THE SLAY TEAM
WINTER BUILDER PROGRAM-
INTERMEDIATE/ADVANCED
6 Week Program
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Health Disclaimer for The Slay Team Online Fitness Programs
Important Notice: Please Read Carefully
Sam Slater/The Slay Team ("we," "our," or "the Coach") provide fitness and
health-related information and services through this online fitness program. By
participating in this program, you acknowledge and agree to the following:
• Not a Substitute for Medical Advice: The information, workouts, and
advice provided in this program are for general educational and informational
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advice, diagnosis, or treatment. Consult with your healthcare provider before
beginning any fitness or nutrition program, especially if you have pre-existing
medical conditions or are taking medications.
• Assumption of Risk: You understand and acknowledge that engaging in
physical activity carries inherent risks of injury or health-related complications.
You voluntarily assume all risks associated with participating in this program. We
recommend that you consult with a qualified medical professional before
beginning any new fitness program, especially if you are uncertain about your
health status or have specific health concerns.
• Personal Responsibility: You are solely responsible for your own health and
well-being. The Coach is not responsible for any injuries or health issues that may
result from your participation in this program.
• Individual Results Vary: Individual results from fitness programs may vary.
Your progress and success depend on numerous factors, including but not limited
to your genetics, effort, consistency, and adherence to the program's guidance.
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• Changes to the Program: The Coach reserves the right to modify, update,
or discontinue the program at any time, without notice. You acknowledge that
the program's content may change.
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• Consent to Program Rules: You agree to follow the program's guidelines
and instructions, including but not limited to safety recommendations and any
other relevant program rules.
By participating in this program, you acknowledge that you have read,
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Anti-Piracy Disclaimer for The Slay Team Online Fitness Programs
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By accessing this program, you acknowledge that you have read, understood, and
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We appreciate your support in maintaining the integrity of The Slay Team Online
Fitness Programs and protecting our intellectual property rights.
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Welcome to The Slay Team Online Fitness Program-
WINTER BUILDER! We're thrilled to have you embark on this transformative
journey towards a healthier, stronger, and more vibrant you. It's not just about
workouts; it's about embracing a lifestyle that prioritizes your well-being.
As you lace up your sneakers and prepare to sweat it out, remember that every
step you take, every rep you conquer, and every moment of dedication you invest
in yourself brings you closer to your goals. It's not about perfection; it's about
progress. There will be moments of challenge, but that's where growth happens.
You have the power within you to break through barriers and exceed your own
expectations. Let this program be your compass, guiding you toward a more
energized and confident version of yourself. Stay committed, stay motivated, and
remember, every drop of sweat, every choice for nourishing your body, and every
ounce of determination you bring to the mat is a victory.
You've got this! Let's make every workout count and embark on this journey
together, one step at a time. Welcome to your transformation! !💪👟
#YouGotThis
6-Week Workout Program Guidelines
General Guidelines Throughout:
• Warm-up: Begin each workout with a 5-10 minute warm-up to prepare
your body for exercise.
• Cool Down: Always finish with a cool-down and stretching routine to
improve flexibility and reduce the risk of injury.
• Progress Tracking: Keep a workout journal to monitor your progress,
including weights, reps, and how you feel during workouts.
• Hydration and Nutrition: Stay well-hydrated and maintain a balanced diet
to support your fitness goals.
• Listen to Your Body: Pay attention to how your body feels, and don't
hesitate to rest when needed to prevent overtraining and injuries.
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• Consultation: If you have any pre-existing medical conditions or are new to
exercise, consult a fitness professional before starting the program.
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WORKOUT PROGRAM
LEGEND: ***SS = Superset / DB = Dumbbell / BB = Barbell /DS = Drop set / BW -
Bodyweight
ABS: 2 times per week
1) Russian twist with DB – 3 x 1 minute
2) Lying Leg raise – 3 x 1 minute
3) Plank – 3 x 30 seconds
DAY 1: Pull
EXERCISE SETS X REPS REST NOTES
Deadlift 4x6 90s Heavy as you can with good form.
Can use straps on top set
T-Bar row 3 x 10 60s Set 1: 3 sec neg
Set 2: 4 sec neg
Set 3: 5 Sec neg
Lat Pulldown SS 3 x 12 + 12 60s No rest between the two. For the
Narrow Grip Cable lat pulldown: do 3 second
Row negatives. For the cable row: hold
the first and last rep for 10
seconds
DB Alternating 4 x 10 each 60s For the chin ups have your palms
Curls SS Close Grip arm + 10 facing you so it hits your biceps
Chin Ups too
Plate Loaded 3 x 21s 60s 7 at the bottom, 7 at the top and
Preacher Curl 7 full reps
Finisher Lat 1 x 100 - FINISHER…SHOULD BURN SO
Pulldown MUCH
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DAY 2: Push
EXERCISE SETS X REPS REST NOTES
Incline BB Bench 4x6 90s Heavy and controlled. Get a
Press spotter (if available) and push
hard
Push Ups SS Pec 3 x 10 + 12 60s Pre fatigue with the push ups and
Dec Machine the pec dec flyes should be hard
Pin Loaded Chest 4 x 10 60s Hold the first rep for 10 seconds
Press Machine on every set
Seated Military 4 x 10 60s Heavy and controlled
Press with BB
DB Lateral SS DB 3 x 15 + 15 30s Keep the rest time short here and
Front Raise make it burn
Rear Delt DB Fly SS 3 x 10 + 10 60s Hold the last rep on each for 10
EZ Bar Skull seconds
Crushers
Tricep Cable 3 x 20 60s Cluster set!! 5 reps then 15 sec
Pushdowns rest (repeat until 20 reps) MAKE
IT HEAVY
Dips (BW or 1 x 100 FINISHER
Assisted)
DAY 3: Legs
EXERCISE SETS X REPS REST NOTES
BB Back Squat 4x6 60s Heavy and focus on form
Leg press 3 x 20 60s Cluster set!! 5 reps then 15 seconds
rest (repeat until 20 reps)
MAKE IT HEAVY
Seated Leg Curl 3 x 10 + 20 60s Make it burn! Hold the last rep of each
Machine SS Leg set for 10 seconds for both exercises.
Extension
Machine
DB Romanian 3 x 10 60s Pull up with the hamstrings! Slow and
Deadlifts controlled
Leg extension 3 x 10 60s Set 1: 3 sec neg
machine Set 2: 4 sec neg
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Set 3: 5 Sec neg
DB Walking 1 x 100 FINISHER…50 reps each leg!
Lunges steps
DAY 4: Rest
DAY 5: Upper Body
EXERCISE SETS X REPS REST NOTES
Rack Pulls 4 x 10 60s Heavy with good form…can do a
dropset on last set
DB Flat Bench 4x8 90s Heavy with a spotter (if available)
and good form
BB Front Raise SS 3 x 12 + 20 45s Hold the last reps for 10 seconds
Push Ups each exercise
BB Curl SS BB Row 4 x 10 + 10 60s Use 2 different barbells. Pre-
fatigue with the curls and then go
right into overhand BB rows.
Squeeze 1 second each rep!
Plate Loaded 4 x 12 45s Go heavy but it’s a bit of a shorter
Shoulder Press rest to make it harder
Machine
Cable Curls SS 3 x 10 60s Set 1: 3 sec neg
Tricep Overhead Set 2: 4 sec neg
Cable Extension Set 3: 5 Sec neg
DB Curls 1 x 50 reps 60s FINISHER
each arm
DAY 6: Lower Body
EXERCISE SETS X REPS REST NOTES
Stiff Leg Deadlifts 4x8 90s HEAVY with straps
BB Front Squat 3 x 12 60s Slow and controlled with good form
Hack Squat 3 x 10 90s Set 1: 3 sec neg
Set 2: 4 sec neg
Set 3: 5 Sec neg
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Lying Leg Curl 3 x 20 60s Cluster set!! 5 reps then 15 second
Machine rest (repeat until 20 reps)
MAKE IT HEAVY
Bulgarian Split 3 x 12 each 60s No rest between your legs
Squats leg
Leg Extension 1 x 100 -FINISHER…Try for 1 set…Take very
Machine short rests as needed…this should
BURN!
DAY 7: Rest
Repeat for 6 weeks!
Tag @slaysfit on Instagram when you post yourself doing the program!
Email: slaysfit@[Link] with any questions or comments! Please reach out at
any time!
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NUTRITION GUIDELINES
Building muscle through weight training requires not only consistent and
challenging workouts but also proper nutrition to support muscle growth and
recovery. Here's a general nutrition guideline for individuals looking to build
muscle while following a weight training regimen:
• Caloric Surplus:
Consume more calories than your body burns to create a caloric surplus, which is
essential for muscle growth.
Aim for a moderate surplus, typically 250-500 calories above your maintenance
level.
• Protein Intake:
Protein is crucial for muscle repair and growth.
Consume around 1g – 1.2g per pound of body weight.
Include high-quality protein sources such as lean meats, poultry, fish, eggs, dairy,
legumes, and plant-based protein options.
• Carbohydrates:
Carbohydrates provide energy for workouts and aid in replenishing glycogen
stores. Consume complex carbohydrates like whole grains, fruits, vegetables, and
legumes. Adjust carbohydrate intake based on activity levels and training
intensity.
• Healthy Fats:
Include sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty
fish. Fats are essential for hormone production and overall health.
• Meal Timing:
Distribute protein intake across meals to maximize muscle protein synthesis.
Consume a balanced meal with protein and carbohydrates around your workout
to support energy levels and recovery.
• Hydration:
Stay adequately hydrated to support overall health and optimize performance.
Water is essential for nutrient transport, temperature regulation, and muscle
function.
• Supplements:
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Consider supplements if needed but prioritize whole foods.
• Pre-Workout Nutrition:
Consume a balanced meal with protein and carbohydrates 2-3 hours before your
workout. Include easily digestible snacks if your workout is closer.
• Post-Workout Nutrition:
Consume a post-workout meal or snack containing protein and carbohydrates to
replenish glycogen stores and promote muscle recovery.
• Rest and Recovery:
Ensure adequate sleep, as it is crucial for muscle recovery and overall well-being.
Allow muscle groups to recover before targeting them again with weight training
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HOW TO CALCULATE YOUR MACROS
FOR CALORIC SURPLUS
Step 1: Take your current bodyweight and multiply by 15 (for a surplus). This will
be your total calories.
Example: 182lbs x 15 = 2730 calories
Step 2: Eat 1g per pound bodyweight of protein. Take your weight and multiply it
by 4 (4 cal per gram of protein) to get total protein calories.
Example: 182g protein x 4cal = 728 calories
Step 3: Aim for 25-30% of calories coming for healthy fat sources.
Example: 2730cal x 0.3 = 819 calories
819 cals / 9 (9cal per gram of fat) = 91g of fat
Step 4: We now know grams of protein and fat we are consuming. Add the
calories for fat and protein together and then subtract them from total calories.
We this will take this calories number and divide it by 4 (4cal per gram of carb) to
figure out how much grams of carbs we will be consuming!
Example: 728 cals + 819 cals = 1547 calories
2730 – 1547 = 1183 calories
1183 cals / 4cals = 296g carbs
Macros would look like
182g protein
91g fat
296g carb
2730 calories