HOME

THE 12-WEEK
PEACH PROJECT
no.1
TRAINING PROGRAM
Dr Peach Project training program
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Transformation pictures:

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Taking before and after pictures is super important.

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They let you see the amazing results of your investment and hard work!

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If you're comfortable with it, sharing these photos can be a great addition to the online Peach Project community.

You'll not only inspire other women but also become part of a supportive group that encourages each other to improve

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and succeed!

Schedule:
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The “best” way to plan your week, is to leave a day in between the glute days. For example:

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Monday: training day 1
Tuesday: rest
Wednesday: training day 2

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Thursday: rest
Friday: training day 3
Saturday: training day 4

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Sunday: rest

1 Make sure to tag me!

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How to calculate calories if you want to lose or gain weight

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Weight loss example:

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Step 1: Calculate Your Daily Calorie Needs (TDEE)

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Your Total Daily Energy Expenditure (TDEE) is the number of calories your body needs to maintain its current weight.

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To lose weight, you need to eat fewer calories than this number.

To estimate your TDEE, you can use an online calculator.

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Let’s assume our example woman (70 kg) is moderately active:

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That would be around 1750 calories/day

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If she wants to lose weight, she can aim to eat about 300–500 calories less than her TDEE. So, her calorie target could be:

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Calorie target = 1750 - 300 = 1450 calories/day

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Step 2: Calculate Your Protein, Fat, and Carbohydrates (Macros)

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To break down those 1450 calories into macros, we use these guidelines:
Protein: 2 grams per kg of body weight

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Fat: 0.7 grams per kg of body weight
Carbs: The rest of the calories

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1. Calculate Protein

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Protein helps build and maintain muscle, especially important during weight loss.
Formula: 2g of protein per kg of body weight

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For a 70 kg woman:
Protein = 70 kg × 2g = 140g of protein per day

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Protein has 4 calories per gram, so:
140g of protein × 4 = 560 calories from protein

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2. Calculate Fats

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Healthy fats are important for hormone balance and overall health.
Formula: 0.7g of fat per kg of body weight

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For a 70 kg woman:

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Fat = 70 kg × 0.7g = 49g of fat per day

Fat has 9 calories per gram, so:

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49g of fat × 9 = 441 calories from fat

Don’t forget your before and after pictures so you can see where you came from!
Dr
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2. Calculate Fats
Healthy fats are important for hormone balance and overall health.

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Formula: 0.7g of fat per kg of body weight

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For a 70 kg woman:
Fat = 70 kg × 0.7g = 49g of fat per day

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Fat has 9 calories per gram, so:
49g of fat × 9 = 441 calories from fat

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3. Calculate Carbs

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Carbohydrates provide energy, especially important for fueling intense workouts and supporting muscle growth. The
remaining calories after protein and fat go to carbs.

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First, subtract the calories from protein and fat:
1450 total calories - (560 from protein + 441 from fat) = 449 calories for carbs

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Carbs have 4 calories per gram, so:

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449 calories ÷ 4 = 112g of carbs per day

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Summary for a 70 kg Woman:

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Calories for weight loss: 1450 calories/day
Protein: 140g/day
Fat: 49g/day

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Carbs: 112g/day

Don’t forget your before and after pictures so you can see where you came from!
Dr
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How to gain weight

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The calculation is just the same as weight loss.

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The only difference is that you want to eat more than maintenance (200-500kcal above) and the macros are slightly

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different.

The macros I use for weight gain are: protein: 1.6g per kg of bodyweight / fats: 0.7g per kg of bodyweight / carbs: the rest.

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For the 70kg woman, this would look like:

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Summary for a 70 kg Woman:

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Calories for muscle gain: 2050 calories/day
Protein: 112g/day

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Fat: 49g/day
Carbs: 290g/day

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Dr
.G Examples of food choices

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Carbs Fats Protein
1. Oats 1. Avocados 1. Chicken Breast

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2. Quinoa 2. Olive Oil 2. Turkey Breast
3. Sweet Potatoes 3. Coconut Oil 3. Salmon
4. Brown Rice 4. Almonds 4. Tuna

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5. Whole Wheat Bread 5. Walnuts 5. Shrimp
6. Barley 6. Chia Seeds 6. Eggs
7. Bulgur 7. Flaxseeds 7. Greek Yogurt

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8. Buckwheat 8. Hemp Seeds 8. Cottage Cheese
9. Lentils 9. Pumpkin Seeds 9. Tofu
10. Chickpeas 10. Macadamia Nuts 10. Tempeh

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11. Black Beans 11. Pecans 11. Lentils
12. Kidney Beans 12. Cashews 12. Black Beans
13. Bananas 13. Brazil Nuts 13. Quinoa

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14. Apples 14. Sesame Oil 14. Edamame
15. Berries 15. Grass-Fed Butter 15. Hemp Seeds

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16. Butternut Squash 16. Ghee 16. Pumpkin Seeds
17. Carrots 17. Dark Chocolate (70%+ cacao) 17. Almonds

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18. Beets 18. Fatty Fish (salmon, mackerel) 18. Lean Beef
19. Whole Grain Pasta 19. Full-Fat Yogurt 19. Bison
20. Couscous 20. Peanut Butter 20. Seitan

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Don’t forget your before and after pictures so you can see where you came from!
Dr
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If I want to lose weight without calculating (this is how I do it, don’t

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copy me):

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Volume eating

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For me, volume eating means I focus on eating a lot of low-calorie foods that fill me up without adding too many
calories. Foods like vegetables, fruits, and lean meats are packed with water and fiber, which help me feel full. This
way, I can eat more food, feel satisfied, and still lose weight by keeping my calories low.

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Protein
I make sure to keep my protein intake high when trying to lose weight because it helps me feel full longer, so I'm

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less likely to snack. Protein also helps me build and maintain muscle, which is great because having more muscle
helps me burn more calories. Plus, my body uses more energy to digest protein, which helps with weight loss. I
focus on eating more meats, fish, and eggs when I'm trying to lose weight.

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Fats
I know I shouldn't let my healthy fats get too low when trying to lose weight because my body needs them for
energy and to absorb important vitamins. Healthy fats also help keep my heart and brain healthy. If I don’t eat

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enough fats, I might feel tired or hungry more often, which can make it harder to stick to my diet. So, I’ll put a little
bit of dressing or oil on my salads here and there.

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Fruit
I find fruit to be an amazing snack. It keeps me feeling full for longer and is low in calories. Eating a few pieces of

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fruit makes weight loss easier for me.
Carbs

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I don’t cut out carbs completely when trying to lose weight because my body needs them for energy, especially for
my brain and muscles. Carbs also give me fiber, which helps with digestion and keeps me full. If I cut out all carbs,
I might feel tired, have trouble focusing, or miss out on important nutrients.

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How I would lose weight (this is how I do it, don’t copy me):

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I would eat 3 pieces of fruit a day, spaced in between big meals, to bridge the gap between them and don’t feel
hungry.

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I would take the meals that I’m eating right now, and take half the carbs away VISUALLY.

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I would use the thumb method when it comes to healthy fats with my big meals (I have 3 a day and I have 3 snacks
a day)

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I would eat A LOT of vegetables. You can’t eat enough of them. They will make you feel full and are low in calories.

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If you want to lose weight (this is how I do it, don’t copy me):

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Portion size

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Use the hand method for easy portion control

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If I want to gain weight without calculating (this is how I do it, don’t

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copy me):

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Carbs

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I can’t emphasize this enough: eat more carbs! Carbs are essential for providing me with the energy I need to work
hard in the gym and to fuel muscle growth. They don’t always have to be the healthiest options either. I’m not
afraid to enjoy a bit of sugar now and then. I eat cereal all the time.

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Snacks
Snacking is the easiest way for me to increase my calorie intake. I focus on eating more snacks and making them
calorie-dense. It can be challenging to make my meals larger, but eating more frequently throughout the day

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makes it easier to consume more calories. Snacks don’t always have to be healthy—sometimes, I’ll enjoy a cookie or
a piece of chocolate.
Meals

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I try to make my meals slightly bigger each week. I don’t go overboard; even just adding one extra bite is enough. I
make slight increases to ensure I'm gradually consuming more food.

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Fats
Adding fats is another easy way for me to increase my calorie intake. I might add oils or vinegar to my salads or eat

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a handful of nuts here and there. Incorporating more fats helps me get in additional calories.
Protein
Protein is important, but I don’t go overboard with it. While it helps me feel full, which is something I want to

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avoid when trying to gain weight, I focus more on increasing my carbs. I eat more potatoes, rice, and pasta when

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I’m looking to boost my calorie intake.

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Dr
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How I would gain weight (this is how I do it, don’t copy me):

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I would eat more snacks. And they’re not always healthy. Sometimes it might even be cereal. Sugar is
not bad for you. Especially if you want to gain weight. DON’T GO OVERBOARD WITH IT.

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I would increase the carbs in my meals. (Pasta/rice/potatoes/...)

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I would NOT eat more protein. Because it fills and a few pieces of protein a day is more than enough
when it comes to gaining weight. (Meat/fish/dairy products)

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I would drink smoothies. Smoothies with oatmeal, bananas, blueberries and peanut butter.

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Weeks:

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The weeks are made into 6-week cycles. The 6th week being a deload week.

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That means half the intensity of a normal week for recovery.

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So 1 cycle is 6 weeks, with the 6th week being “active recovery” by using half the weight on all the exercises.

Start with the reps and sets of week 9 if you start your 13th week at home with the home version.

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Starting weight:
If you are completely new, or you have never done a certain exercise before, and you don’t know what weight to pick,

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then here’s the technique for finding it.

So let’s say the first set of an exercise is 15 reps.

Then you want to use a weight you can 18 times in your first week.

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Don’t worry if it's too light.

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It better to go too light than too heavy in the beginning.

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This doesn’t apply to you if you train at home.

Assuming you only have 1 pair of weights, there are only 2 options.

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Doing the exercises bodyweight or with the weights.

Don’t forget your before and after pictures so you can see where you came from!
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How to progress in the gym:

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What weight should you use?

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I’ll break it down for you:

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Try picking a weight you can do 2 more times than what the reps are.

Meaning: if the reps are 15, then you pick a weight you can do 17 times.

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You don’t do it 17 times, you do it 15.

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But you pick a weight you can do a few more times.

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Example:

Squat:

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Set 1: 15 reps -> pick a weight you can 17 times
Set 2: 13 reps -> pick a weight you can 15 times

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Set 3: 11 reps -> pick a weight you can 13 times
Set 4: 9 reps -> pick a weight you can 11 times

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You do this for every exercise, except the ones with the same reps for every set.

You’ll grow stronger, especially in the first weeks.

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Try increasing the weight every set, and every week.

Example next page.

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Weight increase example:

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WEEK 1

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Squat:
Set 1: 15 reps -> pick a weight you can 17 times -> EXAMPLE WEIGHT: 20kg

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Set 2: 13 reps -> pick a weight you can 15 times -> EXAMPLE WEIGHT: 30kg
Set 3: 11 reps -> pick a weight you can 13 times -> EXAMPLE WEIGHT: 40kg
Set 4: 9 reps -> pick a weight you can 11 times -> EXAMPLE WEIGHT: 50kg

WEEK 2
Squat:
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Set 1: 15 reps -> pick a weight you can 17 times -> EXAMPLE WEIGHT: 25kg
Set 2: 13 reps -> pick a weight you can 15 times -> EXAMPLE WEIGHT: 35kg
Set 3: 11 reps -> pick a weight you can 13 times -> EXAMPLE WEIGHT: 45kg

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Set 4: 9 reps -> pick a weight you can 11 times -> EXAMPLE WEIGHT: 55kg

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WEEK 3
Squat:

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Set 1: 15 reps -> pick a weight you can 17 times -> EXAMPLE WEIGHT: 30kg
Set 2: 13 reps -> pick a weight you can 15 times -> EXAMPLE WEIGHT: 40kg

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Set 3: 11 reps -> pick a weight you can 13 times -> EXAMPLE WEIGHT: 50kg
Set 4: 9 reps -> pick a weight you can 11 times -> EXAMPLE WEIGHT: 60kg

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We do this up until week 6. Week 6 is a deload week. Meaning: you only do 3 sets of 15 reps with a very light weight.
Then the cycle starts again.

DO NOT DO THIS if you feel like you can’t do it. DO NOT hurt yourself just to go heavier!

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Dr
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How to progress at home:

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Increasing the repetitons is the biggest way to progress.

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You can also try to do the exercises:

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Slower. For example: Take 6 seconds to lower down. And maybe even stay down for 3 seconds before standing back
up.

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With pulses at the end. That’s from the bottom to half and then back down. For example: 15 goblet squats + 10 pulses

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Do them with less rest.

Do them in circuit mode

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And the BEST WAY: buy heavier weights. Buying a new pair of dumbbells that are heavier will give the most results.

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Exercises:

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Every exercise has a complete tutorial linked to it.

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You just have to click on the exercise, and it will take you to the exercise tutorial.

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If anything, and I mean ANYTHING, is not clear about an exercise, then please do not hesitate to send me a message.

I want you to feel completely comfortable with every exercise.

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And I will help you until everything is clear for you.

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I don't bite, so just send me a DM!

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Keeping track:
You can write in this PDF next to the reps and sets, or you can print the printable part of this PDF, so you can write it

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down.

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For printing, its page: 20-32

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Dr
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Warm-ups:

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Warm-ups are necessary, but don't waste your time on them.

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A perfect warm up is this: 3 sets of 15 reps of the first exercise with no weight.

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This is enough because the best way to warm up for example a squat is by doing a squat.

Don't waste your valuable energy on a 5 part warm-up.

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Rest:
Take as much rest as you need.

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This means until your muscles are re energized, and your heart rate has lowered. Not waiting 30 seconds or 15 minutes.

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Also, DON’T time your rest! Rest changes depending on the set, so wait until calmed down and feel okay again, and then
go.

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This can 2 or 3 minutes, but it can also be 45 seconds. Women re-energize very quickly.

Now you’re all set to get the booty of your dreams, enjoy!
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Don’t forget your before and after pictures so you can see where you came from!
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Dr
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Now you’re all set to get those glutes and that hourglass shape!

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But before you go... I want to give you a quick reminder...

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I already know you’re a person that wants to see change.

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And if you want more of this... then the Peach Project App is
what you need!

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The app is made to bring your dream body in the shortest
possible time.

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I’m talking:
Train anywhere at any time, home or gym

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For beginner to advance, all the exercises are
ranked in difficulty
10 programs and every month 1 is added

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500 exercises + tutorials in short form

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Full length tutorials for all exercises that get
uploaded weekly
Nutritional advice to lose or gain weight

So if you’re serious about changing your body and

mental state...
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Then DM me the word “app”
on Instagram or tap on the word app
Dr
.G PROGRESS DIARY

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Date

teWeight Waist inch/cm Hip inch/cm Quad inch/cm Chest inch/cm

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ea
ch
Pr
oj
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t No
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Make sure to tag me!
Dr HOME
.DAY
Gl 1
ut WEEK 1 WEEK 2 WEEK 3 WEEK 4

es
SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) DUMBBELL SQUAT GLUTE 4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20

2) RDL

Pe 3 X 10-15 3 X 10-15 4 X 10-15 4 X 10-15

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4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20
3) REVERSE LUNGES
EACH SIDE EACH SIDE EACH SIDE EACH SIDE

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4) HIP THRUSTS 4 X 10-15 4 X 10-15 4 X 10-15 4 X 10-15

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5)SIDE TAP-OUTS 3 X 15-20 3 X 15-20 4 X 15-20 4 X 15-20

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6) BENT OVER ROWS 3 X 15-20 3 X 15-20 4 X 15-20 4 X 15-20

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7) SIDE RAISES 3 X 10-15 3 X 10-15 3 X 10-15 3 X 10-15

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8) BICEP CURLS ALTERNATING 3 X 15-20 3 X 15-20 3 X 15-20 3 X 15-20

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Don’t forget your before and after pictures so you can see where you came from!
Dr
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DAYlu
2
te WEEK 1 WEEK 2 WEEK 3 WEEK 4

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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) REVERSE CURTSY LUNGES 4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20

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2) GOBLET SQUATS 3 X 10-15 3 X 10-15 4 X 10-15 4 X 10-15

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4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20
3) BULGARIAN SPLIT SQUATS
EACH SIDE EACH SIDE EACH SIDE EACH SIDE

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4) FROG 4 X 10-15 4 X 10-15 4 X 10-15 4 X 10-15

5)GOOD MORNINGS 3 X 15-20 3 X 15-20

oj 4 X 15-20 4 X 15-20

6) ABDUCTION SLIDE-OUT 3 X 15-20 3 X 15-20

ec 4 X 15-20 4 X 15-20

7)CALF RAISES 3 X 10-15 3 X 10-15

t 3 X 10-15

No
3 X 10-15

Don’t forget your before and after pictures so you can see where you came from!
.1
Dr
.DAY
Gl 3
ut
WEEK 1 WEEK 2 WEEK 3 WEEK 4

es
SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20

1) STEP-UP STAIRS
EACH SIDE EACH SIDE EACH SIDE EACH SIDE

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2) GOBLET SUMO SQUATS 3 X 15-20 3 X 15-20 4 X 15-20 4 X 15-20

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3) STATIC LUNGES 4 X 10-15 4 X 10-15 5 X 10-15 5 X 10-15

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4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20
4) SINGLE LEG HIP THRUST

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EACH SIDE EACH SIDE EACH SIDE EACH SIDE

SUPERSET

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A) KICKBACK (BOTH SIDES) 4 X 15 4 X 15 4 X 15 4 X 15
B) BACK TAP-OUT (BOTH 4 X 15 4 X 15 4 X 15 4 X 15

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SIDES)
C) GOBLET SUMO PULSES 4 X 20-25 4 X 20-25 4 X 20-25 4 X 20-25

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6) 1 ARM ROWS 3 X 15-20 3 X 15-20 4 X 15-20 4 X 15-20

7) OVERHEAD TRICEP
EXTENSIONS SINGLE
4 X 10-15
EACH SIDE
4 X 10-15
EACH SIDE
4 X 10-15
EACH SIDE
No 4 X 10-15
EACH SIDE

Start with the other leg next set on the superset .1

Dr
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DAYlu
4
te WEEK 1 WEEK 2 WEEK 3 WEEK 4

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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) PUSH-UP KNEES 4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20

ea
2) DUMBBELL FLY
3 X 10-15 3 X 10-15 4 X 10-15 4 X 10-15
FLOOR

3) DIPS

ch 4 X 15-20 4 X 15-20 4 X 15-20 4 X 15-20

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4) SEATED BICEP CURL 4 X 10-15 4 X 10-15 4 X 10-15 4 X 10-15

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5) OVERHEAD TRICEP
3 X 15-20 3 X 15-20 4 X 15-20 4 X 15-20

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EXTENSION

6) UPRIGHT ROWS 3 X 15-20 3 X 15-20 4 X 15-20 4 X 15-20

7) BENT OVER ROWS 3 X 10-15 3 X 10-15

t 3 X 10-15

No
3 X 10-15

Don’t forget your before and after pictures so you can see where you came from!
.1
Dr
.DAY
Gl 1
ut
DELOAD
WEEK 5 WEEK 6 WEEK 7 WEEK 8

es
SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) DUMBBELL SQUAT GLUTE 4 X 15-20 3 X 15 5 X 15-20 5 X 15-20

2) RDL

Pe 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

ac
4 X 15-20 4 X 15-20 4 X 15-20
3) REVERSE LUNGES 3 X 15
EACH SIDE EACH SIDE EACH SIDE

h
Pr
4) HIP THRUSTS 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

oj
5)SIDE TAP-OUTS 4 X 15-20 3 X 15 4 X 15-20 4 X 15-20

ec
6) BENT OVER ROWS 4 X 15-20 3 X 15 4 X 15-20 4 X 15-20

t
7) SIDE RAISES 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

8) BICEP CURLS ALTERNATING 3 X 15-20 3 X 15 3 X 15-20

No 3 X 15-20

Don’t forget your before and after pictures so you can see where you came from!
.1
Dr
.G
DAYlu
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DELOAD

2 WEEK 5 WEEK 6 WEEK 7 WEEK 8

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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) REVERSE CURTSY LUNGES 4 X 15-20 3 X 15 5 X 15-20 5 X 15-20

ea
2) GOBLET SQUATS 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

ch
4 X 15-20 4 X 15-20 4 X 15-20
3) BULGARIAN SPLIT SQUATS 3 X 15
EACH SIDE EACH SIDE EACH SIDE

Pr
4) FROG 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

5)GOOD MORNINGS 4 X 15-20 3 X 15

oj 4 X 15-20 4 X 15-20

6) ABDUCTION SLIDE-OUT 4 X 15-20 3 X 15

ec 4 X 15-20 4 X 15-20

7)CALF RAISES 4 X 10-15 3 X 15

t 4 X 10-15

No
4 X 10-15

Don’t forget your before and after pictures so you can see where you came from!
.1
Dr
.DAY
Gl 3
ut
DELOAD
WEEK 5 WEEK 6 WEEK 7 WEEK 8

es
SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

4 X 15-20 4 X 15-20 4 X 15-20

1) STEP-UP STAIRS 3 X 15
EACH SIDE EACH SIDE EACH SIDE

Pe
2) GOBLET SUMO SQUATS 4 X 15-20 3 X 15 3 X 15-20 4 X 15-20

ac
3) STATIC LUNGES 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

h
4 X 15-20 4 X 15-20 4 X 15-20
4) SINGLE LEG HIP THRUST 3 X 15

Pr
EACH SIDE EACH SIDE EACH SIDE

SUPERSET

oj
A) KICKBACK (BOTH SIDES) 4 X 15 2 X 15 4 X 15 4 X 15
B) BACK TAP-OUT (BOTH 4 X 15 2 X 15 4 X 15 4 X 15

ec
SIDES)
C) GOBLET SUMO PULSES 4 X 20-25 2 X 15 4 X 20-25 4 X 20-25

t
6) 1 ARM ROWS 4 X 15-20 3 X 15 3 X 15-20 4 X 15-20

7) OVERHEAD TRICEP
EXTENSIONS SINGLE
4 X 10-15
EACH SIDE
3 X 15
4 X 10-15
EACH SIDE
No 4 X 10-15
EACH SIDE

Start with the other leg next set on the superset .1

Dr
.G
DAYlu
te
DELOAD
4 WEEK 5 WEEK 6 WEEK 7 WEEK 8

sP
SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) PUSH-UP KNEES 5 X 15-20 3 X 15 4 X 15-20 5 X 15-20

ea
2) DUMBBELL FLY
4 X 10-15 3 X 15 4 X 10-15 4 X 10-15
FLOOR

3) DIPS

ch 5 X 15-20 3 X 15 4 X 15-20 5 X 15-20

Pr
4) SEATED BICEP CURL 4 X 10-15 3 X 15 4 X 10-15 4 X 10-15

oj
5) OVERHEAD TRICEP
4 X 15-20 3 X 15 4 X 15-20 4 X 15-20

ec
EXTENSION

6) UPRIGHT ROWS 4 X 15-20 3 X 15 4 X 15-20 4 X 15-20

7) BENT OVER ROWS 4 X 10-15 3 X 15

t 3 X 10-15

No
4 X 10-15

Don’t forget your before and after pictures so you can see where you came from!
.1
Dr
.DAY
Gl 1
ut
DELOAD
WEEK 9 WEEK 10 WEEK 11 WEEK 12

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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) DUMBBELL SQUAT GLUTE 5 X 15-20 5 X 15-20 5 X 15-20 3 X 15

2) RDL

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4 X 15-20 4 X 15-20 5 X 15-20
3) REVERSE LUNGES 3 X 15
EACH SIDE EACH SIDE EACH SIDE

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4) HIP THRUSTS 5 X 10-15 5 X 10-15 5 X 10-15 3 X 15

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5)SIDE TAP-OUTS 5 X 15-20 5 X 15-20 5 X 15-20 3 X 15

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6) BENT OVER ROWS 4 X 15-20 4 X 15-20 5 X 15-20 3 X 15

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7) SIDE RAISES 4 X 10-15 4 X 10-15 4 X 10-15 3 X 15

8) BICEP CURLS ALTERNATING 4 X 15-20 4 X 15-20 4 X 15-20

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DELOAD

2 WEEK 9 WEEK 10 WEEK 11 WEEK 12

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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) REVERSE CURTSY LUNGES 5 X 15-20 5 X 15-20 5 X 15-20 3 X 15

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2) GOBLET SQUATS 4 X 10-15 4 X 10-15 4 X 10-15 3 X 15

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4 X 15-20 4 X 15-20 5 X 15-20
3) BULGARIAN SPLIT SQUATS 3 X 15
EACH SIDE EACH SIDE EACH SIDE

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4) FROG 5 X 10-15 5 X 10-15 5 X 10-15 3 X 15

5)GOOD MORNINGS 5 X 15-20 5 X 15-20

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6) ABDUCTION SLIDE-OUT 4 X 15-20 4 X 15-20

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7)CALF RAISES 4 X 10-15 4 X 10-15

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3 X 15

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DELOAD
WEEK 9 WEEK 10 WEEK 11 WEEK 12

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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

4 X 15-20 5 X 15-20 5 X 15-20

1) STEP-UP STAIRS 3 X 15
EACH SIDE EACH SIDE EACH SIDE

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2) GOBLET SUMO SQUATS 4 X 15-20 4 X 15-20 4 X 15-20 3 X 15

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3) STATIC LUNGES 4 X 10-15 4 X 10-15 4 X 10-15 3 X 15

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4 X 15-20 4 X 15-20 4 X 15-20
4) SINGLE LEG HIP THRUST 3 X 15

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EACH SIDE EACH SIDE EACH SIDE

SUPERSET

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A) KICKBACK (BOTH SIDES) 4 X 15 4 X 20 4 X 20 2 X 15
B) BACK TAP-OUT (BOTH 4 X 15 4 X 20 4 X 20 2 X 15

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SIDES)
C) GOBLET SUMO PULSES 4 X 20-25 4 X 25-30 4 X 25-30 2 X 15

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6) 1 ARM ROWS 4 X 15-20 5 X 15-20 5 X 15-20 3 X 15

7) OVERHEAD TRICEP
EXTENSIONS SINGLE
4 X 10-15
EACH SIDE
4 X 10-15
EACH SIDE
4 X 10-15
EACH SIDE
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SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED SETS AND REPS WEIGHT USED

1) PUSH-UP KNEES 5 X 15-20 5 X 15-20 5 X 15-20 3 X 15

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2) DUMBBELL FLY
4 X 10-15 5 X 10-15 5 X 10-15 3 X 15
FLOOR

3) DIPS

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4) SEATED BICEP CURL 4 X 10-15 5 X 10-15 5 X 10-15 3 X 15

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5) OVERHEAD TRICEP
4 X 15-20 5 X 15-20 5 X 15-20 3 X 15

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EXTENSION

6) UPRIGHT ROWS 4 X 15-20 5 X 15-20 5 X 15-20 3 X 15

7) BENT OVER ROWS 4 X 10-15 5 X 10-15

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3 X 15

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BEFORE YOU EMBARK ON ANY FITNESS JOURNEY OR START A NEW WORKOUT PLAN, IT'S ESSENTIAL TO UNDERSTAND AND ACKNOWLEDGE

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THE FOLLOWING DISCLAIMER:
1. Consult with a Healthcare Professional: It is highly advisable to consult with a qualified healthcare professional or physician before starting
any new exercise program, especially if you have any underlying medical conditions, injuries, or concerns about your health. They can
provide personalized guidance based on your unique needs and limitations.

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2. Individual Results May Vary: Results from a workout plan can vary significantly from person to person. Factors such as genetics, diet,
consistency, and overall health play a crucial role in determining outcomes. The results depicted in any marketing materials or testimonials
may not be typical for every individual.

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3. Safety First: Your safety is of utmost importance. Always prioritize safety by using proper form and technique when performing exercises. If
you experience pain, discomfort, or any unusual symptoms during your workout, stop immediately and seek medical attention if necessary.
4. Listen to Your Body: Pay close attention to your body's signals. If you feel fatigued, dizzy, nauseous, or experience any discomfort during
your workout, it is essential to stop immediately and rest. Overtraining or pushing yourself too hard can lead to injuries.

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5. Progression: Start at an appropriate level of intensity and gradually increase it over time. Avoid excessive or rapid increases in weight,
repetitions, or duration to minimize the risk of injury.
6. Nutrition: A balanced diet is crucial for achieving fitness goals. Consult a registered dietitian or nutritionist for guidance on your dietary

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needs, especially if you have specific goals like weight loss or muscle gain.
7. Ages and Fitness Levels: Not all workout plans are suitable for everyone. Consider your age, fitness level, and goals when selecting a

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workout plan. Modifications and adaptations may be necessary to make it safe and effective for you.
8. Professional Guidance: If you are new to exercise or unsure about your fitness routine, consider working with a certified fitness trainer or
coach. They can provide expert guidance and tailor a plan to your needs.

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9. Medical Conditions: If you have any medical conditions, such as heart disease, diabetes, or orthopedic issues, you should consult with a
healthcare professional to ensure your workout plan is appropriate and safe.

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10. Assumption of Risk: By choosing to participate in any exercise program, you acknowledge and assume the inherent risks associated with
physical activity, including the risk of injury. It's important to note that the information provided here is not professional help, but serves as
mere guidelines for informed decision-making in your fitness journey. Always consult with qualified professionals for personalized advice.
11. Adults Only: This content and any related programs are intended for adults only and are not suitable for individuals under the age of 18.

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