Phatty Cake
Miss Frizzle's Fitness
Phatty cake is about getting you gains! This is a 15 week intermediate level program that will have you in the gym 5 days a week. Although this program prioritizes leg and glute growth, we will still spend a good deal of time focusing on your upper body to ensure we make some serious full body progress
Every 5 weeks we'll enter a new phase of programming that will build off of the previous one.
Part of what makes this program so effective is that we'll be working with different rep ranges, tempos, and intensity techniques that will guarantee progress if you can guarantee to bring your best and push yourself each workout.
Only sign up if you're ready to commit. I've got a bus full of seats and I only want committed.
Now let's go, you've got first set.
Patty cake? More like phatty cake.
A
Back Squat
12, 10, 8, 8
B
Barbell Hip Thrust
4 x 8
C
Leg Press
10, 10, 8, 8
D1
Romanian Deadlift
15, 12, 10, 8
D2
Side Plank
3 x 0:30
A1
DB Lateral Raise
4 x 20
A2
Incline DB Row
20, 17, 15, 15
B1
Seated Clavicular Fly
3 x 15
B2
Cable Lat Pullover
20, 17, 15
C1
Rope Hammer Curl
20, 17, 15
C2
Cable Rope Front Raise
20, 15, 15
A
45 Degree Glute Focus Back Extension
3 x 20
B
DB Front Squat
20, 15, 15
C
Sumo Barbell Deadlift
12, 10, 8, 8
D
Glute Focused Step Ups
15, 12, 10
E
Leg Extension
20, 17, 14, 12
A1
DB Shoulder Press
15, 15, 12, 10
A2
Seated Incline DB Curls
3 x 15
B1
Lat Pulldown
12, 10, 8, 8
B2
Tricep Pushdown
3 x 20
C1
DB Lateral Raise
20, 20, 15, 12
C2
DB Bench Press
3 x 12
A
KB Deadstop Bulgarian Split Squat
4 x 20
B1
Leg Press
20, 18, 15, 15
B2
1 + 1/4 Lying Leg Curl
4 x 8
C1
DB Kang Squat
3 x 25
C2
Plank
3 x 1:00
D
B Stance RDL with Rotation
3 x 20
Rusty: Miss Frizzle of Fitness
Fitness Coach, Cereal Lover. I've been working in the fitness industry for 10 years. In that time I've been a trainer, group instructor, amateur boxer, powerlifter, and even cardio bunny. I've worked with hundreds of athletes helping them build the empowered body and life they want. Until now you may have believed some things aren’t possible for you. I’m here to tell you - you can do anything
Alicia
Get Stronger
Verified Athlete"Following Rusty's programming had me at my strongest and most capable self"
Kristen
Build Healthy Habits
Verified Athlete""When I first started I did not enjoy working out. It felt like a task I had to do. I can't believe I have now been following Rusty's at home programming for more than a year and it's something I actually look forward to doing. I'm stronger, I eat better, my life has changed for the better""
Weight Loss
Verified Athlete"I didn’t realize the journey would be so much more than “a gym workout”. It’s amazing how things manifest – things that are rooted deep in my childhood. Rusty is so much more than a trainer – she is in your corner. I’m so glad to have her in my corner. Not only have I never felt stronger physically, but I feel so much stronger mentally too"
