WORKOUT

PLAN
12 WEEK GYM BASED
WORKOUT PROGRAMME

VEGAN AESTHETICS
T A B LE O F

CONTENTS
WELCOME

HOW THIS PLAN WORKS

CARDIO

WARM UPS

PHASE ONE
[WEEKS 1-4]

PHASE TWO
[WEEKS 5-8]

PHASE THREE
[WEEKS 9-12]
 WELCOME

Hello and welcome to the 2019 Vegan Aesthetics SUMMER

Challenge! I am so happy that you have chosen to join our commu
nity and are ready to work towards your health and fitness goals
TOGETHER.

In this guide you will find 5 gym based workouts per

week, and a note about cardio. To view each workout video simpl
y click on the video camera icon under the heading of each worko
ut to be
redirected to it.

The plan is set out in 3 phases each with 5 workouts per week.
You can modify to do 4 workouts per week by removing a second
leg day or you can add a 6th workout day by participating in our
weekly motivational Monday challenge. The plan is split into 3
phases broken down into 4 week blocks. The phases have been
added to avoid plateau and to help you progress with your
workouts over the next 12 weeks.

The plan is designed in such a way that YOU can choose how many
days per week YOU wish to workout. You have the option to wor
kout 4, 5 or 6 days per week to suit your schedule. Maybe you
have a yoga class or a dance class you like to go to once or twice a
week and this means you can work that class in with your new
weight training programme.
HOW THIS
PLAN WORKS
Please see the following page for cardio/rest times/type of trainin
g used throughout this guide. For now let's talk about how to use t
his to get the best results for YOU.

Every Monday on the members only page of the site I upload a ne

w circuit based hiit workout you can do at home, this changes the
cardio up every week and keeps your body guessing. This is called
Motivational Monday and I announce on the FB group when that i
s available to watch. This can be added to the end of our back
workout days as suggested on the workout page for this day and
if you wish to do the 6 days per week training split, please add
this in as a cardio day at the weekend which still allows for 1 rest
day per week. NOTE - I suggest 6 days of training per week ONLY
for those who are familiar with training and exercise, NOT
beginners.

The phases in the plan allow for you to progress with training by
making different parts of the workouts harder. You will see we
add in leg finishers at the end of leg workouts for extra intensity,
ab exercises progress to circuits and progress again to weighted
ab exercises over the 12 weeks. Please see the next page for HOW
to train for results.
 HOW THIS
PLAN WORKS
Since the focus of your new fitness regime is weight training, lets talk a
bout why. Weights are amazing for sculpting the body in ways most p
eople do not even realise. Weights allow you to grow lean muscle whil
st burning fat simultaneously. Now, lets go over how to do these work
outs, properly. I see it everyday, people in the gym just going through t
he motions with little to no effort, no clue what they are doing or why,
not engaging the target muscle at all. We do not want this to be you.

Weight training is amazing IF YOU DO IT PROPERLY. If you are complet

ely new to weights, take this guide, watch the videos attached, go to y
our gym and ask a trainer or gym instructor if your form is correct on e
xercises. Step two; effort is required. The rep ranges for these workout
s are in the hypertrophy range meaning muscle
building.
This range is anything from 8-20 reps. Optimal range is 8-15.

I have met in the middle between 10-

15 reps for most exercises performing between 3-5 sets per exercise.

WE WANT VOLUME! If the exercise is to be performed for 3 sets of 12 r

eps, make sure that weight is hard enough that you can only do 12 rep
s, if you can do 2 or 3 more, it wasn't heavy enough and you should no
t count that as a set. Personally when I am squatting I perform 70kg fo
r sets of 10, my 8th, 9th and 10th reps are a struggle. That is what you
want. As for rest times, 1-
2 minutes maximum between sets. IE: First set of 10 reps on squats, res
t for 2 minutes. Second set of 10 reps on squats, rest again.
CARDIO
The bit everyone always asks me about. "What about cardio?!" Ok, so
personally I DO NOT LIKE TO FOCUS TOO MUCH on cardio. That is why
I created Motivational Monday. Every Monday I upload a workout circ
uit you can do anywhere, at home, the gym, hotel

WHEREVER YOU
ARE. So no excuses.

This will be a different workout every week so your body and your bra
in will not get bored .. did someone say treadmill?!
No thanks.

The motivational Monday workout is hiit based and will use a lot of cor
e in the workouts.
These workouts will comprise of 5 exercises, to be performed for 30 se
conds each back to back with no rest in-
between. You will then rest up to 1 minute after the total 2.5 minute cir
cuit and repeat this up to 5 times.

Each of our workouts start with a cardio warm up (please see the next
page) whether that be 5-10 minutes on the treadmill or the stair
master.

Alternatively you can perform your own cardio such as running, walki
ng, swimming etc that you prefer. Remember to pick something you ac
tually enjoy, we want you here forever and enjoying this new lifestyle,
not hating it!
WARM - UPS
It is an important start to your workout, warming up should always be
carried out! I suggest some light cardio to start getting your heart rate
up, the blood flowing and your body moving. This can be in the form of
a 5-10 minute walk, cycle or stair climb.

Please also note that when you start using weights you must start off
with bodyweight then low weight and build up to your working sets!
Never walk up to the squat rack and go straight into 60kg! Each
workout has a list of warmup exercises before the workout itself

An example warmup on leg day (based on a 60kg working set squat)

would be:

5 - 10 minutes incline walk on the treadmill

Warmup exercises followed by
10 squats with 20kg bar
8 squats with 40kg bar
Start working set with 60kg
PHASE WEEKS 1-4

01 Weeks 1-4 are designed to get you in

the gym and establish a solid weight
training regime. Whether you are a
beginner, intermediate or advanced at
weight training this programme can be
used by anyone. Phase one is a 5 day
workout split across the week allowing
for 2 rest days. However if you are a
complete beginner you can drop one
of the leg days and workout 4 days
per week instead.

In terms of weights used, start with

the lightest and work your way up the
weights to trial what your starting
point is. Some of you may be able to
walk in to the gym for the first time
and squat 60kg some may have to
start with light dumbbells. Each
journey is different but just make sure
you are working for YOU and work to
your own level and ability.

Each workout video is linked at the top

of each page for reference on how to
do the exercises.
 LEG DAY ONE
QUADS, GLUTES & HAMSTRINGS

SETS REPS WARM-UP EXERCISES

3 10-15 BODYWEIGHT SQUATS

3 10-15
BODYWEIGHT WALKING LUNGES

3 10-15 BODY WEIGHT DONKEY KICKS

3 10-15 VERY LIGHT BARBELL OR DUMBBELL SQUATS

SETS REPS WORKOUT EXERCISES

3 HYPEREXTENSION
8-12

3 HIP THRUSTS
10-15

3
10-12 PER LEG ELEVATED SPLIT SQUATS

3 BARBELL RDL
10-12

3 ELEVATED HEEL GOBLET SQUATS

12-15

15-20 HAMSTRING CURL MACHINE

3
 SHOULDERS & ABS

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 PRESS UPS ON KNEES

3 10-15 VERY LIGHT DUMBBELL LATERAL RAISE

3 10-15 VERY LIGHT SEATED DUMBBELL SHOULDER

PRESS

SETS REPS WORKOUT EXERCISES

3 SEATED MILITARY PRESS

8-12

3 STANDING DUMBBELL ARNOLD PRESS

12-15

3
12-15 PER ARM SINGLE ARM REAR DELT CABLE FLIES

3 SEATED LATERAL RAISES

12-15

3 AB HANGING KNEE RAISES

15-20

15-20 PER SIDE MEDICINE BALL RUSSIAN TWISTS

3
AS LONG AS PLANK
3
POSSIBLE
 BACK & HIIT

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 ASSISTED PULL UPS VERY LIGHT

3 10-15 VERY LIGHT BARBELL ROWS

SETS REPS WORKOUT EXERCISES

3 AS MANY REPS
ASSISTED PULL UPS
AS POSSIBLE
3 12-15 WIDE GRIP CABLE ROWS

3 10-12 PER ARM

SINGLE ARM DUMBBELL ROW

3 10-12
NARROW GRIP LAT PULL DOWNS

3 12-15
STRAIGHT ARM PULL DOWNS

HIIT WORKOUT IS THIS WEEKS NEW MOTIVATIONAL MONDAY WORKOUT

VIDEO WHICH YOU CAN FIND ON THE MEMBERS ONLY SECTION OF THE
WEBSITE. THIS IS A NEW AND DIFFERENT WORKOUT EVERY SINGLE WEEK
AND LASTS BETWEEN 10-20 MINUTES
 LEG DAY TWO
QUADS, GLUTES & HAMSTRINGS

SETS REPS WARM-UP EXERCISES

3 10-15 BODYWEIGHT SQUATS

3 10-15
BODYWEIGHT WALKING LUNGES

3 10-15 BODY WEIGHT DONKEY KICKS

3 10-15 VERY LIGHT BARBELL OR DUMBBELL SQUATS

SETS REPS WORKOUT EXERCISES

3 SQUATS
8-12

3 MACHINE LEG EXTENSION

10-12 PER LEG
LEG PRESS
3
10-12

3 REVERSE BARBELL LUNGES

12-15

3 CABLE FRONT SQUATS

15-20

10-15 PER SIDE BARBELL CALF RAISES

3
 CHEST & ARMS

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 PRESS UPS ON KNEES

3 10-15 VERY LIGHT DUMBBELL LATERAL RAISE

SETS REPS WORKOUT EXERCISES

3 8-12
FLAT BENCH PRESS

3 12-15 INCLINE DUMBBELL PRESS

3 12-15 MACHINE FLIES OR PEC DEC

3 AMRAP
PRESS UPS

3
TRICEP PUSHDOWNS
12-15

3 12-15 DOUBLE ARM OVERHEAD EXTENSION

3 12-15 BARBELL BICEP CURLS

3 12-15 INCLINE DUMMBBELL CURLS

PHASE WEEKS 5-8

02 Weeks 5-8 make up phase two of

this workout programme. The
purpose of the 3 different phases
in this workout programme is to
avoid plateau and more so add
progression onto your workout
plan.

We introduce deadlifts to leg

day, a great complete body
compound exercise.

We advance the ab workout to a

circuit to get your heart rate up
and add intensity to the workout.

There is also an option to add an

extra HIIT session in as a 6th day
of exercise by repeating
motivational Monday a second
time around.
 LEG DAY ONE
QUADS, GLUTES & HAMSTRINGS

SETS REPS WARM-UP EXERCISES

3 10-15 BODYWEIGHT SQUATS

3 10-15
BODYWEIGHT WALKING LUNGES

3 10-15 BODY WEIGHT DONKEY KICKS

3 10-15 VERY LIGHT BARBELL OR DUMBBELL SQUATS

SETS REPS WORKOUT EXERCISES

3 DEADLIFTS
8-12

3 BARBELL HIP THRUSTS

10-15

3
10-12 PER LEG WALKING LUNGES

3
10-12 PER LEG CABLE SIDE KICKS

3
12-15
HAMSTRING CURL MACHINE

12-15 PER LEG

3 CABLE KICK BACKS
 SHOULDERS & ABS

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 PRESS UPS ON KNEES

3 10-15 VERY LIGHT DUMBBELL LATERAL RAISE

3 10-15 VERY LIGHT SEATED DUMBBELL SHOULDER

PRESS

SETS REPS WORKOUT EXERCISES

3 SEATED DUMBBELL PRESS

8-12

3 PLATE FRONT RAISES

12-15

3
12-15 PER ARM SIDE LATERAL RAISES SUPERSET WITH 10
PARTIALS
3
12-15 DUMBBELL REAR DELT FLIES

3
15-20
KETTLEBELL SQUAT TO PRESS

ABS CIRCUIT: 30 SECONDS PER EXERCISE BACK TO BACK. 1 MINUTE

REST & REPEAT 3 TIMES

Commandos | Weighted Sit-up| Plank | Medicine Ball Twists |

Burpees | Turtles
 BACK & HIIT

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 ASSISTED PULL UPS VERY LIGHT

3 10-15 VERY LIGHT BARBELL ROWS

SETS REPS WORKOUT EXERCISES

3 AS MANY REPS
ASSISTED PULL UPS
AS POSSIBLE
3 8-12 BARBELL BENT OVER ROWS

3 10-12 PER ARM

MACHINE SINGLE ARM ROWS

3 10-12
CABLE LAT PULL DOWNS

3 12-15 PER ARM SEATED SINGLE ARM CABLE ROW

HIIT WORKOUT IS THIS WEEKS NEW MOTIVATIONAL MONDAY WORKOUT

VIDEO WHICH YOU CAN FIND ON THE MEMBERS ONLY SECTION OF THE
WEBSITE. THIS IS A NEW AND DIFFERENT WORKOUT EVERY SINGLE WEEK
AND LASTS BETWEEN 10-20 MINUTES
 LEG DAY TWO
QUADS, GLUTES & HAMSTRINGS

SETS REPS WARM-UP EXERCISES

3 10-15 BODYWEIGHT SQUATS

3 10-15
BODYWEIGHT WALKING LUNGES

3 10-15 BODY WEIGHT DONKEY KICKS

3 10-15 VERY LIGHT BARBELL OR DUMBBELL SQUATS

SETS REPS WORKOUT EXERCISES

3 SQUATS
8-12

3 SPLIT LEG LIUNGES

10-12 PER LEG

3
10-12 LEG PRESS

3
12-15 PER LEG CABLE KICKBACKS

3
12-15
LEG EXTENSION

12-15 DUMBBELL RDL

3
 CHEST & ARMS

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 PRESS UPS ON KNEES

3 10-15 VERY LIGHT DUMBBELL LATERAL RAISE

SETS REPS WORKOUT EXERCISES

3 8-12
FLAT BENCH PRESS

3 12-15 MACHINE CHEST PRESS

3 12-15 CABLE FLIES

3 AMRAP
DUMBBELL SQUEEZE PRESS

3
TRICEP DIPS
12-15
CABLE OVERHEAD EXTENSION
3 12-15

3 DUMBBELL HAMMER CURLS

12-15
DOUBLE ARM CABLE CURLS
3 12-15
PHASE WEEKS 9-12

03 Weeks 9-12 make up phase three of

this workout programme. The purpose
of the 3 different phases in this
workout programme is to avoid
plateau and more so add progression
onto your workout plan.

The ab workouts have now moved

onto weighted exericses that will
really help build up your core muscles
and strength and help build the
abdominals out.

Leg days now have finisher circuits at

the end which are short circuits to
really burn out the muscles and get
your heart rate up. The circuits are
made up of 5 exericses each which
you perform for 30 seconds each back
to back for a total of 2.5 minutes work.
Rest and repeat 3 times. Alternatively
work for 30 seconds and rest for 30
seconds.
 LEG DAY ONE
QUADS, GLUTES & HAMSTRINGS

SETS REPS WARM-UP EXERCISES

3 10-15 BODYWEIGHT SQUATS

3 10-15
BODYWEIGHT WALKING LUNGES

3 10-15 BODY WEIGHT DONKEY KICKS

3 10-15 VERY LIGHT BARBELL OR DUMBBELL SQUATS

SETS REPS WORKOUT EXERCISES

3 SQUATS
8-12

3 BARBELL RDL
10-15

3
10-12 PER LEG DUMBBELL SPLIT LEG LUNGE

3
12-15 GOBLET SQUATS

3
12-15
HAMSTRING CURL MACHINE

LEGS FINISHER : 30 SECONDS PER EXERCISE BACK TO BACK. 1

MINUTE REST & REPEAT 3 TIMES
Crab Walks | Jump Squats | Kettle Bell Swings | Half Burpee |
Glute Bridge
 SHOULDERS & ABS

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 PRESS UPS ON KNEES

3 10-15 VERY LIGHT DUMBBELL LATERAL RAISE

3 10-15 VERY LIGHT SEATED DUMBBELL SHOULDER

PRESS

SETS REPS WORKOUT EXERCISES

3 8-12 STANDING BARBELL PRESS

3 12-15 PER ARM SINGLE ARM LATERAL RAISES

3 12-15
DUMBBELL FRONT RAISE TO SIDE RAISE

3 12-15 CABLE FACE PULLS

3 10-12 SEATED DUMBBELL ARNOLD PRESS

WEIGHTED CABLE ROPE CRUNCH

3 10-15
3 10-15 CABLE OBLIQUE TWISTS

3 10-15 HANGING LEG RAISES

3 10-15 ROLL OUTS

 BACK & HIIT

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 ASSISTED PULL UPS VERY LIGHT

3 10-15 VERY LIGHT BARBELL ROWS

SETS REPS WORKOUT EXERCISES

3 AS MANY REPS
PULL UPS
AS POSSIBLE
3 8-12 UNDERHAND BENT OVER ROWS

3 10-12
DOUBLE ARM DUMBBELL ROWS

3 12-15
WIDE GRIP LAT PULL DOWNS

3 12-15 STRAIGHT ARM PULLDOWNS

HIIT WORKOUT IS THIS WEEKS NEW MOTIVATIONAL MONDAY WORKOUT

VIDEO WHICH YOU CAN FIND ON THE MEMBERS ONLY SECTION OF THE
WEBSITE. THIS IS A NEW AND DIFFERENT WORKOUT EVERY SINGLE WEEK
AND LASTS BETWEEN 10-20 MINUTES
 LEG DAY TWO
QUADS, GLUTES & HAMSTRINGS

SETS REPS WARM-UP EXERCISES

3 10-15 BODYWEIGHT SQUATS

3 10-15
BODYWEIGHT WALKING LUNGES

3 10-15 BODY WEIGHT DONKEY KICKS

3 10-15 VERY LIGHT BARBELL OR DUMBBELL SQUATS

SETS REPS WORKOUT EXERCISES

3 FRONT SQUATS
8-12

3 DEADLIFTS
10-12

3
12-15 DUMBBELL CLAMSHELL HIP THRUSTS

3
12-15 LEG PRESS

3
12-15
KETTLE BELL GOBLET SQUATS WITH PULSE

LEGS FINISHER : 30 SECONDS PER EXERCISE BACK TO BACK. 1

MINUTE REST & REPEAT 3 TIMES
Around The World Lunge | Box Jumps | Glute Bridge | Crab
Walks | Wall Sit
 CHEST & ARMS

SETS REPS WARM-UP EXERCISES

3 10-15 ARM CIRCLES

3 10-15
ACROSS BODY ARM SWINGS

3 10-15 PRESS UPS ON KNEES

3 10-15 VERY LIGHT DUMBBELL LATERAL RAISE

SETS REPS WORKOUT EXERCISES

3 8-12
FLAT BENCH PRESS

3 10-12 HIGH TO LOW CHEST CABLE FLY

3 12-15 INCLINE DUMBBELL PRESS

3 AMRAP
PRESS UPS

3
SINGLE ARM PUSHDOWNS
12-15 PER ARM

3 12-15 SINGLE ARM OVERHEAD EXTENSION

3 12-15 ROPE BICEP CURLS

3 12-15 EZ BAR BICEP CURLS