LUCY'S REDEMTION ARC

This program is designed for sustainable fat loss, improved conditioning, and strength while remaining knee-friendly. 
Progressive overload is built in weekly, and body weight check-ins help track progress toward the goal
Weeks 1-4: Learn Movements, add reps first
Weeks 5-8: Add small weight increases (2.5-5lbs)
Weeks 9-12: Increase intensity or add a final set
RULE #1: When you reach the top of the rep range for all sets, increase the weight the following week.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Treadmill

Dynamic Warm Up

Leg Press

Goblet Box Squats

Step-Up (Weighted)

Seated Hamstring Curl

Hip Thrust (Barbell)

LOWER BODY

RUNNING + CORE

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

UPPER BODY + CORE

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Glute Kickback (Cable)

Walking Lunge (Dumbbell)

Stair Climber

GLUTES, LEGS & CONDITIONING

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