training/NUTRITION Program

Created for: Mychal
Date: July 2026

Workout 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. WALKING LUNGES

3×20 steps

set 1 & 2: 30 lbs ( 15 lb each db)

set 3: 40 lbs (20 lb each db)

3a. goblet squat

3 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

3×12 ea.

15-20 lbs each side with dumbbell

4b. WALL SIT

3 sets x 1 min hold

5a. sl rdl

3 sets x 10 ea. side
all sets 40 lbs (2 20lb db)

6. side plank hold (knees supported)

3×30 sec ea side

workout 2 / upPER

1. WARM-UP

Stretch/foam roll entire back/legs
Band pull aparts 2×15
500m rower

2. bird dog rows

3 sets x 10 reps each side

20 lb db

3a. dumbbell bent over rows

3 sets x 10

20 lbs - 25 lbs - 30 lbs

3b. sl chek press

3×6 each side

10-12 lb db

4. db frontal/lateral raise

3 × 10ea.

7.5-10 lb db

5a. db reverse flies sa

3 sets x 10

all sets 5lb

5b. hammer bicep curls

3 × 12-15

10-20 lbs db

6. bench push ups

3x AMRAP

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.
That’s already a jump from the 2 meals you were consuming. 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

DINNER

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

  • Handful of spinach, asparagus OR brussel sprouts

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, sugar, 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

  • Cardio 2-3x per week in addition to strength training

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

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬