8 Week Female Toning - Cutting Program PDF

WEEKS 1-4
TONING DIET
30%
10%
60%
30% Protein
60% Carb
10% Fat
- Cardio 30min Daily (Steady State Cardio)

- Training 4 Days a Week
- 5 Small Meals a Day
WEEKS 4-8
CUTTING DIET
40%
20%
40%
40% Protein
40% Carb
20% Fat
-Cardio 45min Daily (Steady State Cardio)

-Training 5 Days a Week
-5 Small Meals a Day
FOOD LIST
PROTEINS
Chicken breast Catfish
Omega 3 eggs Sashimi
Egg whites Buffalo
Filet mignon Ostrich
Flank steak Turkey breast (Not deli
Whey Isolate meat)
Orange roughy Ground Turkey / Chicken
Tilapia Lean red meat
CARBOHYDRATES
White rice big baby Oats
Wheat pasta Grits
Brown rice Red potatoes
Yams Exekial Bread
FOOD LIST
SIMPLE SUGARS
Banana Dates
Apple Pineapple
Berries Plum
Raisins
FATS
Peanut Butter Walnuts
Coconut Oil Cashews
Macadamia nuts oil Olive oil
Macadamia nuts Avocado
Almonds Almond Butter
VEGGIES
Squash Lettuce
Zucchini Broccoli
Pickles Cauliflower
Cucumbers Asparagus
Celery Green beans
Cabbage String beans
Monday - Upper Body / Core
Female Training Program: Week 1
AM or After Weight Training:

Cardio 30min Daily (Steady State Cardio)
Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets
Dumbbell Fly’s on Flat Bench – x12-15 Reps, x4 sets
Seated Dumbbell Military Press – x15-20 Reps, x3 sets
Straight Bar Bicep Curl – x15-20 Reps, x3 sets
Close Grip Bench Press – x15-20 Reps, x3 sets
Planks – 1min Hold, x4 sets
Plank with Hip Extension – x15-20 Reps, x3 sets
Crunches – x15-20 Reps, x3 sets
REACH YOUR FITNESS GOALS

FASTER WITH 1UP NUTRITION
SUPPLEMENTATION
www.1upnutrition.com
Tuesday - Lower body

Walking Lunges with Dumbbells – x15-20 Reps, x3 sets
Leg Extension – x15-20 Reps, x4 sets
Squats – x15-20 Reps, x4 sets
Jump Squats – x15-20 Reps, x4 sets
Reverse Lunges – x15-20 Reps, x3 sets
Seated Calve Raises – x20-30 Reps, x3 sets

SUPPLEMENTATION
Wednesday - Cardio
ONLY CARDIO!

SUPPLEMENTATION
Thursday - Upper Body

Side Laterals with Dumbbells – x15-20 Reps, x3 sets
Cable Pulldown – x12-15 Reps, x4 sets
Push Ups – x15-20 Reps, x4 sets
High Cable Pulls – x20 Reps, x3 sets
Dumbbell Curls – x15-20 Reps, x4 sets

SUPPLEMENTATION
Friday - Lower body / Core

Sumo Squat with Dumbbell – x15-20 Reps, x4 sets
Lying Hamstring Curl Machine – x15-20 Reps, x3 sets
Smith Machine Squats – x15-20 Reps, x4 sets
Alternating Lunges with Dumbbells – x15-20 Reps

Each Leg, x3 sets
Cable Kickbacks – x15-20 Reps, x3 sets
Lying Leg Raises – x15-20 Reps, x3 sets
Mountain Climbers – x15-20 Reps, x3 sets

SUPPLEMENTATION
Saturday / Sunday - Only Cardio
ONLY CARDIO!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
SUPPLEMENTS FOR FASTER
RESULTS AND RECOVERY
WEEK 2

Reverse Grip Pulldown – x12-15 Reps, x4 sets
Incline Dumbbell Bench Press – x12-15 Reps, x4 sets
Front Laterals with Dumbbells – x15-20 Reps, x3 sets
Straight Bar Cable Curls – x15-20 Reps, x3 sets
Straight Bar Cable Press downs – x15-20 Reps, x3 sets
Back Extensions – x15-20 Reps, x3 sets
Bridges – x15-20 Reps, x3 sets

SUPPLEMENTATION

Leg Extensions – x15-20 Reps, x4 sets
Reverse Lunges with Dumbbells – x15-20 Reps, x3 sets
Weighted Hip Thrusters – x15-20 Reps, x4 sets
Standing Calve Raise – x15-20 Reps, x4 sets

SUPPLEMENTATION
Wednesday - Cardio
ONLY CARDIO!

SUPPLEMENTATION

Seated Side Laterals – x15-20 Reps, x4 sets
Chest Press Machine – x12-15 Reps, x4 sets
Cable Rope Pressdown – x15-20 Reps, x4 sets

SUPPLEMENTATION

Straight Leg Deadlifts – x12-15 Reps, x4 sets
Leg Press, High and Wide – x12-15 Reps, x3 sets
Donkey Kicks – x15-20 Reps, x3 sets
Side Lunges with Dumbbells – x15-20 Reps

Each Leg, x3 sets
Superman Planks – x15-20 Reps, x3 sets
Bicycle Kicks – x15-20 Reps, x3 sets

SUPPLEMENTATION
ONLY CARDIO!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
WEEK 3

Bench Press – x12-15 Reps, x4 sets
Straight Bar Cable Press down – x15-20 Reps, x3 sets
Side Plank – x15-20 Reps, x3 sets
Windshield Wipers – x15-20 Reps, x3 sets
Straight Leg Lifts – x15-20 Reps, x3 sets

SUPPLEMENTATION

Goblet Squat with Dumbbell – x12-15 Reps, x4 sets
Reverse Lunges with Dumbbell – x15-20 Reps, x3 sets
Walking Lunges with Dumbbell – x15-20 Reps, x3 sets
Cable Kick Backs – x15-20 Reps, x3 sets
Lying Hamstring Curls – x15-20 Reps, x3 sets
Single Leg Standing Calve Raises – x15-20 Reps, x3 sets

SUPPLEMENTATION
Wednesday - Cardio
ONLY CARDIO!

SUPPLEMENTATION

Front Laterals with Plates – x15-20 Reps, x3 sets
High Cable Pulls – x12-15 Reps, x3 sets
Dumbbell Fly’s on Flat Bench – x12-15 Reps, x4 sets
Straight Bar Curls – x15-20 Reps, x3 sets
Rope Press down – x15-20 Reps, x3 sets

SUPPLEMENTATION

Reverse Lunges with Barbell – x12-15 Reps, x4 sets
Bulgarian Split Squat with Dumbbells – x12-15 Reps,

x4 sets
Side Lunges with Dumbbells – x15-20 Reps Each Leg,

x3 sets
Legs Press, Feet High and Wide – x15-20 Reps, x3 sets

SUPPLEMENTATION
ONLY CARDIO!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
WEEK 4

Incline Dumbbell Press – x12-15 Reps, x4 sets
Military Press with Dumbbells – x15-20 Reps, x3 sets
Low Cable Rows – x15-20 Reps, x4 sets
Single Arm Dumbbell Curls – x15-20 Reps, x4 sets
Single Arm Dumbbell Kickbacks – x15-20 Reps, x3 sets

SUPPLEMENTATION

Sumo Squat with Dumbbells – x12-15 Reps, x4 sets
Lying Hamstring Curl – x15-20 Reps, x3 sets
Abductor Machine – x15-20 Reps, x3 sets
Cable Kick Backs – x15-20 Reps Each Leg, x3 sets
Standing Calve Raises – x15-20 Reps, x3 sets

SUPPLEMENTATION
Wednesday - Cardio
ONLY CARDIO!

SUPPLEMENTATION

Incline Dumbbells Fly – x10-12 Reps, x4 sets
Bent Over Dumbbells Rows – x10-12 Reps, x4 sets
Front Laterals with Dumbbells – x12-15 Reps, x4 sets

SUPPLEMENTATION

Jump Squats – x20 Reps, x3 sets
Bridges – x15-20 Reps, x3 sets

SUPPLEMENTATION
ONLY CARDIO!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
WEEK 5
Monday - Legs (Quad Dominant)
Leg Extension – x15-20 Reps, x4 sets
Leg Press – x12-15 Reps, x4 sets
Step Up with Dumbbells – x15-20 Reps, x3 sets

SUPPLEMENTATION
Tuesday - Chest / Core
Incline Dumbbell Fly’s – x15-20 Reps, x4 sets
Assisted Dip Machine – x12-15 Reps, x4 sets
Bicycle Kicks – x15-20 Reps, x3 sets

SUPPLEMENTATION
Wednesday - Shoulder / Arms

Standing Military Press with Barbell – x10-12 Reps,

x3 sets
Reverse Laterals with Dumbbells – x15-20 Reps, x4 sets
Standing Barbell Curls – x10-12 Reps, x4 sets
Seated Dumbbell Curls – x15-20 Reps, x3 sets
French Press with Dumbbell – x10-12 Reps, x4 sets
Single Arm Kickbacks with Dumbbell – x15-20 Reps,

x3 sets

SUPPLEMENTATION
Thursday - Glutes
(Hamstring/Glute Dominant)

Sumo Squat with Dumbbell – x12-15 Reps, x4 sets
Cable Kick Backs – x15-20 Reps, x4 sets

SUPPLEMENTATION
Friday - Back / Core

Reverse Cable Pulldown – x12-15 Reps, x4 sets
Low Cable Row – x12-15 Reps, x3 sets
Superman Planks – x20 Reps, x4 sets
Mountain Climbers – x20 Reps, x4 sets
Bridges – x20 Reps, x4 sets

SUPPLEMENTATION
Saturday / Sunday - OFF
OFF!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
WEEK 6

Single Leg, Leg Press – x12-15 Reps Each Leg, x4 sets
Smith Machine Squat – x12-15 Reps, x4 sets
Single Leg, Leg Extension – x15-20 Reps Each Leg,

x4 sets
Single Leg, Lunges with Barbell – x15-20 Reps

Each Leg, x4 sets
Walking Lunges with Barbell – x15-20 Reps, x4 sets

SUPPLEMENTATION

Flat Bench Dumbbell Press – x12-15 Reps, x4 sets
Cable Cross Overs – x15-20 Reps, x4 sets
Incline Dumbbell Fly – x12-15 Reps, x4 sets
Windshield Wipers – x20 Reps, x4 sets
Straight Leg Lifts – x20 Reps, x4 sets

SUPPLEMENTATION

Alternating Front Raises with Dumbbells – x15-20 Reps,

x4 sets
Alternating Side Laterals with Dumbbells – x15-20 Reps,

x3 sets
Seated Military Dumbbell Press – x12-15 Reps, x4 sets
Alternating Dumbbell Curls – x15-20 Reps, x3 sets

SUPPLEMENTATION
Thursday - Glutes

Curtsy Lunges with Barbell – x20-30 Reps, x4 sets
Side Lunges with Dumbbells – x20 Reps, x4 sets
Stiff Leg Deadlift – x12-15 Reps, x4 sets

SUPPLEMENTATION

Cable Pulldowns – x12-15 Reps, x4 sets
Single Arms Cable Rows – x15-20 Reps Each Arm,

x3 sets
Bent Over Barbell Rows – x12-15 Reps, x4 sets
Side Plank – x15-20 Reps, x4 sets
Bridges – 1min Hold, x4 sets

SUPPLEMENTATION
OFF!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
WEEK 7

Bulgarian Split Squat with Dumbbells – x12-15 Reps,

x4 sets
Adductor Machine – x15-20 Reps, x4 sets

SUPPLEMENTATION

Flat Bench Dumbbell Press – x12-15 Reps, x4 sets

SUPPLEMENTATION

Seated Dumbbell Military Press – x12-15 Reps, x4 sets
High Cable Pulls – x15-20 Reps, x3 sets
Straight Bar Curls – x12-15 Reps, x4 sets
Rope Press down – x12-15 Reps, x4 sets

SUPPLEMENTATION
Thursday - Glutes
Goblet Squat with Dumbbell – x12-15 Reps, x4 sets
Donkey Kicks – x15-20 Reps, x4 sets
Seated Calve Raises – x15-20 Reps, x4 sets

SUPPLEMENTATION

Bent Over Barbell Rows – x12-15 Reps, x4 sets
Cable Pullover with Rope – x15-20 Reps, x4 sets
Bridges – 1min Hold, x4 sets

SUPPLEMENTATION
OFF!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION
WEEK 8

Step Up with Dumbbells – x15-20 Reps, x4 sets
Jump Squats – x20 Reps, x4 sets
Standing Calve Raises – x20 Reps, 4 sets

SUPPLEMENTATION

Chest Press Machine – x12-15 Reps, x4 sets
Cable Cross Overs – x15-20 Reps, x4 sets

SUPPLEMENTATION

Seated Military Dumbbell Press – x12-15 Reps, x4 sets
Reverse Laterals with Dumbbells – x15-20 Reps, x4 sets
Straight Bar Bicep Curl – x15-20 Reps, x4 sets
Seated Alternating Dumbbell Curls – x15-20 Reps, x4 sets

SUPPLEMENTATION
Thursday - Glutes
Seated Leg Curl Machine – x15-20 Reps, x4 sets
Curtsy Lunges with Dumbbells – x20 Reps, x4 sets
Sumo Dumbbell Squats – x12-15 Reps, x4 sets

SUPPLEMENTATION

Cable Pulldowns – x15-20 Reps, x4 sets
Bent Over Dumbbell Rows – x12-15 Reps, x4 sets
Cable Pullovers – x15-20 Reps, x4 sets
Mountain Climbers – x15-20 Reps, x4 sets

SUPPLEMENTATION
OFF!

SUPPLEMENTATION
TAKE YOUR
1UPNUTRITION

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WEEKS 1-4

- Cardio 30min Daily (Steady State Cardio)

-Cardio 45min Daily (Steady State Cardio)

AM or After Weight Training:

Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets

Dumbbell Fly’s on Flat Bench – x12-15 Reps, x4 sets

Seated Dumbbell Military Press – x15-20 Reps, x3 sets

Straight Bar Bicep Curl – x15-20 Reps, x3 sets

Close Grip Bench Press – x15-20 Reps, x3 sets

Planks – 1min Hold, x4 sets

Plank with Hip Extension – x15-20 Reps, x3 sets

Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS

AM or After Weight Training:

Walking Lunges with Dumbbells – x15-20 Reps, x3 sets

Leg Extension – x15-20 Reps, x4 sets

Squats – x15-20 Reps, x4 sets

Jump Squats – x15-20 Reps, x4 sets

Reverse Lunges – x15-20 Reps, x3 sets

Seated Calve Raises – x20-30 Reps, x3 sets

REACH YOUR FITNESS GOALS

REACH YOUR FITNESS GOALS

AM or After Weight Training:

Side Laterals with Dumbbells – x15-20 Reps, x3 sets

Cable Pulldown – x12-15 Reps, x4 sets

Push Ups – x15-20 Reps, x4 sets

High Cable Pulls – x20 Reps, x3 sets

Dumbbell Curls – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS

AM or After Weight Training:

Sumo Squat with Dumbbell – x15-20 Reps, x4 sets

Lying Hamstring Curl Machine – x15-20 Reps, x3 sets

Smith Machine Squats – x15-20 Reps, x4 sets

Alternating Lunges with Dumbbells – x15-20 Reps

Cable Kickbacks – x15-20 Reps, x3 sets

Lying Leg Raises – x15-20 Reps, x3 sets

Plank with Hip Extension – x15-20 Reps, x3 sets

Mountain Climbers – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS

REACH YOUR FITNESS GOALS

AM or After Weight Training:

Reverse Grip Pulldown – x12-15 Reps, x4 sets

Incline Dumbbell Bench Press – x12-15 Reps, x4 sets

Front Laterals with Dumbbells – x15-20 Reps, x3 sets

Straight Bar Cable Curls – x15-20 Reps, x3 sets

Straight Bar Cable Press downs – x15-20 Reps, x3 sets

Back Extensions – x15-20 Reps, x3 sets

Bridges – x15-20 Reps, x3 sets

Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS

AM or After Weight Training:

Leg Extensions – x15-20 Reps, x4 sets

Squats – x12-15 Reps, x4 sets

Reverse Lunges with Dumbbells – x15-20 Reps, x3 sets

Weighted Hip Thrusters – x15-20 Reps, x4 sets

Standing Calve Raise – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS

REACH YOUR FITNESS GOALS

AM or After Weight Training:

Seated Side Laterals – x15-20 Reps, x4 sets

Chest Press Machine – x12-15 Reps, x4 sets

Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets

Straight Bar Cable Curls – x15-20 Reps, x4 sets