WORKOUT

GUIDE
GENERAL
 WOMEN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

QUADS UPPER BODY HAMSTRINGS UPPER BODY GLUTES

WARM UP WARM UP WARM UP WARM UP WARM UP
15 Push Ups 50 Lunges
10 Minutes Stair Master 10 Minutes Stair Master 10 Minutes Stair Master
50 Lunges 20 Side To Side Squats
20 Chair Squats To Tippy Toes 20 Chair Squats To Tippy Toes 20 Chair Squats To Tippy Toes
20 Side To Side Squats

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

! Super set! ♻ Do These In Sets Of 3♻ ! Super Set! ♻ Do These In Sets Of 3♻ ! Super Set!
Leg extension Sumo Squats 15 Cable Pull Through
Decrease weight & increase reps 15 Assisted Pull Ups Increase weight & decrease reps 15 Barbell Curls 12 Glute Bridge
Minimal rest in between sets " Minimal rest in between sets " 12 Sumo Squats
15reps 15 Seated Cable Rows 30reps 12 Alternating Dumbbell Curl "
20reps " 25reps "
25peps 20peps
30reps
"
12 Lat Pull-Downs
"
15reps
"
12 Hammer Curls
"
♻ Do These In Sets Of 3♻
REST DAY REST DAY
12 Barbell Overhead Pres 12 Tricep Kickback 15 Curtsey Lunge (Each Leg)
♻ Do these in sets of 3♻ ♻ Do these in sets of 3♻ "
" "
30 Reg Lunges (15 Each Leg) 12 Overhead Tricep Extension 20 Step Ups Into Reverse Lunge
Smith machine reverse lunges "
" 15 Courtesy Lunges (each leg) "
10-12 reps each leg
30 Side To Side Squats 20 Pulse Lunges (10 Each Leg) 10 Hip Adductors
"
"
" 30 Deadlifts " "
15 Smith Machine Squats
4 Sets Of Frog Jumps 20 Switch Lunge Jump 20 Hip Abductors
"
"
(Jump 4 times forward and 4 times back 20 Good Mornings " "
15 Leg Press that's 1 set, another 4 times forth and back 15 Reverse Frog Pump
"
" that's 2 sets…. till 4)
30 Lying Leg Curls "
"
"
 MEN
DAY 1 DAY 2 DAY 3 DAY 4

SHOULDER
CHEST & BICEPS CALF & LEGS BACK & TRICEPS
TRAPS
WARM UP WARM UP WARM UP WARM UP
10 Minutes Stair Master 50 Push Ups
10 Minutes Stair Master 10 Minutes Stair Master
20 Side To Side Squats 30 Dips

WORKOUT WORKOUT WORKOUT WORKOUT

Dips 3 x 20 ! Super set x 4! Dumbbell lateral 3 x 20 Wide pull ups 2 x 15
" Standing calves one leg 7• 7•7 " " MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Bench to neck 3 x 15-20 Standing calves single leg (each leg 15) Dumbbell Front Lift 3 x 20 Close pull ups 2 x 15
" " " "
Flat flys to front 3 x 15 ! Super set x 4! Dumbbell bent over 3 x 20 Inside pull ups 2 x 15
" Leg Press Calves 7• 7•7 " "

1 2 3 4 1

WEEK 3 WEEK 2 WEEK 1

Flat Dumbbells together press 3 x 15 Single Leg press calves 15 each leg Dumbbell press 3 ways (regular in and -V- shape pull ups 2 x 15
" " reverse) "

REST DAY

REST DAY
! Super Set X 3! ! Super set x 4! 3sets of 7 each way ! Super Set x 2!
Incline flys 10 Leg extension 25 " Barbell Rowing 15
hammer incline 10 Single Leg extension (15 eachleg) Wide grip upright rowing 3 x 15 Single arm Dumbbell row 15
" " " "

2 3 4 1 2
Decline dumbbells 3 x 15 ! Super set! Dumbbell shrugs 3 x 20 T-Bar 3 x 20
" Vertical Leg Press heels in 20 " "
Incline dumbbell curls 3 x 30 Vertical Leg Press heels out 20 Behind back bar upright 3 x 20 Dumbbell inclined press 3 x 30
" " " "
Sitted Barbell Curls 3 X 21 ! Super set! Tricep Reversed Push Down 3 x 20

3 4 1 2 3
" Leg Press heels in 15 "
Elbow over bar preacher curls 3 x 20 Leg Press heels out 15 Cable Push Down in 3 x 30
" " "
Forearms 3 X 20 Stiff leg press deadlift 3 x 20 Cable Push Down out 3 x 30
" " "
Leg curl 3 x 20
"
Standing leg curl 2 x 20
"

7• 7•7 = Regular, In And Out

DISCLAIMER
We are not certified nutritionists and we do not claim to be one. Each individual's dietary needs and
restrictions are unique to them. You are ultimately responsible for all decisions related to your health. The
information in this E-Book is not intended to be a substitute for professional medical advice, diagnosis or
treatment. Always seek the advice of your physician or other qualified health provider with any questions you
may have regarding a medical condition. The author disclaims responsibility for any adverse effects that may
result from the information found in this E-Book.

This guide is solely for the purposes of the Wedotransformations challenge. In addition to any limitation or
elimination of liability, it is expressly stated that any unauthorized use outside the context of the challenge
does not bind its organizers, administrators and affiliated companies in any sense.

If you have received this guide from a third party, consult your doctor, physiatrist and/or nutritionist before
using it.
MUSCLE GAIN PLAN- FULL BODY WORKOUT - GYM VERSION
 MUSCLE GAIN PLAN- FULL BODY WORKOUT - GYM VERSION

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 1 2 3 4 1

WEEK 2 2 3 4 REST DAY 1 2 REST DAY

WEEK 3 3 4 1 2 3
 FULL BODY WORKOUT - GYM VERSION
DAY 1 DAY 2 DAY 3 DAY 4

CHEST & BICEPS CALF & LEGS SHOULDER TRAPS BACK & TRICEPS
WARM UP WARM UP WARM UP WARM UP
50 Push Ups
10 Minutes Stair Master 30 Dips
10 Minutes Stair Master 10 Minutes Stair Master
20 Side To Side Squats

WORKOUT WORKOUT WORKOUT WORKOUT

Dips 3 x 20 ! Super set x 4! Dumbbell lateral 3 x 20 Wide pull ups 2 x 15
" Standing calves one leg 7• 7•7 " "
Bench to neck 3 x 15-20 Standing calves single leg (each leg 15) Dumbbell Front Lift 3 x 20 Close pull ups 2 x 15
" " " "
Flat flys to front 3 x 15 ! Super set x 4! Dumbbell bent over 3 x 20 Inside pull ups 2 x 15
" Leg Press Calves 7• 7•7 " "
Flat Dumbbells together press 3 x 15 Single Leg press calves 15 each leg Dumbbell press 3 ways (regular in and -V- shape pull ups 2 x 15
" " reverse) "
! Super Set X 3! ! Super set x 4! 3sets of 7 each way ! Super Set x 2!
Incline flys 10 Leg extension 25 " Barbell Rowing 15
hammer incline 10 Single Leg extension (15 eachleg) Wide grip upright rowing 3 x 15
"
Single arm Dumbbell row 15
SEE ATTACHED WEEKLY BREAKDOWN
" " "
Decline dumbbells 3 x 15 ! Super set! Dumbbell shrugs 3 x 20 T-Bar 3 x 20
" Vertical Leg Press heels in 20 " "
Incline dumbbell curls 3 x 30 Vertical Leg Press heels out 20 Behind back bar upright 3 x 20 Dumbbell inclined press 3 x 30
" " " "
Sitted Barbell Curls 3 X 21 ! Super set! Tricep Reversed Push Down 3 x 20
" Leg Press heels in 15 "
Elbow over bar preacher curls 3 x 20 Leg Press heels out 15 Cable Push Down in 3 x 30
" " "
Forearms 3 X 20 Stiff leg press deadlift 3 x 20 Cable Push Down out 3 x 30
" " "
Leg curl 3 x 20
"
Standing leg curl 2 x 20
"

7• 7•7 = Regular, In And Out