8 WEEK

THICC WORKOUT
PROGRAM

GYM PROGRAM
WEEK 1 GLUTES WITH FINISHER

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes

REST: 60 seconds rest after each round or stand alone exercise

RAINBOWS | SETS: 2 | REPS: 20 each side

1. Using a bench (or the floor), place 1 leg straight out to the side
2. Lift your leg up as high as possible, then twist it in an arc behind
you as far as you can without twisting your hips
3. Slowly return to the starting position before the next rep,
controlling with your glute
4. Repeat for the other leg when you have completed all your reps

SUMO SQUATS (SMITH MACHINE) | SETS: 4 | REPS: 15

1. Stand with your feet turned out and wider than shoulder-width,
with the bar across the back of your shoulders
2. Pushing your hips back, and bending at the knees, sink to
90-degrees. Keep your back strong and press through the feet
3. Pause at the bottom, before driving through your feet and returning
to the starting position

CIRCUIT 1

CABLE DEADLIFTS CABLE KICKBACKS CABLE SQUAT PULSES

SETS: 3 | REPS: 12 SETS: 3 | REPS: 12 each leg SETS: 3 | REPS: 20

1. Stand with your feet wider than 1. With the ankle cuff on your left 1. Grasp the bar with both hands
shoulder-width, legs straight, knees ankle, hinge your torso forwards shoulder-width apart and take a step
soft and grasp the ends of the rope to hold onto the support bars back so there’s tension on the cable
attachment in either hand while also engaging your core and
keeping your back straight 2. Squat down until your thighs are
2. With your arms straight and upper parallel to the floor, squeeze your
back engaged, push your hips 2. With a slight bend in your right glutes and then pulse continuously
forwards and hinge your torso knee, push your left leg straight through this position
upwards to stand up - keep your back behind you - at the end,
hands in contact with your legs slightly externally rotate your ankle 3. Focus on keeping the weight in
to maximize your glute activation your heels, arms straight and
3. Slowly lower your torso, only going your chest up
as low as you can with a straight 3. Slowly come back to the start; keep
back and keeping the weight in your your foot from touching the ground
heels and repeat, making sure you avoid
using momentum
4. Ensure your core is braced and your
glutes are engaged the whole time

GYM: THICC Program 2

WEEK 1 GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once

REST: 60 seconds rest after each round or stand alone exercise

OPTIONAL BOOTY BURNOUT CIRCUIT | 30 SECONDS BREAK BETWEEN SETS

1. Secure a resistance band around your thighs close to your knees, with your feet
slightly wider than shoulder-width
2. Sink down in a squat until your knees are at 90-degrees, and pulse slightly up and
down for the required amount of time
3. Keep your chest up and actively push against the band to keep your knees out over
your toes - you should feel your glutes need to work hard in order to achieve this
4. If you don’t have a booty band, just do normal bodyweight pulse squats

BOOTY BAND PULSE SQUATS

SETS: 3 | REPS: 20

1. Place the booty band just above your knees with your shoulders on a bench and
your knees at 90-degrees
2. Push your hips up as high as possible and squeeze your glutes while keeping your
knees pressed out against the band, and hold for 2 seconds
3. Slowly lower to the bottom ensuring you keep your knees out to maximize glute
engagement

HIP THRUSTS (BOOTY BAND)

SETS: 3 | REPS: 20

1. Secure a resistance band just above your ankles

2. Raise your top leg as high as possible and pause at the top for 1 second,
before slowly lowering
3. The goal is to keep the band under tension the whole time so your glutes
should be burning!

BOOTY BAND SIDE LYING LEG RAISES

SETS: 3 | REPS: 20 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes

GYM: THICC Program 3

WEEK 1 UPPER & CARDIO

DAY TWO

WARM UP: Elliptical | Duration: 10-15 minutes

REST: 60 seconds rest after each round or stand alone exercise

SWIMS | SETS: 2 | REPS: 10 each side

1. Using a bench (or the floor), place 1 leg straight out to the side
2. Lift your leg up as high as possible, then twist it in an arc behind
you as far as you can without twisting your hips
3. Slowly return to the starting position before the next rep,
controlling with your glute
4. Repeat for the other leg when you have completed all your reps

CIRCUIT 1

INVERTED ROW | SETS: 3 | REPS: 10

1. Grip the bar with an overhand grip and move your feet forwards -
the further you go, the harder it is
2. While keeping your hips up, pull your chest towards the bar and
squeeze your shoulder blades together
3. Pause at the top before slowly lowering back to the starting
position

PUSHUPS | SETS: 3 | REPS: 10

1. Begin exercise on hands and feet (use knees if it’s too difficult)
2. By bending the arms, slowly lower yourself towards the ground
until your arms are at 90 degrees
3. Push through your whole hand to extend back to the starting
position before repeating the movement

GYM: THICC Program 4

WEEK 1 UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once

REST: 60 seconds rest after each round or stand alone exercise

CIRCUIT 2

BENT OVER ROW DUMBBELLS LATERAL RAISES CHEST PRESS MACHINE

SETS: 3 | REPS: 12 SETS: 3 | REPS: 12 SETS: 3 | REPS: 12

1. Hold your dumbbells with a neutral 1. With the ankle cuff on your left 1. Grasp the bar with both hands
grip, with your knees slightly bent, ankle, hinge your torso forwards shoulder-width apart and take a step
glutes squeezed and your upper to hold onto the support bars back so there’s tension on the cable
body hinged forward to about while also engaging your core and
45-degrees keeping your back straight 2. Squat down until your thighs are
parallel to the floor, squeeze your
2. Pull the dumbbells towards you 2. With a slight bend in your right glutes and then pulse continuously
while keeping your elbows close knee, push your left leg straight through this position
to your sides and squeezing your back behind you - at the end,
shoulder blades together slightly externally rotate your ankle 3. Focus on keeping the weight in
(T-Rex arms) to maximize your glute activation your heels, arms straight and
your chest up
3. Slowly lower the dumbbells, 3. Slowly come back to the start; keep
until your arms are straight your foot from touching the ground
and repeat, making sure you avoid
using momentum

OPTIONAL FINISHER CIRCUIT | 30 SECONDS BREAK BETWEEN SETS

SPRINTS THRUSTERS PLANK TRICEP KICKBACKS

SETS: 3 | REPS: 12 SETS: 3 | REPS: 12 SETS: 3 | REPS: 12

1. Run as fast as possible for the 1. With the dumbbells resting on 1. Bring shoulders over hands and feet
required distance. When you have your shoulders, squat down to together in raised plank - ensure back
finished the sprint, reduce your about 45-degrees is flat and core is engaged
speed slowly, don’t just stop on 2. Push back up and use the power 2. Place one dumbbell in center of
the spot from your squat to press the the body in line with the chest on
2. Make each stride as long as dumbbells up the ground
possible, powerfully use your arms 3. Slowly lower the dumbbells and 3. From raised plank position, pick
and ensure core engagement repeat, making the movement as one dumbbell up and draw elbow
continuous as possible towards side of the body
4. Once the elbow is in line with the
body, extend arm straight back,
isolating tricep
5. Lower arm back down to the floor
and repeat on other side. Alternate
between sides

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes

GYM: THICC Program 5

WEEK 1 LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

WARM UP: Elliptical | Duration: 10-15 minutes

REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS | SETS: 2 | REPS: 20

1. Secure a resistance band around your thighs close to your knees,

with your feet slightly wider than shoulder-width
2. Sink down in a squat until your knees are at 90-degrees
3. Keep your chest up and actively push against the band to keep your
knees out over your toes - you should feel your glutes need to work
hard in order to achieve this
4. If you don’t have a booty band, just do normal bodyweight squats

MACHINE LEG PRESS | SETS: 4 | REPS: 12

1. Place both feet on the leg press machine with your back straight
against the chair
2. Push through your heels but do not fully extend your legs
3. Lower yourself back to the original position and repeat

CIRCUIT 1

SMITH MACHINE SKI SQUATS | SETS: 3 | REPS: 12

1. Stand with your feet and knees together, with the bar across the
back of your shoulders below your neck
2. Pushing your hips back, and bending at the knees, sink to
90-degrees. Make sure you keep your back strong and concentrate
the weight through your heels
3. Pause at the bottom, before driving through your feet and returning
to the starting position

SMITH MACHINE LUNGES | SETS: 3 | REPS: 10 each leg

1. Stand with your feet in a lunge, with the bar across the back of your
shoulders below your neck
2. Sink straight down until your back knee is just above the ground.
Make sure you keep your back strong and concentrate the weight
through your front foot
3. Pause at the bottom, before pushing back up and returning to the
starting position
4. At the bottom of the lunge; the bar, your shoulders, hips, and back
knee should be in a straight line
5. Repeat on the other leg

GYM: THICC Program 6

WEEK 1 LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once

REST: 60 seconds rest after each round or stand alone exercise

CIRCUIT 2
1. Stand with your feet shoulder-width apart and the dumbbells resting against your
thighs. Keep your arms straight and upper back engaged
2. Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells
while keeping them in contact with your legs
3. Only go as low as you can with a straight back! Come back up by pushing your hips
forwards and maintaining core and glute engagement
4. Ensure your core is braced and your glutes are engaged the whole time, stop if you
feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS)

SETS: 3 | REPS: 10

1. Sit down on leg extension machine, with padding hooked over your ankles, resting on
your shins. Toes should be pointing forwards
2. From starting position, drive leg straight towards roof
3. Pause at the top of the motion and feel your quads engage, and then slowly lower back
to starting position

LEG EXTENSION

SETS: 3 | REPS: 10

CIRCUIT 3

CORKSCREWS FLUTTER KICKS PLANK

SETS: 3 | REPS: 10 SETS: 3 | REPS: 50 SETS: 3 | REPS: 45 seconds

1. With your legs straight and 1. Lay down on your back, with your 1. Begin exercise with forearms and
squeezed together, lift them up until feet slightly raised and hands feet on the ground, ensuring that you
your feet are just above your head, beside your hips are pushing through your shoulders
then push your hips up and twist to 2. Complete the movement by with your core activated and your
one side quickly alternating your legs, but glutes squeezed
2. Slowly lower your legs, stopping maintaining control and tension 2. Hold this position for the suggested
them just before they touch the throughout the exercise amount of time
ground and repeat for the other side 3. Do NOT rest in between reps
- this is 1 rep
3. Ensure you maintain constant core
activation, relax your neck and use
your arms to help balance

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes

GYM: THICC Program 7

Take aRest
YOU D ESERVE IT!
WEEK 1 GLUTES WITH FINISHER

DAY FIVE

WARM UP: Run or Brisk Walk | Duration: 5 - 10 minutes

REST: 60 seconds rest after each round or stand alone exercise

1. Place the booty band just above your knees, and move your feet apart until the band
is tight
2. Sink down into a squat and while keeping low in your squat, take a large step to one
side, then step with your other foot to keep tension on the band
3. Repeat for the same leg, covering as much distance as possible, before switching legs
to go the other way
4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

BOOTY BAND CRAB WALKS

SETS: 2 | REPS: 20 each way

1. Stand with your feet shoulder-width apart, knees bent and the barbell resting against
the floor with your hands slightly wider than shoulder-width
2. With your arms straight and upper back engaged, hinge from your hips to stand up
keeping the barbell close to your legs
3. Slowly lower the barbell back to the floor by first pushing your hips back, then bending
your knees as much as you need to gently touch the floor with the bar
4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel
pain in your lower back

DEADLIFTS

SETS: 4 | REPS: 12

CIRCUIT 1
1. Place your shoulders on a bench and secure the bar across your hips with your knees
at 90-degrees
2. Push your hips up as high as possible and squeeze your glutes and core muscles -
hold for 1-2 seconds
3. Slowly lower to the bottom ensuring you maintain core and glute engagement

HIP THRUSTS (SMITH MACHINE)

SETS: 3 | REPS: 12

1. Stand with the bar across the back of your shoulders below your neck, and your left
leg behind you in a curtsy shape
2. Sink down until your back knee is just above the ground
3. Press through the contact points of the feet, and rise back up to the starting
curtsy position
4. Repeat on the other leg

SMITH MACHINE CURTSY SQUATS

SETS: 3 | REPS: 10 each leg

GYM: THICC Program 9

WEEK 1 GLUTES WITH FINISHER

DAY FIVE

CIRCUIT: Complete each exercise once

REST: 60 seconds rest after each round or stand alone exercise

CIRCUIT 2
1. Lift your right leg straight behind you as you lower your upper body towards the
floor, holding a dumbbell in each hand. There should be a straight line from your
shoulders to your right foot
2. Pause at the bottom for a second before hinging from your hips to come back up
to the top
3. Control the entire movement with your left glute, ensure core engagement and
avoid twisting
4. Repeat for the other leg once you have completed all your reps

SINGLE DEADLIFT

SETS: 3 | REPS: 12 each leg

1. With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the
support bars while also engaging your core and keeping your back straight
2. With a slight bend in your right knee, push your left leg straight back behind you -
at the end, slightly externally rotate your ankle to maximize your glute activation
3. Slowly come back to the start; keep your foot from touching the ground and repeat,
making sure you avoid using momentum

CABLE KICK BACKS

SETS: 3 | REPS: 12 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT | 30 SECONDS BREAK BETWEEN SETS

BOOTY BAND PAUSED SQUATS BOOTY BAND PULSE SQUATS BOOTY BAND SQUAT HOLD

SETS: 3 | REPS: 15 SETS: 3 | REPS: 10 SETS: 3 | REPS: 30 seconds

1. Secure a resistance band around 1. Secure a resistance band around 1. Secure a resistance band around
your thighs close to your knees, your thighs close to your knees, your thighs close to your knees,
with your feet slightly wider than with your feet slightly wider than with your feet slightly wider than
shoulder-width shoulder-width shoulder-width
2. Sink down in a squat until your 2. Sink down in a squat until your 2. Sink down in a squat until your
knees are at 90-degrees, and pause knees are at 90-degrees, and knees are at 90-degrees, and pause
in this position for 5-seconds each pulse slightly up and down for the in this position
rep required amount of time 3. Keep your chest up and actively push
3. Keep your chest up and actively 3. Keep your chest up and actively against the band to keep your knees
push against the band to keep your push against the band to keep your out over your toes - you should feel
knees out over your toes - you knees out over your toes - you your glutes need to work hard in
should feel your glutes need to should feel your glutes need to order to achieve this
work hard in order to achieve this work hard in order to achieve this 4. If you don’t have a booty band, just
4. If you don’t have a booty band, 4. If you don’t have a booty band, just do normal bodyweight squat hold
just do normal bodyweight paused do normal bodyweight pulse squats
squats

GYM: THICC Program 10

WEEK 1 CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once

REST: 60 seconds rest after each round or stand alone exercise

WARM UP
1. Either run or walk at a brisk pace so that you would find it difficult to have
a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you feel
comfortable to pick up the pace again

RUN OR BRISK WALK

SETS: 1 | TIME: 10 - 15 Minutes

CIRCUIT 1
1. Standing upright with feet shoulder width apart, lower your hands towards the ground
around ankles
2. Slowly walk your hands out away from the body, into a raised plank position, ensure
the core is engaged and back is flat
3. Option to add a push-up when in a raised plank position
4. From raised plank position, walk hands back to feet and stand upright

INCHWORM / WALK OUTS

SETS: 3 | REPS: 10

BOX JUMPS INVERTED ROWS THRUSTERS

SETS: 3 | REPS: 12 SETS: 3 | REPS: 15 SETS: 3 | REPS: 20

1. Start with both feet shoulder width 1. Lift your right leg straight behind 1. With the ankle cuff on your left ankle,
apart you as you lower your upper body hinge your torso forwards to hold
2. Jump as high as possible landing towards the onto the
safely on the box floor, holding a dumbbell in each support bars while also engaging
3. Hop back down to the ground, hand. There should be a straight line your core and keeping your back
controlling your landing and repeat from your shoulders to your right straight
the exercise foot 2. With a slight bend in your right
2. Pause at the bottom for a second knee, push your left leg straight back
before hinging from your hips to behind you -
come back up at the end, slightly externally rotate
to the top your ankle to maximize your glute
3. Control the entire movement activation
with your left glute, ensure core 3. Slowly come back to the start; keep
engagement and your foot from touching the ground
avoid twisting and repeat, making sure you avoid
4. Repeat for the other leg once you using momentum
have completed all your reps

GYM: THICC Program 11

WEEK 1 CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once

REST: 60 seconds rest after each round or stand alone exercise

CIRCUIT 2
1. Begin mountain climbers in the pushup position
2. While maintaining torso and hip stability, bring your left knee to the left elbow
3. Quickly return to original starting position, before repeating with the right leg
4. Alternate as fast as possible for the required amount of time

MOUNTAIN CLIMBERS

SETS: 3 | REPS: 25 each side

1. Lie down flat on your back with legs straight and arms extended above head
2. From flat position lift body and reach the opposite hand to toe, ensuring the core is
engaged and you are not swinging your body
3. Slowly lower back to starting position and repeat on other side, alternate between left
and right

STAR TOE TOUCHES

SETS: 3 | REPS: 15 each side

1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down like a frog, until your glutes and hands are almost touching the ground
3. Explosively jump as high as possible, fully extending your whole body, whilst
maintaining body tension
4. Control your landing whilst maintaining momentum, and repeat

FROG JUMPS

SETS: 3 | REPS: 30

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes

GYM: THICC Program 12

WEEK 1 ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next

REPEAT SEQUENCE: 2 - 3 times

SEQUENCE 1

HAND TO BIG TOE POSE DOWNWARD FACING DOG LOW LUNGE TWIST

SETS: 3 | TIME: 10 seconds SETS: 3 | TIME: 10 seconds SETS: 3 | TIME: 10 seconds each side

1. Stand straight with your feet 1. Inhale and come up and release 1. Straighten your forearms to come
separated as wide as your hips. your arms. Turn both feet to the into Downward Facing Dog pose.
Place your left hand on your waist front Tuck your toes and lift the heels away
2. Shift the weight to the left leg and 2. Exhale and place both the palms on from the floor
hug the right knee into your chest the floor, stretching out the fingers, 2. Inhale and lift your right leg to
3. Hold the big toe of the right foot and pressing the palms firmly into the ceiling. Exhale and place it in
and exhale as you stretch your leg the floor between your palms
to the front 3. Walk your left foot and align it 3. Inhale and straighten your torso,
4. Keep the standing leg straight parallel to the right. Separate your lifting the arms to the ceiling
(or slightly bent) and active while feet as wide as your hips 4. Keeping your spine straight, engage
maintaining a tall spine 4. Push your heels close to the floor the core, and tuck your tailbone close
5. Pull the navel in towards the spine while the tailbone moves close to to the spine
and hold the posture for one minute the ceiling. Lengthen your spine as 5. Sink your hips lower, adjusting the
6. Exhale, release the pose and repeat much as possible without rounding front knee to stack over the front
on the other side the upper back ankle
5. Adjust the alignment to stack your 6. Place your left palm next to your
right foot and lift the right arm to the
shoulders over your wrists, and
ceiling
while pressing the palms firmly into
7. Keeping the back leg straight, hold
the floor, allow your chest to come
the posture, gazing at your fingertips
close to the thighs
6. Hold this posture

HANDSTAND | SETS: 3 | HOLD FOR: 5 seconds

1. Lunge forwards and with your arms straight, place your hands on
the ground, about a foot away from the wall
2. Kick one leg up until it touches the wall, lift the other leg to follow -
squeeze them together
3. Press into the floor with your hands, engage your glutes and
squeeze your core muscles to keep your ribs in. Ensure your arms
stay straight, gaze at your fingertips and remember to breathe
4. To come down, lower 1 foot at a time to the floor
5. If this is too difficult, have a workout buddy help by placing your
feet against the wall

GYM: THICC Program 13

WEEK 1 ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next

REPEAT SEQUENCE: 2 - 3 times

SEQUENCE 2
1. While laying on your back, lift your chest and feet off the ground so you are in
a hollow shape
2. Ensure your chin is slightly tucked, feet are squeezed together and your core
is engaged
3. Hold this shape for the required amount of time

DISH HOLD

SETS: 3 | TIME: 10 seconds

1. From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your
legs out. Bend your knees and hug them to your chest
2. Stretch your arms out at shoulder level, palms facing the floor
3. Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees
to the right and twist your torso to the left while looking to your left
4. Take a short inhalation and exhale completely
5. Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST

SETS: 3 | TIME: 10 seconds each side

1. Begin lying flat on your stomach with arms and legs stretched out straight
2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as
high as possible - hold this position
3. Ensure you keep your glutes squeezed, core engaged and arms by your ears the
whole time

SUPERMAN HOLD

SETS: 3 | TIME: 10 seconds

1. From the Plank position, hold your breath and slide your body forward and lie down
on your abdomen
2. Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat
3. Press your palms into mat, inhale, and lift your head and chest off the mat
4. Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat
with hips resting on the mat
5. Tilt your head backward and hold the posture gazing up and breathing deeply for
one minute
6. Exhale and come back to starting position

COBRA POSE

SETS: 3 | TIME: 10 seconds

GYM: THICC Program 14

 TRAIN LIKE A BEAST

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