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
Day 1 – 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 1 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Barbell Squats – 15, 12, 12 Reps means that set 1 is 15 reps and sets 2 and 3 are 12 reps each.
Circuit 1
Barbell Pause Squat (2 Second Hold) – 12, 12, 12 Reps
Squat Plank Out – 12, 12, 12 Reps
Circuit 2
Walking Lunges – 12, 12, 12 Reps
Scissor Lunges – 12, 12, 12 Reps
Circuit 3
One Leg Chair Get Up – 12, 12, 12 Reps
Squat Pause Jumps (2 Second Hold) – 12, 12, 12 Reps
Circuit 4
Bulgarian Squats (Bodyweight) – 15, 12, 12 Reps
Weighted Hip Thrusts – 15, 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
