Training &

NUTRITION Program

Created for: Alyssa Mills
Date: March 2026

TRAINING

For your cardio heart rate should be 145-155 bpm for 25-30 mins consistently. Let’s start off with that and see how you feel. We’ll change it as we go.

MONDAY / LEGS

March 2026

1. WARM-UP

Stretch/foam roll
Band walks
2 min stairs or incline treadmill

2. RDL

4x10-15

Barbell

3. sl HIP THRUST

3 sets x 15 reps each

3a. sWISS BALL SL laying curls

4x15 each

Single leg

4. multidirectional lunges

3 sets x 4 each side

5. cable kickbacks

3 sets x 12 reps ea.

6. Step ups

3 sets x 12 reps each side
18’ box

Wednesday / upper push

1. WARM-UP

Stretch/foam roll
Band pull aparts
500m rower

2A. barbell push press

4 sets x 12 reps

2B. seated dips

4 sets x 15

3A. Sled push

3 sets x 20 pushes

3B. Hanging leg raises

3 sets x AMRAP)

4b. cable lateral raise sa

3 sets x 10 reps each

4b. push ups

3 sets x AMRAP

5. landmine squat to press

3 sets x 12 (light weightJ

Thursday / upper pULL

1. WARM-UP

Stretch/foam roll
Band pull aparts
500m rower

2A. sa bent over row

4 sets x 8-10 reps each side

Move up in weight each set

2B. bent over reverse flies

4 sets x 10

dumbbells

3A. assisted pull ups

3 sets x AMRAP

3B. ab roller

3 sets x 15

4. Lat pull down

3 sets x 10-15 reps
wide grip

5. 21’s bicep curls

3 sets x 7/7/7

7 regular, 7 hammers, 7 twist otw down

6. seated mid cable row

3 sets x 15 reps

Use close wide attachment

Friday / legs

1. WARM-UP

Stretch/foam roll
Band pull aparts
lateral band walks (2x15 steps each way)

2A. barbell back squats

4 sets x 10-15

Move up each set

2B. Swiss ball crunches

4 sets x 20

superset w 2A

3A. leg extensions

4 sets x 20

3B. walking lunges

3 sets x 20 steps

4. Bulgarian ss

3 sets x 8 reps weighted / 8 reps bodyweight
dropset

5. barbell hip thrust

4x 5 countdowns with holds

6. seated abduction machine

3 sets x 15 reps

go up in weight each set

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.

Breakfast

  • 7 eggs (2 whole/5 whites) with half avo

  • On leg days: Can add 1 cup blueberries or Ezekiel bread or sweet potato

LUNCH

  • Chicken, steak, salmon, white fish or ground turkey

  • 1 cup rice OR 1 cup sweet potato

  • Handful of spinach, asparagus OR brussel sprouts (70g)

DINNER

  • Chicken, steak, salmon, white fish or ground turkey

  • Handful of spinach, asparagus OR brussel sprouts (70g)

SNACKS

  • Greek yogurt with blueberries, granola & honey

  • Double scoop protein shake (can add oatmeal/fruits if before 4pm)

  • Can of tuna with rice cakes

  • Cottage cheese with crunchy corn snacks

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)

  • Protein powder recommendations: Momentous or Equip are my go to.

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬