BaddieBody

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Stair Climber

GLUTES + HAMSTRINGS 

Pull-Up (Band)

Dumbbell Row

Straight Arm Pulldown

Battle Ropes

BACK + ARMS 

CONDITIONING + CORE 

Cycling

GLUTES + QUADS

SHOULDERS + ARMS

Cardio (Zone 2)

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