Training &

NUTRITION Program

Created for: Alyssa Mills
Date: JUNE 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)

2. WALKING LUNGES

3×20 steps

set 1 & 2: 60 lbs

set 3 & 4: 70 lbs

3a. box back squat

4 sets x 8-12

start at 85 add 20lbs. ea. set if possible

3b. box step downs

3 × 10 ea. side

superset w back squats

4a. hip thrust

4×8-12

start at 135 add 50 lbs ea. set if possible

4b. kb swings

3 sets x 20 reps

53 lb kettlebell

5a. sl rdl

4 sets x 10 ea. side
all sets 60 lbs (2 30lb db)

6. ab roller

4 x 20

Tuesday / 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

set 1 & 2: 10kg

set 3 & 4: 15kg

3a. barbell bent over rows

4 sets x 10-12

all sets 65lbs

3b. hanging leg raises

4×15

4. lat pull down (wide)

4 × 10

set 1 & 2: 55lb

set 3 & 4: 70lb

5a. CABLE reverse flies sa

3 sets x 10 ea side

all sets 2.5-5lbs

5b. bicep curls cable (rope)

3 × 12-15

start at 20lbs add 5 lbs ea set

6. RENEGADE ROWS

4×8 each side

thursday / 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

4 sets x 10 ea.

all sets 4kg each side

3b. push ups (floor)

3 × amrap

4a. ez bar skull crushers

4×10-12

all sets 30 or 40lbs

4b. Swiss ball crunches

4 × 8 each side

(front, left, right)


5a. assisted dips machine

3×20

5b. tricep cable extensions

3 × 15

all sets 20-15lbs

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. Bulgarian ss

4 sets x 10 ea
set 1 & 2: 30 lbs

set 3 & 4: 40 lbs

3. bb sumo dl

4×8-10

start at 95lbs move up 20 lbs each set

4a. abductor machine

4×20

10 regular right into 10 pulses

start at 70-80 lbs add by 10lbs ea set

4b. sl hip thrust

4×12 each side

all sets 30 lbs ea side

5. machine leg curls

4 sets x 10-12

start at 60 range & add each set

6a. multidirectional lunges

3×.5 ea side

front/lateral/reverse

set 1 & 2: 40 lbs

set 3 & 4: 50 lbs

6b. leg extensions

3×20

all sets: 60lbs range

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