slim thick

routine
WELCOME

HELLO & WELCOME!

It's my honor that you've decided to take your fitness to the next level with my guide. You could have
gone any other route and you decided to choose this plan. Thank you for trusting me.

I'm Linda - I started my fitness in 2017. I had no clue what I was doing so I joined a Cross Fit Style class
for a few weeks and I hated it. You have to remember that we are all different. We have preferences
when it comes to the way we do things and that includes working out. That led to me being
inconsistent with the gym. I never developed a routine.

A year later, I went through a DV incident that changed my life. I moved closer to family and my
cousin taught me how to transform all of my pain into gains (lol but forreal). She taught me to shift
my mindset from a victim mentality to one of a victor. Life is all about how we react to the situations
we are given. So if you're going through something, please channel your pain here and allow it to help
you heal.

Alright, enough about me. We are here to get you to your goals.
If you follow the guidance given here, you will see results. (Please note that if you have health
conditions - specifically cardiac or thyroid conditions, you should make your physician aware.)

This is an UPPER + LOWER body work out split guide. This simply means that we will be focusing on
both upper and lower body. We don't ever want to overwork one muscle group so it is essential to
follow this split. Take it one day at a time and learn to fall in love with the process.

Each week you will be increasing the weight. Challenge yourself. If I request anything it's that you
track your weekly progress. Forget the scale and take progress pictures EVERY week. Another way to
track progress is by using a measuring tape to measure your arms, chest, waist, stomach,
hips/buttocks, and thighs. (You may need some assistance with this.)
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NUTRITION &
MACROS
We want to make sure your eating habits align with your fitness goals.
You want to train with the intention of also eating well. Whole foods - foods that are not processed -
will be your best friend. I never wanted to deal with the hassle of counting macros or planning my
meals but it is super important in meeting your goals.

What are macros?

Macronutrients provide you with the energy to carry out our basic human functions, and they are
broken down into three categories; carbohydrates, protein, & fats. When you know how to calculate
your macros then it’s easy to figure out how much energy you’re putting in your body every day and
how much energy you need to burn off.

Photo: Cedars Sinai

If you’re putting in less energy than you're burning off, essentially, you’ll lose weight. If you're putting
in the same amount that you're burning off, you'll maintain weight. If you put in more energy than you
burn off, you will gain muscle.

I also recommend this video on counting macros & using the MyFitnessPal app to track your macros.
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SAMPLE
MEAL PLAN

Breakfast:
Shake with protein (try a vegan plant base protein - I like Gainful or Garden of Life)
+ 1 banana & strawberries or mixed berries
+ 1 tb of almond butter or peanut butter (optional)
+ 1 cup of milk (I prefer almond or oat)

Snack:
1 piece of wheat toast with healthy fat (avocado, almond butter or peanut butter, etc.)
OR 1 serving of nuts

Lunch:
Serving size of protein (chicken breast, turkey, or salmon)
1 cup of Spinach with 1/4 cup of chopped onions
1 cup rice or quinoa

Snack:
1 Serving of fruit (apple, pear, orange, etc.) or a berry mix (your choice)

Dinner:
Serving size of protein (chicken breast, turkey, salmon)
1/2 cup of rice or quinoa
1 cup of veggies (broccoli, mixed veggies, etc.)

Reminder:
*it is very important that you ONLY drink water
(for taste, add some lemon, lime, cucumber, or mint)
*use low sodium seasoning (try Ms. Dash)

Exercise:
*see personalized workout guide*

Optional supplement:
Oxyshred - thermogenic fat burner

Please note:
This plan that has worked best for me according to my body weight, goals, macros, etc. Please
adjust accordingly. I also use the MyFitnessPal app to track my calories and macros.
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OVERVIEW
DAY 1 - QUADRICEPS DAY 2 - BACK + BICEPS
LOWER BODY with QUAD focus for all 6 UPPER BODY with BACK + BI's focus for all 6
weeks. weeks.

The first day of the week will consist of a leg As women we tend to neglect our upper
day with the main focus on quadriceps. Your bodies but this is what gives us that hourglass
quads are the front part of your thigh and figure we all want. Day 2 will be mostly back
they contain more mass than any other focused with a few routines for biceps.
muscle group in your body.

DAY 3 - GLUTES DAY 4 - SHOULDERS + TRICEPS

LOWER BODY with GLUTE focus for all 6 UPPER BODY with SHOULDERS +TRI's focus
weeks. for all 6 weeks.

I know that's exactly why you're here lol. We Another upper body day. Ladies, if you want
all want a juicy booty and my goal is to get those beautiful defined shoulders and your
you just that! Having larger glutes simply arms not to jiggle, you want to make sure you
means that you are able to perform a high go hard for triceps. Working out your
amount of functional movements. shoulders actually improves your posture!

DAY 5 - HAMSTRINGS DAY 6 - ACTIVE REST

LOWER BODY with HAMSTRING focus for all 30+ minutes of Cardio + 10 minutes of Abs (your choice)
*I like to use an interval timer APP for my ab routines and
6 weeks.
usually do a circuit* (my go to is 5 moves at 30-45 seconds
each for 3 rounds) You can also go for 3 sets of each move (5
After glutes, hammies are my favorite. Your moves minimum).

hamstrings are the back part of your thigh DAY 7 - REST

and enable your knees, legs, back, and hips to This is your recovery day.
You can stretch and relax. Drink lots of water 😊
function smoothly. Strong hamstrings reduce
risk of injuries. If you decide to workout, you can always do another day of
cardio +abs.

PLEASE NOTE TIPS

SET A TIME THAT YOU WILL WORKOUT. BE
DROPSET: START HEAVY WEIGHT & LOW REPS
DECREASE WEIGHT & INCREASE REPS INTENTIONAL.
I LIKE TO GO FOR 10, 12, 15, 20 TO MAKE IT A TOTAL OF 4 SETS DRINK HALF OF YOUR BODY WEIGHT IN OUNCES
DAILY.
CARDIO: 12 INCLINE + 3-3.5 SPEED NO JUNK FOOD!
WARM UP: LEG DAY ACTIVATION TRY YOUR BEST TO EAT HOME COOKED MEALS.
2 SETS OF WITH BANDS DO 2 SETS OF EVERY MEAL SHOULD HAVE PROTEIN.
10 JUMPING JACKS 10 GLUTE BRIDGES EAT A LITTLE MORE PROTEIN ON LEG DAYS.
10 WALK OUT PLANKS 10 DONKEY KICKS DO NOT SKIP MEALS.
10 SQUATS 10 FIRE HYDRANTS IT DOESN'T MATTER WHAT TIME YOU EAT, BUT WHAT
10 KICKBACKS YOU EAT.
TEXT ME/CALL ME WITH ANY QUESTIONS.
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WEEKS 1+2
DAY 1 - QUADRICEPS DAY 2 - BACK + BICEPS
Leg Day ACTIVATION + Warm-Up Warm-Up

4 X 12 Squat Jumps 4 X 10 Back Extensions (light weight)

4 X 10 Elevated Squat (feet together) 4 X 10 Single Arm Dumbbell Rows (alternating sides)
4 x 10 Front Foot Elevated Reverse Lunges 4 X Dropset Lat Pulldowns
4 X 12 Leg Extension Machine 4 x 12 Bicep Curls
4 X Dropset Leg Press (feet shoulder width apart) 4 X 12 Hammer Curls

10 Minutes of Cardio + Stretch 10 Minutes of Cardio + Stretch

DAY 3 - GLUTES DAY 4 - SHOULDERS + TRICEPS

Leg Day ACTIVATION + Warm Up Warm-Up + 2x10 Arm Circles + Shoulder Taps

4 X 15 Kettlebell Swings + squat 4 X 10 Front Raise

4 x 10 Step-ups (alternating leg 20 total) 4 X 10 Side Raise (light)
4 X 12 Barbell Romanian Deadlifts 4 X 10 Kettlebell Upright Rows
4 X 12 Barbell Sumo Squats 4 X 10 Dumbbell Shoulder Press (never let your elbows go
4 x 10 Reverse Lunges (alternating leg 20 total) lower than 90 degrees)
4 X 15 Weighted Glute Bridges 4 x 10 Overhead Weighted Tricep Extensions
4 X 10 Banded Tricep Extensions (optional)
10 Minutes of Cardio + Stretch
10 Minutes of Cardio + Stretch

DAY 5 - HAMSTRINGS DAY 6 - ACTIVE REST

30+ minutes of Cardio + 10 minutes of Abs (your choice)
Leg Day ACTIVATION + Warm Up
*I like to use an interval timer APP for my ab routines and
usually do a circuit* (my go to is 5 moves at 30-45 seconds
4 x 12 Barbell Good Mornings each for 3 rounds) You can also go for 3 sets of each move (5
4 x 12 Kettlebell Swings moves minimum).
4 x 15 Weighted Hip Thrust
4 x 12 Dumbbell Romanian Deadlifts
DAY 7 - REST
4 x 12 Leg Curl Machine This is your recovery day.
You can stretch and relax. Drink lots of water 😊
10 Minutes of Cardio + Stretch
If you decide to workout, you can always do another day of
cardio +abs.

STARTING IS THE HARDEST PART

You did it! You started which is half the battle. These
first 2 weeks are essential for establishing a routine.

There are going to be days when you don't feel like it -

do it anyway. Trust me when I say you will never
regret a workout.

If you need assistance or clarity - I'm here!

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WEEKS 3+4
DAY 1 - QUADRICEPS DAY 2 - BACK + BICEPS
Leg Day ACTIVATION + Warm-Up Warm-Up

4 X 12 Squat (optional: with light weights) 4 X 10 Back Extensions (medium weight)

4 X 10 Elevated Squat (feet together) 4 X 10 Single Arm Dumbbell Rows (alternating sides)
4 x 10 Elevated Goblet Squat 4 X Dropset Lateral Pulldowns
4 x 10 Front Foot Elevated Reverse Lunges 4 x 12 Bicep Curls
4 X 12 Leg Extension Machine 4 X 12 Hammer Curls
4 X Dropset Leg Press (feet shoulder width apart)
15 Minutes of Cardio + Stretch
15 Minutes of Cardio + Stretch

DAY 3 - GLUTES DAY 4 - SHOULDERS + TRICEPS

Warm-Up + 2x10 Arm Circles + Shoulder Taps
Leg Day ACTIVATION + Warm-Up
4 X 10 Front Raise
4 X 15 Kettlebell Swings + Squat
4 X 10 Side Raise (light)
4 x 10 Step-ups (alternating leg 20 total)
4 X 10 Barbell Upright Rows
4 X 12 Barbell Romanian Deadlifts
4 X 10 Barbell Shoulder Press (never let your elbows go
4 X 12 Barbell Sumo Squats
lower than 90 degrees)
4 x 10 Reverse Lunges (alternating legs 20 total)
4 X 10 Around the Worlds (light)
4 X 15 Weighted Glute Bridges
4 x 10 Overhead Tricep Extension
4 X 10 Cable Rope Press Down
15 Minutes of Cardio + Stretch

15 Minutes of Cardio + Stretch

DAY 5 - HAMSTRINGS DAY 6 - ACTIVE REST

30+ minutes of Cardio + 10 minutes of Abs (your choice)
Leg Day ACTIVATION + Warm-Up *I like to use an interval timer APP for my ab routines and
usually do a circuit* (my go to is 5 moves at 30-45 seconds
4 x 12 Barbell Good Mornings each for 3 rounds) You can also go for 3 sets of each move (5
4 x 12 Kettlebell Swings moves minimum).
4 x 15 Weighted Hip Thrust
DAY 7 - REST
4 x 12 Dumbbell Romanian Deadlifts
4 x 12 Leg Curl Machine This is your recovery day.
You can stretch and relax. Drink lots of water 😊

15 Minutes of Cardio + Stretch

If you decide to workout, you can always do another day of
cardio +abs.

BE EXTRA PROUD OF YOURSELF!

By the end of week 3, working out should and will become
part of your routine. I remember getting to the point where
everything else revolved around my gym schedule. If I didn't
workout, my day doesn't feel complete.

It might still be hard. I won't lie!

Connect with me - especially if you need alternatives or a
quick pep talk. you are never alone!
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WEEKS 5+6
DAY 1 - QUADRICEPS DAY 2 - BACK + BICEPS
Leg Day ACTIVATION + Warm-Up Warm-Up

4 X 12 Squat (optional: with light weights) 4 X 10 Back Extensions (medium weight)

4 X 10 Elevated Squat (feet together) 4 X 10 Single Arm Dumbbell Rows (alternating sides)
4 x 10 Elevated Goblet Squat 4 X 12 Cable Rows (back straight - row to chest)
4 x 10 Front Foot Elevated Reverse Lunges 4 X Dropset Wide-grip Lat Pulldowns
4 X 12 Leg Extension Machine 4 x 12 Bicep Curls
4 X Dropset Leg Press (feet shoulder with apart) 4 X 12 Hammer Curls

20 Minutes of Cardio + Stretch 20 Minutes of Cardio + Stretch

DAY 3 - GLUTES DAY 4 - SHOULDERS + TRICEPS

Leg Day ACTIVATION + Warm Up warm up + 2x10 Arm Circles + Shoulder Taps

4 x 10 Smith Machine Step-ups (alternating leg 20 total) 4 X 10 Front raise

4 X 12 Smith Machine Romanian Deadlifts 4 X 10 Side Raise (light/medium)
4 X 12 Smith Machine Sumo Squats 4 X 10 Kettlebell Upright Rows
4 x 10 Smith Machine Reverse Lunges (alternating legs 20 4 X 10 Smith Machine Shoulder Press (never let your elbows
total) go lower than 90 degrees)
4 X 15 Smith Machine Glute Bridges 4 X 10 Around the Worlds (light/medium)
4 x Dropset Cable Kickbacks 4 x 10 Overhead Tricep Extension
4 X 10 Cable Rope Press Down
20 Minutes of Cardio + Stretch
20 Minutes of Cardio + Stretch

DAY 5 - HAMSTRINGS DAY 6 - ACTIVE REST

30+ minutes of Cardio + 10 minutes of Abs (your choice)
Leg Day activation + Warm Up *I like to use an interval timer APP for my ab routines and
usually do a circuit* (my go to is 5 moves at 30-45 seconds
4 x 12 Barbell Good Mornings each for 3 rounds) You can also go for 3 sets of each move (5
4 x 12 Kettlebell Swings moves minimum).
4 x 15 Weighted Hip Thrust
DAY 7 - REST
4 x 12 Smith Machine Romanian Deadlifts
4 x 12 Leg Curl Machine This is your recovery day.
You can stretch and relax. Drink lots of water 😊
20 Minutes of Cardio + Stretch
If you decide to workout, you can always do another day of
cardio +abs.

you did that!!

These last 2 weeks are going to feel like a breeze because (if
you've followed the plan) you've established a routine.
Because your body starts to adjust and get used to routines,
it's important you challenge yourself. That's why I've upped
the cardio each week. Don't cheat yourself.

If you ain't my bestie by now, something is wrong. Reach out

to me at anytime!