1UP Nutrition - Female - 8 Week - Advanced - Training - Program
1UP Nutrition - Female - 8 Week - Advanced - Training - Program
1UP Nutrition - Female - 8 Week - Advanced - Training - Program
8 WEEK
A D V A N C E D
T R A I N I N G
P R O G R A M
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FEMALE 8 WEEK
ADVANCED TRAINING
PROGRAM INTRO
These “Advanced Training Techniques” add to the intensity of a set to help
stimulate muscle growth and shock the central nervous system. The theory
behind them is training the body past failure so next time its in the gym it will
be able handle heavier weights and achieve higher reps.
DROP SET A “Drop Set” technique can be incorporated into your training by
gradually decreasing weight/resistance after no further reps can be per-
formed in a set. The exerciser only rests long enough to permit the resis-
tance to be decreased safely so more reps can be performed.
For example, you perform several reps until you can no longer perform an-
other rep in good form. Then you continually decrease the weight/resistance,
allowing you to perform a few more reps on each drop in weight. One or
more drops in weight may be per- formed.
STATIC SET Static training occurs when the body moves very little or not
at all while contracting the muscle fibers. Benefits of this form of training are
increased muscular endurance, increased muscular strength, muscle build-
ing, and even saving time.
Think about a person holding a 45lb plate over their head. Now at first, this
might not seem so difficult. Over time, however, the muscle fibers become
fatigued and must adapt to the workload in the midst of being fatigued. This
allows the muscle fibers to build more endurance to be able to withstand the
workload longer the more and more the exercise is done.
REST PAUSE SET A Rest Pause Set incorporates a 10-15 second rest
period after set then immediately attempting to perform as many reps as
possible with the same weight. Through incorporating this technique the
body is able to adapt to these additional reps, so the next time its back in the
gym its able to perform them through a straight set. Making you stronger for
longer...
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HIIT CARDIO
(HIGH INTENSITY INTERVAL TRAINING)
HIIT Cardio (High Intensity Interval Training) Involves short bursts of high
intensity (45-60 seconds) followed up by 2-1 minutes of low intensity
cardio. You alternate between these two levels until the end of the ses-
sion. For example, sprinting (going as fast as you can) for 45 seconds,
then walking for 2 minute is High Intensity Interval Training Cardio.
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CORE TRANING
PERFORM P O ST T RA I N I N G
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8 WEEK HOME
T RA I N I N G P RO G R A M
GO TO PAGE 56 FOR 8 WEEK HOME TRAINING PROGRAM
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 01
WEEK 1
MONDAY: BACK/BICEPS
SUPERSET, 4 SETS
Pulldown Machine, x12-15 Reps
Standing Dumbbell Curl, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 02
WEEK 1
TUESDAY: LEGS/QUADS
SUPERSET, 4 SETS
Squat, x12-15 Reps
Weighted Walking Lunges, x15 Reps each Leg
CALVE RAISES
4 Sets, x20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 03
WEEK 1
WEDNESDAY: CHEST/TRIS/CORE
SUPERSET, 4 SETS
Peck Deck or Machine Fly, x12-15 Reps
Standing Cable Rope Pushdowns, x12-15 Reps
SUPERSET, X4 SETS
Close Grip Barbell Press, x10-12
Single Arm Overhead Tricep Extension,
x12-15 each Arm
PLANK
4 Sets, 1 Minute Holds
CRUNCH
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 04
WEEK 1
THURSDAY: LEGS/GLUTES
HIP THRUSTERS
4 Sets, x20 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement
SUPERSET, 4 SETS,
Stationary Lunges, x12-15 Reps each Leg
Reverse Lunges, x12-15 Reps each Leg
GOBLET SQUAT
Partial Reps: 4 Sets, Complete x10 “1/2”
Reps at the bottom of movement,
then immediately complete x15 Full Reps
CALVE RAISES
4 Sets, x15-20 Reps
4th Set: Triple Drop Set
Pick a Heavy Weight: x15 Reps
Immediately pick a Medium Weight: x15-20 Reps
Immediately pick a Lighter Weight: x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 05
WEEK 1
FRIDAY: SHOULDERS/CORE
SUPERSETS, X4 SETS
Reverse Dumbbell Laterals, x12-15 Reps
Face Pulls, x10-12 Reps
PLANK
4 Sets, 1 Minute Hold
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 06
WEEK 1
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 07
WEEK 2
MONDAY: BACK/BICEPS
STANDING CABLE PULLOVER W ROPE
4 Sets, x12-15 Reps
SUPERSET, 4 SETS
Pulldown Machine, x10-12 Reps
Bent Over Dumbbell Row, x10-12 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 08
WEEK 2
TUESDAY: LEGS/QUADS
LEG PRESS
Partial Reps: 4 Sets, Complete x10 “1/2”
Reps at the bottom of movement,
then immediately complete x10 Full Reps
GOBLET SQUAT
4 Sets, x12-15 Reps
CALVE RAISES
4 Sets, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 09
WEEK 2
WEDNESDAY: CHEST/TRIS/CORE
CABLE CROSSOVERS
4 Sets, x10-12 Reps
SUPERSET, X4 SETS
Flat Dumbbell Press, x10-12 Reps
Skull Crushers, x12-15 Reps
STABILITY-BALL CRUNCH
4 Sets, x15-20 Reps
REVERSE CRUNCH
3 Sets, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 10
WEEK 2
THURSDAY: LEGS/GLUTES
SUPERSET, 4 SETS
Stiff Leg Barbell Deadlift, x12-15 Reps
Good morning, x15-20 Reps
CURTSY LUNGES
4 Set, x15-20 Reps each Leg
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 11
WEEK 2
FRIDAY: SHOULDERS/CORE
SUPERSETS, X4 SETS
Dumbbell Side Lateral Raises, x12-15 Reps
Military Dumbbell Press, x8-10 Reps
FACEPULLS
Triple Drop Sets: 4 Sets
Pick a Heavy Weight: x10-12 Reps
Immediately pick a Medium Weight: x10-12 Reps
Immediately pick a Lighter Weight: x10-12 Reps
PLANK
4 Sets, 1 Minute Hold
SIDE PLANK
4 Sets, 1 Minute Hold
DOUBLE CRUNCH
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 12
WEEK 2
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 13
WEEK 3
MONDAY: BACK/BICEPS
SUPER SET, 4 SETS
Seated Cable Low Row, x10-12
Pulldown Machine, x10-12
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 14
WEEK 3
TUESDAY: LEGS/QUADS
SUPERSET, X4 SETS
Hamstring Curl Machine, x15-20 Reps
Leg Extension Machine, x15-20 Reps
BARBELL SQUAT
4 Sets, x8-10 Reps
4th Set: Triple Drop Set
Pick a Heavy Weight: x8 Reps
Immediately pick a Medium Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps
SUPERSET, 4 SETS
Hack Squat, x12-15 Reps
Leg Press, x15-20 Reps
CALVE RAISES
4 Sets, x20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 15
WEEK 3
WEDNESDAY: CHEST/TRIS/CORE
SUPERSET, 4 SETS
Cable Overhead Tricep Extension, x10-12 Reps
Reverse Bench Dips, x12-15 Reps
DUMBBELL KICKBACKS
4 Sets, x12-15 Reps
PLANK
4 Sets, 1 Minute Hold
SIDE PLANK
4 Sets, 1 Minute Hold
DOUBLE CRUNCH
3 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 16
WEEK 3
THURSDAY: LEGS/GLUTES
SUPERSET, 4 SETS
Cable Kickbacks, x12-15 Reps
Cable Side Kicks, x12-15 Reps
HIP THRUSTERS
3 Sets, x15 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 17
WEEK 3
FRIDAY: SHOULDERS/CORE
SUPERSET, 4 SETS
Seated Military Dumbbell Press, x10-12 Reps
Standing Front Barbell Laterals, x12-15 Reps
FACEPULLS
3 Sets, x12-15 Reps
DOUBLE CRUNCH
4 Sets, x15-20 Reps
PLANK
4 Sets, 1 Minute Hold
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 18
WEEK 3
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 19
WEEK 4
MONDAY: BACK/BICEPS
PULLDOWNS
4 Sets, x15 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the bottom of the movement
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 20
WEEK 4
TUESDAY: LEGS/QUADS
SUPERSET, 4 SETS
Leg Extension Machine, x15-20 Reps
Walking Lunges, x15 Reps each Leg
FRONT SQUAT
4 Sets, x12-15 Reps
HACK SQUAT
Partial Reps: 4 Sets, Complete x15 “1/2” Reps
at the bottom of the movement, then immediately
complete x10 Full Reps
CALVE RAISES
4 Sets, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 21
WEEK 4
WEDNESDAY: CHEST/TRIS/CORE
SUPERSET, 4 SETS
Incline Dumbbell Press, x10-12 Reps
Incline Dumbbell Fly, x12-15 Reps
PUSHUPS
4 Sets, As many as possible,
Kneeling is allowed if necessary
CRUNCH
3 Sets, x15-20 Reps
PLANK
4 Sets, 1 Minute Hold
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 22
WEEK 4
THURSDAY: LEGS/GLUTES
SUPERSET, 4 SETS
Goblet Squat, x12-15 Reps
Cable Pull through, x12-15 Reps
SUPERSET, 3 SETS
Hamstring Curl Machine, x12-15 Reps
Walking Lunges, x15-20 Reps each Leg
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 23
WEEK 4
FRIDAY: SHOULDERS/CORE
SUPERSET, X4 SETS
Reverse Dumbbell Laterals, x12-15 Reps
Standing Barbell Upright Row, x10-12 Reps
SUPERSET, X3 SETS
Side Cable Laterals, x10-12 Reps
Reverse Cable Laterals, x12-15 Reps
FACEPULLS
3 Sets, x12-15 Reps
DOUBLE CRUNCH
4 Sets, x15-20 Reps
REVERSE CRUNCH
4 Sets, x15-20 Reps
PLANK
3 Sets, 1 Minute Hold
WEEK 4
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 25
WEEK 5
MONDAY: BACK/BICEPS
SUPERSET, 4 SETS
Pulldown Machine, x10-12 Reps
Seated Dumbbell Curl, x12-15 Reps
MACHINE ROW
Drop Sets: 4 Sets
Pick a Heavy Weight: x10-12 Reps
Immediately pick a Lighter Weight: x10-12 Reps
SUPERSET, 4 SETS
Seated Cable Low Row, x10-12 Reps
Standing Hammer Curl, x12-15 Reps
WEEK 5
TUESDAY: LEGS/QUADS
LEG PRESS
Partial Reps: 4 Sets, Complete x15 Full Reps,
then immediately complete x10 “1/2” Reps
at the top of movement
SUPERSET, 3 SETS
Weighted Walking Lunges, x12-15 Reps each Leg
Goblet Squat, x10-12 Reps
SUPERSET, 4 SETS
Hamstring Curl Machine, x15-20 Reps
Hack Squat, x10-12 Reps
STATIONARY LUNGES
4 Sets, x12-15 Reps each Leg
CALVE RAISES
4 Sets, x20 Reps
WEEK 5
WEDNESDAY: CHEST/TRIS/CORE
CABLE CROSSOVERS
4 Sets, x10-12 Reps
CRUNCH
4 Sets, x15-20 Reps
PLANK
4 Sets, 1 Minute Hold
WEEK 5
THURSDAY: LEGS/GLUTES
CABLE KICKBACKS
4 Sets, x20 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement
SUPERSET, 4 SETS
Weighted Curtsy Lunges, x12-15 Reps each Side
Barbell Side Lunges, x12-15 Reps each Side
SUPERSET, 4 SETS
Dumbbell Sumo Squat, x10-12 Reps
Good morning, x10-12 Reps
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 29
WEEK 5
FRIDAY: SHOULDERS/CORE
SUPERSET, X4 SETS
Face Pulls, x10-12 Reps
Standing Barbell Upright Row, x12-15 Reps
SUPERSET, 4 SETS
Side Dumbbell Laterals, x12-15 Reps
Standing Military Barbell Press, x10-12 Reps
PLANK
4 Sets, 1 Minute Hold
CRUNCH
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 30
WEEK 5
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 31
WEEK 6
MONDAY: BACK/BICEPS
PULLDOWNS
4 Sets, x15 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement
SUPERSET, 4 SETS
Seated Cable Low Row, x10-12 Reps
Standing Barbell Curl, x10-12 Reps
MACHINE ROW
Partial Reps: 4 Sets, Complete x12 Full Reps,
then immediately complete x6 “1/2” Reps
at the bottom of movement
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 32
WEEK 6
TUESDAY: LEGS/QUADS
SUPERSET, 4 SETS
Leg Press, x15-20 Reps
Hack Squat, x15-20 Reps
LEG PRESS
Partial Reps: 4 Sets, Complete x10 “1/2” Reps
at the bottom of movement, then immediately
complete x10 Full Reps
CALVE RAISEST
4 Sets, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 33
WEEK 6
WEDNESDAY: CHEST/TRIS/CORE
SUPERSET, 4 SETS
Skull Crushers, x12-15 Reps
Dumbbell Kickbacks, x12-15 Reps
SUPERSET, 4 SETS
Close Grip Barbell Press, x10-12 Reps
Pushups, As many as possible
PLANK
4 Sets, 1 Minute Hold
CRUNCH
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 34
WEEK 6
THURSDAY: LEGS/GLUTES
HIP THRUSTERS
4 Sets, x20 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement
SUPERSET, 4 SETS
Cable Kickbacks, x15-20 Reps
Cable Side Kicks, x15-20 Reps
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 35
WEEK 6
FRIDAY: SHOULDERS/CORE
MILITARY DUMBBELL PRESS
4 Sets, x8-10 Reps
Last x2 Sets: Drop Sets
Pick a Heavy Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps
SUPERSET, X4 SETS
Front Barbell Laterals, x12-15 Reps
Side Dumbbell Laterals, x10-12 Reps
PLANK
4 Sets, 1 Minute Hold
CRUNCH
4 Sets, x15-20 Reps
DOUBLE CRUNCH
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 36
WEEK 6
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 37
WEEK 7
MONDAY: BACK/BICEPS
SUPERSET, 4 SETS
Standing Cable Pullover w Rope, x12-15 Reps
Pulldown Machine, x10-12 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 38
WEEK 7
TUESDAY: LEGS/QUADS
SUPERSET, 4 SETS
Leg Extension Machine, x15-20 Reps
Walking Lunges, x15 Reps each Leg
BARBELL SQUAT
4 Sets, x15-20 Reps
4th Set: Triple Drop Set
Pick a Heavy Weight: x15 Reps
Immediately pick a Medium Weight: x15-20 Reps
Immediately pick a Lighter Weight: x15-20 Reps
SUPERSET, X4 SETS
Hamstring Curl Machine, x15-20 Reps
Leg Press, x12-15 Reps
CALVE RAISES
4 Sets, x20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 39
WEEK 7
WEDNESDAY: CHEST/TRIS/CORE
PUSHUPS
4 Sets, x10-12 Reps, Kneeling is allowed if necessary
CABLE CROSSOVERS
4 Sets, x10-12 Reps
Last x2 Sets: Dropsets
Pick a Heavy Weight: x10 Reps
Immediately pick a Lighter Weight: x10-12 Reps
CRUNCH
4 Sets, x15-20 Reps
REVERSE CRUNCH
4 Sets, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 40
WEEK 7
THURSDAY: LEGS/GLUTES
SUPERSET, 4 SETS
Weighted Stationary Lunges, x12-15 Reps each Leg
Barbell Side Lunges, x12-15 Reps each Side
SUPERSET, 4 SETS
Goblet Squat, x12-15 Reps
Good morning, x10-12 Reps
SUPERSET, 4 SETS
Alternating Reverse Lunges, x12-15 Reps each Leg
Jump Squats, As many as Possible
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 41
WEEK 7
FRIDAY: SHOULDERS/CORE
FACEPULLS
Triple Drop Sets: 4 Sets
Pick a Heavy Weight: x10-12 Reps
Immediately pick a Medium Weight: x10-12 Reps
Immediately pick a Lighter Weight: x10-12 Reps
SUPERSET, X4 SETS
Standing Military Barbell Press, x10-12 Reps
Front Barbell Laterals, x12-15 Reps
SUPERSETS, X4 SETS
Reverse Dumbbell Laterals, x12-15 Reps
Face Pulls, x10-12 Reps
CRUNCHES
4 Sets, x15-20 Reps
PLANK
4 Sets, 1 Minute Hold
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 42
WEEK 7
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 43
WEEK 8
MONDAY: BACK/BICEPS
PULLDOWN MACHINE
4 Sets, x10-12 Reps
SUPERSET, 4 SETS
Standing Cable Pullover w Rope, x12-15 Reps
Standing Cable Rope Curl, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 44
WEEK 8
TUESDAY: LEGS/QUADS
SUPERSET, X4 SETS
Hamstring Curl Machine, x15-20 Reps
Leg Extension Machine, x15-20 Reps
SUPERSET, X4 SETS
Squat, x8-10 Reps
Weighted Walking Lunges, x15 Reps each Leg
HACK SQUAT
Partial Reps: 4 Sets, Complete x10 “1/2” Reps
at the bottom of movement, then immediately
complete x15 Full Reps
STATIONARY LUNGES
4 Sets, x20 Reps each Leg
CALVE RAISES
4 Sets, x12-15 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 45
WEEK 8
WEDNESDAY: CHEST/TRIS/CORE
SUPERSET, 4 SETS
Flat Dumbbell Fly, x10-12 Reps
Pushups, 4 Sets, As many as possible,
Kneeling is allowed if necessary
SKULL CRUSHERS
4 Sets, x15-20 Reps
4th Set: Triple Drop Set
Pick a Heavy Weight: x15 Reps
Immediately pick a Medium Weight: x15-20 Reps
Immediately pick a Lighter Weight: x15-20 Reps
CRUNCH
4 Sets, x15-20 Reps
PLANK
4 Sets, 1 Minute Hold
SIDE PLANK
4 Sets, 1 Minute Hold
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 46
WEEK 8
THURSDAY: LEGS/GLUTES
SUPERSET, 4 SETS
Stiff Leg Dumbbell Deadlift, x12-15 Reps each Leg
Alternating Reverse Lunges, x12-15 Reps each Leg
SUPERSET, 4 SETS
Cable Kickbacks, x12-15 Reps each Leg
Cable Side Kicks, x12-15 Reps each Side
HIP THRUSTERS
4 Sets, x20 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement
SUPERSET, 4 SETS
Stationary Lunges, x15-20 Reps each Leg
Curtsy Lunges, x15-20 Reps each Leg
CALVES
4 Sets, x15-20 Reps
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 47
WEEK 8
FRIDAY: SHOULDERS/CORE
SUPERSET, X4 SETS
Standing Barbell Upright Row, x12-15 Reps
Side Dumbbell Laterals, x10-12 Reps
DOUBLE CRUNCH
4 Sets, x15-20 Reps
PLANK
4 Sets, 1 Minute Hold
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FEMALE 8 WEEK ADVANCED TRAINING PROGRAM 48
WEEK 8
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CORE
TRAINING PROGRAM
49
CRUNCH
START POSITION
Lie face up, feet flat on the floor with your
knees bent. Cup the back of your head with
your hands, elbows wide.
PERFORM
Raise your shoulders and upper back off the floor
as high as you can. Contract your abs and hold for a
2 count, then back to starting posistion.
DOUBLE CRUNCH
START POSITION
With your knees bent, lie face up, back touching the
floor. Place your hands behind your head for light
support, elbows wide.
PERFORM
Support your head while lifting your shoulders and
upper back off the floor. At the same time lift your
hips and bring your knees back toward your chest.
Contract your abs and hold for a 2 count, then back
to starting posistion.
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CORE
TRAINING PROGRAM
50
PERFORM
Raise both of your knees to form a right angle with your upper body. Your knees should be bent at a right
angle, and your upper legs should form a right angle with your upper body. Bring your right elbow to
your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to
tighten. Then bring your left elbow to your right knee in a crunching motion. Move your head and neck as
little as possible to make your abs work harder.
BROOMSTICK TWIST
START POSITION
Place a broomstick across your shoulders and stand
with your feet wider than hip width apart.
PERFORM
Hold the ends of the broomstick lightly and bend
forward slightly to engage your abs.
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CORE
TRAINING PROGRAM
51
PERFORM
Rapidly move your legs up and down, alternating in small, rapid and scissor-like motions. As one leg
goes up, the other comes down. Keep abs tight and use your arms to stabilize you.
OBLIQUE CRUNCH
START POSITION
Lie on your left side with your hips stacked and
place your right hand behind your head. Extend your
left arm across your body or along the floor.
PERFORM
Crunch up in the side plane, lifting your torso as
high as possible. When you’ve come as high as you
can, pause a moment before slowly lowering back
to the start.
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CORE
TRAINING PROGRAM
52
ABDOMINAL PENDULUM
START POSITION
Lay down on your back. Put your arms out at a
right angle to your body with your palms on the
floor. With your knees bent at 90 degrees and
lifted.
PERFORM
Start twisting only at the hips and keeping your legs straight and while keeping your feet together. Grad-
ually lower your feet to the left as far as possible without losing stability. Do not pause. Raise your feet
up and across to the right side. Do not stop at the top, just continuously move from right to left back to
right. Keep your abs tight.
CROSSOVER CRUNCH
START POSITION
Lie on your back with knees bent, one leg crossed
over the opposite knee. Place your hand behind your
head for light support and keep elbow wide.
PERFORM
Curl up and simultaneously twist to the side, bring-
ing your elbow toward your opposite-side knee
while twisting out your waist. Contract your abs and
hold for a 2 count, then back to starting posistion.
Repeat on the opposite side.
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CORE
TRAINING PROGRAM
53
PERFORM
At the same time with your upper body movement,
lift your right leg, contract your abs and hold for a 2
count, then back to starting position. Repeat on both
sides.
PLANK
START POSITION
Get into a push up position with your elbows on the
floor directly underneath your shoulders.
PERFORM
Lift your hips and tighten your abs so that your head,
hips and heels are all in line. Don’t let your hips sag or
rise. Hold and squeeze your abs and breathing deeply
for 30-60 seconds
SIDE PLANK
START POSITION
Lay on your side with one hand on the floor and your
feet on top of one another.
PERFORM
Lift your hips up until your body is in a straight line
from head to feet.
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CORE
TRAINING PROGRAM
54
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CORE
TRAINING PROGRAM
55
STABILITY-BALL CRUNCH
START POSITION
Balanced the stability ball under your back.
Place feet wide for stability. Place your hands
behind your head for light support and elbows
wide.
PERFORM
Lightly curl your head and lift your shoulders and
upper back as high as you can off the ball. Contract
your abs and hold for a 2 count, then back to start-
ing position.
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8 WEEK HOME TRAINING PROGRAM 56
WEEK 1
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 57
WEEK 1
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 58
WEEK 1
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 59
WEEK 2
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 60
WEEK 2
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 61
WEEK 2
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 62
WEEK 3
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 63
WEEK 3
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 64
WEEK 3
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 65
WEEK 4
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 66
WEEK 4
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 67
WEEK 4
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
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8 WEEK HOME TRAINING PROGRAM 68
WEEK 5
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 69
WEEK 5
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
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8 WEEK HOME TRAINING PROGRAM 70
WEEK 5
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
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8 WEEK HOME TRAINING PROGRAM 71
WEEK 6
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 72
WEEK 6
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
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8 WEEK HOME TRAINING PROGRAM 73
WEEK 6
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
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8 WEEK HOME TRAINING PROGRAM 74
WEEK 7
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 75
WEEK 7
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 76
WEEK 7
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
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8 WEEK HOME TRAINING PROGRAM 77
WEEK 8
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
TUESDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 78
WEEK 8
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
PLANK - 1 Minute Hold
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
THRUSDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
8 WEEK HOME TRAINING PROGRAM 79
WEEK 8
FRIDAY
D A I L Y H I I T C A R D I O
W E E K 5 - 8 : 4 5 M I N
© 2018 1UP Nutrition, LLC. All Rights Reserved. Reproduction without permission prohibited.
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