I had a major pig out week this week in preparation for a new 4 week fat loss program. Seems like this is the best way for me right now:
set a goal. complete it. cheat. set a new goal.
So my new goal is to lose another 2 pounds to take me down to 115 pounds while keeping all my muscle mass. I have 4 weeks to complete so that is going to be a half pound each week; not bad!
I love the workout split I have right now but I don’t want to do more than 3 days of cardio for now. Since I do killer workouts on Mondays and Fridays, I won’t be doing any cardio those days.
I am going to do morning cardio Tues, Wed & Thursdays because that’s what works for me right now.
Saturdays I try to have a quick workout so Vince and I can be with the kiddos. Sunday’s are off – family and church day.
Training Split:
Monday – Glutes, Hams & Calves
Tuesday – Back & Chest with morning HIIT
Wednesday – Morning HIIT with evening Yoga
Thursday – Shoulders & Abs with morning long cardio
Friday – Quads, Glutes & Calves
Saturday – Bi’s, Tri’s & Abs
Sunday — OFF
Diet:
I am going to keep carbs high at least for two weeks.
Monday, Tuesday, Thursday, Friday & Saturday:
Meal 1: Fats and Protein
Meal 2: Carbs and Protein
Meal 3: Protein (pre-workout) — may not even have this meal
Meal 4: Carbs and Protein
Meal 5: Fats and Protein
Wednesdays and Sunday (no carbs others than vegetables)
Meal 1-4: Fats and Protein
NOTE: Vegetables with each meal. Protein I will measure to be 4oz. Fats on training days will be around 14g with 2 meals and Crabs will be 2 cups on training days. Non-training days, fats jump up to 14g X 4 meals.
If I feel depleted I will increase my fats. If I am gaining weight I will take carbs down to 1.5 cups.
After two weeks, I will assess the situation and create a new plan of attack which I will share with you 🙂
Workouts:
Day 1: Hams, Glutes & Calves
| Exercise | Tempo | Reps | Sets | Rest (sec) | |
|---|---|---|---|---|---|
| A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
| B1 | Powersquat Deadlift | 2211 | 8 | 5 | 60 |
| C1 | Lying Leg Curl | 3012 | 10 | 4 | 15 |
| C2 | Weighted Banded Bridges | 2012 | 10 | 4 | 60 |
| D1 | Leg Press (feet high and wide) | 3110 | 10 | 4 | 15 |
| D2 | 45* Hip Extension | 2014 | 10 | 4 | 60 |
| E1 | HEAVY Standing Calf Raise toes pointed in | 1011 | 12 | 3 | 10 |
| E2 | Seated Calf Raise toes pointed in | 1016 | 7-9 | 3 | 75 |
Day 2: Chest & Back & HIIT
| Exercise | Tempo | Reps | Sets | Rest (sec) | |
|---|---|---|---|---|---|
| A1 | Assisted Chin Up | 3111 | 10 | 5 | 60 |
| B1 | Standing Straight Arm Lat Pulldown To thighs (use a rope or bar on pulley) | 3112 | 10 | 4 | 60 |
| C1 | Supinated Bent Over Barbell Row | 3112 | 10 | 4 | 15 |
| D1 | Barbell Flat Bench Press | 3111 | 10 | 5 | 60 |
| E1 | Incline Press Machine | 3112 | 10 | 4 | 60 |
| F1 | Decline DB Bench Press | 3211 | 10 | 4 | 60 |
Day 3: Shoulders, Abs & Cardio
| Exercise | Tempo | Reps | Sets | Rest (sec) | |
|---|---|---|---|---|---|
| A1 | Cable Lateral Raise | 3111 | 10 | 4 | 60 |
| B1 | DB Lateral Raise | 3111 | 10 | 4 | 10 |
| B2 | DB Front Raise | 3111 | 10 | 4 | 60 |
| C1 | DB Shoulder Press | 2111 | 10 | 4 | 10 |
| C2 | DB "L" Lateral Raise | 2111 | 10 | 4 | 60 |
| E1 | High Cable Rear Delt | 3111 | 10 | 4 | 60 |
| F1 | Reverse Crunch on the bench | 10 | 4 | 10 | |
| F2 | Hanging Leg Raise | 10 | 4 | 10 |
Day 4: Quads, Glutes & Calves
| Exercise | Tempo | Reps | Sets | Rest (sec) | |
|---|---|---|---|---|---|
| A1 | Power Squat | 4010 | 5 | 4 | 60 |
| B1 | Leg Press (Feet Narrow & Low) | 3110 | 10 | 5 | 15 |
| B2 | Banded Bridge | 2014 | 10 | 5 | 60 |
| C1 | Leg Extensions | 2011 | 8 | 4 | 15 |
| C2 | Step Up | 3111 | 10 | 4 | 60 |
| C3 | Walking Lunge | 1111 | 10 | 4 | 60 |
| D1 | Standing Calf Raise - toes pointed in | 2011 | 8 | 3 | 30 |
| D2 | Seated Calf Raise - toes pointed in | 1011 | 15 | 3 | 30 |
Day 5: Biceps, Triceps, Abs & HIIT
| Exercise | Tempo | Reps | Sets | Rest (sec) | |
|---|---|---|---|---|---|
| A1 | DB Seated Biceps Curl | 2112 | 10 | 4 | 15 |
| A2 | Triceps Skull Crusher | 3111 | 10 | 4 | 60 |
| B1 | Standing Biceps Low Cable Curl | 3212 | 10 | 4 | 60 |
| B2 | Staying Bent Over DB Triceps Extension | 2112 | 10 | 4 | 60 |
| C1 | Standing DB Hammer Curl | 2111 | 10 | 4 | 15 |
| C2 | Standing DB Triceps Kickbacks | 3112 | 10 | 4 | 60 |
| D1 | Seated Russian Twist with plate | *no tempo | 10 | 3 | 10 |
| E1 | Seated Russian Twist with Plate | 10 | 4 | 10 | |
| E2 | Stability Ball Roll Out | 10 | 4 | 60 |
How heavy are you going with your weights? Thanks.
Hi Karen,
Flavia recommends going pretty heavy. Pick a weight that is very challenging for you and you can barely finish the last couple reps, while still maintaining good form of course. Always push yourself and if you feel you can go heavier next time then definitley do! 🙂
All the best,
Anna, CPT, FF Specialist
Flavia you look a-m-a-zing! Thank you for sharing all the info and your workouts.
Keep it up!
Lucie
Flavia you look gorgeous!! I definitely need to follow your advice step by step!! I am waiting anxiously for your next fitness program! I love your previous three…
For this plan, I need to ask you a question. For day 1 you super set exercise C1 and C2, C1 has 5 sets and C 2 has 10 sets. I think it is something you do some how since I have seen it before but thought it was a typo. Do you do: 4 banded bridges/10 lying leg curls/4 banded bridges, and that counts as one?
Thanks
Gaby
Great plan Flav, you’ve got this!!
Thank you!! I fixed everything above. Just a typo. Thanks for finding it. VIDEOS TO COME SOON! Already filmed
Curious if you are still breastfeeding while following that meal plan? If not what do you recommend? I am mostly paleo and notice a huge difference in my milk supply when I try to cut back on carbs to lose baby weight.
Hey Brittney, I’m done breastfeeding – when I was breastfeeding water was the #1 thing that kept my supply up and I did add a lot more carbs as well.
So for the abs part of the Day 5 workout we do Seated Russian Twists separately for 3 sets and then superset them again with stability ball rollouts?
P.S. Thanks soooo much for all the free content you post, it really is a blessing!
Hi Tonja,
That is correct 🙂
All the best,
Anna, CPT, FF Specialist