Get Strong, Stay Sassy

Program:



Main goal with the guide: Challenge yourself! Build muscle mass, strength and volume

8 weeks guide

2 weeks split

4 weeks of training with focus on Strength

4 weeks of training with focus on Volume

10 different workouts in total



Including:

Weight lifting (have to have access to the gym)




Information:

- 5 days workout

- 2 days resting

- 3 lower body days / 2 upper body days /week

(Recommended weekly split: 2-3 days workout. 1 day rest. Repeat!)

EVERY DAY GOAL: 10.000 steps /day



Explanations:



TUT – Time under Tension:

For example: Hip Thrust TUT: 1-3-1

MEANING: This is the speed of the movement in the performing exercise.

1 – Thrust up the weights in 1 sec

1 – Hold the weights up and squeeze for 1 sec

3 – Lower phase 3 sec

REPEAT.


By
HANNA ÖBERG

1
 Weeks 1- 4: Part 1 Strength Block

Day 1 – LOWER BODY Quads & Glutes focused


Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

2 set x 8 reps

(2 warmup sets light weights)
1. Pause High bar Squats 3s
 6 set
 2 set x 6 reps

REST TIME: 120s

2 set x 4 reps

2. Leg extension machine 1

6 set
 8 reps REST TIME: 120s

& ½ reps


3. Hip Thrusts T-U-T + 1 & ½

4 set 1½ -1-3
 10 reps REST TIME: 90s
reps


10 reps each leg (20reps

4. DB Walking lunges 3 set
 REST TIME: 60s
total)


5. Leg Press Narrow stance

3 set 1-3-1
 8 reps REST TIME: 45s
T-U-T

By
HANNA ÖBERG
2
 Weeks 1- 4: Part 1 Strength Block

Day 2 – UPPER BODY Back, Shoulders, Triceps, Abs

Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Standing BB Rows T-U-T
 6 set 1-1-3
 6 reps REST TIME: 90s


2. Seated DB Shoulder
5 set 1-1-3 8 reps REST TIME: 90s
Press T-U-T

3. Lat pulldown T-U-T 4 set 1-1-4 8 reps REST TIME: 90s

4. BB Narrow Grip bench

4 set 1-3-0 8 reps max
 REST TIME: 60s
press T-U-T

5. Lateral raises T-U-T
 4 set 1-3-1
 10 reps REST TIME: 60s

6. Standing Cable rope face

4set 1-2-1 10 reps REST TIME: 45s

pull T-U-T

7. ABS Circuit
8. Side plank crunches (20
REST TIME: 60s between
each side)
 3 rounds
 20 reps each exercise
rounds
- Walking Plank

- Single leg V-ups

By
HANNA ÖBERG
3
 Weeks 1- 4: Part 1 Strength Block

Day 3 – LOWER BODY Hamstrings & Glutes focused


Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Sumo deadlift T-U-T 6 set 1-1-4
 8 reps REST TIME: 120s

2. BB Feet Elevate Stiff leg

6 set 1-3-1
 6 reps REST TIME: 120s
deadlift T-U-T

3. BB B-stance Hip Thrusts

4 set 1-1-2
 12 reps REST TIME: 60s

T-U-T

4. Lying Leg curl T-U-T 4 set 1-1-3 10 reps REST TIME: 90s

5. Kneeing Cable pull REST TIME: 45s

4 set 1-3-1
 10 reps
through T-U-T

By
HANNA ÖBERG

4
 Weeks 1- 4: Part 1 Strength Block

Day 4 UPPER BODY Back, Shoulders, Biceps, Abs


Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Chin-ups supinated/
underhand grip (Resistence
5 set 1-1-3 4 reps REST TIME: 120s
Band if needed or jump up
and eccentic hold) T-U-T


2. Seated shoulder press

5 set 1-0-3 8 reps REST TIME: 90s
neutral grip T-U-T


3. One arm DB rows T-U-T 4 set 1-1-3 8 reps REST TIME: 60s

4. Cable rope upright rows

4 set 1-2-3 8 reps REST TIME: 45s

T-U-T

3 set

5. Standing DB back flyes 10 reps REST TIME: 45s



6. Cable biceps curls T-U-T 4 set 1-1-3 10 reps REST TIME: 45s


7. ABS Circuit
Single leg lifts into v-
crunches
 REST TIME: 60s between
3 rounds
 20 reps each exercise
- Elbow to knee hand to foot rounds
crunches

- V-sit ups into side crunche

By
HANNA ÖBERG
5
 Weeks 1- 4: Part 1 Strength Block

Day 5 LOWER BODY Glutes, Hamstrings, Quads

Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Leg Press High wide

6 set 1-3-1
 8 reps
 REST TIME: 90s

stance T-U-T


2. Smith Machine Sumo

4 set 1-3-1 8 reps REST TIME: 90s

Squats T-U-T


3. DB Feet Elevate lunges T-

4 set 1-2-1
 10 reps /leg REST TIME: 90s
U-T

4. DB Feet Elevete Duck

3 set 1-3-1 10 reps REST TIME: 45s

Stand T-U-T

5. DB Stiff deadlift T-U-T 3 set 1-3-1
 8 rep REST TIME: 60s

REST TIME: 45s

6. DB Box Step-up 3 set
 10 reps /leg



By
HANNA ÖBERG

6
 Weeks 5- 8: Part 2 Volume Block

Day 1 – LOWER BODY Quads & Glutes focused

Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Leg Extension machine T- (2 warmup sets light weights)

4 set 1-2-1
 15 reps
U-T
 REST TIME: 60s

2. Leg Press (Basic stance)
 4 set 15 reps REST TIME: 90s


3. Hip Thrusts 

5 set 12 reps
 REST TIME: 90s



4. DB Box Step-ups (one leg

3 set
 15 reps /leg
 REST TIME: 45s
at a time)

5. 45* Hyper Extensions 4 set
 15 reps REST TIME: 60s

By
HANNA ÖBERG

7
 Weeks 5- 8: Part 2 Volume Block

Day 2 – UPPER BODY Back, Shoulders, Triceps, Abs

Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Lat Pull down
 6 set 1-1-3
 6 reps REST TIME: 90s


2. Standing DB Rows 5 set 1-1-3 8 reps REST TIME: 90s

3. Seated Arnold Press 4 set 1-1-4 8 reps REST TIME: 90s

4. Cable upright rows INTO

4 set 1-3-0 8 reps max
 REST TIME: 60s
Face Pull

5. Lateral raises
 4 set 1-3-1
 10 reps REST TIME: 60s

6. Incline DB Biceps curls 4set 1-2-1 10 reps REST TIME: 45s


7. ABS Circuit Weighted

3 round
Knee crunches into leg
REST TIME: 60s between
extensions
 3 rounds
 30s work each exercise
rounds
- Straight legged Russian
Twists

- Upper crunches


By
8
HANNA ÖBERG
 Weeks 5- 8: Part 2 Volume Block

Day 3 – LOWER BODY Hamstrings & Glutes focused


Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

(2 warmup sets light weights)


1. Sumo Deadlift 1 & ½ reps
 5 set 10 reps

REST TIME: 90s


2. BB Rumanian Deadlift 4 set
 12 rep REST TIME: 60s

3. Cable Pull Through 4 set
 12 reps REST TIME: 60s

4. One Leg Legpress (high

3 set 12 reps /leg
 REST TIME: 60s
stance)


5. DB Leg Glute Bridge (one REST TIME: 45s

3 set
 15 reps
leg at a time)


By
HANNA ÖBERG

9
 Weeks 5- 8: Part 2 Volume Block

Day 4 UPPER BODY Back, Shoulders, Triceps, Ab

Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

1. Deadlift 6 set 1-1-3
 6 reps REST TIME: 90s


2. Seated Cable Rows

5 set 1-1-3 8 reps REST TIME: 90s
(narrow grip)

3. 45* DB Chest Press 4 set 1-1-4 8 reps REST TIME: 60s

4. DB Lateral raises INTO

4 set 1-3-0 8 reps max
 REST TIME: 60s
Front raises

5. DB Back flyes (thumbs

4 set 1-3-1
 10 reps REST TIME: 45s
down)


6. DB Scull crushers T-U-T 4set 1-2-1 10 reps REST TIME: 60s


7. ABS Circuit Cable

3 round
REST TIME: 60s between
Knee crunches into leg
3 rounds
 15 reps each exercise rounds

extensions



- Standing crunches

- Single leg side crunches

By
HANNA10ÖBERG
 Weeks 5- 8: Part 2 Volume Block

Day 5 LOWER BODY Glutes, Hamstrings, Quads


Warmup; 10-15 minutes crosstrainer

Exercise Name: Sets: Reps: Info:

(2 warmup sets light weights)


1. Pause Squats
 5 set 3s pause 10 reps

REST TIME: 90s


2. Hip Thrusts 4 set 15 reps REST TIME: 90s

3. Walking Lunges 1 & ½

3 set 10 reps /leg
 REST TIME: 90s

reps


4. BB Good Mornings T-U-T
 REST TIME: 60s

3 set 1-3-1 10 reps



5. Lying Leg Curls
 4 set 15 rep REST TIME: 60s

6. Reversed DB Frog pump
 3 set 15 reps 
 REST TIME: 45s

By
HANNA ÖBERG

11
Exercise Library: Weeks 1-4
Day 1

12
Exercise Library: Weeks 1-4
Day 1

13
Exercise Library: Weeks 1-4
Day 2

14
Exercise Library: Weeks 1-4
Day2

15
Exercise Library: Weeks 1-4
Day 2

By
HANNA ÖBERG

16
Exercise Library: Weeks 1-4
Day 3

17
Exercise Library: Weeks 1-4
Day 3

By
HANNA ÖBERG

18
Exercise Library: Weeks 1-4
Day 4

19
Exercise Library: Weeks 1-4
Day 4

20
Exercise Library: Weeks 1-4
Day 4

21
Exercise Library: Weeks 1-4
Day 5

22
Exercise Library: Weeks 1-4
Day 5

By
HANNA ÖBERG

23
Exercise Library: Weeks 5-8
Day 1

24
Exercise Library: Weeks 5-8
Day 1

By
HANNA ÖBERG

25
Exercise Library: Weeks 5-8
Day 2

26
Exercise Library: Weeks 5-8
Day 2

27
Exercise Library: Weeks 5-8
Day 2

By
HANNA ÖBERG

28
Exercise Library: Weeks 5-8
Day 3

29
Exercise Library: Weeks 5-8
Day 3

By
HANNA ÖBERG

30
Exercise Library: Weeks 5-8
Day 4

31
Exercise Library: Weeks 5-8
Day 4

32
Exercise Library: Weeks 5-8
Day 4

By
HANNA ÖBERG

33
Exercise Library: Weeks 5-8
Day 5

34
Exercise Library: Weeks 5-8
Day 5

By
HANNA ÖBERG

35