WORKOUTS GETTING STARTED
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- Erica Goodwin
- 7 years ago
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1 GETTING STARTED S DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again. Do not skip around workout days. Rest days are up to you. I recommend working out 5 days a week and resting 2 days if you want a quick jump-start into the program. Minimum workout days would be 4 days per week. EXAMPLE OF A SCHEDULE FOR PHASE 1 TIP: All you have to remember is what day you worked on last, this way it is easier to keep up with the routine instead of trying to match the workout days specifically with the days of the week. REST DAYS FOR ALL 4 PHASES Take rest days according to how you feel. Minimum of 1 rest day a week is a must. Most will find the need to take more rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond with less soreness. Getting 6-8 hours of sleep per night is a must for proper muscle recovery. You can still work your muscle if you feel a little soreness just as long as it doesn t feel painful. 1
2 S GETTING STARTED (CONT D) REST TIMES BETWEEN SETS Every phase has specific rest times. I encourage you to use a stopwatch to track the amount of rest between every set. This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more body fat. To increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your weight to further challenge yourself. SUPERSETS Supersets are 2 exercises performed back to back with no rest in between. They can be on opposing muscles. For example: back & chest; biceps & triceps; quads & hamstrings. Supersets can also be done doing 2 exercises back to back on the same muscle group. For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls. TRISETS Same as a superset, except it s 3 exercises in a row nonstop instead of 2. AMOUNT OF WEIGHT TO USE Pick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer to start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used for an exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set. TILL FAILURE This means do the maximum number of repetitions of an exercise until your muscles fail, or can t do anymore. EXERCISE SUBSTITUTIONS See Exercise Substitution worksheet. 2
3 S PHASE 1 WEEKS 1-4 DAY 1 PURPOSE: Building your metabolism. LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 2. SCHEDULE: Workout 5 days and rest 2 days each week during this phase. (See example on page 1) MEALS: WEIGHT: Implement 1-2 Zero Willpower Eating System meals per day. Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be able to finish the number of reps for your first 2 sets. Total Body Workout 1 set Warm up with: Push Ups reps Body Weight None 3 sets Flat Bench press 12 reps... lbs Superset with: Bent over Barbell Row 12 reps... lbs 90 sec 2 sets Seated Military Press 12 reps... lbs Superset with: Standing Barbell Shrugs 15 reps... lbs 90 sec 2 sets Standing Barbell Curls 12 reps... lbs Superset with: Seated Body Weight Dips Till Failure / 70% of 1st set Body Weight 90 sec (For example, if you did 30 reps of Seated Body Weight Dips for the first set, then for the second set 70% would be 21 reps) Workout Time: min. 2 sets Barbell Squat 15 reps... lbs Superset with: Stiff Dead Lifts 15 reps... lbs 90 sec 1 set Standing Calf Raises 20 reps Body Weight Superset with: Running In Place (Weighted) 90 sec... lbs 90 sec 4 sets Decline Sit-Ups 15 sec Body Weight 15 sec 3
4 S PHASE 1 WEEKS 1-4 DAY 2 Total Body Workout Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None 2 sets Incline Dumbbell Chest Press 12 reps... lbs Superset with: Wide Chin Ups 12 reps... lbs 90 sec 2 sets Standing Dumbbell Shoulder Press 12 reps... lbs Superset with: Standing Dumbbell Shrugs 15 reps... lbs 90 sec 2 sets Seated Dumbbell Curls (Both arms) 12 reps... lbs Superset with: Seated dumbbell overhead ext 12 reps... lbs 90 sec 2 sets Dumbbell Walking Lunges 20 reps (or 20 yards)... lbs Superset with: Dumbbell Stiff Leg Dead Lift 12 reps... lbs 90 sec 1 set 3-Position Calf Raises 30 reps per position Body Weight 90 sec (Totalling 90 Calf Raises with no rest between the 3 positions, afterwards rest for 90 seconds) 4 sets Bicycle Crunch 20 reps Body Weight Superset with: Mountain Climbers 30 sec Body Weight 90 sec 4
5 S PHASE 1 WEEKS 1-4 DAY 3 Abs & Cardio Workout Time: min. 10 sets Body Weight Squats 20 sec Body Weight Superset with: Dynamic Push-Ups 20 sec Body Weight Superset with: Prone Cobras 20 sec Body Weight Superset with: Jumping Jacks 20 sec Body Weight Superset with: Mountain Climbers 20 sec Body Weight 1:30-2:00 min DAY 4 Abs & Cardio Workout Time: 25 min. 10 sets High Knees 20 sec Body Weight Triset with: Half Burpees 20 sec Body Weight Triset with: Reverse Crunch 20 sec Body Weight 90 sec 5
6 S PHASE 2 WEEKS 5-8 DAY 1 PURPOSE: Burn the belly fat to see more visual results and build some quality muscles. LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 3. SCHEDULE: Workout 6 days and rest only 1 day each week during this phase. MEALS: Implement 3 Zero Willpower Eating System meals per day. WEIGHT: Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be able to finish the number of reps for your first 2 sets. Chest, Arms & Cardio 1 set Warm up with: Jumping Jacks sec Body Weight None 4 sets Incline Dumbbell Bench Press 10 reps... lbs Superset with: Dumbbell Flat Fly s 10 reps... lbs 90 sec 3 sets Side to Side Push ups 30 sec Body Weight 90 sec 3 sets Barbell Clean & Press 10 reps... lbs 90 sec Workout Time: min. 3 sets Front Raise 10 reps Superset with: Side Laterals 10 reps... lbs (heaviest)... lbs (heaviest) Superset with: Front Raise Till Failure... lbs (lighter) Superset with: Side Laterals Till Failure... lbs (lighter) Superset with: Front Raise Till Failure... lbs (lightest) Superset with: Side Laterals Till Failure... lbs (lightest) 90 sec (Choose 3 dumbbells of different weight. The first set do 10 reps, then grab the lighter dumbbell and do as many reps as you can, then grab the lightest dumbbell and do as many reps as you can. Perform all without rest in between.) 4 sets Skull Crushers 10 reps... lbs Superset with: Tricep Kickbacks 10 reps... lbs 90 sec 3 sets Side to Side Heel Touches 20 sec Body Weight Triset with: Jump Rope 20 sec Body Weight Triset with: Jumping Lunges 20 sec Body Weight 15 sec 6
7 S PHASE 2 WEEKS 5-8 DAY 2 Arms, Abs & Core Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None Minimum 50 Wide Grip Chin Ups Maximum Body Weight Minimum (Do a total of 50 Wide Grip Chin Ups as quickly as possible) 5 sets Dead Lifts 10 reps... lbs 90 sec 6 sets Preacher Curl 10 reps... lbs Triset with: Dumbbell Hammer Curl 10 reps... lbs Triset with: Dumbbell Shrugs 10 reps... lbs 90 sec 3 sets Knee to Elbows 20 sec Body Weight 20 sec 3 sets Hand-Sliding Crunches 20 sec Body Weight 20 sec 7
8 S PHASE 2 WEEKS 5-8 DAY 3 Legs, Abs & Core Workout Time: min. 1 set Warm up with: Push Ups reps Body Weight None 3 sets Barbell Squats 10 reps... lbs Superset with: Walking Lunges 20 reps (or 20 yards) Body Weight 90 sec 5 sets Barbell Stiff Leg Dead Lift 12 reps... lbs 90 sec 3 sets Seated Calf Raise 25 reps... lbs Superset with: Knee to Elbow 20 sec Body Weight 90 sec 4 sets Lying One Leg Toe Touch 20 sec Body Weight 20sec DAY 4 Functional Cardio Workout Time: 32 min. 10 sets Burpees 20 sec Body Weight Superset with: Step Up Taps 20 sec Body Weight Superset with: 180 Jump Squats 20 sec Body Weight Superset with: Side to Side Jumps 20 sec Body Weight Superset with: Hydraulics 20 sec Body Weight 90 sec 8
9 3 PURPOSE: LENGTH: SCHEDULE: MEALS: WEIGHT: S 12 DAYS Shock and build muscles, especially around the core area to prevent the fat from returning. Repeat all 3 workout days 4 times for 12 days. Workout 12 days straight without taking any rest days during this phase. Now you need to eat 5 Zero Willpower Eating System meals per day. Use the WEIGHT column to write the weight you lift. It should be heavier than the previous phases since the reps are much lower. TIP: Must keep very strict form in this phase due to the decrease in reps on your exercises and increase in weight used. Make sure you increase weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If you re unsure if the weight is too heavy, have a spotter spot you until you are confident on the amount of weight you can handle for the amount of reps you need. DAY 1 Chest, Legs & Core Workout Time: min. 1 set Warm up with: Push Ups reps Body Weight None 5 sets Heavy Barbell Squats 12, 8, 5, 5, 5 reps... lbs 90 sec 5 sets Heavy Incline Bench Press 10, 5, 5, 5, 5 reps... lbs 90 sec 5 sets Weighted Dips 15, 7, 5, 5, 5 reps... lbs 90 sec Minimum 100 Hanging Leg Raises Maximum Body Weight Minimum (Do a total of 100 Hanging Leg Raises as quickly as possible) 9
10 3 S 12 DAYS DAY 2 Legs, Arms & Core Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None 6 sets Heavy Dead Lifts 12, 8, 5, 5, 5, 5 reps... lbs 90 sec 6 sets Wide Chin Ups Till failure Body Weight 90 sec (If reps are over 10, use a dumbbell for added resistance) 5 sets Heavy Upright Rows 12, 6, 6, 6, 6 reps... lbs 90 sec 5 sets Standing Military Press 12, 8, 5, 5, 5 reps... lbs 90 sec 4 sets Decline Sit-Ups 15 sec Body Weight 15 sec 10
11 3 S 12 DAYS DAY 3 Legs, Arms & Core Workout Time: min. 1 set Warm up with: Push Ups reps Body Weight None 5 sets Front Squat & Press 12, 5, 5, 5, 5 reps... lbs 90 sec 5 sets Heavy Bicep Curls 8, 5, 5, 5, 5 reps... lbs Superset with: Shrugs Till Failure... lbs 90 sec 1 set Leg Press 12 reps... lbs (Heaviest Weight) Dropset with: (Same as above) Till Failure... lbs (Drop Weight) Dropset with: (Same as above) Till Failure... lbs (Drop More Weight) 90 sec (This is an example of 3 drops, meaning your weights dropped from heaviest to lightest in 3 dropsets, but do more than 3 drops if you can) TIP: You may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to give your muscles a shock, which will prevent them from going into a plateau. 11
12 4 PURPOSE: LENGTH: SCHEDULE: MEALS: WEIGHT: S CONTINUOUSLY Loose the last pounds to reveal the sixpack abs and maintain the shape you want to be in. You will continue to perform the workouts in this phase as a maintenance program. Workout 5-6 days and rest 1-2 days each week during this phase. Now you need to fully implement 5-6 Zero Willpower Eating System meals per day. If you re satisfied with your body at the end of the 12 weeks, keep using the same amount of weight to maintain. If you want to become more lean and ripped, continue to add weight to your exercises. TIP: As you increase the weight you lift, DO NOT INCREASE THE AMOUNT OF CALORIES YOU EAT ON A DAILY BASIS so your body can continue to burn more body fat. If you do increase your calories as you get stronger, you will add more muscle mass, but your fat burning will stop. DAY 1 Arms, Chest & Cardio Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None 4 sets Flat Dumbbell Press 8 reps... lbs 60 sec During rest period: Lying Toe Touch 20 sec Body Weight 3 sets Flat Dumbbell Fly 8 sets... lbs 60 sec During rest period: Lying Toe Touch 20 sec Body Weight 4 sets Standing Barbell Curls 8 sets... lbs 60 sec 3 sets Preacher Curls 8 sets... lbs 60 sec 8 sets Burpees 20 sec Body Weight 20 sec 12
13 4 S CONTINUOUSLY DAY 2 Arms, Legs & Abs Workout Time: min. 1 set Warm up with: Push Ups reps Body Weight None 3 sets Wide Pull Ups Till failure Body Weight 60 sec During rest period: Wide Push Ups 15 reps Body Weight 3 sets T-Bar Rows 10 reps... lbs 60 sec During rest period: Prone Cobras 10 reps Body Weight 3 sets Back Ext with Side Laterals 12 reps... lbs 60 sec During rest period: Prone Cobras 10 reps Body Weight 4 sets Cable Triceps Ext (V bar or rope) 8 reps... lbs 60 sec During rest period: Close Grip Push Ups 15 reps Body Weight 3 sets One Arm Dumbbell Ext 12 reps... lbs 60 sec During rest period: Close Grip Push Ups 15 reps Body Weight 3 sets Lying Toe Touches 20 sec Body Weight Triset with: Reverse Crunch 20 sec Body Weight Triset with: Circles 20 sec Body Weight 60 sec 13
14 4 S CONTINUOUSLY DAY 3 Arms, Legs & Abs Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None 5 sets Standing Dumbbell Press 8 reps... lbs Superset with: Barbell Shrugs 15 reps... lbs 60 sec During rest period: Elbow Knee Crunch 20 sec Body Weight 5 sets Barbell Front Raises (to the ceiling) 8 reps... lbs Superset with: Plate Shrugs 15 reps... lbs 60 sec During rest period: Elbow Knee Crunch 20 sec Body Weight 1 set 3-Position Calf Raises 30 reps per position Body Weight 60 sec 6 sets Jumping Knee Tucks 20 sec Body Weight Superset with: Rocking Get Ups 20 sec Body Weight 20 sec 14
15 DAY 4 4 S CONTINUOUSLY Arms, Legs & Abs Workout Time: min. 1 set Warm up with: Push Ups reps Body Weight None 5 sets Standing Dumbbell Press 8 reps... lbs Superset with: Barbell Shrugs 15 reps... lbs 60 sec During rest period: Elbow Knee Crunch 20 sec Body Weight 3 sets Barbell Squat 10 reps... lbs Triset with: Dumbbell Walking Lunges 20 reps (or 15 yards)... lbs Triset with: Jumping Lunges 20 reps Body Weight 60 sec 4 sets Stiff Leg Dead Lifts 12 reps... lbs Superset with: One Leg Toe Touch 12 reps... lbs 60 sec 6 sets Hopping Squats 20 sec Body Weight Superset with: Stepping Taps 20 sec Body Weight 20 sec DAY 5 Functional Cardio Workout Time: 10 min. 5 sets Jumping Jacks 20 sec Body Weight Triset with: Mountain Climbers 20 sec Body Weight Triset with: Air Jacks 20 sec Body Weight 60 sec 15
16 DAY 6 4 S CONTINUOUSLY Chest & Arms Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None 4 sets Incline Bench Press 8 reps... lbs 60 sec During rest period: Wide Push Ups reps Body Weight 3 sets Dips (Lean forward to work on chest) Till Failure Body Weight 60 sec During rest period: Wide Push Ups reps Body Weight 3 sets Standing Dumbbell Alternating Curl 8 reps... lbs 60 sec During rest period: Wide Push Ups reps Body Weight 1 set Standing Dumbbell Hammer Curls (Both arms) Till Failure... lbs (Heaviest Weight) Dropset with: (Same as above) Till Failure... lbs (Drop Weight) Dropset with: (Same as above) Till Failure... lbs (Drop More Weight) 60 sec (This is an example of 3 drops, meaning your weights dropped from heaviest to lightest in 3 dropsets, but do more than 3 drops if you can) During rest period: Wide Push Ups reps Body Weight 3 sets Push Ups 20 sec Body Weight Superset with: Side to Side Push Ups 20 sec Body Weight Superset with: Side Planks (One side) 20 sec Body Weight Superset with: Side Planks (The other side) 20 sec Body Weight 60 sec 16
17 4 S CONTINUOUSLY DAY 7 Arms, Core & Abs Workout Time: min. 1 set Warm up with: Push Ups reps Body Weight None 3 sets Wide Pull Ups Till failure Body Weight 60 sec During rest period: Wide Push Ups 15 reps Body Weight 3 sets T-Bar Rows 10 reps... lbs 60 sec During rest period: Prone Cobras 10 reps Body Weight 3 sets Dead Lifts 12 reps... lbs 60 sec 4 sets One Arm Dumbbell Row 8 reps... lbs Superset with: Prone Cobras 10 reps Body Weight 60 sec 4 sets Skull Crushers 12 reps... lbs Superset with: Bench Dips Till failure Body Weight 60 sec 4 sets Jumping Lunges 20 sec Body Weight Superset with: Lying Hand to Heel Touches 20 sec Body Weight 20 sec 17
18 4 S CONTINUOUSLY DAY 8 Arms, Legs & Cardio Workout Time: min. 1 set Warm up with: Jumping Jacks sec Body Weight None 4 sets Standing Barbell Military Press 8 reps... lbs Superset with: Behind Back Barbell Shrugs 15 reps... lbs 60 sec 4 sets Side laterals 8 reps... lbs Superset with: Front Raises 8 reps... lbs 60 sec 4 sets Seated Calf Raises 20 reps... lbs 60 sec 6 sets Jumping Jacks 20 sec Body Weight Superset with: Decline Sit-Ups 20 sec Body Weight 20 sec 18
19 4 S CONTINUOUSLY DAY 9 Legs Workout Time: min. Minimum Warm up with: 100 Body Weight Squats Maximum Body Weight Minimum (Do a total of 100 Body Weight Squats as quickly as possible) 5 sets Barbell Crab Walks 20 reps (or 20 yards)... lbs 60 sec 1 set Leg Extension Till Failure... lbs (Heaviest Weight) Dropset with: (Same as above) Till Failure... lbs (Drop Weight) Dropset with: (Same as above) Till Failure... lbs (Drop More Weight) Dropset with: (Same as above) Till Failure... lbs (Drop More Weight) Dropset with: (Same as above) Till Failure... lbs (Drop More Weight) 60 sec (Do 5 drops minimum, meaning your weights dropped from heaviest to lightest in 5 dropsets, but do more than 5 drops if you can) 5 sets Dumbbell Leg Curl 12 reps... lbs Triset with: One Leg Toe Touch (One leg) 12 reps Body Weight Triset with: One Leg Toe Touch (The other leg) 12 reps Body Weight 20 sec 6 sets Half Burpees 20 sec Body Weight Superset with: Crunch Knee Holds 20 sec Body Weight 20sec 19
20 4 S CONTINUOUSLY DAY 10 Functional Cardio Workout Time: 10 min. 5 sets Jumping Jacks 20 sec Body Weight Triset with: Mountain Climbers 20 sec Body Weight Triset with: Air Jacks 20 sec Body Weight 60 sec TIP: Now continue back to the beginning of Phase 4. After a while, you may periodically repeat Phase 3 for 12 days in order to give your muscles a shock (this will build muscle), which will prevent them from going into a plateau. If you need to lose even more weight, you may want to do the 24 Week Advanced Fitness Coaching or undertake our Committed program. 20
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