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8 Week Lifestyle Guide (Massy 2.0)
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Additional Resources
Foam Rolling -
Week OneDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week TwoDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week ThreeDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week FourDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week FiveDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week SixDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week SevenDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week EightDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
Session 13 of 57
In Progress
Day 5 – Lower Body
Warm Up
Perform for 10 minutes.
Butt Kickers
Knee Pulls
Frankensteins
Spiderman Stretch with Rotation
Hamstring Scoops
Glute Bridges (Double Leg)
Quad Pulls
Glute Bridges (Single Leg)
Day 5 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Barbell Squats – 12, 12, 12 Reps means that each set is 12 reps.
Circuit 1
Romanian Deadlift – 12, 12, 12 Reps
Walking Lunges (Bodyweight) – 12, 12, 12 Reps
Circuit 2
One Leg Chair Get Ups – 12, 12, 12 Reps
One Leg Stiff Leg Deadlift – 12, 12, 12 Reps
Circuit 3
Goblet Squat – 12, 12, 12 Reps
One Leg Glute Bridges – 12, 12, 12 Reps
Circuit 4
Bulgarian Squats – 12, 12, 12 Reps
One Leg Hip Thrust – 12, 12, 12 Reps
CARDIO SCHEDULE
Following your workout, perform 25-30 minutes of steady cardio on the stairmaster.
Post Workout Recovery
Foam roll and stretch
