Training &
NUTRITION Program
Created for: Alyssa Mills
Date: SEPT 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. sumo dl
4 × 8-12
moving up each set (HEAVY)
2. walking lunges
4 ×20 steps ea side
challenging weight
4. bb hip thrust dropset
4 set x 16 reps (8/8)
185 lbs for 8 RIGHT INTO 135 lbs for 8
for all 4 sets
5a. hack squat
4×8-12
moving up every set
5b. laying leg curls
4 × 12
6a. step ups
4 × 10 each side
use dumbbells
6b. ab roller
4 × 20
superset w curls
Tuesday / upper push
1. WARM-UP
Stretch/foam roll entire back/legs
Band pull aparts 2×15
500m rower
2a. landminde squat to press
4 × 12
2b.front/lateral raise alt
4 × 10 each
alternating
3a. bosu chest press to reach
4 × 10 each side
chest press to opposite leg raise
3b. cable tricep extensions
4×10-12
4a. battle ropes
3× 1 min
any style
4b. push ups
3×AMRAP
5. POT STIRS
3 × 30
10 right
10 left
10 jacksaw
Thursday / upPER pull
1. WARM-UP
Stretch/foam roll entire back/legs
Band pull aparts 2×1
high incline treadmill climb (3 mins)
2. barbell bent over row
4 sets x 12
2b. Swiss ball leg lowers
4 sets x 20
3a. cable face pulls to pull over
4×12 each
3b. renegade rows
4 × 10 each
4. assisted pulls ups
4 sets x 20 each
10 wide / 10 narrow
5a. rower
3 × 350m
superset w pikes
5b. rower pikes
3 × 15
superset w rower
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. rdl
4×8-12
3. Bulgarian
4 sets x 10 each
4a. sl hip thrust
4 sets x 15 each
4b. abduction machine
4×20
5a. leg extensions
4 sets x 12
5b. box jumps
3×10
5c. kb swings
3 × 20
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