Bri Gale

In this workout guide you will learn to focus on the basics. 
Working on progressive overload incorporating hypertrophy, and building lean muscle in the process. 

The Ultimate goal with this guide is to build strong legs and lean toned upper body giving you that perfect hourglass shape. 

A few things to note: 

You’ll see you have 4 workouts a week. 
1 glute and ham 
1 UPPERBODY 
1 Quads and Calves 
1 All legs + Abs 

with workout 3 and 4 being focused on legs 
I would advise you take a break in between day 3 & 4 and make it an active rest day 

If the plan has the same workout and more reps than the previous week, i want you to keep the same way and reach for more reps 

If the plan had the same workout with less reps than the previous week it means I want you to go up and weight (which usually means you will get less reps) 

The weight you use is up to you. 
Push yourself to the reps I’ve given. 
If you can go way beyond the amount of reps given, most likely the weight is too light 

Never rush through your reps 
The slower the better so you really have a chance to engage your muscles & work the muscle you are intending to work. 

Things to do on a daily basis to achieve the best results 

Meal prep focusing on high protein + nutrient dense meals 
Use my ABCD Method 
Aim for 1g of protein per 1lb of goal body weight 
Example my goal weight is 140 so I am aiming for 140g of protein a day 
10k + steps a day 
If you have body fat to lose I recommend using my fitness pal putting “lose 10lbs” at a time for your macros. 

Once you’ve lost the first 10 you do another an so on. 
You could just put lose 50 pounds but that is going to drop your calories so low that it will be hard to ever stick to it! Let’s be realistic!!

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