BaddieBody

Program Description

PHASE 1 — FOUNDATION & REACTIVATION (WEEKS 1–4) “Wake the athlete back up.” Primary Goals • Rebuild movement patterns • Restore mind–muscle connection (especially glutes) • Reintroduce cardio without burnout • Establish nutrition consistency Training Focus • Leave 1–2 reps in reserve (RIR) on most lifts • Prioritize perfect form + tempo • Cardio stays controlled Cardio • Post-lift incline walking: 10–15 min • Conditioning Day = main fat burn • Steps: 8–10k/day Sauna Use 2–3x/week • AFTER lifting or conditioning • 10–15 min • Finish with cool shower (not ice yet) Sauna here supports recovery + water weight drop without stressing CNS. Expected Changes • Waist tightens • Glutes feel sore in a good way • Scale drops 3–6 lb (mostly water + fat) • Cardio stops feeling miserable ⸻ PHASE 2 — INTENSIFICATION & SHAPING (WEEKS 5–8) “This is where your body visibly changes.” Primary Goals • Progressive overload • Muscle density + separation • Accelerated fat loss • Improved conditioning output Training Focus • Push top sets to 0–1 RIR • Add load OR reps weekly • Shorter rest on accessories (45–60 sec) Cardio • Post-lift: 15–20 min • Intervals 2–3x/week • Steps: 10–12k/day Sauna Use 3–4x/week • AFTER heavy lower body or conditioning days • 15–20 min • Optional contrast (cool shower mid-session) Sauna here enhances fat loss, recovery, and muscle fullness. Expected Changes • Arms visibly pop • Back lines appear • Glutes lift and round • 6–10 lb total fat loss by end of Week 8 ⸻ PHASE 3 — PEAK & POLISH (WEEKS 9–12) “Athletic, lean, sculpted.” Primary Goals • Maximize definition • Maintain muscle fullness • Avoid overreaching • Tighten waist & skin appearance Training Focus • Volume slightly reduced • Intensity maintained • Pump-focused finishers emphasized Cardio • Intervals stay sharp but controlled • No excessive HIIT • Steps: 12k/day Sauna Use 4–5x/week • AFTER training • 20–25 min • Hydration + electrolytes mandatory Sauna in this phase enhances vascularity, recovery, and physique polish. Expected Changes • Final 5–7 lb fat loss • Visible shoulder caps • Snatched waist • Athletic + feminine look locked in

Program Overview