TRANSFORM
TRANSFORM
YOUR COMPLETE TRAINING GUIDE TO TRANSFORMING
YOUR PHYSIQUE & GAINING CONFIDENCE!
8 week program
ETKFIT LLC
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BEFORE YOU
START
This is a strength focused program, utilizing primarily weightlifting to
shred fat while building muscle. My goal for you at the end of the 8
weeks is to not only lose inches & get stronger, but also to grow closer
to loving who you are. YOU are worth the effort & the investment!!
Dumbbells, Cables, Bench
Barbell, Plates & Squat Rack
Leg Press, Leg Extension, Leg Curl
You will have 5 workouts each week: 2 leg days, 2 upper body days & 1 full body
day. There will be 2 phases of workouts--each are 4 weeks long. The workouts
are specifically calculated to achieve fat loss over an 8 week period, so don't
underestimate the program at first glance. Take your time & push yourself with
each set & you will see insane results! And remember, proper form is the goal!
OPTIMIZE
RESULTS
The workouts in this program are formulated to help you achieve
progress week after week. To get the most out of each set, you should
be actively utilizing mind/muscle connection. This means thinking about
the muscles you're actively using as you complete each exercise. You
will notice increased contact with your muscles, which in turn creates
growth and progress! FOCUS is the name of the game!
Your body needs to be properly fueled and rested in order to achieve
maximum results from this program. You should be prioritizing 6-8 hours of
sleep per night, as well as allowing adequate rest after each set in your
workout. For your diet, I highly recommend tracking macros. Everyone has
different dietary needs, and this is the most effective way to understand how
you're eating. REMEMBER: In order to lose weight, you MUST be in a calorie
deficit!
You've made it this far, which means you already know you want to make a
change. I have created a complete guide for you to follow for the next 8 weeks,
with EVERYTHING you need to be successful.
NOW IT'S UP TO YOU! There are going to be days where it's hard, where you're
sore, where you're tired. Don't let yourself slip. Show up for yourself. Put in the
work. And then, get ready to CELEBRATE THE RESULTS.
PHASE 1
*WEEK 1-4*
THE NEXT FIVE PAGES WILL REVIEW YOUR
WORKOUTS FOR PHASE ONE OF THIS
PROGRAM, WHICH WILL LAST FOR THE FIRST
FOUR WEEKS.
YOUR TRAINING SPLIT WILL HAVE TWO LEG
DAYS, TWO UPPER BODY DAYS, AND ONE FULL
BODY HIIT DAY. DURING PHASE 1, WE WILL BE
FOCUSING ON FORM & SLOWING DOWN THE
MOVEMENTS. YOU SHOULD ALSO BE
COMPLETING 20 MINS OF CARDIO 3 TIMES A
WEEK.
AT THE END OF WEEK FOUR, YOU SHOULD
NOTICE SIGNIFICANT INCREASES IN YOUR
STRENGTH & THE MOVEMENTS SHOULD BE
MUCH EASIER TO COMPLETE. THEN, YOU WILL
MOVE ON TO PHASE 2!
LEGS (DAY 1)
WARMUP:
Dumbbell Hip Thrust 3x30
Banded Abduction 2x40
WORKOUT:
Barbell Squat 1x12, 1x10, 1x8, 2x6
*increase weight each set*
Dumbbell Reverse Lunge 4x12 each
Barbell Hip Thrust w Pulse 4x12
Leg Extension Dropset x3
x8 heavy weight, x16 half weight
Kang Squat 4x15
UPPER BODY
(DAY 2)
WORKOUT:
DB Shoulder Press 2x12, 1x10, 1x8, 1x6
*increase weight each set*
Dumbbell Overhead Tricep Press 4x12
Cable Face Pull 3x15
Incline Dumbbell Chest Press 4x10
Dumbbell Lateral Raise 3x12
Push Ups 3xAMRAP
FULL BODY
HIIT (DAY 3)
WORKOUT:
40 seconds on, 20 seconds off for each
exercise. Complete one movement after
the other & then rest for 1 minute.
Repeat 4 times
Squat to Oblique Crunch
Burpees
Inchworm Pushup
Bicycle Crunches
Box Jumps
Mountain Climbers
LEGS (DAY 4)
WARMUP:
Barbell Glute Bridge 3x25
Cable Pull Through 2x20
WORKOUT:
Barbell Deadlift 1x12, 1x10, 1x8, 2x6
*increase weight each set*
Barbell Hip Thrust 6x6
Dumbbell Romanian Deadlfit 4x12
Leg Curl Dropset x3
x6 heavy weight, x16 half weight
Kettlebell Swing 4x15
UPPER BODY
(DAY 5)
WORKOUT:
Barbell Row 2x12, 1x10, 1x8, 1x6
*increase weight each set*
Dumbbell Bicep Curl 4x10
High Cable Row 3x15
Lat Pulldown 4x10
Dumbbell Alternating Hammer Curl 3x14
Landmine Row 4x10
PHASE 2
*WEEK 5-8*
THE NEXT FIVE PAGES WILL REVIEW YOUR
WORKOUTS FOR PHASE TWO OF THIS PROGRAM,
WHICH WILL LAST FOR THE FINAL FOUR WEEKS.
YOUR TRAINING SPLIT WILL NOW BE BROKEN UP BY
MUSCLE GROUP, BUT YOU'LL STILL HAVE 2 LEG DAYS,
2 UPPER BODY & 1 FULL BODY. YOU SHOULD NOW
COMPLETE *30* MINS OF CARDIO 3 TIMES A WEEK.
AT THE END OF THIS PHASE, YOU SHOULD SEE
SIGNIFICANT PROGRESS FROM WHEN YOU STARTED
THE PROGRAM! YOU SHOULD FEEL MORE
COMFORTABLE IN THE GYM, THE MOVEMENTS SHOULD
FEEL MORE NATURAL, AND YOU SHOULD SEE SOME
SERIOUS PHYSIQUE CHANGES!
YOU CAN CONTINUE TO REPEAT THIS GUIDE TO
ACHIEVE YOUR RESULTS, OR I HAVE MANY
OTHER OPTIONS ON MY SITE AS WELL IF YOU'RE
LOOKING TO MIX IT UP A LITTLE BIT!
QUADS (DAY 1)
WARMUP:
Dumbbell B-Stance Hip Thrust 3x20 each
Banded Donkey Kicks 2x20 each
WORKOUT:
Barbell Reverse Lunge 2x12, 1x10, 1x8, 1x6
*increase weight each set*
Dumbbell Goblet Squat 4x15
Barbell Hip Thrust w 3 sec Hold 4x10
Leg Press Superset x4
x10 feet high/wide, x10 feet low/narrow
Constant Tension Smith Machine Squat
4x10
SHOULDERS/
CHEST/TRICEPS
(DAY 2)
WORKOUT:
Barbell Overhead Press 2x12, 1x10, 1x8, 1x6
*increase weight each set*
Dumbbell Arnold Press 4x10
Cable Tricep Pushdown 3x15
Barbell Bench Press 4x10
Cable Upright Row 3x15
Tricep Dips 3xAMRAP
FULL BODY
(DAY 3)
WORKOUT:
Complete 6x6 per exercise. Adjust
weight as needed per set, you should be
struggling on the 6th rep of every set.
Barbell Romanian Deadlift
Seated Dumbbell Shoulder Press
Dumbbell Goblet Squat
Barbell Curl
Barbell Hip Thrust
Barbell Row
HAMSTRINGS
(DAY 4)
WARMUP:
Dumbbell Glute Bridge 3x30
Kettlebell Swing 2x15
WORKOUT:
Dumbbell RDL 2x12, 1x10, 1x8, 1x6
*increase weight each set*
Barbell Glute Bridge with Pause 4x20
Barbell Sumo Deadlift 4x10
Back Extension Dropset x3
x15 weighted, x15 bodyweight
Smith Machine Good Morning 3x12
BACK & BICEPS
(DAY 5)
WORKOUT:
Neutral Grip Cable Pulldown
x12, 1x10, 1x8, 2x6
*increase weight each set*
Dumbbell Zottman Curl 4x10
Straight Arm Cable Pulldown 3x15
Cable Bicep Curl 4x10
Underhand Grip Barbell Row 3x12
Cable Row 4x10
