2021 Q2

W E I G H T T R AI N I N G P L AN
home version

L A U R E N G L E I S B E R G
 D I S C L AI M E R

By purchasing this product, you agree that you are 18 years of age or older or have parental consent. Before
beginning this plan or taking any advice from Lauren Gleisberg or LaurenGleisberg.com, you agree to consult
your physician prior to use. Material in this plan is not a substitute for medical advice.If you are pregnant,
nursing or trying to conceive, it is especially important to consult your physician prior to use. Lauren Gleisberg
is not a physician, counselor or registered dietician. She shares guidance based on her personal experience
only. Further, all guidance is simply general advice. By purchasing this product, you agree you are doing
so at your free will and assume all risks and responsibility associated with this plan. You agree to release
LaurenGleisberg and Lauren Gleisberg LLC from all responsibility for injuries or issues that arise from using the
Weight Training Plan 2021 Q2 material or any material from LaurenGleisberg.com or Lauren Gleisberg.

A S P E C I AL T H AN K YO U T O M Y G O - G E T T E R T E AM

Thank you, Christina Snouwaert of Bluebird Design Agency for bringing this plan to life with your beautiful
designs. I am so grateful for your hard work and dedication to the LG Community through turning my workouts
and words into plans.

Thank you, Jenn of Jennifer Mathews Photography. You’re such a supportive woman and embody all that is LG.

Thank you to the entire LG Team for working everyday to make magic happen for the LG Community!

2 Weight Training Plan 2021 Q2, Home Version

 Table of
CONTENTS

1 Welcome

2 Plan Suggestions

3 How to Follow the Workouts

4 Nutrition Suggestions

5 Workout Schedule

3 Weight Training Plan 2021 Q2, Home Version

 WELCOME
to the 2021 Q2 Plan

Welcome to the Weight Training Plan 2021 Q2: the next step in your fitness journey. I am thrilled to be
working out with you! This plan will lay out every workout for you for the next 6 weeks. I designed these
workouts to help you make body composition changes: more muscle and less fat. The workouts WORK, and I
am confident that if you put in the effort, you will see amazing results at the end of these next 6 weeks.

Whether you are brand new to weight training or you have been doing my workouts for awhile now, this plan
will challenge you because of the progressive overload elements I’ve included. Weight training can be easily
modified to all fitness levels, while providing what I consider to be the best results.

I also want to welcome you to the LG Community. We are a group of genuine, supportive and fun women
who come together to inspire and be inspired by one another. There are women all over the world following
LG workouts, so you are never alone. The Weight Training Plans have helped tens of thousands of women
change their bodies and lives. I look forward to watching you thrive both in and out of the gym!

As I always say… I am here for you every step and rep of the way! Now, let’s get at it!

Lauren
XO,

4 Weight Training Plan 2021 Q2, Home Version

 P L AN
Suggestions
REST TIMES

Rest times refer to the amount of time you take to catch

your breath and recover in between sets or rounds. This
time includes the time it takes to set up equipment and
add weight.

Suggestion
Suggestion

Keep rests to 30-60 seconds in between sets/supersets/

rounds and around 60-90 seconds when moving onto the
next move.

C AR D I O

This Weight Training Plan includes 5 weighted workouts

per week to provide you the maximum muscle building
value. I also suggest adding low intensity, steady state
(LISS) cardio onto this plan. You can walk, run, spin, swim,
or use any cardio machine/class to hit this number.

Suggestion
Suggestion

Aim to complete 60 minutes of LISS cardio each week; this

can be completed in one session or broken up into multiple,
shorter sessions.

AB S / C O R E

There are core workouts built into weight training

workouts. If you’re looking for something additional, I
highly suggest adding my Pelvic Floor + Core Plan. It’s the
deepest type of core training that has transformed my
core in appearance and strength.

Suggestion
Suggestion
2.0
P E LV I C F L O O
add R + C O R E
on plan

Pelvic Floor + Core Plan

CLICK HERE

L A U R E N G L E I S B E R
G

5 Weight Training Plan 2021 Q2, Home Version

 H OW T O FO L L OW
the Workouts
N U M B E R S Y S T E M + 1 . 1 + 1 . 2 + 1 .3

The number system is designed to help you understand

exactly which exercise to do next and when to rest. If you see
a single number such as 1 or 2, you will only complete a set
of that exercise, rest, and complete it again for the suggested
number of sets. For supersets and circuits, you will see
numbers like 1.1 + 1.2 + 1.3 which is your cue to understand
this is a circuit of 3 exercises so for circuit 1 you will perform
these 3 exercises in order and rest at the end. Then, you
will repeat that for the suggested number of rounds before
moving onto exercise 2.

U N I L AT E R AL E X E R C I S E S

Unilateral exercises are single leg or single arm movements.

For example, lunges are completed on the right leg as well
as the left leg. When you see rep suggestions for a unilateral
exercise, you will perform the specified number of reps on
each side. For example 10 reverse lunges = 10 reverse lunges
(on left) and 10 reverse lunges (on left).

P Y R AM I D WO R K S E T S

You will encounter pyramid style weight training work sets.

These work sets are where I encourage you to focus on using
challenging weight in order to cause the muscle breakdown
necessary for building muscle mass. Set 1 = 12 reps, Set 2 =
10 reps using slightly heavier weight/resistance, Set 3 = 8 reps
using slightly heavier weight/resistance, Set 4 = 6 reps using
slightly heavier weight/resistance.

P R O G R E S S I V E OV E R L OAD E L E M E N T S

On weeks 2, 4 and 6, you will find suggestions at the bottom

of each workout on how to ensure you are increasing the
intensity of each workout. Be sure to check at least one of
these boxes.

6 Weight Training Plan 2021 Q2, Home Version

 NUTRITION
Suggestions
HOW TO BUILD MUSCLE THROUGH FOOD

Both workouts and nutrition are key when trying to reach health and fitness goals. I highly suggest using this
plan in combination with my Macro Book and Cookbook for best results. Through these workouts, we will
work to make body compositional changes: more muscle and less fat. Nutrition will support those goals as
well, so it’s beneficial to focus on both components.

Cookbook
COOK
BOOK
WINTE

LAURE
R 2020

N GLEI
SB ERG

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MACRO BOOK COOKBOOKS

An easy-to-follow guide to calculating + tracking your 300+ delicious + quick-to-prepare recipes:

macros for accelerated results:
Meals you’ll actually love: taco lasagna,
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your macros + so much more
Learn macro tweaks to lose fat, gain muscle or Purchase once + receive seasonal cookbooks
maintain your weight at no additional cost
Everything you need to know (without the
excess that is overwhelming)
Full day of eating sample

CLICK HERE

for 14 days of a meal-by-meal guide you

can use alongside this plan!

7 Weight Training Plan 2021 Q2, Home Version

 WO R KO U T
Schedule

The Weight Training Plan 2021 Q2 is a 6 week plan broken up into 3 phases. Phase 1 (weeks 1 + 2) will follow
the same workouts. Phase 2 (weeks 3 + 4) will follow the same workouts. Phase 3 (weeks 5 + 6) will follow the
same workouts. The idea is that the second time you encounter a workout, you have an opportunity to add in
a progressive overload element to really see results.

PROGRESSIONS TO USE

• Increased Weight - increase the amount of weight used on exercises from the previous week

• Increased Reps - increase the number of reps performed (if the suggestion is 12 reps, aim for 14 reps)

• Slower Tempo - tempo refers to the rate or pace we perform an exercise; slow the movement down to
increase the time under tension by counting 1-2-3 or even 1-2-3-4-5 as you move through reps

• Shorter Rest - you may choose to increase the intensity by resting less between sets and exercises

PRINTABLE WORKOUT CALENDAR

On the next page, I put together a workout calendar that you can print out for your planning purposes.

I suggest this workout order but workouts can be completed on any day of the week. Add 2 rest days per
week as you see fit or tailor the schedule to best suit you. If you workout 3 days/week, your week 1 = days 1-3
and your week 2 = days 4-6.

8 Weight Training Plan 2021 Q2, Home Version

 WO R KO U T
Schedule

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Legs +
WEEK 1 Legs Push Pull Push
Abs

Legs Legs +
WEEK 2 Push Pull Push
Abs

Legs + Back +
WEEK 3 Pull Push Legs
Abs Abs

Legs + Back +
WEEK 4 Pull Push Legs
Abs Abs

Glutes +
WEEK 5 Push Legs Pull Push
Abs

Glutes +
WEEK 6 Push Legs Pull Push
Abs

9 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G1, SDay 1
AC T I VAT I O N S U P E R S E T
complete 2 rounds

1.1 1.2
Glute Kickbacks 12
reps/side
Reverse Hyperextensions 15
reps

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
1 + 1/2 rep Hip Thrusts 4 12/10/8/6
sets reps
Wide Stance Squats 4 12/10/8/6
sets reps

4 5
Stiff Leg Deadlifts 4 12/10/8/6
sets reps
Good Mornings 4 12/10/8/6
sets reps

6.1 6.2 6.3

Lateral Step Ups 10
reps/side
Box Squat + Jump 12
reps
High Toe Taps 15
reps/side
complete 3 rounds
CIRCUIT

+ +

10 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S1, H
Day 2
AC T I VAT I O N C I R C U I T
complete 3 rounds

1.1 1.2 1.3

Around the World Raises 10
reps
Arnold Press 10
reps
Mountain Climbers 25
reps/side

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Chest Press 4 12/10/8/6
sets reps
Shoulder Press 4 12/10/8/6
sets reps

4 5
Pushdowns 4 12/10/8/6
sets reps
Clean + Press 4 12/10/8/6
sets reps

6.1 6.2 6.3

Modified Burpees
to Shoulder Press
10
reps
Side Lateral Raises 10
reps
Tricep Kickbacks 10
reps
complete 3 rounds
CIRCUIT

+ +

11 Weight Training Plan 2021 Q2, Home Version

 PWeek
U L1, LDay 3
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Switch Grip Rows 8
reps/each
Rear Delt Flyes 12
reps
Alternating Curls 10
reps/side
Half Burpees 15
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Stiff Arm Pushdowns 4 12/10/8/6
sets reps
Reverse Grip Pulldowns 4 12/10/8/6
sets reps

5 6
Single Arm Rows 4 12/10/8/6
sets reps/side
Supinating Wrist Bicep Curls 4 12/10/8/6
sets reps

7.1 7.2 7.3

Wide Curls 12
reps
Hammer Curls 12
reps
Half Burpees 15
reps
complete 3 rounds
CIRCUIT

+ +

12 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G1, SDay+ 4AB S
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

X-Band Walks
(sideways)
20
reps/side
Elevated Heel Squats 15
reps
Elevated Feet
Glute Bridges
15
reps
Reverse Lunge
Knee Ups
10
reps/side

+ +

SUPERSET SUPERSET
complete 3 rounds complete 3 rounds

3.1 3.2 4.1 4.2

Front Squats 15
reps
Squat Jumps 15
reps
Split Squats 15
reps/side
Alternating Jumping
Lunges
15
reps/side

+ +
5.1 5.2 5.3
Russian Twists 10
reps/side
Plank MAX
hold
Reverse Crunches 15
reps
complete 3 rounds
CIRCUIT

+ +

6
Frog Pumps 50-100
reps

13 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S1, H
Day 5
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Static Side
Lateral Raises
10
reps/side
Shoulder Press 10
reps
Static Tricep Kickbacks 10
reps/side
Dips 10
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Overhead Extensions 4 12/10/8/6
sets reps
Single Arm Floor to Press sets
4 12/10/8/6
reps/side

5 6
Incline Flyes + Bicycle Crunch Legs 4 12/10/8/6
sets reps/side
KB or DB Extension 4 20/15/15/10
sets reps

7.1 7.2 7.3

Push Up Twists 5
reps/side
Alternating Shoulder Taps 10
reps/side
Push Ups (from knees or feet) 10
reps
complete 3 rounds
CIRCUIT

+ +

14 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G2,SDay 1
AC T I VAT I O N S U P E R S E T
complete 2 rounds

1.1 1.2
Glute Kickbacks 12
reps/side
Reverse Hyperextensions 15
reps

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
1 + 1/2 rep Hip Thrusts 4 12/10/8/6
sets reps
Wide Stance Squats 4 12/10/8/6
sets reps

4 5
Stiff Leg Deadlifts 4 12/10/8/6
sets reps
Good Mornings 4 12/10/8/6
sets reps

6.1 6.2 6.3

Lateral Step Ups 10
reps/side
Box Squat + Jump 12
reps
High Toe Taps 15
reps/side
complete 3 rounds
CIRCUIT

+ +
PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

15 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S2,HDay 2
AC T I VAT I O N C I R C U I T
complete 3 rounds

1.1 1.2 1.3

Around the World Raises 10
reps
Arnold Press 10
reps
Mountain Climbers 25
reps/side

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Chest Press 4 12/10/8/6
sets reps
Shoulder Press 4 12/10/8/6
sets reps

4 5
Pushdowns 4 12/10/8/6
sets reps
Clean + Press 4 12/10/8/6
sets reps

6.1 6.2 6.3

Modified Burpees
to Shoulder Press
10
reps
Side Lateral Raises 10
reps
Tricep Kickbacks 10
reps
complete 3 rounds
CIRCUIT

+ +

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

16 Weight Training Plan 2021 Q2, Home Version

 PWeek
U L2,LDay 3
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Switch Grip Rows 8
reps/each
Rear Delt Flyes 12
reps
Alternating Curls 10
reps/side
Half Burpees 15
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Stiff Arm Pushdowns 4 12/10/8/6
sets reps
Reverse Grip Pulldowns 4 12/10/8/6
sets reps

5 6
Single Arm Rows 4 12/10/8/6
sets reps/side
Supinating Wrist Bicep Curls 4 12/10/8/6
sets reps

7.1 7.2 7.3

Wide Curls 12
reps
Hammer Curls 12
reps
Half Burpees 15
reps
complete 3 rounds
CIRCUIT

+ +

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

17 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G2,SDay
+ 4AB S
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

X-Band Walks
(sideways)
20
reps/side
Elevated Heel Squats 15
reps
Elevated Feet
Glute Bridges
15
reps
Reverse Lunge
Knee Ups
10
reps/side

+ +

SUPERSET SUPERSET
complete 3 rounds complete 3 rounds

3.1 3.2 4.1 4.2

Front Squats 15
reps
Squat Jumps 15
reps
Split Squats 15
reps/side
Alternating Jumping
Lunges
15
reps/side

+ +
5.1 5.2 5.3
Russian Twists 10
reps/side
Plank MAX
hold
Reverse Crunches 15
reps
complete 3 rounds
CIRCUIT

+ +

6
Frog Pumps 50-100
PROGRESSIONS
reps

Used:
increased weight slower tempo
increased reps shorter rest times

18 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S2,HDay 5
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Static Side
Lateral Raises
10
reps/side
Shoulder Press 10
reps
Static Tricep Kickbacks 10
reps/side
Dips 10
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Overhead Extensions 4 12/10/8/6
sets reps
Single Arm Floor to Press sets
4 12/10/8/6
reps/side

5 6
Incline Flyes + Bicycle Crunch Legs 4 12/10/8/6
sets reps/side
KB or DB Extension 4 20/15/15/10
sets reps

7.1 7.2 7.3

Push Up Twists 5
reps/side
Alternating Shoulder Taps 10
reps/side
Push Ups (from knees or feet) 10
reps
complete 3 rounds
CIRCUIT

+ +

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

19 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G3,SDay
+ AB
1 S
AC T I VAT I O N S U P E R S E T
complete 2 rounds

1.1 1.2
Clam Raises 15
reps/side
Stiff Leg Deadlift to Squat 10
reps/each

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Goblet Squats 4 12/10/8/6
sets reps
Steps Ups 4 12/10/8/6
sets reps

4 5
Deficit Reverse Lunges 4 12/10/8/6
sets reps/side
Overhead Squats 4 12/10/8/6
sets reps

6.1 6.2 6.3

Cable Rope Crunches 15
reps
Crossover Crunches 10
reps/side
Half Burpees 10
reps
complete 3 rounds
CIRCUIT

+ +

20 Weight Training Plan 2021 Q2, Home Version

 PWeek
U L3,LDay 2
AC T I VAT I O N C I R C U I T
complete 3 rounds

1.1 1.2 1.3

Deadlifts 15
reps
Burpees 6
reps
Superman 20
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Pullovers 4 12/10/8/6
sets reps
Single Arm Rows 4 12/10/8/6
setsreps/side

4 5
Seated Rows 4 12/10/8/6
sets reps
Hammer Curl to Wide Curl 4 6/5/4/3
sets
reps/each

6.1 6.2 6.3

Bench Hop Overs 15
reps/side
Bicep Curls
(lighter weight, quick pace)
25
reps
Bench Side to Side Steps 15
reps/side
complete 3 rounds
CIRCUIT

+ +

21 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S3,HDay 3
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Incline Push Ups 15
reps
Side Lateral Raises
(lighter weight)
12
reps
Knee Push Ups 10
reps
Bent Arm Side Lateral
Raises (heavier weight)
10
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Chest Press 4 12/10/8/6
sets reps
Static Shoulder Press 4 12/10/8/6
setsreps/side

5 6
Reverse Grip Pushdowns 4 12/10/8/6
sets reps
Alternating Flyes to Press 4 10/8/6/4
setsreps/each

7.1 7.2
Push Up Knee to Elbow 5
reps/side
Hands to Forearm Plank 10
reps
SUPERSET
complete 2 rounds

22 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G3,SDay 4
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Banded Hip Thrusts 15
reps
Banded Close to
Wide Squats
10
reps/each
Lunge + Kickback 10
reps/side
Squat Jump + Burpee
(no push up)
15
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Hip Thrusts 4 12/10/8/6
sets reps
Sumo Deadlifts 4 12/10/8/6
sets reps

5 6
Split Squats 4 12/10/8/6
sets reps/side
Walking Lunges 4 12/10/8/6
sets reps/side

7.1 7.2
Single Leg Lunges 10 Single Leg Lunge Hops 8
complete 1 round on right, then 1 on left

reps/side reps/side
SUPERSET

23 Weight Training Plan 2021 Q2, Home Version

 BWeek
A C3,KDay
+ 5AB S
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Reverse Grip Pulldowns 15
reps
Bicep Curls 15
reps
High Curls 15
reps/side
Rear Delt Pulls 15
reps

+ +

SUPERSET SUPERSET
complete 3 rounds complete 3 rounds

3.1 3.2 4.1 4.2

Zottman Curls
(heavier weight)
10
reps
Crossbody Curls
(lighter weight)
10
reps/side
Overhead Sit Ups 15
reps
Russian Twists 15
reps/side

+ +
5.1 5.2 5.3
Side Plank Reach Overs 10
reps/side
Plank 1
min
High Plank In + Out Jumps 20
reps
complete 3 rounds
CIRCUIT

+ +

6
Bicep Curls 21 Style 7 + 7 + 7
partial reps - lower partial reps - upper full reps

24 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G4, SDay
+ AB
1 S
AC T I VAT I O N S U P E R S E T
complete 2 rounds

1.1 1.2
Clam Raises 15
reps/side
Stiff Leg Deadlift to Squat 10
reps/each

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Goblet Squats 4 12/10/8/6
sets reps
Steps Ups 4 12/10/8/6
sets reps

4 5
Deficit Reverse Lunges 4 12/10/8/6
sets reps/side
Overhead Squats 4 12/10/8/6
sets reps

6.1 6.2 6.3

Cable Rope Crunches 15
reps
Crossover Crunches 10
reps/side
Half Burpees 10
reps
complete 3 rounds
CIRCUIT

+ +
PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

25 Weight Training Plan 2021 Q2, Home Version

 PWeek
U L4,LDay 2
AC T I VAT I O N C I R C U I T
complete 3 rounds

1.1 1.2 1.3

Deadlifts 15
reps
Burpees 6
reps
Superman 20
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Pullovers 4 12/10/8/6
sets reps
Single Arm Rows 4 12/10/8/6
setsreps/side

4 5
Seated Rows 4 12/10/8/6
sets reps
Hammer Curl to Wide Curl 4 6/5/4/3
sets
reps/each

6.1 6.2 6.3

Bench Hop Overs 15
reps/side
Bicep Curls
(lighter weight, quick pace)
25
reps
Bench Side to Side Steps 15
reps/side
complete 3 rounds
CIRCUIT

+ +

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

26 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S4,HDay 3
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Incline Push Ups 15
reps
Side Lateral Raises
(lighter weight)
12
reps
Knee Push Ups 10
reps
Bent Arm Side Lateral
Raises (heavier weight)
10
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Chest Press 4 12/10/8/6
sets reps
Static Shoulder Press 4 12/10/8/6
setsreps/side

5 6
Reverse Grip Pushdowns 4 12/10/8/6
sets reps
Alternating Flyes to Press 4 10/8/6/4
setsreps/each

7.1 7.2
Push Up Knee to Elbow 5
reps/side
Hands to Forearm Plank 10
reps
SUPERSET
complete 2 rounds

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

27 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G4, SDay 4
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Banded Hip Thrusts 15
reps
Banded Close to
Wide Squats
10
reps/each
Lunge + Kickback 10
reps/side
Squat Jump + Burpee
(no push up)
15
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Hip Thrusts 4 12/10/8/6
sets reps
Sumo Deadlifts 4 12/10/8/6
sets reps

5 6
Split Squats 4 12/10/8/6
sets reps/side
Walking Lunges 4 12/10/8/6
sets reps/side

7.1 7.2
Single Leg Lunges 10 Single Leg Lunge Hops 8
complete 1 round on right, then 1 on left

reps/side reps/side
SUPERSET

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

28 Weight Training Plan 2021 Q2, Home Version

 BWeek
A C4, KDay+ 5AB S
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Reverse Grip Pulldowns 15
reps
Bicep Curls 15
reps
High Curls 15
reps/side
Rear Delt Pulls 15
reps

+ +

SUPERSET SUPERSET
complete 3 rounds complete 3 rounds

3.1 3.2 4.1 4.2

Zottman Curls
(heavier weight)
10
reps
Crossbody Curls
(lighter weight)
10
reps/side
Overhead Sit Ups 15
reps
Russian Twists 15
reps/side

+ +
5.1 5.2 5.3
Side Plank Reach Overs 10
reps/side
Plank 1
min
High Plank In + Out Jumps 20
reps
complete 3 rounds
CIRCUIT

+ +

6
Bicep Curls 21 Style 7 + 7 + 7
PROGRESSIONS
partial reps - lower partial reps - upper full reps

Used:
increased weight slower tempo
increased reps shorter rest times

29 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S5,HDay 1
AC T I VAT I O N C I R C U I T
complete 3 rounds

1.1 1.2 1.3

Circle Chest Press 10
reps
Push Up to 3 Jumping Jacks 8
reps
90 Degree Pulses 10
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Chest Press 4 12/10/8/6
sets reps
Together Press 4 10/8/6/4
sets reps

4 5
Shoulder Press 4 12/10/8/6
sets reps
Overhead Extensions 4 10/8/6/4
sets reps

6.1 6.2 6.3

Feet Up Floor Press 15
reps
Around the World Raises 15
reps
Lateral Arm Walk 15
reps/side
complete 3 rounds
CIRCUIT

+ +

30 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G5,SDay 2
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Lying Side Hip Raise
to Clam Shell
15
reps/side
Glute Bridges 20
reps
Squatted Walks
(forward + backward)
20
reps/side
Pop Squats 15
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Hip Thrusts 4 12/10/8/6
sets reps
Banded Box Squats (hold weight) 4 12/10/8/6
sets reps

5 6
Stiff Leg Deadlifts 4 12/10/8/6
sets reps
Curtsy Lunge to Side Leg Raise 4 12/10/8/6
setsreps/side

7.1 7.2
Plie Squats 15
reps
Plie Squats to Tippy Toes 10
reps
SUPERSET
complete 3 rounds

31 Weight Training Plan 2021 Q2, Home Version

 PWeek
U L5,LDay 3
AC T I VAT I O N S U P E R S E T
complete 2 rounds

1.1 1.2
Rows (lighter weight + quick pace) 15
reps
Burpee to Low Bicep Curl 10
reps

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Reverse Grip Rows 4 12/10/8/6
sets reps
High to Low Row 4 12/10/8/6
sets reps

4 5
Bicep Curls
4 7 + 7 + 7 Seated Bicep Curls (slow negative) 4 12/10/8/6
21 Style sets partial reps - lower partial reps - upper full reps sets reps

6.1 6.2 6.3

Renegade Rows 8
reps/side
Bicep Curls 15
reps
Rear Delt Flyes 10
reps
complete 3 rounds
CIRCUIT

+ +

32 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S5,HDay 4
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Side to Front Raises 10
reps
Incline Push Ups 15
reps
Incline Flyes +
Bicycle Crunch Legs
8
reps/side
Knee Push Ups 15
reps

+ +

SUPERSET SUPERSET
complete 3 rounds complete 3 rounds

3.1 3.2 4.1 4.2

Arnold Press 15
reps
Side Lateral Raises 10
reps
Chest Press 15
reps
Tricep Kickbacks 10
reps

+ +
5.1 5.2 5.3
Single Arm Floor to Press 8
reps/side
Dips 15
reps
Mountain Climbers 20
reps/side
complete 3 rounds
CIRCUIT

+ +

6
Plank MAX
hold

33 Weight Training Plan 2021 Q2, Home Version

 G L U T E S
Week 5, Day 5 + AB S
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Curtsy Lunge 10
reps/side
DB Extension 25
reps
Lateral Step Ups 10
reps/side
Knee Ups 15
reps/side

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Stiff Leg Deadlift to Clean + Press 4 12/10/8/6
sets reps
Good Mornings 4 12/10/8/6
sets reps

5 6
Wide Back Squats 4 12/10/8/6
sets reps
Cable Rope Crunches 4 12/10/8/6
sets reps

7.1 7.2
Side Plank Reach Overs 10
reps/side
Hands to Forearm Plank 15
reps
SUPERSET
complete 3 rounds

34 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S6,HDay 1
AC T I VAT I O N C I R C U I T
complete 3 rounds

1.1 1.2 1.3

Circle Chest Press 10
reps
Push Up to 3 Jumping Jacks 8
reps
90 Degree Pulses 10
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Chest Press 4 12/10/8/6
sets reps
Together Press 4 10/8/6/4
sets reps

4 5
Shoulder Press 4 12/10/8/6
sets reps
Overhead Extensions 4 10/8/6/4
sets reps

6.1 6.2 6.3

Feet Up Floor Press 15
reps
Around the World Raises 15
reps
Lateral Arm Walk 15
reps/side
complete 3 rounds
CIRCUIT

+ +

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

35 Weight Training Plan 2021 Q2, Home Version

 LWeek
E G6,SDay 2
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Lying Side Hip Raise
to Clam Shell
15
reps/side
Glute Bridges 20
reps
Squatted Walks
(forward + backward)
20
reps/side
Pop Squats 15
reps

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Hip Thrusts 4 12/10/8/6
sets reps
Banded Box Squats (hold weight) 4 12/10/8/6
sets reps

5 6
Stiff Leg Deadlifts 4 12/10/8/6
sets reps
Curtsy Lunge to Side Leg Raise 4 12/10/8/6
setsreps/side

7.1 7.2
Plie Squats 15
reps
Plie Squats to Tippy Toes 10
reps
SUPERSET
complete 3 rounds

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

36 Weight Training Plan 2021 Q2, Home Version

 PWeek
U L6,LDay 3
AC T I VAT I O N S U P E R S E T
complete 2 rounds

1.1 1.2
Rows (lighter weight + quick pace) 15
reps
Burpee to Low Bicep Curl 10
reps

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

2 3
Reverse Grip Rows 4 12/10/8/6
sets reps
High to Low Row 4 12/10/8/6
sets reps

4 5
Bicep Curls
4 7 + 7 + 7 Seated Bicep Curls (slow negative) 4 12/10/8/6
21 Style sets partial reps - lower partial reps - upper full reps sets reps

6.1 6.2 6.3

Renegade Rows 8
reps/side
Bicep Curls 15
reps
Rear Delt Flyes 10
reps
complete 3 rounds
CIRCUIT

+ +
PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

37 Weight Training Plan 2021 Q2, Home Version

 PWeek
U S6,HDay 4
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Side to Front Raises 10
reps
Incline Push Ups 15
reps
Incline Flyes +
Bicycle Crunch Legs
8
reps/side
Knee Push Ups 15
reps

+ +

SUPERSET SUPERSET
complete 3 rounds complete 3 rounds

3.1 3.2 4.1 4.2

Arnold Press 15
reps
Side Lateral Raises 10
reps
Chest Press 15
reps
Tricep Kickbacks 10
reps

+ +
5.1 5.2 5.3
Single Arm Floor to Press 8
reps/side
Dips 15
reps
Mountain Climbers 20
reps/side
complete 3 rounds
CIRCUIT

+ +

6
Plank MAX
PROGRESSIONS
hold

Used:
increased weight slower tempo
increased reps shorter rest times

38 Weight Training Plan 2021 Q2, Home Version

 G L U T E S
Week 6, Day 5 + AB S
AC T I VAT I O N S U P E R S E T AC T I VAT I O N S U P E R S E T
complete 2 rounds complete 2 rounds

1.1 1.2 2.1 2.2

Curtsy Lunge 10
reps/side
DB Extension 25
reps
Lateral Step Ups 10
reps/side
Knee Ups 15
reps/side

+ +

P Y R AM I D WO R K S E T S
decrease the amount of reps and increase the weight slightly with each set

3 4
Stiff Leg Deadlift to Clean + Press 4 12/10/8/6
sets reps
Good Mornings 4 12/10/8/6
sets reps

5 6
Wide Back Squats 4 12/10/8/6
sets reps
Cable Rope Crunches 4 12/10/8/6
sets reps

7.1 7.2
Side Plank Reach Overs 10
reps/side
Hands to Forearm Plank 15
reps
SUPERSET
complete 3 rounds

PROGRESSIONS USED:
increased weight increased reps slower tempo shorter rest times

39 Weight Training Plan 2021 Q2, Home Version