8-Week Muscle Definition Program (3 Day)
Elite Health Programming LLC
General FitnessThis workout program is for individuals looking to define muscle, gain muscle size, or gain muscle mass.
Program Includes:
- 3 Workouts per week
- 5 weeks worth of workouts using progressive overload
- Weight needed per set
- Sets per exercise
- Records strength progress, and personal best
- Video demonstrations
- UNLIMITED USES for 1 year
A
Barbell Back Squat
3 x 12 @ 65 %
B
Barbell Deadlift
3 x 12 @ 65 %
C1
DB Lunges
3 x 24 @ 65 %
C2
Band X Walks
3 x 24
D1
Calf Raise
3 x 12 @ 65 %
D2
Pallof Press
3 x 12
A
Walk
1 x 45:00
B
Biking
1 x 30:00
C
Light Jog
1 x 20:00
D
Jog
1 x 15:00
E
Stair Master
1 x 15:00
A
Flat DB Bench Press
3 x 12 @ 65 %
B
Cable Row to Chest
3 x 12 @ 65 %
C
Chin-ups
3 x 12
D
Incline DB Fly
3 x 12 @ 65 %
E1
Seated DB Military Press
3 x 12 @ 65 %
E2
Rotating DB Curls
3 x 12 @ 65 %
E3
DB Skullcrushers
3 x 12 @ 65 %
A1
DB RDL
3 x 12 @ 65 %
A2
Goblet Squat
3 x 12 @ 65 %
B1
Push-Up
3 x 12
B2
Barbell Bent Over Row
3 x 12 @ 65 %
C1
Single Arm Band Pulldown
3 x 24
C2
DB Push Press
3 x 12 @ 65 %
D1
Plank
3 x 0:30
D2
Hammer Curl
3 x 12 @ 65 %
D3
Cable Rope Extension
3 x 12 @ 65 %
A
Walk
1 x 45:00
B
Biking
1 x 30:00
C
Light Jog
1 x 20:00
D
Jog
1 x 15:00
E
Stair Master
1 x 15:00
Lindsay Pearl
Lindsay Pearl is a ACSM certified personal trainer, CF-L2 coach, nutrition specialist, and mother of 4. She has over a decade of experience in the fitness industry. In 2018 after having her 4th child, she decided to make a major change to her fitness regime, and had an amazing transformation losing 40 pounds over 2 years, and gaining 15 pounds in lean muscle mass.
Ken Mashek
Ken Mashek is a strength, and speed coach, as well as an ACE certified personal trainer. His focus in fitness is strength, and power. He likes to plan movements that are functional for the everyday person in order to move, and live a longer, healthier life. Ken is known for the detailed approach he takes to movement, and workout design.
Make your fitness journey efficient with a top notch workout routine, in an easy to use app.
Get 8-Week Muscle Definition Program (3 Day)
Tonia B.
Long Time Client
Verified Athlete"In January this year, I thought about my 50th birthday in March and what goals I wanted to achieve. At that point I decided to stop doing what wasn’t working. To make change, I needed to get uncomfortable... Lindsay is tough and I said a lot of bad words, but the results don’t lie."
Susan R.
Long Time Client
Verified Athlete"You will not find a better team than Lindsay and Ken to help you meet and exceed all of your fitness goals!"
Lindsay Pearl
Mom of 4, & Co-Founder
Verified Athlete"With 10 years experience the fitness space, I've seen the best, and worst ways to accomplish your fitness goals. I give my clients the opportunity to skip the years of trial, and error. I aim to give them the knowledge to make their fitness journey efficient."
