Training &

NUTRITION Program

Created for: Alyssa Mills
Date: JULY 2026

Tuesday / upper push

1. WARM-UP

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

2. bb push press

4 x 10

all sets just barbell (45lbs)

3a. FRONT/LATERAL RAISE/rounded

3 sets x 10 ea.

3b. push ups (bench)

3 × 10

4a. dumbell chest press (incline bench)

4×10-12

all sets 15-20 lbs

4b. Swiss ball crunches

4 × 8 each side

(front, left, right)


5a. bench dips

3×20

5b. tricep cable extensions

3 × 15

all sets 20-15lbs

Thursday / upPER pull

1. WARM-UP

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

2. bird dog rows

4 sets x 10 reps each side

3a. barbell bent over rows

4 sets x 10-12

all sets 65lbs

3b. hanging leg raises

4×15

4. lat pull down (narrow)

4 × 10

set 1 & 2: 55lb

set 3 & 4: 70lb

5a. dumbbell reverse flies

3 sets x 15

all sets 5lbs

5b. bicep curls cable (rope)

3 × 12-15

start at 20lbs add 5 lbs ea set

6. RENEGADE ROWS

4×8 each side

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)

2. Leg extensions

5 sets x 20 reps

3. Walking lunges

4 sets x 20 steps
1st round bodyweight

4. rdl

4 sets x 10 reps

5A. Back squats

4 sets x 12 reps
Wide stance on smith

5B. Ab roller

4 sets x 12 reps
superset with back squats

6. Single leg hip thrust

3 sets x 15 reps each side
use medicine ball

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