training & NUTRITION Program

Created for: JC Rodriguez
Date: Aug. 2026

TRAINING

day 1 / 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. leg extensions

5 sets x 20 reps

3. Walking lunges

4 sets x 20 steps
1st round bodyweight

4. Leg press

4 sets x 10 reps
4:2:1:0 tempo

5A. Back squats

4 sets x 12 reps

5B. Ab roller

4 sets x 12 reps
superset with back squats

6. Single leg hip thrust

3 sets x 15 reps each side
use medicine ball if possible

day 2 / 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

bodyweight

3. rdl

4×8-10

4a. laying leg curls

4×20

swiss ball

4b. dumbbell hip thrust

4×15

use band if possible

5. short box step downs

4 sets x 10 each side

6a. multidirectional lunges

3×.5 ea side

front/lateral/reverse

6b. hanging leg raises

3×20

NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach
The goal is to reach 180g 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: 1800-2200 kcal/day (depending on day)

  • Training days: higher carb/protein

  • Rest/light days: around maintenance or slight drop

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Calorie Targets:

Lower Body Days:

2000-2200 kcal

Upper Body/running Days:

1800–2000 kcal

Rest Days:

1600–1800 kcal

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Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

180g minimum DAILY as discussed

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Lower Body Days (High Carb – Growth Focus)

  • Protein: 180g min

  • Carbs: 200–220g

  • Fats: 50–60g

  • Calories: ~2200+

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: 180g

  • Carbs: 180–200g

  • Fats: 50–60g

  • Calories: ~2000

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Rest Days (Lower Carb)

  • Protein: 180g

  • Carbs: 160–180g

  • Fats: 60–70g

  • Calories: ~1800

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