Grace

Gina

Maya

Couldn’t do the cable reverse but it was a good work out

vivi

Omg the last one was a struggle for me! I did it!!

I don’t think I’ll be able to move my legs tomorrow

Ooooweee the kickback was a challenge for me especially on my left side.

I didn’t need a finisher today, the Bulgarian split squats took that job ☠️

Holy smoke this was fun. I got a new PR on leg press & finally figured out the goblet squats lol

This had me breathing hard. Whoooa it was good

Ashley

Mandie

Ooouuiii… my arms or my left arm was shaking. Good one thx for the motivation :)

The Weighted sit up one was a struggggle for me but I tried. It was a good work out.

London

Sherene

I passed away in the best way 
Quads were bulging, and glutes were pumped up!

Sugi

I was PUSHIN through this for that booty pump!

Megan

Carly

Sophie

Amazing easy to follow workouts that really kick your butt!

Leonor

just hit a PR of 240 today on the leg extension!

Brianna

🎧🏋🏼‍♀️💦 WELCOME TO LIFT — a 4 Day Split Gym Program

🔍 FOCUS: bodybuilding style resistance program to build lean muscle mass

4️⃣ WORKOUTS per week with one active rest day split in the middle of the week
2️⃣ PHASES: phase 1 = weeks 1-8, phase 2 = weeks 9-16

❔ What should you do in between phases? Take a week to REST — focus on low impact movement, stretching and fueling your body with healthy foods + staying hydrated. Taking a rest week in between phases will allow your body to have time to rest and recover and prevent fatigue, burnout or potential injury. 

💬 Questions? DM me!

START HERE

MEALS & RECIPES

CHALLENGE

GYM GUIDE: 3 Day Split

GYM GUIDE: 4 Day Split

GYM GUIDE: 5 Day Split

GYM GUIDE: 6 Day Split

GYM GUIDE: Beginner

WORKOUTS for Beginners

LOWER BODY

UPPER BODY

ABS | Gym/Home

DB ONLY | Gym/Home

FULL BODY | Gym/Home

‼️ UPDATING may 15

‼️ leaving may 15

brooke’s workouts

HOT GIRL WINTER

Certified Personal Trainer /Nutritionist

W1/D1 Quads & Glutes

W1/D2 Shoulders & Triceps

W1/D3 Active Rest Day

W1/D4 Back & Biceps

W1/D5 Glutes & Hamstrings

W2/D1 Quads & Glutes

W2/D2 Shoulders & Triceps

W2/D3 Active Rest Day

W2/D4 Back & Biceps

W2/D5 Glutes & Hamstrings

W3/D1 Quads & Glutes

W3/D2 Shoulders & Triceps

W3/D3 Active Rest Day

W3/D4 Back & Biceps

W3/D5 Glutes & Hamstrings

W4/D1 Quads & Glutes

W4/D2 Shoulders & Triceps

W4/D3 Active Rest Day

W4/D4 Back & Biceps

W4/D5 Glutes & Hamstrings

W5/D1 Glutes & Hamstrings

W5/D2 Shoulders & Triceps

W5/D3 Back & Biceps

W5/D4 Active Rest Day

W5/D5 Quads & Glutes

W6/D1 Glutes & Hamstrings

W6/D2 Shoulders & Triceps

W6/D3 Back & Biceps

W6/D4 Active Rest Day

W6/D5 Quads & Glutes

W7/D1 Glutes & Hamstrings

W7/D2 Shoulders & Triceps

W7/D3 Back & Biceps

W7/D4 Active Rest Day

W7/D5 Quads & Glutes

W8/D1 Glutes & Hamstrings

W8/D2 Shoulders & Triceps

W8/D3 Back & Biceps

W8/D4 Active Rest Day

W8/D5 Quads & Glutes

W9/D1 Glutes & Hamstrings 2.0

W9/D2 Chest, Shoulders & Triceps 2.0

W9/D3 Quads & Abs 2.0

W9/D4 Back, Shoulders & Biceps 2.0

W9/D5 Glutes 2.0

W10/D1 Glutes & Hamstrings

W10/D2 Chest, Shoulders & Triceps

W10/D3 Quads & Abs

W10/D4 Back, Shoulders & Biceps

W10/D5 Glutes

GYM GUIDE: 4 Day Split

Sessions (50)

Details

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