nutrition-phase-1

Nutrition: Phase 1

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Week 1: Days 1-4

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Week 1: Days 5-7

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Week 2

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Week 3

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Week 4

Workouts: Weeks 1-4

nutrition-phase-2

Nutrition: Phase 2

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Week 5

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Week 6

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Week 7

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Week 8

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Bonus Days

Workouts: Weeks 5-8

Download the bonus <a href="https://live-pom-oed.pantheonsite.io/wp-content/uploads/2022/02/Bonus-Days-Workouts.pdf">workout pdf here</a>. <h2>Day 1 &#8211; Legs and Cardio</h2> <shortcode type="jwplayer" props='{"jw_media_id":"rbc1FPQu"}'></shortcode> Warm Up &#8211; Complete five minutes of low- to moderate-intensity cardio and dynamic stretching. Straight Sets &#8211; Perform the moves for the indicated sets and reps. Recover fully between sets. <ul> <li>Dumbbell/Barbell Deadlift &#8211; 10 reps &#8211; 5 sets</li> <li>Dumbbell Goblet Squat &#8211; 10 reps &#8211; 3 sets</li> <li>Dumbbell/Barbell Squat &#8211; 10 reps &#8211; 4 sets</li> </ul> Tri-Set 1 &#8211; 3 sets &#8211; Perform these moves one after another with minimal rest in between. Recover completely between tri-sets. <ul> <li>Single-Leg Deadlift to Step...</li></ul>