Training &

NUTRITION Program

Created for: Alyssa Mills
Date: February 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

February 2026

1. WARM-UP

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

2. hip thrust

4x10-15

Barbell

3. sl deadlift

3 sets x 10 reps each
b stance

4. seated or laying curls

4x10-15

machine

5A. seated abduction

4 sets x 10-15

5B. lateral lunges

4 sets x 12 reps ea.
superset with abductors

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. Arnold shoulder press

4 sets x 12 reps

2B. cable tricep extensions

4 sets x 10-15

3A. Sled push

3 sets x 20 pushes

3B. Hanging leg raises

3 sets x AMRAP)

4. Dumbbell shoulder trio

3 sets x 10 reps each
A. Around the world
B. Lateral raise
C. Frontal
Back to back // stay at 7.5 lbs // SEATED*)

5. battle ropes

3 sets x 1 min

superset with 6

6. push ups

3 sets x AMRAP

Thursday / upper pULL

1. WARM-UP

Stretch/foam roll
Band pull aparts
500m rower

2A. barbell bent over row

4 sets x 8-10 reps each side

Move up in weight each set

2B. cable reverse flies

4 sets x 10

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. walking lunges

4 sets x 20 steps

Move up each set

2B. Swiss ball crunches

4 sets x 20

superset w 2A

3A. box squats

4 sets x 10-15

barbell

3B. leg extensions

3 sets x countdown w holds 5-1

4. Bulgarian ss

3 sets x 10 reps
go up in weight

5. sl hip thrust

3 sets x 15 each side

weighted

6. seated adduction 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