training & NUTRITION Program

Created for: Caroline Nava
Date: July 2026

Wednesday / 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: 30 lbs (15 lb each db)

set 3 & 4: 40 lbs (20 lb each db)

3a. goblet squat

4 sets x 15

find a moderate weight; start at 30 lbs see how it feels

3b. box step downs

3 × 10 ea. side

bodyweight; slow and controlled on the descent

4a. sl hip thrust

4×12 ea.

20 lbs each side.

4b. kb swings

3 sets x 20 reps

44-53 lb kettlebell

5a. sl rdl

4 sets x 10 ea. side
all sets 50 lbs (2 25lb db)

6. hanging leg raises

4 x 20

Friday / 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: 15 lbs

set 3 & 4: 20 lbs

3a. barbell bent over rows

4 sets x 10

all sets 65 lbs

3b. weighted v-ups

4×15

use 10 lb db

4. lat pull down (wide)

4 × 10

set 1 & 2: 40lb

set 3 & 4: 55lb

5a. db reverse flies

3 sets x 12

all sets 2.5-5lbs

can be chest supported on bench or bent over

5b. bicep curls cable (rope)

3 × 12-15

start at 20lbs add 5 lbs ea set

6. RENEGADE ROWS

4×8 each side

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; along with carb cycling.
As we go, we’ll see where we need to pivot in upping your protein.

Goal: 2,000–2,200 kcal/day (depending on day)

  • Training days: slight surplus

  • Rest/light days: around maintenance or slight drop

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Calorie Targets:

Lower Body Days:

2,250–2,400 kcal

Upper Body/running Days:

2,100–2,250 kcal

Rest Days:

1,900–2,050 kcal

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Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

150g minimum DAILY as discussed

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Lower Body Days (High Carb – Growth Focus)

  • Protein: 140g-150g

  • Carbs: 260–290g

  • Fats: 60–70g

  • Calories: ~2,300+

Keep in mind: Pre + post workout carbs matter most

Don’t fear carbs at night here

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Upper Body Days (Moderate Carb)

  • Protein: 140g

  • Carbs: 200–230g

  • Fats: 65–75g

  • Calories: ~2,100–2,200

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Rest Days (Lower Carb)

  • Protein: 140g

  • Carbs: 140–170g

  • Fats: 70–80g

  • Calories: ~1,950–2,050

Additional Notes:

  • Try to cut out/minimize flour, alcohol, sugar, fried foods, highly saturated fats, preservatives as these are not helping us toward our goal. Later on you can add in moderation

  • Protein options: Chicken, salmon, with fish, steak, turkey

  • Nutrient dense foods is the goal. Complex carbs are best!

  • Cook with avocado oil or olive

  • Hydrate!!!! Shoot for 1 gallon water per day/electrolytes***

  • 8 hrs of sleep daily

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

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬