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 5 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 set 1 and 2 are 15 reps and set 3 is 12 reps.
Circuit 1
Romanian Deadlift – 15, 12, 12 Reps
One Leg Glute Bridge – 15, 12, 12 Reps
Circuit 2
Sumo Squat – 15, 12, 12 Reps
Hip Thrust – 15, 15, 12 Reps
Circuit 3
Stiff Leg Deadlift – 15, 12, 12 Reps
Wall Sit – 20 Seconds
Circuit 4
Lateral Lunges – 15, 12, 12 Reps
Glute Bridges – 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
Treadmill
Jog/Running Outside
Jump Rope
Rowing Machine
Post Workout Recovery
Foam roll and stretch