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PAGE 1

AD

GETTING STARTED & GOAL SETTING
FALSE CLAIMS & PROGRESSION
BENEFITS OF TRAINING
BUILDING MUSCLE & LOSING FAT
ANATOMY & FUNCTION OF THE LEGS
COMPOUNDS & ISOLATIONS MOVEMENTS
WHICH FOOTWEAR IS BEST?
WARMING UP, STRETCHING & COOLING DOWN
TECHNIQUE & TEMPO
THE IMPORTANCE OF REST DAYS
CARDIO
FITNESS MYTHS BUSTED
BEGINNER WORKOUTS
INTERMEDIATE WORKOUTS
ADVANCED WORKOUTS
12 WEEK FITNESS PROGRAM
UPPER BODY EXERCISES
LOWER BODY EXERCISES
BACK & CHEST EXERCISES
LOWER BODY EXERCISES
SHOULDERS & ARMS EXERCIES
EXERCISE INDEX

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PAGE 17-18
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PAGE 26 - 33

Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.
PAGE 2

Welcome to THE FIT AFFINITY COMPLETE LOWER BODY WORKOUT GUIDE. With an
exclusive focus on lower body training, this program is specifically designed to
inform and support women at a beginner to intermediate level of fitness.
From calves and glutes, to hamstrings and quadriceps, we will lead you through the
most effective application of the main muscle groups that encompass lower body
training.
Whatever your personal goals, this detailed plan will ensure that your efforts to
lose weight, tighten up, or just look great in ‘that dress’, will be a success.

arted!

t
So let’s get s

CHAPTER 1

GETTING STARTED AND SETTING GOALS
It has been said that the hardest step is
getting started. Now that’s done, let’s move
onto the easy stuff; setting goals.
Without a goal you can suffer from headless
chicken syndrome. Running around the gym
with no direction, going from bicep curls
to rock climbing. This will result in a lack of
progression, which can be very demotivating.
Setting goals are crucial for success.
Set smaller goals that will help achieve your
long terms goals. Lets say you want to lose 20
pounds in 20 weeks. That’s a relatively long
term goal. To get achieve this; you should set
small, achievable, progressive goals.
I suggest making mini goals every 2 weeks.
So for example lose 2 pounds every 2 weeks.

PAGE 3

YOU SHOULD ALSO
MAKE SHORT TERM
STEPS SUCH AS:
-NOT MISSING ANY OF YOUR WEEKLY
WORKOUTS
-LIFTING EITHER HEAVIER OR PERFORMING
MORE REPS EACH WORKOUT
-PERFORMING ALL WEEKLY CARDIO
-STAYING ON TRACK WITH YOUR
NUTRITION EVERY DAY

F A LSE CL A I M S
Sadly, there are lots of false claims out there in
the fitness industry. Companies and supplements
promising quick fixes for phenomenal results.
You only have to look at a teleshopping or go
online and you are bamboozled with claims of
how someone got ‘ripped abs in 4 weeks’, or how
6 minutes can have you looking how you have
always dreamed. Let me tell you something, the
bodies you see in these false claims were not
achieved in 4 weeks or even 6 minutes for that
matter! Reaching your fitness goals requires hard
work, motivation and passion. I always try to
stress that improving yourself physically is a long
term change, not a quick fix.

p r o g r essi o n
There are no two ways about it, seeing
results are motivating. But how should
progression be monitored? The way
progression is monitored depends on your
fitness goals. Here are some examples:
Tracking your workouts. Make a note of
weight used and reps performed. How easy
was the weight? Did you feel you could do
more next time? Track your workouts in a
diary or even make your own spreadsheet.
This is a good way to look back and see
exactly how fit and strong you were at a
particular previous date. It also serves as a
good way to always try and better yourself
in the next workout. For example, add more
weight or do more reps.
You can also track your feelings – tiredness;
emotions; motivation; mood; sleep etc.
One of the most common ways to measure
progression is the scales. Of course this
is important when your goal is to reach
a certain weight. However, be aware,
sometimes scales aren’t necessarily the
best way to track certain goals. The scales
cannot tell if the 2 pounds you have put on
or lost is fat or muscle. It is very important
to consistently weigh yourself at the same
time. I would suggest weighing yourself in
the morning, naked after using the toilet.
This will provide the most accurate reading.
Body Fat Testing. This can be done in a
number of ways. Body fat calipers are a

method which measure skin fold thickness
in selected areas of the body, usually the
lower abdomen; biceps; triceps; chest and
scapula. This is one of the most common
and easiest ways to measure body fat,
however accuracy can depend on the skill
of the tester.
There are more scientific ways to
measure body fat such as DEXA scans and
Bioelectrical Impedance Analysis (BIA).
These are far more accurate than calipers
but are less accessible.
Photographs are a great way to track
progress. Take them every 1-2 weeks in
the same location with the same lighting.
I suggest taking the photos on an empty
stomach in the morning. Take front, rear
and side relaxed photos.
Similar to photographs, measurements
should be taken every 1-2 weeks to see
how your body is changing and where you
are losing or gaining fat/muscle. Aim to
be as consistent as possible with how you
measure yourself. Measure upper arms,
waist, neck, thighs and calves. Be sure to
write down your measurements so you can
look back in the future.
Undoubtedly one of the best ways to
measure progress is the old fashioned
mirror.

PAGE 4

CHAPTER 2

THE BENEFITS OF TRAINING
STRENGTH TRAINING IS A KEY PART OF ANY
FITNESS PROGRAM AND HAS A VARIETY
OF BENEFITS OTHER THAN JUST MAKING
YOU LOOK BETTER. HERE ARE SOME OF THE
MANY BENEFITS FROM TRAINING WITH
WEIGHTS:
•Helps with everyday tasks. Stronger muscles
will help the most basic of activities, such as
carrying heavy bags or bending down to lift
things.
•Helps manage chronic health conditions
such as obesity, heart disease and nagging
back pains.
•Helps develop stronger bones and joints by
increasing bone density and reducing the risk
of diseases such as osteoporosis.
•Increases calorie burn and heart rate. This is
a great post workout advantage.
•Increases the bodies BMR (base metabolic
rate). This causes the body to burn more
calories when not in the gym, greatly
facilitating weight loss.
•Lowers blood pressure - one workout can
lower blood pressure for up to 15 hours!
•Helps alertness, attention and focus. This is
because strength training increases the flow
of blood and oxygen to the brain.

•The feel good factor. Exercise not only
boosts your physical heath but your mental
health also.
•Lower body weight training affects your
entire body, helping posture and structural
imbalances. Your feet and calves have the
task of supporting the entire upper body.
Lower body imbalances can negatively affect
the whole body. For example, a weaker
interior portion of the calf can cause the
knees to bend inward or internally rotate
and alter your stance and walking pattern.
Exercise can remove these weaknesses and
improve alignment of the spine.
•Lower body training can also help build
muscle in the entire body. Let’s take squats
for example. Other than working all areas of
the leg they also work the lower and upper
back.
•Lower body training also helps prevent
injuries in both daily activities and sport.
The reason for most injuries is due to weak
stabilizer muscles. Training helps strengthen
joints, ligaments and connective tissue. It
also improves the range of motion in the legs
meaning you can jump higher and run faster.
•Quadriceps and Hamstrings are among the
largest muscle groups in the body, which
means stimulation through weight training
helps the body flush toxins and flow nutrients
to other muscles areas.

PAGE 5

CHAPTER 3

BUILDING MUSCLE AND LOSING FAT
I am very often asked if it is possible to burn fat
and build muscle at the same time. There is no
simple yes or no answer to this question. Before
answering this question we must assess why the
body loses and gains weight. When the body is
taking in a surplus of calories required to meet
Basal Metabolic Rate it will add weight. Likewise,
when the body is in a deficit of calories to meet
BMR it will lose weight. This would suggest that
due to the body functions and energy systems that
you cannot burn fat and build muscle at the same
time.
HOWEVER, IN SOME SITUATIONS THERE CAN BE
ANOMALIES:
-Those new to weight training can experience what’s
known as “noobie gains”
-Genetic outliers
-People taking performance enhancing drugs
-Obese people.

Training for muscle gain does not necessarily mean that all your body is doing is adding weight/
fat. Long term weight training can alter body composition. Someone who carries more muscle than
another will appear to carry less fat also due to their body shape and composition.
Losing Fat comes down to being in a calorie deficit. This is when you are taking in fewer calories than
you are burning. Your nutrition is the deciding factor in this. However, the speed of losing weight is
important, too fast and the weight loss will be unsustainable. It’s essential to lose weight at a stable
rate by making sustainable changes. Slower weight loss is beneficial both physically and mentally. You
will avoid losing muscle when losing weight slowly.
Gaining muscle come downs to being in a caloric surplus. This is when you are taking in more calories
than you are burning. This surplus should be minor, as a large surplus will lead to unwanted fat gain.
Protein is crucial when building muscle. Protein will help rebuild the muscle tissues that are broken
down during training.
HERE ARE SOME PROTEIN SOURCES THAT HAVE LOW FAT AND LOW CARBOHYDRATE THAT
SHOULD BE ADDED TO A MUSCLE BUILDING DIET:
-Lean Meat such as turkey breast, and chicken breast.
-White fish
-Whey Protein
-Egg whites
-Cottage Cheese
-Non-fat Greek yogurt

Adequate rest is also important when building muscle, the growth comes for recovery, not during
training.

PAGE 6

CHAPTER 4

ANATOMY AND FUNCTIONS OF THE LEGS
It’s important to understand the function of the legs when training
them as it can help with what is known as the ‘mind muscle
connection’.
Most muscles in the leg are considered long muscles; this means
they can stretch great distances. As the leg muscles contract and
relax, they move skeletal bones to create movement of the whole
body. Smaller muscles in the leg help stabilize joints, rotate joints
and help with intricate movements.

The gluteals flex or extend the hip joints so you can walk, run, jump
or sit down. The 2 main gluteal muscles are: The Gluteus Maximus
and the Gluteus Medius The gluteus maximum muscle is one of the
strongest muscles in the body. It is connected to the coccyx. The
gluteus maximus muscle is responsible for movement of the hip and
thigh. The gluteus medius muscle works to rotate the thigh outward
from the centre of the body.

The quadriceps are the leanest muscles in the body. These 4
muscles are situated at the front of the thigh: Rectus Femoris,
Vastus Intermedius, Vastus Medialis and Vastus Laterlis.

The Hamstrings are the 3 muscles at the back of the thigh that
affect hip and knee movement. They begin under the gluteus
maximus and stretch down to the knee. The 3 muscles are: Biceps
Femoris, Semimembranosus and the Semitendinosus.

The calf muscles are key for movement of the ankle, foot and toes.
The major 2 muscles in the calf are: The Gastrocnemius and the
Soleus.

A g o o d w o r k o u t p r o g r a m w i l l hi t a l l o f t h e a b o v e m u s c l es.
PAGE 7

CHAPTER 5

COMPOUNDS AND ISOLATIONS MOVEMENTS
Firstly, we need to establish understanding
between two types of exercise that make up
a workout program. Every exercise can be
categorized as either a compound exercise or an
isolation exercise.
Compound exercises, also known as functional
exercises, are the movements that work more than
one muscle group at once. Compound exercises
are multi joint movements that recruit a large
amount of muscles fibers at once.

for those at beginner and intermediate level.
Compound exercises also cause a greater release
of anabolic hormones in the body which directly
affects muscle growth. The more taxing the
exercise on the body, the greater the release of
hormones.
Isolation exercises are movements that target a
single muscle group and aim to stimulate a smaller
number of total muscle fibers. Isolation exercises
involve only one joint.

HERE ARE SOME EXAMPLES OF COMPOUND
EXERCISES:
-Squats
-Deadlifts
-Lunges
-Leg Press

HERE ARE SOME EXAMPLES OF ISOLATION
EXERCISES:
-Leg Extensions
-Leg Curls
-Glute Bridges
-Seated Calf Raises

There are many benefits to incorporating
compounds exercises into a workout program.
Compound exercises burn more calories during
a workout. This is because you are working
more muscles during movements; therefore
require more energy to do so. This is especially
beneficial for those who want to lose body weight.
Compounds will raise energy burn and help the
loss of body fat. Not only do compound exercises
result in burning more calories during the actual
workout, they also continue to burn calories
throughout the 24-48 hours that follow - this is
called excess post exercise oxygen consumption
(EPOC).

Here are the benefits to incorporating isolation
exercises into a workout program.

Working multiple muscles at once means you will
be able to lift heavier weight, which has a positive
effect on strength gains. This is especially beneficial

• Isolation exercises have the ability to shape
individual muscles, allowing you to develop your
physique to how you desire.
• Isolation exercises prevent strength imbalances
on either side of your body. Most isolation
movements can be done using just one side of the
body.
• Isolation exercises pose little threat to
overtraining. They are not overly intense on the
central nervous system meaning you won’t place as
much overall stress on your body.

SO WHICH ONE IS BETTER?
THE ANSWER IS NEITHER. BY DOING JUST ONE MEANS YOU ARE LOSING OUT ON THE BENEFITS
OF THE OTHER. A GOOD WORKOUT PROGRAM FOR SOMEONE AT ANY FITNESS LEVEL SHOULD
INCORPORATE BOTH ISOLATION AND COMPOUND EXERCISES.
PAGE 8

CHAPTER 6

WHICH FOOTWEAR IS BEST
TO TRAIN LOWER BODY?
Here are the most popular choices
of footwear that will help you to get
the most out of weight training.

It is very easy to overlook the
importance of footwear and the effect
it can have on lower body training. It
may come as a shock that the popular
cushion soled footwear for running,
basketball or tennis is not always the
best option when it comes to weight
training. Soft soled shoes are designed
to absorb impact while running,
jumping and shifting side to side but
when it comes to weight training you
need your feet to create a strong and
stable base. This allows the heels and
the mid foot to drive into the ground to
make glutes and hamstrings work more
efficiently. This is especially apparent
when performing squats and deadlifts.

Ch uck T ay l o rs
Plain and simple, old school converses. Provide
support for the foot and have a flat sole.
W ei g h t l i f t i n g s h o es
Good for individuals who want to practice more
Olympic style lifting such as squats, clean jerks
and snatches. Weight lifting shoes have a raised
sole with a rubber bottom. The raised heel makes
it easier to achieve greater depth and keeps hips
further forward. However, some lifts such as
deadlifts may be difficult to perform in weight
lifting shoes as they lean the body forward.
M i n im a l is t S h o es
This type of footwear removes the thick insoles
and arch support and feature a minimal sole.
They are designed to allow for a high level of
flexibility and support natural foot movement.
Examples of minimalist shoes are New Balance
Minimus and Nike Free shoes.

Wearing compressible shoes can cause
issues such as rising up on the toes causing
the body to lean forward, ankle instability
and uneven weight distribution.

N O S H O ES AT A LL
The foot is an extremely complex part of the
anatomy which features more than 100 muscles.
Stuffing them into shoes all day can, in some
cases, be bad for you. Always start slowly
if training barefoot. Start with bodyweight
movements before adding any weights.

Here are the 3 essentials to look out for
when selecting correct footwear:
Correct fit - Shoes should hug the foot
and provide adequate support. The
foot should not be constricted or move
around too much.
Hard, non-compressible shoes – They
should provide a completely stable
surface. Look for shoes with a hard and
flat sole.
Good traction - Shoes should keep the
foot grounded during exercises and
prevent any slipping and sliding.
PAGE 9

CHAPTER 7

WARMING UP, STRETCHING
AND COOLING DOWN

Once ready to train perform at least
one warm up for each muscle group. For
example, if you are squatting warm up
with body weight squats.

WARMING UP BEFORE WEIGHT
TRAINING RAISES YOUR BODY
TEMPERATURE, CREATES BLOOD
FLOW TO YOUR MUSCLES, AND
LUBRICATES YOUR JOINTS.
WARMING UP HELPS TO
PREVENT INJURY AND HELPS
YOU PERFORM BETTER. AN
EFFECTIVE WAY TO WARM UP
IS TO DO SOME LIGHT CARDIO
FOR 5-10 ON THE ELLIPTICAL,
TREADMILL OR BICYCLE.

Stretching increases the range of motion
in joints. The best time to stretch is after
the initial warm up. It is important that
the stretch isn’t too rigorous as that
can hinder strength and performance.
Stretch for no more than 25 seconds
per muscle group. Another good time to
stretch is between sets.

A c o l d m usc l e s h o u l d
n e v e r be s t r e t c h e d a l w a y s w a r m u p be f o r e
pe r f o r mi n g a n y k i n d o f
s t r e t c hi n g .
A cold muscle should never be stretched
- always warm up before performing
any kind of stretching. Warming up the
muscle fibers and increasing blood flow
will allow the muscles to be more elastic
and responsive to stretching which
will help to prevent strains and pulls.
Warming up is essential in avoiding
stiffness and cramps that can come with
weight training.
The cool down is another important part
of each workout. It aids the prevention
of excessive blood accumulation, which
can reduce cardiac output causing
lightheadedness and slower recovery. An
effective cool down is to complete 5-10
minutes of low intensity cardio, similar
to the warm up.
Cooling down will help reduce soreness
and speed up recovery by sending
nutrients to the stressed muscle areas.
PAGE 10

CHAPTER 8

TECHNIQUE, TEMPO, BREATHING
AND MIND MUSCLE CONNECTION
Before performing any exercise you must learn
how to do it correctly. This will prevent injuries
and put the greatest amount of tension on the
target muscle. Swinging and throwing weights
around in the wrong way can wreck havoc on
your joints and muscles, so correct technique is
essential for both muscular gains and physical
health.
HAVING POOR TECHNIQUE IS VERY COMMON
FOR BEGINNERS, SO TAKING THE TIME TO
LEARN CORRECT FORM WILL PAY OFF IN THE
LONG RUN. HERE ARE SOME EXAMPLES OF
BAD TECHNIQUE:
• Rounding the back when deadlifting
• Letting the knees go past the toes when
squatting
• Using momentum when performing leg curls
For every exercise there is a correct starting point,
a posture to maintain during lifting, and a correct
ending position. These positions and postures
involve the entire body and angles of certain
joints, such as the positioning of your ankles and
knees.
As well as correct posture and joint angles,
controlling the weight throughout the whole
motion is critical. Using too much momentum will
bring about bad technique. When learning a new
exercise start with lighter weight and maintain this
for at least 2 workouts before you start adding
weight.

There are 2 phases when completing an exercise.
The concentric (positive) phase is when you are
pushing or pulling the weight away from you from
the starting position. The eccentric (negative)
phase is when you are lowering or returning the
weight back to the starting position.
The speed at which you execute these phases
make up the overall tempo of a rep. To achieve
the correct tempo, the eccentric phase should be
slower than the concentric phase. By going slower
on the eccentric phase, you are able to control
technique better and increase muscle tension. The
concentric portion can be done explosively or at a
controlled pace.
Oxygen is required to complete any weight lifting
movement so don’t hold your breath during an
exercise. Take a deep breath during the returning
portion (eccentric phase) of the rep and exhale
on the lifting portion (concentric). Holding your
breath when weight training can lead to dizziness,
light-headedness and even fainting.
The mind muscle connection is very valuable in
weight lifting. It will allow you to feel the muscle
that is being worked. During an exercise it helps
to focus on and feel the target muscle, even
attempting to flex and squeeze it at the end of
the movement will help create maximal tension.
If your technique, tempo and breathing are
not correct, it will be difficult to establish the
mind muscle connection. Using less weight and
doing slower reps is the best way to create the
connection.

PAGE 11

CHAPTER 9

THE IMPORTANCE OF
REST DAYS

For many fitness enthusiasts, taking a day off may feel like a step in the wrong
direction and deters you from achieving your goals. However, taking rest days is
quite the opposite. Your body and central nervous system require rest to get the
best results.
Rest days are implemented to all professional training plans, including Olympic
athletes. As you train, you place great strain on muscles tendons, bones, ligaments
and joints. The immune system is activated as a result of muscle tears or joint
strains, but if the body doesn't come out of continual daily training, the system
doesn't have time to catch up and start recovering efficiently. The same goes for
building muscle. Taking a rest day from training gives the body time to repair the
muscles and make them grow!
Rest days depend on the individual. Someone with a higher tolerance to exercise
may only take a day off from lifting weights, but still do cardio. In contrast, those at
the beginner stage should refrain from any activity at all on their rest day.

Another important factor in recovery is sleep. One or two bad nights of sleep won’t have
much impact on performance, but consistently getting inadequate sleep can result in
subtle changes in hormone levels, muscle recovery and mood. Try to get at least 6-8 hours
of sleep every night; it will help your progress towards your fitness goals.

PAGE 12

CHAPTER 10

CARDIO - CARDIOVASCULAR
EXERCISE
CARDIO IS SHORT FOR CARDIOVASCULAR
EXERCISE AND IS ANY MOVEMENT THAT
HEIGHTENS HEART RATE AND INCREASES
BLOOD CIRCULATION. CARDIO IS ONE OF THE
KEY COMPONENTS THAT SHOULD NEVER BE
LEFT OUT A FITNESS PLAN.
Most people perform cardio as a way to burn
more calories and since you are moving the body,
it is going to increase the need for energy. Certain
forms of cardio are better than others in terms
of fat loss but all cardio, regardless of form, will
burn calories. Since fat loss depends on calories
burned versus calories consumed cardio is a
fantastic tool when trying to lose weight.
ASIDE FROM BURNING CALORIES, THERE
ARE NUMEROUS HEALTH BENEFITS TO
REGULARLY PERFORMING CARDIO. THESE
INCLUDE:
Improve heart health
Improve hormone production
Improve recovery
Increase metabolism
2 of the main forms of cardio are Low Intensity
Steady State (LISS) and High Intensity Interval
Training (HIIT). Similar to Isolation and Compound
exercises, both forms of cardio should be
incorporated into your fitness and cardio plan.
More sessions of both LISS and HIIT can be
introduced if progress towards your goals begins
to stall.

LISS

LISS is a form of cardio that requires you to
workout at 60-70% of your maximum heart
rate, which is calculated by subtracting your age
from 220. Examples of this form of cardio are
running, incline walking, elliptical training, cycling
and swimming. LISS is well suited for people at
the beginner stage, unfit or overweight. LISS
cardio sessions can range from 30-60 minutes.
An accurate way to track progression and caloric
expenditure is to set your LISS workout to a set
number of calories. For example, set a target of
400 calories and track the length of the workout
and average heart rate.

HIIT
High Intensity Interval Training (HIIT) is the process
of working out at an intense level and pushing
your body to its limit. It features short bursts of
energy followed by a period of rest. Different HIIT
PAGE 13

workouts will have different periods of intensity
compared to rest. HIIT training requires to heart
rate to work 75-90% of your maximum heart rate.
Examples of HIIT are hill sprints, strength training
and sprint swimming. One of the largest benefits
of HIIT is that calories are burned during and
post workout and can continue to burn for up to
48 hours showing an effective way of boosting
metabolism.

HERE ARE 3 HII T WORKOUTS.
WORKOUT 1: SPRINTS

• 5 minute warm up
• 10 rounds of 20 seconds sprinting and 40 seconds
rest
• 5 minutes cool down

WORKOUT 2: LOWER BODY GLUTE FOCUS CAN BE DONE AT HOME

20 seconds on each of the below exercises followed by
10 seconds rest. 5 rounds in total
1. Burpees
2. Squat Jumps
3. Mountain Climbers
4. Elevated Glute Bridge
5. Sumo Squats

WORKOUT 3: LOWER BODY FOCUS

• 5 minute warm up
• 20 kettle bell swings - 20 kettle bell straight leg
deadlifts – 20 bodyweight squats
• Rest for 30 seconds
• 20 standing body weight lunges – 20 burpees – 20
star jumps
• Rest for 30 seconds
• 20 squat jumps – 20 mountain climbers – 20 steps
ups onto a bench
• Rest for 30 seconds
• Repeat above sequence a further 2-3 times
• 5 minute cool down

CHAPTER 11

FITNESS MYTHS BUSTED

Ever heard the phrase you cant outrun a bad diet? Of course the more energy
expenditure, the more calories burned and therefore weight loss, but when cardio
is done in large quantities the body will become used to high levels of energy
expenditure and hit a plateau. The way to break through a plateau like this is to
change things up, in this case, increase cardio. This cannot be done when you are
already doing the maximal of cardio you can fit into your schedule.

Lower reps should be incorporated to help with strength, especially with
compound exercises. The main thing that matters when determining whether
you get bigger or smaller, regardless of rep ranges or exercises used is a
surplus or deficit of calories.

Getting defined is the process of losing fat to show muscle underneath. Putting
the body in a caloric deficit does this. That is how you get defined, high reps may
help like many other things will but high reps do not have the power to magically
define a muscle.

PAGE 14

be g i n n e r
WORKOUTS

WORKOUT A-WHOLE LOWER BODY
LEG PRESS- 3 SETS OF 8-12 REPS
LEG EXTENSIONS- 3 SETS OF 10-12 REPS
LEG CURLS-3 SETS OF 10-12 REPS
STANDING CALF RAISES-3 SETS OF 10-15 REPS

WORKOUT B-WHOLE LOWER BODY
SQUATS- 3 SETS OF 8-12 REPS
LEG EXTENSIONS- 3 SETS OF 10-15 REPS
LEG PRESS- 3 SETS OF 8-12 REPS
LEG CURLS- 3 SETS OF 10-15 REPS
SEATED CALF RAISES- 2 SETS OF 10-15 REPS

WORKOUT C-HAMSTRINGS & CALVES
SUMO DEADLIFTS- 3 SETS OF 6-10 REPS
LEG CURLS- 3 SETS OF 8-12 REPS
HYPEREXTENSIONS- 3 SETS OF 15 REPS
CALF RAISES IN LEG PRESS-2 SETS OF 8-12 REPS
SEATED CALF RAISES- 2 SETS OF 10-15 REPS

WORKOUT D-QUADRICEPS
SQUATS- 3 SETS OF 8-10 REPS
LEG PRESS- 3 SETS OF 8-12 REPS
DUMBBELL WALKING LUNGES-3 SETS OF 10
STEPS PER LEG, 20 IN TOTAL PER SET.
LEG EXTENSIONS- 3 SETS OF 12-16 REPS
DUMBBELL STEP UPS- 2 SETS OF 10 STEPS PER
LEG, 20 IN TOTAL PER SET.

WORKOUT E-GLUTES

PAGE 15

don’t forget to visit
the technique index
for infomation on
correct form.





HACK SQUATS-3 SETS OF 10-15 REPS
ONE LEG DONKEY KICKBACK- 3 SETS, 10 REPS
PER LEG, 20 REPS IN TOTAL PER SET.
GLUTE BRIDGE-3 SETS OF 20 REPS
ONE LEG CABLE KICK BACK- 3 SETS- 12-15 REPS
PER LEG, 24-30 REPS IN TOTAL PER SET.

be g i n n e r
WORKOUTS

WORKOUT F- WHOLE LOWER BODY

WORKOUT G-WHOLE LOWER BODY

CONVENTIONAL DEADLIFTS- 3 SETS OF 8-12 REPS
LEG CURLS- 3 SETS OF 12-18 REPS
LEG EXTENSIONS- 3 SETS OF 10-15 REPS
SQUATS-3 SETS OF 8-10 REPS
STANDING CALF RAISES-3 SETS OF 15-20 REPS

SQUATS-4 SETS OF 6-10 REPS
CONVENTIONAL DEADLIFTS-3 SETS OF 8-10 REPS
LEG PRESS- 3 SETS OF 8-12 REPS
DUMBBELL WALKING LUNGES-2 SETS OF 12 STEPS
PER LEG, 24 IN TOTAL PER SET.
HYPEREXTENSIONS- 2 SETS OF 20 REPS
GOBLET SQUATS- 2 SETS OF 10-15 REPS

WORKOUT H-HAMSTRINGS & CALVES
STRAIGHT LEG DEADLIFTS- 3 SETS OF 10-15 REPS
HACK SQUATS-3 SETS OF 10-15 REPS
LEG CURLS- 3 SETS OF 10-15 REPS
KETTLE BELL SWINGS- 3 SETS OF 20 REPS
CONVENTIONAL DEADLIFTS-2 SETS OF 10-12 REPS
SEATED CALF RAISES- 2 SETS OF 10-15 REPS
STANDING CALF RAISES- 2 SETS OF 8-12 REPS

WORKOUT I-QUADRICEPS
SQUATS-4 SETS OF 8-12 REPS
LEG PRESS-3 SETS OF 10-15 REPS
GOBLET SQUAT- 3 SETS OF 10-15 REPS
LEG EXTENSIONS- 3 SETS OF 12-18 REPS
JUMPING BODYWEIGHT SQUATS- 2 SETS OF 15 REPS

WORKOUT J-GLUTES
SUMO SQUATS-3 SETS OF 8-12 REPS
GLUTE BRIDGE- 2 SETS OF 20 REPS
ONE LEG DONKEY KICKBACKS-3 SETS OF 12 REPS
PER LEG, 24 REPS TOTAL PER SET.
BARBELL LONG STRIDE WALKING LUNGES- 2 SETS
OF 10 STEPS PER LEG, 20 STEPS TOTAL PER SET.
ONE LEG CABLE KICK BACK- 3 SETS OF 12-18 REPS.
HYPEREXTENSIONS- 2 SETS OF 20 REPS

PAGE 16

I N TER M E DI ATE
WORKOUTS

WORKOUT A-WHOLE LOWER BODY
LEG PRESS- 4 SETS OF 6-10 REPS
LEG EXTENSION- 3 SETS OF 8-12 REPS
LEG CURL-3 SETS OF 8-10 REPS
SMITH MACHINE SINGLE LEG STANDING
LUNGES- 3 SETS OF 8-12 PER LEG, 16-24 IN TOTAL
PER SET
STANDING CALF RAISES-3 SETS OF 10-15 REPS

WORKOUT B-WHOLE LOWER BODY
SQUATS- 3 SETS OF 8-12
CONVENTIONAL DEADLIFTS- 3 SETS OF 6-10 REPS
ADDUCTOR MACHINE- 2 SETS OF 10-15 REPS
ABDUCTOR MACHINE-2 SETS OF 10-15 REPS
STRAIGHT LEG DEADLIFTS- 2 SETS OF 10-15 REPS
CALF RAISES IN LEG PRESS- 3 SETS OF 8-12 REPS
HYPEREXTENSIONS- 2 SETS OF 20 REPS

WORKOUT C-HAMSTRINGS & CALVES
SUMO DEADLIFTS- 4 SETS OF 8-12 REPS
LEG CURLS- DROPSET-3 SETS OF 10 REPS,
DROPSET FOR A FURTHER 10 REPS
KETTLE BELL SWINGS- 3 SETS OF 20 REPS
DUMBBELL WALKING LUNGES- 3 SETS OF 12-15
STEPS PER LEG, 24-30 STEPS PER SET IN TOTAL
SEATED CALF RAISES- 2 SETS OF 8-12 REPS
STANDING CALF RAISES- 2 SETS OF 12-18 REPS

WORKOUT E-GLUTES

WORKOUT D-QUADRICEPS

BARBELL HIP THRUSTS-3 SETS OF 10-15 REPS
ONE LEG DONKEY KICK BACK- 3 SETS OF 12-18
REPS, 24-36 REPS IN TOTAL PER SET
GOBLET SQUATS- 3 SETS OF 15 REPS
ONE LEG CABLE KICK BACK- 3 SETS OF 10-15 REPS
CABLE PULL THROUGH- 3 SETS OF 15 REPS

PAGE 17

SQUATS-4 SETS OF 6-10 REPS
DUMBBELL STEP UPS- 3 SETS OF 10 STEPS PER
LEG, 20 REPS PER SET IN TOTAL.
LEG EXTENSIONS- DROPSET- 3 SETS OF 15 REPS,
DROPSET FOR A FURTHER 8-10 REPS
LEG PRESS- 4 SETS OF 10-15 REPS
JUMPING BODYWEIGHT SQUATS- 2 SETS OF 15
REPS

I N TER M E DI ATE
WORKOUTS

WORKOUT F-WHOLE LOWER BODY
SQUATS- 4 SETS OF 8-12 REPS
LEG EXTENSIONS SUPERSET WITH LEG CURLS- 4
SETS OF 10-15 REPS
HACK SQUATS- 2 SETS OF 10-15 REPS
GLUTE BRIDGE ON EXERCISE BALL- 2 SETS OF 15
REPS
LEG PRESS- 3 SETS OF 10-12 REPS
STANDING CALF RAISES- 4 SETS OF 10-20 REPS

WORKOUT G-WHOLE LOWER BODY
SUMO DEADLIFTS- 3 SETS OF 6-8 REPS
DUMBBELL STEP UP- 3 SETS OF 12 STEPS PER LEG,
24 STEPS PER SET IN TOTAL
GOBLET SQUATS- 3 SETS OF 15-20 REPS
ONE LEG DONKEY KICK BACK- 2 SETS OF 15 REPS
PER LEG, 30 REPS PER SET IN TOTAL
SINGLE LEG EXTENSIONS- 3 SETS OF 10-15 REP PER
LEG, 20-30 REPS PER SET IN TOTAL
LEG PRESSES- 2 SETS OF 8-12-SUPERSET WITHCALF RAISES IN LEG PRESS- 2 SETS 15-20 REPS

WORKOUT H - HAMSTRINGS & CALVES
STIFF LEG DEADLIFTS- 3 SETS OF 10-12 REPS
LYING HAMSTRING CURL-3 SETS OF 10-15 REPS
SUMO DEADLIFTS-3 SETS OF 12-18 REPS
LEG PRESS WITH LEG POSITIONS HIGH- 3 SETS OF
12-15 REPS
CALF RAISES IN LEG PRESS-3 SETS OF 15-25 REPS
STANDING CALF RAISES-2 SETS OF 5-10

WORKOUT J- GLUTES

WORKOUT I - QUADRICPES
SQUATS-3 SETS OF 10-15 REPS
SMITH MACHINE SINGLE LEG STANDING LUNGES3 SETS OF 10-12 PER LEG, 20-24 IN TOTAL PER SET
LEG EXTENSIONS-DROPSET- 3 SETS OF 8, DROPSET
FOR A FURTHER 12-15 REPS
LEG PRESS CLOSE STANCE- 3 SETS OF 12-18 REPS
HACK SQUATS-3 SETS OF 10-15 REPS

SUMO SQUATS- 3 SETS OF 8-12 REPS
ONE LEG DONKEY KICK LEGS- 4 SETS OF 10-12
REPS PER LEG, 20-24 REPS IN TOTAL PER SET
KETTLE BELL SWINGS- 2 SETS OF 20-25 REPS
HYPEREXTENSIONS- 2 SETS OF 20 REPS
ONE LEG CABLE KICK BACK-4 SETS OF 10-15 REPS
PER LEG, 20-30 REPS IN TOTAL PER SET
BARBELL HIP THRUSTS- 3 SETS OF 12-18 REPS

PAGE 18

A D V A N CE D
WORKOUTS

WORKOUT A-WHOLE LOWER BODY
SQUATS- 4 SETS OF 5-8 REPS
CONVENTIONAL DEADLIFTS- 3 SETS OF 4-8 REPS
DUMBBELL WALKING LUNGES-4 SETS OF 6-8
STEPS PER LEG, 12-16 STEPS PER SET IN TOTAL
SEATED LEG CURL- 3 SETS OF 8-12 REPS
BARBELL HIP THRUSTS- 3 SETS OF 8-12 REPS
CALF RAISES IN LEG PRESS- 4 SETS OF 10-15 REPS

WORKOUT B-WHOLE LOWER BODY
SUMO DEADLIFTS- 4 SETS OF 8-12 REPS
LEG EXTENSION- TRIPLE DROPSET- 3 SETS OF 10
REPS-DROPSET FOR A FURTHER 10 REPS, THEN
DROPSET AGAIN FOR A FURTHER 10 REPS
GLUTE HAM RAISES- 3 SETS OF 5-15 REPS
FRONT SQUATS- 3 SETS OF 10-15 REPS
STANDING CALF RAISES-4 SETS OF 15-25 REPS

WORKOUT C-HAMSTRINGS & CALVES
LEG CURL- 3 SETS OF 15-20 REPS
STRAIGHT LEG DEADLIFT- 3 SETS OF 10-15 REPS
LONG STRIDE DUMBBELL WALKING LUNGES3 SETS OF 10-15 STEPS PER LEG, 20-30 STEPS PER
SET IN TOTAL
KETTLE BELL ON LEG DEADLIFT- 3 SETS OF 10-15
REPS
SEATED CALF RAISES- 3 SETS OF 15-20 REPSSUPERSET WITH HYPEREXTENSIONS-3 SETS OF 20
REPS
STANDING CALF RAISES-3 SETS OF 12-18 REPS

WORKOUT E-GLUTES
WORKOUT D-QUADRICEPS
JEFFERSON SQUATS-3 SETS OF 10-15 REPS
ONE LEG CABLE KICK BACKS- DROPSET- 3 SETS OF
10 REPS-DROPSET FOR A FURTHER 10 REPS
GLUTE HAM RAISES- 3 SETS OF 6-10 REPS
KETTLE BELL SWINGS-3 SETS OF 8-12 REPS
CABLE PULL THROUGH- 2 SETS OF 10-15 REPS
BARBELL HIP THRUST- 3 SETS OF 10-15 REPS
FLUTTER KICKS- 2 SETS OF 20-30 SECONDS
PAGE 19

SINGLE LEG EXTENSIONS-3 SETS OF 12-20 REPS
PER LEG, 24-40 PER SET IN TOTAL
LEG PRESS- 3 SETS OF 8-12 REPS
HACK SQUATS- 3 SETS OF 10-15 REPS
SMITH MACHINE SINGLE LEG STANDING LUNGES3 SETS OF 10-12 PER LEG, 20-24 IN TOTAL PER SET
FRONT SQUATS-3 SETS OF 10-15 REPS

12 WEEK

Fitness Program
MON

TUES

WED

THURS

FRI

SAT

SUN

Week 1

Upper Body A

Lower Body A

Rest

Back & Chest A

Lower Body E

Shoulders & Arms A

Rest

Week 2

Upper Body A

Lower Body A

Rest

Back & Chest A

Lower Body E

Shoulders & Arms A

Rest

Week 3

Upper Body A

Lower Body A

Rest

Back & Chest A

Lower Body E

Shoulders & Arms A

Rest

Week 4

Upper Body B

Lower Body B

Rest

Back & Chest B

Lower Body F

Shoulders & Arms B

Rest

Week 5

Upper Body B

Lower Body B

Rest

Back & Chest B

Lower Body F

Shoulders & Arms B

Rest

Week 6

Upper Body B

Lower Body B

Rest

Back & Chest B

Lower Body F

Shoulders & Arms B

Rest

Week 7

Upper Body C

Lower Body C

Rest

Back & Chest C

Lower Body G

Shoulders & Arms C

Rest

Week 8

Upper Body C

Lower Body C

Rest

Back & Chest C

Lower Body G

Shoulders & Arms C

Rest

Week 9

Upper Body C

Lower Body C

Rest

Back & Chest C

Lower Body G

Shoulders & Arms C

Rest

Week 10

Upper Body D

Lower Body D

Rest

Back & Chest D

Lower Body H

Shoulders & Arms D

Rest

Week 11

Upper Body D

Lower Body D

Rest

Back & Chest D

Lower Body H

Shoulders & Arms D

Rest

Week 12

Upper Body D

Lower Body D

Rest

Back & Chest D

Lower Body H

Shoulders & Arms D

Rest

Cardio Plan for MUSCLE GAIN:
1 HIIT SESSION AND 1 LISS SESSION OF 300 CALORIES PER WEEK THROUGHOUT THE 12 WEEK PROGRAM. IF YOU ARE FAILING TO PUT ANY WEIGHT ON
THEN REDUCE OR REMOVE THE LISS SESSION.

Cardio Plan for Fat loss:

WEEK 1-3-1 HIIT SESSION AND 1 LISS SESSION OF 400 CALORIES PER WEEK.
WEEK 4-6-2 HIIT SESSIONS AND 2 LISS SESSIONS OF 350 CALORIES PER WEEK.
WEEK 7-9-2 HIIT SESSION AND 3 LISS SESSIONS OF 350 CALORIES PER WEEK
WEEK 10-12-2 HIIT SESSIONS AND 3 LISS SESSIONS OF 400 CALORIES PER WEEK

PAGE 20

REST FOR BETWEEN
90-120 SECONDS
BETWEEN COMPOUND
EXERCISES AND
BETWEEN 60-120
SECONDS FOR
ISOLATION EXERCISES.

U P P E R B O DY E X E R C I S E S

UPPER BODY A
BARBELL FLAT BENCH PRESS-3 SETS OF 5-8 REPS
DUMBBELL FLAT FLIES- 3 SETS OF 8-10 REPS
BARBELL BENT OVER ROW- 3 SETS OF 5-10 REPS
LAT PULLDOWN- 3 SETS OF 8-12 REPS
DUMBBELL SHOULDER PRESS- 3 SETS OF 8-12 REPS
DUMBBELL SIDE RAISES- 2 SETS OF 10-15 REPS
BARBELL BICEP CURL- 2 SETS OF 8-10 REPS
SKULL CRUSHERS- 2 SETS OF 6-10 REPS

UPPER BODY B
LAT PULLDOWN- 3 SETS OF 8-12 REPS
DUMBBELL BENT OVER ROW- 3 SETS OF 8-10 REPS
DUMBBELL FLAT BENCH PRESS- 3 SETS OF 6-10 REPS
DUMBBELL FLAT FLIES- 2 SETS OF 10-12 REPS
BARBELL STANDING SHOULDER PRESS- 3 SETS OF 8-10 REPS
DUMBBELL REAR DELT FLIES- 2 SETS OF 10-15 REPS
E-Z BAR BICEP CURLS- 2 SETS OF 8-12
TRICEP CABLE EXTENSION- 3 SETS OF 10-15 REPS

UPPER BODY C
DUMBBELL INCLINE BENCH PRESS- 3 SETS OF 10-12 REPS
DUMBBELL SHOULDER PRESS- 3 SETS OF 8-12 REPS
CABLE CROSSOVER- 3 SETS OF 10-15 REPS
V-BAR PULLDOWN- 4 SETS OF 6-8 REPS
CABLE FACEPULLS- 3 SETS OF 10-15 REPS
DUMBBELL SHRUGS- 2 SETS OF 10-12 REPS
CABLE OVERHEAD EXTENSION- 2 SETS OF 10-15 REPS
BARBELL BICEP CURL- 2 SETS OF 6-8 REPS

UPPER BODY D
BARBELL STANDING SHOULDER PRESS- 3 SETS OF 6-8 REPS
BARBELL INCLINE BENCH PRESS- 3 SETS OF 6-8 REPS
DUMBBELL INCLINE FLIES- 2 SETS OF 10-12 REPS
BARBELL BENT OVER ROW- 3 SETS OF 8-10 REPS
DUMBBELL SIDE RAISES- 3 SETS OF 10-15 REPS
LAT PULLDOWN- 2 SETS OF 10-15 REPS
SKULL CRUSHERS- 2 SETS OF 10-12 REPS
ROPE CABLE CURL- 2 SETS OF 10-15 REPS

PAGE 21

L O W E R B O DY E X E R C I S E S

LOWER BODY A
SQUATS- 3 SETS OF 5-8 REPS
LEG PRESS- 3 SETS OF 8-12 REPS
ONE LEG DONKEY KICKBACKS- 4 SETS OF 15-20 REPS
PER LEG, 30-40 REPS IN TOTAL PER SET
HYPEREXTENSIONS- 2 SETS OF 15 REPS
STRAIGHT LEG DEADLIFT- 2 SETS OF 10-12 REPS
CALF RAISES IN LEG PRESS- 3 SETS OF 8-12 REPS

LOWER BODY B
SQUATS- 4 SETS OF 5-8 REPS
LEG EXTENSIONS-3 SETS OF 15-20 REPS
GLUTE BRIDGE- 3 SETS OF 20 REPS
LEG CURLS-3 SETS OF 10-15 REPS
STANDING CALF RAISES- 4 SETS 8-10 REPS

LOWER BODY C
SQUATS- 3 SETS OF 8-12 REPS
SUMO DEADLIFT- 3 SETS OF 10-12 REPS
LEG EXTENSIONS- 4 SETS OF 12-18 REPS
BARBELL HIP THRUSTS- 3 SETS OF 8-12 REPS
KETTLE BELL SWINGS- 2 SETS OF 25 REPS
SEATED CALF RAISES- 3 SETS OF 10-15 REPS

LOWER BODY D
CONVENTIONAL DEADLIFT- 3 SETS OF 5-8 REPS
SQUATS- 3 SETS OF 4-8 REPS
LEG PRESS- 3 SETS OF 10-12 REPS
ONE LEG CABLE KICKBACK- 4 SETS OF 15-20
REPS PER LEG, 30-40 REPS IN TOTAL PER SET
LEG CURL- 3 SETS OF 15-20 REPS
CALF RAISES IN LEG PRESS- 4 SETS OF 20-25 REPS

PAGE 22

BAC K A ND C HE ST EXERC I SE S

BACK AND CHEST A
DUMBBELL FLAT BENCH PRESS- 3 SETS OF 10-12 REPS
BARBELL BENT OVER ROW- 3 SETS OF 8-10 REPS
DUMBBELL INCLINE FLIES- 3 SETS OF 10-15 REPS
LAT PULLDOWN- 3 SETS OF 10-12 REPS
BARBELL INCLINE BENCH PRESS- 2 SETS OF 8-10 REPS
CABLE ROW- 2 SETS OF 8-10 REPS

BACK AND CHEST B
LAT PULLDOWN- 3 SETS OF 10-12 REPS
BARBELL FLAT BENCH PRESS- 3 SETS OF 6-8 REPS
DUMBBELL BENT OVER ROW- 3 SETS OF 8-10 REPS
DIPS (SUPPORTED IF NECESSARY)- 3 SETS OF 8-12 REPS
V-BAR PULLDOWN- 2 SETS OF 10-15 REPS
DUMBBELL INCLINE FLIES- 3 SETS OF 10-12 REPS

BACK AND CHEST C
INCLINE BARBELL BENCH PRESS- 3 SETS OF 6-8 REPS
CABLE CROSSOVER- 3 SETS OF 10-15 REPS
CABLE ROW- 3 SETS OF 6-8 REPS
DUMBBELL PULLOVER- 3 SETS OF 10-12 REPS
UNDERHAND PULLDOWN- 2 SETS OF 8-12 REPS
CHEST PRESS MACHINE- 2 SETS OF 10-15 REPS

BACK AND CHEST D
BARBELL FLAT BENCH PRESS- 3 SETS OF 6-8 REPS
LAT PULLDOWN- 3 SETS OF 10-12 REPS
DUMBBELL INCLINE BENCH PRESS- 3 SETS OF 10-12 REPS
T-BAR ROW- 3 SETS OF 6-8 REPS
CABLE CROSSOVER- 2 SETS OF 10-15 REPS
UNDERHAND PULLDOWN- 3 SETS OF 10-15 REPS

PAGE 23

L O W E R B O DY E X E R C I S E S

LO W ER B O DY E
C O N V E N TIO N A L DE A DLIFT- 3 SETS O F 5 - 8 REPS
LE G E X TE N SIO N S- 4 SETS O F 10 -15 REPS
LE G CURLS- 3 SETS O F 10 -12 REPS
WA LKIN G D B LU N G E- 3 SETS O F 12 -15 STEPS
PER LE G , 2 4 - 3 0 STEPS I N T O TA L PER SET
STA N DIN G C A LF R A ISES- 2 SETS O F 15 - 2 0 REPS
SE ATED C A LF R A ISES- 2 SETS O F 10 -15 REPS

LO W ER B O DY F
C O N V E N TIO N A L DE A DLIFT- 4 SETS O F 6 -10 REPS
SMIT H M AC HIN E SIN GLE LE G STA N DIN G LU N G E3 SETS O F 10 -15 REPS PER LE G , 2 0 - 3 0 I N T O TA L PER SET
G O BLET S Q U ATS- 3 SETS O F 2 0 REPS
SIN GLE LE G C A BLE KIC K B AC K - 3 SETS O F 12 -18 REPS
SE ATED C A LF R A ISES- 4 SETS O F 15 - 2 5 REPS

LOWER BODY G
STRAIGHT LEG DEADLIFT- 3 SETS OF 10-12 REPS
DUMBBELL STEP UPS- 3 SETS OF 12 REPS PER LEG,
24 REPS IN TOTAL PER SET
JUMPING BODYWEIGHT SQUATS- 3 SETS OF 20 REPS
LYING LEG CURL- 3 SETS OF 12-15 REPS
ONE LEG DONKEY KICKBACK- 3 SETS OF 15-20 REPS
PER LEG, 30-40 REPS IN TOTAL PER SET
STANDING CALF RAISES- 3 SETS OF 15-20 REPS

LOWER BODY H
SUMO DEADLIFT- 3 SETS OF 5-8 REPS
BARBELL HIP THRUSTS-3 SETS OF 10-12 REPS
DUMBBELL WALKING LUNGE- 3 SETS OF 10-15 STEPS
PER LEG, 20-30 STEPS IN TOTAL PER SET
SINGLE LEG EXTENSION- 2 SETS OF 12-15 REPS
ONE LEG DONKEY KICKBACK- 2 SETS OF 15-20 REPS
PER LEG, 30-40 REPS IN TOTAL PER SET
SEATED LEG CURL- 2 SETS OF 20-25 REPS
CALF RAISES IN LEG PRESS-3 SETS OF 20 REPS
PAGE 24

SHOULDERS & ARMS EXERCISES

SHOULDERS & ARMS A
DUMBBELL SHOULDER PRESS- 3 SETS OF 6-8 REPS
DUMBBELL SIDE RAISES- 3 SETS OF 10-15 REPS
DUMBBELL REAR DELT FLIES- 3 SETS OF 12-15 REPS
BARBELL BICEP CURLS- 2 SETS OF 10-12 REPS
E-Z BAR SKULL CRUSHERS- 2 SETS OF 6-8 REPS
DUMBBELL BICEP CURLS- 3 SETS OF 8-12 REPS
CABLE ROPE EXTENSIONS-3 SETS OF 10-15 REPS

SHOULDERS & ARMS B
BARBELL STANDING SHOULDER PRESS- 3 SETS OF 8-12 REPS
CABLE SIDE RAISES- 2 SETS OF 8-12 REPS
FACEPULLS- 4 SETS OF 10-20 REPS
E-Z BAR BICEP CURLS- 2 SETS OF 8-10 REPS
CABLE BICEP CURLS- 2 SETS OF 8-12 REPS
CABLE EXTENSIONS- 2 SETS OF 8-12 REPS
DUMBBELL OVERHEAD EXTENSION- 3 SETS OF 10-15 REPS

SHOULDERS & ARMS C
DUMBBELL SHOULDER PRESS- 3 SETS OF 8-10 REPS
BARBELL UPRIGHT ROWS- 3 SETS OF 10-15 REPS
DUMBBELL SHRUGS- 2 SETS OF 10-15 REPS
DUMBBELL FRONT RAISES- 2 SETS OF 10-15 REPS
SKULL CRUSHERS- 3 SETS OF 8-12 REPS
DUMBBELL KICKBACK- 2 SETS OF 10-15 REPS PER ARM,
20-30 REP IN TOTAL PER SET
SPIDER CURLS- 2 SETS OF 10-15 REPS
DUMBBELL HAMMER CURLS- 2 SETS OF 8-12 REPS

SHOULDERS & ARMS D
BARBELL STANDING SHOULDER PRESS- 3 SETS OF 6-8 REPS
DUMBBELL REAR DELT FLIES- 3 SETS OF 10-15 REPS
DUMBBELL SIDE RAISES-4 SETS OF 8-15 REPS
SEATED DUMBBELL BICEP CURLS- 2 SETS OF 8-12 REPS
CABLE ROPE PUSHDOWNS-2 SETS OF 8-12 REPS
CABLE BICEP CURL- 2 SETS OF 10-15 REPS
DUMBBELL OVERHEAD EXTENSION- 2 SETS OF 10-15 REPS
BARBELL BICEP CURL- 1 SET OF 20 REPS
SKULL CRUSHERS- 1 SETS OF 20 REPS
PAGE 25

DEADLIFTS
-During all deadlift exercises it is imperative to maintain a straight back. Rounding the back will place a lot of
stress on the lower back and lead to injury.
-Try keeping the bar as close to the body as possible during, that’s where the power is!
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: QUADRICEPS. GLUTES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Stand with a shoulder width stance with a loaded barbell in front of you against your shins.
-Grip the bar just outside your legs.
-While keeping the back as straight as possible, bend your knees, bend forward and grip the bar.
-While gripping the bar, start the lift by pushing your legs and simultaneously bringing your torso back in to
the upright position.
-In the upright position stick your chest our and contract the shoulder blades together.
-Go back to the starting position by bending the knees while leaning forward at the waist while maintaining a
straight back.
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES, QUADRICEPS, ADDUCTORS AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Standing with a wide stance, this will depend how tall you are and what is comfortable. Start with feet
6 inches from the collars of the bar.
-Turn your feet to roughly 45 degrees.
-Bend at the hips, bent the knees and grip the bar just inside of your legs.
-The arms should be directly below the shoulders, relaxing the arms will help lengthen them.
-Lower the hips, look forward, keep your chest out and drive upwards through the back half of your feet.
-As the bar passes through your knees, lean back and drive the hips forward into an upright position.
-In the upright position stick your chest out and contract the shoulder blades together.
-Return the weight to the ground while maintaining a straight back and bending at the hips.
STRAIGHT LEG DEADLIFT
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Feet should be at shoulder width apart.
-Grip the barbell at shoulder width and with an over hand grip, hand facing down.
-Knees should be slightly bent.
-Keeping the knees in a fixed position, lower the bar to the middle of your shins while maintaining a straight
back.
-Bring the bar back into the upright position and thrust your hips forward.
KETTLE BELL ONE LEG DEADLIFT
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Hold a kettle bell in one hand
-Stand on one leg, the same side that you are holding the kettle bell
-While keeping your knee slightly bent, perform a deadlift by bending at the hip
-Extend your free leg behind you for balance
-Lower yourself until the kettle bell is nearly touching the ground, then return to the upright position,
squeezing the glutes throughout the concentric stage of the movement and at the top
PAGE 26

BARBELL SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES, HAMSTRINGS, CALVES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Set a bar at shoulder level in the squat rack. For those unable to use the Olympic bar, start with
bodyweight squats or use ready-made bars.
-Step under the bar and place just below the neck on the back of your shoulders. (Trapezius and
rear deltoid area).
-Hold the bar with both hands in a comfortable position. Try a gripping about 6 inches to the side of
each shoulder.
-Feet should be slightly pointed out.
-While maintaining a straight back lower the bar by bending your knees and dropping the hips
directly down ward.
-Lower yourself till your thighs are slightly below parallel to the floor.
-The knees should not go past the ankles.
-Begin to raise the bar by pushing against the ground with heels of the foot until you are back in an
upright position.

HACK SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
HACK SQUATS CAN BE DONE ON EITHER THE SMITH MACHINE OR HACK SQUAT MACHINE.
WHEN DOING ON A SMITH MACHINE:
-Set the bar at shoulder level.
-Step under the bar and place just below the neck on the back of your shoulder.
(Trapezius and rear deltoid area).
-Walk your feet out 1-2 steps
-Place the feet in a shoulder width stance and slightly pointed out.
-Unlock the bar with a slightly wider shoulder width grip.
-Begin to lower the bar by bending the knees and dropping the hips.
Continue downward until the angle between your upper legs and calves become less than 90
degrees.
-Raise the bar by pushing the heels into the floor, straightening the legs until you are back into an
upright position.
HACK SQUATS WHEN DONE ON A MACHINE:
-Place the back of your torso against the back pad and hook your shoulders under the pads
provided.
-Place feet in a shoulder width stance and slightly pointed out.
-Place your hands on the side handles of the machine and disengage the safety bars,
usually done by moving horizontally.
-Lower the machine by bending your knees and keeping your head up. Continue down until the
angle between your upper legs and calves is less than 90 degrees.
-Raises the machine by pushing through the heels and straightening your legs until you are back in
the starting position.

SUMO SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Place a barbell across the back of the shoulders.
-Grip the bar with a slightly wider than shoulder width grip.
-Feet should be further than shoulder width apart and pointed out, similar to a sumo wrestler
stance.
-Lower the bar by bending the knees and dropping the hips while maintain a straight back.
-Squat down until your thighs are just below parallel to the ground.
-Focus on sitting down rather than bending your knees to avoid injury.
-Raise the bar upwards by pushing with the heels of your feet, drive the hips forward and squeeze
the glutes at the top of movement.
PAGE 27

GOBLET SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
-Standing holding a kettle bell or dumbbell close to your chest.
-Place feet in a shoulder width stance and slightly pointed out.
-Squat down by bending your knees and dropping your hips until your hamstrings touch your
calves.
-Keep your chest up and back straight.
-Raise yourself back into the starting position by pushing from the heel and straightening your
legs.

BODYWEIGHT JUMPING SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
-Place feet in a shoulder width stance and feet slightly outwards.
-Lower yourself by bending your knees and dropping your hips.
-Keep your chest up and back straight.
-When your hamstrings touch your calves jump upwards by straightening your legs.

FRONT SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
-Set a bar at shoulder level in the squat rack
-Bring your arms under the bar while keeping the elbows high.
-Rest the bar across the shoulder on the front deltoid region.
-Hold the bar with your arms crossed for total control.
-Feet should be slightly pointed out.
-While maintaining a straight back lower the bar by bending your knees and dropping the hips
directly downward.
-Lower yourself till your thighs are slightly below parallel to the floor.
-The knees should not go past the ankles.
-Begin to raise the bar by pushing against the ground with heels of the foot until you are back in
an upright position.

JEFFERSON SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Place a barbell on the floor in front of you
-Stand with the bar in between your legs
-Bend down by bending at the knees. Grip the front of the bar with your right hand and rear of
the bar with your left hand.
-Stand up with the bar in your hands with feet shoulder width apart and feet slightly pointed
out.
-Lower yourself by bending at the knees and keeping your back straight until your thighs are
parallel with the ground. Do not let your knees go past your toes.
-Raise the bar by driving yourself upward, pushing with the heels of your feet.
-Drive yourself upright until you are in an upright position, squeezing the glutes throughout
the concentric stage of the movement and at the top

PAGE 28

LEG PRESS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS, CALVES AND GLUTES
EXERCISE TYPE: COMPOUND
-Add weight and sit down on the leg press machine and place your legs on the platform in front
of you
-Deactivate the safety bars while holding the platform in place with your feet.
-Lower the platform until your thigh and calves make at least a 90-degree angle.
-Push the platform with the heels of your feet until the platform is back in the starting position.

LEG EXTENSIONS
LEG EXTENSIONS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Choose your weight and sit down on the machine
-Adjust the seat and the pad until it sits just above your feet
-Using your quadriceps extend your legs until they are parallel to the ground. Do not move the
upper body while performing this exercise.
-Pause at the top of the exercise for 1-3 seconds
-Lower the weight back down into the starting position.

LEG CURLS
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
- Choose your weight and sit down on the machine
-Adjust the seat and the pad until it sits just below the calves
-Using your hamstrings pull the machine as far as possible towards the back of your thighs.
Do not move the upper body while performing this exercise.
-Pause at the bottom of the exercise of 1-3 seconds
-Return the weight back to the starting position

LYING LEG CURLS
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Choose your weight; adjust the lever to fit your height and lie face down on the machine.
-Place your thighs on the pad
-Place the adjustable pad till it sits just below your calves
-Keep your upper body flat on the bench and curl your legs as far as possible towards your upper
thighs.
-Pause at this phase for 1-3 seconds and try to squeeze your hamstrings.
-Do not move your upper body and do not let your thighs move off of the pad.
-Bring the legs back down to the starting position.

STANDING CALF RAISES
MAIN MUSCLE USED: CALVES
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Adjust the shoulder pad to fit your height
-Place your shoulders under the pad and position your feet facing forward.
-Position the balls of your feet on the foot block with the heels extending off of it.
-Raise your heels by extending your ankles as high as possible.
-The knee should be kept stationary throughout the movement
-Return to the starting position slowly by lowering your heels as your bend the ankles until the
calves are fully stretched.
PAGE 29

SEATED CALF RAISES
MAIN MUSCLE USED: CALVES
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Sit on the machine; place your feet on the foot block facing forwards.
-Place the balls of your feet on the foot block with your heels extending off.
-Place your thighs under the lever pad.
-Place your hands on top the lever pad
-Deactivate the safety bar.
-Lower your heels by bending at the ankles until your calves are fully stretched.
-Raised your heels by extending the ankles as high as possible.
-Pause at the top of the exercise for 1-3 seconds and return to the starting position.

CALF RAISES IN LEG PRESS
MAIN MUSCLE USED: CALVES
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Sit down in the leg press machine and place your legs on the platform in front of you.
-Point your feet straight and position at the bottoms of the platform with your heels
extending off.
-Deactivate the safety bar
-Knees should be slightly bend but stationary throughout the exercise.
-Press on the platform by raising your heels and extending your ankles as high as possible.
-Pause at the top of the exercise for 1-3 seconds.
-Return to the starting position by lowering your heels as you bend your ankles until the calves
are fully stretched.

HYPEREXTENSIONS
MAIN MUSCLE USED: LOWER BACK
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: ISOLATION
-Lie face down on a hyperextension machine
-Tuck your ankles under the footpads
-Adjust the upper pad to suit your height; it should be resting on your upper thighs
-With your body straight, cross your arms in front of you.
-Bend forward at the waist while keeping your back flat.
-You should feel a stretch in your hamstrings
-Raise your torso back to the starting position
-Contract the glutes at the top of the movement for 1-3 seconds before performing the next rep.

WALKING LUNGES
DUMBBELL OR BARBELL WALKING LUNGES
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS, GLUTES AND CALVES
EXERCISE TYPE: COMPOUND
-Stand with your shoulder width apart
-For Barbell- Place a barbell across the upper back
-For Dumbbell- hold dumbbells at the side of your body with a neutral grip
-Step forward with one leg
-Bend your knee till your rear knee nearly touches the ground.
-Maintain a straight posture throughout the exercise
-Drive through the heel of the leading foot and extend both knees till you are upright.
-Step forward with your rear foot, repeating the lunge on the opposite leg.
PAGE 30

DUMBBELL STEP UP
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS, GLUTES AND CALVES
EXERCISE TYPE: COMPOUND
-Hold a dumbbell in each hand to your side while standing up straight
-Place your right foot on an elevated platform. This can be a bench or a box.
-Step on the platform by extending the hip and the knee of your right leg.
-Use the heel to drive your self upwards on to the bench, while maintaining straight back.
-Place the left leg on the platform as well.
-Step down with the left leg by flexing the hip and knee of the right leg.
-Return the starting position by placing your right foot next to your left.
-Repeat with the other leg.

ONE LEG DONKEY KICK BACK
MAIN MUSCLE USED: CALVES
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Kneel on the floor with your arms extended in front of you. A push up position with your hand
slightly wider than shoulder width.
-Create a 90 degree angle between your thighs and lower leg.
-Maintain a straight back and look forwards throughout the exercise
-Lift one leg until your hamstrings are in the line with the back; maintain the 90 degree angle in
your leg.
-Contract the glutes throughout the entire movement
-Return the leg to the starting position and repeat with other leg.

ONE LEG CABLE KICK BACK
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: ISOLATION
-Attach an ankle cuff to a low cable pulley machine.
-Attach the ankle cuff to your ankle
-Face the cable machine and stand around 1-2 feet away, feel free to hold the machine for
support.
-Keeping your knees and hips slightly bent, kick the attached ankle beck in a semicircular arc as
high as you can
-Contract the glutes throughout the entire movement and try to pause for 1-3 seconds at the top
of the exercise
-Slowly return the leg to the starting position

GLUTE BRIDGE
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Lie flat on the ground with knees bent and place your hands on your hips
-Begin the movement by driving through your heels
-Extend your hips vertically upwards
-Your bodyweight should be support by your upper and back and your feet.
-Extend as far as possible, pause at the top of the movement for 1-3 seconds
-To make this exercise harder, place a weighted plate on your hips.
-Slowly return to the starting position
-To make this exercise harder do not ground your foot.
PAGE 31

BARBELL HIP THRUSTS
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Begin seated on the ground and your shoulders pressed against a bench behind you
-Have a loaded barbell over your hips, you may want to use a bar pad
-Lean back against the bench so that your shoulder blades are near the top of it.
-Begin the movement by driving with your heels, extending your hips vertically upwards.
-Your shoulder blades and your feet should support your weight.
-Extend upwards as far as possible
-Slowly return to the starting position

GLUTE HAM RAISES
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES
EXERCISE TYPE: COMPOUND
-Adjust the machine to suit your height
-Place your feet against the footplate in between the roller.
-Your knees should be just behind the pad
-Lie facedown
-Start from the bottom of the movement, flexing your knees and driving your toes into the footplate. Do so until you are back in an upright position
-Pause at this stage of exercise for 1-3 seconds and contract your hamstrings and glutes.
-Repeat the movement; be sure to keep the eccentric part of the exercise slow and controlled

CABLE PULL THROUGH
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Begin standing 2 feet in front of a low pulley with a rope attached.
-Face away from the cable machine.
-Straddle the cable with your feet pointed straight ahead of you.
-Take a wide stance
-Begin the movement by reached through your legs as far as possible, bending at the hips.
-Keep your knees slightly bent and your arms straight throughout the exercise.
-Extend through the hips to stand straight, at the end of the movement contract the glutes.

KETTLEBELL SWINGS
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES
EXERCISE TYPE: COMPOUND
-Standing with a slightly wider than shoulder width stance
-Place a kettle bell between your feet
-Extend your glutes backwards and bend your knees.
-Pick up the kettle bell with both hands and swing it straight ahead of you
-Drive through your hips and let the kettle bell reach chest level
-Lower the kettle bell back down to the starting position

PAGE 32

FLUTTER KICKS
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Lie facedown on a flat bench with your hips on the edge of the bench
-Keep your legs straight and keep toes high off the floor
-Using your glutes and hamstrings bring your legs the same level as the hips.
The body should be parallel to the ground
-Start the movement by lifting the left leg higher than the right, and then lower the left leg as you
lift the right
-Continue alternating in the fashion until you reach the given time.

SMITH MACHINE SINGLE LEG
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS AND QUADRICEPS
EXERCISE TYPE: COMPOUND
-Set the bar of the smith machine at shoulder level
-Position the bar on your upper back
-Place your right foot in front of you and your left foot behind you
-Un-rack the bar
-Flex your knee and drop your hips until your rear knee nearly touches the ground
-Drive through the heel of your leading foot until you are back in the starting position
-Complete the allocated amount of reps and swap legs

ABDUCTOR MACHINE
MAIN MUSCLE USED: ABDUCTORS
OTHER MUSCLES USED: GLUTES
EXERCISE TYPE: ISOLATION
-Sit down on the machine and select your weight
-Position your legs on the inside of the pads
-Grip the handles either side of the machine
-Your upper body should stay stationary throughout the exercise
-Press against the machine with your legs to move them away from each other
-Slowly bring your legs back to the starting position

ADDUCTOR MACHINE
MAIN MUSCLE USED: ADDUCTORS
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: ISOLATION
-Sit down on the machine and select your weight
-Position your legs on the outside of the pads
-Grip the handles either side of the machine
-Your upper body should stay stationary throughout the exercise
-Press against the machine with your legs to move them towards each other
-Slowly bring your legs back to the starting position

PAGE 33

THANKYOU FOR PURCHASING AND READING THE
THE FIT AFFINITY COMPLETE 12 WEEK
LOWER BODY WORKOUT GUIDE FOR HER
I HOPE THAT IT HELPS YOU TO ACHIEVE YOUR FITNESS GOALS.
TRAIN HARD GIRLS!

WWW.FITAFFINITY.NET
COPYRIGHT
This Ebook belongs to FIT AFFINITY
All images, information, layout and designs belong to FIT AFFINITY
No part of this publication may be reproduced, distributed, or transmitted in any
form or by any means, including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the author FIT AFFINITY
© THE FIT AFFINITY COMPLETE 12 WEEK LOWER BODY WORKOUT GUIDE FOR HER
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PAGE 34


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