Welcome to the 8 Week Challenge
Meal Plans
To determine your calorie intake, complete the Evolt Body Scan and note your 'New Approximate Calorie Intake' figure on the results. This figure will guide you in selecting the appropriate eating plan from the options below. If the body scan advises consulting a trainer, reach out to Tamar for assistance.
1400-1600 Calorie Plan
1700-1900 Calorie Plan
2000 - 2200 Calorie Plan
2300-2500 Calorie Plan
2600-2800 Calorie Plan
Bodybuilding Plan:
Your bodybuilding plan includes three workouts: Upper Body, Lower Body, Booty.
Workout 1 - Upper Body
Warm up on Ski erg/Rower, use light sets of the exercise to warm up that movement, don’t count these as working sets . Rest should be kept to a minimum.
**superset - both movements done afer the other with no rest
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Wide grip pull ups | 3 | ME (max effort) | Scales - Banded pull ups/jumping pull ups/seated pull ups |
| Seated alternate DB shoulder press **superset with | 3 | 12 each side | |
| Lateral raise | 3 | 15 | |
| Bent over row **superset with | 3 | 12 | |
| Tricep kickbacks and bicep curls | 3 | 15 | |
| Core circuit | 3 rounds | 20 of each | |
| Lying leg raise | Weighted crunch | ||
| Russian twist |
Workout 2 - Lower Body
Warm up on Assault bike/Rower for 5 mins, use light sets for warming up (not counted as working sets) Rest should be kept to a minimum.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Sumo Deadlift | 4 | 15, 12, 10, 8 | Weight increases as reps come down. |
| Seated DB leg extension **Superset with | 3 | 20 | |
| Heel elevated DB squat | 3 | 20 | |
| Reverse lunges **superset with | 3 | 12 | |
| Single leg RDL | 3 | 12 | |
| Circuit | 3 rounds | 20 of each | |
| DB hip thrust | |||
| DB single leg hip thrust | |||
| DB pulse squat | Pulse at the bottom |
Booty Programme
Warm up on bike and do some banded stuff to activate glutes.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| BB Hip Thrust | 4 | 8-10 | Make sure this is heavy! No resting at any stage of this movement |
| Sumo Deadlift | 4 | 12 | Tension on the whole time! |
| Heavy Russian Swing | 3 | 20 | Only bring KB to eye level, make sure you are squeezing the glutes at the top of the movement |
| Wide leg squats | 3 | 20 | Use glutes to drive the weight upwards |
| Double pulse RDL | 3 | 12 each side | Make sure you are not using your back, if you find your back is getting sore you need to push the hips back more |
| Single reverse lunge | 3 | 12 each side | Use the static leg to move the weight |
| Circuit x3 1. Pop squat 2. Banded DBL pulse squat 3. Banded hip thrust 4. Banded hip abduction |
3 | 20 each movement | No rest between movements and keep the tension on so you can feel the glutes activate and burn. Use this as a finisher to all the movements above |