Lose Weight & Gain Muscles – 90 Days Workout Program That You Should Try
Globally known fitness icon Jamie Eason Middleton has made a positive impact that has reached beyond Bodybuilding.com. She’s a model, cancer survivor, women’s fitness enthusiast, wife, and mother.
Jamie is known for many works in the fitness industry like healthy recipes, motivational photos, articles, but one another reason she’s quite famous for is her LiveFit trainer workout program, which has helped change many people’s lives.
Jamie has proven again and again that weight lifting and building muscles are not based on gender, and both men and women are equally capable of doing it. All her fans have proven and tested results that squatting, deadlifting, and bench press have made them healthier, stronger, and happier with their looks.
Though she has made a tremendous impact in the realms of fitness, that hasn’t stopped her from doing more. Here, we’ve her another 12-week workout program named “From Flat to All That” that has given good results like the previous popular workout routine LiveFit trainer.
“From Flat to All That” Is Jamie Eason’s Another Workout Program That’s More Focused on the Lower Body, Especially the Glutes.
If you’re thinking of changing your workout routine or did a LiveFit trainer workout earlier, this 12-week workout program “From Flat to All That” is something you should try.
Jamie Eason From Flat to All That – 90 Day Workout Routine
“From Flat to All That” is a 12-week program that focuses more on the lower body. From beginner to intermediate, it’s a good workout program to start with, which will help you shed those extra weights and gain muscles. This workout program is divided into a 2-week cycle that means you’ll be doing one workout two times a week, and then it’ll change.
Week 1 & 2 Workout
It starts with the circuit that you’ve to perform two to three times for the first two weeks, which should be performed without any break in between. Once you complete the first round, then wait for two to three minutes, then do another round, and so on.
Circuit 1: Monday & Thursday
Sr.
Circuit 1 (Monday & Thursday)
Sets
Reps
1
Lat Pulldown (Wide Grip)
1
15 – 20
2
Incline DB Press
1
15 – 20
3
Barbell Squats (Wide Stance)
1
15 – 20
4
Barbell Preacher Curls
1
15 – 20
5
Seated Cable Rowing
1
15 – 20
6
Barbell Squats (Narrow Stance)
1
15 – 20
7
Lying Triceps Extensions
1
15 – 20
8
Dumbbell Shoulder Press
1
15 – 20
9
Front Barbell Squats
1
15 – 20
Circuit 2 (Tuesday & Friday)
Sr.
Circuit 2 (Tuesday & Friday)
Sets
Reps
1
Arnold Press (Seated)
1
15 – 20
2
Push ups (Wide)
1
15 – 20
3
Barbell Deadlift
1
15 – 20
4
Lat Pull Down (Reverse Grip)
1
15 – 20
5
Incline Dumbbell Curls
1
15 – 20
6
Barbell Deadlift
1
15 – 20
7
Triceps Pushdowns (Rope)
1
15 – 20
8
Calf Raises (Standing)
1
15 – 20
9
Barbell Deadlift
1
15 – 20
Note:
If you’re a beginner, then perform circuit in succession for 1 time, 2 times as an intermediate, and three times if you’re an advanced person who has prior knowledge of working out.
From the third week onwards, you’ll get the feel of a real workout routine, as you’ll be doing different body parts divided into six days a week and one day rest, which is ideally seen in bodybuilding workout routines.
Week 3 & 4 Workout
Monday
Sr.
Glutes & Abs
Sets
Reps
1
Barbell Squats
3
10
2
Barbell Hip Thrusts
3
12
3
Barbell Deadlift
3
10
4
Single Leg Squats
3
10
5
Abduction W/ Bands or Machine
3
20
6
Straight Leg Crunches (Weighted)
3
20
7
Heels to ceilings Crunches
3
20
8
Bicycle Crunches
3
20
Tuesday
Sr.
Shoulders, Triceps & Cardio
Sets
Reps
1
Dumbbell Shoulder Press
3
10
2
Front Lateral Raises
3
10
3
Lateral Raises (45 Degree Incline Lying)
3
10
4
Rear Deltoid (Rope Pulls)
3
10
5
Push-Ups (Narrow)
3
20
6
Incline Bench Triceps Extensions
3
20
CARDIO
Repeat for 6 Times
7
Step Mills
3 Minutes
8
Jumping Lunges
20
9
Bicycle Crunches
25
Wednesday
Sr.
Chest & Abs
Sets
Reps
1
Chest Press (Incline)
3
10
2
Push-Ups (Wide)
3
20
3
Dumbbell Pullovers
3
10
4
Cable Flyes
3
10
5
Up-up & Down- down Plank Push-Ups
3
20
6
V-Ups
3
12
7
Ab Tucks (Swiss Ball)
3
12
Thursday
Sr.
Glutes, Hamstrings & Calves
Sets
Reps
1
Leg Extensions (Warm-Up)
3
20
2
Walking Lunges
3
20
3
Barbell Wide Squats
3
20
4
Zercher High Step-ups
3
10 / Leg
5
Leg Curls (Lying)
3
12
6
Hyperextensions (Weighted)
3
12
7
Calf Raises (Standing)
3
20
8
Calf Raises (Seated)
3
20
Friday
Sr.
Back, Biceps & Cardio
Sets
Reps
1
Lat Pull Down (Wide Grip)
3
12
2
Lat Pull Down (Narrow Grip)
3
12
3
Incline Bench Dumbbell Rowing
3
12
4
Straight Arms Pushdowns
3
12
5
Alternate Dumbbell Bicep Curls
3
10 / Side
6
Seated Concentration Curls
3
10 / Side
7
Cable Curls
3
15
8
Treadmill – Cardio
20
Min HIIT
Saturday
Sr.
Legs, Calves & Abs
Sets
Reps
1
Leg Press
4
10
2
Squats (Single Leg)
3
10
3
Leg Extensions
4
10
4
Barbell Squats (Sumo)
3
10
5
Barbell Deadlift
4
10
6
Calf Raises (Seated)
3
20
7
Calf Raises (Standing)
3
20
8
Side Crunches
3
20 /Side
9
Ab Scissor Kicks
3
20
10
Ab Crunches (Reverse)
3
20
Week 5 & 6 Workout
Monday
Sr.
Glutes & Abs
Sets
Reps
1
Goblet Squats
4
20
2
Step-Ups (Weighted)
3
20 / Side
3
Barbell Hip Thrusts
3
20
4
Side-Lying Hip Raise With Isometric Leg Raise
3
10 / Side
5
Glute Bridges (Weighted)
4
20
6
Plank
3
1 Minute
7
Plank Toe Taps
3
10 / Side
8
Crunches
3
25
9
Straight Leg Reverse Crunches
3
20
Tuesday
Sr.
Shoulders, Triceps & Cardio
Sets
Reps
1
Side DB Lateral Raises
3
10
2
1 Arm Dumbbell Snatch
3
10 / Arm
3
DB Arnold Press
3
10
4
Upright Rowing
3
10
5
Rear Deltoid Raises (Last – Drop Set)
3
10
6
DB Overhead Tricep Extensions
3
10
7
Triceps Dips
3
10
8
Pushdowns (Rope)
3
10
9
CARDIO (Treadmill or Stationery Bicycle)
20 Min
HIIT
Wednesday
Sr.
Chest & Abs
Sets
Reps
1
Bench Press (Barbell)
3
10
2
Push-ups (Decline / Feet Elevated)
3
10
3
Incline DB Press
3
10
4
Side – to – Side Push-Ups
3
10
5
DB Flys (Flat Bench)
3
10
6
1 – Arm Hammer Strength Press
3
10 / Arm
7
Plank Superset W/ Spiderman
3
12 (6 / Side)
8
V – Ups
3
12
9
Abs Tucks using Swiss Ball
3
12
Thursday
Sr.
Glutes, Hamstrings & Calves
Sets
Reps
1
Leg Press (Feet Position High & Wide)
4
12
2
BB Good Mornings
4
10
3
BB Squats (Normal Stance)
4
6
4
Standing Abductor W/ Cable (Abductor = Outward)
3
10 / Side
5
BB Straight Leg Deadlift Superset W/ Seated Leg Curls
3
10
6
Rope Skipping
3
100
7
Donkey Calf Raises
3
20
8
Calf Raises (Seated)
3
20
Friday
Sr.
Back, Biceps & Cardio
Sets
Reps
1
Pull-Ups
3
10
2
1 Arm DB Rowing
3
10 / Side
3
Seated Cable Rowing
3
10
4
Supermans
3
10
5
Incline DB Curls
3
10
6
DB Curls – Using 21s Technique
3
21
7
DB In & Out Curls
3
10
8
CARDIO (Treadmill or Stationery Bicycle)
20
Min HIIT
Saturday
Sr.
Legs, Calves & Abs
Sets
Reps
1
BB Squats (Deep)
4
12
2
Leg Extensions Superset W/ Step Ups
3
12
3
Walking Lunges (Long Stance)
3
20 (10 / Side)
4
Leg Curls W/ Swiss Ball
3
12
5
Knee – Knee, Double Knee (Abs)
3
10
6
Criss Cross (Abs)
3
20
7
Mountain Climbers
3
20
8
Elbow Planks W/ Leg Lifts
3
20 (10 /Side)
Week 7 & 8 Workout
Monday
Sr.
Shoulders, Triceps & Cardio
Sets
Reps
1
Close Grip Push-ups
3
20
2
Cable Triceps Extensions / Arm
3
10
3
Overhead Triceps DB Press
3
10
4
Barbell Squat Press
3
12
5
Rear Deltoid Cable Pulls
3
12
6
Arnold Dumbbell Press
3
12
7
Side Lateral Raises – Last Set Drop Set
4
10
8
CARDIO – HIIT (30 Sec on & 30 Sec off)
20 Min
Tuesday
Sr.
Glutes, Hamstrings & Calves
Sets
Reps
1
Hip Thrusts – Single Leg
3
10
2
Barbell Straight-Leg Deadlift Superset W/ Seated Leg Curls
3
12
3
Dumbbell Curtsy Lunges / Leg 10 Reps
3
20
4
Single-Leg Deadlift
3
12
5
Barbell Hip Thrusts – 10 Second Pause At Top
3
6
6
Straight Leg Sit Ups
3
20
7
Side-Lying Sit Ups – Each Side
3
12
8
Hanging Leg Raises
3
12
Wednesday
Sr.
Back, Biceps & Cardio
Sets
Reps
1
Pull-Ups – Parallel Grip
3
5 – 8
2
Cable Seated Rowing – Wide Grip
3
12
3
Straight Arm Cable Push Downs
3
12
4
Barbell Bent Over Rowing
3
12
5
Incline Dumbbell Curls
3
12
6
Dumbbell Hammer Curls
3
12
7
Barbell Bicep Curls
3
12
8
In & Outs Dumbbell Curls
3
12
Thursday
Sr.
Legs, Calves & Abs
Sets
Reps
1
Leg Extensions Superset W/ Lunges – Stationery
Or As Substitute Seated Leg Curls
3
3
12
12
2
Dumbbell Bench Squats – Single Leg
3
20 (10 / side)
3
Jump Squats
4
20
4
Heavy Leg Press
3
10
5
Barbell Hip Thrusts – 10 Second Pause At Top
3
6
6
Seated Calf Raise
3
20
7
Standing Calf Raise
3
20
8
Swiss Ball Crunches – Weighted
3
15
9
Swiss Ball Ab Roll Out
3
15
Friday
Sr.
Chest & Abs
Sets
Reps
1
Pec Deck Fly
4
12
2
Barbell Bench Press
4
10
3
Incline Chest Press – Machine
4
10
4
Decline Dumbbell Press
4
10
5
Cable Chest Flys (Flat Bench)
4
10
6
Push-Ups – Wide
3
12
7
Russian Twists – Medicine Ball
3
12
8
Ab To Toe Touches – Medicine Ball
3
20
9
Straight Leg Sit Ups – Medicine Ball
3
12
Saturday
Sr.
Glutes & Calves
Sets
Reps
1
Barbell Sumo Deadlift
4
12
2
Single-Leg Split Squats
4
12
3
Walking Lunges (10 Down & 10 Back)
3
20
4
Leg Curls – Swiss Ball
3
12
5
Weighted Bridges
3
15
6
Barbell Hip Thrusts
3
20
7
Donkey Calf Raises
3
20
8
Standing Calf Raises
3
20
9
Leg Press Calf Raises
3
20
Week 9 & 10 Workout
Monday
Sr.
Shoulders, Triceps & Cardio
Sets
Reps
1
Seated Dumbbell Press – 1 Warm-Up Set
3
6 – 8
2
Machine Press – Single Arm
3
6 – 8
3
Rear Deltoid Face Pulls – Using Rope
3
6 – 8
4
Seated Side Lateral Raises
3
6 – 8
5
Dumbbell Rear Deltoid Flyes
3
6 – 8
6
Close Grip Bench Press Superset W/ Lying Triceps Extensions
Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.
