The Surfer 2.0
Lean Muscle with Morgan Olson
Did someone say booty?
No, okay just me. Here’s the deets. ... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (16)
+11 sessions more
Details
Category
Conditioning, Booty, Bikini Body, Lean muscle, Shred fat, Toning, HITT
Duration
4 weeks,
Level
Intermediate
Location
Gym
Frequently Asked Questions
Who are these workouts for (skill-level)?
Intermediate to advanced. If you’re a beginner or need to work on joint stability, start with the stronger at some.
How to schedule the program into a week?
Order of workouts depends on your schedule.
For example, if you train Monday, Wednesday Thursday and Saturday. Then you can follow the assigned days. Same if you want to train Monday- Friday.
If you don’t want a rest day after booty day, do the upper body day next instead of legs. Make sure you recovery.
What do I need to participate in this program?
A gym is preferred - barbell, bench, dumbbells and a cable machine.
If you’re doing it at home - swap the barbell work for dumbbells and cable work for resistance bands.
How to get the best outcome of the program?
Eat a minimum of 110g of protein a day, eat a salad a day, focus on contraction, and commit to each set.
What are the goals of the program?
To sculpt your body with a focus on your butt, abs, and shoulders. We’re also creating a sleek v-shape to create a narrow waist. Weight lifting mixed with conditioning for a tight, toned look.
Frequently Asked Questions
Who are these workouts for (skill-level)?
Intermediate to advanced. If you’re a beginner or need to work on joint stability, start with the stronger at some.
How to schedule the program into a week?
Order of workouts depends on your schedule.
For example, if you train Monday, Wednesday Thursday and Saturday. Then you can follow the assigned days. Same if you want to train Monday- Friday.
If you don’t want a rest day after booty day, do the upper body day next instead of legs. Make sure you recovery.
What do I need to participate in this program?
A gym is preferred - barbell, bench, dumbbells and a cable machine.
If you’re doing it at home - swap the barbell work for dumbbells and cable work for resistance bands.
How to get the best outcome of the program?
Eat a minimum of 110g of protein a day, eat a salad a day, focus on contraction, and commit to each set.
What are the goals of the program?
To sculpt your body with a focus on your butt, abs, and shoulders. We’re also creating a sleek v-shape to create a narrow waist. Weight lifting mixed with conditioning for a tight, toned look.
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Comments
L
Lucy • 2d ago
It was ok- it’s my first time back on the gym in three weeks and I am pretty inflamed right now and feeling weak but it felt good to get back at it
T
Talisa • 14d ago
Thanks it was awesome! I’m wondering which training could be good for me now, I finished the two surfer types :)
T
Talisa • 2mo ago
Thanks!
J
Jamie • 2mo ago
Love everything about this. Bulgarian split squats are my fave
A
Adeela • 2mo ago
Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it
A
Adeela • 2mo ago
Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it