BLUEPRINT

WORKOUT GUIDE BY
OLIVIA MARCARELLI
-This program requires at least one power/ hip circle band (used for
lower body) and one long resistance band (used for upper body and
lower body)
 1. Why do we use RPE?
We use RPE to accommodate for the differences in strength from person to person.
These variables ensure that we are periodizing your training in a way that is most efficient
and will maximize results.

2. Why are the workouts the same throughout the guide?

Keeping the workouts the same allows us to gauge progress. Switching up movements too
often will make it harder for you to adapt to stimulus.

3. How should I warm-up?

See "Warm-up" on page

4. How Do I know I am progressing?

The best measure of progression in this program would be an overall increase in strength.
If you are able to use good form and lift heavier as you advance through the program you
are on the right track. Keep in mind, strength gains will
vary from person to person. Keep your focus on following the recommended sets, reps, and
intensity -and the results will follow.

6. Is it bad to workout when I'm sore?

Soreness is normal, and is a byproduct of a new stimulus. Working out while sore is not
associated with less muscle gains, unless the soreness is directly affecting your range of
motion.
`
7. Does sleep affect my workouts?
YES, if you are not getting enough sleep, or good quality sleep; this can negatively
impact your body's ability to adapt to the program.
N
This blueprint was designed to be structured around your menstrual cycle. Studies
and research continue to show that our cycles have a significant impact on how our
bodies react to stimulus, depending on the phase in our cycle.

To put it more simply, if we follow the phases of our cycle and change how we
move and eat during those times- we can see significant growth and progress.

I am giving you low intensity optional days for when you are on your period. The
female body is much weaker and sensitive during this phase, and it is advised to do
lowery intensity workouts.

You may still choose to do the high intensity workouts that are in each week,
regardless of your period - although it is recommended that you follow this cycle
focused plan in its entirety.

Due to the fact that our period days are not all the same, I was not able to include
the "optional period day" substitution workouts into the 8 week schedule. Which
means- it is up to you to decide when those subsitution days should be used.

Example;
I am on Week 2 Day 3 of The Blueprint and I know my period is coming
tomorrow, or within the next few days. Instead of doing Week 2 Day 4
tomorrow, I decide to substitute Day 4 for Period Day 1 . I then get my period,
and I continue with Period Day 2 and Period Day 3. I continue this rotation
until my period ends, or until I feel an increase in energy at the end of my cycle.
The Idea is to allow your body to actively rest while it is physically at its
weakest state.
 PERIOD DAY 1
(GLUTE FOCUSED)

EXERCISE REPS RPE

BRISK WALK 20 MIN low intensity

- -
DYNAMIC STRETCHING 10 MIN

BANDED SEATED ABDUCTION 4 15-20 -

BODY WEIGHT WALKING LUNGES 4 15 slow and controlled

BODY WEIGHT DONKEY KICKS 4 15 -

FIT THICK BLUEPRINT

 PERIOD DAY2
(UPPER BODY FOCUSED)

EXERCISE SETS REPS RPE

DUMBBELL SHOULDER PRESS 3 12 7

DUMBBELL LATERAL RAISE 3 12 7

DUMBBELLTRICEP KICKBACK 3 12 7

DUMBBELL BICEP CURL 3 10 7

LONG BAND STRETCH --

FIT THICK BLUEPRINT

 PERIOD DAY 3
FULL BODY/SELF CARE

EXERCISE SETS REPS RPE

BRISK WALK/ LIGHT JOG 20 MIN - low intensity

-

DYNAMIC STRETCHING/YOGA -
10 MIN - -

FOAM ROLL -
10 MIN - -

- - -

FIT THICK BLUEPRINT

 " Olivia! So i'm not sure what I should do with my diet.
I want to lose a few pounds of unwanted fat and build
muscle at the same time. Is that possible? I want to lose the
fat specifically on my stomach but gain fat on my butt...
What should I be doing?"

I've been getting messages like this one for years. Most of us wish we could spot reduce and
gain fat- Unfortunately, that's not how the human body works. In order to lose fat in one area,
you have to risk losing fat everywhere.
BUT....there is a way you can build muscle while
N
losing fat at the same time. You may not be
able to point to the fat you want to lose and do a secret diet or workout to get rid of it
- but you can strategically eat and train to build "lean muscle" and reduce fat.
This method is called body recomposition.

Body recomposition is when you are able to decrease your bodies fat percentage, while
also gaining muscle at the same time.
To maximize the amount of muscle you can build, while also burning fat; it is
recommended that you stay eating at your "maintenance calories".

For people who are more focused on fat loss, a slight caloric deficit is recommended.

If you choose to be in a caloric surplus add 200-300 calories to your maintenance.

If you choose to be in a caloric deficit subtract 200-300 calories from your maintenance.

Plug your metrics to this calculator for your daily calorie intake:
- https://www.calculator.net/calorie-calculator.html

PROTEIN!!!!
It is highly recommended that you are eating .8g to 1g of protein per pound of body weight
everyday.
I calculate this by taking my current weight and multiplying it by 0.8 or 1.
EXAMPLE: 145 X 0.8 = 116 g of protein.
(current weight) X 0.8 or 1 = daily protein goal.
 My response to the commonly asked question message above:

My advice for buidling muscle (especially lower body muscle), while also losing fat at the same time
=body recomposition.
You want to be eating at your "maintenance calories" everyday. Your maintenance calories are the
number of calories that your body needs to maintain its current weight. Every persons maintenance
calorie s are personal to them, because we use our own metrics to calculate that number (age, height,
weight, etc) . There are scientific calculators used to find the correct calorie intake you should follow.
The next step in body recomp is to be consistently weight training. If lower body growth is your main
focus, that should be the main muscle groups you're
N
targeting every week. I recommend starting at 3
lower body days a week and see how your body reacts to that intensity. I also advise that you
consistently hit your protien goal every day!! This is extremely important for continuing to see muscle
growth.

Gains are 100% equally made in the kitchen. Over the last 5 years, my
body has looked its best ONLY when I've stayed consistent with my
calories and protein goal. Even If my workouts are 10/10, my body still
doesn't look as good as when my diet and workouts are equally great.
A consistent proper diet is NECESSARY for reaching your desired goal.
 WARM UP
(GLUTE FOCUSED)

EXERCISE SETS REPS RPE

DYNAMIC LEG SWINGS - 2 MIN

BANDED KICKBACKS 2 12-15 --

ALTERNATING BODYWEIGHT CURTSY LUNGE 2 12-15 --

BODY WEIGHT BANDED SQUATS 2 12-15 --

--

FIT THICK BLUEPRINT

 WARM UP
(UPPER BODY FOCUSED)

EXERCISE SETS REPS RPE

BANDED PULL APARTS 3 10 --

ARM CIRCLES 2 12-15 --

PUSH UP POSITION PLANK 2 20-30 SEC --

--

FIT THICK BLUEPRINT

 LOWER BODY
(GLUTE FOCUSED)

WEEK 1: DAY 1

EXERCISE SETS REPS RPE

DEADLIFT VARIATION

DUMBBELL B STANCE RDL 4 15 EACH 8

BARBELL ROMANIAN DEADLIFT 4 12,10,8,8 6,8,8,8

HIP THRUST VARIATION

BODYWEIGHT WALKING LUNGES 3 20 TOTAL --

DUMBBELL SPLIT SQUAT 3 10 8

DUMBBELL
HIP THRUST SPLIT SQUATS
VARIATION
BODYWEIGHT WALKING LUNGES 2 30 TOTAL --

DUMBBELL HIP THRUST 4 15 8

BARBELL HIP THRUST 4 12,10,8,8 7,7,8,8

DUMBBELL STEP UP 4 15 8

FIT THICK BLUEPRINT

*HOVER OVER EACH WORKOUT FOR THE

LINK OF THE VIDEO TUTROIAL*
 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 1: DAY 2

EXERCISE SETS REPS RPE

SIDE RAISES INTO FRONT RAISES 3 15 8

DUMBBELL LATERAL RAISE 3 12 8

DUMBBELL SHOULDER PRESS 3 12 8

SINGLE ARM DUMBBELL ROW 3 15 8

OVERHEAD TRICEP EXTENSION 3 12 8

DUMBBELL TRICEP KICKBACK 3 15 8

DUMBBELL ARNOLD PRESS 3 12 8

FIT THICK BLUEPRINT

 FULL BODY

WEEK 1: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 75 --

SQUAT TO PRESS 2 12 7

BODYWEIGHT WALKING LUNGES 2 20 TOTAL --

RENEGADE ROW 2 20 TOTAL 7

PLANK 2 30 SEC --

REVERSE CRUNCH 3 15 --

PUSH UP'S 2 10 --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 1: DAY 4

EXERCISE SETS REPS RPE

SQUAT VARIATION

DUMBBELL SQUAT 4 12-15 8

BARBELL SQUAT 4 12,10,10,6 6,8,8,8

S
DUMBBELL DEFICIT REVERSE LUNGES 4 12-15 EACH 8

CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 4 15 7

DEADLIFT VARIATION

DUMBBELL SUMO DEADLIFT 4 15 8

BARBELL SUMO DEADLIFT 4 12,8,8,6 6,8,8,8

WALKING LUNGES 4 20 TOTAL 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 1: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL FLOOR PRESS 3 12 7

DUMBBELL FLOOR CLOSE GRIP PRESS 3 10 7

OVERHEAD TRICEP EXTENTION 3 15 8

DUMBBELL TRICEP KICKBACK 3 12 8

BICEP DUMBBELL CURL 3 12 7-8

TWISTING DUMBBELL CURL 3 10 8

PLANK 3 30 SEC --

FIT THICK BLUEPRINT

 LOWER BODY
(GLUTE FOCUSED)

WEEK 2: DAY 1

EXERCISE SETS REPS RPE

DEADLIFT VARIATION

DUMBBELL B STANCE RDL 4 15 8

BARBELL ROMANIAN DEADLIFT 4 12,10,8,8 6,8,8,8

HIP THRUST VARIATION

BODYWEIGHT WALKING LUNGES 3 20 TOTAL --

DUMBBELL SPLIT SQUAT 3 10 8

DUMBBELL
HIP THRUST SPLIT SQUATS
VARIATION
BODYWEIGHT WALKING LUNGES 2 30 TOTAL --

DUMBBELL HIP THRUST 4 15 8

BARBELL HIP THRUST 4 12,10,8,8 7,7,8,8

DUMBBELL STEP UP 4 15 8

FIT THICK BLUEPRINT

*SEE WEEK ONE FOR WORKOUT LINKS*

 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 2: DAY 2

EXERCISE SETS REPS RPE

SIDE RAISES INTO FRONT RAISES 3 15 8

DUMBBELL LATERAL RAISE 3 12 8

DUMBBELL SHOULDER PRESS 3 12 8

SINGLE ARM DUMBBELL ROW 3 15 8

OVERHEAD TRICEP EXTENSIONS 3 12 8

DUMBBELL TRICEP KICKBACK 3 15 8

DUMBBELL ARNOLD PRESS 3 12 8

FIT THICK BLUEPRINT

 FULL BODY

WEEK 2: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 75 --

SQUAT TO PRESS 2 12 7

BODYWEIGHT WALKING LUNGES 2 20 TOTAL --

RENEGADE ROW 2 20 TOTAL 7

PLANK 2 30 SEC --

REVERSE CRUNCH 3 15 --

PUSH UP'S 2 10 --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 2: DAY 4

EXERCISE SETS REPS RPE

SQUAT VARIATION

DUMBBELL SQUAT 4 12-15 8

BARBELL SQUAT 4 12,10,10,6 6,8,8,8

S
DUMBBELL DEFICIT REVERSE LUNGES 4 12-15 EACH 7

CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 4 15 7

DEADLIFT VARIATION

DUMBBELL SUMO DEADLIFT 4 15 8

BARBELL SUMO DEADLIFT 4 12,8,8,6 6,8,8,8

WALKING LUNGES 3 20 TOTAL 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 2: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL FLOOR PRESS 3 12 7

DUMBBELL FLOOR CLOSE GRIP PRESS 3 10 7

OVERHEAD TRICEP EXTENTION 2 15 8

DUMBBELL TRICEP KICKBACK 3 12 8

BICEP DUMBBELL CURL 3 12 7-8

TWISTING DUMBBELL CURL 3 10 8

PLANK 3 30 SEC --

FIT THICK BLUEPRINT

 LOWER BODY
(GLUTE FOCUSED)

WEEK 3: DAY 1

EXERCISE SETS REPS RPE

DEADLIFT VARIATION

DUMBBELL B STANCE RDL 4 15 8

BARBELL ROMANIAN DEADLIFT 4 12,10,8,8 6,8,8,8

HIP THRUST VARIATION

BODYWEIGHT WALKING LUNGES 3 20 TOTAL --

DUMBBELL SPLIT SQUAT 4 10 8

DUMBBELL
HIP THRUST SPLIT SQUATS
VARIATION
BODYWEIGHT WALKING LUNGES 2 30 TOTAL --

DUMBBELL HIP THRUST 4 15 8

BARBELL HIP THRUST 4 12,10,8,8 7,7,8,8

DUMBBELL STEP UP 4 15 8

FIT THICK BLUEPRINT

*HOVER OVER EACH WORKOUT FOR THE

LINK OF THE WORKOUT VIDEO*
 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 3: DAY 2

EXERCISE SETS REPS RPE

SIDE RAISES INTO FRONT RAISES 3 15 8

DUMBBELL LATERAL RAISE 3 12 8

DUMBBELL SHOULDER PRESS 3 12 8

SINGLE ARM DUMBBELL ROW 3 15 8

OVERHEAD DUMBBELL EXTENSIONS 3 12 8

DUMBBELL TRICEP KICKBACK 3 15 8

DUMBBELL ARNOLD PRESS 3 12 8

FIT THICK BLUEPRINT

 FULL BODY

WEEK 3: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 75 --

SQUAT TO PRESS 2 12 7

BODYWEIGHT WALKING LUNGES 2 20 TOTAL --

RENEGADE ROW 2 20 TOTAL 7

PLANK 2 30 SEC --

REVERSE CRUNCH 3 15 --

PUSH UP'S 2 10 --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 3: DAY 4

EXERCISE SETS REPS RPE

SQUAT VARIATION

DUMBBELL SQUAT 4 12 8

BARBELL SQUAT 4 12,10,10,6 6,8,8,8

S
DUMBBELL DEFICIT REVERSE LUNGES 3 12-15 EACH 7

CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 3 15 7

DEADLIFT VARIATION

DUMBBELL SUMO DEADLIFT 4 15 8

BARBELL SUMO DEADLIFT 4 12,8,8,6 6,8,8,8

WALKING LUNGES 3 20 EACH 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 3: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL FLOOR PRESS 3 12 7

DUMBBELL FLOOR CLOSE GRIP PRESS 3 10 7

OVERHEAD TRICEP EXTENTION 2 15 8

DUMBBELL TRICEP KICKBACK 3 12 8

BICEP DUMBBELL CURL 3 12 7-8

TWISTING DUMBBELL CURL 3 10 8

PLANK 3 30 SEC --

FIT THICK BLUEPRINT

 LOWER BODY
(GLUTE FOCUSED)

WEEK 4: DAY 1

EXERCISE SETS REPS RPE

DEADLIFT VARIATION

DUMBBELL B STANCE RDL 4 15 8

BARBELL ROMANIAN DEADLIFT 4 12,10,8,8 6,8,8,8

HIP THRUST VARIATION

BODYWEIGHT WALKING LUNGES 3 20 TOTAL --

DUMBBELL SPLIT SQUAT 3 10 8

DUMBBELL
HIP THRUST SPLIT SQUATS
VARIATION
BODYWEIGHT WALKING LUNGES 2 30 TOTAL --

DUMBBELL HIP THRUST 4 15 8

BARBELL HIP THRUST 4 12,10,8,8 7,7,8,8

DUMBBELL STEP UP 4 15 8

FIT THICK BLUEPRINT

*SEE WEEK THREE FOR VIDEO TUTORIALS*

 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 4: DAY 2

EXERCISE SETS REPS RPE

SIDE RAISES INTO FRONT RAISES 3 15 8

DUMBBELL LATERAL RAISE 3 12 8

DUMBBELL SHOULDER PRESS 3 12 8

SINGLE ARM DUMBBELL ROW 3 15 8

OVERHEAD DUMBBELL EXTENSIONS 3 12 8

DUMBBELL TRICEP KICKBACK 3 15 8

DUMBBELL ARNOLD PRESS 3 12 8

FIT THICK BLUEPRINT

 FULL BODY

WEEK 4: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 75 --

SQUAT TO PRESS 2 12 7

BODYWEIGHT WALKING LUNGES 2 20 TOTAL --

RENEGADE ROW 2 20 TOTAL 7

PLANK 2 30 SEC --

REVERSE CRUNCH 3 15 --

PUSH UP'S 2 10 --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 4: DAY 4

EXERCISE SETS REPS RPE

SQUAT VARIATION

DUMBBELL SQUAT 4 12 8

BARBELL SQUAT 4 12,10,10,6 6,8,8,8

S
DUMBBELL DEFICIT REVERSE LUNGES 3 12-15 EACH 7

CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 3 15 7

DEADLIFT VARIATION

DUMBBELL SUMO DEADLIFT 4 15 8

BARBELL SUMO DEADLIFT 4 12,8,8,6 6,8,8,8

WALKING LUNGES 3 20 EACH 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 4: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL FLOOR PRESS 3 12 7

DUMBBELL FLOOR CLOSE GRIP PRESS 3 10 7

OVERHEAD TRICEP EXTENTION 3 15 8

DUMBBELL TRICEP KICKBACK 3 12 8

BICEP DUMBBELL CURL 3 12 7-8

TWISTING DUMBBELL CURL 3 10 8

PLANK 3 30 SEC --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 5: DAY 1

EXERCISE SETS REPS RPE

HIP THRUST VARIATION

DUMBBELL HIP THRUST WITH BAND INTO PULSES 4 12/12 8

BARBBELL HIP THRUST INTO KAS GLUTE BRIDGE HOLDS 4 8/8,6/6,6/6,6/6 6,8,8,8

S
SEATED HIP ABDUCTION W/ BAND 3 12-15 --

STANDING GLUTE KICKBACK W/ BAND 3 12-15 --

DEADLIFT VARIATION

DUMBBELL SUMO DEADLIFT 4 15 8

BARBELL SUMO DEADLIFT 4 12,8,8,6 6,8,8,8

DUMBBELL STEP UP 3 15 EACH 8

FIT THICK BLUEPRINT

*HOVER OVER EACH WORKOUT FOR THE VIDEO

TUTORIALS*
 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 5: DAY 2

EXERCISE SETS REPS RPE

BENT OVER ROW VARIATION

DUMBBELL ROW 4 12-15 8

BARBELL ROW 4 12-15 8

S
FRONT RAISE 3 10-12 8

ARNOLD PRESS 3 12-15 7-8

LATERAL RAISE 4 12-15 8

REVERSE FLY 3 12-15 8

PLANK 3 45 SEC --

FIT THICK BLUEPRINT

 FULL BODY

WEEK 5: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 50 --

DUMBBELL SQUAT TO PRESS 3 15 7

BODYWEIGHT STEP UPS 3 20 EACH --

RENEGADE ROW 2 20 TOTAL 8

BODYWEIGHT WALKING LUNGES 3 20 TOTAL 7-8

REVERSE CRUNCH 2 15 --

PLANK 2 30 SEC --

CARDIO OF CHOICE
30 MIN --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 5: DAY 4

EXERCISE SETS REPS RPE

SEATED HIP ABDUCTION W/ BAND 3 12 --

CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 3 15 8

DEFICIT REVERSE LUNGES INTO

3 10/10 8
DUMBBELL SUMO DEADLIFT (SUPERSET)
S

BODYWEIGHT WALKING LUNGES 3 15 --

DUMBBELL B STANCE RDL 4 15 EACH 8

JUMP SQUATS 3 12 --

DUMBBELL SPLIT SQUAT 4 10-12 EACH 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 5: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL PULLOVER 3 12 8

DUMBBELL SINGLE ARM FLOOR PRESS 3 15 8

DUMBBELL SKULL CRUSHER 3 15 8

OVERHEAD TRICEP EXTENTION 3 12 8

HAMMER CURL 3 12 8

BICEP CURL 3 12 8

PLANK INTO RUSSIAN TWIST (SUPERSET) 3 30 SEC EACH --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 6: DAY 1

EXERCISE SETS REPS RPE

HIP THRUST VARIATION

DUMBBELL HIP THRUST WITH BAND INTO PULSES 4 12/12 8

BARBBELL HIP THRUST INTO KAS GLUTE BRIDGE HOLDS 4 6/6 6,8,8,8

S
SEATED HIP ABDUCTION W/ BAND 3 12-15 --

STANDING GLUTE KICKBACK W/ BAND 3 12-15 --

DEADLIFT VARIATION

DUMBBELL SUMO DEADLIFT 4 15 8

BARBELL SUMO DEADLIFT 4 12,8,8,6 6,8,8,8

DUMBBELL STEP UP 3 15 EACH 8

FIT THICK BLUEPRINT

*SEE WEEK FIVE FOR VIDEO TUTORIALS*

 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 6: DAY 2

EXERCISE SETS REPS RPE

BENT OVER ROW VARIATION

DUMBBELL ROW 4 12-15 8

BARBELL ROW 4 12-15 8

S
SINGLE ARM REAR DELT RAISE 3 10-12 8

ARNOLD PRESS 3 12-15 7-8

LATERAL RAISE 4 12-15 8

REVERSE FLY 3 12-15 8

PLANK 3 45 SEC --

FIT THICK BLUEPRINT

 FULL BODY

WEEK 6: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 50 --

DUMBBELL SQUAT TO PRESS 3 15 7

BODYWEIGHT STEP UPS 3 20 EACH --

RENEGADE ROW 2 20 TOTAL 8

BODYWEIGHT WALKING LUNGES 3 20 TOTAL 7-8

REVERSE CRUNCH 2 15 --

PLANK 2 30 SEC --

CARDIO OF CHOICE
30 MIN --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 6: DAY 4

EXERCISE SETS REPS RPE

SEATED HIP ABDUCTION W/ BAND 3 12 --

CLOSE STANCE GOBLET SQUAT (ELEVATED HEELS) 3 15 8

DEFICIT REVERSE LUNGES INTO

3 10/10 8
DUMBBELL SUMO SQUAT (SUPERSET)
S

BODYWEIGHT WALKING LUNGES 3 15 --

DUMBBELL B STANCE RDL 4 12-15 EACH 8

JUMP SQUATS 3 12 --

DUMBBELL SPLIT SQUAT 4 10 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 6: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL PULLOVER 3 12 8

DUMBBELL SINGLE ARM FLOOR PRESS 3 15 8

DUMBBELL SKULL CRUSHER 3 15 8

OVERHEAD TRICEP EXTENTION 3 12 8

HAMMER CURL 3 12 8

BICEP CURL 3 12 8

PLANK INTO RUSSIAN TWIST (SUPERSET) 3 30 SEC EACH --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 7: DAY 1

EXERCISE SETS REPS RPE

HIP THRUST VARIATION

SINGLE LEG DUMBBELL HIP THRUST 4 15 EACH 9

BARBBELL HIP THRUST INTO KAS GLUTE BRIDGE HOLDS 4 6/6 6,8,9,9

S
SPLIT SQUAT JUMPS 4 6/6 8

DUMBBELL DEFECIT REVERSE LUNGE 3 12-15 8

DUMBBELL B STANCE RDL 4 15 8

DUMBBELL STEP UP 3 12 8

DUMBBELL SQUAT 3 15 8

FIT THICK BLUEPRINT

*HOVER OVER EACH WORKOUT FOR THE VIDEO

TUTORIALS*
 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 7: DAY 2

EXERCISE SETS REPS RPE

BENT OVER ROW VARIATION

DUMBBELL ROW 4 12-15 8

BARBELL ROW 4 12-15 8

S
DUMBBELL FRONT RAISE 3 10-12 8

ARNOLD PRESS 3 12-15 7-8

LATERAL RAISE 4 12-15 8

REVERSE FLY 3 12-15 8

PLANK 3 45 SEC --

FIT THICK BLUEPRINT

 FULL BODY

WEEK 7: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 50 --

DUMBBELL SQUAT TO PRESS 3 15 7

BODYWEIGHT STEP UPS 3 20 EACH --

RENEGADE ROW 2 20 TOTAL 8

BODYWEIGHT WALKING LUNGES 3 20 TOTAL 7-8

REVERSE CRUNCH 3 15 --

PLANK 3 30 SEC --

CARDIO OF CHOICE
30 MIN --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 7: DAY 4

EXERCISE SETS REPS RPE

FROG PUMPS W/ BAND 3 12 --

CRAB WALK W/ BAND 3 10 --

DEFICIT REVERSE LUNGES INTO

4 10/10 8
DUMBBELL SUMO DEADLIFT (SUPERSET)
S

BODYWEIGHT WALKING LUNGES 3 15 EACH --

DUMBBELL B STANCE RDL 4 12-15 EACH 8

JUMP SQUATS 3 12 --

DUMBBELL SPLIT SQUAT 4 10 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 7: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL FLOOR CLOSE GRIP PRESS 3 12 8

DUMBBELL SINGLE ARM FLOOR PRESS 3 15 8

DUMBBELL SKULL CRUSHER 3 15 8

DUMBBELL FLOOR CLOSE GRIP PRESS

OVERHEAD TRICEP EXTENTION 3 12 8

HAMMER CURL 3 12 8

BICEP DUMBBELL CURL 3 12 8

PLANK INTO RUSSIAN TWIST (SUPERSET) 3 30 SEC EACH --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 8: DAY 1

EXERCISE SETS REPS RPE

HIP THRUST VARIATION

SINGLE LEG DUMBBELL HIP THRUST 4 15 EACH 9

BARBBELL HIP THRUST INTO KAS GLUTE BRIDGE HOLDS 4 6/6 6,8,9,9

S
SPLIT SQUAT INTO JUMPS 4 6/6 8

DUMBBELL ELEVATED REVERSE LUNGE 3 12-15 8

PLIÉ SQUATS 4 12 8

DUMBBELL STEP UP 4 12 8

DUMBBELL SUMO SQUAT 3 15 9

FIT THICK BLUEPRINT

*HOVER OVER EACH WORKOUT FOR THE VIDEO
TUTORIALS*
 UPPER BODY
(BACK/SHOULDERS FOCUSED)

WEEK 8: DAY 2

EXERCISE SETS REPS RPE

BENT OVER ROW VARIATION

DUMBBELL ROW 4 12-15 8

BARBELL ROW 4 12-15 8

S
SINGLE ARM REAR DELT RAISE 3 10-12 8

ARNOLD PRESS 3 12-15 7-8

LATERAL RAISE 4 12-15 8

REVERSE FLY 3 12-15 8

PLANK 3 45 SEC --

FIT THICK BLUEPRINT

 FULL BODY

WEEK 8: DAY 3

EXERCISE SETS REPS RPE

JUMPING JACKS 2 50 --

DUMBBELL SQUAT TO PRESS 3 15 7

BODYWEIGHT STEP UPS 3 20 EACH 9

RENEGADE ROW 2 20 TOTAL 8

BODYWEIGHT WALKING LUNGES 3 20 TOTAL --

REVERSE CRUNCH 3 15 --

PLANK 3 30 SEC --

CARDIO OF CHOICE
30 MIN --

FIT THICK BLUEPRINT

 LOWER BODY
(QUAD AND HAMSTRINGS FOCUSED)

WEEK 8: DAY 4

EXERCISE SETS REPS RPE

FROG PUMPS W/ BAND 3 12 --

CRAB WALK W/ BAND 3 12 --

DEFICIT REVERSE LUNGES INTO

4 10/10 8
DUMBBELL SUMO SQUAT (SUPERSET)
S

BODYWEIGHT WALKING LUNGES 3 15 TOTAL --

DUMBBELL B STANCE RDL 4 12-15 EACH 8

JUMP SQUATS 3 12 --

DUMBBELL SPLIT SQUAT 4 10 8

FIT THICK BLUEPRINT

 UPPER BODY
(CHEST, TRICEP AND BICEP FOCUSED)

WEEK 8: DAY 5

EXERCISE SETS REPS RPE

DUMBBELL FLOOR CLOSE GRIP PRESS 3 12 8

DUMBBELL SINGLE ARM FLOOR PRESS 3 15 8

DUMBBELL SKULL CRUSHER 3 15 8

OVERHEAD TRICEP EXTENTION 3 12 8

HAMMER CURL 3 12 8

BICEP DUMBBELL CURL 3 12 8

PLANK INTO RUSSIAN TWIST (SUPERSET) 3 30 SEC EACH --

FIT THICK BLUEPRINT

 disclaimer
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 your physician or qualified health professional on any matters regarding your
health. Use the information in this guide at your own risk.
Olivia Marcarelli will not assume any liability for any direct or indirect losses or damages that may
result including, but not limited to, economic loss, injury, illness or death.
All contents of this document are intellectual property of Olivia Marcarelli and are not to be copied,
sold, published, or redistributed, either in part or in full without written consent. All violations will
be prosecuted to the fullest extent of the law.