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2TABLE OF CONTENTSWEEKLY BREAKDOWN/CALENDARTRAINING PLANSGYM WORKOUTSAT HOME WORKOUTS(FULL EQUIPMENT)AT HOME WORKOUTS(DUMBBELLS/BODYWEIGHT)361728CARDIO39MEAL PLANSWOMEN’S MEAL PLAN 1WOMEN’S MEAL PLAN 2WOMEN’S MEAL PLAN 3MEN’S MEAL PLAN 1MEN’S MEAL PLAN 2WOMEN’S VEGAN MEAL PLAN 1WOMEN’S VEGAN MEAL PLAN 2WOMEN’S VEGAN MEAL PLAN 3MEN’S VEGAN MEAL PLAN 1MEN’S VEGAN MEAL PLAN 245495357616668707274GROCERY LIST77FOOD EXCHANGE LISTS79RECIPES83NI COL E WILKINS. CO M
3WEEKLYBREAKDOWN/CALENDAR
4PHASE 1: WEEKS 1-4MONDAY, JAN 4TUESDAY, JAN 5WEDNESDAY, JAN 6THURSDAY, JAN 7FRIDAY, JAN 8SATURDAY, JAN 9SUNDAY, JAN 10LOAD YOUR BEFORE PHOTOSWEEK 1MONDAY, JAN 11DAY 1WEEK 2DAY 2DAY 3 PULL/ABS HIIT CARDIO HIIT CARDIO LOWERBODY/THURSDAY, JAN 14DAY 4 OFFFRIDAY, JAN 15DAY 5 UPPERBODY/ABSSATURDAY, JAN 16DAY 6 LOWERBODYSUNDAY, JAN 17DAY 7 OFF HIIT CARDIODAY 8TUESDAY, JAN 19WEDNESDAY, JAN 20DAY 9 PUSH/ABS PULL/ABS HIIT CARDIO HIIT CARDIOTHURSDAY, JAN 21FRIDAY, JAN 22SATURDAY, JAN 23SUNDAY, JAN 24DAY 10 DAY 11DAY 12 DAY 13 DAY 14 LOWERBODY/CALVES UPPERBODY/ABS OFF LOWERBODY OFF HIIT CARDIOMONDAY, JAN 25WEEK 3WEDNESDAY, JAN 13 PUSH/ABSMONDAY, JAN 18TUESDAY, JAN 26WEDNESDAY, JAN 27THURSDAY, JAN 28FRIDAY, JAN 29SATURDAY, JAN 30SUNDAY, JAN 31DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 PUSH/ABS PULL/ABS HIIT CARDIO HIIT CARDIO LOWERBODY/CALVES OFF UPPERBODY/ABS LOWERBODY OFF HIIT CARDIOMONDAY, FEB 1WEEK 4TUESDAY, JAN 12TUESDAY, FEB 2WEDNESDAY, FEB 3THURSDAY, FEB 4 LOWERBODY/CALVES OFFFRIDAY, FEB 5SATURDAY, FEB 6SUNDAY, FEB 7DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 PUSH/ABS PULL/ABS HIIT CARDIO HIIT CARDIO UPPERBODY/ABS HIIT CARDIO LOWERBODY OFFREFEEDMEALKEEP GOING TO WEEK 5NI COL E WILKIN S. CO M
5WEEK 9WEEK 8WEEK 7WEEK 6WEEK 5PHASE 2: WEEKS 5-9MONDAY, FEB 8TUESDAY, FEB 9WEDNESDAY, FEB 10 UPPER BODY LOWER BODY UPPER BODY OFF LOWER BODY HIIT CARDIO INTERVALCARDIO HIIT CARDIO HIIT CARDIO INTERVALCARDIOTHURSDAY, FEB 18THURSDAY, FEB 11FRIDAY, FEB 12SATURDAY, FEB 13SUNDAY, FEB 14DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35MONDAY, FEB 15TUESDAY, FEB 16WEDNESDAY, FEB 17FRIDAY, FEB 19 UPPER BODY LOWER BODY UPPER BODY OFF LOWER BODY HIIT CARDIO INTERVALCARDIO HIIT CARDIO HIIT CARDIO INTERVALCARDIOTHURSDAY, FEB 25 TOTAL BODYSATURDAY, FEB 20 OFFSUNDAY, FEB 21DAY 36 DAY 37 DAY 28 DAY 39 DAY 40 DAY 41 DAY 42MONDAY, FEB 22TUESDAY, FEB 23WEDNESDAY, FEB 24 UPPER BODY LOWER BODY UPPER BODY OFF LOWER BODY HIIT CARDIO INTERVALCARDIO HIIT CARDIO HIIT CARDIO INTERVALCARDIOTHURSDAY, MAR 4FRIDAY, FEB 26 TOTAL BODYSATURDAY, FEB 27 OFFSUNDAY, FEB 28DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49MONDAY, MAR 1TUESDAY, MAR 2WEDNESDAY, MAR 3 UPPER BODY LOWER BODY UPPER BODY OFF LOWER BODY HIIT CARDIO INTERVALCARDIO HIIT CARDIO HIIT CARDIO INTERVALCARDIOFRIDAY, MAR 5 TOTAL BODYSATURDAY, MAR 6 OFFSUNDAY, MAR 7DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56MONDAY, MAR 8TUESDAY, MAR 9WEDNESDAY, MAR 10THURSDAY, MAR 11 UPPER BODY LOWER BODY UPPER BODY OFF HIIT CARDIO INTERVALCARDIO HIIT CARDIO HIIT CARDIOFRIDAY, MAR 12 TOTAL BODY OFFSATURDAY, MAR 13SUNDAY, MAR 14DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63NI COLE WILKIN S. CO MLOAD YOURAFTER PHOTOS
6GYMWORKOUTS
7GYM WORKOUTSPHASE 1: WEEKS 1-4DAY 1: MONDAY - PUSH/ABS (CHEST/SHOULDERS/TRICEPS)Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPSWK1/3 WK2/4WEIGHT USEDWK1/3 WK2/4TRISET (warmup)Arm Circles2-310/10 (each arm)/ /Lying Dumbbell External Rotation2-315 (each arm)/ /Inchworm Pushup2-35/ /Bench Press62x10 (warmup),4x10-12 6-8/ /Rack Press51x5 (warmup),4x10-12 6-8/ /Crunch to Dumbbell Floor Press312-15 10-12/ /Incline Dumbbell Flye312-15 10-12/ /Standing Arnold Press312-15 8-10/ /Dumbbell Upright Row312-15 8-10/ /Standing Dumbbell Lateral Raise312-15 8-10/ /Bicycles312-15/ /Single Arm Plank Dumbbell High Row310-12 (each arm)/ /Overhead Dumbbell Triceps Extension312-15 8-10/ /*Rest up to 30 seconds between warmup trisetsSUPERSETSUPERSETSUPERSETSUPERSETNI COL E WILKIN S. CO M
8GYM WORKOUTSPHASE 1: WEEKS 1-4DAY 2: TUESDAY - PULL/ABS (BACK/BICEPS)Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPS/TIMEWK1/3 WK2/4WEIGHT USEDWK1/3 WK2/4TRISET (warmup)Arm Circles2-310/10 (each arm)/ /Lying Dumbbell External Rotation2-315 (each arm)/ /Inchworm Pushup2-35/ /Wide Grip Pulldown210-12 (warmup)/ /Pullup Negatives with Static Hold35-8 (Weeks 1/3 ONLY)/ /Pullup3*Rest up to 30 seconds between warmup trisetsAMRAP(Weeks 2/4 ONLY)SUPERSETBarbell Row310-12 8-10/ /Seated Barbell Curl312-15 8-10/ /Dual Cable Pulldown312-15 10-12/ /Hero Curl312-15 10-12/ /Rear Delt Cable Flye312-15 10-12/ /Dumbbell Pullover312-15 10-12/ /Lying Leg Raise/Butt Up Combo310-15/ /Standing Dumbbell Hammer Curl312-15 10-12/ /Bent Over Rear Delt Dumbbell Raise312-15 10-12/ /Plank330-45 seconds/ /Crab Reach310 (each side)/ /TRISETSUPERSETSUPERSETSUPERSETNI COL E WILKIN S. CO M
9GYM WORKOUTSPHASE 1: WEEKS 1-4DAY 3: WEDNESDAY - LOWER BODYRest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPS/TIMEWK1/3 WK2/4WEIGHT USEDWK1/3 WK2/4TRISET (warmup)Leg Swings2-315/15 (each leg)/ Bodyweight Around The World Lunge2-35 (each direction)/Jump Squat2-320/Front Squat62x10 (warmup),4x10-12 4x8-10/ /Smith Machine Single Leg Squat312-15 8-10 (each leg)/ /Sumo Deadlift38-10 6-8/ /Dumbbell Sumo Pulse Squat330 sec, 45 sec, 1 min/ /Leg Press310-12 6-8/ /Leg Press Calf Raise3AMRAPBarbell Walking Lunge312-15 8-10 (each leg)/ /180 Squat Jump320/ /Single Leg Hyperextension310 (each leg)/ /Exercise Ball Lying Hamstring Curl320/ /Exercise Ball Glute Raise315/ / // /*Rest up to 30 seconds between warmup trisetsSUPERSET*extend time each setSUPERSETSUPERSETTRISETNI COL E WILKIN S. CO M
10GYM WORKOUTSPHASE 1: WEEKS 1-4DAY 5: FRIDAY - UPPER BODY/ABSRest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPSWK1/3 WK2/4WEIGHT USEDWK1/3 WK2/4TRISET (warmup)Arm Circles2-310/10 (each arm)/ /Lying Dumbbell External Rotation2-315 (each arm)/ /Inchworm Pushup2-35/ /Incline Dumbbell Press52x10 (warmup),3x12-15 3x8-10/ /Incline Reverse Grip Dumbbell Row41x10 (warmup),3x12-15 3x8-10/ /Barbell Push Press41x10 (warmup),3x10-12 3x6-8/ /Close Grip Pushup3AMRAPCable Flye312-15 10-12/ /Reverse Grip Pulldown312-15 8-10/ /Behind The Neck Cable Curl312-15 10-12/ /Multi Directional Dumbbell Raise312-15 8-10/ /Crunch315-20/ /Windshield Wipers310-15 (each side)/ /*Rest up to 30 seconds between warmup trisetsSUPERSETSUPERSETTRISETNI COL E WILKIN S. CO M
11GYM WORKOUTSPHASE 1: WEEKS 1-4DAY 6: SATURDAY - LOWER BODYRest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPS/TIMEWK1/3 WK2/4WEIGHT USEDWK1/3 WK2/4TRISET (warmup)Leg Swings2-315/15 (each leg)/ /Bodyweight Around The World Lunge2-35 (each direction)/ /Jump Squat2-320/ /Leg Extension310/10/10 (dropset)/ /Hip Circle Squat52x15 (warmup),3x10-12 3x6-8/ /Dumbbell Goblet Squat To A Bench312-15 8-10/ /Dumbbell Step Up312-15 8-10 (each leg)/ /Barbell Curtsy Lunge312-15 8-10 (each leg)/ /Dumbbell Stiff Legged Deadlift 21s37/7/7*/ /Glute Bridge with Leg Abduction310-12 (each leg)/ /Hip Circle Good Morning312-15 10-12/ /Seated Calf Raise412-15 8-10/ /*Rest up to 30 seconds between warmup trisetsSUPERSET*Use same bench or step*7 bottom half, 7 top half, 7 full repsSUPERSETNI COLE WILKINS. CO M
12GYM WORKOUTSPHASE 2: WEEKS 5-9DAY 1: MONDAY - UPPER BODY METCONEXERCISESETSREPSWEIGHT USEDArm Circles2-310/10 (each arm)////Lying Dumbbell External Rotation2-315 (each arm)////Inchworm Pushup2-35////WK5/WK6/WK7/WK8/WK9TRISET (warmup)*Rest up to 30 seconds between warmup trisetsCIRCUITComplete 5 rounds of the below circuit, performing each exercise for 40 seconds with 20 seconds of rest.ManmakersStanding Alternating Rotational PressNeutral Grip Dumbbell Push PressTwo Angle Dumbbell CurlKettlebell SwingBicyclesRest 2 minutesNI COL E WILKIN S. CO M
13GYM WORKOUTSPHASE 2: WEEKS 5-9DAY 2: TUESDAY - LOWER BODY METCONEXERCISESETSREPSWEIGHT USEDLeg Swings2-315/15 (each leg)////Bodyweight Around The World Lunge2-35 (each direction)////Jump Squat2-320////WK5/WK6/WK7/WK8/WK9TRISET (warmup)*Rest up to 30 seconds between warmup trisetsCIRCUITPerform 5 rounds. Rest only when necessary. For single-leg exercises, complete all reps with one leg beforemoving to the other leg. Decrease reps by 2 every round until Round 5.Round 1 - 10 reps, Round 2 – 8 reps, Round 3 – 6 reps, Round 4 – 4 reps, Round 5 – 2 reps.Dumbbell SquatDumbbell Bulgarian Split SquatKettlebell Suitcase DeadliftDumbbell Reverse LungePlyo Pistol SquatN I CO L E W I L K I N S . CO M
14GYM WORKOUTSPHASE 2: WEEKS 5-9DAY 3: WEDNESDAY - UPPER BODY/ABSRest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPSWK5/7/9 WK6/8WEIGHT USEDWK5/WK6/WK7/WK8/WK9TRISET (warmup)Arm Circles2-310/10 (each arm)////Lying Dumbbell External Rotation2-315 (each arm)////Inchworm Pushup2-35////Deadlift62x10 (warmup),4x8-10 4x6-8////Incline Bench Press62x15 (warmup),4x10-12 4x6-8////Standing Up And Over Barbell Press51x10 (warmup),4x12-15 4x8-10////One Arm Dumbbell Row312-15 8-10 (each arm)////Decline Pushup3AMRAPOverhead Dumbbell Extension312-15 8-10////Zottman Curl312-15 8-10////Dumbbell Y Raise312-15 10-12////Alternating Two Point Plank310-12 (each side)////Double Crunch315-20////*Rest up to 30 seconds between warmup trisets*Front and back counts as 1 full repSUPERSETSUPERSETTRISETNI COL E WILKIN S. CO M
15GYM WORKOUTSPHASE 2: WEEKS 5-9DAY 5: FRIDAY - LOWER BODYRest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPSWEIGHT USEDLeg Swings2-315/15 (each leg)////Bodyweight Around The World Lunge2-35 (each direction)////Jump Squat2-320////Squat62x15-20 (warmup),4x12-15////Hip Circle Barbell Hip Thrust44x12////Plate Overhead Walking Lunge312 (each leg)////Dumbbell Sumo Jump Squat310////Dumbbell Stiff Legged Deadlift 21s37/7/7////Sissy Squat312////Dumbbell Standing Calf Jumps312WK5/WK6/WK7/WK8/WK9TRISET (warmup)*Rest up to 30 seconds between warmup trisetsGIANT SET*Rest 2 minutes after completing each circuit*7 bottom half, 7 top half, 7 full repsNI COL E WILKIN S. CO M////
GYM WORKOUTSPHASE 2: WEEKS 5-916DAY 6: SATURDAY - TOTAL BODY CARDIO ACCELERATIONEXERCISESETSREPSArm Circles2-310/10 (each arm)Leg Swings2-315/15 (each leg)Lying Dumbbell External Rotation2-315 (each arm)Around The World Bodyweight Lunge2-35 (each direction)GIANT SET (warmup)Perform this as a circuit, doing eachexercise and cardio component for 30seconds I set the timer to :35 secondsfor both high and low intervals to givemyself 5 seconds to move on to theexercise, pick up the dumbbells, etc.The work time for each is 30 seconds.I recommend using an Interval timerfor this workout that tells you wheneach time interval is up.I use this one: ing-for/id406473568?mt 8ROUND 1ROUND 2Dumbbell Squat/Dumbbell Curl ComboDumbbell Squat/Dumbbell Curl ComboJumping JackJump RopeRenegade RowRenegade RowJumping JackJump RopeDumbbell Overhead Extension/Dumbbell Standing Calf RaiseComboDumbbell Overhead Extension/Dumbbell Standing Calf RaiseComboJumping JackJump RopeSET THE TIMER:Dumbbell ThrusterDumbbell ThrusterTotal # Of Intervals On IntervalJumping JackJump RopeTimer App: 25Dumbbell Lateral Lunge(alternating sides)Dumbbell Lateral Lunge(alternating sides)Jumping JackJump RopeLow Intensity Interval Time:35 seconds (cardio):Reverse Grip Dumbbell RowReverse Grip Dumbbell RowJumping JackJump RopeROUND 3ROUND 4ROUND 5Dumbbell Squat/Dumbbell Curl ComboDumbbell Squat/Dumbbell Curl ComboDumbbell Squat/Dumbbell Curl ComboButt KicksMountain ClimbersBicyclesRenegade RowRenegade RowRenegade RowButt KicksMountain ClimbersBicyclesDumbbell Overhead Extension/Dumbbell Standing Calf RaiseComboDumbbell Overhead Extension/Dumbbell Standing Calf RaiseComboDumbbell Overhead Extension/Dumbbell Standing Calf RaiseComboButt KicksMountain ClimbersBicyclesDumbbell ThrusterDumbbell ThrusterDumbbell ThrusterButt KicksMountain ClimbersBicyclesDumbbell Lateral Lunge(alternating sides)Dumbbell Lateral Lunge(alternating sides)Dumbbell Lateral Lunge(alternating sides)Butt KicksMountain ClimbersBicyclesReverse Grip Dumbbell RowReverse Grip Dumbbell RowReverse Grip Dumbbell RowButt KicksMountain ClimbersBicyclesHigh Intensity Interval Time:35 seconds (weights)NI COLE WILKINS. CO M
17AT-HOMEWORKOUTS(FULL EQUIPMENT)
18AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4DAY 1: MONDAY - PUSH/ABS (CHEST/SHOULDERS/TRICEPS)Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPSWK1/3 WK2/4WEIGHT USEDWK1/3 WK2/4TRISET (warmup)Arm Circles2-310/10 (each arm)/ /Lying Dumbbell External Rotation2-315 (each arm)/ /Inchworm Pushup2-35/ /Bench Press62x10 (warmup),4x10-12 6-8/ /Rack Press51x5 (warmup),4x10-12 6-8/ /Crunch to Dumbbell Floor Press312-15 10-12/ /Incline Dumbbell Flye312-15 10-12/ /Standing Arnold Press312-15 8-10/ /Dumbbell Upright Row312-15 8-10/ /Standing Dumbbell Lateral Raise312-15 8-10/ /Bicycles312-15/ /Single Arm Plank Dumbbell High Row310-12 (each arm)/ /Overhead Dumbbell Triceps Extension312-15 8-10/ /*Rest up to 30 seconds between warmup trisetsSUPERSETSUPERSETSUPERSETSUPERSETNI COL E WILKIN S. CO M
19AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4DAY 2: TUESDAY - PULL/ABS (BACK/BICEPS)Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.EXERCISESETSREPS
gym workouts 6 at home workouts 17 (full equipment) at home workouts 28 (dumbbells/bodyweight) cardio 39 meal plans women’s meal plan 1 45 women’s meal plan 2 49 women’s meal plan 3 53 men’s meal plan 1 57 men’s meal plan 2 61 women’s vegan meal plan 1 66 women’s vegan meal plan 2 68 women’s vegan meal plan 3 70 men’s vegan meal plan 1 72 men’s vegan meal plan 2 74 grocery .
