THE GRACE FIT GUIDE WEEKS 9-16
#GFG #GRACEFITGUIDE
Contents Welcome Page............................... Page............................................................ ......................................................... .................................. ...... 2 My Recommendations............................. Recommendations......................................................... .............................................. .................. 3 Disclaimers, My Workout Split & How to Use This Guide...................................................................... Guide...................................................................... 4 Using the Guide Gu ide for your Goals............................. Goals....................................................... .......................... 5 Legs Workout 3........................ 3.................................................... ......................................................... .......................................... ............. 7 Arms and Chest Workout Workou t 3................................................................. 3................................................................. 8 Booty Workout 3........................... 3....................................................... ......................................................... ................................... ...... 9 Back and Shoulders Workout 3........................... 3....................................................... ............................ 10 Legs Workout 4....................... 4.................................................... .......................................................... ........................................ ........... 11 Arms and Chest Workout Workou t 4................................................................ 4................................................................ 12 Booty Workout 4.......................... 4....................................................... ......................................................... .................................. ...... 13 Back and Shoulders Workout 4.......................... 4...................................................... ............................ 14 Abs and Cardio Workouts................................................................... Workouts................................................................... 15 Workout Finishers........................ Finishers.................................................... ......................................................... ................................... ...... 17 Weights Log Sheets................................ Sheets............................................................. .................................................. ..................... 18 Glossary........................................................... Glossary.............................. ......................................................... .................................................... ........................ 23 Grace Fit Exercise Dictionary........................................................... Dictionary........................................................... 24
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Welcome to your brand new GFG, weeks 9-16! Well done for deciding to continue your journey to a stronger, tter and more condent
you. If you’re willing to put in the work, then I KNOW you’ll go far. Before you dive in, make sure you read the recommendations pages. I know it’s easy to skip a load of writing, but by reading them you can make sure you’re doing exactly the right thing, helping you to reach your goals faster. Oh, and make sure you check the glossary at the back for anything you don’t understand! Thank you for being a part of the GFG family – a community of kind, determined and likeminded people who want to lift each other up and support each other on this journey. Let's go!
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Recommendations before you dive in: TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! Base your cardio sessions on what you WANT to do. Your body and mind will thank you for it. I want to see your progress! Email me at grace
[email protected] or tag me in your Instagram photos. Use the hashtag #GFG or #gracetguide to stay
in contact with other girls doing the guide. Comment on each other’s photos and encourage each other’s progress! If you feel like you need an extra rest day, TAKE IT. If you want to work out another day instead of resting, go ahead! ‘A’ and ‘B’ denote supersets (see glossary) Stretch before and after every session. I also recommend a 10-minute incline walk prior to each session to warm up. Buy a £10 resistance band from amazon or anywhere else that sells them cheap – your booty will thank you for it! Increase your weights EVERY session that you can - how do you expect your body to change if you’re doing the same thing? You should be struggling signicantly
on the last few reps. If you feel that your compound lifts are compromised when you perform them later on in a workout, feel free to switch the order around. This is a GUIDE, not a set of strict instructions. Find out what works for you and stick to it. Try not to take more than 45 seconds rest between each set, and 1 minute between each exercise. If the gym is busy, substitute exercises for machines that are available. Don’t let this ruin your workout, I bet you still smashed it! Feel free to shufe the sessions around dependent on your goals. However,
remember that even if you don’t want to grow your upper body - for example - 1 or 2 sessions a week will do a lot of good for your metabolism among other things! Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym! Remember that looks, the gym and tness aren’t everything. You are so much
more than what you look like, what you weigh and/or how big your muscles are. If you take one thing away from this guide, I really hope this is it.
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Disclaimers 1.
I am not a qualied personal trainer. This guide is a collection of workouts that
I have written and have used to achieve the progress which I have achieved. By using this guide, you are acknowledging that I am not a qualied personal
trainer, and that all workouts are performed at your own risk.
2.
I am not liable for any injury or harm that may come from using this guide.
3.
Resale or sharing of this guide is illegal, and unfair. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator.
4.
This guide has been checked and approved by a Certied Personal Trainer.
My Workout Split My regular workout split is as follows: 1.
Legs
2.
Arms and Chest
3.
Booty
4.
Back and Shoulders
5.
Abs and Cardio
I usually take two rest days if and when I please, and strongly advise that you do the same. Rest is just as important for progress as training!
How to Use This Guide - This ‘guide’ should be used as a small collection of workouts and advice from me, Grace. - You may use this guide in any way you please! Some ideas: Use the guide for two months, following my 7-day workout and rest split. Use the ‘3’ workouts for the rst month and ‘4’ workouts for the second
month. You can then even repeat for as many months as desired! Performing the same workouts for a month may seem weird at rst, but it helps your
body to become familiar with the exercises and subsequently you should be able to increase your weights a signicant amount throughout the month! Use the guide indenitely, following my 7-day workout and rest split
alternating workouts weeks ‘3’ and ‘4’ Use the guide as a collection of workouts to which you refer from time to time when you want to mix something up from your regular routine.
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Use the Guide For Your Goals I fully appreciate that people are using this guide for all different types of goals. Whether your goal is fat loss, muscle gain, strength gains, falling in love with the gym again, this guide can help you reach your goals. I’ve used this training style for both cutting and bulking phases – here are some tips to use the guide to make the most of your goals:
WEIGHT LOSS/FAT LOSS:
Add 10-20 minutes of LISS (see cardio page) onto the end of each session Make sure you're in a caloric decit (don't decrease this all at once. Decrease from
50-100 calories a week. You may want fast progress but if you want the progress to stay you need to be patient!) PLEASE do not pay too much attention to weight. As you are weight training, you will very likely be developing muscle which is denser than fat. You will therefore often not lose "weight" but instead change your body composition to look how you want. Don't go overboard! Over exercising can lead to cortisol (stress hormone) overproduction which can actually reverse your progress and make you gain weight. Again, trust the process and be patient.
MUSCLE GROWTH/BULKING: One cardio session per week Make sure you're in a caloric surplus Don't increase all at once - your body can't gain muscle THAT fast. You want to increase approx. 75-100 calories a week, aiming to gain approximately 0.5-1 pound per week as this is the rate at which it'll mostly be muscle, so when/if you cut you won't have to lose too much unnecessary fat - when I bulked I used the scale to monitor my increase just as a number, not using it to get disheartened! Bulking/committing to growing muscle is HARD! Keep going, even on the bad days. It's where da booty comes from! Do not commit to a bulk if you are planning to bulk for less than 3 months. You will not get the muscle gain in that time for it to be worth the extra fat you will have gained (unless fat gain is also a main goal of yours). You will have bad days and the process will be hard, but honestly in terms of progress, bulking is the best decision I ever made!
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NEW TO LIFTING: PARTY ON THE GYM FLOOR YOU CAN GAIN MUSCLE AND LOSE FAT AT THE SAME TIME – these are called “newbie gains”, read up on them (a quick google search is enough!) Make the most of these months! This being said, I wouldn’t advise going much below maintenance calories if you want to make some signicant gains
BOOTY GAINS: Make sure you are in a caloric surplus if you have been lifting for a while and at or above maintenance if you’ve just started lifting. If you do a desk job or generally live a sedentary lifestyle aside from the gym, activate your glutes using a resistance band and activation exercises every day so you start using them more for general activities – how about doing these while you check social media rst thing in the morning?
Don't expect for it to happen overnight. Be consistent and you'll get there.
SUPPLEMENTS: Supplements are supplements - they are not a necessity. However, they can denitely enhance progress.
My top recommendations would be: 1. Glutamine 2. Creatine 3. BCAAs 4. Protein, if you struggle to get it all from normal food.
Questions? - Leave a comment on my social media pages - Search on the Grace Fit Guide Facebook Page! There are thousands of girls in this community – chances are someone has asked your question before and there’ll be a number of answers. If not, Post on the Grace Fit Guide Facebook page! Useful websites (Do your reading! Educating yourself is key) - www.iifym.com - www.bodybuilding.com - www.muscleandtness.com
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Weeks 9-12
3
LEGS NUMBER
EXERCISE
SETS x REPS
NOTES
1a
Bodyweight Stationary Lunges
3x10 per leg
Make sure your knees don’t go over your toes!
1b
RB Glute Bridges
3x10
RB above knees
1c
RB Crab Walks
3x12
RB above knees
2
Barbell Squats
15 reps, 12 reps, 10 reps, 8 reps
Increase weight as you decrease reps. Make sure your form is right! If you’re unsure, ask a PT to help you.
3a
DB Stiff-Leg Deadlifts
3x12
Squeeze your hamstrings and glutes!
3b
Bosu Ball Glute Bridges
3x15 per leg
Push through your heels and squeeze your glutes at the top!
4
Leg Curl
3x12
Push down, then come up slowly to the count of four (eccentric phase). Drop set every set another 15 reps
5a
Leg Press
3x10
Feet wide and high. Drop set every set another 15 reps
5b
Single-Leg Leg Press
3x12 per leg
Push through your heels!
Don't forget to do your nishers!
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Weeks 9-12
3
ARMS & CHEST NUMBER
EXERCISE
SETS x REPS
NOTES
1
Bench Press
15 reps, 12 reps, 10 reps, 8 reps
Increase weight as decreasing reps.
2
Tricep Dips against bench
3x15
Try with your legs straight, but if that’s too hard then bend your legs.
3a
DB Flyes
3x12
Engage your chest!
3b
DB Bicep Curls
3x12
Both arms together. Drop set every set another 8 reps
4
Close Grip Bench Press
3x10
Keep elbows tucked in to feel the tricep burn!
5a
Face Pulls with Rope
3x12
Take it slow! Drop set every set another 15 reps
5b
Cable Overhead Tricep Extensions with Rope
3x12
Hold and squeeze at the bottom!
Don't forget to do your nishers!
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Weeks 9-12
3
BOOTY NUMBER
EXERCISE
SETS x REPS
NOTES
1a
RB Glute Bridges
3x15
RB above knees
1b
RB Crab Walks
3x15
RB above knees
1c
RB Bodyweight Squats
3x15
RB above knees
2
Hip Thrusts
15 reps, 12 reps, 10 reps, 8 reps
Increase weight as you decrease reps. USE BARBELL PADDING!
3a
DB Bulgarian Split Squats
3x12 per leg
Go as heavy as possible!
3b
Elevated SingleLeg Glute Bridges
3x12 per leg
Push through your heels and squeeze your glutes at the top!
4
Single-Leg Leg Press
3x12 per leg
Push through your heels! Drop set every set another 15 reps per leg
5a
Goblet Squats
3x10
Go heavy, and push through your heels!
5b
Cable Glute PullThroughs using rope attachment
3x12
Squeeze your glutes! Drop set last set another 15 reps
Don't forget to do your nishers!
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Weeks 9-12
3
BACK & SHOULDERS NUMBER
EXERCISE
SETS x REPS
NOTES
1
Barbell Bent Over Rows
4x10
Pull in to your belly button
2
Military Press
4x10
Use your strength, not momentum.
3a
Lateral Raises
3x12
Make sure your torso remains still while you move your arms. Drop set each set another 15 reps
3b
DB Front Raises
3x10
Make sure your torso remains still while you move your arms Use a seated row machine
4
Seated Cable Rows
3x12
5a
Bent Over DB Flyes
3x12
Squeeze at the top!
5b
DB Rear Delt Flyes over incline bench
3x10
Engage your delts!
or sit on the oor and use
a normal cable machine. Drop set each set another 12 reps
Don't forget to do your nishers!
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Weeks 13-16
4
LEGS NUMBER
EXERCISE
SETS x REPS
NOTES
1a
RB Bodyweight Squats
3x10
RB above knees
1b
RB Fire Hydrants
3x12
RB above knees
1c
RB Glute Bridges
3x12
RB above knees
2
Deadlifts
15 reps, 12 reps, 10 reps, 8 reps
Increase weight as you decrease reps. Make sure your form is right! If you’re unsure, ask a PT to help you.
3a
DB Walking Lunges
3x12 per leg
Go heavy!
3b
DB Bulgarian Split Squats
3x12 per leg
Go as heavy as possible!
4
Leg Curl
3x12
Push down, then come up slowly to the count of four (eccentric phase). Drop set every set another 15 reps
5a
Goblet Squats
3x10
Go heavy, and push through your heels!
5b
Single-Leg Deadlifts
3x8 per leg
Don’t worry if these are hard at rst – practice makes perfect!
Don't forget to do your nishers!
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Weeks 13-16
4
ARMS & CHEST NUMBER
EXERCISE
SETS x REPS
NOTES
1
DB Chest Press on Incline Bench
3x12
Go heavy! Drop set every set another 15 reps
2
Smith Machine Close Grip Bench Press
15 reps, 12 reps, 10 reps, 8 reps
Keep elbows tucked in to feel the tricep burn!
3a
DB Bicep Curls
3x12
Both arms together
3b
DB Hammer Curls
3x10
Both arms together
4x15
Try with your legs straight, but if that’s too hard then bend your legs.
4
Tricep Dips
5a
Cable Flyes
3x12
Removing the clip on the cable will make it more comfortable. Drop set each set another 15 reps
5b
Tricep Pushdowns
3x10
Engage your core!
Don't forget to do your nishers!
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Weeks 13-16
4
BOOTY NUMBER
EXERCISE
SETS x REPS
NOTES
1a
RB Glute Bridges
3x12
RB above knees
1b
Kettlebell Swings
3x15
Squeeze glutes!
1c
RB Fire hydrants
3x15
RB above knees
2
Sumo Deadlifts
15 reps, 12 reps, 10 reps, 8 reps
Increase weight as you decrease reps. Make sure your form is right! If you’re unsure, ask a PT to help you
3a
DB Stiff-Leg Deadlifts
3x12
Squeeze your hamstrings and glutes!
3b
DB Bulgarian Split Squats
3x15 per leg
Go as heavy as possible! Drop set every set another 10 bodyweight reps per leg
4
DB Walking Lunges
3x15 per leg
Go heavy! Drop set every set another 10 bodyweight reps per leg
5a
Cable Squats
3x15
Go heavy and push through your heels.
5b
Cable Kickbacks
3x15 per leg
Push through the heel!
Don't forget to do your nishers!
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Weeks 13-16
4
BACK & SHOULDERS NUMBER
EXERCISE
SETS x REPS
NOTES
1
DB Seated Shoulder Press
2x12
Go heavy! Drop set each set another 15 reps
2
Lat Pulldowns
15 reps, 12 reps, 10 reps, 8 reps
Slowly on the way up!
3a
Military Press
3x10
Use your strength, not momentum.
3b
DB Lateral Raises
3x12
Make sure your torso remains still while you move your arms. Drop set every set 15 reps
4
Barbell Bent Over Rows
4x10
Pull in to your belly button
5a
DB Front Raises
3x12
Make sure your torso remains still while you move your arms. Drop set last set another 15 reps
5b
Bent Over DB Flyes
3x12
Squeeze at the top!
Don't forget to do your nishers!
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ABS For abs and cardio days, choose either ab day 1, 2 or 3, followed by your cardio of choice. 1. Ab Rollouts 3x10
1.
2. Supermans 3x10 3. Weighted Mountain Climbers 3x20 per leg
2.
1. Hanging Leg Raises 3x10 (if you struggle with these, try knee raises) 2. Incline Leg Raises 3x10 3. Weighted Crunches using cable machine 3x12
Perform each exercise for 30 seconds x3 1. Side Plank 2. Side Plank Dips
3.
3. Side Plank Unders 4. Plank 5. Plank Dips 6. V-Sit Hold 7. V-Sit In and Outs
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CARDIO When do I do cardio? Bulking: - Once a week Cutting: - Add 10 minutes of LISS onto every workout - One Cardio and Abs day per week Not bulking or cutting? I advise that everyone has one cardio day a week, regardless of their goals. This is for general tness and health benets, and also acts as a great stress relief! Other than
that, please feel free to do cardio as and when you please. These cardio options are just suggestions based on what I have found works best. If you prefer other forms of cardio or sports, go ahead!
OPTION
DURATION MACHINE
SPEED
INCLINE
NOTES
This will be hard at LISS
20 mins
Treadmill
4.5-6.5kph dependent on cardiovascular
rst – these numbers
8%
tness
are what you’re aiming for. Don’t worry if you can’t do this straight away
HIIT
10 mins
Treadmill
As fast as possible!
N/A
On for 15 seconds, off for 45 seconds for 10 minutes. Try with the treadmill off using your force to move the belt to make it harder!
STAIRMASTER
20 mins
Stairmaster
Level 5-7
N/A
N/A
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FINISHERS Perform after every corresponding workout e.g. Choose an upper body nisher after back and shoulders and a lower body nisher after booty.
UPPER BODY 10 Battle-rope Slams
1.
20 Jump Squats 15 Burpees
Repeat x5
15 seconds rest between sets
20 Jump Lunges
2.
20 Jump Squats 10 Press Ups
Repeat x5
15 seconds rest between sets
LOWER BODY 15 Jump Squats
1.
20 Squat Pulses Repeat x8
15 seconds rest between sets
20 Jump Lunges
2.
20 X-Jumps Repeat x8
3.
15 seconds rest between sets
2 x 50 per leg Bodyweight Split Squats
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WEIGHTS LOG SHEETS Increase your weights EVERY session that you can - how do you expect your body to change if you’re doing the same thing? You should be struggling signicantly on the
last few reps.
LEGS
WEEK 9
WEEK 10
1a 1b 1c 2 3a 3b 4 5a 5b
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WEEK 11
WEEK 12
ARMS & CHEST
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 9
WEEK 10
WEEK 11
WEEK 12
1 2 3a 3b 4 5a 5b
BOOTY
1a 1b 1c 2 3a 3b 4 5a 5b
19
BACK & SHOULDERS
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 14
WEEK 15
WEEK 16
1 2 3a 3b 4 5a 5b
LEGS
WEEK 13
1a 1b 1c 2 3a 3b 4 5a 5b
20
ARMS & CHEST
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 13
WEEK 14
WEEK 15
WEEK 16
1 2 3a 3b 4 5a 5b
BOOTY
1a 1b 1c 2 3a 3b 4 5a 5b
21
BACK & SHOULDERS
WEEK 13
WEEK 14
1 2 3a 3b 4 5a 5b
22
WEEK 15
WEEK 16
GLOSSARY: RB
Resistance Band
DB
Dumbbell
BB
Barbell
KB
Kettlebell
Superset
Letters (aka. a, b and c) denote supersets. Perform two exercises in a row without stopping. Aka. Perform exercise A, followed by exercise B, without resting in between, then repeat alternating between the two for the given number of sets.
Drop Set
Perform the given exercise, then immediately reduce (drop) the weight and repeat for the given number of sets. These can be either every set (go back to the original weight each set), or on the last set of an exercise.
Pyramid Set
Perform the exercise for the given amount of sets, each set increasing the weight and decreasing the number of reps, or vice versa.
Pay attention to your form and don’t be afraid to ask for help from a trainer
at your gym!
Acknowledgements I just want to say thank you to each and every one of you who has bought this guide. Thank you for your support and thank you for believing in me. I wake up every day to the most incredible family with some even more incredible goals, and it is my privilege to help you reach them.
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