ABBY POLLOCK

TRANSFORMNATION
GYM TRAINING
MONTH

1
 MONTH 1: FULL BODY

WORKOUT 1
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 10 REPS 2 3 SETS X 8 REPS
BB GLUTE WIDE GRIP
BRIDGE LAT PULLDOWN
60S REST 60S REST
3 3 SETS X 8 REPS 4 3 SETS X 8 REPS
BB REVERSE BB STANDING
LUNGE* MILITARY PRESS
60S REST 60S REST
5 3 SETS X 12 REPS 6 3 SETS X 10 REPS
BB SUMO HANDS ELEVATED
DEADLIFT PUSH UP
60S REST 60S REST
7 2 SETS X 10 REPS *NOTE: EMPHASIZE THE
ECCENTRIC
SINGLE LEG There's two parts to every movement;
HIP THRUST the concentric and the eccentric. Here I
want you to focus on slowing down the
lower (eccentric) and really focusing on
60S REST that mind muscle connection!
 MONTH 1: FULL BODY

WORKOUT 2
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 10 REPS 2 3 SETS X 10 REPS
BB BOX CLOSE GRIP PULL
SQUAT UP W/ ASSIST
60S REST 60S REST
3 3 SETS X 10 REPS 4 3 SETS X 8 REPS
BB AMERICAN DB BENCH
DEADLIFT PRESS
60S REST 60S REST
5 3 SETS X 12 REPS 6 3 SETS X 12 REPS
BB HIP DB STANDING
THRUST FRONT PRESS*
60S REST 60S REST
7 1 SETS X 30-40 REPS *NOTE: CONSTANT TENSION
GLUTE BRIDGE, Focus on keeping constant tension in
MARCHING your shoulders by stopping just short of
locking your elbows at the top. Stop 3/4
of the way up, then control the lower
NO REST back down. The burn will be real!
 MONTH 1: FULL BODY

WORKOUT 3
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 8 REPS
BB SUMO BB BENT OVER
DEADLIFT ROW
60S REST 60S REST
3 3 SETS X 12 REPS 4 3 SETS X 8 REPS
BB GLUTE DB STANDING
BRIDGE FRONT PRESS
60S REST 60S REST
5 3 SETS X 10 REPS 6 3 SETS X 12 REPS
BB SPLIT PUSH UP,
SQUAT NEGATIVE
60S REST 60S REST
7 2 SETS X 8 REPS TRY THIS FEEL THE GLUTES
SINGLE LEG If you're struggling to feel this in your
HIP THRUST* glutes, first try using a lower bench. If still
nothing, try taking your hand and placing
it in the crease between your butt and
60S REST thigh. These muscles should be tense!
 MONTH 1: FULL BODY

WORKOUT 4
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 8 REPS
BB HIP WIDE GRIP PULL UP
THRUST W/ ASSIST*
60S REST 60S REST
3 3 SETS X 12 REPS 4 3 SETS X 12 REPS
DB GOBLET HANDS ELEVATED
BOX SQUAT PUSH UP
60S REST 60S REST
5 3 SETS X 12 REPS 6 3 SETS X 10 REPS
BB AMERICAN DB ARNOLD
DEADLIFT PRESS
60S REST 60S REST
7 1 SETS X 30-40 REPS *NOTE: EMPHASIZE THE
ECCENTRIC
FROG There's two parts to every movement;
PUMPS the concentric and the eccentric. Here I
want you to focus on slowing down and
focusing on that mind muscle connection
NO REST during the lower down (eccentric!)
TRANSFORMNATION
GYM TRAINING
MONTH

2
 MONTH 2: FULL BODY

WORKOUT 1
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 10 REPS
BB HIP THRUST, CABLE SEATED
W/ PAUSE* ROW
60S REST 60S REST
3 3 SETS X 8 REPS 4 3 SETS X 12 REPS
LYING LEG PRESS, CABLE SEATED
SINGLE LEG FACE PULL
60S REST 60S REST
5 3 SETS X 12 REPS 6 3 SETS X 10 REPS
CABLE PULL PUSH UP,
THROUGH SINGLES
60S REST 60S REST
7 2 SETS X 12-15 REPS *NOTE: PAUSE
SIDE LYING At the top of each rep, push your hips as
HIP RAISE high as they'll go then hold for a 1-2
second pause. You should feel every
inch of your glutes engage!
60S REST
 MONTH 2: FULL BODY

WORKOUT 2
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 8 REPS
BB SPLIT WIDE GRIP PULL UP,
SQUAT W/ ASSIST*
60S REST 60S REST
3 3 SETS X 10 REPS 4 3 SETS X 10 REPS
BB SUMO DB INCLINE
DEADLIFT BENCH PRESS
60S REST 60S REST
5 3 SETS X 10 REPS 6 3 SETS X 10 REPS
QUADRUPED HIP DB ARNOLD
EXTENSION PRESS
60S REST 60S REST
7 2 SETS X 20-30 REPS *NOTE: SHOULDER
CONTROL
ABDUCTION Initiate the movement by pulling your
MACHINE shoulder blades down and squeezing
them together, THEN bend your elbows
and pull up with your arms.
60S REST
 MONTH 2: FULL BODY

WORKOUT 3
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 8 REPS
BB AMERICAN BB RACK PULL,
DEADLIFT DEAD STOP
60S REST 60S REST
3 3 SETS X 7-7-7 REPS 4 3 SETS X AMRAP
BB HIP DB FRONT RAISE,
THRUST 21'S BURNOUT
60S REST 60S REST
5 3 SETS X 10 REST 6 3 SETS X 10 REPS
LATERAL PUSH UP
STEP UP SINGLES
60S REST 60S REST
7 2 SETS X 10 REPS *NOTE: FEEL YOUR
GLUTES
SIDE LYING If you're struggling to feel this in your
HIP RAISE* glutes, try moving your legs forward and
focusing on thrusting your hips forward at
the top. You will get this, just focus on
60S REST going slow and controlled!
 MONTH 2: FULL BODY

WORKOUT 4
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 12 REPS 2 3 SETS X 10 REPS
BB HIP THRUST, CLOSE GRIP PULL
W/ PAUSE UP, W/ ASSIST
60S REST 60S REST
3 3 SETS X 12 REPS 4 3 SETS X 8 REPS
BB REVERSE DB INCLINE
LUNGE BENCH PRESS
60S REST 60S REST
5 3 SETS X 12 REPS 6 3 SETS X 12 REPS
CABLE PULL DB STANDING
THROUGH FRONT PRESS*
60S REST 60S REST
7 2 SETS X 20-30 REPS *NOTE: CONSTANT
TENSION
ABDUCTION Focus on keeping constant tension in
MACHINE your shoulders by stopping just short of
locking your elbows at the top. Stop 3/4
of the way up, then control the lower
60S REST back down. The burn will be real!
TRANSFORMNATION
GYM TRAINING
MONTH

3
 MONTH 3: FULL BODY

WORKOUT 1
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 8 REPS
BB GLUTE WIDE GRIP
BRIDGE LAT PULLDOWN
60S REST 60S REST
3 3 SETS X 12 REPS 4 3 SETS X 10 REPS
LYING LEG DB STANDING
PRESS* FRONT PRESS
60S REST SUPERSET
5 3 SETS X 10 REPS 6 3 SETS X 10 REPS
DB ROTATING BB SUMO
LATERAL RAISE DEADLIFT
60S REST SUPERSET
7 3 SETS X 10 REPS *NOTE: SET UP
CABLE When in doubt, set this machine up to be
PULL THROUGH lower than you think it should be! Max
glute activation occurs at the bottom of
the range of motion, so we want to
60S REST emphasize that stretch!
 MONTH 3: FULL BODY

WORKOUT 2
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 10 REPS 2 3 SETS X 10 REPS
BB BACK CABLE EXTENSION
SQUAT TO PULLDOWN*
60S REST 60S REST
3 3 SETS X 8 REPS 4 3 SETS X 10 REPS
DB SINGLE LEG PUSH UP
DEADLIFT HOPS
60S REST SUPERSET
5 3 SETS X 10 REPS 6 3 SETS X 12 REPS
TRICEPS BB GLUTE
DIPS BRIDGE
60S REST SUPERSET
7 3 SETS X 6 REPS *NOTE: FEEL THE
STRETCH
SIDE LYING Make sure you're letting your shoulders
HIP RAISE fully raise up to your ears at the start,
then fully pull back at the bottom. More
range of motion = More time under
60S REST tension = More gains!
 MONTH 3: FULL BODY

WORKOUT 3
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 8 REPS 2 3 SETS X 8 REPS
BB SUMO REVERSE GRIP
DEADLIFT PULLDOWN
60S REST 60S REST
3 3 SETS X 10 REPS 4 3 SETS X 10 REPS
BB HIP DB ARNOLD
THRUST PRESS
60S REST SUPERSET
5 3 SETS X 10 REPS 6 3 SETS X 10 REPS
DB DECLINE DB GOBLET
LATERAL RAISE BOX SQUAT*
60S REST SUPERSET
7 3 SETS X 10 REPS *NOTE: CHEST UP
LATERAL Good squat form requires you to keep
STEP UP tension throughout your entire upper
body. By focusing on keeping your chest
up, this will help keep your shoulders
60S REST pulled back and core tight.
 MONTH 3: FULL BODY

WORKOUT 4
** CLICK THE EXERCISE NAME TO SEE THE VIDEO DEMONSTRATION **
1 3 SETS X 15 REPS 2 3 SETS X 15 REPS
BB GLUTE WIDE GRIP PULL UP,
BRIDGE W/ ASSIST
60S REST 60S REST
3 3 SETS X 10 REPS 4 3 SETS X 10 REPS
BB BOX PUSH UP
SQUAT* HOPS
60S REST SUPERSET
5 3 SETS X 10 REPS 6 3 SETS X 10 REPS
TRICEPS DB SINGLE LEG
DIPS DEADLIFT
60S REST SUPERSET
7 3 SETS X 10 REPS *NOTE: PAUSE
CABLE PULL Max glute activation occurs when you're
THROUGH at the bottom of the squat in the glute
stretch position. By pausing here, this
forces you to activate your glutes to
60S REST explode back up.