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 Eason

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) SetsReps 
1Lat Pulldown (Wide Grip) 115 – 20 
2Incline DB Press 115 – 20 
3Barbell Squats (Wide Stance) 115 – 20 
4Barbell Preacher Curls 115 – 20 
5Seated Cable Rowing 115 – 20 
6Barbell Squats (Narrow Stance) 115 – 20 
7Lying Triceps Extensions 115 – 20 
8Dumbbell Shoulder Press 115 – 20 
9Front Barbell Squats 115 – 20 

Circuit 2 (Tuesday & Friday)

Sr.Circuit 2 (Tuesday & Friday) SetsReps 
1Arnold Press (Seated) 115 – 20 
2Push ups (Wide) 115 – 20 
3Barbell Deadlift 115 – 20 
4Lat Pull Down (Reverse Grip) 115 – 20 
5Incline Dumbbell Curls 115 – 20 
6Barbell Deadlift 115 – 20 
7Triceps Pushdowns (Rope) 115 – 20 
8Calf Raises (Standing) 115 – 20 
9Barbell Deadlift 115 – 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 SetsReps 
1Barbell Squats 3  10 
2Barbell Hip Thrusts 312 
3Barbell Deadlift 310 
4Single Leg Squats 310 
5Abduction W/ Bands or Machine 320 
6Straight Leg Crunches (Weighted) 320 
7Heels to ceilings Crunches  320 
8Bicycle Crunches 320 

Tuesday

Sr.Shoulders, Triceps & Cardio SetsReps 
1Dumbbell Shoulder Press 310 
2Front Lateral Raises 3  10 
3Lateral Raises (45 Degree Incline Lying) 310 
4Rear Deltoid (Rope Pulls) 310 
5Push-Ups (Narrow) 320 
6Incline Bench Triceps Extensions 320 
 CARDIO  Repeat for 6 Times 
7Step Mills  3 Minutes 
8Jumping Lunges  20 
9Bicycle Crunches  25 

Wednesday

Sr.Chest & Abs SetsReps 
1Chest Press (Incline) 310 
2Push-Ups (Wide) 3  20 
3Dumbbell Pullovers 310 
4Cable Flyes 310 
5Up-up & Down- down Plank Push-Ups 320 
6V-Ups  312 
7Ab Tucks (Swiss Ball) 312 

Thursday

Sr.Glutes, Hamstrings & Calves SetsReps 
1Leg Extensions (Warm-Up) 320 
2Walking Lunges 3  20 
3Barbell Wide Squats 320 
4Zercher High Step-ups 310 / Leg 
5Leg Curls (Lying) 312 
6Hyperextensions (Weighted) 312 
7Calf Raises (Standing) 320 
8Calf Raises (Seated) 320 

Friday

Sr.Back, Biceps & Cardio SetsReps 
1Lat Pull Down (Wide Grip) 312 
2Lat Pull Down (Narrow Grip) 3  12 
3Incline Bench Dumbbell Rowing 312 
4Straight Arms Pushdowns 312 
5Alternate Dumbbell Bicep Curls 310 / Side 
6Seated Concentration Curls 310 / Side 
7Cable Curls 315 
8Treadmill – Cardio  20Min HIIT 

Saturday

Sr.Legs, Calves & Abs SetsReps 
1Leg Press 410 
2Squats (Single Leg) 3  10 
3Leg Extensions 410 
4Barbell Squats (Sumo) 310 
5Barbell Deadlift 410 
6Calf Raises (Seated) 320 
7Calf Raises (Standing) 320 
8Side Crunches 320 /Side 
9Ab Scissor Kicks 320 
10Ab Crunches (Reverse) 320 

Week 5 & 6 Workout

Monday

Sr.Glutes & Abs SetsReps 
1Goblet Squats 4  20 
2Step-Ups (Weighted) 320 / Side 
3Barbell Hip Thrusts 320 
4Side-Lying Hip Raise With Isometric Leg Raise 310 / Side 
5Glute Bridges (Weighted) 420 
6Plank 31 Minute 
7Plank Toe Taps 310 / Side 
8Crunches 325 
9Straight Leg Reverse Crunches  320 

Tuesday

Sr.Shoulders, Triceps & Cardio SetsReps 
1Side DB Lateral Raises 310 
21 Arm Dumbbell Snatch 3  10 / Arm 
3DB Arnold Press 310 
4Upright Rowing 310 
5Rear Deltoid Raises (Last – Drop Set) 310 
6DB Overhead Tricep Extensions 310 
7Triceps Dips 310 
8Pushdowns (Rope) 310 
9CARDIO (Treadmill or Stationery Bicycle) 20 MinHIIT 

Wednesday

Sr.Chest & Abs SetsReps 
1Bench Press (Barbell) 310 
2Push-ups (Decline / Feet Elevated) 3  10 
3Incline DB Press 310 
4Side – to – Side Push-Ups 310 
5DB Flys (Flat Bench) 310 
61 – Arm Hammer Strength Press  310 / Arm 
7Plank Superset W/ Spiderman 312 (6 / Side) 
8V – Ups  312 
9Abs Tucks using Swiss Ball 312 

Thursday

Sr.Glutes, Hamstrings & Calves SetsReps 
1Leg Press (Feet Position High & Wide) 412 
2BB Good Mornings 410 
3BB Squats (Normal Stance) 46 
4Standing Abductor W/ Cable (Abductor = Outward) 310 / Side 
5BB Straight Leg Deadlift Superset W/ Seated Leg Curls 310 
6Rope Skipping 3100 
7Donkey Calf Raises 320 
8Calf Raises (Seated) 320 

Friday

Sr.Back, Biceps & Cardio SetsReps 
1Pull-Ups 310 
21 Arm DB Rowing 310 / Side 
3Seated Cable Rowing 310 
4Supermans 310 
5Incline DB Curls 310 
6DB Curls – Using 21s Technique 321 
7DB In & Out Curls 310 
8CARDIO (Treadmill or Stationery Bicycle)  20Min HIIT 

Saturday

Sr.Legs, Calves & Abs SetsReps 
1BB Squats (Deep) 412 
2Leg Extensions Superset W/ Step Ups 3  12 
3Walking Lunges (Long Stance) 320 (10 / Side) 
4Leg Curls W/ Swiss Ball 312 
5Knee – Knee, Double Knee (Abs) 310 
6Criss Cross (Abs) 320 
7Mountain Climbers 320 
8Elbow Planks W/ Leg Lifts 320 (10 /Side) 

Week 7 & 8 Workout

Monday

Sr.Shoulders, Triceps & Cardio SetsReps 
1Close Grip Push-ups 320 
2Cable Triceps Extensions / Arm 310 
3Overhead Triceps DB Press 310 
4Barbell Squat Press 312 
5Rear Deltoid Cable Pulls 312 
6Arnold Dumbbell Press 312 
7Side Lateral Raises – Last Set Drop Set 410 
8CARDIO – HIIT (30 Sec on & 30 Sec off)  20 Min 

Tuesday

Sr.Glutes, Hamstrings & Calves SetsReps 
1Hip Thrusts – Single Leg 310 
2Barbell Straight-Leg Deadlift Superset W/ Seated Leg Curls 3  12 
3Dumbbell Curtsy Lunges / Leg 10 Reps 320 
4Single-Leg Deadlift 312 
5Barbell Hip Thrusts – 10 Second Pause At Top 36 
6Straight Leg Sit Ups 320 
7Side-Lying Sit Ups – Each Side 312 
8Hanging Leg Raises 312 

Wednesday

Sr.Back, Biceps & Cardio SetsReps 
1Pull-Ups – Parallel Grip 35 – 8 
2Cable Seated Rowing – Wide Grip 3  12 
3Straight Arm Cable Push Downs 312 
4Barbell Bent Over Rowing 312 
5Incline Dumbbell Curls 312 
6Dumbbell Hammer Curls 312 
7Barbell Bicep Curls 312 
8In & Outs Dumbbell Curls 312 

Thursday

Sr.Legs, Calves & Abs SetsReps 
1

Leg Extensions Superset W/ Lunges – Stationery

Or As Substitute Seated Leg Curls

 

3

 

3

12

 

12

 
2Dumbbell Bench Squats – Single Leg 320 (10 / side) 
3Jump Squats 420 
4Heavy Leg Press 310 
5Barbell Hip Thrusts – 10 Second Pause At Top 36 
6Seated Calf Raise 320 
7Standing Calf Raise 320 
8Swiss Ball Crunches – Weighted 315 
9Swiss Ball Ab Roll Out 315 

Friday

Sr.Chest & Abs SetsReps 
1Pec Deck Fly 412 
2Barbell Bench Press 410 
3Incline Chest Press – Machine 410 
4Decline Dumbbell Press 410 
5Cable Chest Flys (Flat Bench) 410 
6Push-Ups – Wide 312 
7Russian Twists – Medicine Ball 312 
8Ab To Toe Touches – Medicine Ball 320 
9Straight Leg Sit Ups – Medicine Ball 312 

Saturday

Sr.Glutes & Calves SetsReps 
1Barbell Sumo Deadlift 412 
2Single-Leg Split Squats 412 
3Walking Lunges (10 Down & 10 Back) 320  
4Leg Curls – Swiss Ball 312 
5Weighted Bridges  315 
6Barbell Hip Thrusts 320 
7Donkey Calf Raises 320 
8Standing Calf Raises 320 
9Leg Press Calf Raises 320 

Week 9 & 10 Workout

Monday

Sr.Shoulders, Triceps & Cardio SetsReps 
1Seated Dumbbell Press – 1 Warm-Up Set 36 – 8 
2Machine Press – Single Arm 36 – 8 
3Rear Deltoid Face Pulls – Using Rope 36 – 8 
4Seated Side Lateral Raises 36 – 8 
5Dumbbell Rear Deltoid Flyes 36 – 8 
6Close Grip Bench Press Superset W/ Lying Triceps Extensions 36 – 8 
7Overhead Dumbbell Triceps Press 36 – 8 
8CARDIO – HIIT (30 Sec on & 30 Sec off)  20 Min 

Tuesday

Sr.Glutes, Hamstrings & Calves SetsReps 
1Deep Squats – 1 Warm-Up Set 55 
2Barbell Hip Thrusts 55 
3Bulgarian Split Squats 55 
4

Walking Barbell Lunges Superset

W/ Squats

 

3

 

3

10 / Leg – 5

 
5Glute Kickbacks 55 
6Lying / Seated Leg Curls 55 
7Russian Twists (Medicine Ball) 320 
8Toe Touches (Medicine Ball) 320 

Wednesday

Sr.Back, Biceps & Cardio SetsReps 
1Lat Pull Down – Wide Grip 36 – 8 
2Seated Rowing 3  6 – 8 
31 Arm Dumbbell Rowing 36 – 8 
4Close Grip Smith Machine Inverted Rowing 36 – 8 
5Preacher Curls – Single Arm 36 – 8 
6Alternate Dumbbell Curls – Seated 36 – 8 
7Cross Body Single Arm Cable Curls 36 – 8 
8Treadmill (30 Sec on & 30 Sec off) – HIIT  20 Min 

Thursday

Sr.Legs, Calves & Abs SetsReps 
1Leg Extensions – Single Legs 55 
2Barbell Wide Squats – Deep 55 
3Static Lunges W/ Smith Machine 55 
4Straight-Leg Deadlift 55 
5Lying Leg Curls – Single Leg 55 / Leg 
6Hyper Extensions – Weighted 55 
7Standing Calf Raise 2  
8Seated Calf Raises (Drop Set) – Heavy 2  

Friday

Sr.Chest & Abs SetsReps 
1Narrow Push Ups Superset W/ Weighted Bench Dips 36 – 8 
2Barbell Bench Press 36 – 8 
3Incline Chest Press – Machine 36 – 8 
4Cable Crossovers 36 – 8 
5Standing Incline Cable Flys (From Downside) 36 – 8 
6In & Out Planks 315 
7Hip Dips Planks 310 / Side 
8Rope Crunches 315 
9Russian Twists 320 

Saturday

Sr.Glutes & Calves SetsReps 
1Dumbbell Bench Squats – Single Leg 55 / Leg 
2Barbell Hip Thrusts 55 
3Barbell Side Lunges 55 
4Hip Raises – Side Lying 38 / Side 
5Single-Leg Hyperextension 38 
6Seated Calf Raises 320 
7Standing Calf Raises 320 

Week 11 & 12 Workout

Monday

Sr.Chest & Back SetsReps 
1Dumbbell Press + Incline Dumbbell Press + Dumbbell Flys  38 
2Push-Ups + Cable Cross Overs + Standing Incline Cable Flys (From Downside)  38 
3Cable Bent Over Rowing + Straight Arm Cable Push Downs + Dumbbell Renegade Rowing  38 
4Lat Pull Downs + Dumbbell Seated Rowing + Dumbbell Pull Over 38 

Tuesday

Sr.Arms & Abs SetsReps 
1Incline Dumbbell Curls + Standing Barbell Curls + Cross Body Cable Curls 38 
2Preacher Curls + Conceited Curls W/ Cable + Dumbbell Hammer Curls 38 
3Triceps Rope Push Downs + Rope Overhead Extensions + Lying Triceps Extensions 38 
4Overhead Dumbbell Triceps Extensions + Narrow Push-Ups + Bench Dips 38 
5Crunches (Swiss Ball) + Swiss Ball Twists (Weighted) + Ab Tucks (Swiss Ball) 310 
6Bicycle Crunches + Hanging Leg Raises + Mountain Climbers 310 

Wednesday

Sr.Legs SetsReps 
1Leg Press + Walking Dumbbell Lunges + Barbell Squats 38 
2Stiff Leg Dead Lifts + Lying Hamstring Curls + Alternate Jumping Lunges 3  8 
3Leg Extensions + Zercher Step Ups + Jump Squats 38 
4Standing Calf Raises + Seated Calf Raises + Jump Ropes (100 Counts) 312 

Thursday

Sr.Shoulders & Abs SetsReps 
1Dumbbell Press + Side Lateral Raises +  Rear Deltoid Raises 38 
2Front Barbell Raises + Barbell Upright Rowing + Barbell Press 38 
3Single Arm Dumbbell Snatch + Face Pulls W/ Rope + Rope Skipping (100 Counts) 38 
4Reverse Crunches + V – Ups + Hip Dips Plank 38 
5Side Crunches + Plank Thrusts + Plank Jacks 38 

Friday

Sr.Circuit – Cardio 2 x 20 – 25 Minutes 
1Jump Rope 100 Counts 
2Mountain Climbers 1 Minute 
3Jump Rope 100 Counts 
4Pop Squats 1 Minute 
5Jump Rope 100 Counts 
6Push-Ups 1 Minute 
7Jump Rope 100 Counts 
8Alternate Toe Touches – Abs  1 Minute 
9Jump Rope 100 Counts 
10Jump Lunges 1 Minute 
11Jump Rope 100 Counts 
12Burpees 1 Minute 

Saturday

Sr.Cardio – Giant Set (3 Times) SetsReps 
1Dumbbell Bench Press – Flat 312 
 Barbell Stiffed Leg Deadlift 312 
 Barbell Bent Over Rowing 312 
 Mountain Climbers 350 
2Squat Press 312 
 Barbell Walking Lunges 312 
 Dumbbell Plie Squats 312 
 Bicycle Crunches 350 
3Hyper Extensions 312 
 Pull-Ups 312 
 Push-Ups 312 
 Rope Skipping 3100 Counts 

Wrapping Up

Whether you’ve little or no prior experience, this workout program will help you

  • Lose weight – Anywhere 14 to 20 Pounds, if the diet is in check.
  • Intensity of the workout is gradually increased, so it’s good for those inexperienced gym-goers.
  • Help you build muscles, especially lower body muscles.
  • Increases your endurance and stamina, which will help you follow more aggressive workout routines.
Satinder Chowdhry Avatar

Satinder Chowdhry