GET STRONG
BOOYAH BODY WORKOUT PLAN
So you want to supercharge your strength? You’ve come to the right place. This high
volume workout uses all your muscle groups building a stronger you in just 6 weeks.
Perform at 70 – 80% of your one rep max for maximum muscle growth.
B
60
6
BEGINNER
MINUTES
WEEKS
DAY 1
WARM UP
5-10 minute dynamic warm up consisting of walking lunges, knee lifts, step ups, leg
swings and shoulder rolls. You should build up a bit of a sweat and feel your muscles
warming up.
EXERCISES
1
SUPINE DUMBBELL CHEST
PRESS
SETS
3
STARTING POSITION
Lie face up on a flat bench
REPS
10
REST
60 sec
MUSCLE
GROUP
chest
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with your feet planted
firmly on the floor. Grasp a
dumbbell in each hand
and, with your palms
facing away from your
body, bring them to
shoulder level so that they
rest just above your
armpits.
MOVEMENT
Simultaneously press both
dumbbells directly over
your chest, moving them
in towards each other on
the ascent When you're
done, the sides of the
dumbbells should gently
touch together Feel a
contraction in your chest
muscles at the top of the
movement and then slowly
reverse direction,
returning to the starting
position Repeat
EQUIPMENT
dumbbells (traditional)
2
MACHINE LEG PRESS
SETS
3
STARTING POSITION
REPS
10
REST
60 sec
MUSCLE
GROUP
Sit on the leg press
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machine, placing your feet
in the middle of the
footpad. Adjust the seat
so that your knees form a
90-degree angle.
quadriceps
MOVEMENT
Push against the footpad
until your knees are
almost fully extended
Lower back to the starting
position Repeat
EQUIPMENT
leg machine
3
DUMBBELL CHEST FLYES
SETS
3
STARTING POSITION
Lie with your back on a flat
bench and plant your feet
firmly on the floor. Grasp a
dumbbell in each hand
and bring them out to your
sides, maintaining a slight
bend to your elbows. Your
palms should be facing in
and towards the ceiling
and your upper arms
should be parallel with the
level of the bench.
REPS
10
REST
60 sec
MUSCLE
GROUP
chest
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MOVEMENT
Slowly raise the dumbbells
upwards in a semicircular
arced motion Gently touch
the weights together at
the top of the move and,
after feeling a contraction
in your chest muscles,
slowly return the
dumbbells along the same
path back to the starting
position
EQUIPMENT
dumbbells (traditional)
4
STANDING BARBELL LUNGES
SETS
3
STARTING POSITION
Position the barbell across
your upper back, with your
feet no more than
shoulder width apart.
Lunge forwards with one
leg, landing on your heel
then forefoot. Lift your
back heel.
REPS
10
REST
60 sec
MUSCLE
GROUP
lower body
MOVEMENT
Lower your body by
flexing the knee and hip of
your front leg Return to
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Workout routine details - Ultimate muscle mold
2016/09/21, 9:30 AM
the standing position
Repeat
EQUIPMENT
barbell
5
MACHINE ABDOMINAL
CRUNCHES
SETS
3
STARTING POSITION
Adjust your seat height so
that the center of your hip
joint is directly in line with
the center of rotation of
the lever. Begin in a
seated position with your
knees and hips flexed at
90 degrees.
REPS
25
REST
30 sec
MUSCLE
GROUP
abdominals
MOVEMENT
Push forwards with your
chest against the padded
bar, as if curling your
shoulders and upper back
so that your chin moves
towards your chest as
your upper body is curling
towards your thighs
Slowly control the weight
as it returns to the starting
position Stop just short of
https://myvirginactive.co.za/Move2/WorkoutRoutineDetails?id=227&isCurrent=false
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the starting position, then
repeat the movement as
you exhale and crunch
forwards
EQUIPMENT
abdominal machine
6
LOWER BACK EXTENSION
SETS
2
STARTING POSITION
Adjust the seat and back
pad to your body's
dimensions, then place
your feet under the foot
pads. Keep your legs
straight and tightened
while doing this exercise,
but never with your knees
locked.
REPS
20
REST
30 sec
MUSCLE
GROUP
lower back
MOVEMENT
Move backwards on the
machine Pause, exhale
and return to the starting
position Repeat
EQUIPMENT
back machine
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7
DUMBBELL CONCENTRATION
CURLS
SETS
3
STARTING POSITION
Sit at the edge of a flat
bench with your legs wide
apart. Grasp a dumbbell in
your right hand and brace
your right triceps on the
inside of your right knee.
REPS
10
REST
30 sec
MUSCLE
GROUP
biceps
MOVEMENT
Straighten your arm so
that it hangs down near
the floor Slowly curl the
weight up and in along the
line of your body,
contracting your biceps at
the top of the move Then,
slowly reverse direction
and return to the starting
position Repeat the
exercise on your left side
EQUIPMENT
dumbbells (traditional)
8
BENT OVER TRICEP
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Workout routine details - Ultimate muscle mold
2016/09/21, 9:30 AM
EXTENSION
SETS
3
STARTING POSITION
Stand with your feet
shoulder width apart and
bend slightly forwards.
Place a dumbbell in each
hand and bend your
elbows, positioning them
with your upper arms
parallel to the floor.
REPS
10
REST
30 sec
MUSCLE
GROUP
triceps
MOVEMENT
Slowly straighten your
arms, contracting your
triceps until your forearms
are parallel to the floor
Bend your elbows and
return to the starting
position Repeat
EQUIPMENT
dumbbells (traditional)
9
MACHINE STANDING CALF
RAISES
SETS
2
REPS
15
REST
30 sec
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Workout routine details - Ultimate muscle mold
STARTING POSITION
Place your shoulders
under the pads provided
and position your toes
facing forwards. The balls
of your feet should be
secured on top of the calf
block with your heels
extending off it. Push the
lever up by extending
your hips and knees until
your torso is standing
upright.
2016/09/21, 9:30 AM
MUSCLE
GROUP
calves
MOVEMENT
Raise your heels as you
breathe out Make sure
that your knee is kept
stationary at all times
There should be no
bending at any time
Return to the starting
position Repeat
EQUIPMENT
leg machine
10
STANDING CHEST STRETCH
SETS
1
STARTING POSITION
Stand up straight with
your feet shoulder width
HOLD
30 sec
MUSCLE
GROUP
chest
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apart. Clasp both of your
hands together behind
your back.
MOVEMENT
Take a deep breath in,
lifting your rib cage and at
the same time lifting both
of your arms away from
your buttocks, until you
feel a stretch in your chest
and the front of your
shoulder Hold the stretch
EQUIPMENT
no equipment
11
STANDING SHOULDER
STRETCH
SETS
1
STARTING POSITION
Stand with your feet
shoulder width apart,
bringing one of your arms
across your body at chest
level.
HOLD
30 sec
MUSCLE
GROUP
shoulders
MOVEMENT
Lock that arm in place and
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stretch it by using your
other arm
EQUIPMENT
no equipment
12
STANDING NECK LATERAL
STRETCH
SETS
1
STARTING POSITION
Stand up straight with
your feet shoulder width
apart. With one arm
relaxed at your side, grasp
your head with the other
hand.
HOLD
30 sec
MUSCLE
GROUP
upper body
MOVEMENT
Pull your head gently to
the side, as if wanting to
touch your lower ear on
your shoulder Hold this
stretch
EQUIPMENT
no equipment
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13
STANDING QUAD STRETCH
SETS
STARTING POSITION
Stand on one leg, making
sure that your abdominal
muscles are activated and
that you are balanced.
HOLD
1
30 sec
SETS
HOLD
MUSCLE
GROUP
quadriceps
MOVEMENT
Pull your other foot up
towards your bottom,
keeping your knees
together and pushing your
pelvis forwards slightly
until you feel a stretch in
your quadriceps or thigh
muscle
EQUIPMENT
no equipment (balance)
14
SUPINE HAMSTRING STRETCH
1
STARTING POSITION
Lying on your back, bend
one leg and plant that foot
on the floor.
30 sec
MUSCLE
GROUP
hamstrings
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MOVEMENT
Grasp the other leg with a
towel or band and
straighten it slowly, until
you feel a mild hamstring
stretch in the straight leg
Hold the stretch
EQUIPMENT
no equipment
Cardio Strength Balance
COOL DOWN
5 minute cool down on the bike or treadmill. Your body temperature and breathing
should return to normal. Include your stretching exercises after the cool down.
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DAY 3
WARM UP
5-10 minute dynamic warm up consisting of walking lunges, knee lifts, step ups, leg
swings and shoulder rolls. You should build up a bit of a sweat and feel your muscles
warming up.
EXERCISES
1
MACHINE SEATED CHEST
PRESS
SETS
3
STARTING POSITION
Sit on the chest press
machine, adjust the seat
to position the middle of
your chest at the height of
the handles. Grasp the
handles with an overhand
grip, keeping your elbows
aligned between your
wrists and shoulders. Use
the optional foot lever to
release the weights.
REPS
10
REST
60 sec
MUSCLE
GROUP
chest
MOVEMENT
Press the lever until your
arms are almost extended
Return to the starting
position Repeat
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Workout routine details - Ultimate muscle mold
2016/09/21, 9:30 AM
EQUIPMENT
chest machine
2
ALTERNATE DUMBBELL
FRONTAL RAISES
SETS
3
STARTING POSITION
Grasp two dumbbells and
allow them to hang by
your hips.
REPS
10
REST
60 sec
MUSCLE
GROUP
shoulders
MOVEMENT
With a slight bend to your
elbows, slowly raise the
dumbbells directly in front
of your body until they
reach shoulder level, one
at a time Contract your
upper arms at the top of
the movement and then
slowly return the
dumbbells back to the
starting position Repeat
EQUIPMENT
dumbbells (traditional)
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3
STANDING BARBELL SQUATS
SETS
3
STARTING POSITION
Stand with your feet
shoulder width apart and
position the barbell across
your upper back.
REPS
10
REST
60 sec
MUSCLE
GROUP
lower body
MOVEMENT
Squat down until your
knees are in line with your
toes Return to the starting
position Repeat
EQUIPMENT
barbell
4
MACHINE ABDOMINAL
CRUNCHES
SETS
2
STARTING POSITION
Adjust your seat height so
that the center of your hip
joint is directly in line with
the center of rotation of
the lever. Begin in a
REPS
25
REST
30 sec
MUSCLE
GROUP
abdominals
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2016/09/21, 9:30 AM
seated position with your
knees and hips flexed at
90 degrees.
MOVEMENT
Push forwards with your
chest against the padded
bar, as if curling your
shoulders and upper back
so that your chin moves
towards your chest as
your upper body is curling
towards your thighs
Slowly control the weight
as it returns to the starting
position Stop just short of
the starting position, then
repeat the movement as
you exhale and crunch
forwards
EQUIPMENT
abdominal machine
5
LOWER BACK EXTENSION
SETS
2
STARTING POSITION
Adjust the seat and back
pad to your body's
dimensions, then place
your feet under the foot
pads. Keep your legs
straight and tightened
REPS
15
REST
30 sec
MUSCLE
GROUP
lower back
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Workout routine details - Ultimate muscle mold
2016/09/21, 9:30 AM
while doing this exercise,
but never with your knees
locked.
MOVEMENT
Move backwards on the
machine Pause, exhale
and return to the starting
position Repeat
EQUIPMENT
back machine
6
MACHINE ARM CURLS
SETS
3
STARTING POSITION
Sit in the arm curl
machine, placing your
upper arms on the pad so
that your elbow joints are
aligned with the lever
fulcrum. Grasp the
handles with an
underhand grip.
REPS
10
REST
30 sec
MUSCLE
GROUP
biceps
MOVEMENT
Pull the levers by bending
your arms, then return to
the starting position,
keeping your arms slightly
flexed Repeat
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EQUIPMENT
arm machine
7
MACHINE ASSISTED DIPS
SETS
3
STARTING POSITION
Take hold of the dip bars
and kneel on the pad.
Keep your elbows slightly
flexed and close to your
body, then position your
shoulders above your
hands.
REPS
10
REST
30 sec
MUSCLE
GROUP
triceps
MOVEMENT
Move downwards by
bending your elbows until
your upper arms are
parallel to the floor Let
your elbows point
outwards Return to the
starting position Repeat
EQUIPMENT
arm machine
8
MACHINE STANDING CALF
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RAISES
SETS
2
STARTING POSITION
Place your shoulders
under the pads provided
and position your toes
facing forwards. The balls
of your feet should be
secured on top of the calf
block with your heels
extending off it. Push the
lever up by extending
your hips and knees until
your torso is standing
upright.
REPS
15
REST
30 sec
MUSCLE
GROUP
calves
MOVEMENT
Raise your heels as you
breathe out Make sure
that your knee is kept
stationary at all times
There should be no
bending at any time
Return to the starting
position Repeat
EQUIPMENT
leg machine
9
STANDING CHEST STRETCH
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SETS
STARTING POSITION
Stand up straight with
your feet shoulder width
apart. Clasp both of your
hands together behind
your back.
HOLD
1
30 sec
SETS
HOLD
MUSCLE
GROUP
chest
MOVEMENT
Take a deep breath in,
lifting your rib cage and at
the same time lifting both
of your arms away from
your buttocks, until you
feel a stretch in your chest
and the front of your
shoulder Hold the stretch
EQUIPMENT
no equipment
10
STANDING SHOULDER
STRETCH
1
STARTING POSITION
Stand with your feet
shoulder width apart,
bringing one of your arms
30 sec
MUSCLE
GROUP
shoulders
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2016/09/21, 9:30 AM
across your body at chest
level.
MOVEMENT
Lock that arm in place and
stretch it by using your
other arm
EQUIPMENT
no equipment
11
STANDING NECK LATERAL
STRETCH
SETS
1
STARTING POSITION
Stand up straight with
your feet shoulder width
apart. With one arm
relaxed at your side, grasp
your head with the other
hand.
HOLD
30 sec
MUSCLE
GROUP
upper body
MOVEMENT
Pull your head gently to
the side, as if wanting to
touch your lower ear on
your shoulder Hold this
stretch
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EQUIPMENT
no equipment
12
STANDING QUAD STRETCH
SETS
STARTING POSITION
Stand on one leg, making
sure that your abdominal
muscles are activated and
that you are balanced.
HOLD
1
30 sec
SETS
HOLD
MUSCLE
GROUP
quadriceps
MOVEMENT
Pull your other foot up
towards your bottom,
keeping your knees
together and pushing your
pelvis forwards slightly
until you feel a stretch in
your quadriceps or thigh
muscle
EQUIPMENT
no equipment (balance)
13
SUPINE HAMSTRING STRETCH
1
30 sec
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STARTING POSITION
Lying on your back, bend
one leg and plant that foot
on the floor.
MUSCLE
GROUP
hamstrings
MOVEMENT
Grasp the other leg with a
towel or band and
straighten it slowly, until
you feel a mild hamstring
stretch in the straight leg
Hold the stretch
EQUIPMENT
no equipment
14
CALF STRETCH
SETS
1
STARTING POSITION
Standing a little away from
a solid support structure
(a wall), lean on the
support with your
forearms. Bend one leg
and place the other leg
straight behind you.
HOLD
30 sec
MUSCLE
GROUP
calves
MOVEMENT
Transfer your weight and
hips gently over the front
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bent leg and keep the
heel of your back foot on
the ground with your toes
facing the front
EQUIPMENT
no equipment
Cardio Strength Balance
COOL DOWN
5-10 minute cool down on the bike or treadmill. Your body temperature and breathing
should return to normal. Include your stretching exercises after the cool down.
JOIN VIRGIN ACTIVE TODAY AND
GET THE REST OF THE MONTH FREE
we’ll even throw in a one-on-one with a fitness instructor to get your started and
that’s not all. You’ll also get access to myvirginactive where you can download
free meal plans, book classes, track your training and more!
Although all the information on this PDF has been compiled by our registered biokineticists and dietitians, we
recommend that you always consult a physician before starting a fitness programme or changing your diet.
Information on this website is intended to supplement and not by any means replace the role or advice of your
medical practitioner. Not all content , exercises or activities are suitable for everyone - the website is intended
for use by people over the age of 18 and who are not pregnant, nor breastfeeding and do not have a serious
medical condition.
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