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Lovelylesh Gains Workout Guide
Lovelylesh Gains Workout Guide
Lovelylesh
2
Contents
2 Introduction
4 Nutrition
8 Training Tips
10 Videos Intro
13 Glute Isolation
19 Weeks 1-4 Workouts
27 Weeks 4-8 Workouts
34 Cardio
38 Progress pictures
3
Nutrition
▸ Diet plays 80% role in the results we achieve. This guide is strictly a fitness
guide that can be paired with one of my meal guides.
▸ Performing this guide with an improper diet will prevent you from achieving
your desired results.
▸ For Fat Loss pair with my “Carb Cycle Meal Guide” this will allow you to
decrease fat while building lean muscle mass and building curves.
▸ This is highly recommended for maximum results. Start this guide and
the 30-day carb cycle on the same day. The results will be worth it!
5
Nutrition
▸ If your goal is weight gain, I recommend pairing this guide with
my “Gains Meal Guide” which is a higher carb and protein diet to
help grow your muscles.
Disclaimer: I recommend completing my Carb Cycle Meal Guide for fat loss paired with
this workout guide if you have any body fat to decrease. As the goal is to not gain more
body fat.
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Training
▸ This workout plan is structured around 5 days of workouts and two days
rest. Rest is very essential. As our muscles recovery this is where growth
occurs. Feel free to adjust this plan based on your own schedule. For
maximum results try to not miss days.
▸ If you are a new to training, you may be sore. Its ok to miss a day if your
muscles are too fatigued. Use these tips to help with soreness are drink
plenty of water, stretch, foam roll and get plenty of rest.
▸ You can also take an Epson salt bath and use a handheld massage gun.
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Training
▸ Rest period in between sets is very important as we want to keep our heart
rates pumping. Rest time should not exceed 60 seconds. Keep a timer so
that you can keep rack of your rest period.
10
Videos
You will be provided with
video demonstrations of
each exercise to peform Place your screenshot here
Video Guidance
• This is a gym based guide but these exercises can be performed at home
depending on the equipment that you have. Free weights/dumbbells can be found
instore, online or Amazon.
• Weights and equipment shown in the videos are for recording purposed only.
Please modify weights to what is available for you. For instance, if the video
demonstrates a straight bar this can be swapt out for dumbbells or kettle bells.
Some gym machines workouts are included in this guide.
• For weeks 1-4 keep track of the wieghts that you are using as you will want to
progress in weight over the weeks.
• You will determine what weight is suitable to your goals and personal strength.
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Video Guidance
• Please select a challenging weight, everyone's level of fitness is different and
therefore will have different strengths and capabilities. The goal is to feel fatigued
by closer to the end of the rep count.
• If you can perform each exercise easily to the end of the reps, this means you need
to increase your weight. Reduce your weight if you are failing to get to the half point
of reps.
• For example, if the exercise calls for 15 reps you should feel fatigued by rep 10 but
push through to 15.
• There will be a video link for each day of videos.
• When an exercise calls for Superset, this means the two exercises are perfomed
back-to-back with no rest. There is no more than 1 min rest inbetween sets.
• Tri-set is all three exercises perfromed back-to-back with no rest.
13
Stretching
Stretching prior to your workout is very important. Stretching keeps the muscles flexible,
strong and healthy. Stretching allows more range of motion and will improve overall
performance. Without stretching, your muscles can become very tight which can affect
your workouts and cause possible injuries. I recommend stretching before and after
every workout. Specifically, stretching the muscle groups that you will be working.
https://youtu.be/SOmOCfhKwIw
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Glute Isolation
Your glutes are the largest muscle in your entire
body. Activating your glutes before every lower
body day is important. This will wake up your glutes
and warm them up making it easier to grown them.
During this guide you must have resistance bands
as this has been the foundation of my glute
development. Here is a link to my bands below.
Warm Up
For all Workouts Perform Warm up for 5 Minutes:
Choose 1
Band Warmups
We e ks 1- 4
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Video Links
Day 1
Day 2
Day 3
Day 4
Day 5
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Workout
▸ 3x15 Cable Pull Throughs ▸ 3x12 Cable Single Leg Squat (each leg)
▸ 3x15 Cable Deadlifts
Superset Superset
▸ 3x15 Cable Kick Backs ▸ 3x15 Kneeling Squats
▸ 3x10 Cable Hip Abductions ▸ 3x15 RDL w Elevated Heels
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Video Links
Day 1
Day 2
Day 3
Day 4
Day 5
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Workout
▸ 5 sets Leg press Superset
(increase weight every set) ▸ 3x20 Duck Walks
1x20, 1x15, 1x10, 1x8, 1x6 ▸ 3x15 Squat Side Steps
Workout
▸ Hip Thrust (start with lower ▸ 4x15 Abductors
weight and go up each set) Superset
1x15, 1x10. 1x8, 1x6 ▸ 3x15 Lateral Lunges
Superset ▸ 3x15 Squat Jumps
▸ 4x15 Cable Pull Throughs
▸ 4x15 Cable Deadlifts
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Cardio Schedule:
Cardio can be added to upper body days and at the end of weights on lower
body days. Do Not Skip Cardio it’s important to achieve maximum results.
Goal to Lose Fat Goal to Gain Weight Goal to Gain muscle &
▸ 4-5 times a week 20- ▸ 2 times a week lose fat
30 minutes 15-20 minutes ▸ 4 times a week 20
▸ Stairmaster, Elliptical, minutes
treadmill, or HIIT
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Cardio Examples
▸ Treadmill: Sprint 1 min Walk 1 ▸ HIIT: Pick 5 High intensity
min (choose a challenging exercises perform 30 - 45 seconds
speed to sprint/jog) on 15- 20 seconds rest for 4 - 5
▸ Elliptical: Fast pace 30 rounds.
seconds Slower pace 30
seconds
▸ Stairmaster: 1 min faster pace
to jog, 1 min walk
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Yo u Did It !
I’m proud of all the hard work
and dedication that you put into
completing this guide and
commiting to a healthy lifestyle!
38
Progress Pictures
Please take full length pictures from the front, side and back
Take your pictures with the same poses, lighting and if possible, in
For side and back poses its best to hold hands out at a distance.
Social Media
Share your progress pics &
vide os by hashtagging
# love lyle shgains on Place your scre e nshot he re