CONTENTS

01 04
WELCOME PROGRAMME
3 Disclaimers 31 General Guidelines

4 Acknowledgements 32 Workout Key

5 A Note From Us 33 Guide Structure

34 Cardio & Abs

02
36 M1 Legs 1
NUTRITION 37 M1 Legs 2
7 Macros & Micros 38 M1 Push
11 Metabolic Adaptation 39 M1 Pull
12 Bulking & Cutting 40 M2 Legs 1
14 Wholefoods & Hydration 41 M2 Legs 2
15 Macronutrient Timing 42 M2 Shoulders & Arms
16 “Fake-Aways” 44 M2 Chest & Back
18 Supplements 45 M3 Legs 1
20 Sleep 46 M3 Legs 2

48 M3 Upper Body
03
50 M3 Full Body
TRAINING 51 Post-Workout Circuits
23 Training Splits 53 Recover y
25 Training Systems

27 Tempo Training 05
28 Post-Workout Circuits FAQs
29 Glute Training 54 FAQs
 DISCLAIMER

Gains4Girls accept no liability for any injury, loss or damage resulting

from the use of this guide. We strongly recommend a base level of
fitness prior to engaging in the use of this guide, and if you have no
history in resistance training we recommend hiring a Personal Trainer
for several sessions to ensure correct form. If you do suffer from any
medical conditions, we recommend that you consult a Doctor prior to
using this guide. Ensure that you comply with the health, safety and
behavioral codes of conduct in any gyms that you use this guide in.

COPYRIGHT

Reproducing, duplicating, copying, selling, renting or lending this guide

to any persons is strictly prohibited and illegal. Any breach of these
terms and conditions will be taken seriously. Within this, please respect
the intellectual property and effort that went into creating this guide by
not breaching these regulations.

3
 ACKNOWLEDGEMENTS

We’d like to thank our family and friends for their unwavering support
since the beginning of Gains4Girls and in making this guide.

We’d also like to thank our make-up artist Naomi for being so talented
with our hair and make-up for all photographs and videos in this guide.
@NaomiSerene

We’d like to thank Matt Pearson for filming all of the videos for the guide
and making our promotional video.
@PearsonFit_

Thanks go to the OneLDN team for letting us film all of the videos
included with this guide on their location.

Thanks to our website designer Tim McDonald.

TimMcDonald.net

Lastly, the amazing Alex Day for doing all of the

graphic design for this guide.
@alexday_
[email protected]

We’d also like to thank our sponsor Multipower for their continual support
and the many gains that have been made over the last few years.
As a special treat for those who have bought the guide Multipower are
offering a 20% discount on their whole product range,
using the code G4G20

Also, a massive thank you to Nike Women for providing the amazing gym
gear that we wore in the videos for this guide.

4
 A NOTE FROM US

Hey guys - welcome to the Gains4Girls Guide! We We’d recommend purchasing a small set of
are LP and AC and if you follow us on social media looped resistance bands from Amazon (these only
you’ll know we are best friends/wannabe-sisters cost around £10) as well as the much thicker and
who created ‘Gains4Girls’ way back in October 2014 stronger Thor Hip Band from The Strength Shop
as a way of sharing our passions for fitness and food. https://www.strengthshop.co.uk/thor-hip-
Since then we’ve managed to build an amazing rotation-band.html. The amazing team at The
community of like-minded girls and women who Strength Shop are giving all purchasers of the
share our passion and balanced approach to guide 10% off this resistance band! Simply type
fitness and food. in the code G4G at the checkout. We promise
your glutes will thank you for the investment!
It’s always been a goal of ours to share the
knowledge that we have gained over the years in • Take progress photos! If someone had told us to
an accessible way, and we’re super excited to finally take photos when we started our fitness journeys
be able to do this for you in the form of a guide! we’d be thanking them now. Your body will change,
The purpose of this guide is to help you make both a lot, and taking photos is a great way of tracking
physical and mental gains by showing you how we your progress. Even if you don’t like what you see
approach fitness and nutrition. now, the changes between now and at the end of
this guide will make you very proud. We’d highly
Just a couple of things before we get started: recommend taking your progress photos using a
self-timer (if possible) and in the same place each
• Every fitness guide or programme in the world week; this makes comparing photos much easier!
needs to be taken with a pinch of salt – it represents
an ideal programme, but often what is ‘ideal’ isn’t • Use the community! Gains4Girls was created
always ‘realistic’. So, if you need a rest day, take one! to help girls and women empower one another
And don’t feel bad for doing so. Equally, this guide through fitness. Use hashtags #G4GG and #G4GGirls
is there to help you push and challenge yourself, so to engage with our amazing community, to
if you don’t need a rest day then get down to the motivate one another and gain ideas!
gym and smash your workout!
Other than that, hit the ground running and don’t
• We highly recommend you purchase two types look back! Contact us if you have any questions
of resistance bands (both have different & useful about the guide that aren’t answered in the
applications); utilizing resistance bands in our ‘Education’ or ‘FAQ’s’ section. Enjoy and best of luck.
training regime has completely transformed
the way we train our glutes & the progress we’ve BIG love,
seen! We promise you the investment is worth it. LP & AC

5
 PA R T 1 :
NUTRITION
 NUTRITION

MACROS & MICROS

MACRONUTRIENTS MICRONUTRIENTS
‘Macro’ means large. Macronutrients are nutrients The vitamins, minerals & antioxidants essential for
our body needs in large quantities to function good health.
properly. They provide our body with energy
(calories).

Fat Carbohydrates Protein

9 4 4
calories calories calories
per gram per gram per gram

FAT PROTEIN

Fats are vital for the body as they are our body’s Proteins are often referred to as the building
primary energy store due to their high energy blocks of the body. They are made up of smaller
density (9 calories per gram, so they are more than units called amino acids. When eaten, proteins
twice as energy dense as carbs or protein per gram). are broken down into these amino acids that
(if consumed in sufficient quantities) stimulate
Fats are not bad; in fact they are essential for protein synthesis and are used to repair or build
the production & maintenance of cells and the new tissues and organs - aka. protein intake is key
functioning & regulation of our hormones. Fat is for muscular growth and recovery!
needed to absorb several vitamins and minerals,
keeping our body healthy. This is because there are nine essential amino acids
our bodies cannot produce that we must get from
The dietary fat you consume is very different to the food. Protein is a good source of energy as it has
fat stored under the skin; eating fat doesn’t mean it several stages of digestion before entering the
gets stored as body fat. There are multiple types of bloodstream, leading to increased levels of satiety
fat in our diet; unsaturated, saturated, hydrogenated (fullness), lower insulin responses and therefore
and trans-fats. It is recommended to limit trans-fats less fat deposits. However, be aware that our bodies
& hydrogenated fats in our diet as these types of only need a certain amount of protein, having an
fats are associated with elevated cholesterol level, unnecessarily high protein intake is essentially a
which has been shown to increase the likelihood waste of your daily calorie intake and will not help
of heart attacks and strokes. you improve your body composition – as with any
macro, only have as much of it as necessary to
achieve your goals.

7
CARBOHYDRATES

Carbohydrates are the body’s primary energy SIMPLE CARBOHYDRATES

source, readily digested and converted into glucose, Simple carbohydrates (containing simple sugars:
which our body then uses to create energy. Eating fructose & glucose) have a high glycaemic index
carbs will not make you fat (eating too many and are easily utilised and quickly digested by the
calories will cause you to gain fat, no one macro can body because of their simple structure. Due to this
cause weight gain or weight loss); they are needed they pass rapidly through the digestive system and
for optimal performance in the gym & in order cause a sudden rise in blood glucose levels and
for the central nervous system, muscles, kidneys, insulin. This is not necessarily always a bad thing
brain and digestive system to function properly. but there is a specific time (pre- or post-workout
Lowering carb intake to too great a degree leads primarily) when these types of carbohydrates
to poor recovery, increased fatigue & a suppressed should be utilised.
immune system.
Overconsumption of simple, refined carbohydrates,
COMPLEX CARBOHYDRATES leading to a high calorie diet, and ultimately fat
Complex carbohydrates have a low glycaemic index gain, is what has led to a fear of carbohydrates.
meaning they pass through the digestive system However, optimising complex carbohydrate intake
more slowly due to their complex structure. This is vital. Eating the right amount of carbs enables
means they enter the blood stream more gradually your energy levels to remain more consistent,
and insulin levels remain more consistent. makes your approach to nutrition sustainable
and not restrictive, and improves your physical
performance in the gym (as well as your mental
performance outside the gym).

V E G E TA R I A N S & V E G A N S

Being a vegetarian or vegan can be great for your build tissue and even make our DNA. Variety in
health but if you’re excluding meat, fish, dairy and your diet is key if you are vegan, as very few vegan
egg products from your diet you need to ensure sources contain all nine essential amino acids and
you’re replacing the nutrients those foods provide. insufficient amounts of one amino acid restricts
Amino acids are the building blocks of protein and our bodies’ ability to absorb others. Please refer to
there are nine essential amino acids we need in our the table below to help you source out plant-based
diet as our body simple cannot make them. These and vegetarian sources of protein.
amino acids enable our bodies to heal and repair,

8
 L O W - F AT H I G H - F AT PLANT-BASED
PROTEIN SOURCES PROTEIN SOURCES PROTEIN SOURCES

Chicken Breast Salmon Fillet Tofu

Turkey Breast Smoked Salmon Buckwheat
Venison Mackerel Fillet Pea Protein
5% Fat Beef Mince Trout Legumes
Black Beans
Egg Whites Whole Eggs
Green Peas
Bacon Medallions Steak Chickpeas

Prawns Pork Plant-Based Milks

White Fish (Skinless) Hemp Milk
Non-GMO Soy Milk
Tuna
0% Fat Greek Yoghurt Tempeh
Whey Protein Amaranth
Casein Protein Quinoa
Low-Fat Cottage Cheese Edamame
Chia Seeds
Hemp Seeds
Leafy Greens
Quorn

SIMPLE COMPLEX
C A R B O H Y D R AT E S C A R B O H Y D R AT E S F AT S

Fruit Sweet/White Potato Olive Oil

Honey Brown Rice Coconut Oil
Jam Wholewheat Pasta Flaxseeds
Cereal Wholemeal Tortillas/Pitta Sesame Seeds
Rice Cake Wholemeal Bread Tahini
Wraps Sunflower Seeds
Oats Pumpkin Seeds
Quinoa Cashews
Rye Bread Peanuts
Chickpeas Almonds
Pulses Natural Nut Butters
Wholeweat Noodles Avocados
Bean Varieties Dark Chocolate
Lentils Feta
Cous Cous Halloumi
Butter

9
 SUMMARISING MACROS

No one macronutrient can make you gain or lose

weight more effectively. You should therefore not
excessively restrict or over-eat any of these. Good
nutrition is about fuelling your body with the
correct balance of macro’s and overall calories to
achieve your goals. If your goal is to gain weight
(or lean muscle mass) you need to be in an energy
surplus. This comes from eating more than you are
burning or ensuring you are eating at least your
maintenance calories. To lose weight, or specifically
fat, you need to be in an energy deficit. This can be
created through a combination of reducing your
calorie intake and increasing your cardio. However,
this deficit needs to be sustainable; too large a
deficit is unhealthy, damages your metabolism
(most likely causing your progress to stall) and
increases the likelihood of you ‘rebounding’ from
feeling restricted.

Sustainability & consistency

are vital for long-term success.

HOW TO CALCULATE YOUR MACROS

We both would recommend this macronutrient

calculator if you would like to calculate your macros:

https://www.muscleforlife.com/macronutrient-
calculator/

10
 M E TA B O L I C A D A P TAT I O N

What on earth is this you ask? This term refers to This then means that what might have been a
the physiological adaptations that take place ‘calorie deficit’ or even ‘maintenance calories’ for
when someone is in too great of a calorie/energy you according to macro calculators, no longer is.
deficit for too long. Often we think ‘more’ is always
the answer when it comes to losing body fat; it’s Please know this adaptation is not permanent! Just
easy to think that the larger the energy deficit be aware that if your goal is to lose body fat you
you are in, the faster your results will be. However, will have much more success if your metabolism
putting the body in too large of a deficit causes it is functioning healthily. Ideally, if you can work
to go into ‘panic mode’; it down-regulates (slows towards maintaining your weight whilst keeping
down) your metabolism and also elevates cortisol calories as high as possible on as little output
levels. So essentially, if you’ve been under-eating or (exercise – we mean predominantly cardio in this
over-exercising (or both) for a sustained period of sense) as possible, this will then make your ability
time your metabolism slows down as a means of to lose body fat and improve body composition
survival; it’s what our bodies are hard-wired to do. much more realistic and sustainable.

How do I do this you ask?

STEP 1
Cut back on the cardio!

STEP 2
Slowly increase your calories (predominantly from
carbs). Aim to increase carbs by 10-20% every 2-3
weeks and increase overall calories by 10% every
2-3 weeks.

Please be aware that some weight gain may occur

in this period – but what is the alternative? To keep
dropping calories & increasing cardio until you’re
eating 500 calories a day and doing 2 hours of
cardio a day? We hope not!

11
 BULKING &
CUTTING

As mentioned above, if your goal is to gain lean If your goal is to lose body fat, you need to be in
muscle mass you need to be in an energy surplus an energy deficit.
(or at least at maintenance). We would recommend a 20-25% deficit in this
We would recommend a 10% calorie/energy case.
surplus if your goal is to gain lean muscle mass. In this case, we would also recommend setting your
In this case, we would also recommend setting your protein intake at between 1-1.2 grams per pound of
protein intake at between 0.8-1 gram per pound of bodyweight*.
bodyweight*. If you’re exercising regularly (and don’t have any
Set your fat intake to 0.3-0.4 grams per pound of medical conditions) set your fat intake to around
bodyweight*. 0.25 grams per pound of bodyweight*.

Allocate the rest of your calories to carbs. Allocate the rest of your calories to carbs.

GAINING LEAN LOSING

MUSCLE MASS B O D Y FAT
Energy/Calories Energy/Calories
10% Surplus 20-25% Deficit

Protein Protein
0.8-1g PPB* 1-1.2g PPB*

Fat Fat
0.3-0.4g PPB* 0.25g PPB*

12
 W H AT T O D O I F
TRACKING MACROS
ISN’T FOR YOU

Tracking macros is not for everyone, and it isn’t the

only way that you can stay on track nutritionally.
Some people enjoy the structure that tracking
macros gives you, other people find it too rigid and
limiting. There’s no ‘right’ or ‘wrong’ way to maintain
your nutrition; you have to find what works for you.

I N T U I T I V E E AT I N G PORTION SIZES 80/20 DIET

Intuitive eating essentially means There are a few general ‘rules of The 80/20 diet is common,
that when it comes to nutrition thumb’ surrounding portion sizes although it might be known
you listen to what your body that it’s useful to be aware of. Like under several names. It basically
is telling you. So, when you’re everything in this guide don’t take means that 80% of the time you
hungry you eat, when you’re full these measurements as hard and eat healthily, being conscious
you stop. Some people really fast rules, they should be followed of what you’re putting into your
enjoy this way of balancing your with caution. Each measurement body, and the other 20% of the
nutrition and think that it gives refers to a physical measurement time you treat yourself and eat
way for a healthy relationship with e.g. 1 cupped hand = 1 average what you want. Lots of people like
food. Others find it hard to control sized handful. this way of dieting as it allows for
this and don’t think it provides both control over your nutrition,
the best results. Ultimately you with flexibility to fit in other kinds
are the best qualified person to 1 of food that you may like. Equally,
cupped hand
make this decision in relation some people find it difficult to
Carbohydrates
to you. limit the 20% side at 20%, so may
prefer tracking Macros.

Protein Fats
1 1
palm thumb

13
 W H O L E F O O D S & ‘ E AT I N G C L E A N ’

WHAT ARE WHOLEFOODS? that there are ‘good’ foods and ‘bad’ foods creates
Wholefoods are single ingredients foods (the single an unhealthy relationship with food. Essentially, if
ingredient being the food itself). They are nutrient you’re getting enough nutrients & minerals from
dense and should be the main focus within our unprocessed whole-food (or “cleaner”) sources (say
diet. This includes meat, fish, eggs, nuts/natural nut 70-80%), you have room in your diet everyday to
butters, grains, dairy, seeds, fruit/vegetables and have the stuff you love (20-30%). Understanding
selected oils. Processed foods should be limited in the make-up of different foods or rather their
your diet but need not be excluded. We want to ‘macro’ breakdown, as opposed to solely focusing
optimise gut health and nutrient absorption and on calories or only eating ‘clean’, allows for flexibility
so 70-80% of our diet should ideally come from in your diet.
wholefoods. Processed foods can be included in
moderation because these are nearly always the THE SOLUTION
foods that are ‘good for the soul’! You CAN eat to fuel your body AND satisfy cravings
by still working the foods you love into your diet.
‘GOOD’ & ‘BAD’ FOODS This leads to an approach that is sustainable long
We do not believe that there are ‘bad’ or ‘good’ term. Good nutrition is a lifestyle, it’s not a short
foods; some foods are simply more micronutrient term ‘diet’ or quick fix – that mind-set will never put
dense than others. We firmly believe that the idea you in good stead.

H Y D R AT I O N

The human body is composed of around 70% 20 minutes and see if your ‘hunger’ persists after
water, so hydration is key for maintaining good that. Aim to drink around 3 litres of water a day – this
health. Being in a dehydrated state can increase may seem like a lot but with the amount you are
fatigue, reduce your body’s ability to utilise fat as training (and sweating!) it is necessary to maintain
an energy source & reduce your performance in the hydration levels. We recommend drinking out of a
gym. Dehydration has also been shown to increase large bottle as opposed to always filling up glasses,
appetite; too often we mistake thirst for hunger! So as the likelihood is that you’ll drink much more this
next time you have cravings check whether you’re way!
thirsty first, drink two glasses of water, wait

14
 MACRONUTRIENT TIMING

In order to get the most ‘bang for your buck’ in terms

of the food you are fuelling your body with, timing
your intake of different macros is very useful. We’d
also recommend splitting your food intake into 4-5
smaller meals across the day – why? Because this
helps prevent excessive spikes in insulin, helps with
satiety levels and reduces cravings and hunger.

Aim for the meals around your training to be

the most carb dense and ideally lower fat. As
carbohydrates are the bodies’ primary energy
source it is key that your pre- and post-workout
meals have the highest amount of these to fuel
your training, preserve muscle glycogen & help
with recovery.

Pre-workout meal Post-workout meal

60-120 4-5 30-60

minutes small meals minutes
before you train per day after you train

The reason we also recommend keeping your post-

workout meal lower fat is because fats help to slow
digestion; this means they can also slow down the
absorption of protein by the body.

Aim to eat your pre-workout meal anywhere from

60-120 minutes before you train and your post-
workout meals 30-60 minutes after you train.
However, please don’t get overly stressed about
macronutrient timing – ultimately the total amount
of protein, carbohydrates and fats consumed
over the day is much more important in terms of
improving performance, fat loss or muscle gain
than any specific nutrient timing strategy!

15
 “ FA K E - AWAY S ”

We all love a Friday night take-away don’t we – but

our bodies don’t always, so here are our top “fake-
aways” which ease your Friday night take-away
cravings without the extra calories! Note that each
of these serves 1, so simply double up servings for
additional people.

PIZZA WRAP

We aren’t saying that this beats the Saturday night

Dominos cravings but it does make a dent. These
low carb option are quick, cheap and easy to whip up.

INGREDIENTS METHOD
1 Wholemeal Tortilla Wrap Preheat your grill, put a large frying pan on a
3 Tbsp of Passata or Tomato Puree medium heat and add the tortilla wrap - this
½ Ball of Mozzarella will make sure that the bottom of the wrap is
Toppings of your choice – we love salami, crunchy.
mushrooms, chicken etc Add the passatta, mozzarella and chosen
Salt and Pepper to season toppings - leave to cook for about 2 minutes.
Put the frying pan with the pizza wrap under
the grill for a further minute to make sure
that the cheese is melted.
Hey presto - you’ve got yourself a fake-away
pizza!

EGG FRIED RICE

INGREDIENTS METHOD
25g of Rice Boil rice as you usually would and let it cool,
1 Spring Onion, finely chopped if time permits.
1 Whole Egg, whisked Bring pan to heat and add the olive oil, add
25g Frozen Peas the rice while hot and cook for 3 minutes.
1 tsp of Soy Sauce Add peas and spring onion, cook for around 2
1 tsp of Olive Oil minutes, then add the soy sauce and stir.
Make a hole in the middle of the pan. Once
the egg has begun to cook stir it altogether
for around 30 seconds and remove from the
heat.

16
 FISH & CHIPS

INGREDIENTS METHOD
1 White Fish Fillet per person Preheat the oven to 180 degrees.
1 Whole Egg, whisked Slice up the potato and coat in olive oil,
50g of Rice Flour season and put into the oven (once heated)
Salt and Pepper to season to cook for 10 minutes longer than the fish.
1 large Maris Piper potato or sweet potato Dunk the fish fillet in the whisked egg and
1 tbsp of olive oil then coat entirely in the rice flour, place in
baking tray and cook for 15 minutes until
golden and crisp.
Serve with a slice of lemon and chosen
condiments!

CHICKEN NUGGETS &

CHIPS

This is one of our personal favourites – when we were at

university this was a frequent post workout meal and
it’s just so delicious.

INGREDIENTS METHOD
1 Chicken Breast Preheat the oven to 180 degrees.
100g of Oats Slice up the potato and coat in olive oil (or
1 Whole Egg, whisked 1 cal spray), season and put into the oven
Salt and pepper to season (once heated) to cook for 10 minutes longer
1 Large Maris Piper Potato or Sweet Potato than the chicken.
1 tbsp of Olive Oil While the chips are cooking, cut the chicken
breast up into ‘nugget’ sizes, dunk in the
whisked egg and coat in the seasoned oats
(salt, pepper, paprika and garlic pepper are
all nice additions).
Optional: if you have a food processor you may
want to grind the oats to make a finer crumb.
Place the coated nuggets on a lined baking
tray and cook for 15-20 minutes.
Serve with salad, vegetables and your favourite
condiments!

17
 SUPPLEMENTS:
W H AT W E R E C O M M E N D & W H Y

So supplements, as the name would suggest, the basics, with the supplements that have been
should only be used to supplement good nutrition proven time and time again to be effective. The
& consistent training. As we’re sure you’ll know they supplements we prescribe are mainly to do with
aren’t magic pills; hard work comes first. However, improving performance, recovery, gut health &
some supplement companies would have you hormone management. We believe these are most
believe otherwise. Products like Green Tea Extract, important for overall wellbeing and to prime your
‘fat burners’, CLA – serious sound scientific research body for improving overall body composition and
into the effectiveness of these is minimal. Essentially metabolic rate.
– don’t waste your money! We prefer sticking to

WHEY PROTEIN

L - G L U TA M I N E

FISH OILS/OMEGA 3

C R E AT I N E

BCAA’s

18
 WHEY PROTEIN L - G L U TA M I N E

A fast digesting protein & a great convenience The most common amino acid found in your
food to help reach your protein intake for the day. muscles. When we train hard & frequently,
As it is quickly digested and absorbed into the glutamine levels are greatly depleted in our
bloodstream this makes it an apt food source to body and affect our stamina, performance etc.
have as part of a pre- or post-workout meal when Supplementing with L-glutamine restores these
other protein sources aren’t so readily available. It levels enabling us to perform better. Glutamine
also has a complete amino acid profile which is levels are also responsible for protein synthesis;
essential for muscle recovery post workout. There so supplementation minimises the breakdown
are a lot of whey protein brands out there so please of muscle and improves protein metabolism. We
bear in mind the quality of the one you choose. Aim advise this is taken on an empty stomach as the
to choose a brand that has at least 75g (per 100g) uptake into muscles/body is better, which is also
of protein, and no more than 3g sugar or 2g fat why we suggest powder form. Your immune system
per serve. We both use & recommend Multipower also needs glutamine so it’s great for improving gut
100% whey. For a plant based protein, we would health & digestion as well!
recommend Nutristrength pea protein.

BCAA’s
FISH OILS/OMEGA 3
Branch Chain Amino Acids are protein in its
These keep cholesterol levels in the body healthy, simplest form as amino acids and are often
reduce blood pressure and help to maintain strong supplemented to improve muscle protein
bones & support joints (which come under stress synthesis. They are a useful way of ingesting quick-
from resistance training). Omega 3 also boosts your acting protein during a session, reducing the loss
mood by supporting levels of serotonin in the body. of muscle. However, BCAA’s are probably the least
necessary out of all the above supplements. This is
because if you are getting enough protein in your
C R E AT I N E diet then you’ll get enough amino acids from the
protein you’re consuming. Although if you prefer
Probably one of the single most proven or tend to train fasted then BCAA’s are useful for
supplements to take, with the most research to preventing muscle breakdown; so we’d highly
back it up. Creatine improves recovery (reducing recommend you have some if this is the case. Also
muscle damage and inflammation from training), we enjoy drinking something other than water
improves performance & stamina (by supplying when we train! Again make sure you choose a high
muscle fibres with immediate energy to prevent quality BCAA, not one that has unnecessary sugars
premature fatigue); essentially you can train harder, & ingredients.
for longer, with better recovery. This then leads to
an overall increase strength and muscular size
(when combined with a sufficient diet of course).
Creatine has also been shown to improve brain
function!

19
 SLEEP

We all need sleep; that goes without saying. The

amount of sleep that we need varies person to
person and is dependent upon many different
factors: your activity levels, your hormones, your
genetics, the list goes on. There is a lot of conflicting
information out there about recommended hours
of sleep, but here are our top tips:

DON’T DEPRIVE GET YOURSELF IN A MAKE A BEDTIME

YOURSELF CONSISTENT ROUTINE ROUTINE

See sleep as recharging your Your body loves consistency and We both have bedtime routines
batteries; you need it to perform will perform better if your body- that might involve candles, a hot
to the best of your ability, whether clock is in a routine. There’s no bath, a face mask, reading a book
that’s training or working or better feeling than falling asleep or watching some TV which gets
anything else. Most people need when you want to and waking us ready to sleep. Try not to spend
between 7 and 9 hours sleep a up naturally feeling replenished the last few hours before you go
night, but you could need slightly and ready to take on the world! Of to sleep scrolling through your
more or slightly less to function course this isn’t always possible, phone as the light keeps your
optimally. If your body is telling so don’t stress if you get out of brain alert and could prevent
you that you need to sleep then habit now and again. you from getting the most restful
you probably do, so listen to what sleep possible.
it is telling you.

20
 STRUGGLE SLEEPING?

If you struggle to sleep to the point where it is

having an impact on your everyday life then we
recommend seeking a medical professionals
advice. However, if it is a short-term issue then
there are natural remedies that you might find
helpful. Though we do want to emphasize that
these remedies should be used in the short-term only.

CARBS
Yes that’s right – carbs can actually help you sleep
before bed time! Scientifically this is because they
contain an amino acid called tryptophan which
causes drowsiness. But in layman terms, being full
up with food can make you sleepy!

LAVENDER
Some studies show that Lavender can help you
sleep, some would disagree and say it doesn’t, but
either way we both think that Lavender can have a
calming effect so getting some Lavender spray for
your pillow isn’t a bad idea!

ZMA SUPPLEMENT
(Zinc Monomethionine Aspartate, Magnesium
Aspartate and Vitamin B6) also allegedly helps
your body’s recovery, which helps the body achieve
deeper levels of restful sleep!

21
 PA R T 2 :
TRAINING
 TRAINING

TRAINING SPLITS

Your ‘training split’ refers to how you design and enjoy the most and what works best for your goals,
structure your programme of weight training. There your schedule and your body. Naturally we wanted
is no ‘perfect split’ in terms of seeing progression. to put some of ‘ourselves’ and our own training
Your training split should take into account a experience into this guide, so these are all training
number of factors including your day-to-day splits we have done and seen great progress with.
schedule & commitments, your training age, your This is also why all the training splits feature two
goals and your ability to recover. leg days; one with a hamstring and glute focus, the
other slightly more quad-focused (but still with
We have designed this guide to have 3 different some glute work because we all know how much
training splits to enable you to find what split you you all want to grow those glutes!)

MONTH 1

Push Pull Legs

x1 x1 x2

Month 1 is push/pull/legs split. The term ‘push’ and

‘pull’ relate to the movement patterns we perform
when doing exercises. For example, a shoulder
press or tricep extension is a pushing movement,
whereas a lat pulldown (as the name would
indicate) or a bent over row is a pulling movement.
Focusing on performing these specific movement
patterns is not only great for skill acquisition but
by grouping muscles together by function and
movement, you avoid over-stressing certain parts
of the body. This is because during ‘pull’ days you’re
allowing all ‘pushing’ muscles (predominantly
shoulders, chest and triceps) to recover and vice
versa. Grouping muscles together also enables you
to train more economically and hit certain muscles
more frequently. This in turn leads to more growth.

23
 MONTH 2

Shoulders Chest Legs

& Arms & Back x2
x1 x1

Month 2 again has two leg workouts, a shoulders

& arms workout and a chest & back workout.
Combining antagonist muscle groups like chest
& back and biceps & triceps together might
seem unusual at first, but training opposing or
‘antagonist’ muscle groups together ensures you
to achieve a training balance on opposing sides
of the body (giving you a proportional physique,
which in turn limits the risk of injury), as well as
enabling quicker recovery due to the structure of
the nervous system.

MONTH 3

Upper Upper Legs

x1 & Lower x2
x1

Month 3 is what you’d call a ‘hypertrophy

specialization’ split, as the focus of this split is to
put more volume and frequency through the legs
to encourage more growth. This split involves two
leg workouts, one upper body workout, and one
workout that is a mixture of both upper and lower.
This split is last in our guide as it is arguably the
most advanced; requiring more experience in
lifting and the ability to recover faster due to the
frequency that the lower half is trained.

The splits, as well as the workouts themselves, have

a natural progression so we highly recommend you
follow the guide as written, starting with Month 1
and ending with Month 3. We hope in experiencing
different training splits, as well as understanding
the benefits of each, that you’re able to find what
works best for you.

24
 TRAINING SYSTEMS

Training systems are the methods used to structure

resistance training programmes. There are a wide
variety of different systems you can utilise to
structure your training, with different effects. Our
guide begins with introducing you to the simplest
of training systems, working through into more
complex ones as the guide progresses.

MULTIPLE SETS U N I L AT E R A L M O V E M E N T S

When you perform more than one set of an exercise. This refers to performing exercises that work one

Our guide is unusual in that a lot of exercises are limb exclusively or primarily work one limb.

only 2-3 sets. Know that you don’t have to always For example, a Bulgarian split squat works one
perform 4-5 sets for every single movement in your leg primarily versus a barbell back squat. The key
training. Performing two (or three) allows for more benefit of unilateral training is that it enables
variety in your training (without over-doing it on you to even out imbalances in size and strength,
volume), increased motor unit recruitment, and which in turn reduces the risk of injury. Single limb
greater total hypertrophy (growth)! movements also improve balance and stability. For
example, a Bulgarian split squat improves stability
in the hips, whilst a single arm row recruits the
PYRAMID SET core as a stabilising muscle. These benefits transfer
fantastically back to bilateral movements.
When you increase weight each set or decrease it (if
you decrease it this is termed a Reverse Pyramid).

If you increase the weight, the reps would decrease. ‘BACK OFF’ SET
Alternatively if you start with a heavy load with
which you could only perform 4-6 reps, the reps When after completing a number of sets at a
would increase as you decreased the load each set. heavy weight and lower reps for your final set(s),
The benefit of this training system is it ensures a you reduce the weight and perform a set with a
high volume of work due to multiple sets. Reverse much lighter load but significantly higher reps.
pyramids are also particularly beneficial for growth This protocol enables you to keep the overall volume
as you can perform your heaviest load when you high for your workout (which is key for muscular
are least fatigued (and so recruit the most muscle growth) but also enables you to make strength
fibres) and can then ‘burn out’ the muscle with gains from lifting with a much heavier load for the
lighter loads after. This type of pyramid takes majority of your working sets. The higher rep range
the muscle to failure more frequently: a key for Back Off sets also enables a different set of
consideration when growth is your goal. muscle fibres to be targeted and muscles respond
well to varying types of resistance.

25
 DROP SET COMPOUND SET, SUPERSET,
TRI-SET OR GIANT SET

When after completing the stated reps for a set,

When you perform multiple exercises back to
you immediately, without rest, drop the weight
back with minimal rest in-between.
and complete another given amount of reps or
perform reps until failure. Compound set’s and superset’s refer to performing
two exercises back to back. Supersets are when
For example: “2 x 10-12 *Final set = drop set for
you perform two exercises back-to-back that use
another 15 reps*” or “3 x 8 *Each set = drop set for
opposing muscle groups whilst a compound set
another 12 reps*”. The same concept applies to
is the performance of two exercises that activate
a ‘double’ or ‘triple’ drop-set; in which case you
the same muscle group. A tri-set is three exercises
would complete a set of reps, drop the weight,
performed back to back and a giant set is four.
perform another given amount of reps, then drop
The benefit of this training system is that is allows
the weight again, and so on. The benefits of drop
you to almost double the overall volume in your
sets are that during straight sets (e.g. 8-12 reps
workout in a time efficient manner. The intensity
with one weight), you are only recruiting a certain
of performing multi-joint movements back-to-
amount of muscle fibres, by dropping the weight
back also triggers the release of growth hormone,
and doing more reps or going to failure you begin
a key hormone for muscle hypertrophy as well as
to recruit reserve fibres – and in short: more muscle
strength.
fibres recruited equals more muscular growth.

R E S T - PAU S E S E T N E G AT I V E R E P S

This training system is when you perform a given This training system utilises the fact that a muscle is
number of reps (usually lower reps with something 20-30% stronger eccentrically than concentrically.
fairly close to your maximal load for that lift) and The concentric part of a movement is when the
then ‘rest’ or ‘pause’ briefly: for anywhere between muscle is shortening, such as when your bicep
10-20 seconds. is curling a weight up. The eccentric part of a
Essentially you’re breaking one set down into movement is when the muscle is lengthening, i.e.
lots of mini-sets. This training system is highly when you lower the weight on lying leg curl, your
effective for producing size and strength gains hamstrings are lengthening. Eccentric training
because: 1) you are able to perform a fairly high utilises more muscle fibres (than concentric),
volume despite a fairly heavy load (this combined creating more damage and so can be used to
with a caloric surplus, leads to increased muscle increase muscular hypertrophy, as well improving
growth), 2) performing the same movement in strength. Negative reps or ‘two-up-one-down’ reps
quick succession for multiple sets trains your CNS are when you lift a weight with both limbs but
(Central Nervous System) to become more adept lower the weight using one, i.e. on a lying leg curl
at that movement, leading to increases in strength. you would lift the weight with both legs but lower
However this training system is extremely taxing on it with one.
the body and CNS, so should be applied sparingly
to programmes.

26
 TEMPO TRAINING
H O W , W H AT & W H Y

Tempo training is something that is often

neglected in the majority of workout guides or
programmes you see. Yes, it can be a little complex
to understand at first, but when properly applied
it will transform your training and you will reap
the benefits! Focusing on the how, as well as the
how much when it comes to lifting is vital. Exercises
should be performed in a smooth and controlled
motion; too fast, and momentum becomes a
key player and you will not sufficiently work the
right muscles.

Tempo training refers to the proper application of The primary components of an exercise are the
‘Time Under Tension’ (TUT) when performing an concentric phase and the eccentric phase. The
exercise. It means paying attention to how fast or concentric part of a movement is when the muscle
slow you are performing certain parts of an exercise. is shortening or contracting, such as when your
Eight reps of an exercise performed very explosively bicep is curling a weight up. The eccentric part of a
both on the way up and the way down is not going movement is when the muscle is lengthening, i.e.
to have the same training effect as if you pause or when you lower the weight on lying leg curl, your
slow down at certain points in the range of motion. hamstrings are lengthening.

There are four numbers that constitute the tempo of

an exercise, so it may look something like this:

2-1- 1-0

ECCENTRIC MID-POINT CONCENTRIC TOP-POINT

PHASE PAUSE PHASE PAUSE
Muscle is Muscle is in Muscle is Top of the
lengthening stretch position shortening move

The first number (2) is the ‘eccentric’ phase. The second number
(1) denotes any pause at the midpoint (when the muscle is in a
stretch position). The third number (1) is the concentric part of
the lift, when the muscle is contracting or shortening. The last
number (0) denotes any pause at the top of the concentric phase.

27
 When performing a squat this would mean you squat
down for a count of 2 seconds (this is the eccentric
part of the movement as your hamstrings/glutes/
quads are lengthening), you then pause for 1 second
at the bottom of the squat (the midpoint). You then
drive the weight up, returning to a standing position
(or contract your hamstrings/glutes/quads) quickly
in 1 second and then immediately begin to lower for
2 seconds again, without pausing at the top of the
movement (hence the ‘0’). Remember that as you
fatigue through the course of the set naturally the
concentric phase will slow down!

Understandably it’s easy to get confused with tempo

for exercises that do not begin with the eccentric part
of the movement; for example a pull up or a bicep
curl. However, always remember the eccentric part of
the movement is the first number written!

POST-WORKOUT CIRCUITS

So you’ve just done a killer workout, sweated right

through your Lulu’s and now we’re telling you to do
more exercise?! We’re not crazy, here’s why:

Post-workout circuits enable you to put more Our guide includes 3 different types of post-workout
volume (work) & metabolic stress on muscle groups circuits. The upper body post-workout circuits are
you’d like to develop more. More volume, equals focused on developing your back and shoulders,
more growth. Although we’ll add that post-workout whilst the lower body post-workout circuits are
nutrition is vital here to enable your muscles to focused on developing your glutes. We have also
recover and grow. These circuits are primarily done included metabolic post-workout circuits; these are
with either light resistance or bodyweight and utilise ideal for those with whose goal is primarily fat loss.
higher reps. This means they are not as taxing on the There are 3 different upper body circuits to choose
body and central nervous system as heavier lifting from, 4 different lower body circuits to choose from
and lower rep ranges are. This ensures you are getting and 5 different metabolic circuits.
the recovery needed but also maximising potential
growth & progress.

28
 GLUTE TRAINING 101
KEY PRINCIPLES

Your glutes are made up of 3 different muscles; the

glute maximus, glute medius and glute minimus.
You need to ensure you’re performing exercises
that target all 3 of these muscles (the workouts in
our guide are specifically designed to do just this).

The glutes are the biggest, strongest and most

powerful muscles in the body. They’re highly
resilient and can handle a large amount of training
volume; so don’t be afraid to go for it in the gym
when training them!

The glutes are made up of an almost equal amount

of fast twitch and slow twitch muscle fibres. What
does this mean? Muscles that contain primarily
slow twitch muscle fibres respond best to higher
rep training, the opposite is true of muscles that
contain primarily fast twitch muscle fibres. This
means that variety is king; glutes respond best to
a variety of rep ranges, loads & exercises! (Again
this is something we ensure is covered through the
guide’s workouts & the post-workout circuits.)

Mind-muscle connection is vital; you really need

to think about your glutes when training them,
don’t just go through the motions! Mind-muscle
connection is also highly individual; exercises
that work best for some might not work as well
for others. The exercises that you find target your
glutes best might be very different to the girl next
to you in the gym. Only trial, error & practice will
enable you to discover which exercises work best
for you!

29
 PA R T 3 :
PROGRAMME
 PROGRAMME

GENERAL GUIDELINES

Read the workouts carefully and do your best to

complete the programme as written.

Always remember: TIME UNDER TENSION & FORM

OVER WEIGHT are key. Do not rush through the
movement and focus on the muscle you’re trying
to work. You need to find that balance between
pushing yourself but also ensuring you’re working
the right muscle.

Breathing: focus on trying to breathe in on

the eccentric phase and breathe out on the
concentric phase!

If you’re unsure on your form, refer to the ‘Members’

section on our website www.gains4girls.com
where videos of all the workouts are available or ask
a trainer at your gym to check your form is correct.

If you’re unsure on any exercise in any of the

workouts, again, refer to the ‘Members’ section on
our website where videos of every single exercise
and workout can be found.

31
 WORKOUT KEY

HIIT
High Intensity Interval Training

LISS
Low Intensity Steady State

BB
Barbell

DB
Dumbbell

KB
Kettlebell

AMRAP
As many reps as possible

ROM
Range of Motion

The letter ‘A’, ‘B’ or ‘C’ denotes a compound set,

superset or tri-set. This is where you perform all the
‘lettered’ exercises back-to-back without rest, only
resting once you have completed all the reps for
both or all exercises.

An exercise which only has a number and no letter

following it, is a not a superset; just complete the
exercise for the number of sets/reps stated, rest for
the time written in the ‘rest’ column, then go again.

32
 STRUCTURE OF THE GUIDE

MONTH 1 MONTH 2 MONTH 3

LEGS 1
LEGS 1
Glutes/Ham focus LEGS 1
Glutes/Ham focus
Glutes/Ham focus
PUSH
UPPER
Chest, Shoulders, Tri’s CHEST & BACK
LEGS 2
LEGS 2 LEGS 2
Quads/Glutes focus
Quads/Glutes focus Quads/Glutes focus
FULL BODY
PULL SHOULDERS & ARMS
Upper/Lower
Back, Bi’s

TWO-WEEK PROGRAMME
MONTH 1 EXAMPLE

MON MON
Legs 1 Push

TUES TUES
Push Cardio
(Optional)
WEDS
Cardio WEDS
(Optional) Legs 2

THURS THURS
Legs 2 Pull

FRI FRI
Pull OFF

SAT SAT
OFF Legs 1

SUN SUN
Legs 1 Push

33
 CARDIO
HOW MUCH SHOULD I BE
DOING AND WHY?

This entirely depends on your goal and the focus training programme, or you risk hindering your
on your training. If you’re looking to gain muscle recovery & elevating cortisol levels (which ultimately
mass, we’d recommend limiting your cardio to hinders fat loss). LISS is less taxing on the body and
1-2 sessions per week and focus primarily on short so can be performed more frequently.
bouts of HIIT cardio or a metabolic circuit. If you’re
looking to lose body fat both HIIT and LISS will Please keep in mind that alongside your training
be beneficial. We’d recommend performing no and cardio regime, nutrition will play a vital role in
more than 2 HIIT sessions per week alongside your your ability to achieve either of these goals.

TYPE EQUIPMENT WORK / REST / SETS COOL DOWN

HIIT Treadmill (or ‘Deadmill’ 15 secs ON / 40 secs OFF x 10 10 mins

Sprints)
Track Sprints (outside)
Bike
Sled Pushes

LISS Treadmill 20-30mins N/A

Bike
Stair-Master
X-Trainer

Metabolic Circuit 1) Bodyweight Option a) Jump Squats N/A

b) Press Ups
c) Burpees
d) Mountain Climbers
30 seconds of each exercise, with
10 seconds rest between exercises & 30
seconds between sets. Complete 4 sets.

2) Kettlebell Option a) Single KB Clean & Press

8 reps per arm
b) KB American Swings (Single KB)
20 reps
c) KB Double Rack Squats
15 reps
d) Single KB Single Leg Deadlift
10-12 reps per leg
10 seconds rest between exercises &
30 seconds rest between sets.
Complete 4 sets

Step Count Goal N/A (Ideal for those who lack Aim for: N/A
time, need extra recovery 10k for those in a sedentary job
15k for those in a more active job
or are primarily focused on
gaining muscle mass)

34
 ABS

We recommend training abs 1-2 times per week.

Training abs more than this is unnecessary as
you indirectly train abs when performing heavy
compound lifts (which make up the basis of our
guide).

Remember that training abs won’t get you abs; abs

are “made in the kitchen” and unless your body
fat is low enough you could do all the leg raises
you want but they won’t show. Also please bear in
mind that genetics also play at role; some people
are genetically pre-disposed to carry less fat around
their middle or are able to have more visible abs at
a higher body fat percentage.

Pick two of the below options to superset and

perform 4-5 sets, resting for 20-30 seconds between
supersets.

OPTION EXERCISE SETS REPS REST

1 Hanging (or Lying) Knee or Leg Raises 4-5 10 20-30secs

2 Ab Roll Outs 4-5 8-10 20-30secs

3 Rope Cable Crunches 4-5 15 20-30secs

4 Decline Sit-Ups 4-5 15 20-30secs

5 Plank Reaches 4-5 20 20-30secs

35
 MONTH 1

LEGS 1
GLUTES / HAMSTRINGS

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Thor hip band above knee

Banded Glute Bridges joint. Elevated both feet on
Activation A 2 x 20 2-0-1-1 N/A
(both feet elevated) bench. Keep knees apart,
drive through heels.

2 x 15-20
Activation B Banded Crab Walks 2-0-1-0 30 secs Band around forefoot.
(each way)

3 x 10-12
*then final set = Don’t let your head
Back Off Set rock back. Keep looking
1 BB Hip Thrusts 2-0-1-1 60 secs
- reduce weight by forwards and drive up with
25% and perform the hips.
AMRAP*

Keep your lats tight and

shoulders back as you
bring the bar up; imagine
2 Sumo Deadlifts 3 x 10-12 2-0-1-0 60 secs
pinching your shoulder
blades together. Don’t let
your back round.

2 x 10-12 Foot high on plate.

3A Single-Leg Leg Press 2-0-1-0 N/A
(per leg) Drive through on heel.

Imagine pushing through

your heel. Keep core
2 x 15-20
3B Cable Kickbacks 2-0-1-1 45 secs engaged so as not to put
(per leg)
pressure through your
lower back.

Keep the dumbbells

touching your thighs.
4A DB Stiff-Leg Deadlifts 3 x 10-12 3-1-1-0 N/A Drive your hips backwards,
loading your weight into
your heels.

Hinge your hips back.

Don’t bend at the knee too
Cable Glute Pull Throughs
4B 3 x 20-25 2-0-1-1 60 secs much. Keep arms relaxed.
(rope attachment)
Drive forward, squeezing
your glutes.

1 x 15-20 Lean forward to ensure

*followed by hip flexors aren’t primary
5 Hip Abductor Triple Drop Set 2-0-1-1 N/A mover in exercise. Squeeze
- for each drop, glutes when legs are fully
perform reps until extended.
failure*

36
 MONTH 1

LEGS 2
QUADS / GLUTES

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Thor hip band above knee

joint. Set feet hip width
Activation A Banded Squats 2 x 15-20 2-1-2-1 N/A apart. As you squat down,
push your knees out against
the band.

Thor hip band above knee

Banded Glute Bridges joint. Elevated both feet on
Activation B 2 x 20 2-0-1-0 30 secs
(both feet elevated) bench. Keep knees apart,
drive through heels.

Set feet wider than hip

width. Keep chest up as
Pause Squats 60 secs
1 3 x 8-12 2-3-1-0 you squat down. Pause for
(Sumo Stance)
3 seconds at the bottom of
each squat.

2 x 8-10
Back foot elevated. Keep
(per leg)
chest up and push your
DB Split Squats *Final set =
2A 3-1-1-0 N/A hips back as you bend
(or Bulgarian Split Squats) Drop Set
at the knee, loading your
to bodyweight for
weight into your heel.
another 15-20 reps*

2 x 10-12
*Final set = Extend leg up, squeeze
2B Leg Extension Drop Set 2-0-1-1 N/A quad at top, control the
for another weight on the way down.
20 reps*

3x
[8 reps feet high/
wide immediately
followed by 8 reps
Feet high on plate, drive
feet narrow/middle]
3 Leg Press 2-0-1-0 60 secs through heels. Don’t lock
*Final set =
out at the top.
Drop Set
for another
20 reps feet
shoulder width*

Ensure you don’t arch your

3 x 12-15
back, count for 3 seconds
*Final set =
4A Lying or Seated Leg Curl 3-1-1-1 N/A on the eccentric phase.
Drop Set
Keep your calves in flexed
reps until failure*
position.

Keep your chest up.

3 x 10-12 Imagine sinking down
4B Walking DB Lunges 2-0-1-0 60 secs
(per leg) into the lunge, rather than
forward.

Flare feet out, drive up

through heels. If you struggle
Glute-Focused Back Extension to feel your glutes, round
5 1 x 40 2-0-1-1 N/A
(on 45° hyper) the upper back slightly.
Don’t come up too high.

37
 MONTH 1

PUSH
CHEST / SHOULDERS / TRICEPS

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Grip slightly wider than

shoulder width. Keep
elbows pointed forward.
Place bar on collarbone
1 Standing Military Press 3 x 8-10 2-0-1-0 60 secs
and extend arms until bar
is overhead, lower back
down to collarbone. Do
not use your knees to help.

2x8 Keep elbows in line with

*Each set = shoulders. Start with DBs
2 Seated DB Shoulder Press Drop Set 2-0-1-0 60 secs at shoulder height and
for another extend arms up until they
12 reps* touch at the top.

2 x 8-10
*Final set = Set bench at 45° incline.
3A Incline Bench DB Chest Press Drop Set 3-0-1-0 N/A Keep elbows level with
for another shoulders.
10-12 reps*

Keep elbows tucked in.

3B Flat Bench Plate Press 2 x AMRAP 2-0-1-0 60 secs Pull plate towards belly
button.

Keep upper body still.

2 x 8-10
Keep arms straight
*Each set =
throughout the movement
4A Standing DB Lateral Raises Drop Set 2-0-1-0 N/A
but don’t lock out elbows.
for another
Raise DBs until level with
15 reps*
shoulders.

Extend arms out straight,

4B Seated Plate Twists 2 x AMRAP N/A 60 secs
level with shoulders.

2 x 10-12
*Each set = Keep upper body still.
Tricep Press-Down
5A Drop Set 2-1-1-2 N/A Keep elbows still and close
(rope attachment)
for another to body.
15 reps*

Keep hips close to the

Tricep Dips
5B 2 x AMRAP 2-0-1-0 60 secs bench throughout the
(against bench)
movement.

Engage core and ensure

6 Wide-Arm Press Ups 2 x AMRAP 2-0-1-0 30 secs hips don’t drop/your back
doesn’t arch.

38
 MONTH 1

PULL
BACK / BICEPS

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Use handle attachment.

1A Single-Arm Seated Cable Row 2 x 10-12 2-0-1-1 N/A Imagine pulling from your
elbow.

2 x 8-10
*Final set = Keep your back flat.
1B Single-Arm DB Row Drop Set 2-0-1-1 60 secs Imagine pulling from your
for another elbow.
15 reps*

Lean back slightly. Press

3 x 10-12
your shoulders down, away
*Final set =
from your ears. Relax your
2A Wide Grip Lat Pulldown Drop Set 3-0-1-1 N/A
traps. Imagine pulling from
for another
your elbows as you drive
15 reps*
the weight down.

Set bench at 45° incline

Rear Delt DB Flyes on Incline
and chest against bench.
2B Bench (or Seated Bent-Over 3 x 8-10 2-0-1-1 60 secs
Keep arms straight but
Rear Delt Flyes)
don’t lock out your elbows.

Hinge at the hips, keep

your back flat and weight
2 x 8-10
in your heels. Hold the
*then final set =
BB Bent Over Row Back Off Set barbell with your palms
3 - reduce weight by
2-0-1-0 N/A facing upward, arms
(supinated grip)
20% and perform extended. Imagine pulling
AMRAP* from your elbows as you
drive the weight up.

2 x 10-12
*Final set = Keep your elbows tucked
Cable Bicep Curl N/A
4A Drop Set 3-0-1-1
(straight bar attachment) in and upper body still.
for another
15 reps*

Keep your elbows tucked

4B Standing Hammer Curls 2 x 12-15 2-0-1-0 60 secs
in and upper body still.

Pull the rope apart and

Standing Cable Face Pulls towards your face, keeping
5A 2 x 12-15 2-0-1-1 N/A
(rope attachment) elbows level with your
shoulders.

Cables level with your

shoulders. Keep your
arms straight as you pull
the cable back until your
5B Rear Delt Cable Flyes 2 x 10-12 2-0-1-1 60 secs
arms are horizontal to your
shoulders/ Do not use any
attachment - just hold the
end of the cables.

39
 MONTH 2

LEGS 1
GLUTES / HAMSTRINGS

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Band above knees. Lean

forward. Drive knees apart,
Activation A Band Seated Hip Abduction 2 x 30 2-0-1-0 N/A
squeezing glutes at widest
point.

Back on floor, one foot on

Single-Leg Glute Bridges 2 x 15
Activation B 2-0-1-1 30 sec bench/step. Squeeze glutes
(foot elevated) (per leg)
at the top of the moment.

Keep calves in flexed

Single-Leg Cable Leg Curl 2 x 15-20
position when performing
(lying face down on a bench or (per leg)
1 3-0-1-1 30 secs the movement. Count for
floor) or
3 seconds on the eccentric
Seated Leg Curl 2 x 12-15 phase.

Can add slingshot band

3 x 8-10
*then final set = above knees for greater
BB Glute Bridges Back Off Set activation. Ensure your feet
2 (from floor)
2-0-1-1 60 secs
- reduce weight by are placed close to your
25% and perform glutes otherwise you’ll recruit
AMRAP*
your hamstrings too much.

We suggest a warm up set

before first set. Keep your
Reverse Pyramid
lats tight and shoulder
1 x 6-8
3 Sumo Deadlifts 2-0-1-0 60 secs back as you bring the bar
1 x 8-10
up; imagine pinching your
1 x 12-15
shoulder blades together.
Don’t let your back round.

Keep your back flat and

knees soft but not bent.
Hinge at the hips, loading
4A DB Stiff-Leg Deadlift 2 x 10-12 3-1-1-0 N/A
weight into your heels. Keep
DBs touching your thighs as
your lower them down.

Rope Cable Squats (or Rope attachment and

4B 2 x 15-20 3-1-1-0 60 secs
Cable Glute Pull Throughs) cable at bottom.

Keep your chest up.

Imagine sinking down
2 x 10-12
5A Wide-Step Walking DB Lunges 2-0-1-0 N/A into the lunge rather than
(per leg)
forward. Take a wide step
out at an almost 45° angle.

2 x 15-20
Lean forward to ensure
*Each set =
5B Hip Abductor 2-0-1-1 60 secs hip flexors aren’t primary
Drop Set
mover in exercise.
reps until failure*

Rest as needed, but

minimally. Don’t let your
6 BB Hip Thrusts 1 x 50 2-0-1-1 N/A head rock back. Keep
looking forwards and drive
up with your heels.

40
 MONTH 2

LEGS 2
QUADS / GLUTES

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Thor hip band above knee

joint. Set feet hip width
Activation A Banded Squats 2 x 15-20 2-1-2-1 N/A apart. As you squat down
push your knees out
against the band.

Round upper back. Dig

heels in. Keep toes in air.
Activation B Glute-Focused Back Extension 2 x 15-20 2-0-1-1 30 secs
Drive up by squeezing
glutes.

3 x 8-10
(per leg)
Always complete all reps
*Final set =
on one leg then change.
Drop Set
Keep your chest up and
1 BB Reverse Lunges for another 2-0-1-0 60 secs
focus on loading your
10-12 reps per leg,
weight into your front heel
then drop set again
when stepping back.
to bodyweight for
15 reps per leg*

2 x 8-10 Stand with both feet on

*Each set = bench/aerobic steps. Keep
2 Elevated DB Squat Drop Set 3-0-1-1 60 secs chest up as you squat
for another down and load weight into
12 reps* your heels.

2 x 21
Ensure your back doesn’t
7 = toes turned out
3 Leg Extension 2-0-1-1 45 secs arch. Squeeze quads at the
7 = feet neutral
top of the movement.
7 = toes turned in

Pyramid
1 x 12-15
1 x 8-10
Feet wide and high. Drive
1 x 6-8
4A Leg Press N/A through heels. Don’t lock
*Final set =
out knees.
Drop Set
for another
20 reps*

Complete all reps on one

3 x 12 leg then swap. Keep chest
4B Step Ups with DBs 2-0-1-1 60 secs
(per leg) up as you step up and
drive through your heel.

Ensure you don’t arch your

back. Count for 3 seconds
5A Seated Leg Curl 2 x 10-15 3-0-1-1 N/A on the eccentric phase.
Keep your calves in flexed
position.

Back on floor, one foot

Single-Leg Glute Bridges 2 x 20 on bench/step. Squeeze
5B (foot elevated) (per leg)
2-0-1-1 60 secs
glutes at the top of the
movement.
41
 MONTH 2

SHOULDERS / ARMS

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Grip slightly wider than

shoulder width. Keep
elbows pointed forwards.
1A Seated BB Shoulder Press 3 x 8-10 3-1-1-1 N/A Place bar on collarbone
and extend arms until bar
is overhead. Lower back
down to collarbone.

Bend over so your chest is

close to knees. Hold DBs
underneath your knees,
Seated Bent-Over Rear Delt palms facing each other.
1B 3 x 10-12 2-0-1-1 60 secs Keep arms straight, but
Flyes (with DBs)
don’t lock out elbows as
you lift DBs up. Raise until
level with shoulders.

Keep upper body still.

2 x 8-10
Keep arms straight
*Each set =
throughout the movement
2A Standing DB Front Raises Drop Set 2-0-1-0 N/A
but don’t lock out elbows.
for another
Raise DBs in front of you
15 reps*
until level with shoulders.

2 x 10-12 Grip bar with hands closer

*Each set = than shoulder width. Raise
2B BB Upright Row Drop Set 2-0-1-0 60 secs your elbows up and to the
for another side until bar is just below
12 reps* chin level.

Lying on flat bench,

keep elbows tucked in
and pointed forwards.
Skull-Crushers
3 3 x 8-12 3-0-1-0 60 secs Keep arms horizontal to
(fixed BB or EZ bar)
body and bending at the
elbows. Lower weight
towards forehead.

2 x 8-10
Keep upper body still. Keep
*Final set =
arms straight throughout
Double Drop Set
4 Standing DB Lateral Raises 2-0-1-0 N/A the movement but don’t
for each drop
lock out elbows. Raise DBs
perform
until level with shoulders.
10-12 reps*

C O N T I N U E S O N N E X T PAG E

42
 MONTH 2

SHOULDERS / ARMS (cont.)

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Keep upper body still.

Palms facing outwards.
5A Standing Supinated DB Curl 2 x 8-12 3-0-1-1 N/A
Keep elbows still and
tucked in.

Keep upper body still.

Tricep Press-Down
5B 2 x 10-12 2-0-1-1 N/A Keep elbows still and close
(rope attachment)
to body.

Keep elbows tucked in

2 x 12-15
and pointed forwards.
Overhead Tricep Extension *Final set =
5C 2-0-1-1 60 secs Extend forearm, keeping
(straight bar attachment) Drop Set
elbows still until arms are
reps until failure*
fully extended.

Keep elbows in line with

shoulders. Start with DBs
at shoulder height and
2x extend arms up until they
[5 bottom-half, touch at the top, but only
6 Multi-ROM DB Shoulder Press
5 top-half,
2-0-1-1 45 secs
lower halfway. For next
10 full reps] 5 reps start halfway and
lower the shoulder height.
For final 10 reps perform
full movement.

43
 MONTH 2

CHEST / BACK

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Use assisted machine or bands if

Pull Ups
1 2 x 8-10 4-0-1-0 45 secs needed. Keep your elbows out level
(wide grip)
with your shoulders as you ‘pull’ up.

We recommend 1 warm up set.

Set bar just above knee level on
the power/squat rack pins. Feet
should be under your hips, soft
knees, with your hips hinged
2 Rack Pulls 3 x 10-12 2-0-1-1 60 secs
and back. Back should be flat
and remain flat throughout the
movement. Pull the weight up
by driving forward with your hips
until you’re in an upright position.

Grip the bar so your forearm

and upper arm are at 90°. Lower
the bar so it stops just before

3 BB Bench Press 3 x 10-12 3-0-1-0 60 secs touching your middle chest.

Focus on driving the weight up
by squeezing your chest muscles
together.

Aim to keep weight the same

3 x 10-12 throughout the rest pause set. Lean
Lat Pulldown Rest 10 secs back slightly. Press your shoulders
4 (wide grip) 1x8 3-0-1-1 60 secs down, away from your ears. Relax
Rest Pause Set Rest 10 secs your traps. Imagine pulling from
1x4 your elbows as you drive the weight
down.

Lie flat with arms extended

straight above you, palms facing
each other. Keep a slight bend in
5A Flat Bench DB Flyes 2 x 10-12 2-1-1-1 N/A
your elbows. Lowers DBs until you
feel a stretch in the best then drive
DBs back up to starting position.

BB Press Keep elbows tucked in to hit triceps.

5B 2 x 12-15 2-0-1-0 60 secs
(close grip) Lower BB towards belly button.

2 x 8-10
*Final set =
Keep your back flat. Imagine
6A Single-Arm DB Row Drop Set 2-0-1-1 N/A
pulling from your elbow.
perform 10 reps
each arm*

Grip the bar wider than shoulder

width, palms facing down. Arms
should be fully extended in front
Straight-Arm Pulldown
of you. Keeping a flat back lean
6B (straight bar/long bar 2 x 15-20 2-0-1-1 60 secs
forward slightly. Pull the bar down
attachment)
by squeezing your lats and keeping
your arms straight until the bar is by
your thighs.

44
 MONTH 3

LEGS 1
GLUTES / HAMSTRINGS
ORDER EXERCISE SETS x REPS TEMPO REST NOTES

2 x 15
Activation A Banded Crab Walks 2-0-1-0 N/A Band round forefoot
(each way)

Thor hip band above knee

Banded Glute Bridges joint. Elevate both feet on
Activation B 2 x 20 2-0-1-1 30 secs
(both feet elevated) bench. Keep knees apart, drive
through heels.

Pyramid Set
1 x 12-15
1 x 8-10 Keep upper body still. Keep
1 x 6-8 arms straight throughout the
BB Hip Thrusts *then final set = 2-0-1-0 60 secs
1 movement but don’t lock out
(banded) Back Off Set elbows Raise DBs in front of
- reduce weight by you until level with shoulders.
25% and perform
AMRAP*

3x8
(per leg) Focus on slow eccentric. Back
*Each set = foot elevated. Keep chest up
Single DB Split Squat (or
2A Drop Set 3-0-1-0 N/A and push your hips back as
Single DB Bulgarian Split Squat)
to bodyweight you bend at the knee, loading
for another 15 reps your weight into your heel.
per leg*

This is a difficult exercise;

3 x 15-20 begin with bodyweight. Focus

2B Slow-Eccentric Step Ups 4-0-1-1 60 secs
(each leg) on activating glutes and
minimising quad action.

Aim to keep weight same

1 x 10-12
throughout sets. Ensure you
Rest 20 secs
Lying or Seated Leg Curl don’t arch your back,. Count
3 1 x 8-10 3-0-1-0 N/A
Rest Pause Set for 3 seconds on the eccentric
Rest 20 secs
phase. Keep your calves in
1 x 4-6
flexed position.

Place one foot about 1ft

behind the other, keeping
them shoulder width apart.
Hold DB in same hand as the

Single-Leg DB Deadlift 2 x 12-15 leg you are working (you can

4A 3-0-1-0 N/A
(both feet planted on floor) (each leg) hold something for support if
needed). Keeping soft knees,
hinge your hips back, loading
weight into your heels. Keep the
DB close to your thigh.

Single-Leg Hip Thrusts 2 x 15-20 Back on bench and foot on

4B 2-0-1-1 60 secs
(bodyweight) (each leg) another bench/step.

1 x 10-12
*Final set =
Band above knee joint. Feet
Triple Drop Set
5 Banded Leg Press 2-1-1-1 N/A wide/high on plate. Keep knees
for each drop
apart, drive through heels.
perform another
10 reps*

45
 MONTH 3

LEGS 2
QUADS / GLUTES

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Thor hip band above knee joint.

Set feet hip width apart. As you
Activation A Banded Squats 2 x 20 2-0-1-1 N/A
squat down push your knees out
against the band.

Band above knees, lean forward.

Activation B Band Seat Hip Abduction 2 x 30 2-0-1-1 30 secs Drive knees apart squeezing
glutes at widest point.

3 x 6-8
*then final set = We recommend 1 warm up set.
BB Squats Back Off Set Set feet wider than hip width.
1 2-0-1-0 60 secs
(wide/sumo stance) - reduce weight by Keep chest up as you squat
25% and perform down.
AMRAP*

6x4 Foot high on plate. Keep

2 Single-Leg Leg Press (each leg) 2-0-1-0 N/A swapping legs until each leg
continuous has completed a full 24 reps.

2 x 8-10
*Final set = Extend leg up, squeeze quad

2B Leg Extension Drop Set 2-1-1-0 N/A at top, control the weight on
for another the way down.
12-15 reps*

2 x 10-12
Sissy Squats using Leg Hold plate across chest. Turn
*Each set =
Extension and face the seat and perform
3 Drop Set 3-1-1-0 60 secs
(or Sissy Squat if your gym is movement as you would
for another
equipped with one) normally.
15 reps*

1 x 4 reps
Hold 4 secs Ensure you don’t arch your
1 x 4 reps back, count for 3 seconds on
4 Seated Leg Curl 3-0-1-0 N/A
Hold 4 secs the eccentric phase. Keep your
1 x 4 reps calves in flexed position.
Hold 4 secs

Can be done using lat pulldown

or partner assisted. Ensure
feet are secure. Lower towards
5A Nordic Ham Curls 2 x 6-8 4-0-1-0 N/A the floor as slowly as possible
without breaking/bending at
the hip.

C O N T I N U E S O N N E X T PAG E

46
 MONTH 3

LEGS 2 (cont.)
QUADS / GLUTES

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Keep your chest up. Imagine

Walking Lunges 2 x 12-15
5B 2-0-1-0 60 secs sinking down into the lunge,
(DB or BB) (each leg) rather than forward.

Lean foward to ensure hip

flexors aren’t primary movers in
6A Hip Abductor 2 x 20-25 2-0-1-1 N/A
exercise. Squeeze glutes when
legs are fully extended.

2 x 12-15
(per leg)
*Each set = Imagine pushing through your
Drop Set heel. Keep core engaged so as
6B Cable Kickbacks 2-0-1-1 60 secs
each set to banded not to put pressure through
(band around your lower back.
ankles) for another
20-25 reps per leg*

47
 MONTH 3

UPPER BODY

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Use V-bar attachment. Grip

V-bar with palms facing each
Lat Pulldown other. Keep elbows tucked in
1 2x8 5-0-1-0 60 secs
(neutral grip) and imagine pulling from your
elbows when driving weight
towards the top of your chest.

Set bar just above knee level on

the power/squat rack pins. Feet
3x8 should be under your hips, soft
1 x 15-20 knees, with your hips hinged
*then final set = and back. Back should be flat
2 Rack Pulls Back Off Set 2-0-1-1 60 secs
and remain flat throughout the
- reduce weight by movement. Pull the weight up
25% and perform by driving forward with your
AMRAP* hips until you’re in an upright
position.

Keep elbows in line with

shoulders. Start with DBs at
3A Seated DB Shoulder Press 3 x 8-10 2-0-1-0 N/A
shoulder height and extend arms
up until they touch at the top.

Keep upper body still. Keeps

arms straight throughout the
3B Seated DB Lateral Raise 3 x 8-10 2-0-1-0 60 secs movement but don’t lock out
elbows. Raise DBs until level with
shoulders.

Hinge at the hips, keep your

back flat and weight in your
heels. Hold the DBs with your

4A DB Bent Over Row 2 x 10-12 2-0-1-1 N/A palms facing one another,
arms extended. Imagine
pulling from your elbows as
you drive the weight up.

Cables level with your

shoulders. Keep your arms
straight as you pull the cable
back until your arms are
4B Rear Delt Cable Flyes 2 x 12-15 3-0-1-1 60 secs
horizontal to your shoulders.
Do not use any attachments
- just hold the ends of the
cables.

C O N T I N U E S O N N E X T PAG E

48
 MONTH 3

UPPER BODY (cont.)

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

Lying on flat bench. Keep

elbows tucked in and pointed

2x forwards for both exercises.

[8-10 For skull-crushers, keep arms

BB Skull-Crushers into Skull Crushers horizontal to body and bending

5A 2-0-1-1 N/A at the elbows, lower weight
Close-Grip Press straight into
12-15 Close-Grip towards forehead. For close-grip

Presses] press, keep forearms still and

lower elbows towards belly
button.

Set bench at an incline just

5B Incline Bench Hammer Curls 2 x 8-12 2-0-1-0 N/A above 45°. Keep palms facing
each other.

Tricep Dips Keep hips close to the bench

5C 2 x 20-25 2-0-1-1 60 secs
(against bench) throughout the movement.

Come underneath the bar and

grip the bar with your palms
facing away from you, wider
than shoulder width. Start with
Inverted Bodyweight Row arms extended straight and
6 (can be done on Smith 2 x AMRAP 2-0-1-0 45 secs
keeping your body in a straight
Machine or power/squat rack) line, pull yourself up towards the
bar until it touches your chest.
The higher you set the bar, the
easier the exercise.

49
 MONTH 3

FULL BODY

ORDER EXERCISE SETS x REPS TEMPO REST NOTES

BB Hip-Thrusts Don’t let your head rock back,

1A (from low bench or 3 x 12-15 2-0-1-2 10 secs keep looking forwards and drive
aerobic steps) up with the hips.

Hinge at the hips, keep your

BB Bent Over Row back flat and weight in your
1B (supinated grip)
3 x 10-12 2-0-1-1 10 secs
heels. Imagine pulling from your
elbows.

Stand with both feet on bench/

aerobic steps. Keep chest up
1C Elevated DB Squat 3 x 12-15 3-1-1-1 60 secs
as you squat down and load
weight into your heels.

Keep back flat and knees soft

but not bent. Hinge at the hips,

2A DB Stiff-Leg Deadlifts 3 x 10-12 3-0-1-0 10 secs loading your weight into your
heels. Keep DBs touching your
thighs as you lower them down.

Holding either plate across

chest or attach long resistance
Weighted or Banded
2B 3 x 15-20 2-0-1-1 10 secs band to back extension. Dig
Back Extension
heels in, keep toes in air. Drive
up by squeezing glutes.

3 x 8-10 Keep upper body still. Keep

*Each set = arms straight throughout the
2C Standing DB Lateral Raises Drop Set 2-0-1-0 60 secs movement but don’t lock out
for another elbows. Raise DBs until level
12 reps* with shoulders.

Grip slightly wider than

shoulder width. Keep elbows
pointed forward. Place bar on
3A Standing Military Press 2 x 8-10 2-0-1-0 10 secs collarbone and extend arms
until bar is overhead, lower
back down to collarbone. Do
not use your knees to help.

Keep your chest up. Imagine

2 x 10-12
3B DB Walking Lunges
(each leg)
2-0-1-0 10 secs sinking down into the lunge,
rather than forward.

Pull the rope apart and

Standing Cable Face Pulls towards your face, keeping
3C 2 x 15-20 2-0-1-1 60 secs
(rope attachment) elbows level with your
shoulders.

50
 POST-WORKOUT CIRCUITS

Choose these according to your current training

goal and/or particular muscle groups that are
a priority to you in terms of development and
progress. If your goal is to prioritise developing
your glutes we would recommend completing
one lower body post-workout circuit after each of
your upper body workouts. Likewise, if you’d like to
develop your back & shoulders more, choose one
upper body post-workout circuit to complete after
your lower body workouts.

If you have a fat-loss goal we’d recommend

completing one of the metabolic circuits after each
of your workouts. Remember these are just our
recommendations, you’re free to choose whatever
circuits you’d like when doing the guide.

UPPER BODY
PWO CIRCUIT

OPTION EXERCISE SETS x REPS REST

1 a) Seated DB Shoulder Press 3 x 12-15 N/A

b) Seated Close-Grip Row 3 x 10-12 N/A
c) Standing DB Lateral Raise 3 x 15-20 45 secs

2 a) Seated Wide-Grip Row 3 x 10-12 N/A

b) Seated Face Pulls 3 x 12-15 N/A
c) Seated Plate Twists 3 x 15 secs 45 secs

3 a) Single-Arm DB Row 3 x 10-12 N/A

(each arm)
b) Standing DB Shoulder Press 3 x 12-15 N/A
c) Standing DB Lateral Raise 3 x 15-20 45 secs

51
 LOWER BODY (GLUTE FOCUSED)
PWO CIRCUIT

OPTION EXERCISE SETS x REPS REST

1 a) Banded Hip Thrusts (bodyweight) 3 x 30 N/A

b) Glute-Focused Back Extensions 3 x 20-25 N/A
(or Banded Back Extensions)
c) Band Seated Hip Abduction 3 x 30-40 45 secs

2 a) Barbell Hip Thrusts 3 x 20-25 N/A

(band above knees, light-weight)
b) Banded Crab Walks 3 x 15-20 N/A
(band round forefoot) (each way)
c) KB Swings 3 x 20 45 secs

3 a) Banded Glute Bridges 3 x 20 N/A

(both feet elevated)
b) DB Stiff-Leg Deadlifts 3 x 12-15 N/A
c) Banded Glute Kickbacks 3 x 25 45 secs
(each leg)

4 a) Hip Abductor 3 x 25 N/A

b) Banded Glute Kickbacks 3 x 25 N/A
(each leg)
c) Single-Leg Glute Bridges 3 x 20 45 secs
(foot elevated) (each leg)

M E TA B O L I C
PWO CIRCUIT

OPTION FOCUS EXERCISES/METHOD SETS x REPS REST

1 Full a) Jump Squats 6-8 x 10 N/A

Body b) Battle Rope Slams or Slam Balls 6-8 x 15 15 secs

2 Full ‘Ladder Finisher’ See See

Body Choose between Burpees OR Jump Exercise/ Exercise/
Squats. Complete 10 reps of your Method Method
chosen exercise, rest (for as little as column column
possible) then complete 9 reps, rest, 8
reps, rest, and so on until you reach 1.

3 Lower a) Jump Squats 6-8 x 10-15 N/A

Body b) KB Swings 6-8 x 20 15 secs

4 Upper Battle Ropes - 10 secs on / 10 secs off See See

Body Exercise/ Exercise/
Method Method
column column

5 Lower Jump Squats - 10 secs on / 10 secs off See See

Body Exercise/ Exercise/
Method Method
column column

52
STRETCHING, FOAM ROLLING
& RECOVERY

Stretching, foam rolling and recovery are very

important elements of a workout. Essentially the
better you stretch and rehabilitate your body after
a workout, the quicker you will recover and can
train again. It can also help significantly to avoid
injuries, so have a read of our top tips below:

• Perform dynamic stretches pre-workout –

perform static stretches post-workout. Examples
of dynamic stretches are walking lunges, leg
swings, high knees, bum-kicks. Post-workout, static
stretches should be performed for between 30-60
seconds and repeat 2-3 times on each body part if
possible. Stretch your whole body after a workout,
focussing particularly on the muscles that you were
working.

• Self-myofascial release (AKA Foam Rolling) is

essentially massaging your muscles to release
muscle tightness or soreness. It’s very effective if
you have very bad DOMS (Delayed Onset Muscle
Soreness) or acute stiffness in a particular muscle.
You can also use a foam roller to loosen your
muscles and warm up pre-workout. Foam rollers
are affordable and can be bought cheaply on
Amazon or Sports Direct for under £10.

53
 FAQs

What if I miss a workout? Can I go on a night out and

drink alcohol?

We all miss workouts now and again. Whether

The short answer is absolutely YES you can. The long
it’s due to illness, tiredness or simply another part
answer is that if you want to, you can make more
of your life taking priority. The most important
‘calorie friendly’ choices when you are on your night
thing to remember, and we still have to remind
out which will help you stay on track. The problem
ourselves this, is that missing one workout will
with alcohol is that it’s empty calories, which
not significantly impact your progress. This guide
essentially means there is little to no nutritional
and your workouts should enhance your life and
value from consuming them. However, there are
wellbeing rather than control it.
some drinks which are more calorie-friendly than
others:
Can I have a ‘treat’ meal?
• Spirits with a mixer are generally good – so perhaps
vodka or gin with a ‘diet’ or slim-line option. Our
Yes! You absolutely can have a treat meal. Whether
favourite is a Hendricks gin with slim-line tonic and
this is a Dominos pizza or a tub of Ben and Jerry’s
cucumber!
ice-cream we wholeheartedly encourage you to
reward yourself for your hard work. That being said, • Wine and beer is generally not so good, with
be careful not to binge and then end up feeling higher calories per serving.
guilty and punishing yourself for eating ‘off track’.
Plan your treat meals, remember that this is a We are absolutely not saying don’t drink wine –
reward to yourself and enjoy it! we both drink wine! The most important thing
is that you enjoy yourself, and that you don’t feel
guilty afterwards. Wine is nothing that a hard gym
My DOMS (Delayed Onset Muscle
session can’t burn off.
Soreness) feel really bad
– should I still train?

What do I do if I am unwell?
If you’ve got bad DOMS you’ve worked hard so
well done! However there isn’t a hard and fast rule
If you are unwell then your priority needs to be
over training or not training with sore muscles.
to get better before you start training again. Your
It’s unlikely that you’ll do yourself any damage
body won’t be performing at it’s optimal level and
by training through them, but ultimately you’re
you could make yourself more unwell. Rest, and
the best judge of your body and if you think it’s
recuperation just have to be your priorities – you
going to do you more harm than good then we’d
won’t lose your gains overnight so listen to what
recommend choosing a different body part to train
your body is telling you.
or warming up and having a stretching / foam
rolling session instead (see Recovery section on p53
for more information on this).

54
 I feel demotivated - I feel really guilty after having a cheat
what can I do to fix this? meal - how can I stop this?

We all have times where we feel demotivated for To start with, stop calling it a ‘cheat’ meal! You aren’t
whatever reason. Whether it’s that our confidence ‘cheating’ yourself by eating one meal, or eating for
is particularly low or we just can’t be bothered to a whole day or a week off track. You aren’t a bad
go and workout, we’ve all been there so don’t for person for eating something delicious that you
one second think that you are alone! It can be really love! The guilt associated with the phrase ‘cheat
difficult when starting a 12 week programme such meal’ is something that we do not associate with.
as this, as the end seems quite far away, so here are We like to call so-called ‘cheat’ meals ‘treat’ meals

our top tips to combat this demotivation: instead, because they’re a reward for our hard work!
You haven’t bought this guide to ‘cheat’ yourself,
• Think about and look at your progress. If you’ve you’ve bought this guide to work hard in the gym
been doing this guide then we hope that you have so that you can reward yourself for that.
been taking progress photos! Take a look at some
of these and see how far you’ve come – perspective Lastly, it’s very important to remember that one

is a funny thing and often we don’t see the same meal ‘off-track’ will not ruin your progress. You

progress in the mirror as everyone else around us don’t make progress from eating one healthy meal,

is seeing. or doing a single gym session, so equally you won’t

lose your progress if you have a treat!
• Take a look on social media (and also take it with
a pinch of salt)
I’ve developed calluses on my hands
from lifting dumbbells and barbells –
Th e g y m i s r e a l l y b u sy a n d t h e
what can I do to help this?
equipment I need for the workout isn’t
free – what should I do? Again – well done if you’ve developed calluses!
You must be lifting heavy and pushing yourself.
This is something that we experience all the time
Calluses are an unfortunate bi-product of lifting
– but it doesn’t have to be a problem. There are
heavy weights but there are some solutions which
plenty of similar exercises that you can substitute
will certainly help you.
for another and get similar results, just ensure that
• Invest in a pair of gloves – this will reduce the
you are training to the same intensity and that you
tension put through the skin on the palm of your
are swapping for similar movements. For example,
hand with the weight and hopefully stop your
if you were meant to do a Bent Over Barbell Row,
calluses from becoming unbearable.
do a Bent Over Dumbbell Row, or a Seated Cable
Row, or a Single Arm Dumbbell Row, or if you • Invest in some lifting straps – this will alleviate
were meant to do a Barbell Stiff Leg Deadlift, do some of the tension put through your hand and
Dumbbell Stiff Leg Deadlift, or Single Leg Deadlift therefore reduce the chance of developing bad
with a Kettle Bell or Dumbbell. In the absolute calluses.
worst case scenario do a different exercise entirely
but keep up the volume and intensity of the
workout!

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 I feel pressure on my aesthetic
appearance due to social media –
how can I stop this?

This is a really important question and something

that we want to emphasize, perhaps above all else.
If there’s anything that you can take away from this
guide it’s that changing your body and lifestyle
takes hard-work, commitment and consistency.

A lot of the images that we are flooded with on

Instagram everyday are filtered/photoshopped
bodies that are contorted in all kinds of ways, and
it really just shows a highlight real rather than the
everyday. Equally, we don’t know how sustainable
or vreal transformations on social media are. A lot
of sacrifice goes into some people’s bodies which is
just unsustainable for the everyday person.

So take everything that you say with a pinch of

salt, listen to your body and make decisions based
on your goals and if you feel that social media is
having a negative impact on your body image then
take a break from it, rebalance and remember why
you started – always keep perspective.

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 FINAL REMARKS

Congratulations on completing the

Gains4Girls Guide!

Now you’ve completed the guide you might be

asking yourself “what should I do next?!” We hope
the education we provide in this guide has allowed
you understand the how, the what and the why
behind different training methods, exercises and
training splits. Our goal was to produce a guide
that equipped women with the tools, knowledge
and inspiration to go away and design their own
training programmes!

With that in mind use the Gains4Girls Guide as a

tool to help inspire your workouts; mix and match
exercises and workouts, go back and repeat certain
Month’s, test the limits of your new found strength,
knowledge and confidence!

BIG love,

LP & AC

@Gains4Girls
www.gains4girls.com

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 @Gains4Girls
www.gains4girls.com