AlyssaMarie Fitness

6 WEEK GAIN
GUIDE
 AlyssaMarie Fitness
6 Week Gain Guide

Welcome Ladies! I'm so excited to have finally launched this well

anticipated Gain Guide. If you are reading this than that means you
have seen the GAIN results I've gotten from the formula you are about
to recieve. Please be sure to read everything before moving on to the
workout portion. Everything I've done has been mapped out throught
this guide, full of insightful info that I know you will appreciate.
Below you are provided 6 weeks worth of lower body workouts.
Everyday will include different and new exercises of course with my
STAPLES that I believe contributed to my results the most!
If you have any questions feel free to contact me!

AM
3
EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
 AlyssaMarie Fitness
Disclaimer

AlyssaMarie Fitness strongly recommends that

you consult with your physician before beginning
any exercise program.
You should be in good physical condition and be
able to participate in the exercise.
AlyssaMarie is not a licensed medical care
provider and represents that it has no expertise in
diagnosing, examining, or treating medical
conditions of any kind, or in determining the
effect of any specific exercise on a medical
condition.
You should understand that when participating in
any exercise or exercise program, there is the
possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you
do so at your own risk, are voluntarily
participating in these activities, assume all risk of
injury to yourself, and agree to release and
discharge AlyssaMarie from any and all claims or
causes of action, known or unknown, arising out
of AlyssaMarie's negligence.

AM
4
EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
 Eating to Gain.....
Okay ladies, lets break this down!
Where do I start? When trying to gain healthy weight there are
specfic foods you should consume & a certain amount of calories
as well. One of the most imporatnt keys is you need to be eating
in a CALORIC SURPLUS diet!

What does Caloric Surplus mean? It means you need to

consume more calories a day than your body BURNS. When you
eat more calories than you burn you will start to put on weight.
Now of course you dont want to just eat anything.....

What kind of foods should I eat? Your meals shoud be packed

with Lean Protein, Carbs and Healthy fats.

Examples of Lean Protein:

Chicken, Ground Turkey, Salmon, Tuna etc... I PERSONALLY stay
away from Red Meat as much as possible to miminize weight gain
in mid section. I mainly stick to Chicken, Salmon, Ground Turkey.
(You can always refer to my Meal Highlight for ideas)

You can always get Protein from other sources such as eggs,
nuts, yogurt, protein waffles, protein shakes etc..

Examples Of Carbs:
Oatmeal, Rice (Jasmine Rice, Brown Rice), Quinoa, Sweet Potatoa,
Red Potatoa, Rice Cakes, Bagels, Muffins, Veggies & Fruits.

- A HIGH Protein & Carb intake has been the MAJOR key in my
Gain journey. If you are undereating, you will not gain. If you are
not consistent with your meals, you will have trouble gaining or
keeping weight. Everything in this Guide I encourage you to do
CONSISTENTLY!

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
5
 Eating to Gain.....
Okay ladies, lets break this down!
Okay so how much should I eat?
You could do this 2 ways: Eat the correct foods until you're stuffed
(Literally) OR you can track your Macros. I have not done this in
awhile but I did in the very beginning of my fitness journey and it
is valuable.

What are MACROS? The word is a simple term

for Macronutrients, which makes up your proteins, fats & carbs.
Instead of just counting calories, you would count MACROS.

Example:
For lunch your meal could have 25 grams of protein, 30 grams of
carbs and 8 grams of fat. Those are the marcos for that meal.
On the Nutrition Facts of food packages you'll find these labeled.

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
6
Eating to Gain.....
Okay ladies, lets break this down!
How do I figure out my Macros?
Each Macro goal will be different per person based on their goals,
age, height & current weight. Being that your goal currently is to
gain, you will google a "Macro Calculator" fill out the information
as stated (being sure to put GAIN as goal) and you will be given a
set of grams per protein, carbs etc that you should be intaking
everyday to get to that goal.

So when you buy your meat, rice, potatos etc from the store,
you'll check the nutrtion facts to see how many grams are per
serving & then you'll prep enough to meet your daily goals.
(A food scale will help)

Again, counting Macros is an option & effective. After a short

period of time you'll grasp the concept of how much to
consume & you will no longer need to weigh & track, like me.

Should I Meal Prep? ABSOLUTELY!!! The biggest struggle I'm told

is not only that you dont know what to eat but you don't "have
time"!
You wake up and dont have your first meal until 1 o'clock and
wondering why you aren't putting on any weight!

You NEED to be eating Breakfast, Lunch, Dinner & 2-3

snacks in between!
(That can include your protein shake which we'll get to)

My rule for myself is to be eating something every 2-3

hours! If you have your 3 meals prepared & snacks on
hand, this is possible.

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
7
 Eating to Gain.....
Okay ladies, lets break this down!
When should I meal prep? Pick a day during the week you're
typically free. (I love Sundays) I'll usually go grocery shopping the
day before Meal Prepping or you can do it the day of, up to you.
Meal prep should only take about 1.5-2 hours. I like to meal prep
my lunch & dinner. Breakfast I keep on hand or make on the spot
because it's typically quick.

What should I meal prep?

Make sure your lunch & dinner are
balanced: Meat, Veggie, Carb. More
importantly, make sure its high in
Protein and Carbs.

If you are counting Marcos you'll

know how much you should
include in each meal.

Supplements...
What are supplements?
Supplements are products you use to add nutrients in your diet. It
can come in the form of pills, powders, liquids, etc.

Example: Vitamins.

When exercising supplements I use are a Pre Workout and Whey

Protein shakes. I take a Pre Workout before every lift to help me
get the maximum out of my sessions.
When gaining/bulking I you a MASS GAINER protein powder.
Typical Whey Protein Powders have about 24 grams of protein,
typically no carbs. A Mass Gainer has about 50 grams of protein,
over 100 grams of carbs & about 7-800 calories per serving!
AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
8
Supplements...
What do I use?
When exercising, supplements I use are a Pre Workout and Whey
Protein shakes. I take a Pre Workout before every lift to help me
get the maximum out of my sessions.

When gaining/bulking I use a MASS GAINER protein powder.

Typical Whey Protein Powders have about 24 grams of protein,
typically no carbs. A Mass Gainer has about 50 grams of protein,
over 100 grams of carbs & about 7-800 calories per serving!

When should I drink my Protein Shake?

This is a COMMON question. You always want to consume some
type of protein within 30 mins after a session! It could be an actual
meal or if you don't have time, it can be your shake! Its totally fine
to have a meal full of protein & carbs after a session and have your
shake later in the day OR have it earlier before your workout.
JUST MAKE SURE you consume something after a session.

Because Mass GAINERS are heavy, I break one serving into 2

shakes. One in the morning & one before bed BUT I always eat
a nutritious meal after a workout!

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
9
 HIIT Cardio...
A major key!
So what is HIIT Cardio?
HIIT stands for: High Intensity Interval Training! HIIT
Cardio sessions are SHORT but require HIGH Intensity!
There's soo many benefits from HIIT and I find its more
benefical than regular cardio which might be a walk or jog on
the treadmill for 40 mins.

Why HIIT Cardio when gaining?

Alot of ladies explain how when they do cardio they lose
their gains, their butt gets smaller etc. HIIT is AMAZINGGG
for dimishing this effect! Because HIIT requires alot of
intensity, you're actually maintaining or even building that
muscle growth while burning calories & keeping things tight.

Examples of HIIT?

I'll give you 2 examples also options that you can and should
do throught the next 6 weeks!

Sprint Intervals: On a treadmill, at an incline of 2-3. Start

off walking for 2 mins.. then turn the speed up to a level
where you can sprint as fast as you can for 30 secs! (level
varies per person) After 30 secs, turn level back down to a
fast pace walk. Walk for 60 secs then repeat the 30 sec
ALL IN sprint! When you sprint you are going all in! if you
feel like you can go faster do it!

You could repeat this for 10-15 mins. 30 SEC Sprint, 60

SEC walk, REPEAT!

Stairmaster: On stair master, you wanna be at level 7 or

higher. If every machine level isnt the same then typically
65 steps per min or more. Again, you want to go ALL IN
for 10-15 mins.

10
 HIIT Cardio...
A major key!
How Often?
Per week, you should do HIIT cardio 1-2 times a week. I say
the first week or 2, ONLY do HIIT once! Once you start
adjusting to eating more calories and the weight starts
accumulating then you could add another session in.

I would not do HIIT on leg days! Pick another day and get
it done

So aside from the weekly 3 day lower body workouts,

PICK another day or 2 to get in your 10-15 min HIIT
Cardio!

11
 Progress Pics!
We dont just rely on the scale, we also rely
on our figure and we do that by taking
Progress Pics! Before you do ANYTHING,
1st thing in the morning take pics like poses
shown.

Always take progress pics 1st thing in the

morning when you're usually at your
leanest & not bloated, full or etc!

I'd like for you to take progress pics every

week! So if you start on Monday, take your
next progress picture the following Monday.
Every week won't have a significant
difference but just stay on the course!

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
12
Week 1- Day 1 - (Lower Body Focus)
#AMBGAIN1
Exercise Sets x Reps Equipment

Smith Squats/ 4 sets x 10 Smith Machine

Jump Squats

Hip thrust 4 sets x 10 Barbell Or Hip

Thrust Machine

21's Leg Press 4 sets x 7 Leg Press

Cable Pull thru/ 4 sets x 10 Cable/Dumbbells

RDLS (Moderate weight
DB)

Elevated Sumo 4 sets x 10 Dumbbells/Glute

Squat/Banded Band
Crab Walk

Calves 4 sets x 15-20 Leg Press

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
13
 Week 1- Day 2 - (Glute Focus)
#AMBGAIN2
Exercise Sets x Reps Equipment

Hip Thrust 4 sets x 10 Barbell Or Hip

Thrust Machine

FWD/REVERSE 4 sets x 10 Barbell + Step

Crab Walk

Cable Kickback 4 sets x 10-12 Cable

Lying Sidekicks 4 sets x 10-12 Weight Plate +

Bench

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
14
Week 1- Day 3- (Lower Body Focus)
#AMBGAIN3
Exercise Sets x Reps Equipment

Walking Lunges 4 sets x 16 Barbell

Heavy Squats 4 sets x 10 Smith Machine

Smith RDLS 4 sets x 10 Dumbbells

Leg Extension 4 sets x 10 Leg Extension

Lying Hamcurls 4 sets x 10 Hamcurl Machine

Calves 4 sets x 15-20 Smith Machine

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
15
 Week 2- Day 1 - (Lower Body Focus)
#AMBGAIN4
Exercise Sets x Reps Equipment

Lunge Squat 4 sets x 10 Barbell

Kick Backs 4 sets x 10-12 Cable

Hip thrust 4 sets x 7 Barbell Or Hip

Thrust Machine

Elevated Heel 4 sets x 10 Dumbbells/Weight

RDLS Plate

Leg Press 4 sets x 10 Leg Press

Barbell + Weight
Curtsy Lunge/ 4 sets x 10 Plate
Sidekick

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
16
 Week 2- Day 2 - (Glute Focus)
#AMBGAIN5
Exercise Sets x Reps Equipment

Smith Banded 4 sets x 10 Smith Machine

Squats

Single Leg 4 sets x 10 Barbell Or Hip

Hip Thrust Thrust Machine

Bench Cable 4 sets x 10-12 Cable + Bench

Kickback

Kneeling Squats 4 sets x 10-12 Smith Machine +

Mat

Hyperextension 4 sets x 12-15 Hyperextension

Banded Fire 3 sets x 12 Glute Band + Mat

Hydrants/
Kickbacks

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
17
Week 2- Day 3 - (Lower Body Focus)
#AMBGAIN6
Exercise Sets x Reps Equipment

Squats/Jump 4 sets x 10 Barbell or Smith

Squats Machine

Hip thrust 4 sets x 10-12 Barbell Or Hip

Thrust Machine

Elevated Heel 4 sets x 10 Dumbbells/Weight

Squats/Standing Plate
Lunges

Barbell RDLS 4 sets x 10-12 Barbell

Lying Hamcurls/ 4 sets x 10 Ham curl Machine/

Abductor Abductor Machine

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
18
Week 3- Day 1 - (Lower Body Focus)
#AMBGAIN7
Exercise Sets x Reps Equipment

Squats/Jump 4 sets x 10 Barbell or Smith

Squats Machine

Leg Extension/ 4 sets x 10 Leg Extension

Front Squat Machine + DB

Hip Thrust 4 sets x 10 Barbell Or Hip

Thrust Machine

Elevated Lunge
Kickbacks/ 4 sets x 10-12 Cable + Step
Goodmornings Dumbbell

Cable Kickback/ 4 sets x 10 Cable

Sidekick

Calves 3 sets x 14-20

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
19
 Week 3- Day 2 - (Glute Focus)
#AMBGAIN8
Exercise Sets x Reps Equipment

Hip Thrust 4 sets x 10-12 Barbell Or Hip

Thrust Machine

Kneeling Squats 4 sets x 10 Smith Machine +

Mat

Stomps/Crab 4 sets x 10 Pull Up Machine/

Walks Glute Band

Banded Pulse 4 sets x 10-12 DB + Glute Band

Squats

Banded 3 sets x 12-15 Glute Band + Mat

Kickbacks

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
20
Week 3- Day 3 - (Lower Body Focus)
#AMBGAIN9
Exercise Sets x Reps Equipment

Lunge Squat 4 sets x 10 Barbell

Leg Press 4 sets x 10 Leg Press Machine

Split Squat 4 sets x 10 DB + Bench

Elevated Cable Cable + Step +

RDL/Crab Walk 4 sets x 10-12 Glute Band

Leg Extension 4 sets x 10 Leg Extension

Machine

Lying Sidekick 4 x 10-12 Bench + Plate

Calves 3 sets x 14-20

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
21
Week 4- Day 1 - (Lower Body Focus)
#AMBGAIN10
Exercise Sets x Reps Equipment

Elevated Heel 4 sets x 10 Smith Machine

Squats/Weightless
Split Squats

Elevated Reverse 4 sets x 10 Barbell + Plate

Lunge

Cable Front 4 sets x 10-12 Cable

Squats

4 sets x 15-20 Barbell Or Hip

Hip Thrust Thrust Machine
(Moderate Weight/High
Reps

Crab Walks 4 x 10-12 Glute Band + DB

Calves 3 sets x 14-20

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
22
 Week 4- Day 2 - (Glute Focus)
#AMBGAIN11
Exercise Sets x Reps Equipment

Bench 4 sets x 10-12 Cable + Bench

Kickbacks

DB Pulse 4 sets x 10-12 DB + Glute Band

Squats

Single Leg 4 sets x 10 DB Or Hip Thrust

Hip Thrust Machine

Banded 3 sets x 12-15 Glute Band + Mat

Kickbacks/Up
& Overs

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
23
Week 4- Day 3 - (Lower Body Focus)
#AMBGAIN12
Exercise Sets x Reps Equipment

Heavy squats 4 sets x 10 Smith Machine or

Barbell

Leg Press: 8 4 sets Leg Press

Reguler, 8 toes
Outward, 6 Jump
Press (Lower Weight)

Elevated Squats/ 4 sets x 10-12 Dumbbell

Jump Squats

4 sets x 6 DB + Glute Band

Side Squats each side

Lying Hamcurl 4 x 10-12 Hamcurl Machine

Abductor 3 sets x 15-20 Abductor Machine

(Mod Weight,
High Reps)

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
24
Week 5- Day 1 - (Lower Body Focus)
#AMBGAIN13
Exercise Sets x Reps Equipment

Walking Lunges 4 sets x 16 Barbell

Hip Thrust 4 sets x 10-12 Barbell Or Hip

Thrust Machine

RDLS 4 sets x 10-12 1 HEAVY Dumbbell

Leg Extension 4 sets x 10 Leg Extension

Single Leg 4 x 10-12 Leg Press

Leg Press/
Jump Squats

Calves 3 sets x 15-20

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
25
 Week 5- Day 2 - (Glute Focus)
#AMBGAIN14
Exercise Sets x Reps Equipment

Heavy Hip 4 sets x 10-12 Barbell Or Hip

Thrust Thrust Machine

Bench 4 sets x 10-12 Cable + Bench

Kickbacks

Lateral 4 sets x 10 Barbell

Lunges

Up & Over Mat

Kickbacks/ 3 sets x 12-15
Kickback Pulse

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
26
Week 5- Day 3 - (Lower Body Focus)
#AMBGAIN15
Exercise Sets x Reps Equipment

Hip Thrust 4 sets x 10-12 Barbell Or Hip

Thrust Machine

Squats/Elevated 4 sets x 10 Barbell or Smith +

Heel Squats DB & Plate

Single Leg 4 sets x 10 DB + Plate

RDLS/DB Sumo
Squats

Cable Lunge 4 x 10-12 Cable + Step

Kickback

Leg Extension/ 4 sets x 10 Leg Extension +

Abductor Abductor Machine

Calves 3 sets x 15-20

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
27
Week 6- Day 1 - (Lower Body Focus)
#AMBGAIN16
Exercise Sets x Reps Equipment

Heavy Squats 4 sets x 10 Barbell Or Smith

Machine

Hip Thrust 4 sets x 10 Barbell Or Hip

Thrust Machine

Cable Pull 4 sets x 10-12 Cable

Thru's

Goodmornings/ 4 x 10 Barbell
Jump Squat

Lying Hamcurls 4 sets x 10 Lying Hamcurl

Machine

Hyperextension 3 sets x 15-20 Hyperextension

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
28
 Week 6- Day 2 - (Glute Focus)
#AMBGAIN17
Exercise Sets x Reps Equipment

Heavy Hip 4 sets x 10-12 Barbell Or Hip

Thrust Thrust Machine

Cursty Lunge 4 sets x 10-12 Barbell

Kneeling Squats 4 sets x 10 Smith Machine

+ Mat

Lateral Lunges 3 sets x 10 Barbell

Banded Fire 3 sets x 10 Glute Band + Mat

Hydrants/Pulse
Kickbacks

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
29
Week 6- Day 3 - (Lower Body Focus)
#AMBGAIN18
Exercise Sets x Reps Equipment

Squats/ 4 sets x 10 Barbell Or Smith

Jump Squats Machine

Barbell Or Hip
Hip Thrust 4 sets x 10 Thrust Machine

21's Leg 4 sets x 7 Leg Press

Press

Kickbacks 4 x 10 Cable

Leg Extension/ 4 sets x 10 Leg Extension

Front Squats + DB

Calves 3 sets x 15-20

AM EST.1961

FRISCO
PRODUCTS
CALIFORNIA,USA
30