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 – 15, 15, 12 Reps means that sets 1 and 2 are 15 reps and set 3 is 12.
Circuit 1
Barbell Squat – 15, 15, 12 Reps
Wall Sit – 20 Seconds
Circuit 2
Forward Lunge – 15, 15, 12 Reps
Hip Thrust – 20 Seconds
Circuit 3
Alternating Step Ups – 15, 15, 12 Reps
Glute Bridge – 20 Seconds
Circuit 4
Bulgarian Squats – 15, 15, 12 Reps
Football Squats – 20 Seconds
CARDIO SCHEDULE
Following your workout, perform 25-30 minutes of steady cardio.
Choose from the following:
Stairmaster
Elliptical
Spinning Bike
Treadmill
Jog / Running Outside
Jump Rope
Rowing Machine
Post Workout Recovery
Foam roll and stretch