ETK Erin Killeen Transform
ETK Erin Killeen Transform
ETK Erin Killeen Transform
TRANSFORM
8 week program
ETKFIT LLC
DOWNLOAD
INSTRUCTIONS
THIS PROGRAM COMES WITH 3
DOWNLOADS INCLUDED. EACH TIME
YOU OPEN THIS FILE, IT COUNTS AS 1
DOWNLOAD.
1. Download dropbox
2. Open program from confirmation
email
3. Select "share" & then dropbox
4. You will now have unlimited access
through the Dropbox app!
BEFORE YOU
START
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
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.
WORKOUT:
Barbell Squat 1x12, 1x10, 1x8, 2x6
*increase weight each set*
WORKOUT:
DB Shoulder Press 2x12, 1x10, 1x8, 1x6
*increase weight each set*
WORKOUT:
40 seconds on, 20 seconds off for each
exercise. Complete one movement after
the other & then rest for 1 minute.
Repeat 4 times
LEGS (DAY 4)
WARMUP:
Barbell Glute Bridge 3x25
Cable Pull Through 2x20
WORKOUT:
Barbell Deadlift 1x12, 1x10, 1x8, 2x6
*increase weight each set*
WORKOUT:
Barbell Row 2x12, 1x10, 1x8, 1x6
*increase weight each set*
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*
WORKOUT:
Complete 6x6 per exercise. Adjust
weight as needed per set, you should be
struggling on the 6th rep of every set.
WORKOUT:
Dumbbell RDL 2x12, 1x10, 1x8, 1x6
*increase weight each set*
WORKOUT: