Program Timeline:6-8 weeks

3x workouts a week:

Day 1-Lower focus:

Goblet squat-3x8-12 reps

Single leg hip thrust-3x8-12 reps 

Hamstring curl-3x8-12 reps

Stationary lunge3x8-12 reps each leg

Side plank/front plank/side plank-3x20 seconds for each

Rest for 90 seconds in between each set.

Day 2-Upper focus:

Seated row-3x8-12 reps

DB/BB chest press-3x8-12 reps

Superset with Scapular wall slides-3x8-12 reps

Lat pull-down-3x8-12 reps 

DB lateral raise-3x8-12 reps

DB bicep curl-3x8-12 reps

Superset Cable rope pressdown-3x8-12 reps

Rest for 90 seconds in between each set.

Day 3-Full Body:

DB/BB Romanian deadlift-4x8 reps

Lateral lunge-3x8-12 reps

Superset Wallsit-3x30 seconds

DB 3 point row-3x8-12 reps per side

Superset DB OH extension 3x8-12 reps

Side plank/front plank/side plank-3x20 seconds for each

Rest for 90 seconds in between each set.

Legend-DB=DUMBBELL
BB=BARBELL

Nutrition-Macro breakdown

1 gram of protein=4 calories
1 gram of carbohydrates=4 calories
1 gram of fat=9 calories
1 gram of alcohol= 7 calories

Targeting DEFICIT calories:

-Goal bodyweight x12.
-Protein: Lean muscle mass X0.7gram(low end)-1 gram(high end) per pound of goal BW.

Example:

160lbs X12 =1,920 calories.

160 X 0.7=112 g/protein....160 X 1.0=160g/protein.

Fibre- Woman should be hitting 25 grams daily/ Men targeting 38 grams daily.

Fats-Target a minimum of 25% of your daily intake from healthy fats. Your hormones will appreciate you.

If you need help with your fibre, send me a DM @maxlarocquefit or e-mail me at [email protected] for a FREE Fibre E-Book!

Targeting MAINTENANCE calories:

-Goal bodyweight x15.
-Protein: Protein: Lean muscle mass X0.7gram(low end)-1 gram(high end) per pound of goal BW.

Example:

160lbs X15=2,400 calories.

160 X .7=112 g/protein...160 X 1.0=160g/protein.

Fibre- Woman should be hitting 25 grams daily/ Men targeting 38 grams daily.

Fats-Target a minimum of 25% of your daily intake from healthy fats. Your hormones will appreciate you.

Daily activity

-Target 7500 steps per day. If you want more detail on this, head over to my website www.maxlarocquefitness.com and check out my blog titled “Does 10k Steps a Day Keep the Doctor Away?”
Or click here⬇️
https://www.maxlarocquefitness.com/blog/does-10k-steps-a-day-keep-the-doctor-away

If you want to find out more on how to progress/regress any of the movements stated above, send me an e-mail [email protected] and I would be happy to send video links on how to perform each movement but also add regressions/progressions as well!

Also follow along my mentorship homies! They are all great coaches and put out free value on a daily basis that could help you along your own fitness journey!

@coachcure @jeffpachtmanfitness @austinchanfitness @allisonjparker_ @kpd.fit