8 Week Lifestyle Guide (Massy 2.0)
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Week FourDay 1 - Lower Body
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Day 5 - Lower Body
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Week FiveDay 1 - Lower Body
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Day 5 - Lower Body
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Week SixDay 1 - Lower Body
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Day 5 - Lower Body
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Week SevenDay 1 - Lower Body
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Day 5 - Lower Body
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Week TwoDay 1 - Lower Body
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Day 5 - Lower Body
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Week ThreeDay 1 - Lower Body
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Day 5 - Lower Body
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Week OneDay 1 - Lower Body
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Day 5 - Lower Body
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Week EightDay 1 - Lower Body
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Day 5 - Lower Body
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Additional ResourcesFoam Rolling
Warm Up
Perform for 10 minutes.
Butt Kickers
Knee Pulls
Frankensteins
Spiderman Stretch with Rotation
Hamstring Scoops
Glute Bridges (Double Leg)
Quad Pulls
Glute Bridges (Single Leg)
Day 1 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Barbell Squats – 12, 12, 12 reps means that every set is 12 reps.
Circuit 1
Barbell Pause Squat (4 Second Hold) – 12, 12, 12 Reps
Squat Plank Out – 12, 12, 12 Reps
Circuit 2
Pause Lunges (2 Second Hold) – 12, 12, 12 Reps
Hip Thrusts – 12, 12, 12 Reps
Circuit 3
Step Up into Reverse Lunge – 12, 12, 12 Reps
Side Skies – 12, 12, 12 Reps
Circuit 4
Bulgarian Pause Squats (2 Second Hold) – 15, 12, 12 Reps
One Leg Glute Bridge – 15, 12, 12 Reps
CARDIO SCHEDULE
Following your workout, perform 25-30 minutes of steady cardio.
Choose from one of the following:
Stairmaster
Elliptical
Spinning Bike
Post Workout Recovery
Foam roll and stretch