3 Place dumbbells on the ground to use as an anchor for your feet.
4 Then, perform the exercise how you usually would, just leaning over
the barbell!
You will f ind your range of motion is not as large as the gym machine, but it’s still a great way to challenge
the shortened position at home.
Lat Pulldown
For our upper body, a lat pulldown can be a very easy way to train our vertical pulling movement pattern.
At home, the best replacement is to use a band attached to something above you. Whether it’s wrapped
around a pole on the staircase or the top of a door., what you are going to do is perform a kneeling one
arm pulldown (also known as an Iliac pulldown). This will be done with a neutral grip and trains your lower
lat muscle.
When kneeling, pull the band down with your elbow in f ront of your body and squeeze your lat at the
bottom of the rep!
Seated Rows
We have a few swaps for the seated row. Firstly just a bent over barbell or dumbbell row is a suff icient
swap to train the back through horizontal pulling motions. We will also use a prone dumbbell row, where
you will have your chest supported into a bench on a 30*-45* angle and row the dumbbells into your hips.
Cables (Rope Pulls to Neck & Rope Face Pulls)
We have another simple swap here, banded rope pulls and pull to the neck. Bands can be very effective
here as the resistance becomes greater as the muscles are shortening, making it train those upper back
and rear delt f ibres hard in the shortened position.
Big tip is to focus on here is the contractions. With bands, tension drops off a lot throughout the movement.
It goes f rom next to zero tension to extremely high tension. Make the most of the range of motion of high
tension. Spend the bulk of your time where the exercise is hardest and not easiest.
Now, outside of these few exercises. We are pretty much set with what I usually use for my clients even in
a gym. The bulk of the work will come f rom movements involving barbells and dumbbells. As long as we
target our work around working the big movement patterns such as:
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Hip extension - Romanian deadlifts, floating deadlifts and good
mornings
Bridge pattern - hip thrust and kas glute bridge
Knee dominant - squats, lunges and split squats
Presses - shoulder press and incline press
Pulling movements - rows and pulldowns
We cover these movement patterns with what you have, then we are laying the foundations of building a
great physique with or without machines in a fancy gym!
Understanding Progressive Overload
Progressive overload is what allows for muscular and strength adaptations. Without progressive overload,
we do not create reasons for our body to adapt. When we train, we train for a stimulus - that stimulus
leads to an adaptation - adaptation will result in progressive overload.
Progressive overload can be looked simply at one of a few things, or each of

these things
You can do more reps with that same weight - 3 weeks ago you could squat
60kg for 8 reps as your all out max but now, 3 weeks on, you can do 10 reps of
that 60kg squat. That’s a 2 rep improvement, which equals progressive overload.
You can do more weight for the same amount of reps. - 6 weeks ago, you could
deadlift 80kg for 6 reps, but when you tried 85kg, you could only achieve 3
reps. Now, 6 weeks on, you can do 85kg for 6 reps. You have improved the
amount of reps you can do with 85kg by 3! Again, progressive overload.
The third way I look at progressive overload is an improvement in technique - 2

months ago when you attempted that 60kg weight for your squats, the weight
felt heavy and you got nervous and did 1/2 rep squats. Yes, you did 6 reps of the
60kg weight but they were performed poorly as the weight was too heavy for
you to use the perfect, full range of motion technique.
Now, 2 months on, you can still only do 6 reps of 60kg squats however, the
difference is that now you perform ass-to-grass. full range of motion reps with
perfect control. Yes, on paper, you have not added weight to the bar or done
more reps with that 60kg but now you can perform optimal technique and not
sacrifice your form in order to do a certain weight. You are now strong enough
to complete reps with no sacrificing of form. This is also a form of progressive
overload.
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Progressive overload when weight jumps are too much
I know I sort of touched on this a few pages ago, but I want to give you some more specif ics here. One of
the hard things with training at home is limited weight options. Sometimes it’s hard to progress at home
if you are forced into large weight jumps. If you are stuck at home with weight selection and unable to
move up in weight, here are a few options I recommend:
Do more reps with the current weight you are on - Add another 2-3 reps to the
weight you are currently doing as your new goal.
Add a pause on the current weight you are on to make that weight harder - A
pause will make it harder, therefore can make the current weight you have more
difficult.
Go up in weight and perform a rest pause set with the heavier weight - For
instance, say you can do 10 reps with 60kg, but the next jump is up to 70kg
where you can only do 7 reps. A rest pause means you do the reps you can do
(7 at 70kg), then rack the weight and rest 15 seconds, then go again. You should
be able to achieve a further 2-3 reps here by adding in that small rest period to
give you 10 reps now of that weight. That would be a good option on your final
set of an exercise.
Increase rest periods - Sometimes an extra 45-60 seconds can help a lot. If you
are finding you are struggling on a weight increase which is a larger weight
increase than you would like, give yourself a little more rest to give yourself the
best chance to get more reps out of that weight.
Use slower eccentrics on the current weight - Just like a pause, slowing your
eccentric (lowering of the weight) portion of the rep down will make that
current weight more difficult therefore finding a new way to make the current
weight available more difficult.
Do a faster tempo or remove the pause for the weight increase - If you can go
up in weight but there are pauses or a slower tempo, just remove them and
perform the exercise at a faster rate.
All in all, if you get stuck, don’t stress. We have many options you can choose f rom. The key driver in
hypertrophy is still going to be taking a muscle close to failure. As long as you f ind a way to do this,
training will still be very much effective. If you cannot do something, or are limited in weight, think
creatively. There is an answer to the problem! Just don’t get overly stressed on what you cannot do. Focus
purely on solutions and training will still be excellent.
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HOW MY CLIENTS USE MY BUILDING THE
BIKINI BODY METHODS
Through the course of the 48 weeks of Bikini body series programs I have released prior to this guidebook,
people would see that I use many many different methods to training clients. This is the same idea when
I coached many of my clients who have won their Bikini comps - all of their programs would differ in ways
but also have similarities as well.
There is no one way you have to train a client but for myself, I love to get women really strong while
simultaneously putting muscle and shape into their physique. A lot of times people think of hypertrophy
training as purely high rep work, then strength training as low rep work. So, if you want one of those you
purely focus on that. Whereas for me, I’m a big believer in getting good at all pathways.
I like clients being strong on low reps because why look amazing if you are so weak you can barely squat
the bar? Why not be strong and look amazing! I want clients to be able to perform well on higher reps, on
moderate reps and also when we touch on lower reps.
I love incorporating strength phases at times, and I also love incorporating more metabolic phases like
supersets, tri-sets, shorter rest periods, etc. It just depends on the person! This is one of the things that
I believe has made my programs so popular, all the differences between them and yet still get all of my
clients results.
For Building the Bikini Body Home, I wanted you to have methods I am using a lot with clients at the
moment and that’s going between higher rep, metabolic phases and lower rep phases, traditional
hypertrophy rep range phases.
I found recently that the results my clients have been achieving on this type of programming is insane -
high reps in volume, then moving to low reps. This is called undulating periodisation, which I will explain
later in the guide but long story short involves 3-week training phases, with each training phase going
between volume and intensity focused work.
3-weeks is a nice amount of time to have a client progress week to week in the phase before they burn
out. We changed the program to give you variety but still ensure you can keep the gains. This also proves
to be very popular as a lot of people mentally begin to check out when a program gets repeated too long.
This is why I like to change at a f requency which leads to progression, but not also boredom. Balancing
the best of both worlds out of these two factors is often key to a client result.
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12 WEEK TRAINING PROGRAM
Overview
1 Acc 1 - Post Exhaustion - 8 + 12
2 Int 1 - 4 x 10-12
3 Acc 2 - 8/8/16
4 Int 2 - 5 x 5-7
Our 12 week Building the Bikini Body Home program utilises a lot of my favourite methods. The big
benef its of training at home and not in a crowded gym is it allows us to more easily utilise methods like
supersets and tri-sets. I was very fortunate for years to work in private gyms where I could literally pick any
exercise I wanted and do as many exercises back to back with my clients without fear of someone stealing
my piece of equipment. Programming like this is hard nowadays as the majority of people train in busy
and crowded gyms which makes f inding a squat rack empty in peak hour extremely diff icult. Let alone,
doing 2 or even 3 exercises back to back.
However, this is a different story training at home! You control everything! No waiting for others, no
annoying loud grunting male sweating all over a piece of equipment without a towel. This is your own
gym which means we can have more flexibility to use strategies like a superset more easily.
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Our 12 week program will follow an undulating periodisation scheme. This means the training program
will change every 3 weeks. In your 3 week phases, you will undulate between training more volume and
more intensity.
Accumulation phases - volume focused phases. This means these sessions are
usually going to be more total sets and or total reps.
Intensification phases - intensity phases. Where rep ranges are lowered to

allow you to lift heavier. Less reps should equate to being able to add more
weight to your exercise. More weight you use, the greater the intensity.
What we have in your 12 week program involves phases of volume, then moving to more intensity, then
back to volume, and f inally back to intensity again.
In our accumulation phases we are going to utilise agonist supersets and agonist tri-sets. An agonist
superset is when we partner two exercises of the same muscle group back to back. An agonist tri-set is
when we partner three exercises of the same muscle group back to back, before resting.
These phases will be more higher rep based.
The intensif ication phases will be slightly lower rep based. Rather than utilising agonist supersets, we
will instead use straight sets and or antagonist partnerships. Antagonist means using opposing muscle
groups together (quads and hamstrings).
The purpose of an antagonist partnership is to actually give you longer rest between sets of the same
muscle. I say partnership over just superset as I want to drill in the fact, I want you to utilise the
rest periods between sets.
Now, let’s break down the 3-week training phases.
PHASE 1: ACCUMULATION 1 - POST EXHAUSTION - 8+12
Our f irst 3-week training program is an agonist superset method called a ‘Post Exhaustion method”.
This will be a nice and tough introduction to Building the Bikini Body Home by utilising partnering two
exercises of the same muscle group together.
Our f irst exercise of the superset will be slightly lower reps (around 8 reps), whilst our second exercise
will be slightly higher reps (around 12). The f irst exercise will generally be slightly slower reps or utilising
pauses then, after we f inish the f irst exercise, in that semi-fatigued state, we begin our next movement
of that same muscle group for the higher reps with a slightly faster tempo.
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What we are utilising this phase is higher reps which will lead to a more metabolic workout, meaning the
workout will involve more lactic acid accumulation and blood flow into the muscles. A word of warning.
This can be painful. This can also mean you need to be conservative with your weight selection.
You need to be smart here with your weight choices, as your normal 8-rep weight is not going to be the
smartest idea when you know you’re supersetting. You’ll need to be a bit more conservative with your
weight in the supersets.
You will f ind that week 1 can often be a shock to the system, especially when people overestimate how
much weight they can do. The goal is for each week to allow more weight to be added to the bar or
dumbbells.
Do not overdo it in week 1.
Another big tip f rom me is to allow weight to be progressed each session. For example, a good way to
look at load selection is to add around 5kg to your lifts week to week on barbell movements and 2.5kg
for dumbbells. Not huge increases week to week as that will most likely mean initial weeks the weight is
too light to lead to triggering adaptation. However, progress each week can happen f rom small weekly
increases.
Your f irst 3-week phase will look easy on paper but supersets always feel much harder than they read. This
is a tough f irst phase so dive in and get used to hard work. But also, train smart - smart training wins out.
Your weight selection should not have you missing reps, especially week 1.
PHASE 2: INTENSIFICATION 1 - 4 X 10-12
Our second 3-week training phase drifts away f rom agonist supersets and into antagonist partnerships.
By doing so, as discussed earlier in the guide, we will allow for increased rest periods between working
sets while actually allowing for a more time eff icient workout. This is how you get the best of both worlds
- longer rest periods for that muscle group + time eff iciency.
When talking intensif ication, 10-12 reps is commonly viewed as more volume work, but in our Bikini Home
program, 10-12 reps is intensity. The reason being is that it’s all relative.
What I am doing over this 12-week training program is utilising higher reps for our volume work, and
having more traditional rep ranges like 10-12 be our heavier work. So yes, 10-12 is not commonly seen as
intensity focused work but again, it’s relative to the program.
The point of this training phase is to now get away f rom the more metabolic supersets and focus on more
traditional hypertrophy work. I want you to get strong for 10-12 reps. In order for this to be the focus, we
want to promote a training program which will give you longer rests between working sets.
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A1 High Bar Squat - 4 x 10-12 - rest 90 seconds
A2 Lying Leg Curl - Banded 4 x 10-12 - rest 90 seconds
For this, you will perform your squat as per usual. Then, and this is important as people commonly ignore
this, you will REST for 90 seconds! After the full 90 seconds rest, you will move onto your lying leg curls
and once again REST for 90 seconds before starting set 2 of your squats.
We want the rest between each set. This is so important as I do not want you to go into either exercise
in a fatigued state. So, instead of thinking superset, think of the A) series as a partnership. By using this
strategy, it makes the workout more time eff icient.
My goal for you in this phase is to really develop a good base of lifting heavier for 10-12 reps.
The goal, as always, is to progress the weight you lift each week. Loading the bar in this phase should have
weight added to each SET. Only a small load increases each SET, but still EACH SET. Then what weight you
f inish your f inal top end set on of week 1, you should try to surpass that amount of weight in your next
week. By the time you reach week 3, you should be hitting PBs!
PHASE 3: ACCUMULATION 2 - 8/8/16
Our third training phase of Bikini Home is one of my absolute favourite program methods that I have
used for years with advanced clients - the 8/8/16 tri-set method.
Firstly, this program is a lot of fun.

Secondly, this program is really really hard.
So, if you like hard, and consider hard fun.. then this program is perfect for you!
Again, for our accumulation training phases, we are really pushing higher rep work for the muscle groups
in this phase. Accumulation 1 we utilised supersets. This phase, we are adding to the work by moving to
an agonist tri-set which is partnering 3 exercises together f rom the same muscle group.
Basically, you will have 3 exercises back-to-back, then a long rest period.
We are aiming to fully fatigue the muscle through various resistance prof iles or movement patterns in
the one tri-set to give that muscle complete fatigue all in the one superset.
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The 8/8/16 method involves 3 exercises of those rep ranges, for example:
Exercise 1 - 8 reps
Exercise 2 - 8 reps
Exercise 3 - 16 reps
The 8 rep exercises are generally going to be our bigger compound movements with the 16 rep set
potentially being an exercise which is easier to complete which will take us to all-out failure.
When it comes to an 8/8/16 method, I still incorporate some rest period between the exercises of the tri-
sets, generally around 15 seconds rest as it’s a good amount to gather your breath, then focus and go into
that next movement.
However, the rest period after the 3rd exercise needs to be longer! I have written 180 seconds - this is
180 seconds at an absolute minimum. Ideally it will be closer to 240 seconds, so 4 minutes of recovery
before the next set. But I also know some of you are pressed for time, so if needed, 3 minutes but no less
or performance will drop off substantially set to set.
The duration of the workouts in this 3-week phase will not be super long. Yes, we have 24 working sets
each day but due to the tri-set nature of the program, the program shouldn’t take longer than 40-45
minutes. Will be a hard 40-45 minutes, but it’s not too long which is nice.
This phase is hard. I have used this method on many of my clients over the years. When you are questioning
your sanity mid set, just know a lot of the best physiques in the world I have helped work with have felt
that same way on this method. I like to say that it’s character building!
In terms of week-to-week performance, on phases like this, you will not always see huge weight increases
on the bar. What I am actually more so focused on for you is improved endurance in the session - less rep
drop off with a weight set to set.
Say in week 1, that weight you choose for 8 reps is good until set 4 where you can only achieve 5-6 reps.
By less drop off I mean that in week 3, I want you to now be still using that same weight but be able to
execute all 8 reps now. That is still progress!
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PHASE 4: INTENSIFICATION - 5 X 5-7
Our f inal 3-week training phase of the 12 weeks moves back to more traditional rep methods as we target
lower rep ranges for the A) series of 5-7 reps.
The big focus of this phase is strength improvements on that A) series exercise. Rather than do the
antagonist partnership method here, I have done just straight sets for lower body days of that A) series
as I want you to purely focus all your attention on that one exercise each workout, to begin with. You will
still have a longer rest period of 3 minutes to allow a nice amount of recovery.
We have 5 working sets on this movement! 5 sets, so clearly you can see the bulk of the workout is around
this A) series movement. I want you to add weight to each set as we have been doing in the intensif ication
phases.
The weight increase should be a conservative amount, around the 5% mark. Then , once more, your target
is to increase the top end working set weight in the following weeks.
What I also want you to notice on this training phase is that the workouts are not huge days - just 4
exercises on lower body days. The previous phase was a volume phase, so it had a lot going on. In this f inal
phase of the program,I want to bring down the total working sets and focus more on purely quality over
quantity. This should lead to you feeling nice and f resh each session.
Less can be more sometimes.
I want this f inal training phase to be the phase that you really notice strength increases, once again. It’s
far easier to achieve by reducing total work and focusing on less movements. It can also be a good thing
leaving the gym (well, home-gym) wanting more instead of always feeling like you are crawling out like
you’ve died.
The goal for you is to end this 3-week phase far stronger than you began this 12 week program. As well as
f itter, more muscle mass, more shape and reaping the benef its of your hard work!
Please make smart weight selections. Add weight to each set, when you can, to all the series - not just the
A) series. Your goal is to increase strength on all exercises over the 3 weeks.
Now let’s f inish off this 12 week program by utilising great technique on these exercises!
Finish strong!
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The Training Split
With our training split you will have 2 options:
1 5 days a week - 3 lower body & 2 upper body
2 4 days a week - 2 lower body & 2 upper body (basically, just skipping
the 3rd lower body day)
As you will see on the program, the 5th day is not as big as the other 2 lower body workouts. It’s still
obviously a quality workout, but it is also not essential for all of you who can only train 4 days a week.
The 4 days are our big focus with the 5th training day (lower body 3) being an optional workout which will
be done ideally by those of you who would consider themselves advanced lifters (competitors).
This choice should be made based on how much time you can actually dedicate to this program. You’ll
still get killer results either way - the choice is up to you!
The 5 day training split will look like this: The 4 day training split will look like this:
DAY WO R KO UT DAY WO R KO UT
Monday Lower 1 Monday Lower 1
Tuesday Upper 1 Tuesday Upper 1
Wednesday Lower 2 Wednesday Lower 2
Thursday Rest Day Thursday Rest Day
Friday Upper 2 Friday Upper 2
Saturday Lower 3 Saturday Rest Day
Sunday Rest Day Sunday Rest Day
All of my Building the Bikini Body programs (and all of my female programs in general) follow the 3 lower
to 2 upper day splits. The reason being is simply because lower body for bikini competitors, or women
aiming to look similar to those bikini comp physiques, only need so much upper body. Your focus will be
highly centred around lower body work, which is why we devote a 3rd lower body workout to the lower
body. Two days of upper body training has been the usual (99.9% of the time) for my clients who have built
world class physiques.
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Your key takeaways are:
5 day program weekly split but the 5th day is optional.
4 days is more than sufficient for those of you who don’t desire to train 5 days a
week and also don’t have an advanced training background, currently.
The 4 days option will have you simply skip the 3rd lower body workout and
focus on a 2 lower body and 2 upper body a week training split.
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STAYING FOCUSED WHILST TRAINING
AT HOME
Training at home can be great and have a lot of positives, but it can also have some common distractions
that you often don’t get in the gym.
Depending on your home workout location, distractions can include:
The TV Kids
Social media The fridge (my biggest distraction)
Family Lack of air conditioning
Partner Animals
You name it. All are very common distractions that can have you in the zone one minute, and watching
the news on the tv the next.
I know it can be hard sometimes but this is probably where the majority of you will need to work the
hardest - staying focused on your workout! Do your best to limit potential distractions around you in order
to be able to get the most out of your workouts each day.
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When you walk into the gym, naturally you kind of switch over mentally into your game face mode. You
associate the gym with a time to work really f *cking hard. Many of you will f ind home training harder as
obviously, you associate your home with a lot of other things before you would commonly see it as your
gym.
Here are some of my suggestions to try and limit distractions when working out at home:
Train when the family is out
Walk the dog earlier so the dog isn’t driving you crazy (Rocky lol)
Turn the TV off and play some music instead
Use your rest periods as actual rest, and not a time to fold laundry
All in all, f ind what works for you! My best advice is to use that hour or so that you are training like you
are in the gym. See your home gym as more of a gym and less of a home. See it as a place of work over a
place of relaxing.
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COMMON MISTAKES PEOPLE MAKE IN
BUILDING THEIR BEST PHYSIQUE
When it comes to building your best body (whatever that may be to you), there’s a strong chance that the
process to get where you really envisioned will not only be harder than you think but also take substantially
longer.
I cannot stress this enough: Building muscle, building shape and serious strength takes TIME!
One of the things I have loved so much with the original gym-based Building the Bikini Body series is
that thousands of women have done the 1st program. But also that the popularity of it has led to women
demanding me to create a 4th program in the series!
People think the job is done after a 6-8 week challenge. Sadly, muscle building and adding shape and
symmetry to your physique is not going to be fully achieved in a short window. See each program you do
of mine as laying the foundations of your future self.
Just like when we go to school, we don’t begin kindergarten and think I’m done with school. I know
everything and I’m ready for the world… The same goes for training programs. I really believe that my
12-week programs have all the potential to deliver spectacular results in that time f rame but please
understand that results, means progress and improvements - it does not mean f inished product. See this
12-week program as your base building, further laying the foundation. Don’t see this as the end of the
road.
On the other hand, please also don’t feel bad if you don’t look like a world bikini model after 12 weeks.
Expectations also need to be met with reality. Those amazing bodies you see, they take years and years
to build. My clients work with me a very long time to get to where they are at, which is my hope for all of
you. See this 12 weeks as the start of our journey together, then you keep coming back and learning f rom
me and applying these methods to continue improvements.
Another factor I f ind detrimental to long-term improvements is always focusing on fat loss. Please see
Building the Bikini Body as an option to lose fat, but also see it as a potential period of increasing your
calories and devoting the next 12-24 weeks to a calorie surplus and building! Don’t be af raid to use this
time to add muscle. Remember, the program is called BUILDING the Bikini Body.
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UNDERSTANDING HOW TO READ YOUR
PROGRAM
From working with thousands of clients both in person and online over the last decade, the feedback I
know is that for a client to get great results, they need to actually know how to use the program.
The importance of knowing the what and the why of the program will always dramatically drive up the
success of any routine. So, let’s cover the basics!
Sets
Sets refers to the number of times you repeat the same exercise. For example, 5 x 10-12 reps at a 4010
tempo, would mean that you will perform 10-12 reps of a particular exercise with a 4010 tempo, 5 times in
total.
Reps
Reps refers to the number of times you will do the relevant movement. For example, if the program said
5 x 10-12 reps low bar squat, that would mean that you do the movement 10-12 reps for 5 circuits.
Tempo
Tempo refers to the time under tension you lift each repetition with. Each number on the tempo layout
also refers to a different component of the lift. A good example would be 4010 tempo on a low bar barbell
squat.
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4 the f irst number always refers to the eccentric (lowering)
component of the movement. So, for example if you were
doing a squat, you would take 4 seconds to lower the
weight for each repetition.
0 the second number refers to the bottom position of

the movement, which in most cases is the part of the
movement where the exercise is the hardest. So, for
example if you were doing a squat, the 0 would be at the
bottom of the movement.
1 the third number refers to the concentric part of the

moment (rising) which is generally when you are lifting the
weight. For example, in a squat this would be on your way
up f rom the bottom of the movement.
0 the fourth and f inal number refers to the top position of

the movement, which in most cases is the beginning or
easiest part of the lift. In the squat example this would be
when you are standing in a dead stop position.
Series
A series is the order of the exercises in the program.
For example, the f irst ‘partnership will be the

A) series:
A1) Leg Press

A2) Shoulder press
The next series would be the B) Series, which looks like:

B1)
B2)
If an exercise is a stand-alone, not a superset it is just to be

executed back to back alone. It will simply be:
A) OR B) – just the letter by itself with no number
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INTENSITY TECHNIQUES
In my programs, you will notice I always like to start with a heavy compound exercise, then the reps will
ascend as we go, and the time under tension will rise. You will also notice I use terms such as drop sets
and rest pause.
These are advanced techniques I use throughout all my clients’ programs as a way of increasing training
volume through time under tension. Then also just by delivering an amazing pump, it leaves the client
feeling amazing. It’s hard work and important to understand how to implement it correctly.
PL E A S E N OT E - a l l t h e i n te n s i ty te c h n i q u e s a r e o n l y u t i l i s e d o n t h e L A ST
s e t o f a n exe r c i s e .
Rest Pause Method
Now let’s explain by using a leg press for an example, as we have 4 sets of 12 to do. Our last set we use the
max weight we can get for 12 reps. This should be a weight we can only just get. We do 12 reps to failure.
We then rack the weight and rest for 15 seconds.
We then un-rack the weight and go again for as many reps to failure as possible (usually about 30% less
than the f irst go) we then rack it and rest another 15 seconds. Then, f inally we go again to failure probably
again, another drop of 30% of reps. The weight stays the same. This is not a drop set.
In summary, we go to failure on the last set - rest 15 seconds - go again - rest 15 seconds - then go again.
In this instance, we use a rest pause method x 2 and I can assure you, it will hurt!
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Drop Sets
Drop sets are exactly what it says it is, we drop the weight during the set. Again, let’s use the leg
press. It’s important to state though when doing these sets, the f irst part of the rest pause or drop
set of reps must be to failure.
So how does this look?
Leg Press - 12 reps.
Go to failure and just hit 12.
You then have a partner, or you drop 20% of the weight and then you go again immediately. This is
drop set x 1 drop. If it’s x 2 drop which some are, we then drop a further 20% of the weight off, then
go again. Each time we go to failure.
The key is the percentage drop should be 20%. E.g. if you are doing 100kg leg press, then drop
20% off after failure (20kg) and continue on 80kg.
Drop set x 2 - max reps - drop 20%, go again - drop 20%, go again.
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NUTRITION
12
WEEKS TO
RESULTS AT
HOME
Building the Bikini Body Home offers both nutritional options, ‘Build’ or ‘Cut’. You can choose the option
suited to your goals, and depending on your starting point and your goal, I will teach you how to apply
a def icit or a surplus to work towards and reach your goals at maximum capacity over the course of the
next 12 weeks.
I will educate you on your own calorie requirements specif ic to the amount of body fat you want to lose.
If your goal is to lose 2kg and tighten up slightly, then your calorie def icit or daily energy intake should
differ f rom an individual looking to lose 6-8kg in the 8 weeks. I will coach you through choosing a calorie
def icit to match your specif ic goal.
Remember, your calorie intake is going to be based on your total daily energy expenditure (TDEE). We will
enter the activity level to suit the training program and step target we will be doing (I suggest choosing
the moderate activity setting). This will give us your TDEE. TDEE is where theoretically you should be
maintaining your weight, hence usually called your maintenance calories.
A person at 60kg will have a different TDEE to that of a person at 90kg. Why? Because your daily energy
requirements are primarily going to be linked to your total body mass. You weigh more, you will require
more calories to fuel your daily processes. It costs your body more calories to keep you functioning than
that of a smaller human, regardless of body fat to lean mass ratio. Activity will also play a factor in your
daily calorie intake, albeit not as large of a portion as most estimate.
TDEE = BMR + NEAT + TEF + PAL
These four factors can be explained in more detail as…
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BASAL METABOLIC RATE (BMR)
BMR is related to the calories which the body requires to ‘run’ or function. Running the machine that is
the human body is costly and is our greatest contributor to our overall calorie expenditure. BMR is linked
to our bodies’ total mass – the more we weigh, regardless of it being muscle or fat, is going to lead to
greater calorie expenditure in regard to our BMR. However, lean mass does require more energy to fuel
than fat, which is why it’s always imperative we preserve as much lean mass as possible to keep metabolic
rate as high as possible. In fact, the BMR typically declines by about 1-2% every ten years.
NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)
NEAT levels are another factor of TDEE which actually has been shown to be the most variable of factors
contributing to TDEE. NEAT includes actions such as twitching, walking, incidental movement and even
talking. Any activity which is not planned or thought about by the body. It’s shown that over the course
of a diet, NEAT levels plummet, when NEAT levels fall, so does calorie expenditure which again directly
affects our energy balance. Remember it’s not just calories in, it’s also calories out which is the crucial
component to losing body fat.
THERMIC EFFECT OF FOOD (TEF)
Food digestion and assimilation (breakdown and absorption of food) costs the body energy. The processes
that facilitate these actions are small but still signif icant contributors to the calories out component of
energy balance. Protein is our most energy costly macronutrient which makes high protein levels key to
optimising fat loss success. A person who eats a diet higher in protein will directly lead to a greater ‘calorie
out’ response to that of an individual with the same calorie intake and activity due to the increased rates
of TEF on protein digestion compared to the other macros. Fats and carbohydrates do contribute to the
thermic effect of feeding, but on a much smaller scale to that of a protein which is a more thermogenic
macronutrient.
PHYSICAL ACTIVITY LEVEL (PAL)
This is our planned training, whether resistance training, cardio, or anything in between. Planned exercise
falls under PAL. This, like NEAT, is going to be variable between people but unlike NEAT, we can control
the calorie expenditure.
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CALCULATING YOUR TDEE
First things f irst, you can go on the Mark Carroll Method App (watch this video on how to download
the App) and we will f igure out your TDEE for you if that’s what you would prefer. Just click on the
nutrition tab, f ill out the information and boom - there’s your TDEE!
As for your activity level, this is based on how many days you are WEIGHT TRAINING, not including cardio
days. In general, for my programs I recommend that the majority of you choose Moderate. Although, if
you are someone who is naturally very active, say for your job or chasing a toddler around, and you get
over 15,000 steps per day on average, please choose Heavy.
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MACRONUTRIENT BREAKDOWNS
Before I get into the nutrition breakdowns, I want to quickly cover the following macronutrient breakdowns
so you understand how your calories and macros are found:
1g of protein = 4 calories
1g of fats = 9 calories
1g of carbs = 4 calories
I’ll get into calculating these for your goals below.
Now that we’ve covered all of that, let’s get into the two nutritional options:
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Cutting
When it comes to getting lean, the majority of my audience will know and understand the basics.
Now, let’s start with the fundamentals!
Calories are king
Protein is your most crucial micronutrient
Fats are integral for our overall hormonal health, but we only need so much
Carbs are not essential to life but they are optimal when it comes to building or
preserving muscle mass
You will not lose body fat if you are not in a calorie deficit
In summary, I hope you have now gathered that you need to be in a calorie def icit if you are serious about
‘cutting’ or overall fat loss!
Now, where to start?
In my new Mark Carroll Method App, I have created a nutrition calculator which will f igure out your TDEE,
calories and macros based on the goals you have. If you’re someone who prefers calculating this by
yourself, I have also provided the guidelines for each tier too!
Before you do anything, we need to decide which tier is right for you:
CONSERVATIVE CUT - FAT LOSS TIER 1
If you’re someone who doesn’t really want to lose that much weight, or you don’t need to lose much and
just want to more approach a recomp phase, tier 1 is for you. Tier 1 fat loss targets would be around 2-4kg,
so not much at all!
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Calculations
Calories: Phase 1: Week 1-4 = TDEE x 0.8
Phase 2: Week 5-8 = TDEE x 0.75
Let me quickly explain this formula for you. Once you have your TDEE, your calories will become dependent
on the phase you are following. So, if you’re in the f irst 4 weeks of the program, you will multiply your
TDEE by 0.8 - easy! That’s literally all you need to do to f ind your calories.
Macros:
Protein: Bodyweight (in kg) x 2.2 = how many grams of protein to consume
Fats: Bodyweight (in kg) x 1.0 = how many grams of fats to consume
Carbs: remaining calories/4 = how many grams of carbs to consume
Let me break this down for you a little bit with an example. If someone weighs 70kg, this is how their
calories and macros would look:
TDEE: 2308
Calories in phase 1: 2308 x 0.8 = 1846 calories per day
Macros:
Protein: 70 x 2.2 = 154g of protein (154 x 4 = 616 calories)
Fats: 70 x 1.0 = 70g of fats (70 x 9 = 630 calories)
Carbs: 1846 calories - = 1846-1246(600 calories)/4

(630+616=1246 calories)/4 = 600 cals/4
= 150g of carbs
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Therefore, this person will follow these calories and macros in phase 1:
1846 calories
154g of protein
70g of fats
150g of carbs
MODERATE CUT - FAT LOSS TIER 2
If you’re someone who is looking to lose around 5-7kg over the next 12 weeks, tier 2 is the one for you.
This is generally the option that many women go for when they do my programs as they feel like it is an
achievable goal and still brings great results.
Calculations
Macros:
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TDEE: 2308
Macros:

(630+560=1190 calories)/4 = 541 cals/4
= 135g of carbs
1731 calories
140g of protein
70g of fats
135g of carbs
AGGRESSIVE CUT
If you really believe that you need to lose 8kg or more, tier 3 is the one to go for. Now, please be sensible
- if you’re a smaller woman who, in reality, doesn’t need to lose that much body fat, do not pick tier 3. Be
realistic with yourself!
Calculations
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Macros:
TDEE: 2308
Macros:

(504+448=952 calories)/4 = 664 cals/4
= 166g of carbs
1616 calories
112g of protein
56g of fats
166g of carbs
Boom, there are your calories and macros for that specif ic phase of your 12-week program! If you need
some extra help with calculating your calories or macros, you can either use the MCM App or reach out to
my team at support@coachmarkcarroll.com
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Building
If your goal is to spend the next 12 weeks prioritising muscle building, I strongly suggest using this
program whilst having your calories up out of a def icit and at minimum, have calories set to your TDEE.
Before we break down the different build strategies, I really want to drive home that building muscle,
when done perfectly, takes time! The reason why I strongly believe most women don’t optimise their
muscle growth is because they are too conservative with their building phases. Spending 6-8 weeks in a
build then rushing back to a def icit I can assure you will not get you noticeable changes.
Is there a magic time period you should build for? Honestly, as long as you can! I want my clients to spend
around 6-12 months in their build phases, but the absolute minimum would be 12 weeks. The point I am
trying to make is to not run f rom your build when you feel uncomfortable. Get comfortable with the
uncomfortable because your future self and future glutes will thank you for it!
In my new Mark Carroll Method App, I have created a nutrition calculator which will f igure out your TDEE,
calories and macros based on the goals you have. Before you jump over to the App, there are a few things
I need to cover such as which tier is right for you. Let’s break down the ‘build’ component into three
categories; maintenance, coservative and moderate.
MAINTENANCE - BUILD TIER 1
If you are thinking about doing the next 12 weeks at your maintenance (TDEE) to make small gains and
tone up your body a bit more without losing much fat, go for this tier. I also recommend this tier for
people who have just reverse dieted and just need to spend some time eating and loving all the foods!
Calculations
Calories:
Whole program: Week 1-12 = TDEE
That’s right, your calories and macros are staying the same for the entire program if you are going
to build tier 1 as we are just at maintenance! Once you have your TDEE, your calories will be exactly
that for the whole 12-weeks of this program.
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Macros:
TDEE: 2308
Calories for the whole program: 2308 calories per day
Macros:
Protein: 70 x 2 = 140g of protein (140 x 4 = 560 calories)

(756+560=1316 calories)/4 = 992 cals/4
= 248g of carbs
2308 calories
140g of protein
84g of fats
248g of carbs
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CONSERVATIVE BUILD - BUILD TIER 2
A concervative build will have you starting just above your TDEE and is for someone who has been on low
calories previously and may have some metabolic adaptation build up or for someone who is terrif ied of
putting on weight.
Metabolic adaptation is a natural response your body uses as a defence mechanism against fat loss. Your
body purposely lowers calorie expenditure to make fat loss harder. The reason why I suggest going the
conservative build approach here is due to these potential metabolic adaptations, which lower your true
TDEE.
For instance, your TDEE on the calculator may be 2100 but due to long term dieting, your actual current
TDEE may be slightly suppressed, meaning it is actually around 1800-1900 calories. and you could maintain
weight f rom 1800-1900 which would usually be a def icit. For more in depth science behind fat loss and
metabolic adaptation, please refer to my guidebook - The Art of Reverse Dieting
Calculations
Macros:
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TDEE: 2308
Macros:

(756+560=1316 calories)/4 = 1107 cals/4
= 277g of carbs
2423 calories
140g of protein
84g of fats
277g of carbs
MODERATE BUILD - BUILD TIER 3
For those who are really focused on using this time to build and not too scared off of a little bit of fat mass
in the quest of epic glute gains, I suggest a more moderate build. You’re going to want to be gaining
weight on this tier, but not too much too quickly. We increase your surplus by a lot at the end to ensure
you’re making some really good, solid gains here!
Calculations
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Macros:
TDEE: 2308
Macros:

(756+560=1316 calories)/4 = 1454 cals/4
= 364g of carbs
2770 calories
140g of protein
84g of fats
364g of carbs
Boom, there are your calories and macros for that specif ic phase of your 12-week program! If you need
some extra help with calculating your calories or macros, you can either use the MCM App or reach out to
my team at support@coachmarkcarroll.com
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BUILDING WEIGHT INCREASES
Whichever option you have chosen f rom the above, I want you to understand that we are training to gain
weight! We just want to be gaining at a reasonable pace. During the f irst week, you will probably see an
increase in weight. This will probably be due to the extra carbs you are consuming which means more
muscle glycogen (water retention) within the muscle - this is not fat mass!
We are in a surplus for a reason - to build muscle. This comes with weight gain! Whether that be f rom
water retention, eating more, increased muscle mass or even fat mass, this is the point of the build. Often
people f reak out way too much over a little scale increase. Always think to yourself: “I am doing this for
the greater good - my future self.”
No one else cares if you put on a little bit of body fat, only you do. Don’t be so hard on yourself! I know,
f irst hand as a coach, the rewards you get for devoting time to a build are incredible. You just need to put
in the work for the long term not just through training hard, but also eating according to your big long
term goals!
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CALCULATING YOUR CALORIES AND MACROS
If you’re a numbers person, like myself, and prefer to calculate your own calories and macros (instead of
using the MCM App, which I have explained above, I will explain how you can do this. Here is a breakdown
on how to f ind your own calories and macros:
1 Get your TDEE - please use my App to do this as it is my own

calculations that I trust!
TDEE Calculator
2 Adjust for metabolic adaptation - if you are someone who has been
dieting for a while or have just reversed, immediately deduct 100
calories f rom your TDEE as this will adjust for metabolic adaptation
(the natural slowing of your metabolism).
3 Select your tier - using the breakdowns I have listed above, select
which tier will suit your goals best and follow the guidelines provided
above to get your calories and macros.
Adjust your calories and macros every 4 weeks - the nutritional

4 phases I have provided are broken down into 3 4-week phases, so
please refer back to your tier and adjust accordingly
Don’t stress if you don’t see immediate progress - both fat loss and
5 building muscle is a process that is dependent on your body. Please
don’t f reak out if you don’t lose any weight in 2 weeks… it’s only been
2 weeks! If (and only if) you don’t see any progress by your second
nutritional phase, drop your calories by 100.
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DIET BREAKS/REFEEDS
Refeeds and diet breaks are popular terms in f itness these days but what’s the difference? There isn’t
really a scientif ic difference in meaning other than wording and timing. Both are when we increase
calories to take the client out of a calorie def icit. This can be done for a variety of psychological and
physiological reasons. Both are simply taking ourselves out of a calorie def icit, primarily f rom driving
carbohydrate calories up. The difference is simply the time f rame:
A refeed: 1-2 day period of increased calories
A diet break: more sustained period of 3-14 days
I am personally a big fan of mini-diet breaks of 3-4 days for clients. Others prefer the longer 1-2-week
approach, it all works! The issue I f ind is; the longer you are out of a def icit, the longer you are obviously
not losing body fat. Diet breaks do slow down fat loss in that period you are out of a def icit. However, the
rate of fat loss per day of a calorie def icit is greater by utilising diet breaks
How to diet break and refeed
The key to diet breaks and refeeds is we want to take carbohydrates as high as possible, as the research
shows carbs are what will help drive up leptin levels (satiety levels) again.
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With our training split you will have 2 options:
1 Take calories back to your TDEE. Recalculate TDEE before this to

account for weight loss.
2 Decrease protein intake down to 1.8g per kilogram of body weight.

This is the time we don’t need as many calories f rom protein.
3 Decrease fat intake down to 0.8g per kilogram of body weight.
4 Utilise the rest of your calories to ALL go to carbohydrates.
Do not diet break or refeed simply because you are a little hungry one day. Unfortunately, hunger and
low energy will sometimes go hand-in-hand with being in a calorie def icit. However, we obviously do not
want to be starving. A good way to gauge hunger levels, and if you potentially need a mini diet break (3-5
days) or a longer diet break (7-14 days), is off biofeedback and also true hunger levels.
Are you telling yourself you need a diet break because you are craving certain foods? Do you simply feel
restricted? This is why we flexible diet! True hunger is not “I want a donut.”. True hunger is “I’m so hungry
I could eat a whole bowl of broccoli!”. It’s important we differentiate and understand this, so we are aware
of our actual hunger levels.
It’s crucial to understand that diet break f requency and length needs to be personal. I have clients who
diet break every 3 weeks, whilst others don’t enjoy diet breaks at all, and mentally feel better dieting for
12 weeks, then coming out of a def icit for a few weeks to a month. The whole idea of this guide is to make
you realise when it comes to nutrition calories are king. Macros are important because they determine
how you feel and drive performance. There is no magic macro breakdown, but potentially more optimal
for heavy lifting. Then again with diet breaks, it’s personal.
This is not a one-size-f its-all system. I want to educate you all about understanding the methods
I do to get resul ts.
Regarding nutrition, there is no clear cut “how-to” formula. We understand the principle of energy balance,
but the methods we use to achieve the calorie def icit still needs to be suited to what best f its you.
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SUPPLEMENTS
Creatine
Creatine is one of the most well-known supplements in the world of hypertrophy. Unlike BCAA’s, there
is actually strong research in support of creatine having positive influence on strength adaptations and
hypertrophy. Supplementing creatine monohydrate (the recommended choice of creatine) increases
levels of phosphocreatine, primarily in our muscles. An increase in phosphocreatine leads to an increased
ability to produce energy.
Creatine has been heavily researched and has proven benef its in a variety of
training modalities:
Improvements in strength (lifting heavier)
Improvements in strength endurance (lifting heavier for longer)
Improvements in athletic performance (in terms of explosive sprint

performance)
Interestingly, creatine is commonly seen as a ‘bad’ supplement to have when cutting, particularly in f inal
days before a comp due to water retention. In fact, it can actually have very positive effects on carbing up
due to improved glycogen storage. This will help the carbs get into the muscles to be stored as glycogen
which also is a positive for endurance athletes.
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For all of you women, creatine is a positive due to strong research showing improved muscle mass in
females both young and old. The other factor I have been studying more recently, which I f ind potentially
very positive, is creatine’s ability to improve cognition.
How much do I recommend?
Commonly with creatine, we have 2 loading options - a fast load or a longer load.
A fast load will mean that we have a greater intake of creatine in the f irst week of consumption, then we
lower the consumption to an ongoing maintenance intake. The point of a fast load is to speed up muscle
saturation of creatine.
“Why wouldn’t everyone just do a fast loading phase then?”. Some people can experience gut distress in
creatine loading phases. You can divide the servings throughout the day to lower symptoms or simply
use the longer load option. Also, the faster you saturate muscles, the faster potential scale weight gain
can occur which can also be a mental battle for certain people. A longer load, on the other hand, will take
place over 4 weeks.
I really like Martin MacDonald’s dosage recommendations for creatine loads, as he is a world-leading
sports nutritionist who I have learnt alot f rom!
I personally use these with my clients, which are:
Fast Load: 0.3g per kilogram of body weight each day for 7 days.
Long load: 0.05g per kilogram of body weight each day for 4 weeks.
Once we move past those initial phases, we go into a maintenance phase.
It’s important to note here that creatine supplementation can and should be taken daily, not only on
training days. This is also a supplement you can take consistently long term with no adverse effects.
When taking creatine, due to insulin helping increase creatine storage, it’s ideal to take creatine with a
carbohydrate or protein meal. Evidence shows potentially a tiny bit more optimal to have post workout,
most likely due to increased insulin sensitivity post training
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CAFFEINE
I think the majority of you will know and love caffeine. Whether it’s a coffee in the morning or pre-workout
before the gym, caffeine is a fan favourite. Just like creatine, caffeine is one of the most heavily studied
natural supplements, ever! Caffeine, just like creatine, has been proven to actually have signif icant
benef its on performance in the gym hence why I like it.
These days there are a million and one fancy pre-workouts which majority of the time are basically caffeine
based with a whole lot of f illers. Sure, there are some better options but for the most part, caffeine is what
we want. This is why I don’t think you need to stress too heavily on the brand or a fancy pre-workout. You
can get your caffeine f rom coffee, caffeine tablets or a pre-workout… They all work.
Dosage for performance
Now, dosage is where a lot of supplements can vary. Many pre-workouts or energy drinks will typically
range f rom 100-150mg of caffeine all the way up to 300mg. This is why you should always read the label
to fully understand how much you are having.
Research shows that optimal intake ranges f rom 3-6 mg per kg of bodyweight to enhance performance
as a pre-workout which should be consumed, ideally, 30-60 minutes before you exercise.
For example, a person who weighs 90kg would be recommended to consume between 270 mg-540 mg
of caffeine as a pre-workout. I believe that the lower end of this scale should be suff icient enough for an
everyday-gym-goer, and the higher range potentially be more useful for an athlete about to perform in
a sport.
The half-life of caffeine is 6-8 hours which means, for those having caffeine later in the day, be aware that
it lasts in your body for a fair few hours. If sleep is becoming an issue, try to minimise your caffeine intake
f rom the afternoon onwards.
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CARDIO
When it comes to cardio, primarily I would have my clients use gym-based cardio machines like the cross
trainer or stepper. Assuming the majority of you will not be so well equipped in your home gym, I will
program cardio the way I usually do it for my clients training f rom home.
Cardio will be for those of you who are in a CUT phase, NOT for all of you building. Fat loss only!
Cardio 1
This will be for those who f ind fat loss comes very easy or you only have minimal weight to lose. Your
cardio will actually just be your daily steps which we will cover after cardio. Your cardio will be focused on
ensuring daily movement stays up and actually increases the longer you are in a def icit to ensure activity
stays elevated. This is our very conservative option to fat loss. No actual cardio, just steps!
Cardio 2
This will be for the majority of you who f ind fat loss harder and need to utilise cardio as a tool to increase
calorie expenditure. We will have a few options as training f rom home can mean cardio will be more
about f inding what you enjoy. None of these options I think are necessarily better or worse, but I want to
give you all a few ideas to get the work done.
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Option 1 - Jogging/Sprints
When it comes to cardio, I personally prefer to shy away f rom cardio like sprints on a treadmill as it can
be pretty taxing on the body, but with no cardio machines options at home, this means we will naturally
have lower impact. We need to make do with what we have got and f ind what you will enjoy.
For those of you who have no injuries and most of all enjoy running/jogging in a park, then this can be a
good option for you. However, if you are struggling with leg recovery or experiencing any kind of soreness,
I recommend dropping the running or limiting it to just 1 session a week. Our goal is resistance training to
build and keep muscle mass. By all means, use running and jogging, but only if it does not compromise
your performance in the gym.
Weeks 1-4 - 2 x 25 minutes
60 seconds jogging, followed by a 2 minute walk.

You jog for 60 seconds at a comfortable speed, then you will walk for 2
minutes to lower your heart rate. Simple.
Run 100 metres, then 180 seconds slow walk back (recovery).
You will run 100 metres, then I want you to walk very slowly back and gather
your breath. When you get back to the starting line. Go again. 30 minutes
of this. Use the full 3 minutes rest periods to recover between sprints. Make
sure you warm up well before your f irst sprint. Ideally, don’t go all out your
f irst 1-2 sprints. Ease into it.
First 20 minutes are sprints: Run 60 seconds, then 120 seconds slowly walk
back.
Second 20 minutes is a 20 minute walk.

What we are doing is combining more intense sprints for our f irst 20
minutes, then f inishing off the cardio with a further 20 minutes of fast
paced walking. I want this done quickly after your last sprint to ensure your
heart rate doesn’t drop too low on the 20 minutes of walk. If you can f ind
stairs and hills for the walk, even better!
I have used this option a lot for clients for the last 2 years. This option is ideal for those obviously who have
no injuries and enjoy the running side of things. Please warm up well beforehand and ease yourself into
the runs. Remember, you are not trying to be an olympic sprinter. With your runs, don’t see it as an all out
sprint, see it as a fast paced run. We don’t want injuries here.
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Option 2 - Bike
Now, for those of you who prefer cardio on a bike outside or if you are fortunate to have a bike at home
you can use, here you go!
Heart rate 70%

First 4 weeks are just steady state and maintaining a heart rate of 70%.
Nothing crazy. If this means getting outside and riding your bike go for it!
Or an exercise bike at home also works!
Weeks 5-8 - 2 x 30 minutes - Intervals
60 seconds hard, 120 seconds slower and easy

Now, we bring in a 60 second sprint, combined with 2 minutes of slow and
easy recovery. The 60 seconds should be hard, but also not a level where
you feel like your legs are about to explode as well as your heart. Then, use
those 2 minutes to lower the heart rate back down before going again once
more.
Weeks 9-12 - 2 x 40 minutes (20+20)
The f irst 20 minutes are intervals: 30 seconds hard, then 90 seconds

recovery
The second 20 minutes are in a steady state

Think f irst 20 minutes hard interval work + second 20 minutes just
continuing calorie expenditure but not nearly as diff icult (70% heart rate).
This is a great option obviously for those of you who don’t want the impact of running and also, actually
have access to a bike whether it’s a home exercise bike or an actual bicycle to get outside.
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Option 3 - Skipping/Circuit
Now, for those of you who prefer to do their cardio at home, then skipping can be a great option. But
again, ensure skipping is right for you. Skipping can mean a lot of impact f rom each repetition so please
don’t feel obliged for this either. If you haven’t skipped before or have injuries in ankles, knees or hips, skip
the skipping! If you feel good about it and most of all enjoy skipping, here is a fun option.
I’ve also split this option into beginner and advanced, which relates to if you are a beginner or advanced
lifter. You’re going to be wrecked after these cardio sessions, so if you’re more on the beginner side, just
do the fewer rounds please!
Weeks 1-4 - For time
Beginner - 6 rounds
Advanced - 8 rounds
2 sessions a week:
60 seconds skipping
12 crunches
5 push ups
30 seconds plank
“For time” means you will do the rounds listed here, in as little time as possible.
Only rest when you need to rest. The goal is each session, beat your time it takes
you to complete the circuit round.
Descending reps - each set of skipping will descend by 10 seconds, while each
exercise will descend by 1 rep all the way down to 10 seconds skipping and 1 rep of
each exercise. Do this as quickly as possible. Only rest when needed.
2 sessions a week:
Beginner start at: Advanced start at:
70 seconds skipping 80 seconds of skipping

7 x 1 & 1/4 rep bodyweight squats 8 x 1 & 1/4 rep bodyweight squats
7 x leg raises 8 x leg raises
7 x push ups 8 x push ups
7 x crunches 8 x crunches
8 x squat to alternating high knee
(4 each side = 8 reps)
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Beginner - 7 rounds
Advanced - 8 rounds
2 sessions a week:
60 seconds skipping
5 x bodyweight reverse lunges - each leg
10 x reverse crunches
20 seconds side plank - each side
30 seconds skipping
90 seconds rest
Ok so, there are some options for you. Cardio should be done just 2 days a week.
You can do cardio on your non-lifting days or. if you want to keep it to 5 days training, do the cardio on a
lifting day but only after weights, never before
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STEPS
Steps are an artif icial form of measuring NEAT levels. True NEAT is however not something we can
periodise. With steps that we are programming, that takes away f rom the non-exercise part of NEAT.
However, steps are still an incredible tool I use to keep a client’s ‘out’ component of their energy balance
as consistent as we possibly can.
I also still like to use steps for clients who are utilising the ‘build’ nutritional overview as movement in
general is life. I want my clients moving and using their bodies however, the movement just is not as
much.
CUT
Just as I do with nearly all of my programs, I like to periodise NEAT levels here for the 12 weeks. This is an
overview of how I would periodise steps for one of my physique clients:
Phase 1 Phase 2 Phase 3 Phase 4
Weeks 1-3 Weeks 4-6 Weeks 7-9 Weeks 10-12

10,000 steps per day 12,000 steps per day 13,000 steps per day 14,000 steps per day
BUILD
I suggest daily steps of a minimum 8,000 and a maximum of 10,000. We don’t want to overdo the
movement as this will negatively impact the increased calories we are trying to consume to build the
new muscle mass.
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PROGRAM
Acc 1 - Post Exhaustion
TRACK YOUR WEIGHTS AND

CLICK THE WORKOUT NAMES STATS WITH GOOGLE SHEET!
BELOW TO ACCESS THE
VIDEO EXERCISE PLAYLIST CLICK HERE TO ACCESS
D AY WO R KO UT ST E P S CA R D I O
MONDAY LOWER 1
TUESDAY UPPER 1
WEDNESDAY LOWER 2
Refer to the Welcome Pack for your
THURSDAY Cardio and Step Requirements
REST
FRIDAY UPPER 2
SATURDAY LOWER 3
SUNDAY REST
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CLICK THE WORKOUT NAME
LOWER 1 TO ACCESS THE VIDEO
EXERCISE PLAYLIST
A1 HIGH BAR SQUATS
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 20 3010
2 4 8-10 20 3010
3 4 8-10 20 3010
A2 DB ALTERNATING LUNGES - FORWARD STEP

1 4 10 Each Leg 180 2010

2 4 10 Each Leg 180 2010
3 4 10 Each Leg 180 2010
B1 BB GOOD MORNING
1 4 8 20 3010
2 4 8 20 3010
3 4 8 20 3010
B2 BB KAS GLUTE BRIDGE

1 4 15 150 1012
2 4 15 150 1012
3 4 15 150 1012
C1 DB DEFICIT REVERSE LUNGES

1 3 10 Each Leg 10 2010

2 3 10 Each Leg 10 2010
3 3 10 Each Leg 10 2010
C2 BANDED 45* STRAIGHT LEG ABDUCTIONS

1 3 15-20 Each Leg 90 1010

2 3 15-20 Each Leg 90 1010
3 3 15-20 Each Leg 90 1010
D PLANK
1 3 45 Seconds 45 -
2 3 45 Seconds 45 -
3 3 45 Seconds 45 -
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TO ACCESS THE VIDEO
EXERCISE PLAYLIST
A1 STANDING ONE ARM DB OVERHEAD PRESS - NEUTRAL (DO BOTH SIDES THEN MOVE TO SECOND EXERCISE)
TRAINING TEMPLATES
1 4 8-10 Each Arm 20 3010

2 4 8-10 Each Arm 20 3010
3 4 8-10 Each Arm 20 3010
A2 ONE ARM LEANING DB LATERAL RAISES

1 4 12-15 Each Arm 120 2010

2 4 12-15 Each Arm 120 2010
3 4 12-15 Each Arm 120 2010
B1 ONE ARM DB ROWS (DO BOTH SIDES THEN MOVE TO SECOND EXERCISE)
1 4 8-10 Each Arm 20 3010

2 4 8-10 Each Arm 20 3010
3 4 8-10 Each Arm 20 3010
B2 KNEELING ONE ARM PULLDOWN - BANDED - NEUTRAL

1 4 12-15 Each Arm 120 2010

2 4 12-15 Each Arm 120 2010
3 4 12-15 Each Arm 120 2010
C1 STANDING DB LATERAL RAISES

1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
C2 BB CURLS
1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
C3 BB SKULL CRUSHERS
1 3 15 75 2010
2 3 15 75 2010
3 3 15 75 2010
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TO ACCESS THE VIDEO
EXERCISE PLAYLIST
A1 BB ROMANIAN DEADLIFTS
TRAINING TEMPLATES
1 4 8-10 20 2210
2 4 8-10 20 2210
3 4 8-10 20 2210
A2 LYING LEG CURLS - BANDED AND DB BETWEEN FEET

1 4 10-12 180 2010

2 4 10-12 180 2010
3 4 10-12 180 2010
B1 DB BULGARIAN SPLIT SQUATS - LARGE STEP, GLUTES FOCUSED

1 4 8-10 Each Leg 20 2210

2 4 8-10 Each Leg 20 2210
3 4 8-10 Each Leg 20 2210
B2 BB HIP THRUSTS - 1 & 1/4 REPS

1 4 12-15 150 2010

2 4 12-15 150 2010
3 4 12-15 150 2010
C1 DB HIGH HEEL ELEVATED SQUATS - CONSTANT TENSION

1 3 15-20 20 2010
2 3 15-20 20 2010
3 3 15-20 20 2010
C2 STANDING KICKBACKS - BANDED

1 3 15-20 Each Leg 90 2010

2 3 15-20 Each Leg 90 2010
3 3 15-20 Each Leg 90 2010
D CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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TO ACCESS THE VIDEO
EXERCISE PLAYLIST
A1 65° DB PRESS - NEUTRAL (DO BOTH SIDES THEN MOVE TO SECOND EXERCISE)
TRAINING TEMPLATES
1 4 8-10 20 3010
2 4 8-10 20 3010
3 4 8-10 20 3010
A2 STANDING DB LATERAL RAISES

1 4 12-15 120 2010

2 4 12-15 120 2010
3 4 12-15 120 2010
B1 BB BENT OVER ROWS - ELBOWS 65° (DO BOTH SIDES THEN MOVE TO SECOND EXERCISE)
1 4 8-10 30 3010
2 4 8-10 30 3010
3 4 8-10 30 3010
B2 30° PRONE DB ROWS - ELBOWS TUCKED - NEUTRAL GRIP

1 4 12-15 120 2010

2 4 12-15 120 2010
3 4 12-15 120 2010
C1 PRONE REAR DELT ROWS - ELBOW AT 45°

1 3 15 15 2012
2 3 15 15 2012
3 3 15 15 2012
C2 DB HAMMER CURLS
1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
C3 LYING DB TRICEP EXTENSIONS

1 3 15 75 2010
2 3 15 75 2010
3 3 15 75 2010
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TO ACCESS THE VIDEO
EXERCISE PLAYLIST
A1 BB HIGH BAR SQUATS
TRAINING TEMPLATES
1 3 8-10 20 2010
2 3 8-10 20 2010
3 3 8-10 20 2010
A2 DB FRONT FOOT ELEVATED SPLIT SQUATS

1 3 10-12 Each Leg 180 2010

2 3 10-12 Each Leg 180 2010
3 3 10-12 Each Leg 180 2010
B1 STRADDLE LIFT
1 3 8-10 20 2210
2 3 8-10 20 2210
3 3 8-10 20 2210
B2 KAS GLUTE BRIDGE

1 3 15 120 1010
2 3 15 120 1010
3 3 15 120 1010
C1 SINGLE LYING LEG CURLS - BANDED - PAUSE AT TOP

1 3 12 20 2011
2 3 12 20 2011
3 3 12 20 2011

1 3 15-20 Each Leg 60 2010

2 3 15-20 Each Leg 60 2010
3 3 15-20 Each Leg 60 2010
D REVERSE CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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PROGRAM
Int 1 - 4 x 10-12

BELOW TO ACCESS THE
MONDAY LOWER 1
TUESDAY UPPER 1
WEDNESDAY LOWER 2
REST
FRIDAY UPPER 2
SATURDAY LOWER 3
SUNDAY REST
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EXERCISE PLAYLIST
A1 HIGH BAR SQUATS - HEELS ELEVATED
TRAINING TEMPLATES
1 4 10-12 90 3010
2 4 10-12 90 3010
3 4 10-12 90 3010
A2
LAST SET - DROP DB WHEN FATIGUED AND FINISH
LYING LEG CURL - BANDED AND DB BETWEEN FEET WITH BANDED REPS ONLY
1 4 10-12 90 3010
2 4 10-12 90 3010
3 4 10-12 90 3010
B BB HIP THRUSTS - CONSTANT TENSION LAST SET - REST PAUSE X 2
1 4 10-12 120 2010

2 4 10-12 120 2010
3 4 10-12 120 2010
C1 STRADDLE LIFT - FOCUS ON HIP HINGE

1 3 10-12 75 2210
2 3 10-12 75 2210
3 3 10-12 75 2210
C2 DB REVERSE LUNGES
1 3 10-12 Each Leg 75 2010

2 3 10-12 Each Leg 75 2010
3 3 10-12 Each Leg 75 2010

1 3 15-20 Each Leg 90 1010

2 3 15-20 Each Leg 90 1010
3 3 15-20 Each Leg 90 1010
D PLANK
1 3 45 Seconds 45 -
2 3 45 Seconds 45 -
3 3 45 Seconds 45 -
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UPPER 1 TO ACCESS THE VIDEO
EXERCISE PLAYLIST
A1 65° DB ARNOLD PRESS (DO BOTH SIDES THEN MOVE TO SECOND EXERCISE)
TRAINING TEMPLATES
1 4 10-12 75 2010
2 4 10-12 75 2010
3 4 10-12 75 2010
A2 BENT OVER BB ROW - SUPINATED

1 4 10-12 75 2010
2 4 10-12 75 2010
3 4 10-12 75 2010
B1 STANDING DB LATERAL RAISES LAST SET - REST PAUSE X 2
1 4 10-12 60 2010
2 4 10-12 60 2010
3 4 10-12 60 2010
B2 KNEELING ONE ARM ILIAC PULLDOWN - PAUSED

1 4 10-12 Each Arm 60 2012

2 4 10-12 Each Arm 60 2012
3 4 10-12 Each Arm 60 2012
C1 45° PRONE DB Y-RAISES

1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
C2 BANDED FACE PULLS

1 3 15 60 2012
2 3 15 60 2012
3 3 15 60 2012
D BANDED CRUNCHES
1 3 15 45 2010
2 3 15 45 2010
3 3 15 45 2010
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EXERCISE PLAYLIST
A FLOATING DEADLIFT
TRAINING TEMPLATES
1 4 8-10 Rest 3010

2 4 8-10 150 3010
3 4 8-10 150 3010
B1 DB FRONT FOOT ELEVATED SPLIT SQUATS

1 4 10-12 Each Leg 90 3010

2 4 10-12 Each Leg 90 3010
3 4 10-12 Each Leg 90 3010
B2 KAS GLUTE BRIDGE LAST SET - REST PAUSE X 2
1 4 10-12 90 1010
2 4 10-12 90 1010
3 4 10-12 90 1010
C1 SINGLE LYING LEG CURLS - BANDED

1 3 10-12 Each Leg 75 2012

2 3 10-12 Each Leg 75 2012
3 3 10-12 Each Leg 75 2012
C2 BB HACK SQUAT - HIGH HEEL ELEVATION

1 3 10-12 75 2010
2 3 10-12 75 2010
3 3 10-12 75 2010

1 3 15-20 Each Leg 90 2010

2 3 15-20 Each Leg 90 2010
3 3 15-20 Each Leg 90 2010
D CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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EXERCISE PLAYLIST
A1 STANDING BB OVERHEAD PRESS LAST SET DROP SET X 1
TRAINING TEMPLATES
1 4 10-12 75 2010
2 4 10-12 75 2010
3 4 10-12 75 2010
A2 ONE ARM DB ROW - DEAD STOPS

1 4 10-12 Each Arm 75 2210

2 4 10-12 Each Arm 75 2210
3 4 10-12 Each Arm 75 2210
B1 45° PRONE DB Y-RAISES LAST SET DROP SET X 1
1 4 10-12 60 2010
2 4 10-12 60 2010
3 4 10-12 60 2010
B2 ONE ARM DB ROW

1 4 10-12 Each Arm 60 2012

2 4 10-12 Each Arm 60 2012
3 4 10-12 Each Arm 60 2012
C1 DB BENT OVER LATERAL RAISES - PAUSE AT TOP

1 3 10-12 15 2012
2 3 10-12 15 2012
3 3 10-12 15 2012
C2 STRAIGHT ARM PULLDOWNS - BANDED

1 3 20 75 2010
2 3 20 75 2010
3 3 20 75 2010
D REVERSE CRUNCH - NO MOMENTUM

1 3 15 45 2010
2 3 15 45 2010
3 3 15 45 2010
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EXERCISE PLAYLIST
A1 LOW BAR SQUAT
TRAINING TEMPLATES
1 4 8 150 3010
2 4 8 150 3010
3 4 8 150 3010
B1 DB DEFICIT REVERSE LUNGES

1 4 10 Each Leg 90 3010

2 4 10 Each Leg 90 3010
3 4 10 Each Leg 90 3010
B2 ONE LEG HIP THRUST - DB

1 4 10 Each Leg 90 1010

2 4 10 Each Leg 90 1010
3 4 10 Each Leg 90 1010
C1 C1) BANDED 45° STRAIGHT LEG ABDUCTIONS

1 3 15 Each Leg 45 2011

2 3 15 Each Leg 45 2011
3 3 15 Each Leg 45 2011
C2 SIDE PLANK
1 3 30 Seconds Each Side 45 1010


1 3 15-20 Each Leg 60 2010

2 3 15-20 Each Leg 60 2010
3 3 15-20 Each Leg 60 2010
D REVERSE CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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PROGRAM
Acc 2 - 8/8/16 Method

BELOW TO ACCESS THE
MONDAY LOWER 1
TUESDAY UPPER 1
WEDNESDAY LOWER 2
REST
FRIDAY UPPER 2
SATURDAY LOWER 3
SUNDAY REST
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EXERCISE PLAYLIST
A1 BB HIP THRUSTS - PAUSE IN TOP
TRAINING TEMPLATES
1 4 8 15 2011
2 4 8 15 2011
3 4 8 15 2011
A2 DB ROMANIAN DEADLIFTS - PAUSE IN BOTTOM FOR 2 SECONDS

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
A3 STANDING KICKBACKS - BANDED

1 4 16 Each Leg 180 1010

2 4 16 Each Leg 180 1010
3 4 16 Each Leg 180 1010
B1 BB FRONT FOOT ELEVATED SPLIT SQUATS

1 4 8 Each Leg 15 2010

2 4 8 Each Leg 15 2010
3 4 8 Each Leg 15 2010
B2 DB SQUAT - HIGH HEEL ELEVATION

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
B3 DB FORWARD STEP LUNGES - ALTERNATING

1 4 16 (8 Each Leg) 180 1010

2 4 16 (8 Each Leg) 180 1010
3 4 16 (8 Each Leg) 180 1010
D PLANK
1 3 45 Seconds 45 -
2 3 45 Seconds 45 -
3 3 45 Seconds 45 -
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EXERCISE PLAYLIST
A1 65° DB ARNOLD PRESS
TRAINING TEMPLATES
1 4 8 15 3010
2 4 8 15 3010
3 4 8 15 3010
A2 45° PRONE DB LATERAL RAISES - PAUSE AT TOP

1 4 8 15 2012
2 4 8 15 2012
3 4 8 15 2012
A3 STANDING DB LATERAL RAISES - USE A LITTLE MOMENTUM FOR FINAL FEW

1 4 16 180 1010
2 4 16 180 1010
3 4 16 180 1010
B1 ONE ARM DB ROW

1 4 8 Each Arm 15 2010

2 4 8 Each Arm 15 2010
3 4 8 Each Arm 15 2010
B2 30° PRONE DB ROW - NEUTRAL - ELBOWS AT 45°

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
B3 STRAIGHT ARM PULLDOWNS - BANDED

1 4 16 180 1010
2 4 16 180 1010
3 4 16 180 1010
C MOVING PLANK
1 3 8-10 Each Arm 60 3010

2 3 8-10 Each Arm 60 3010
3 3 8-10 Each Arm 60 3010
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EXERCISE PLAYLIST
A1 BB ROMANIAN DEADLIFTS
TRAINING TEMPLATES
1 4 8 15 3010
2 4 8 15 3010
3 4 8 15 3010
A2 DB DEFICIT REVERSE LUNGES

1 4 8 Each Leg 15 3010

2 4 8 Each Leg 15 3010
3 4 8 Each Leg 15 3010
A3 SINGLE LEG KAS GLUTE BRIDGE

1 4 16 Each Leg 180 1010

2 4 16 Each Leg 180 1010
3 4 16 Each Leg 180 1010
B1 DB FRONT HEEL ELEVATED SPLIT SQUATS

1 4 8 Each Leg 15 3010

2 4 8 Each Leg 15 3010
3 4 8 Each Leg 15 3010
B2 GOBLET SQUATS - SMALL HEEL ELEVATION

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
B3 LYING LEG CURLS - 8 + 8 = 8 REPS WITH DB BETWEEN FEET AND BAND + 8 REPS OF JUST BAND,
TOP 1/2 REPS ONLY
1 4 8+8 180 1010

2 4 8+8 180 1010
3 4 8+8 180 1010
D CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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EXERCISE PLAYLIST
A1 KNEELING ONE ARM ILIAC PULLDOWN - BANDED - 1 & 1/4 REPS
TRAINING TEMPLATES
1 4 8 Each Arm 15 3010

2 4 8 Each Arm 15 3010
3 4 8 Each Arm 15 3010
A2 BENT OVER BB ROWS

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
A3 BANDED FACE PULLS

1 4 16 150 1010
2 4 16 150 1010
3 4 16 150 1010
B1 SEATED BB OVERHEAD PRESS

1 4 8 15 2210
2 4 8 15 2210
3 4 8 15 2210
B2 45° PRONE DB Y-RAISES

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
B3 BANDED FACE PULLS - HOLD SQUEEZE

FOR 1 FULL SECOND
(DO BOTH SIDES THEN MOVE TO SECOND EXERCISE)
1 4 16 150 1011
2 4 16 150 1011
3 4 16 150 1011
C BANDED CRUNCHES
1 3 15-20 60 1010
2 3 15-20 60 1010
3 3 15-20 60 1010
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EXERCISE PLAYLIST
A BB HIGH BAR SQUATS
TRAINING TEMPLATES
1 3 15 120 2110
2 3 15 120 2110
3 3 15 120 2110
B1 WALKING DB LUNGES
1 3 12 Each Leg 15 3010

2 3 12 Each Leg 15 3010
3 3 12 Each Leg 15 3010
B2 SINGLE LYING LEG CURLS - BANDED - 1 & 1/4 REPS - 1/4 REP AT TOP
1 3 12 Each Leg 120 1010

2 3 12 Each Leg 120 1010
3 3 12 Each Leg 120 1010
C1 STRADDLE LIFT - 1 & 1/4 REPS

1 3 12 30 3010
2 3 12 30 3010
3 3 12 30 3010

1 3 20 Each Leg 60 1010

2 3 20 Each Leg 60 1010
3 3 20 Each Leg 60 1010
D REVERSE CRUNCHES
1 3 15 45 1010
2 3 15 45 1010
3 3 15 45 1010
D REVERSE CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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PROGRAM
Int 2 - 5 x 5-7

BELOW TO ACCESS THE
MONDAY LOWER 1
TUESDAY UPPER 1
WEDNESDAY LOWER 2
REST
FRIDAY UPPER 2
SATURDAY LOWER 3
SUNDAY REST
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EXERCISE PLAYLIST
A LOW BAR SQUAT - PAUSED
TRAINING TEMPLATES
1 5 5-7 180 2210

2 5 5-7 180 2210
3 5 5-7 180 2210
B1 BB HIP THRUSTS - TRIPLE CONTRACTION METHOD

1 4 8 90 2010
2 4 8 90 2010
3 4 8 90 2010
B2 LYING LEG CURL - BANDED - 1 & 1/4 REPS AT BOTTOM LAST SET - REST PAUSE X 1
1 4 8 90 2010
2 4 8 90 2010
3 4 8 90 2010
C STEP UP - HIGH BOX - GLUTE FOCUSED, CONTROL ECCENTRIC

1 3 10 90 4010
2 3 10 90 4010
3 3 10 90 4010
B2 DB SQUAT - HIGH HEEL ELEVATION

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
B3 DB FORWARD STEP LUNGES - ALTERNATING

1 4 16 (8 Each Leg) 180 1010

2 4 16 (8 Each Leg) 180 1010
3 4 16 (8 Each Leg) 180 1010
D PLANK
1 3 45 Seconds 45 -
2 3 45 Seconds 45 -
3 3 45 Seconds 45 -
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EXERCISE PLAYLIST
A1 65° INCLINE DB BENCH PRESS - NEUTRAL - 1 & 1/4 REPS
TRAINING TEMPLATES
1 4 8 15 3010
2 4 8 15 3010
3 4 8 15 3010
A2 BENT OVER BB ROW - PRONATED LAST SET - REST PAUSE X 1
1 4 8 15 2012
2 4 8 15 2012
3 4 8 15 2012
B1 FLAT DB PRESS - SEMI-PRONATED REPS

1 4 16 180 1010
2 4 16 180 1010
3 4 16 180 1010
B2 30° PRONE DB ROWS - NEUTRAL - ELBOWS TUCKED -

HOLD SQUEEZE FOR 2 SECONDS
LAST SET - REST PAUSE X 1
1 4 8 Each Arm 15 2010

2 4 8 Each Arm 15 2010
3 4 8 Each Arm 15 2010
C1 ONE ARM LEANING DB LATERAL RAISES
1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
C2 SEATED ROW - BANDED - ELBOW AT 45*

1 4 16 180 1010
2 4 16 180 1010
3 4 16 180 1010
D REVERSE CRUNCHES
1 3 8-10 Each Arm 60 3010

2 3 8-10 Each Arm 60 3010
3 3 8-10 Each Arm 60 3010
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EXERCISE PLAYLIST
A FLOATING DEADLIFT - 1 & 1/4 REPS
TRAINING TEMPLATES
1 4 5-7 180 3010

2 4 5-7 180 3010
3 4 5-7 180 3010
B1 DB BULGARIAN SPLIT SQUATS - ELEVATE FRONT HEEL AS WELL PAUSE AT BOTTOM
1 4 6-8 Each Leg 90 2210

2 4 6-8 Each Leg 90 2210
3 4 6-8 Each Leg 90 2210
B2 ONE LEG HIP THRUST - DB - PAUSE AT TOP

1 4 6-8 Each Leg 90 2012

2 4 6-8 Each Leg 90 2012
3 4 6-8 Each Leg 90 2012
C BANDED 45° STRAIGHT LEG ABDUCTIONS - HOLD SHORTENED POSITION FOR 2

1 3 10-12 Each Leg 75 2012

2 3 10-12 Each Leg 75 2012
3 3 10-12 Each Leg 75 2012
B2 GOBLET SQUATS - SMALL HEEL ELEVATION

1 4 8 15 2010
2 4 8 15 2010
3 4 8 15 2010
B3 LYING LEG CURLS - 8 + 8 = 8 REPS WITH DB BETWEEN FEET AND BAND + 8 REPS OF JUST BAND,
TOP 1/2 REPS ONLY
1 4 8+8 180 1010

2 4 8+8 180 1010
3 4 8+8 180 1010
D CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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EXERCISE PLAYLIST
A1 SEATED BB OVERHEAD PRESS - PAUSED
TRAINING TEMPLATES
1 4 5-7 75 2210
2 4 5-7 75 2210
3 4 5-7 75 2210
A2 ONE ARM DB ROW - ELBOWS AT 45*

1 4 8-10 Each Arm 75 2010

2 4 8-10 Each Arm 75 2010
3 4 8-10 Each Arm 75 2010
B1 STANDING DB LATERAL RAISES - PAUSED AT TOP LAST SET - DROP SET X 1
1 4 8-10 150 2010

2 4 8-10 150 2010
3 4 8-10 150 2010
B2 ONE ARM DB ROW - PAUSED IN STRETCH POSITION LAST SET - DROP SET X 1
1 3 8-10 Each Arm 60 2210

2 3 8-10 Each Arm 60 2210
3 3 8-10 Each Arm 60 2210
C1 STANDING DB CURLS - SUPINATED LAST SET - DROP SET X 1
1 3 8-10 15 2010
2 3 8-10 15 2010
3 3 8-10 15 2010
C2 BB SKULL CRUSHERS LAST SET - DROP SET X 1
1 3 8-10 75 3010
2 3 8-10 75 3010
3 3 8-10 75 3010
D BANDED CRUNCHES
1 3 10-15 60 2010
2 3 10-15 60 2010
3 3 10-15 60 2010
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EXERCISE PLAYLIST
A BB HIGH BAR SQUATS - 1 & 1/4 REPS
TRAINING TEMPLATES
1 4 5-7 180 3010

2 4 5-7 180 3010
3 4 5-7 180 3010
B1 DB REVERSE LUNGES
1 4 7 Each Leg 90 2010

2 4 7 Each Leg 90 2010
3 4 7 Each Leg 90 2010
B2
IF NO SQUAT RACK,
45° BACK EXTENSION - USE SQUAT RACK - PAUSE AT TOP PERFORM BB GOOD MORNINGS
1 4 8 90 2012
2 4 8 90 2012
3 4 8 90 2012
C BB HACK SQUAT - HIGH HEEL ELEVATION LAST SET - REST PAUSE X 1
1 3 8 120 4010
2 3 8 120 4010
3 3 8 120 4010

1 3 20 Each Leg 60 1010

2 3 20 Each Leg 60 1010
3 3 20 Each Leg 60 1010
D REVERSE CRUNCHES
1 3 15 45 1010
2 3 15 45 1010
3 3 15 45 1010
D REVERSE CRUNCHES
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
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SUMMARY
I am always so excited when I f inish writing my guides as I cannot wait for people to put my methods into
place. It is a really cool feeling knowing that as a coach, I have the potential to really impact people’s lives
positively with these kinds of programs and education.
But before we celebrate, this is where I just ask you help me out by doing a few things:
Follow the plan
Be consistent
Understand it’s meant to be hard
Reread the content of the guide a few times
Understand this is a process
Add weight to the bar
Use great technique
Be specific with your nutritional goal and stick to it for the 12 weeks
Then most of all, please enjoy the process. Life is hard. We are busy, have so much stress. Very few times in
our week do we just purely get ‘me time”. Enjoy your hour or so in the gym - make the most of it. It’s kind
of awesome when you think that in that hour you are doing something really positive for yourself, not just
long term, but short time. Physically and mentally.
It always pays off.
You can do it,
Coach Mark Carroll
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Copyright ©️ Carroll Performance Pty Ltd
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Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.
info@coachmarkcarroll.com
Purchased by Angel Lasante of Angel www.coachmarkcarroll.com
Lasante Calgary Canada. Email adl2415@hotmail.com | Phone:
4038606910 ID: 272390 on November 14, 2021

Building The Bikini Body HOME

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Building The Bikini Body HOME

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04.

06. THE NUMBER 1 HOME TRAINING MYTH

08. THE DIFFERENCE BETWEEN GYM AND HOME

09. DON’T STRAY FROM THE THINGS THAT MATTER

11. EFFECTIVE STRATEGIES WHEN LIMITED BY

13. BUILDING A BIKINI BODY

14. MY FAVOURITE EXERCISES TO A BUILDING A BIKINI

17. COMMON MACHINE EXERCISE REPLACEMENTS FOR

17. LEG PRESS

22. HOW MY CLIENTS USE MY BUILDING THE BIKINI

23. 12 WEEK TRAINING PROGRAM

25. PHASE 2: INTENSIFICATION 1 - 4 X 10-12

26. PHASE 3: ACCUMULATION 2 - 8/8/16

28. PHASE 4: INTENSIFICATION 2 - 5 X 5-7

29. THE TRAINING SPLIT

33. COMMON MISTAKES PEOPLE MAKE IN BUILDING

34. UNDERSTANDING HOW TO READ YOUR PROGRAM

36. INTENSITY TECHNIQUES

36. REST PAUSE METHOD

40. CALCULATING YOUR TDEE

41. MACRONUTRIENT BREAKDOWNS

44 MODERATE CUT - FAT LOSS TIER 2

45. AGGRESSIVE CUT

49 CONSERVATIVE BUILD - BUILD TIER 2

50. MODERATE BUILD - BUILD TIER 3

52. BUILDING WEIGHT INCREASES

53. CALCULATING YOUR CALORIES AND MACROS

54. DIET BREAKS/REFEEDS

65. 12-WEEK TRAINING PROGRAM

Smart exercise selection

Common home training mistakes

Progressing exercises when weight selection is limited

A whole lot more!

Let’s get to it!

Progressive overload is the prime driver of strength and hypertrophy adaptations.

Not using a weight which allows you to progress over time.

Doing endless reps with a weight too light.

This is the stuff we want to focus on.

Using exercises to train key movement patterns

Taking sets within a few reps of failure

Consistently adding weight to the bar

Using great technique

Insufficient Rest Periods

This program is for all of you.

This is the beginning of all great bikini physiques.

What about chest and arms?

I use a leg press for two options:

1 A quad focused leg press - feet middle or feet low

2 A glute biased leg press - feet high

Lying Leg Curl

45* Hip/Back Extension

2 Use a hip thrust pad as your padded support.

Cables (Rope Pulls to Neck & Rope Face Pulls)

Bridge pattern - hip thrust and kas glute bridge

Knee dominant - squats, lunges and split squats

Presses - shoulder press and incline press

Pulling movements - rows and pulldowns