Micaela Riley

Functional Nutritionist

📌 Weekly Training Structure

You’ll complete 5 workouts per week, each strategically built to support strength, endurance, and recovery:

🔻 1. Lower Body — Day 1

Glute + hamstring–focused strength work
8–10 reps per set to push heavier loading
Compound lifts + controlled tempo

🔻 2. Upper Body Push — Day 2

Chest, shoulders, and triceps
Heavier dumbbell pressing, overhead strength, and accessory work
Form + stability emphasized

🔻 3. Lower Body — Day 3

Quad-focused lower session
Stronger legs, better definition, improved performance
Power + tension-based movements

🔻 4. Upper Body Pull — Day 4

Back and biceps
Rows, pull variations, and back-building accessories
8–10 rep range to build upper-body strength + posture

🔻 5. Abs + LISS — Day 5

Core conditioning + stability
20–30 min low-intensity steady-state cardio
Build deep core strength while supporting hormone + nervous system balance

✨ Program Goals

Increase your strength and confidence with heavier lifts

Improve muscle definition

Support metabolism through structured progressive overload

End the year feeling grounded, strong, and proud of your consistency

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