Table Of ContentWEEKS 4-8
Training Guide!
WWW.BODYBYYAS.COM
PLEASE READ
THINGS YOU WILL NEED:
HIP Bands
HIP Thrust Pad
Gloves or Wrist Wraps (optional but recommended)
Most important SELF MOTIVATION!!!
MIND MUSCLE CONNECTION:
Mastering the mind muscle connection is SO important. Do you feel the working muscle? Connect your mind to the
muscle you are working on. Slow things down and dial into your form. Make sure you feel what you want to feel with
every rep!
THE PUMP:
You want to walk away from each session feeling "the pump" or a swollen sensation in the muscle you are focusing
on. This is a sign of metabolic stress and cell swelling from working the muscle. This means you are on the right
track!
LIFTS:
This Workout guide is composed of both Compound and Isolated workouts. A compound lift is a multi joint
movement pattern that works multiple muscle groups. In other words, they're the "biggest bang for your buck" when
it comes to building muscle and gaining overall strength. Compound lifts should be the staple to any program.
Isolation exercises in weight training are exercises that involve only one joint and a limited number of muscle
groups. They will provide more definition to a specific area and target areas of the body which are overlooked in
compound exercises. Combining both is KEY for exceptional results.
SUPERSETS:
We will be doing supersets in this program, which is 2 exercises performed back to back. Then rest appropriately and
repeat the superset for 3-4 rounds.. Give yourself enough rest so you can perform your best with each working set.
REST:
It is very important to rest in between sets as it is also important to not over rest between sets. Ideally one should rest
no more than 90 seconds and at least 30 seconds. Rest will allow you to catch a breath and allow your muscles to get
ready for the upcoming set/exercise. Resting for a longer period of time will cause your muscles to cool down and
decrease the effectiveness of your workout.
PROGRESSIVE OVERLOAD (Lower body):
In order for muscle to grow, strength to be gained, or performance to improve, the human body must be forced to
adapt to a tension that is above what it has previously experienced. This is called progressive overload. Meaning that
your goal is to increase weight after each set even if its by a minimum you are still lifting more than before. That is
how we grow! Especially for any lower body workout! Upper body you can maintain focus on more reps rather than
weight.
If you wish to train 6 times per week repeat DAY 2 or DAY 4
Day 1: Quads & Calves
Keep rest time no longer than 60 seconds
SUPERSET A's & B's
1A. Banded Bodyweight Squats
1B. Banded Stationary Short Stance lunges
x4 Sets, x15-20 reps
perform both exercises back to back, rest 40-60 seconds in between sets.
2A. Barbell Squats
2B. Elevated Heel Banded Squats
x4 Sets, x6-12 reps increase in weight per set.
3. DB, Barbell OR Smith Machine Bulgarian Split Squats
x4 Sets, x10 reps per leg increase in weight for set 2 and 4.
4A. Dumbbell Goblet Squats
x4 Sets, x10-15 reps increase in weight per set
4B. Banded Lateral Side Lunge
x4 Sets x5-10 reps per leg
5. Leg Extensions
x4 Sets, x10-15 reps increase in weight per set
6. Leg Press Calf Raises
x4 Sets, x10-15 reps Increase in weight per set
Machine or DBs
7. Standing Calf Raises
x4 Sets, x10-15 reps Increase in weight per set
Machine or DBs
Day 2: Chest, Shoulders & Abs
Keep rest time no longer than 60 seconds.
Drink bang Energy for more endurance.
1. Lying DB Chest Press
x4 Sets, x15-20 reps
practice makes better, start off light and slowly work your way up.
2. DB Shoulder Press
x4 Sets, x6-12 reps increase in weight per set.
3. DB Lateral Raise
x4 Sets, x10 reps per arm increase in weight for set 2 and 4.
4. Cable Upright Row
x4 Sets, x10-12 reps Increase in weight per set
5. Weighted Sit Ups
x3 Sets, x10-15 reps
6. Captain Chair Knee Raise
x4 Sets, x10-15 reps
Day 3: Glutes
Superset 1A & 1B
1A. Banded Wide Stance Squats 10 reps
1B. Banded Butterfly Glute Bridges 10 reps
3 TOTAL SETS - perform both exercises back to back, rest 40-60 seconds in between sets.
2. Sumo Reverse Hack Squat Or Sumo Deadlifts
x3 Sets, x6-12 reps increase in weight per set.
Superset 3A & 3B
3A. Dumbbell Glute Bridge
x4 Sets, x10 reps increase in weight for set 2 and 4.
3B. Single Elevated Leg Glute Bridge
x3 Sets, x8-12 reps per leg
(can elevate on body ball, DB or platform - BODY WEIGHT)
4. Sumo DB Squats w/ 3 Pulse bottom
x3 Sets, x12 reps Increase in weight per set
5. Stationary Lateral Barbell Lunges
x3 Sets, x6-10 reps per leg - increase in weight per set
5. Abductor Machine
(slightly elevated)
x4 Sets, x15 reps increase in weight for set 2 and 4.
6. Banded Squat Jumps
(Burn out)
4 Sets, x15 reps increase in weight for set 2 and 4.
Day 4: Back & Arms
1. Assisted Pull Ups OR Inverted Rows
x4 Sets, x10-12 reps
2. Double Cable Kneeling Pull Downs
x4 Sets, x6-12 reps increase in weight per set.
3. Single Arm DB Row
x4 Sets, x10 reps per leg increase in weight for set 2 and 4.
4. Bicep Cable Curl
x3 Sets, x10-15 reps increase in weight every other set.
5. DB Hammer Curls to regular Bicep Curl
x3 Sets, x10-15 reps per arm increase in weight per set
6. Single Arm Cable Tricep Extension
x4 Sets, x10-15 reps per arm - Increase in weight per set
7. Dips on Assisted machine
x4 Sets, x10-15 reps increase in weight every other set
Day 5. Hamstrings, Calves &Abs
1A. Banded Extended Glute Bridge
(Toes elevated)
x3 Sets, x15-20 reps
1B. Long Stride Bodyweight Lunges
10-20 steps
2. Barbell or DB Elevated Toes Romanian Deadlifts
x4 Sets, x8-10 reps - increase in weight per set.
3. Barbell or SM Good mornings
x4 Sets, x12-15 - increase in weight in only one out of the 4 sets.
4. Wide Stance Sumo DB deadlifts
x3 Sets, x10-12 reps increase in weight per set
5. Lying or Seated Single-Leg Leg Curl Machine
x3 Sets, x10 reps per leg increase every other set.
6A. Seated Calf raise machine or DB
x4 Sets, x8-12 reps
6B. Standing Calf Raise Machine or DB
x4 Sets, x8-12 reps
7A. Lying Toe Touch Crunches
x4 Sets, x10-15 reps increase in weight per set
7B. Weighted Russian Twist
x4 Sets, x10-15 reps increase in weight per set
If you which to train 6x a week repeat any of the days below
•
Day 2
•
Day 4
