IIFYM

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©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

WELCOME!You did it! You took the first step in deciding to change your body for the better and I am forever grateful thatyou chose my plan to help you get there. I created this Workout Plan for those of you who are followingIIFYM/Flexible Dieting and/or who are starting to Reverse Diet and would like a structured exercise plan tofollow as well.

This plan is broken up into three 4 week phases. Each phase a bit harder than the last. Lift as heavy as YOUcan, work hard and have fun.

Please find some helpful information about weeks 1-4 below.

Warm up and cool downAlways remember to warm up effectively for 5 minutes prior to starting your workout. To reduce yourrisk of injury include light sets of each exercise you are about perform in your warm up.

Remember to cool down for at least 5 minutes after your workout and include stretches for each musclegroup worked. Hold each stretch for 30 seconds.

The WorkoutsThis workout plan is for those of you who have access to a gym or have a home gym with the necessaryequipment. Please note that workouts can be altered if you don’t have access to a gym.

The plan is based on exercising five days per week with a rest on Saturday and Sunday. If you would like, youcan add in an on the weekend. Feel free to change yourrest days around to fit your schedule.

Go as heavy as you can, while still maintaining good form. You should be shaking by the final rep.

Exercise GuideI have included links to external sites that show you how to perform each exercise. This can be found on thelast two pages of this section.

Perform all exercises one after the other without resting. Once you have completed all exercises take a 1–2minute break before repeating the circuit.

CardioPerform cardio 1-3 days per week for 15-30 minutes either your weight training or separate from it. Forexample if you lift at night you may choose to do your cardio in the morning. The choice of cardio is up to you,choose any type of cardio that YOU enjoy. I usually recommend at least one HIIT session per week (if you arephysically able). If you are feeling fatigued then you can swap 15-30 minutes of moderate and high intensitycardio for 40-50 minutes of low intensity steady state cardio (at 60-65% of your max heart rate).

Workout CalendarThe workout calendar lists the workouts you need to complete each day along with a checkbox for you to tickoff once you have completed that workout.

I have also included check boxes for your weekly calories/macros and your cardio sessions.

Are you on Instagram? Tag your workout with #inspireiifym

If you have any questions about this plan, please don’t hesitate to contact me at mail@inspirewomensfitness.com

Upper 1

c

Lower 1

c

Abs 1 + Cardio

c

Upper 2

c

Lower 2

c

Cardio/HIIT

c c c

Calories/Macros

c c c c

c c c

Upper 1

c

Lower 1

c

Abs 2 + Cardio

c

Upper 2

c

Lower 2

c

Cardio/HIIT

c c c

Calories/Macros

c c c c

c c c

Upper 1

c

Lower 1

c

Abs 1 + Cardio

c

Upper 2

c

Lower 2

c

Cardio/HIIT

c c c

Calories/Macros

c c c c

c c c

Upper 1

c

Lower 1

c

Abs 2 + Cardio

c

Upper 2

c

Lower 2

c

Cardio/HIIT

c c c

Calories/Macros

c c c c

c c c

Tuesday Wednesday Thursday Friday Saturday SundayMonday Tuesday Wednesday Thursday Friday Saturday Sunday

© Inspire Women’s Fitness 2014 | www.inspirewomensfitness.com

Weeks 1-4

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 1-4 WorkoutsUpper 1

Exercise Sets Reps Rest Notes

Overhead Press 3 15 0

Bent Over Row 3 15 0

Triceps Dip 3 15 0

Biceps Curl 3 15 0

Up Down Plank 3 15 1-2 minutes Body Weight

Upper 2

Exercise Sets Reps Rest Notes

Lat Pull Down 3 12 0

Arnold Press 3 12 0

Triceps Push Down 3 12 0

Hammer Curl 3 12 0

Push Press 3 as many as possible 1-2 minutes

LOWER 1

Exercise Sets Reps Rest Notes

Squats 3 15 0

Walking Lunges 3 15 0

Stiff Legged Deadlift 3 15 0

Cable Kickbacks 3 15 0

Calf Raises 3 15 0

Squat Jumps 3 15 1-2 minutes

LOWER 2

Exercise Sets Reps Rest Notes

Deadlifts 3 12 0

Narrow Squat 3 12 0

Lunges 3 12 0

Glute Hip Thrust 3 12 0

Romanian Deadlift 3 12 0

Box Jumps 3 12 1-2 minutes

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 1-4 Workouts Continued

Abs 1

Exercise Sets Reps Rest Notes

Hanging Leg Raise 3 10-20 0

Landmine 180 3 10-20 0

V Ups 3 10-20 0

Cable Crunch 3 10-20 0

Twisting Plank 3 10-20 1-2 minutes

Abs 2

Exercise Sets Reps Rest Notes

Straight HangingLeg Raise (feet tobar)

3 15-30 0

Stability Ball KneeTuck 3 15-30 0

Intermediate -Advanced: Stability

Ball Pike

Side Plank 3 15-30 0

Bicycle Crunch 3 15-30 0

Lying ReverseCrunch 3 15-30 1-2 minutes

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Workout 1 Workout 2

Overhead Press Lat Pull Down

Bent Over Row Arnold Press

Triceps Dip Triceps Push Down

Biceps Curl Hammer Curl

Up Down Plank Push Press

Upper body

Exercise Guide Weeks 9-12

Workout 1 Workout 2

Squats Deadlifts

Walking Lunges Narrow Squat

Stiff Legged Deadlift Lunges

Cable Kickbacks Glute Hip Thrust

Calf Raises Romanian Deadlift

Squat Jumps Box Jumps

lower body

Workout 1 Workout 2

Hanging Leg Raise Straight Hanging Leg Raise (feet to bar)

Landmine 180 Stability Ball Knee Tuck

V Ups Side Plank

Cable Crunch Bicycle Crunch

Twisting Plank Lying Reverse Crunch

abs

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

YOU ARE DOING GREAT!

You are now into the second phase of the IIFYM Workout Plan! Keep it up! You are well on your way to a fitand healthy body. Please find some helpful information about weeks 5-8 below.

Warm up and cool downAlways remember to warm up effectively for 5 minutes prior to starting your workout. To reduce yourrisk of injury include light sets of each exercise you are about perform in your warm up.

Remember to cool down for at least 5 minutes after your workout and include stretches for each musclegroup worked. Hold each stretch for 30 seconds.

The WorkoutsThis workout plan is for those of you who have access to a gym or have a home gym with the necessaryequipment. Please note that workouts can be altered if you don’t have access to a gym.

The plan is based on exercising five days per week with a rest on Saturday and Sunday. If you would like, youcan add in an on the weekend. Feel free tochange your rest days around to fit your schedule.

Week 8 is a ‘high rep’ week. During this week you will complete the workouts listed, but instead of using theusual reps, you will complete 15-30 reps of each exercise. You want to reduce your training load during yourhigh rep/recovery week and you want to aim to lift around 50% of your max.

Go as heavy as you can, while still maintaining good form. You should be shaking by the final rep.

Exercise GuideI have included links to external sites that show you how to perform each exercise. This can be found on thelast two pages of this section.

Perform all sets of each exercise before moving on to the next set. Take a 30-60 second break between eachset.

Dropset: After you complete your final rep of your last set, lessen the weight by around 30% and thencontinue the set until failure is reached again. Continue dropping the weight as many times as you can.

CardioPerform cardio 2-4 days per week for 15-30 minutes either your weight training or separate from it. Forexample if you lift at night you may choose to do your cardio in the morning. The choice of cardio is up to you,choose any type of cardio that YOU enjoy. I usually recommend at least one HIIT session per week (if you arephysically able). If you are feeling fatigued then you can swap 15-30 minutes of moderate and high intensitycardio for 40-50 minutes of low intensity steady state cardio (at 60-65% of your max heart rate).

If you are short on time, try adding cardio moves (jump rope, box jumps, step ups, jumping lunges, burpees)in between your weight training sets.

Workout CalendarThe workout calendar lists the workouts you need to complete each day along with a checkbox for you to tickoff once you have completed that workout.

I have also included check boxes for your weekly calories/macros and your cardio sessions.

If you have any questions about this plan, please don’t hesitate to contact me at mail@inspirewomensfitness.com

Back & Biceps

c

Legs

c

Abs & Cardio

c

Shoulders &Triceps

c

Legs

c

Cardio/HIIT

c c c c

Calories/Macros

c c c c

c c c

Back & Biceps

c

Legs

c

Abs & Cardio

c

Shoulders &Triceps

c

Legs

c

Cardio/HIIT

c c c c

Calories/Macros

c c c c

c c c

Back & Biceps

c

Legs

c

Abs & Cardio

c

Shoulders &Triceps

c

Legs

c

Cardio/HIIT

c c c c

Calories/Macros

c c c c

c c c

Back & Biceps

c

Legs

c

Abs & Cardio

c

Shoulders &Triceps

c

Legs

c

Cardio/HIIT

c c c c

Calories/Macros

c c c c

c c c

Tuesday Wednesday Thursday Friday Saturday SundayMonday Tuesday Wednesday Thursday Friday Saturday Sunday

High Rep Week

© I nspi re W om en’ s F i tness 2 01 4 | www. i nspi rewom ensfi tness. com

Weeks 5-8

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Back and BicepsExercise Sets Reps Notes

T Bar Row 4 10

Close Grip Lat Pull Down 4 10-12

Seated Cable Row 3 10

Wide Grip Lat Pull Down 3 8 10 12 Drop set on last set

Reverse Flyes 3 10-12

Barbell Biceps Curl 4 10

Single Arm Cable BicepsCurls 3 8-10

Week 5 Workouts

LegsExercise Sets Reps Notes

Smith Machine Squats 4 10

Stiff Leg Deadlift 4 10 Dumbbell or Barbell

Dumbbell Curtsy Lunge 4 12

Single Leg Leg Press 3 10 12 8 Can also be done lyingunder a smith machine

Leg Press 3 8 10 12 Can also be done lyingunder a smith machine

Dumbbell Pulse Lunges 3 10 each leg

Glute Weighted HipThrust 3 10 Barbell or Plate

Abs

Exercise Sets Reps Notes

Cable Wood Chop 3 12-16 each side

Cable Crunch 3 10

Seated V-Up 3 12

Scissor Kicks 3 16

Heel Touchers 3 12

Plank Hold 3 30-60 seconds Hold as long as possible

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Shoulders & TricepsExercise Sets Reps Notes

Overhead Press 4 12 10 8

Barbell Upright Rows 4 12 10 8

Single Arm Cable LateralRaises 3 12

Rear Delt High RopePulls 3 8-12

Neutral Grip OverheadPress 3 12 Drop set on last set

Dumbbell Skull Crushers 3 12 10 8

Single Arm Tricep CablePush Downs 3 10-12

Week 5 Workouts Continued

LegsExercise Sets Reps Notes

Deep Squats 4 15 Hold weight plate and getlow!

Leg Press 4 15 12 10 8 Can also be done lyingunder a smith machine

Stiff Leg Deadlifts 4 12-15 Dumbbell or barbell

Step Ups 4 12 each leg

Cable Kickback 4 12-15

Deep Straddle BenchJump Squats 3 10

Can use a aerobic stepinstead of bench to getdeeper into the jump

Dumbbell Calf Raises 3 15-20

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 6 Workouts

Back and BicepsExercise Sets Reps Notes

Wide Grip Lat Pull Down 4 12 10 8 6

Wide Grip Squat CableRow 4 10-12 Hold squat and row

Single Arm Seated Row 3 10-12

T Bar Row 3 8 10 12

Standing High PulleySingle Arm Cable Curl 3 10-12

Cable Rope Hammer Curl 3 8-10 Drop Set on last set

LegsExercise Sets Reps Notes

Barbell Deadlifts 4 10

Deep Raised DumbbellSquat 4 8-10

Can stand up on twobenches to get deeper

into the squatDeep Elevated ReverseLunges 3 10-12 each leg Use dumbbells

Hamstring Curl 3 12

Overhead WalkingLunges 3 12 Hold barbell or weight

plate above headSingle Leg Glute HipThrust 3 10-12

Cable Leg Abduction 3 12 each legCan be done with a bandif you dont have access to

a cable

Abs

Exercise Sets Reps Notes

Landmine 180 3 14

Cable Oblique Crunch 3 12 each side

Crunches with legs onexercise ball 3 15

Cable Reverse Crunch 3 12

Bicycle Crunch 3 16

Plank Twist 3 16

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Shoulders & TricepsExercise Sets Reps Notes

Alternating OverheadPress 4 10-12

Single Arm Cable LateralRaise 4 12-15

Lying Cable Front Raise 3 12

Lying Rear Delt DumbbellRaise 3 15

Triceps Dips 3 8-10 Weighted if needed

Cable Triceps Push Down 3 10-12 Drop set on last set

Week 6 Workouts Continued

LegsExercise Sets Reps Notes

Smith Machine Squats 4 10-12

Stiff Leg Deadlift 4 15 Dumbbell or Barbell

Dumbbell Curtsy Lunge 3 15

Single Leg Leg Press 3 15, 12, 10, 8 Can also be done lyingunder a smith machine

Leg Press 3 8, 10, 12, 15 Can also be done lyingunder a smith machine

Dumbbell Pulse Lunges 3 10 each leg

Glute Weighted HipThrust 3 10 Barbell or Plate

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 7 Workouts

Back and Biceps

Exercise Sets Reps Notes

Inverted Row 4 12 10 8 6

Standing Narrow CableRow 4 10-12 Drop set on last set

Bent Over Single ArmDumbbell Row 3 8 10 12

Straight Arm Cable PullDown 3 10

Barbell Biceps Curl 3 10-12

Alternating RotatingBiceps Curl 3 10-12

Legs

Exercise Sets Reps Notes

Smith Machine Squats 4 8

Stiff Leg Deadlift 4 8 Dumbbell or Barbell

Dumbbell Curtsy Lunge 3 10

Single Leg Leg Press 3 10 Can also be done lyingunder a smith machine

Leg Press 3 10 Can also be done lyingunder a smith machine

Dumbbell Pulse Lunges 3 10 each leg

Glute Weighted HipThrust 3 10 Barbell or Plate

Abs

Exercise Sets Reps Notes

Cable Wood Chop 3 12-16 each side

Cable Crunch 3 10

Seated V-Up 3 12

Scissor Kicks 3 16

Heel Touchers 3 12

Plank Hold 3 30-60 seconds Hold as long as possible

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 7 Workouts Continued

Shoulders & Triceps

Exercise Sets Reps Notes

Barbell Military Press 4 15 12 10 8

Leaning Dumbbell LateralRaise 4 10-12

Cable Front Raise 3 10-12 Drop set on last set

Lying Cable Upright Row 3 12-15 Can also use ropeattachment

One Arm Cable ReverseFly 3 8-10

Seated Low PulleyOverhead TricepsExtension

3 12-15 Using rope attachment

Cable Triceps Kickback 3 10-12

LegsExercise Sets Reps Notes

Barbell Deadlifts 4 15 12 10 8

Deep Raised DumbbellSquat 4 12-15

Can stand up on twobenches to get deeper

into the squatDeep Elevated ReverseLunges 3 10-12 each leg Use dumbbells

Hamstring Curl 3 12-15

Overhead WalkingLunges 3 15-20 Hold barbell or weight

plate above headSingle Leg Glute HipThrust 3 10-12

Cable Leg Abduction 3 12 each legCan be done with a bandif you dont have access to

a cable

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Back and Biceps

Exercise Sets Reps Notes

T Bar Row 3 15-30

Close Grip Lat Pull Down 3 15-30

Seated Cable Row 3 15-30

Wide Grip Lat Pull Down 3 15-30

Reverse Flyes 3 15-30

Barbell Biceps Curl 3 15-30

Single Arm Cable BicepsCurls 3 15-30

Week 8 Workouts (High Rep Week)

Legs

Exercise Sets Reps Notes

Smith Machine Squats 3 15-30

Stiff Leg Deadlift 3 15-30 Dumbbell or Barbell

Dumbbell Curtsy Lunge 3 15-30

Single Leg Leg Press 3 15-30 Can also be done lyingunder a smith machine

Leg Press 3 15-30 Can also be done lyingunder a smith machine

Dumbbell Pulse Lunges 3 15-30

Glute Weighted HipThrust 3 15-30 Barbell or Plate

Abs

Exercise Sets Reps Notes

Landmine 180 3 15-30

Cable Oblique Crunch 3 15-30

Crunches with legs onexercise ball 3 15-30

Cable Reverse Crunch 3 15-30

Bicycle Crunch 3 15-30

Plank Twist 3 15-30

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Shoulders & TricepsExercise Sets Reps Notes

Overhead Press 3 15-30

Barbell Upright Rows 3 15-30

Single Arm Cable LateralRaises 3 15-30

Rear Delt High RopePulls 3 15-30

Neutral Grip OverheadPress 3 15-30 Drop set on last set

Dumbbell Skull Crushers 3 15-30

Single Arm Tricep CablePush Downs 3 15-30

Week 8 Workouts Continued

LegsExercise Sets Reps Notes

Barbell Deadlifts 3 15-30

Deep Raised DumbbellSquat 3 15-30

Can stand up on twobenches to get deeper

into the squatDeep Elevated ReverseLunges 3 15-30 Use dumbbells

Hamstring Curl 3 15-30

Overhead WalkingLunges 3 15-30 Hold barbell or weight

plate above headSingle Leg Glute HipThrust 3 15-30

Cable Leg Abduction 3 15-30Can be done with a bandif you dont have access to

a cable

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Workout 1 Workout 2 Workout 3T Bar Row Version 1Version 2 Wide Grip Lat Pulldown Inverted Row

Close Grip Lat Pull Down Wide Grip Squat Row Standing Narrow Grip Cable Row

Seated Cable Row Single Arm Cable Row Bent Over Single Arm Dumbbell Row

Wide Grip Lat Pull Down T Bar Row Version 1Version 2

Straight Arm Pull Down Version 1Version 2

Reverse Flyes Standing High Pulley Single Arm CableCurl Barbell Biceps Curl

Barbell Biceps Curl Cable Rope Hammer Curl Alternating Rotating Biceps Curl

Single Arm Cable Biceps Curls

Back & Biceps

Workout 1 Workout 2 Workout 3

Overhead Press Alternating Overhead Press Barbell Military Press

Barbell Upright Rows Single Arm Cable Lateral Raises Leaning Dumbbell Lateral Raise

Single Arm Cable Lateral Raises Lying Cable Front Raise Cable Front Raise

Rear Delt High Rope Pulls Lying Rear Delt Dumbbell Raise Lying Cable Upright Row

Neutral Grip Overhead Press Triceps Dips One Arm Cable Reverse Fly

Dumbbell Skull Crushers Cable Triceps Push Down Seated Low Pulley Overhead TricepsExtension

Single Arm Tricep Cable Push Downs Cable Triceps Kickback

Shoulders & Triceps

Workout 1 Workout 2 Workout 3Smith Machine Squats Deep Squats with Weight Plate Barbell Deadlifts

Stiff Leg Deadlift Leg Press Version 1Version 2

Deep Raised Dumbbell SquatVersion 1Version 2

Dumbbell Curtsy Lunge Stiff Leg DeadliftDeep Elevated Reverse LungesVideoPicture

Single Leg Leg Press Version 1Version 2

Step Ups Hamstring Curl

Leg Press Version 1Version 2

Cable Kickback Overhead Walking Lunges

Dumbbell Pulse Lunges Deep Straddle Bench Jump Squats Single Leg Glute Hip Thrust

Glute Weighted Hip Thrust Dumbbell Calf Raises Cable Leg Abduction

Legs

Exercise Guide Weeks 5-8

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

W orkout 1 W orkout 2

C able W oodC hop L andmine 180

C able C runch C able O blique C runch V ersion 1 V ersion 2

S eated V -U p C runches with legs on exercise ball

S cissor K ick C able R everse C runch

H eel T ouchers B icycle C runch

P lank H old P lank T wist

Abs

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

YOU ARE ALMOST THERE!You are now into the third and final phase of the IIFYM Workout Plan! You are doing so well. Don’t give upnow - you are in the final stretch! Now it’s time to go . Please find some helpful information aboutweeks 9-12 below.

Warm up and cool downAlways remember to warm up effectively for 5 minutes prior to starting your workout. To reduce yourrisk of injury include light sets of each exercise you are about perform in your warm up.

Remember to cool down for at least 5 minutes after your workout and include stretches for each musclegroup worked. Hold each stretch for 30 seconds.

The WorkoutsThis workout plan is for those of you who have access to a gym or have a home gym with the necessaryequipment. Please note that workouts can be altered if you don’t have access to a gym.

The plan is based on exercising five days per week with a rest on Saturday and Sunday. If you would like, youcan add in an on the weekend. Feel free tochange your rest days around to fit your schedule.

Go as heavy as you can, while still maintaining good form. You should be shaking by the final rep.

Exercise GuideI have included links to external sites that show you how to perform each exercise. This can be found on thelast two pages of this section.

Perform all sets of each exercise before moving on to the next set. Take a 60-90 second break between eachset.

Superset: Two exercises performed back to back without rest. Complete both exercises before taking yourrest break.

Dropset: After you complete your final rep of your last set, lessen the weight by around 30% and thencontinue the set until failure is reached again. Continue dropping the weight as many times as you can.

CardioPerform cardio 2-5 days per week for 15-45 minutes either your weight training or separate from it. Forexample if you lift at night you may choose to do your cardio in the morning. The choice of cardio is up to you,choose any type of cardio that YOU enjoy. I usually recommend at least one HIIT session per week (if you arephysically able). If you are feeling fatigued then you can swap 15-30 minutes of moderate and high intensitycardio for 40-50 minutes of low intensity steady state cardio (at 60-65% of your max heart rate).

If you are short on time, try adding cardio moves (jump rope, box jumps, step ups, jumping lunges, burpees)in between your weight training sets.

The amount of cardio you choose to do will depend on your results. If your weight and/or fat loss has stalledeither recalculate your macros or increase and/or change up your cardio.

Workout CalendarThe workout calendar lists the workouts you need to complete each day along with a checkbox for you to tickoff once you have completed that workout.

I have also included check boxes for your weekly calories/macros and your cardio sessions.

If you have any questions about this plan, please don’t hesitate to contact me at mail@inspirewomensfitness.com

Back

c

Quads

c

Shoulders

c

Arms & Abs

c

Hamstrings &Glutes

c

Cardio/HIIT

c c c c c

Calories/Macros

c c c c

c c c

Back

c

Quads

c

Shoulders

c

Arms & Abs

c

Hamstrings &Glutes

c

Cardio/HIIT

c c c c c

Calories/Macros

c c c c

c c c

Back

c

Quads

c

Shoulders

c

Arms & Abs

c

Hamstrings &Glutes

c

Cardio/HIIT

c c c c c

Calories/Macros

c c c c

c c c

Back

c

Quads

c

Shoulders

c

Arms & Abs

c

Hamstrings &Glutes

c

Cardio/HIIT

c c c c c

Calories/Macros

c c c c

c c c

Tuesday Wednesday Thursday Friday Saturday SundayMonday Tuesday Wednesday Thursday Friday Saturday Sunday

© I nspi re W om en’ s F i tness 2 01 4 | www. i nspi rewom ensfi tness. com

Weeks 9-12

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 9 Workouts

BackExercise Sets Reps Notes

1. Pull Ups 4 4-6

2a. Close Grip Lat Pull Down 4 6-8 Superset with push ups

2b. Push Ups 4 10

3a. T Bar Row 4 4 6 8 10 Superset with inclinedumbbell Press

3b. Incline Dummbell Press 4 10

4. One Arm Long Bar Row 4 12

5. Seated Cable Row 4 12 Drop set

6. Stability Ball Hyperextensions 3 15

QuadsExercise Sets Reps Notes

1.Smith Machine Front Squats 4 4-6

2a. Box Squat 4 8 Superset with step ups

2b. Step Ups 4 8 Barbell

3a. Dumbbell Rear Lunge 3 8 Superset with jumpinglunges

3b. Jumping Lunges 3 12

4. Narrow Stance Leg Press 3 10 Can use smith machine

5. Seated Leg Extension 10 10

10 seconds rest betweensets

(German VolumeTraining)

6. Standing Calf Raises 3 20

Shoulders

Exercise Sets Reps Notes

1. Seated Smith Machine Press 4 4 6 8 10

2. Single Arm Linear Jammer 4 6

3a. Cable Upright Row 4 8-10 Superset with front raise

3b. Cable Rope Front Raise 4 10

4. Palms in Overhead Press 4 12 Drop set

5. Low Cable Bent Over Rear LateralRaise

4 10

6. Military Press 10 10

10 seconds rest betweensets

(German VolumeTraining)

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 9 Workouts Continued

Arms & Abs

Exercise Sets Reps Notes

1a. Incline Hammer Curls 4 6 Superset with EZ BarTriceps Extensions

1b. Decline EZ Bar Triceps Extension 4 6

2a. Close Grip EZ Bar Curl 4 8 Superset with One ArmCable Curl

2b. Cable triceps overhead extensionwith rope 4 8 Can also be done

kneeling

3a. .Standing One Arm Cable Curl 4 10 Superset with TricepsPushdown

3b. Triceps Push Down 4 10 Drop Set

Hanging Leg Raises 4 10-15

Spider Crawl 4 12

Spell Caster 4 16

Hamstrings & Glutes

Exercise Sets Reps Notes

1. Barbell Deadlift 4 4-6 Heavy

2. Barbell Stiff Leg Deadlift 4 6-8

3. Leg Curl 4 10

4. Box Jump 3 10

5. Barbell Glute Bridge 4 8

6. Cable Pull Through 3 10 Drop set

7. Cable Kickback 3 12-15

8. Cable Leg Adduction & Abduction 3 12-15

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 10 Workouts

BackExercise Sets Reps Notes

1. Chin Ups 4 4-6

2a. V Bar Pull Down 4 6-8 Superset with dumbbellchest press

2b. Dumbbell Chest Press 4 6-8

3a. Steated Cable Rows 3 8 Superset with dumbbellflyes

3b. Dumbbell Flyes 3 8

4. Incline Dumbbell Row 3 10

5. Straight Arm Cable Pulldown 3 10

6. Smith Machine Shrug 2 12

QuadsExercise Sets Reps Notes

1. Narrow Stance Smith MachineSquat 4 6

2a. Goblet Squat 4 8 Superset with bodyweightwalking lunges

2b. Barbell Walking Lunges 4 8

3a. Leg Press 3 10 Superset with JumpSquats

3b. Jump Squats 3 10 Get low!4. Single Leg Leg Press 3 12 Can use smith machine

5. Steated Leg Extension 10 10

10 seconds rests betweensets

(German VolumeTraining)

6. Smith Machine Calf Raise 3 20

Shoulders

Exercise Sets Reps Notes

1. Push Press 4 6

2. Standing Alternating DumbbellPress 4 8

3. Cable Lateral Raise 4 8-10

4. Side Raise to Front Raise 4 8-10

5. Alternating Dumbbell Lying RearLateral Raise

4 12

6. Military Press 10 10

10 seconds rest betweensets

(German VolumeTraining)

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 10 Workouts Continued

Arms & Abs

Exercise Sets Reps Notes

1a. Incline Hammer Curls 4 6 Superset with EZ BarTriceps Extensions

1b. Decline EZ Bar Triceps Extension 4 6-8

2a. Close Grip EZ Bar Curl 4 8-10 Superset with One ArmCable Curl

2b. Cable triceps overhead extensionwith rope 4 10 Can also be done

kneeling

3a. .Standing One Arm Cable Curl 3 12 Superset with TricepsPushdown

3b. Triceps Push Down 3 12 Drop Set

Hanging Leg Raises 3 10-15

Spider Crawl 3 12

Spell Caster 3 16

Hamstrings & Glutes

Exercise Sets Reps Notes

1. Sumo Deadlift 5 5 Heavy

2. Single Leg Dumbbell Deadlift 4 8

3. Leg Curl 4 8

4. Tuck Jump 3 10

5. Barbell Hip Thrust 4 10

6. Cable Pull Through 3 10 Drop set

7. Glute Kickback using Leg ExtensionMachine 3 12-15

8. Cable Leg Adduction & Abduction 3 12-15

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 11 Workouts

BackExercise Sets Reps Notes

1. Pull Ups 4 4-6

2a. Close Grip Lat Pull Down 4 6-8 Superset with push ups

2b. Push Ups 4 10

3a. T Bar Row 4 4 6 8 10 Superset with inclinedumbbell Press

3b. Incline Dummbell Press 4 10

4. One Arm Long Bar Row 4 12

5. Seated Cable Row 4 12 Drop set

6. Stability Ball Hyperextensions 3 15

QuadsExercise Sets Reps Notes

1.Smith Machine Front Squats 4 4-6

2a. Box Squat 4 8 Superset with step ups

2b. Step Ups 4 8 Barbell

3a. Dumbbell Rear Lunge 3 8 Superset with jumpinglunges

3b. Jumping Lunges 3 12

4. Narrow Stance Leg Press 3 10 Can use smith machine

5. Seated Leg Extension 10 10

10 seconds rest betweensets

(German VolumeTraining)

6. Standing Calf Raises 3 20

Shoulders

Exercise Sets Reps Notes

1. Seated Smith Machine Press 4 4 6 8 10

2. Single Arm Linear Jammer 4 6

3a. Cable Upright Row 4 8-10 Superset with front raise

3b. Cable Rope Front Raise 4 10

4. Palms in Overhead Press 4 12 Drop set

5. Low Cable Bent Over Rear LateralRaise

4 10

6. Military Press 10 10

10 seconds rest betweensets

(German VolumeTraining)

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 11 Workouts Continued

Arms & Abs

Exercise Sets Reps Notes

1a. Incline Hammer Curls 4 6 Superset with EZ BarTriceps Extensions

1b. Decline EZ Bar Triceps Extension 4 6

2a. Close Grip EZ Bar Curl 4 8 Superset with One ArmCable Curl

2b. Cable triceps overhead extensionwith rope 4 8 Can also be done

kneeling

3a. .Standing One Arm Cable Curl 4 10 Superset with TricepsPushdown

3b. Triceps Push Down 4 10 Drop Set

Hanging Leg Raises 4 10-15

Spider Crawl 4 12

Spell Caster 4 16

Hamstrings & Glutes

Exercise Sets Reps Notes

1. Barbell Deadlift 4 4-6 Heavy

2. Barbell Stiff Leg Deadlift 4 6-8

3. Leg Curl 4 10

4. Box Jump 3 10

5. Barbell Glute Bridge 4 8

6. Cable Pull Through 3 10 Drop set

7. Cable Kickback 3 12-15

8. Cable Leg Adduction & Abduction 3 12-15

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 12 Workouts

BackExercise Sets Reps Notes

1. Chin Ups 4 4-6

2a. V Bar Pull Down 4 6-8 Superset with dumbbellchest press

2b. Dumbbell Chest Press 4 6-8

3a. Steated Cable Rows 3 8 Superset with dumbbellflyes

3b. Dumbbell Flyes 3 8

4. Incline Dumbbell Row 3 10

5. Straight Arm Cable Pulldown 3 10

6. Smith Machine Shrug 2 12

QuadsExercise Sets Reps Notes

1. Narrow Stance Smith MachineSquat 4 6

2a. Goblet Squat 4 8 Superset with bodyweightwalking lunges

2b. Barbell Walking Lunges 4 8

3a. Leg Press 3 10 Superset with JumpSquats

3b. Jump Squats 3 10 Get low!4. Single Leg Leg Press 3 12 Can use smith machine

5. Steated Leg Extension 10 10

10 seconds rests betweensets

(German VolumeTraining)

6. Smith Machine Calf Raise 3 20

Shoulders

Exercise Sets Reps Notes

1. Push Press 4 6

2. Standing Alternating DumbbellPress 4 8

3. Cable Lateral Raise 4 8-10

4. Side Raise to Front Raise 4 8-10

5. Alternating Dumbbell Lying RearLateral Raise

4 12

6. Military Press 10 10

10 seconds rest betweensets

(German VolumeTraining)

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Week 12 Workouts Continued

Arms & Abs

Exercise Sets Reps Notes

1a. Incline Hammer Curls 4 6 Superset with EZ BarTriceps Extensions

1b. Decline EZ Bar Triceps Extension 4 6-8

2a. Close Grip EZ Bar Curl 4 8-10 Superset with One ArmCable Curl

2b. Cable triceps overhead extensionwith rope 4 10 Can also be done

kneeling

3a. .Standing One Arm Cable Curl 3 12 Superset with TricepsPushdown

3b. Triceps Push Down 3 12 Drop Set

Hanging Leg Raises 3 10-15

Spider Crawl 3 12

Spell Caster 3 16

Hamstrings & Glutes

Exercise Sets Reps Notes

1. Sumo Deadlift 5 5 Heavy

2. Single Leg Dumbbell Deadlift 4 8

3. Leg Curl 4 8

4. Tuck Jump 3 10

5. Barbell Hip Thrust 4 10

6. Cable Pull Through 3 10 Drop set

7. Glute Kickback using Leg ExtensionMachine 3 12-15

8. Cable Leg Adduction & Abduction 3 12-15

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

Quads

Shoulders

W eek 1 & 3 W eek 2 & 4

P ull U ps Chin Ups

C lose G rip L at P ull D own V B ar P ull D own

P ush U ps D umbbell C hest P ress

T B ar R ow S teated C able R ow

Incline D ummbell P ress D umbbell F lyes

O ne A rm L ong B ar R ow Incline D umbbell R ow

S eated C able R ow S traight A rm C able P ulldown

S tability B all H yperextensions S mith Machine S hrug

W eek 1 & 3 W eek 2 & 4

S mith Machine F ront S quats N arrow S tance S mith Machine S quat

B ox S quat G oblet S quat

S tep U ps B arbell W alking L unges

D umbbell R ear L unge L eg P ress

J umping L unges J ump S quats

N arrow S tance L eg P ress S ing le L eg L eg P ress

S eated L eg E xtension S teated L eg E xtension

S tanding C alf R aises S mith Machine C alf R aise

W eek 1 & 3 W eek 2 & 4

S eated S mith Machine P ress P ush P ress

S ing le A rm L inear J ammer S tanding A lternating D umbbell P ress

C able U pright R ow C able L ateral R aise

C able R ope F ront R aise S ide R aise to F ront R aise

P alms in O verhead P ress A lternating D umbbell L ying R ear L ateral R aise

L ow C able B ent O ver R ear L ateral R aise Military P ress

Military P ress

Back

Exercise Guide Weeks 9-12

©Inspire Women’s Fitness 2015 | www.inspirewomensfitness.com

W eek 1 & 3 W eek 2 & 4

Incline H ammer C urls T riceps B ench D ips

D ecline E Z B ar T riceps E xtension R ope H ammer C url

C lose G rip E Z B ar C url R everse G rip T riceps P ush D own

C able triceps overhead extension with rope S tanding O ne A rm C able C url

S tanding O ne A rm C able C url T riceps K ickback

T riceps P ush D own E Z B ar C url

H anging L eg R aises H anging L eg R aises

S pider C rawl B ottoms up

S pell C aster D ecline C runch

Arms & Abs

Hamstrings & Glutes

W eek 1 & 3 W eek 2 & 4

B arbell D eadlift S umo D eadlift

B arbell S tiff L eg D eadlift S ing le L eg D umbbell D eadlift

L eg C url L eg C url

B ox J ump T uck J ump

B arbell G lute B ridge B arbell H ip T hrust

C able P ull T hrough C able P ull T hrough

C able K ickback G lute K ickback using L eg E xtension Machine

C able L eg A dduction & A bduction C able L eg A dduction & A bduction