PROGRAM DISCLAIMER

NUTRITION DISCLAIMER

The information provided by NFX HUMAN PERFORMANCE (“I,” “myself” or

“me”) in this program (the “Site”) is for general informational purposes only.
All information in this program is provided in good faith, however I make no
representation or warranty of any kind, express or implied, regarding the
accuracy, adequacy, validity, reliability, availability or completeness of any
information on the Site.
UNDER NO CIRCUMSTANCE SHALL I HAVE ANY LIABILITY TO YOU FOR
ANY LOSS OR DAMAGE OF ANY KIND INCURRED AS A RESULT OF THE
USE OF THIS PROGRAM OR RELIANCE ON ANY INFORMATION
PROVIDED IN THIS PROGRAM. YOUR USE OF THIS E-BOOK AND
YOUR RELIANCE ON ANY INFORMATION IN THIS PROGRAM IS SOLELY
AT YOUR OWN RISK.

PROFESSIONAL DISCLAIMER

I, To’Neko L. Freeman, am not a doctor or registered dietitian. The contents

of this document should not be taken as medical advice. It is not intended to
diagnose, treat, cure, or prevent any health problem - nor is it intended to
replace the advice of a physician. Always consult with your physician or
qualified health professional on any matters regarding your health.

00
 MEET YOUR COACH

Coach Neko Freeman, MS, CSCS

Hi there! Welcome to the Team!

I am so happy you’re here and get to experience my latest training program,
NFX MAX SHRED! This 2-in-1 weight loss & weight maintenance guide is
designed to sculpt your body as you gain lean muscle while burning stubborn
body-fat and getting stronger.

After this 10 weeks of consistent training expect a tighter midsection, more

chiseled chest, back and arms, a solid lower body and increased flexibility. If
you currently experience knee discomfort or lower back soreness, expect to
correct and strengthen those areas as well. In order to Train like an Athlete, we
have to build a strong foundation and continuously build upon what we have.

In addition to your 10-week training program, I’ve also included other

material that will help you along the way. Be sure to read through the entire
program, stay on track with the workouts & nutrition, & ask for help if you need
it.

Should any questions arise, you can send a DM to my customer

service Instagram page: @TheBestDamnTransformations

LET’S EAT!
 PROGRAM DETAILS
During this 10-week training program, we’ll be hitting every muscle to burn
optimal body-fat & make you stronger. This 10 weeks will be broken down
into 3 stages, increasing in intensity as the program continues.

You’ll be training 5–6 days a week:

• 4 Strength Days - 2 Lower Body days, 2 Upper Body days

• 2 HIIT Cardio & Ab Days
• 1-2 Optional Cardio Days - Endurance-focused
• 1 Active Rest Day - Up to individual, can be yoga, walk, etc. or full rest day

EQUIPMENT NEEDED
• Dumbbells - Preferably 2 pair: one light pair & one heavy pair, for upper &
lower body days, respectively. One pair will still be okay. Feel free to get
creative & utilize water bottles, canned goods, book-bags, etc. in place of
dumbbells.

• Resistance Bands** (OPTIONAL): some movements can be done with bands

if dumbbells aren’t available, & other movements can be intensified with the
addition of bands.

APPS NEEDED
• SMARTWOD - Timer app for HIIT workouts. You’ll only need to use the
“Tabata” timer in the app. You’ll be able to personalize the work time and rest
times. (Specific work/rest times are stated in the program)

• iMacro or YAZIO (Android) for tracking macros/calories. You can use

any tracking app you would like, but this one is my favorite.
 HOW HEALTHY FAT LOSS WORKS
Simply put, the harder we work on a consistent basis, the more body-fat our
bodies burn and the less it stores fat. “Fast results” come from consistency and
discipline. There is no quick fix, other than commitment. The best results are
those that you can actually maintain.

IMPORTANT FAT LOSS REMINDERS

CONSISTENCY IS KEY. Your goal should be to hit every workout in this
program. 4 days minimum is a MUST to achieve the best results in 10 weeks. If
you happen to miss a workout, make it the up the next day. Complete every
workout in the order it’s listed on the calendar. You don’t have to follow the
exact days, just make sure you’re going in order. There are videos for every
movement. Simply click on the name and it’ll pop right up. Make sure you
complete the warmup for every workout, and stretch afterwards. Proper
recovery is very important. Our muscles don’t grow in the gym, they grow
during recovery at home!

KEEP TRACK OF HOW MUCH YOU’RE EATING.

Tracking your carb, protein & fat intake is one of the best ways to develop
healthy eating habits. We’d be surprised how much additional carbs we intake
everyday without realizing it. Those extra calories every day will slow down fat
burn and prolong your results. You’ll learn how to calculate your calories and
macros in this program.

Losing weight isn’t the same as losing body-fat. You could also lose more
body-fat than weight. Meaning you can lose only 5lbs, but lose 10lbs of fat.
Remember muscle weighs more than fat. So don’t fret if you’re not seeing
changes on the scale. You could still be making awesome progress. This is why
we take before and after pictures to assess progress. I would also recommend
investing in a “SmartScale” (click & it’ll pop up on Amazon). This scale
measures not only your overall weight, but body fat percentage, water weight
and muscle weight. You want to pay attention to body fat% & focus on
decreasing that number, and increasing your muscle weight.
 BODY TYPES & CALCULATING
CALORIES/MACROS
There are 3 main body types: Ectomorphs, Mesomorphs, &
Endomorphs.
Each body type responds differently to macros. Identify your body type,
and use the recommended Macro breakdown for your body type to
calculate your daily carbs, protein & fats. Ex: 50% Carbs means 50% of your
daily calories will come from carbs.

ECTOMORPH
• Naturally, genetically thin with skinny limbs
• Have a high tolerance for carbs
• Have a naturally fast metabolism making it difficult to gain weight (muscle or fat).

• MACRO RATIO: 50% Carbs, 30% Protein, 20% Fat

MESOMORPH
• Naturally muscular & athletic with wider shoulders; sometimes described as
being “solid”
• Not usually overweight or underweight
• Gain muscle & fat fairly easily

• MACRO RATIO: 40% Carbs, 30% Protein, 30% Fat

ENDOMORPH
• Are naturally broad & thick with a larger frame
• Gains fat easily, making it difficult to lose weight
• Less tolerance for carbs

• MACRO RATIO: 25% Carbs, 40% Protein, 35% Fat

 WHAT EXACTLY ARE MACROS?
The term “macros” refers to the 3 macronutrients our bodies utilize for energy: Carbs,
Protein & Fat. It is imperative to get in all 3 nutrients to keep our bodies fueled and
healthy.

PROTEIN
This is arguably the most important macronutrient when it comes to not only strength
and muscular performance, but also in reshaping your body composition. Protein
contains amino acids that are the building blocks for tissue repair and growth. After you
workout, muscle breakdown increases, and the consumption of protein aids in protein
synthesis (creation of protein to repair muscle). In other words, protein is a must to build
muscle and transform your body, whether your goal is weight loss or weight gain.

CARBS
First and foremost, CARBS ARE YOUR FRIEND. Do not let anyone tell you differently. Carbs
are used as the body’s main source of energy. Additionally, on top of fueling your workouts,
carbohydrates aid in recovery by replenishing glycogen stores. Bottom line, carbs fuel your
workouts and without them you will not be getting the most out of your training.

*Also, fiber is another component of carbohydrates that is not only important for bowel and
digestive health, but plays a role in keeping the rest of your insides healthy. When
calculating your daily macro totals (we’ll get into that later) you will want 10% of your carbs
to be from fiber, roughly 25g/day for women & 38g for men.)

FATS
Dietary fats are essential for cell growth and function as well as being a secondary
source of energy for the body to use. However, just like anything else you consume, you
only want high quality sources of fat in your diet.

Say YES to Unsaturated Fats (Polyunsaturated and Monounsaturated) - This is where

you want MOST if not all of your fats to come from

Say NO to Saturated Fats & Trans Fats - Avoid these / consume sparingly.
 CALCULATE CALORIES & MACROS
Click HERE for a quick & easy way to calculate your calories.
Fill out the form, click “Calculate” to be shown your calorie options. You will be shown
numbers for Weight Maintenance, Mild Weight Loss, Weight Loss & Fast Weight Loss.
Select whichever number that best fits your goal. However, I do NOT recommend the “Fast
Weight Loss” option as the calories are too low for this high-intensity training program. You’ll
need more fuel to smash these workouts & get the best results.

MY DAILY CALORIES
_______

Click HERE to calculate your Macros, which will make up your daily calorie number. Scroll
down & click “Personalized Macronutrient Calculator”, then “Enter Daily Calories” (use
the calorie number you calculated above & insert here). Go down to “Adjust Ratios” &
adjust the slider to set your Carbs, Protein & Fat percentages using the above ratios for
the body type that best fits you. You can type in your macros below, then insert them into the
settings of whichever tracking app you’d like to use.

MY DAILY MACROS
CARBS ___g PROTEIN____g FATS____g
 FOR EVEN MORE NUTRITION HELP…
…read through “The Best D*mn Nutrition Guide” for 30 pages of
in-depth material on how to build healthy meals within your macros,
how to track your meals, how often to calculate calories/macros, meal
ideas & meal recipes, sample eating schedules, my daily meals, how to
eat for long-lasting results, my professional thoughts on Keto Diet,
Intermittent Fasting, Carb Cycling, and MORE!
Use promo code: MAXSHRED20 for 20% off*

*Help withhold the integrity of my programs by not sharing promo

codes. Thank you.
 SUPPLEMENT RECOMMENDATIONS
Dietary supplements are very popular and can help you get the most out of your training and nutrition.
However, you should NEVER solely rely on supplements for nutrition. Supplements are only
ADDITIONS to an already solid nutrition plan. Our favorite supplement brand is NUTRABIO as they
are one of the oldest supplement companies that produces products with clean ingredients that
actually taste good. Feel free to use my partnership code to receive discounts on all your supplements.
[Link]

Discount Code: HULKSM4SH

PROTEIN POWDER
Can be taken at anytime to help you reach
your daily protein goal.

Keep in mind protein powders are

SUPPLEMENTS, NOT SUBSTITUTES for real
food. Always try to get in as much protein
from food first. Try to stay away from protein
powders with artificial flavors & sweeteners.

PREWORKOUT
Maximizes energy, focus and endurance.
Take before workout. Follow label
instructions for exact time frame.

Alternatives: Pure Caffeine pills;

Black coffee with stevia

BCAAS “Branched-chain Amino Acids” (what

protein is made up of): Aids in muscle
growth, decreases muscle soreness, reduces
intra-workout fatigue.
Best taken before or during workout.
 HOW TO TRACK PROGRESS
Tracking your progress is an exciting tool to assess your
progress. It keeps you focused on the goal, holds you
accountable, allows you to be more efficient in your time &
workouts, & helps keep you committed to the plan.

Here are ways to track:

Snap before & after pictures.

Check out the next page to see how to take

proper before and after photos.

2. Use a SmartScale to track Body Fat %.

Click here for Amazon link. In addition to weight,
this scale also measures your body fat percentage. This is
an import digit because we want to make sure our body
fat% decreases over time, and our lean muscle increases.
Your goal should be to lose AT LEAST 1% Body Fat every 4
weeks. A regular scale only measures weight, which isn’t
100% accurate at tracking progress because weight is
composed of several things (muscle, fat, water, etc). It is
very much possible for you to weigh exactly the same
amount of pounds over 4 weeks of training, but have a
lower body fat %. As you train, your muscle weight will
increase, while body-fat decreases considering you’re
hitting every workout and not going over your daily caloric
goal.
 HOW TO TAKE BEFORE
& AFTER PICTURES
Sometimes the scale can be misleading, so snap Before pictures before starting the
program to see your total body transformation after you complete the full 10-week
program.

BEFORE PICTURE ON LEFT, AFTER ON RIGHT

THE WORKOUTS
EQUIPMENT NEEDED
DUMBBELLS OR KETTLEBELL

LONG RESISTANCE BAND

(optional)

MINI HIP RESISTANCE

BANDS (optional)
 TRAINING TIPS
• Increase weights weekly. Your workouts will change every 2 weeks. Your goal is to
increase your weights every single week. If you don’t have access to heaver weights, slow
down the movements and/or complete an additional set.

• Track your weights. By taking a mental or physical note of the weights you use, you
can ensure you’re actually getting stronger & can track your progress. It’ll also help you
know where to begin each week. Look at the previous week’s weights for a movement, &
start there.

• Watch videos for every movement to view correct form. Simply CLICK the name of a
movement & a video will pop up. Study my or Kiara’s form & mimic.

• Record form & email @TheBestDamnTransformations Subject Header: Form Check

if you feel uncomfortable or feel as though you aren’t doing a movement correctly so Kiara
& I can double check. If you don’t have correct form, you could get injured and/or not
receive the full benefit of the movement.

• Mind-Muscle Connection is important. Don’t perform movements carelessly. Focus on

the muscle(s) being worked, and contract and relax while breathing. Inhaling during the
eccentric phase (the “easy” part”), and exhaling during the concentric phase (the “hard”
part of the movement). Take your time, don’t rush.

• Pay attention to rest times. Stay within the allotted rest times. Do NOT rest TOO long
or too little! The shorter the rest time, the higher the intensity.

• COMPLETE THE WARM UP. You’ve been given a warmup to complete before
beginning your workouts. Be sure to fully warm-up before starting your workout. Also, be
sure to stretch after EVERY workout and foam roll.

• I recommend wearing flat-soled shoes for lower body workouts, such as Van’s or
Converses, not running shoes as they will throw off your balance & stability. Barefoot is
great too for squats, and deadlifts.

• TAKE BEFORE PICTURES before you start the program! (Front, Back, & Side views)
 TRAINING CALENDAR
Your 10-week program will consist of a 4-day strength training split. Try your best to hit EVERY workout for
BEST results! You don’t have to follow the calendar exactly, but make sure you’re doing the workouts in
order. You will be completing the same movements for 4 weeks at a time. This allows you to perfect each
movement, and gives you time to actually get stronger. Progressive overload is key. **Each week focus on
increasing the intensity of your workouts by increasing your weights, decreasing the rest time, or knocking
out extra sets.

ENDURANCE
STAGE 1: WEEKS 1-4

WEEKS SUN MON TUES WED THURS FRI SAT

OPT. HIIT A + HIIT B +
1-4 CARDIO
LOWER A UPPER A LOWER B UPPER B
CORE CORE

STRENGTH STAGE 2: WEEKS 5-8

WEEKS SUN MON TUES WED THURS FRI SAT

OPT. HIIT A + HIIT B +
5-8 CARDIO
LOWER A UPPER A LOWER B UPPER B
CORE CORE

STAGE 3: WEEKS 9-10

POWER
WEEKS SUN MON TUES WED THURS FRI SAT
OPT. HIIT A + HIIT B +
9-10 CARDIO LOWER A UPPER A LOWER B UPPER B
CORE CORE
 STAGE 1
WEEKS 1-4
CLICK HERE FOR DAILY WARMUP

LEGEND
DB DUMBBELL
KB KETTLEBELL
ECCENTRIC [SLOW PACE DURING STRETCH PORTION OR
ECC “EASY” PART OF LIFT; EX: ECC SQUAT; YOU WOULD GO SLOW
DURING THE LOWERING PHASE]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
 STAGE 1
LOWER BODY A
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset.

MOVEMENT WEEKS SETS REPS REST TIME

1-2 3
A1) ECCENTRIC DB FRONT 15 last set AMRAP
BOX SQUAT 60s
3-4 3 20, last set AMRAP rest after completing
both movements back to
1-2 3 12/ea back for one set.
A2) SINGLE LEG GLUTE
BRIDGE 3-4 3 15/ea
B1) ECC DB RDL 1-2 3 18
[Take at least 3s as you push your
hips back and lower the weight;
dumbbells stay close to your legs]
3-4 3 20 60s
rest after completing
1-2 3 30s, last set as long as both movements back to
possible back for one set.
B2) GOBLET WALL SIT
40s, last set as long as
3-4 3
possible
20, with 10s pause &
1-2 3
C1) DB HIP THRUST squeeze on last rep
*add band right above knee 90s
3-4 3 20, with 10s pause & rest after completing
squeeze on last rep both movements back to
1-2 3 10/ea back for one set.
C2) DB SPLIT SQUAT
3-4 3 12/ea
1-2 6 20s WORK 20s REST
FINISHER: FROG JUMPS
3-4 8 25s WORK 20S REST
 STAGE 1
UPPER BODY A
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. 15/18 UNDER “REPS” indicate the # of reps for a specific week. 15 reps
for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

HAND RELASE PUSH-UP 1-2 3 12, last set AMRAP
90s
Modified: PUSH-UP NEGATIVE 3-4 3 15, last set AMRAP
A1) ECC DECLINE DB BENCH 1-2 3 15/18
PRESS **Eccentric Reps:
3-4 3 18/20 60s
rest after completing
A2) ECC PAUSE BENT OVER 1-2 3 18, last set AMRAP with both movements back to
ROW good form back for one set.
*pause at top & take 3s to lower
3-4 3 20, last set AMRAP with
weight after each row good form

B1) HAMMER CURL TO 1-2 3 10/12

OVERHEAD PRESS 60s
[both moves= 1 rep] 3-4 3 15/20 rest after completing
both movements back to
B2) CHAIR DIPS 1-2 3 12/15 last set AMRAP back for one set.
*body should be close to bench/
chair 3-4 3 18/20, last set AMRAP

ECC DB LATERAL RAISE

1-2 3 10, last set AMRAP
*count 3s as you lower arms
60s
3-4 3 12, last set AMRAP

FINISHER: PLANK SHOULDER 1-2 6 20s WORK 20s REST

TAP 3-4 8 25s WORK 20s REST
 STAGE 1
LOWER BODY B
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset.

MOVEMENT WEEKS SETS REPS REST TIME

A1) ECC SQUAT PRESS 1-2 3
[take 3s on the way down into 15, last set AMRAP
your squat, explode on the way up 60s
as you raise your weights] 3-4 3 18/20, last set AMRAP rest after completing
both movements back to
1-2 3 20 back for one set.
A2) FEET ELEVATED BANDED
GLUTE BRIDGE 3-4 3 25
1-2 3 15
B1) DB SUMO RDL
3-4 3 18 60s
rest after completing
both movements back to
B2) DB REVERSE LUNGE 1-2 3 10/ea back for one set.
[NON-ALTERNATING] 12/15/ea
3-4 3

1-2 3 20, with 10s pause &

C1) DB FROG PUMP squeeze on last rep
*add band right above knee 60s
25, with 10s pause &
3-4 3 rest after completing
squeeze on last rep both movements back to
1-2 3 20s/ea back for one set.
C2) DB SPLIT SQUAT HOLD
3-4 3 30s/ea
FINISHER: BANDED GLUTE 1-2 1 50 10s at a time, only when
BRIDGE AFAP needed
*BODYWEIGHT 3-4 1 75
 STAGE 1
UPPER BODY B
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. **15/18 UNDER “REPS” indicate the # of reps for a specific week. 15
reps for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

1-2 3 20 total rows
A1) RENEGADE ROW
3-4 3 22 total rows 90s
rest after completing
both movements back to
1-2 3 12/15, last set AMRAP back for one set.
A2) STANDING MODIFIED DB
ARNOLD PRESS
3-4 3 18/20, last set AMRAP
B1) DECLINE DB PULLOVER
+ HEX PRESS 1-2 3 15/18
[both moves=1 rep]
*Focus on pulling weight with 60s
back & shoulder muscles as 3-4 3 18/20 rest after completing
opposed to your arms both movements back to
12/15 back for one set.
1-2 3
[down & up= 1 rep]
B2) LOW TO HIGH PLANK
3-4 3 15/18

1-2 3 12/15, last set AMRAP

C1) TRICEP KICKBACK
3-4 3 15/18, last set AMRAP 60s
1-2 3 10/12
C2) BURPEE
3-4 3 15/18
 HIIT & CORE
Follow cardio/ab guide below for HIIT & Optional Cardio days. Use “SMARTWOD” app for
HIIT workouts. Set the rounds, work/rest timer in “TABATA” timer. Complete the assigned
# of rounds for the first move, then move on to the next move, & so on. Feel free to
complete the optional endurance cardio AFTER your strength training sessions, for extra
fat burn benefits.

WEEKS 1-4
HIIT A
MOVEMENT WEEK # OF ROUNDS WORK TIME REST TIME
1-2 8 20s 10s
HIGH KNEES
3-4 10 20s 10s

BROAD JUMP + 1-2 5 30s 20s

REVERSE BEAR
CRAWL 3-4 7 30s 20s

1-2 8 [switch sides every round] 20s 10s

WEIGHTED SIDE
PLANK 3-4 10 [switch sides every round] 20s 10s

1-2 6 30s 15s

ALT TOE TOUCH
3-4 8 30s 15s
 HIIT & CORE: WEEKS 1-4
HIIT B
MOVEMENT WEEK # OF ROUNDS WORK TIME REST TIME
1-2 8 20s 20s
3 SHUFFLES +
SQUAT JUMP 3-4 10 30s 20s

1-2 8 20s 20s

SPEED SKATER
[*watch video for beginner &
advanced versions] 3-4 10 20s 20s

1-2 6 30s 15s

SCISSOR KICKS
3-4 8 30s 15s

1-2 6 30s 15s

PLANK JACKS
3-4 8 30s 15s

OPTIONAL CARDIO
MOVEMENT INSTRUCTIONS
RUN 1 MILE AS QUICKLY AS YOU CAN.
WEEKS 1-2
RECORD TIME & BEAT FOLLOWING WEEK.
RUN
RUN 1.5 AS QUICKLY AS YOU CAN.
WEEKS 3-4
RECORD TIME & BEAT FOLLOWING WEEK.
 STAGE 2
WEEKS 5-8
CLICK HERE FOR DAILY WARMUP

LEGEND
DB DUMBBELL
KB KETTLEBELL
ECCENTRIC [SLOW PACE DURING STRETCH PORTION OR
ECC “EASY” PART OF LIFT; EX: ECC SQUAT; YOU WOULD GO SLOW
DURING THE LOWERING PHASE]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
 STAGE 2
LOWER BODY A
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. **15/18 UNDER “REPS” indicate the # of reps for a specific week. 15
reps for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

5-6 4
A1) ECCENTRIC GOBLET 10/12
SQUAT to SQUAT JUMP 90s
7-8 4 15/18 rest after completing
both movements back to
5-6 4 15 back for one set.
A2) 1.5 DB HIP THRUST
7-8 4 18
5-6 4 12/15leg
B1) STAGGERED-STANCE
RDL 7-8 4 15/18leg 60s
rest after completing
both movements back to
B2) DB REVERSE LUNGE w/ 5-6 3 10 back for one set.
KNEE DRIVE 7-8 3 12
5-6 3 12/15
C1) SUPERMAN 20s
7-8 3 15/20 rest after completing
C2) HEEL ELEVATED SL 5-6 3 10/ea both movements back to
back for one set.
GLUTE BRIDE 7-8 3 15/ea
5-6 4 20s/25s
DB FRONT RACK WALL-SIT 20s
7-8 4 25s/30s
 STAGE 2
UPPER BODY A

Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. 15/18 UNDER “REPS” indicate the # of reps for a specific week. 15 reps
for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

A1) ALTERNATING BURPEE 5-6 4 10/12 total
SNATCH 7-8 4 14/16 total 60s
rest after completing
5-6 4 10, last set AMRAP both movements back to
A2) SLOW BURN PUSH-UP back for one set.
[MOD: ECCENTRIC PUSH-UP]
7-8 4 12, last set AMRAP
5-6 4 12/15
B1) DB FLOOR CHEST FLY
7-8 4 15/18 60s
rest after completing
5-6 4 12/arm both movements back to
B2) ALTERNATING DB ROW back for one set.
7-8 4 15/arm
C1) DB Z PRESS
*be sure to keep your core tight &
5-6 3 15
engaged throughout movement,
as you press overhead exhale 7-8 3 18
while squeezing your abs 60s
5-6 3 15, last set AMRAP
C2) DB REAR DELT RAISE
7-8 3 18, last set AMRAP
FINISHER: BAND PULL 5-6 1 80 10s at a time, only when
APART AFAP 7-8 1 100 needed
 STAGE 2
LOWER BODY B
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset.

MOVEMENT WEEKS SETS REPS REST TIME

A1) PAUSE DB FRONT SQUAT 5-6 4
15, last set AMRAP
*pause for 3s at bottom
position 60s
7-8 4 18/20, last set AMRAP rest after completing
both movements back to

A2) DB B-STANCE HIP

5-6 4 12/15ea back for one set.

THRUST 7-8 4 15/18ea

5-6 3 18
B1) BANDED SUMO RDL
7-8 3 20 60s
rest after completing
both movements back to
B2) REAR FOOT ELEVATED DB 5-6 3 10/ea back for one set.
SPLIT SQUAT 12/ea
7-8 3

5-6 3 12
C1) KB SWING
*DB can be used as well 90s
7-8 3 15 rest after completing
both movements back to
5-6 3 10/leg back for one set.
C2) DB SIDE LUNGE
7-8 3 12/leg
WALL SIT + BAND 5-6 3 45s 60s
ABDUCTION 7-8 3 60s 60s
 STAGE 2
UPPER BODY B
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. **15/18 UNDER “REPS” indicate the # of reps for a specific week. 15
reps for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

RENEGADE ROW PUSH UP 5-6 3 10 total
(row + pushup = 1 rep]
90s
7-8 3 12 total

B1) ALTERNATING TABLETOP 5-6 4 20 total

DB NEUTRAL PRESS 7-8 4 22 total
90s
5-6 4 15
B2) DB T-ROW
7-8 4 20

5-6 4 15
C1) DB PULLOVER
7-8 4 20 60s,
NO REST in between
exercises
C2) BRIDGE DB SKULL 5-6 3 15, last set AMRAP
CRUSHER 7-8 3 18, last set AMRAP
5-6 3 10, last set am rap
D1) SHOULDER COMBO
7-8 3 12, last set amrap
90s
5-6 3 12
D2) ECCENTRIC BICEP CURL
7-8 3 15, last set amrap
 HIIT & CORE
Follow cardio/ab guide below for HIIT & Optional Cardio days. Use “SMARTWOD” app for
HIIT workouts. Set the rounds, work/rest timer in “TABATA” timer. Complete the assigned
# of rounds for the first move, then move on to the next move, & so on. Feel free to
complete the optional endurance cardio AFTER your strength training sessions, for extra
fat burn benefits.

WEEKS 5-8
HIIT A
MOVEMENT WEEK # OF ROUNDS WORK TIME REST TIME
5-6 8 20s 10s
SPLIT JUMP
7-8 10 30s 15s

6 MOUNTAIN 5-6 6 30s 20s

CLIMBERS + 6
HIGH KNEES 7-8 8 30s 20s

SIDE PLANK LEG 5-6 8 [switch sides every round] 30s 15s
RAISE
[*watch video for beginner & advanced
versions] 7-8 10 [switch sides every round] 40s 20s

8 [switch sides
5-6 30s 15s
every round]
REVERSE CRUNCH
7-8 10 30s 15s
 HIIT & CORE: WEEKS 5-8
HIIT B
MOVEMENT WEEK # OF ROUNDS WORK TIME REST TIME
5-6 8 [switch sides every round] 20s 20s
SPRINTERS HOP
7-8 10 [switch sides every 30s 20s
round]

ATHLETIC SQUAT 5-6 8 20s 20s

JUMP 7-8 10 20s 20s

5-6 8 20s 15s

SLOW BICYCLE
CRUNCH
7-8 10 30s 15s

LEG RAISE 5-6 6 30s 15s

*Focus on using core only
to lift legs; tuck pelvic bone
in, squeeze glutes & abs as 7-8 8 30s 15s
you lift legs while exhaling

OPTIONAL CARDIO
MOVEMENT INSTRUCTIONS
RUN 2 MILES ON INCLINE, AS QUICKLY AS
WEEKS 5-6 YOU CAN. RECORD TIME & BEAT
FOLLOWING WEEK.
INCLINE RUN
RUN 2 MILES ON INCLINE, AS QUICKLY AS
WEEKS 7-8 YOU CAN. RECORD TIME & BEAT
FOLLOWING WEEK.
 STAGE 3
WEEKS 9-10
CLICK HERE FOR DAILY WARMUP

LEGEND
DB DUMBBELL
KB KETTLEBELL
ECCENTRIC [SLOW PACE DURING STRETCH PORTION OR
ECC “EASY” PART OF LIFT; EX: ECC SQUAT; YOU WOULD GO SLOW
DURING THE LOWERING PHASE]
SL SINGLE-LEG
RDL ROMANIAN DEADLIFT
AMRAP As Many Reps As Possible
AFAP As Fast As Possible
 STAGE 3
LOWER BODY A
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. **15/18 UNDER “REPS” indicate the # of reps for a specific week. 15
reps for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

A1) NON-ALTERNATING 9-10 4 12/leg
SPLIT JUMP 9-10 4 15/leg 90s
rest after completing
A2) STAIRCASE DB FRONT
9-10 4 12 both movements back to
back for one set.
SQUAT 9-10 4 15
9-10 4 12/leg
B1) Hand-Supported SL RDL
9-10 4 15/leg 60s
rest after completing
both movements back to
B2) HIP THRUST W/ 9-10 3 15 back for one set.
ABDUCTION 9-10 3 18
9-10 3 12/leg
C1) 1.5 DB REVERSE LUNGE 20s
9-10 3 15/leg rest after completing
9-10 3 18 both movements back to
C2) KB SWING back for one set.
9-10 3 20
FINISHER: DB FROG PUMP 9-10 1 100
AFAP
30s
9-10 1 100
 STAGE 3
UPPER BODY A
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. **15/18 UNDER “REPS” indicate the # of reps for a specific week. 15
reps for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

A1) CLAP PUSH-UP 9 4 10
MOD: HAND RELEASE PUSH-UP 10 4 12, last set amrap
90s
A2) BANDED PAUSE DB BENT 9 4 15
OVER ROW 10 4 20

B1) ALTERNATING STANDING 9 3 20 total

DB ARNOLD PRESS 10 3 20 total
90s
9 3 15
B2) DB UPRIGHT ROW
10 3 20

9 4 15
C1) FLOOR DB CHEST FLY +
HEX PRESS
10 4 20 60s
C2) STANDING OH TRICEP 9 3 15
EXTENSION 10 3 18
9 3 12, last set am rap
FRONT + LATERAL RAISE 90s
10 3 15, last set amrap
 STAGE 3
LOWER BODY B
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset.

MOVEMENT WEEKS SETS REPS REST TIME

9 4
A1) REVERSE LUNGE + 10 [all 3 moves = 1 rep]
GOBLET SQUAT COMPLEX 60s
10 4 rest after completing
12 [all 3 moves = 1 rep]
both movements back to
9 4 15/leg back for one set.
A2) SINGLE LEG HIP THRUST
10 4 18/leg
9 4 10/ea
B1) DB RDL + SUMO RDL
10 4 12/ea 60s
rest after completing
both movements back to
B2) PAUSE BULGARIAN 9 3 10/leg back for one set.
SPLIT SQUAT 12/leg
10 3

9 3 12/ea
C1) SA KB SWING
*DB can be used as well 20s
10 3 15/ea rest after completing
both movements back to
C2) FEET ELEVATED GLUTE 9 3 20/leg back for one set.
BRIDGE 10 3 25/leg
GOBLET WALL-SIT + SQUAT 9 4 30s + 10 JUMPS 45s
JUMP 10 4 30s + 15 JUMPS 30s
 STAGE 2
UPPER BODY B
Complete the assigned movements for the specified number of sets & reps. Be sure to adhere by the rest
time. Superset movements will be marked as A1/A2 , B1/2, etc. meaning movements are to be completely
back to back equalling one superset. **15/18 UNDER “REPS” indicate the # of reps for a specific week. 15
reps for week 1, 18 reps for week 2.

MOVEMENT WEEKS SETS REPS REST TIME

9 4 10
DUAL DB SNATCH 90s-120s
10 4 15
9 4 AMARAP
A1) PAUSE PUSH UP
10 4 AMRAP
90s
A2) SA BENT OVER ROW + 9 4 18/arm
ISO HOLD 10 4 20/arm

9 3 18
B1) DB T & I RAISE
10 3 20 60s
9 3 15
B2) ECCENTRIC BICEP CURL
10 3 18
9 3 15, last set am rap
DB SHOULDER COMBO 90s
10 3 18, last set amrap
9 4 20s
BANDED PLANK ARM REACH 20s
10 4 30s
 HIIT & CORE
Follow cardio/ab guide below for HIIT & Optional Cardio days. Use “SMARTWOD” app for
HIIT workouts. Set the rounds, work/rest timer in “TABATA” timer. Complete the assigned
# of rounds for the first move, then move on to the next move, & so on. Feel free to
complete the optional endurance cardio AFTER your strength training sessions, for extra
fat burn benefits.

WEEKS 9-10
HIIT A
MOVEMENT WEEK # OF ROUNDS WORK TIME REST TIME
9 8 20s 20s
TUCK JUMP
10 10 20s 20s

6 MOUNTAIN 9 8 30s 20s

CLIMBERS +
6 HIGH KNEES 10 10 30s 20s

9 8 [switch sides every round] 30s 10s

SIDE PLANK DIP
10 10 [switch sides every round] 30s 10s

9 8 30s 15s
V-UP
10 10 30s 15s
 HIIT & CORE: WEEKS 8-10
HIIT B
MOVEMENT WEEK # OF ROUNDS WORK TIME REST TIME
AROUND THE 9 8 20s 20s
WORLD SQUAT
JUMP 10 10 30s 20s

INVERTED TOE 9 8 20s 20s

TOUCH + DOUBLE
HOP 10 10 30s 20s

WEIGHTED ECC 9 8 30s 15s

SIT-UP
*use bodyweight only first,
if needed 10 10 30s 15s

9 8 30s 15s
WINDSHIELD
WIPER 10 10 30s 15s

OPTIONAL CARDIO
MOVEMENT INSTRUCTIONS
FIND A HILL that’s 80-100m.
WEEK 9 8 Sprints. 90s rest in btw,
HILL SPRINTS
WEEKS 10 10 Sprints. 90s-120s in btw.
 LET’S CONNECT!
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WORKOUT SELFIES & VIDEOS!
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AFTER PHOTOS TO:
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