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
