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WELCOME TO DBFT

3 days to choose from

WELCOME TO DBFT

3 days to choose from

WELCOME TO DBFT

3 days to choose from

Workout Goals

Workout 1
Workout 2
Workout 3

PUSH THROUGH PLANNING

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

if you do not read the notes, you will not get the most clarity out of any program - if something does not add up to you, or make sense PLEASE ASK!!!!!!!!!!!!!!!!!!!!!! I REPEAT, please ask.
PLEASE feel free to modify workouts however you need without feeling bad about it. This is not a custom program, so it is ok to make it fit your needs. Check out the alternate movements, drop a set, add or decrease reps, modify an exercise, swap out an exercise, whatever you need to do! If the program feels difficult, its ok! It is something you can modify until you work up to it. If the program feels easy, you need to use heavier weights most likely.

Single set= Doing the one movement, rest, repeat movement, etc
Super set= Going back and forth between the two movements
Sets/rounds = the same thing. Don’t multiply them! Only do the amount of sets that you have spots to put in weight/time for.
Circuit: going through all the movements before restarting the section of movements

Tracking weights: don’t overthink it. Whatever way you choose to track them, just keep it consistent. You will only be comparing the lbs lifted to your own! You can choose whether you want to track the lbs of 1 DB or both added together. You also can choose whether you want to put something for resistance bands or leave it blank/0.

GO CRUSH IT!! :) Tag @dbftllc @desb___ and @desb___ your post workout selfies so we can hype you up.

Don’t forget to add yourself into the facebook group too - https://www.facebook.com/groups/dbft community

If you like this program and want more, and even more in depth community and support - join our 6 week challenges, all programs to keep and modified the same!

	Exercise	Sets	Distance	Reps	Weight	Rest
	BB Military Press Shoulders / Intermediate	BB Military Press 4 sets, 12,10,8,6-8 reps, 02:00 rest	4		12,10,8,6-8	--	02:00	Set 1
	Standing DB Shoulder Press Shoulders / Beginner	Standing DB Shoulder Press 4 sets, 12,10,8,6-8 reps, 02:00 rest	4	--:--:--	12,10,8,6-8	--	02:00	easier
	Neutral Overhead Press Shoulders / Beginner	Neutral Overhead Press 4 sets, 12,10,8,6-8 reps, 02:00 rest	4	--:--:--	12,10,8,6-8	--	02:00	easier
	Banded Overhead Press Ground Shoulders / Intermediate	Banded Overhead Press Ground 4 sets, 12-20 reps, 02:00 rest	4		12-20	--	02:00	easier
Modify as needed - if you are at home with only bands and feel like we need more tension, you can add more reps, or go for time! Simply hit the wrench button at the bottom and add!
	Incline DB Chest Press Chest / Beginner	Incline DB Chest Press 3 sets, 12 reps, 00:45 rest	3		12	--	00:45	Superset 2 -- 3 rds
	Decline Push Up Chest / Expert	Decline Push Up 3 sets, 10-12 reps, 00:45 rest	3		10-12	--	00:45	easier
	Plate Push Out Abs / Intermediate	Plate Push Out 3 sets, 15-20 reps, 00:45 rest	3	--:--:--	15-20	--	00:45	easier
	TRX Push Ups Chest / Intermediate	TRX Push Ups 3 sets, 12-15 reps, 00:45 rest	3	--:--:--	12-15	--	00:45	easier
Depending on where we are at, and if we are preggo or post partum, please modify accordingly. If you are pregnant or postpartum please be aware of how you get into position with your core - also applies to anyone! Use the leverage of the knees to get those heavy DB up there, and NEVER BE AFRAID TO ASK FOR HELP! Tempo: 2-1-0
	Incline Explosive Clap Push Up Chest / Intermediate	Incline Explosive Clap Push Up 3 sets, 10-12 reps, 01:00 rest	3		10-12	--	01:00	Superset 2 -- 3 rds
take out the clap IF needed, or add to challenge yourself - if you are pregnant, just stick to a form of incline push up, if you performed a push up type in the previous exercise, you can switch it up OR can remove this exercise if you feel too fatigued - we can change up angle and direction of a push up to recruit different parts of the chest!
	Lateral to Front OH Raise Shoulders / Intermediate	Lateral to Front OH Raise 3 sets, 12 reps, 01:00 rest	3		12	--	01:00	Set 3
If we need to modify, you can also perform with bands - but most dumbbell exercises can be done at home (can be standing if shown seated)
	Pec Flye Machine Chest / Beginner	Pec Flye Machine 3 sets, 12 reps, 00:15 rest	3		12	--	00:15	Superset 4 -- 3 rds
	Banded Pec Flye Chest / Beginner	Banded Pec Flye 3 sets, 12 reps, 00:15 rest	3		12	--	00:15	easier
	Incline Pec Flye Chest / Beginner	Incline Pec Flye 3 sets, 12 reps, 00:15 rest	3		12	--	00:15	easier
	DB Chest Flye Chest /	DB Chest Flye 3 sets, 12 reps, 00:15 rest	3	--:--:--	12	--	00:15	easier
	Banded Low Pec Flye Chest / Intermediate	Banded Low Pec Flye 3 sets, 120-20 reps, 00:15 rest	3		120-20	--	00:15	easier
Depending on what is available to you - modify, even if a machine is taken or something you can change the movement to one shown!
	Machine Rear Delt Flye Shoulders / Beginner	Machine Rear Delt Flye 3 sets, 12 reps, 00:45 rest	3		12	--	00:45	Superset 4 -- 3 rds
	Rope Rear Delt Face Pull Shoulders / Beginner	Rope Rear Delt Face Pull 3 sets, 12 reps, 00:45 rest	3		12	--	00:45	easier
	Seated Rear Delt Flye Shoulders / Beginner	Seated Rear Delt Flye 3 sets, 12 reps, 00:45 rest	3	--:--:--	12	--	00:45	easier
	DB Y Raise Shoulders / Intermediate	DB Y Raise 3 sets, 12 reps, 00:45 rest	3	--:--:--	12	--	00:45	easier
	BB Military Press Shoulders / Intermediate	BB Military Press 3 sets, 15 reps, 00:45 rest	3		15	--	00:45	Superset 5 -- 3 rds
	Standing DB Shoulder Press Shoulders / Beginner	Standing DB Shoulder Press 3 sets, 15 reps, 00:45 rest	3	--:--:--	15	--	00:45	easier
	Neutral Overhead Press Shoulders / Beginner	Neutral Overhead Press 3 sets, 15 reps, 00:45 rest	3	--:--:--	15	--	00:45	easier
	Banded Overhead Press Ground Shoulders / Intermediate	Banded Overhead Press Ground 3 sets, 15 reps, 00:45 rest	3		15	--	00:45	easier
	Overhead Machine Press Shoulders / Beginner	Overhead Machine Press 3 sets, 15 reps, 00:45 rest	3	--:--:--	15	--	00:45	easier
	DB Ground Decline Press / Bridge Position Chest / Beginner	DB Ground Decline Press / Bridge Position 3 sets, 15 reps, 00:45 rest	3		15	--	00:45	Superset 5 -- 3 rds
	Incline DB Chest Press Chest / Beginner	Incline DB Chest Press 3 sets, 0 reps, 00:45 rest	3			--	00:45	easier
This can be done from home, or at the gym - if you are pregnant and this position is hard to get into, we can modify for another incline press as given more so for time (40 seconds max effort) and fatigue, or just ensure you SAFELY get on the ground for the short duration of time.
	Stair Stepper Intermediate	Stair Stepper 1 sets, 00:20:00	1	00:20:00			--:--	CARDIO
set it where it needs to be for you, and add anywhere from 15-20 minutes for weeks 1-3, and gradually increase as needed for your energy expenditure!

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superset
alternate
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Log this Workout

Workout Plan Summary

want to see what the hype is about? see 3 great workouts, and get into these workouts are snippets from 3 of our great programs: bridal bootcamp, fit guide 1.0, and our BFIT membership! PUSH, PULL, AND GET THAT GLUTE PUMP WITH BFIT.

UPPER BODY ODY ODY (FG1)

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Back day isn’t always the most fun, but let's change that! This is from our FIT GUIDE 1.0 PLAN - enjoy an 8-week workout plan split into Weeks 1-4 and Weeks 5-8. Whether you prefer exercising at home, hitting the gym, or need specialized routines for pregnancy or postpartum stages, this program offers versatile modifications to suit your needs.

	Exercise	Sets	Distance	Weight	Rest
Notes for STRENGTH SET ADVANCED AND MODERATE: perform all 4 sets BEGINNER OR TIME CRUNCH: perform 2 or 3 sets						STRENGTH SET
	Underhand Lat Pull Down	Underhand Lat Pull Down 4 sets, 12 reps, 01:00 rest	4	12	--	01:00	STRENGTH SET
	Banded Pulldown Lats / Beginner	Banded Pulldown 3 sets, 12-15 reps, 01:00 rest	3	12-15	--	01:00	at home
Wide lat pull downs with an open open chest.
	Bent Over DB Row	Bent Over DB Row 3 sets, 12 reps, 00:40 rest	3	12	--	00:40	SUPERSET -- 3 rds
	Banded Bent Over Row Ground Lats / Beginner	Banded Bent Over Row Ground 3 sets, 12-20 reps, 01:00 rest	3	12-20	--	01:00	at home
If you are performing banded, then you can add additional tempo to slow the movement down and add difficulty.
	Incline DB Curls Biceps / Beginner	Incline DB Curls 3 sets, 10 reps, 00:40 rest	3	10	--	00:40	SUPERSET -- 3 rds
If an incline isn’t available, feel free to just continue to do them upright, no big deal!
	TRX Row Middle Back / Intermediate	TRX Row 3 sets, 10-12 reps, 00:30 rest	3	10-12	--	00:30	SUPERSET -- 3 rds
	Banded Pull Ups	Banded Pull Ups 3 sets, 10-12 reps, 00:40 rest	3	10-12		00:40	alternate
If you are at home, you can perform an inverted row off a squat rack.
	Bilateral Hammer Curls Biceps / Beginner	Bilateral Hammer Curls 3 sets, 10 reps, 00:45 rest	3	10	--	00:45	SUPERSET -- 3 rds
You can perform these hammer curls in a sitting or standing position.
	Narrow Grip Cable Pulldown	Narrow Grip Cable Pulldown 4 sets, 10-12 reps, 00:45 rest	4	10-12	--	00:45	FINISHER
	Renegade Rows	Renegade Rows 4 sets, 10-12 reps, 01:00 rest	4	10-12	--	01:00	at home
If you do not have access to a cable of any sort, you can place the band in the doorway and continue a narrow pull down. Or perform the alternate movement!

normal
superset
alternate
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Log this Workout

Workout Plan Summary

MEMBERSHIP - GLUTE GODDESS

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

BFIT MEMBERSHIP: JOIN NOW TO ACCESS A WEALTH OF RESOURCES AND VARIETY, ENSURING YOUR FITNESS JOURNEY REMAINS DYNAMIC, ADAPTABLE, AND CONTINUALLY SUPPORTIVE.

If you are doing this workout at a gym/place where you have access to a lot of equipment and you are not tired- you are not going heavy enough!!! the difficulty of the workout is up to you challenging yourself with weights, time under tension, and keeping good form.

If you are not an experienced weight lifter, please modify the workouts as you need by modifying exercises, decreasing the amount of sets, or decreasing the amount of exercises total. Don't feel guilty! You can work up to it.

Swipe right to delete an exercise, click the add button in the upper right hand corner, choose what exercise you want to add and adjust it in the program.

These workouts are blueprints to follow and it's okay to change it!

p.s. sets and rounds are the same thing. please do not multiply them!! only do the amount of sets that is has when you click on the exercise and has a spot to put your weight/time.

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for WARM UP Warm up however you want, but here is a short guided one if needed!							WARM UP
	WARM UP PROTOCOL	WARM UP PROTOCOL 1 sets, 00:05:00	1	00:05:00			--:--	WARM UP
3 rounds: 15 walking lunges with overhead stretch, 10 leg swings each side, 15 kb swings
Notes for SUPERSET If you are a new momma, or momma to be, please be sure on leg days we are being conscious of our pelvic floor, core recruitment, and comfort. If you ever need to lighten weight, or eliminate so much range of motion please do it! As always send over form checks in the group too - we are here to help!							SUPERSET -- 3 rds
	Leg Extension Quads / Beginner	Leg Extension 3 sets, 15 reps, 01:00 rest	3		15	--	01:00	SUPERSET -- 3 rds
	Bench Pistol Squat Quads / Beginner	Bench Pistol Squat 3 sets, 15 reps, 01:00 rest	3		15	--	01:00	alternate
AT HOME: you can can also put DB in between legs and sit down on bench/seat and perform a leg extension that way!
	Banded Monster Walks Glutes / Beginner	Banded Monster Walks 3 sets, 00:00:45, 01:00 rest	3	00:00:45			01:00	SUPERSET -- 3 rds
Place band around thigh and keep tension at all times, with no knees caving in. If you do NOT have a band, you can hold the DB at your chest and remain low! If you do not have a band, no worries - although it's good to have one! You can hold a DB at your chest and stay low.
Notes for SUPERSET This is our nice heavy superset, push yourself on the front squat but also remember the month is focused on mobility - keep it tight and remember every week the goal is to be better!							SUPERSET -- 4 rds
	BB Front Squat Quads / Intermediate	BB Front Squat 4 sets, 10 reps, 01:30 rest	4		10	--	01:30	SUPERSET -- 4 rds
	DB Goblet Squat Glutes / Beginner	DB Goblet Squat 4 sets, 10-12 reps, 01:30 rest	4		10-12	--	01:30	easier
	Long Band Squats Glutes / Beginner	Long Band Squats 4 sets, 10-15 reps, 00:15 rest	4		10-15		00:15	easier
High elbows as much as we can and if we do not have that range of motion then hold more of a cross bar stance - it allows ease on the shoulders and wrists. Take 1-2 minutes in between sets, these are our big lifts!
	Sumo DB RDL Glutes / Intermediate	Sumo DB RDL 4 sets, 10 reps, 01:00 rest	4		10	--	01:00	SUPERSET -- 4 rds
	Long Band Good Morning Glutes / Beginner	Long Band Good Morning 4 sets, 10-15 reps, 01:00 rest	4		10-15	--	01:00	easier
	Banded RDL Hamstrings / Intermediate	Banded RDL 4 sets, 10-15 reps, 01:00 rest	4		10-15	--	01:00	alternate
Here we are going as heavy as we can for the 10 reps and with tempo. 3 seconds down, 2 second pause in that tight core and stretched hammy position, and explode back up to squeeze. Tempo: 3-1-0
Notes for SUPERSET Don’t hate me for this one…. I PROMISE YOU CAN DO IT!							SUPERSET -- 2 rds
	Bulgarian Split Squats Hamstrings / Intermediate	Bulgarian Split Squats 2 sets, 8 reps, 00:20 rest	2		8	--	00:20	SUPERSET -- 2 rds
	Standing Split Squat Quads / Beginner	Standing Split Squat 2 sets, 8 reps, 00:20 rest	2		8	--	00:20	alternate
8 killer reps, with FULL intention. You can hold dumbbells in each hand at your side, hold ONE heavy DB in one arm, or hold one DB at your chest.
	Overhead Hold Walking Lunges Glutes / Intermediate	Overhead Hold Walking Lunges 2 sets, 00:00:30, 01:00 rest	2	00:00:30		--	01:00	SUPERSET -- 2 rds
You can do without weight if needed, or hold weight where ever it is comfortable the focus here is on some shoulder stability, core work, and burning out those legs! We are going 30 seconds each side.
Notes for FINIS(HER) The last 3 rounds of today and you killed the workout. Share how you feel and tag us every week, we want to see how you improved this week!							FINIS(HER) -- 3 rds
	Curtsey Lunge	Curtsey Lunge 3 sets, 8 reps, 00:15 rest	3		8	--	00:15	FINIS(HER) -- 3 rds
No lie… I expect you to finish heavy here. CMON!!!
	Wall Sit Calf Raise Beginner	Wall Sit Calf Raise 3 sets, 00:00:45, 00:15 rest	3	00:00:45			00:15	FINIS(HER) -- 3 rds
Find a wall, or hang onto a pole/squat rack and stay in a squat position for the calf raise.
	KB RDL to Goblet Squat Hamstrings / Intermediate	KB RDL to Goblet Squat 3 sets, 00:00:45,00:00:45,00:00:45, 01:00 rest	3	00:00:45,00:00:45,00:00:45		--	01:00	FINIS(HER) -- 3 rds
can also do with long band or dumbbells. if using dumbbells just keep the weight between legs for squat.