Training &

NUTRITION Program

Created for: Alyssa Mills
Date: NOVEMBER 2026

MONDAY / LEGS

1. WARM-UP

foam roll: glutes, quads, hams

stretches: 90/90, quad stretch, groin into hamstring stretch, IT band ham/calf w stretch band
lateral band walks (2x15 steps each way)

3. walking lunges

4 x12 steps each way

moving up each set (HEAVY)

2. abduction Machine

4 ×10 + 10 pulses

challenging weight

4. barbell hip thrust

4 10 + 10 pulses

challenging weight

5a. sl leg press

4× 10 each side

2 second hold at the bottom

5b. hanging leg raises

4 × 20

6a. sl rdl

4 × 10 each side

6b. sb laying curls

4 × 20

Tuesday / upper push

1. WARM-UP

Stretch/foam roll entire back/legs
Band pull aparts 2×15
500m rower

2a. db squat to press

4×15

explosive! 15-20lbs each db

2b. front/lateral raise

4 × 10 each alternating

3a. push ups

3 × 15

as many as you can no knees; difference on knees

3b. cable tricep extensions to face pulls

3×10 each

4a. bench dips

4×amrap


4b. sit ups w overhead reach

4× 15

5. mountain climbers

3 × 45 sec

Thursday / upPER pull

1. WARM-UP

Stretch/foam roll entire back/legs
Band pull aparts 2×15
500m rower

2a. db bent over rows

4 × 10 each side

2b. ab roller

4 × 15

3a. lat pull down

4×10-12

close grip; moving up each set

3b. inverted rows

4 × 12

5a. db reverse flies sa

3 sets x 10

chest supported on bench

all sets 2.5-5lbs

5b. 21’s bicep curls

3 ×7 each

7 wide

7 hammers

7 w twist

6. RENEGADE ROWS

4×10 each side

add a push up in between each

friday / LEGS

1. WARM-UP

foam roll: glutes, quads, hams

stretches: 90/90, quad stretch, groin into hamstring stretch, IT band ham/calf w stretch band
lateral band walks (2x15 steps each way)

  1. barbell hip thrust

4×20

10 full

10 half

2. barbell rdl

4 sets x 8-12

3. barbell back squat

4 sets x 10

4a. barbell reverse/lateral lunges

4×6 each side


4b. leg extensions

4 sets x 20

5a. step ups

4×10 each side

18 in box

5b. cable lateral kick

3 × 10 each side

abductors

NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach.
The goal is to reach 150g protein per day, in which ever way you choose to split that up.
As we go, we’ll see where we need to pivot in upping your protein.

2200-2400 kcal per day.

PROTEIN: 150G

CARBS: 180-230G (depending on activity level)

FATS: 60-70G

Additional Nutrition Notes

  • Try to cut out/minimize flour, alcohol, preservatives as these are not helping us toward our goal. Later on you can add in moderation

  • Cook with avocado oil or olive

  • Shoot for 1 gallon water per day

  • 8 hrs of sleep daily

  • Last meal no later than 2-3 hrs before bed*

  • Cardio 2-3x per week in addition to strength training (135-145 bpm range for the first month)

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬