irl Sh*t
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HELLO AND WELCOME!
It’s time to get stronger, healthier, and confident AF 😈
This 12 week training plan will give you direction in the gym
to train with intention, lift heavy sh*t , all while getting
stronger.
These 8 weeks will challenge you, but only if you are
committed to challenging yourself. If you pick up the 10 lb
dumbbells because it sounds easier than picking up the 20 lb
dumbbells, you will not get the most that you can out of this
program. This program will give you the tools to set you up
for success, but it’s up to you to push to your limits.
Challenge accepted? Alright let’s get into it.
This training program is designed to be used in the gym,
weight training 5 times a week. Rest is imperative to muscle
growth so please take 2 rest days per week! More does not
always mean better 😄
If your gym does not have a certain machine or you cannot
perform any of the lifts please tag me in the JACKED GIRL
SH*T Facebook group so that I can give you modifications!
DISCLAIMER:.
I am not a doctor or a registered dietician. The
information provided is based on my experience as a
personal trainer and coach.
PLEASE consult your doctor before beginning this
exercise program, especially if you have any chronic or
recurring condition, and/or if you are pregnant, nursing,
or elderly.
Any supplement, training, nutrition, general lifestyle
recommendations or information provided to you via
www.kenzievancefit.com should be discussed with your
doctor as weight training does involve risk.
Please 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 Kenzie Vance Fit LLC from any and all claims
or causes of action, known or unknown, arising out of
this program.
This PDF is not medical advice. I do not claim cure any
condition or disease.
This PDF is intended for personal use only. Legal action
will take place if this PDF is shared on any public
platform.
Back to Business!
How To Determine Your Goals:
Of course, we all want to lose weight and gain muscle at
the same time. That's the dream. But unfortunately
that's not always how our bodies work. My suggestion?
Prioritize which is more important to you at this point in
time. Is your main priority fat loss or is it putting on size?
No matter what your current goals are training intensity
should always be the same. Training doesn't get easier if
you're in a fat loss phase or harder when you're in a
muscle building phase. Remember, what built the
muscle will keep the muscle :) Once you've determined
your goal we can look at nutrition.
Nutrition:
Once you’ve identified what your goals are, then you can
assess nutrition. No matter what your goals are it’s
important that you are fueling your body for your lifts. A
balance of protein, carbs, and fats are super important
when weight training. We do NOT undereat over here!
With that being said…
If your main goal is to lose fat...you’ll need to eat in a
caloric deficit.
If your main goal is to gain muscle...you’ll need to eat in
a caloric surplus
If your main goal is body recomposition...you’ll need to
eat at your maintenance calories.
Cardio:
Cardio is a great tool to supplement with a strength-
building program but it's important that you don't
overdo it. Start with a few low to medium-intensity
sessions per week and increase as needed.
Remember, if your goal is to build muscle always
prioritize lifting over your cardio sessions. It's up to
you when you want to do cardio but it is ideal to save
most of your energy for your lifts.
Supplements:
First and foremost, supplements are not necessary to
build muscle. They exist to supplement what you are
not getting in your diet. That's why they're called
supplements!
Depending on your goals, below is a list of
supplements recommended by Kenzie!
- Whey or Vegan Protein
- Creatine
- Pre-Workout (Because it's fun)
- Greens Powder
- Multi-Vitamin
- Fish Oil
If you purchase from Legion Supplements
code"Kenzie" will save you $$$!
Tips For Success:
Mechanical Failure
Mechanical failure is what you should be aiming
to achieve on all of your working sets. That
means when your body fails, not when your
mind decides you're tired! HOWEVER...true
failure is when you break form! Do not use
mechanical failure as an excuse to have bad
form. Injuries are not the way to go here! Get to
failure as safely as you can do so!
Working Sets
Working sets are sets that are close to or at
failure. Always complete a few warm up sets
before you go into your working sets. That
means, if you're squatting don't immediately
squat 185 lbs and go to failure. Start with 135,
then 155, then 165, and THEN start your
working sets.
Backoff Sets
Once you've completed your working sets you
will do what is called a back off set. This is 1
set of 12+ reps that is challenging but at a
lower weight than your heaviest working set.
However this does not mean that this set is
easy!
EX: If your "top" working set was 165lbs x 8
reps for back squat, your backoff set could be
135x12.
EXAMPLE:
Incline Bench Press
Warmup sets:
45 lbs x 12
55 lbs x 10
Working sets:
60 lbs x 10
65 lbs x 6 (TOP SET)
Backoff set:
50lbs x 15
Warming Up
Warm-up in whatever way feels best for you and
your body but PLEASE always, always, always
warm up! We don't want any injuries around
here! Warm-ups should always include dynamic
stretching and light work to warm up (not
fatigue) the muscle group you will be training
that day.
Assessing Progress
To track your lifts from week to week there will
be a downloadable PDF available in the "Jacked
Girl Sh*t" Facebook Group!
Along with tracking your lifts taking
measurements, weight, and progress photos
will be great markers to measure progress
throughout your journey!
Facebook Group:
To connect with other jacked girls join our
Facebook group! Search "Jacked Girl Sh*t" OR
use the link below.
PASSWORD: no recipes just vibes.
https://www.facebook.com/groups/2347517345
385700/
Before We Begin...
Thank you, thank you, THANK YOU! This guide
wouldn't exist without your support so thank
you all!
With that being said...building muscle takes
TIME. You will not reach your dream physique
from this one 8 week program. Although it will
give you a start, overall consistency in the long
term is what will set you apart from where you
are now to where you want to be.
With that being said, no one is going to do the
work for you. Time to GET F*CKIN JACKED!!
TRAINING SPLIT
S REST
M SHOULDERS + TRICEPS
T LOWER A
W BACK + BICEPS
TH REST
F CHEST + ARMS
S LOWER B
Day 1: shoulders
Day 2: lower body
Day 3: back + biceps
Day 4: chest + arms
Day 5: lower body
You!
Than k
Please stay connected with the JACKED GIRL SH*T
community via our Facebook group!
Code: "No recipes just vibes"
