Jamie Eason

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 3 6 – 8
7 Overhead Dumbbell Triceps Press 3 6 – 8
8 CARDIO – HIIT (30 Sec on & 30 Sec off) 20 Min

 

Tuesday

Sr. Glutes, Hamstrings & Calves Sets Reps
1 Deep Squats – 1 Warm-Up Set 5 5
2 Barbell Hip Thrusts 5 5
3 Bulgarian Split Squats 5 5
4

Walking Barbell Lunges Superset

W/ Squats

3

3

10 / Leg – 5

5 Glute Kickbacks 5 5
6 Lying / Seated Leg Curls 5 5
7 Russian Twists (Medicine Ball) 3 20
8 Toe Touches (Medicine Ball) 3 20

 

Wednesday

 

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

 

Thursday

Sr. Legs, Calves & Abs Sets Reps
1 Leg Extensions – Single Legs

5

5
2 Barbell Wide Squats – Deep 5 5
3 Static Lunges W/ Smith Machine 5 5
4 Straight-Leg Deadlift 5 5
5 Lying Leg Curls – Single Leg 5 5 / Leg
6 Hyper Extensions – Weighted 5 5
7 Standing Calf Raise 2
8 Seated Calf Raises (Drop Set) – Heavy 2

 

Friday

Sr. Chest & Abs Sets Reps
1 Narrow Push Ups Superset W/ Weighted Bench Dips 3 6 – 8
2 Barbell Bench Press 3 6 – 8
3 Incline Chest Press – Machine 3 6 – 8
4 Cable Crossovers 3 6 – 8
5 Standing Incline Cable Flys (From Downside) 3 6 – 8
6 In & Out Planks 3 15
7 Hip Dips Planks 3 10 / Side
8 Rope Crunches 3 15
9 Russian Twists 3 20

 

Saturday

Sr. Glutes & Calves Sets Reps
1 Dumbbell Bench Squats – Single Leg 5 5 / Leg
2 Barbell Hip Thrusts 5 5
3 Barbell Side Lunges 5 5
4 Hip Raises – Side Lying 3 8 / Side
5 Single-Leg Hyperextension 3 8
6 Seated Calf Raises 3 20
7 Standing Calf Raises 3 20

Week 11 & 12 Workout

 

Monday

Sr. Chest & Back Sets Reps
1 Dumbbell Press + Incline Dumbbell Press + Dumbbell Flys 3 8
2 Push-Ups + Cable Cross Overs + Standing Incline Cable Flys (From Downside) 3 8
3 Cable Bent Over Rowing + Straight Arm Cable Push Downs + Dumbbell Renegade Rowing 3 8
4 Lat Pull Downs + Dumbbell Seated Rowing + Dumbbell Pull Over 3 8

 

Tuesday

Sr. Arms & Abs Sets Reps
1 Incline Dumbbell Curls + Standing Barbell Curls + Cross Body Cable Curls 3 8
2 Preacher Curls + Conceited Curls W/ Cable + Dumbbell Hammer Curls 3 8
3 Triceps Rope Push Downs + Rope Overhead Extensions + Lying Triceps Extensions 3 8
4

Overhead Dumbbell Triceps Extensions + Narrow Push-Ups + Bench Dips

3

8

5 Crunches (Swiss Ball) + Swiss Ball Twists (Weighted) + Ab Tucks (Swiss Ball) 3 10
6 Bicycle Crunches + Hanging Leg Raises + Mountain Climbers 3 10

 

Wednesday

 

Sr. Legs Sets Reps
1 Leg Press + Walking Dumbbell Lunges + Barbell Squats 3 8
2 Stiff Leg Dead Lifts + Lying Hamstring Curls + Alternate Jumping Lunges 3   8
3 Leg Extensions + Zercher Step Ups + Jump Squats 3 8
4 Standing Calf Raises + Seated Calf Raises + Jump Ropes (100 Counts) 3 12

 

Thursday

Sr. Shoulders & Abs Sets Reps
1 Dumbbell Press + Side Lateral Raises +  Rear Deltoid Raises 3 8
2 Front Barbell Raises + Barbell Upright Rowing + Barbell Press 3 8
3 Single Arm Dumbbell Snatch + Face Pulls W/ Rope + Rope Skipping (100 Counts) 3 8
4 Reverse Crunches + V – Ups + Hip Dips Plank 3 8
5 Side Crunches + Plank Thrusts + Plank Jacks 3 8

 

Friday

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

 

Saturday

Sr. Cardio – Giant Set (3 Times) Sets Reps
1 Dumbbell Bench Press – Flat 3 12
Barbell Stiffed Leg Deadlift 3 12
Barbell Bent Over Rowing 3 12
Mountain Climbers 3 50
2 Squat Press 3 12
Barbell Walking Lunges 3 12
Dumbbell Plie Squats 3 12
Bicycle Crunches 3 50
3

Hyper Extensions

3 12
Pull-Ups 3 12
Push-Ups 3 12
Rope Skipping 3 100 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.