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#58 My Workout Program

By Rachael Attard, Updated Mar 8, 2019
body weight circuit

This program was actually designed by another personal trainer at a gym that I used to work at. It has been designed for both fat loss and hypertrophy (building muscle), which are my goals. It is also a full body workout program, not split training; and every exercise is a compound exercise (i.e. targets multiple muscles).

UPDATE 2016: After completing this workout program successfully for 8 weeks, I leaned down and lost body fat. My stomach got flat and super toned, BUT my legs became the biggest they had ever been and my back was so broad that my crop tops no longer fit. If you enjoy heavy weight lifting and like the results, this is a great program for you. If you don’t like too much muscle, then I would not follow this program.

Also, if you want to start a new workout program it’s good to know your body type. There are three main body types and some of them will build muscle and lose weight more easily than others. I highly recommend that you find out your body type first!

I’ve designed a Body Type Quiz you can take for free and get tips on how to train and eat according to your body type :)

Weekly Outline

  • Monday – weights program day 1
  • Tuesday – 5km run
  • Wednesday – weight program day 2
  • Thursday – HIIT training
  • Friday – weight program day 3 (upper body)
  • Saturday – HIIT training (explosive)
  • Sunday – REST

Monday

Exercise Sets Reps Tempo Rest
Barbell back squat 4 10, 8, 6, 15 4:1 60 secs
Assisted chin ups (superset with split squats) 3 10 3:1 40 secs
Front foot elevated split squats (superset with chin ups) 3 10 3:1 40 secs
Kneeling one arm pull down (superset with cyclist squats) 3 10 3:1 40 secs
Heels elevated cyclist squats (superset with one arm pull downs) 3 10 5:5 40 secs
Prowler lateral drag 4 20 seconds on 40 secs

Watch the workout video (from Day 1) here.

Tuesday

5km run, sometimes less, sometimes more. Just depends on how I’m feeling on the day. But I try to aim for 5kms.

Wednesday

Exercise Sets Reps Tempo Rest
Deadlifts 4 10, 8, 6, 15 4:1 60 secs
Barbell shoulder press (superset with hip thrusts) 3 10 3:1 40 secs
Hip thrusts (shoulder press) 3 10 3:1 40 secs
Dumbbell pronating grip shoulder press (superset with back extension) 3 10 3:1 40 secs
Back extension (superset with dumbbell shoulder press) 3 10 5:5 40 secs
Airdyne 4 20 seconds on 40 secs
  • Airdyne is a piece of cardio equipment that is kind of cross between a bike and a cross trainer – it’s intense!

Thursday

Exercise Sets Reps Rest
Medicine ball slams 5 35 secs on 70 secs off
Airdyne 5 35 secs on 70 secs off
Burpees 5 35 secs on 70 secs off
Jump squats 5 35 secs on 70 secs off

Friday

Exercise Sets Reps Tempo Rest
Barbell chest press 4 10, 8, 6, 15 4:1 60 secs
Barbell bent over row (superset with incline dumbbell chest press) 3 10 3:1 40 secs
Incline neutral grip dumbbell chest press (superset with bent over row) 3 10 3:1 40 secs
Seated row (superset with push ups) 3 10 3:1 40 secs
Push ups (superset with seated row) 3 10 5:5 40 secs
Reverse prowler drag/push 4 20 seconds on 40 secs

Saturday

Exercise Sets Reps Rest
Hill sprints 4 10 secs on 50 secs off
Heavy prowler sprint 4 10 secs on 50 secs off
Airdyne 4 10 secs on 50 secs off

If you have any questions, please feel free to ask! xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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36 comments on “#58 My Workout Program”

    Tia says:

    Hi Rachel I am confused which plan to buy either 3 steps to lean legs or lean legs video course? Can you tell me the difference. I am an endomorph

      Sandra - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out :)

      The Lean Legs Video Course is just the resistance workouts from the eBook, but in full length follow at home workout videos. Cardio and meal plan are not included.

      The 3 Steps To Lean Legs Program (ebook) is an 8-week plan designed to help you get lean and toned without bulking, and it includes meal plans (vegan and regular), recipe eBooks, and resistance exercises in the form of short demonstration videos and photos.

      There is a third product, the Premium Course, which is a bundle of these two :)

      If you have any other questions, you can always write at info@rachaelattard.com, I’ll be happy to answer more of your questions :)

      Love,
      Sandra

    Alexandra says:

    Hi Rachel. Before doing these step I was wondering if your program has gym exercises as well, because to be honest, I’ll feel more motivated at gym than home.
    Thank you, Alexandra

      Marina - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! :) I completely understand and I’m happy to tell you that our Program can be done both at the gym and at home, it’s totally up to you! However, please keep in mind that our Program now is quite different from the routine that Rachael used to do (routine you can see in this blog post)!

      Let me know if you have any other questions!xx

      Love,
      Marina

    Siobhan says:

    Hi Rachael – I am interested in your programme – I am just wondering how many workouts per week and can you break it down please before i commit. I’m currently doing Tracy Anderson but fitting the muscular workouts and daily cardio is quite exhausting and I’m wondering if I’m doing more harm than good. Tks so much.

      Diana - Lean Legs Support says:

      Hi lovely,

      The Lean Legs program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      It’s a full program with workouts 5-6 days per week, so it would be difficult to fit in any other training.
      For more info have a read of this post:

      https://www.rachaelattard.com/how-to-get-skinny-legs-series-summary/

      Love, Lean Legs Club support
      xx

    Amy Stuart says:

    I have recommended your skinny legs ebook for a gal that asked for advice to help tone up her legs in preperation for a modeling competition. She will be going off to college in about a month and I worry about the days she can’t find two seperate times to complete the workouts. If she only has one hour to dedicate to the workout would you recommend doing morning/afternoon all at once or just doing one part? For example on Monday. Should she warm-up, walk for 20, jog for 20, then cool down? Tuesday warm-up, walk for 20, circuits, stretch? What is your best advice?

      Rachael Attard says:

      Hi Amy, I think what you suggested is good! Always try to do some walking as part of your workout, and if you do the circuits, it’s better to walk after :) xx

    Maggy says:

    Hey hai rachael??Is the above exercise suitable for endomorphs…if not please suggest one so that I can reduce my thighs and butt.i don’t want bulky one but a skinny one…please suggest me what I should do and what not.and also how much time.

      Rachael Attard says:

      Hi Maggy, I really leaned down on this program, however my legs bulked up a bit. I would recommend this program that I posted, otherwise check out the Victoria’s Secret blog posts and my eBooks for exercises specifically to slim down legs xx

    Maggy says:

    Hey hai rachael??Is the above exercise suitable for endomorphs…if not please suggest one so that I can reduce my thighs and butt.i don’t want bulky one but a skinny one…please suggest me what I should do and what not.and also how much time..my height is 5’5 and weight is 60..

    Maaike says:

    Hey Rachael!

    Your blog is amazing and so is your routine. I’m kinda changing my workout routine and I used to have a rest day between every workout, because that’s what everyone says you need (so did a trainer at the gym). But you only have 1 restday, so should i be able to have only 1 too? Thanks for your answer! X

      Andrew Brown says:

      Hi Maaike, Rachael here. Thank you! You definitely don’t need to have a rest day after every workout. 1 rest day per week is plenty. You could have 2 if your workouts and super heavy or intense xx

    Aubrie says:

    Thank you so much for this post! It goes to show that it takes a lot of hard work, dedication, and commitment to be fit and healthy. Once question, what does tempo 4:1 really means?

      Rachael Attard says:

      Thanks hun! It means 4 seconds and 1 second. You do 4 seconds for the easier part of the exercise, and 1 second for the harder part. So for example the squat, you would come down for 4 seconds and then stand up in 1 second. I hope that makes sense xx

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