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Sarah HerseSarah Herse
/Body 2.0 Beginner Gym

Body 2.0 Beginner Gym

Lean Muscle with Sarah Herse

Welcome to Body 2.0, my newest physique-driven program that is designed to sculpt your body like a bikini or wellness competitor. For this 6 week program, I've specifically chosen exercises that build an hourglass shape (defined shoulders with a tapered back, large round glutes, and strong legs with defined hamstrings) and exercises that I personally love and know are effective. After years of competing and working with bikini competitors, I understand the exact muscle groups and exercises you need to build to achieve this look and I’m bringing them all to this program! For this beginner gym version, you will need access to a full gym set-up with machines. If you only have access to free weights/dumbbells, check out my " home gym" versions. Your gym may not have all the machines listed in the program so I try to make suggestions for alternatives on machines that I know are less common. If you're still not sure about a specific substitution, reach out to me directly in this app or join our Facebook group and post any questions you have there! https://www.facebook.com/groups/sarahhersefitness/?ref=share_group_link For best results, make sure you are staying on top of your nutrition & recovery. Check out my sample meal plans in the "nutrition" section. Schedule is below: Day 1 - Lower Body (Quads & Glutes Focused) Day 2 - Upper Body (Shoulders & Back focused) Day 3 - Lower Body (Glutes & Hamstring Focused) Day 4 - Upper Body & Abs Day 5 - Total Lower Body Day 6 - Optional: Bench + Arms + Metcon Day 7 - Rest Day Mobility

Start 7-day free trial
ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (36)

Week 1 • Day 1
5/5
2
60 min
Week 1 • Day 2
5/5
2
50 min
Week 1 • Day 4
5/5
0
50 min
Week 1 • Day 5
4.88/5
1
60 min
+31 sessions more

Details

Category
Bodybuilding, Bikini Body, Full Body, Glutes
Duration
6 weeks, 5 days/week, 45-60 min
Level
Beginner
Location
Gym

Frequently Asked Questions

What are the goals of this program?
The goals of this program are to build lean muscle and help shape your physique like a bikini or wellness competitor. This program targets muscles that create an hourglass shape: defined shoulders with a tapered back, large round glutes, and strong legs with defined hamstrings. There is also an optional day that targets chest & arms if that is a focus area of yours.
What do I need to participate?
You will need access to a gym with free weights (barbells, dumbbells, etc.), machines, cables , a pull-up bar, and some resistance bands. If you only have access to free weights/dumbbells, check out my "home gym" versions. Your gym may not have all the machines listed in the program so I try to make suggestions for alternatives on machines that I know are less common. If you're still not sure about a specific substitution, reach out to me directly in this app or join our Facebook group and post any questions you have there!
Who are these workouts for (skill-level)?
This beginner version is for those who have some experience using machines & dumbbells but are not yet comfortable with using barbells & heavier weights on compound lifts. Make sure you watch the demo videos & read the caption underneath for techniques tips on exercises.
What’s the schedule?
This is a high volume 6 week program with 5 days of lifting per week with an optional 6th day for those who want more volume dedicated to chest & arms and/or those who want to do a weekend metcon for extra cardio/conditioning. If you can only commit to 4 days per week, or if you feel that you're not recovering from all this volume, stick to days 1-4 each week and you will still make progress! Day 1 - Lower Body (Quads & Glutes Focused) Day 2 - Upper Body (Shoulders & Back focused) Day 3 - Lower Body (Glutes & Hamstring Focused) Day 4 - Upper Body & Abs Day 5 - Total Lower Body Day 6 - Optional: Bench + Arms + Metcon Day 7 - Rest Day & Mobility
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen with adequate levels of protein. (Check out my sample meal plans in the "nutrition" section). * Drink at least 1 gallon of fluids daily * Make sure to use active and full rest days to allow muscles to recover

Frequently Asked Questions

What are the goals of this program?
The goals of this program are to build lean muscle and help shape your physique like a bikini or wellness competitor. This program targets muscles that create an hourglass shape: defined shoulders with a tapered back, large round glutes, and strong legs with defined hamstrings. There is also an optional day that targets chest & arms if that is a focus area of yours.
What do I need to participate?
You will need access to a gym with free weights (barbells, dumbbells, etc.), machines, cables , a pull-up bar, and some resistance bands. If you only have access to free weights/dumbbells, check out my "home gym" versions. Your gym may not have all the machines listed in the program so I try to make suggestions for alternatives on machines that I know are less common. If you're still not sure about a specific substitution, reach out to me directly in this app or join our Facebook group and post any questions you have there!
Who are these workouts for (skill-level)?
This beginner version is for those who have some experience using machines & dumbbells but are not yet comfortable with using barbells & heavier weights on compound lifts. Make sure you watch the demo videos & read the caption underneath for techniques tips on exercises.
What’s the schedule?
This is a high volume 6 week program with 5 days of lifting per week with an optional 6th day for those who want more volume dedicated to chest & arms and/or those who want to do a weekend metcon for extra cardio/conditioning. If you can only commit to 4 days per week, or if you feel that you're not recovering from all this volume, stick to days 1-4 each week and you will still make progress! Day 1 - Lower Body (Quads & Glutes Focused) Day 2 - Upper Body (Shoulders & Back focused) Day 3 - Lower Body (Glutes & Hamstring Focused) Day 4 - Upper Body & Abs Day 5 - Total Lower Body Day 6 - Optional: Bench + Arms + Metcon Day 7 - Rest Day & Mobility
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen with adequate levels of protein. (Check out my sample meal plans in the "nutrition" section). * Drink at least 1 gallon of fluids daily * Make sure to use active and full rest days to allow muscles to recover
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Comments

K
Kylie 13d ago
Squats plus hilly trail run
P
Paulette 4mo ago
There was a technical glitch in the app. When I tried to open some of the demos it wouldn’t let me. Only the first demo of each set was showing.
S
Sarah 5mo ago
Feeling the burn!! Might not be able to use arms tomorrow 🤭
S
Sarah 5mo ago
The burn is real!
S
Sarah 5mo ago
Awesome!
S
Sarah 5mo ago
Awesome!