“ ”

QUOTE OF THE WEEK:

The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

Warm-up: 5-min brisk walk or jog on the treadmill / Zones 2–3

(Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.)

STRENGTH TRAINING
SEATED CABLE ROW — 3 sets of 10 reps; rest 30 secs between sets
Sit at a low pulley cable station with a V-handle attachment. Place feet securely on the
platform and using your legs (not your back), sit back into the start position with your
arms fully extended and supporting the weight. Keeping your torso stationary, drive
your elbows past your back and pull the cable attachment toward the waist. Attempt
to squeeze shoulder blades together and hold this contraction for a second. Return the
weight until the arms are fully extended, and repeat the movement. To end the set, return WARM-UPS
the weight to the starting position by bending at the knees and not the lower back.
SHOULDER CIRCLES
30 secs each direction
DUMBBELL LATERAL RAISE — 3 sets of 10 reps; rest 30 secs between sets Stand tall and let your arms hang at
Grab a pair of dumbbells and let them hang at your sides. Stand tall and make sure your your sides. In a large circular motion,
palms are facing your body. Keeping your elbows slightly bent, raise your arms straight fluidly push your shoulders out, then
out to the sides until they’re at shoulder level. Pause, then lower the weights back to the up, then back, then down. Repeat the
motion in the other direction.
starting position.
NECK ROTATIONS
DUMBBELL BICEPS CURL —3 sets of 10 reps; rest 30 secs between sets 5 reps each side
Grab a pair of dumbbells and stand up straight with a tight torso. Allow the dumbbells Stand tall, your arms hanging at your
to hang at arm’s length with palms facing forward. With feet shoulder-width apart, bend sides. Bend your neck to bring your
head toward your shoulders. Gently
your elbows to curl the dumbbells upward to your shoulders. Pause for a second and rotate your neck in one direction in
slowly allow the weights to return to the starting position. Completely straighten your a large circle before returning to the
arms and repeat. starting position.

TRICEPS PRESSDOWN — 3 sets of 10 reps; rest 30 secs between sets GOOD MORNING STRETCH
5 reps
Facing the pulley station, grab the V-handle attachment, set to a high pulley with a Stand tall in a shoulder-width stance.
shoulder-width, overhand grip. Holding the attachment and supporting the weight, bring Place hands on the back of your
your elbows to your sides so your forearms are parallel to the floor. This is the starting head, bending the elbows 90 degrees.
position and from here your elbows shouldn’t move. Extend your forearms straight down Maintain a tight core, and upright torso.
by contracting the triceps, twisting the attachment slightly so that your knuckles face the Bend forward at the hips, keeping the
back straight. Maintain a slight arch
floor at the bottom. Hold at lockout for 1 second before returning to the starting position. in lower back, and keep the chest and
head up. Lower yourself until you feel a
stretch in the hamstrings, or until your
See more on next page » back is almost parallel with the ground.

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 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

STRENGTH TRAINING CONT.

PLANK — 3 sets of 30-sec holds; rest 30 secs between sets
Lie facedown with your elbows directly beneath your shoulders, raising your torso into
the air until it’s a completely straight line from your shoulders to your ankles. Tighten
your stomach, squeeze your glutes, and hold this position for 30 secs.

SIDE PLANK — 3 sets of 30-sec holds; rest 30 secs between sets

Begin facedown with your elbows resting on the floor or a mat. Rotate to the right side,
then push up so you are resting on your right forearm and outer right foot, with your STRETCH SESSION
hips and back in alignment. Try not to let your hips sag. Repeat on left side. HAMSTRING STRETCH
Hold 30 secs each side
STABILITY-BALL CRUNCH — 3 sets of 20 reps; rest 30 secs between sets Stand next to an exercise bench. Place
Lie back on a stability ball, with your feet flat on the floor and your body forming a one leg on the bench. Stand tall, puff out
45-degree angle with the ball. Cross your hands, and place them on your upper chest. your chest, and move your shoulders
down. Slightly bend your standing leg
Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and knee and bend over at the waist. Once
neck stable, then slowly lower your torso back down. you feel a stretch behind the thigh of your
lifted leg, stop and hold this position.
Cooldown
Light cardio and stretching: 5 mins GLUTE STRETCH
Hold 45 secs each side
Lie on your back and cross one leg over
the other. Clasp your hands behind your
uncrossed leg. Hug your leg in toward
your stomach.

LYING ABDUCTION STRETCH

Hold 30 secs each side
Lie on the ground on your right side, your
left leg stacked on your right, and your
knees bent 90 degrees. Lift your left knee,
raising it as high as you can while keeping
your feet together.

BICEPS STRETCH
Hold 45 secs
Place hands together, palms facing each
other with fingers interlocked behind your
back. Straighten and rotate your palms so
that they face downward. Lift arms away
from the body until you feel a stretch in
your biceps.

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 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

Warm-up: 5-min brisk walk or jog on the treadmill / Zones 2–3 STRETCH SESSION
(Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.)
QUAD STRETCH
Hold 30 secs each side
Stand tall with your feet shoulder-width
STRENGTH TRAINING apart. Bend your right knee back, and
bring your foot to your glutes. Grab your
FIRE HYDRANT — 3 sets of 10 reps each side; rest 30 secs between sets
right ankle and pull it into your glutes.
Get on your hands and knees on the floor, making sure to keep your knees and hands
hip-width and shoulder-width apart, respectively. Your knees should be bent to 90 SCORPION
degrees, directly beneath your hips. Tighten your core and, without moving your hips, Hold 45 secs each side
raise your right thigh out to the right side of your body, keeping your knee bent the Lie flat on your stomach with your arms
out to your sides. Keep your feet together.
entire time. Without dropping your hips, straighten your leg backward so that it is in
Lift your right leg off the floor as high as
line with the rest of your body. Return to the starting position to switch legs. possible, then cross it over to your left
side while twisting your hips until your
GLUTE BRIDGE WITH ADDUCTION — 3 sets of 10 reps, holding for 30 secs then foot touches the ground. Your leg should
resting for 30 secs mimic the look of a scorpion’s tail.
Lie on your back with your knees bent and heels flat against the floor. Keep your feet
STRAIGHT-LEG CALF STRETCH
hip-width apart. Place a medicine ball, rolled-up towel, or exercise mat between your Hold 30 secs on each side
knees. Tighten your stomach and press your heels into the floor, driving your hips In a staggered stance, stand about 2-3
upward and squeezing your knees together. Finish the movement by squeezing your feet in front of a wall. Make sure the toes
butt, making sure not to use your lower back. of your back foot are about even with the
heel of your front foot. Place your hands
against the wall, lean against it, and shift
DUMBBELL DEADLIFT — 3 sets of 10 reps; rest 30 secs between sets your weight to the back foot until you feel
Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and a stretch in your calf muscle.
grab the dumbbells with an overhand grip. Without allowing your lower back to round,
stand up with the dumbbells and thrust your hips forward. Lower your body back to See more on next page »
the starting position.

LEG-PRESS MACHINE — 3 sets of 10 reps; rest 30 secs between sets

Sit on a leg-press machine with feet hip-width apart. Set the weight on a
(comfortable) resistance. Bend your knees 90 degrees, keeping your feet flat against
the footplate. Extend your legs until they are straight but not locked. Slowly return to
the starting position.

See more on next page »

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© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

STRENGTH TRAINING CONT. STRETCH SESSION CONT.

LEG CURL MACHINE — 3 sets of 10 reps; rest 30 secs between sets
OVER UNDER SHOULDER STRETCH
Set the machine to a (comfortable) weight. Lying stomach-down on the bench part of the Hold 30 secs each side
machine, hook your ankles behind the padded leg rests. Draw your ankles toward your Stand tall with your arms hanging at
buttocks until your legs form a 90-degree angle. Slowly return to the starting position. your sides, grasping a resistance band
in both hands behind your back.Twisting
the band, bend your left arm and bring it
LEG EXTENSION MACHINE — 3 sets of 10 reps; rest 30 secs between sets
behind your back and grasp the resis-
Sit down on the seat and hook your legs behind the padded bar. Adjust the bar so that tance band as high as possible. Simulta-
it rests on your lower leg. Select a (comfortable) weight and slowly lift the bar until your neously bend your right arm above your
legs are almost straight, then lower your legs back down. Make sure to keep your back head, pointing your elbow upwards and
straight and grip the handles on each side of the seat. grasping the resistance band as low as
possible.

Cooldown CAT CAMEL

Light cardio and stretching: 5 mins 15 reps
Get on the floor on all fours with your
hands directly beneath your shoulders
and knees directly beneath your hips.
Begin to exhale and lightly press into the
ground with your palms, while rounding
your upper back toward the ceiling. Slowly
lower your head, resting it between your
shoulders. Pause and take a deep breath
in, while slightly arching your back as you
round up toward the ceiling.

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© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

Warm-up: 5-min brisk walk or jog on the treadmill / Zones 2–3

(Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.)

STRENGTH TRAINING
DUMBBELL FLY — 3 sets of 10 reps; rest 30 secs between sets
Grab a pair of dumbbells and lie on a bench with 30 to 45 degree angle. Raise your arms
straight above your chest with your palms facing each other and your elbows slightly bent.
Slowly lower the dumbbells in an arc down and away from your body. Once the dumbbells
are almost in line with your chest—but just above it—reverse the movement to the starting
position, making sure you squeeze the muscles in your chest at the top of the movement.

SINGLE-ARM STANDING CABLE REVERSE FLY —3 sets of 10 reps each side; rest 30 secs
between sets
Stand next to an adjustable cable machine so that it is on your right. Hold the D-handle
attachment with your left hand, palm facing your right oblique. Keep your left elbow tight to
your side. Rotate your left shoulder by bringing the handle across your body until your arm is
almost extended, then return to the starting position. Switch sides and repeat.

DUMBBELL SHOULDER PRESS — 3 sets of 10 reps; rest 30 secs between sets

Hold a pair of dumbbells just outside your shoulders, your arms bent and palms facing
forward. Set your feet at shoulder-width and bend your knees slightly. Press both dumbbells
up, until your arms are straight. Then return to the starting position.

LAT PULLDOWN — 3 sets of 10 reps; rest 30 secs between sets

Sit at a lat-pulldown station and grab the bar with an overhand grip that’s just beyond
shoulder-width. Your arms should be completely straight and your torso upright. Pull your
shoulder blades down and back, and bring the bar to your chest. Pause, then return to the
starting position.
WARM-UPS
SHOULDER CIRCLES
See more on next page »
30 secs each direction

NECK ROTATIONS
5 reps each side

GOOD MORNING STRETCH

5 reps

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© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

STRENGTH TRAINING CONT.

REVERSE CRUNCH — 3 sets of 10 reps; rest 30 secs between sets
Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on
the floor. Place your palms facedown on the floor for support or cross over your chest. Bring
your knees into your chest, tightening your abs to lift your hips off the floor. Pause at the
top before lowering your legs as close to the ground as possible without allowing your lower
back to arch and lose contact with the floor. Return to the starting position.

CRUNCH — 3 sets of 10 reps; rest 30 secs between sets

Lie flat on your back, placing your hands behind your head or cross over your chest. Bring
your feet close to your glutes so your knees are bent and your feet are flat on the ground.
Tighten your abs and lift your shoulders and upper back off the ground. Squeeze your abs at
the top of the movement and hold for one second. Return to starting position and repeat.

SIDE PLANK WITH TWIST — 3 sets of 10 reps each side; rest 30 secs between sets
Lie on your side and position yourself on your bottom elbow and the side of your foot. Lift
your hips off the ground and form a straight line from your shoulders to your feet. Brace your
abs and squeeze your butt. Take your top arm and sweep underneath and slightly behind
you. Your torso will twist forward and make sure to pivot your feet. Bring your arm back to STRETCH SESSION
the starting position as your body straightens out. Finish the rep with your shoulders square
and your arm pointed toward the ceiling. Do all reps, switch sides, and repeat. HAMSTRING STRETCH
Hold 30 secs each side
Cooldown
GLUTE STRETCH
Light cardio and stretching: 5 mins Hold 45 secs each side

LYING ABDUCTION STRETCH

Hold 30 secs each side

BICEPS STRETCH
Hold 45 secs

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© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

CARDIO
Do the Gold’s Gym indoor cardio triathlon!

ELLIPTICAL (5 mins)
A traditional triathlon starts with swimming, but for our indoor version try an elliptical
machine that provides a highly efficient low-impact workout. Think of this portion as your
warm-up to the bike and run, and be sure to keep your head and body upright.

BICYCLE (10 mins)

To gain maximum cycling benefits, properly align yourself before you start. Adjust the seat so
that your knees have a slight bend when extended. Find a comfortable resistance that allows
you to maintain around 80 revolutions per minute.

TREADMILL (5 mins)
Because your legs will likely feel a little rubbery after the bike ride, ease into the run. In fact,
you should feel free to start with 1 or 2 mins of walking or jogging to get going. Once you’re
in a groove, build up speed.

STRENGTH TRAINING
Plyometric workouts utilize jumps, hops and rapid movements to engage muscle groups
in your core and lower and upper body—at times simultaneously—to increase balance and
strength.

Do 3 sets of each of these exercises in this order, resting for 1 to 2 mins between each set.

SQUAT JUMP ONTO BOX — 10 reps

Stand in front of a 12-inch box, or a stabilized weight bench. Push your hips back, squat
down and jump with both feet onto the box. Jump off the box, reset and repeat the WARM-UPS
movement. Repeat until desired amount of reps are completed.
SHOULDER CIRCLES
30 secs each direction
See more on next page »
NECK ROTATIONS
5 reps each side

GOOD MORNING STRETCH

5 reps

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© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

STRENGTH TRAINING CONT.

SQUAT, PLANK, PUSHUP — 8 reps
Stand with your feet shoulder-width apart and toes pointed outward. Descend your hips until
your thighs are parallel to the ground and place your hands directly in front of you on the
floor. Jump the legs back so that you’re in a full plank position. Keeping the elbows tucked
close to the torso, descend into a push-up until your chest touches the ground. Jump your
feet forward into a squat position and repeat.

SCISSOR POWER SWITCH — 10 reps each side

Stand with your feet a lunge-length apart, with your right foot in front of your left. Bend both
knees to 90 degrees and descend into the lunge. Reach for the ground with your left hand.

LATERAL DUMBBELL STEP-UP — 12 reps each side

Stand beside a box or exercise bench. Hold a dumbbell in each hand. Place the foot of your
outside leg on the box or bench. Step up onto the box, finish with your trail leg on the bench.
Step down with your trail leg. Do all reps, switch sides and repeat.

SIDE-TO-SIDE SHUFFLE JUMP — 10 reps each side

Stand tall with your arms by your side. Squat down, reaching your left hand to the outside
of your left foot. Jump into the air and toward the right, landing in the squat position while
reaching your right hand outside of your right foot. Make sure to keep your heels against the
ground the entire time. Repeat this back-and-forth movement for the desired amount of reps.

MEDICINE-BALL SIDE THROW — 10 reps each side

Hold a medicine ball in front of your chest with your arms extended and stand sideways
about 3 feet from a wall. Slightly bend your elbows. Bring the ball across your body and then
quickly rotate your torso and throw the ball against the wall. As the ball rebounds off the wall,
catch and repeat the movement. Do all reps, switch sides and repeat.

See more on next page »

Need help? Wanna speak with a trainer? Click here to find the Gold’s Gym nearest you.

© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

STRENGTH TRAINING CONT.

MEDICINE-BALL WOOD CHOP — 12 reps each side
Stand with your feet shoulder-width apart. Hold a weight or medicine ball in front of your
stomach. Squat down, keeping your knees out, chest up and shoulders back. Bring the ball
to the outside of your right knee. Stand, and bring the ball across your body toward your left
shoulder. Bring the ball to starting position. Do all reps, switch sides and repeat.

MEDICINE BALL SLAM — 12 reps

Grab a medicine ball and hold it above your head. Your arms should be slightly bent and your
feet shoulder-width apart. Forcefully slam the ball to the floor in front of you as hard as you
can. Pick the ball up and repeat. Perform all reps. [Ex 746]

Cooldown
Light cardio and stretching: 5 mins STRETCH SESSION
QUAD STRETCH
Hold 30 secs each side

SCORPION
Hold 45 secs each side

STRAIGHT-LEG CALF STRETCH

Hold 30 secs each side

OVER UNDER SHOULDER STRETCH

Hold 30 secs each side

CAT CAMEL
15 reps

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© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

BUILD MUSCLE MEAL PLAN

DAY 1 DAY 2 DAY 3
1 green protein smoothie made with Scrambled eggs with 6 egg whites and 8 ounces of goat yogurt with 1 scoop
1-1/2 scoops whey protein* powder, 1 whole egg. On the side, have 1-1/2 of whey protein powder (chocolate if
6 ounces coconut water, 1/2 cup raw ounces of unsweetened oatmeal. you prefer) and 1 tbsp of hemp hearts
spinach, 1/2 cup raw kale, 3 ounces 332 Cal. or flaxseed meal.
BREAKFAST
cucumber, 4 ounces apple, and 1 tbsp 307 Cal.
cold-pressed coconut oil.
363 Cal.

3 cups garden salad* consisting 3-1/2 ounces albacore tuna with Chicken fajitas consisting of 4 ounces
of lettuce and fibrous vegetables. 1 ounce hummus and 3 ounces of of boneless, skinless chicken breast,
Top with 1 tbsp oil and vinegar and grapes wrapped with one whole-grain, 1-1/2 ounces avocado, 1 ounce green
LUNCH 4 ounces boneless, skinless grilled low-carb wrap. and red peppers, and 2 ounces of
chicken breast. 323 Cal. Ezekiel tortillas (or any sprouted whole-
299 Cal. grain tortillas).
305 Cal.

Roll 1/2 ounce almonds and 5 ounces 1 Advanced Athletics meal Tuna salad consisting of 4 ounces
chopped apple in 4-1/2 ounces of replacement bar or a Quest protein bar. albacore tuna, 1/2 ounce pitted olives,
SNACK sliced turkey breast (low sodium). 240 Cal. / Calories vary 3 tbsp balsamic vinaigrette, 2 ounces
283 Cal. tomato, and 1/2 ounce onion. On the
side, 5 ounces of peach.
653 Cal.

Grill 5 ounces salmon. On the side, Prepare a 3-1/2-ounce cut of filet Grill 5 ounces salmon. Pair with
have 3 ounces of cooked red potatoes mignon. On the side have 3 ounces 1/2 cup brown rice and 3 ounces of
and 3 ounces of steamed snow peas. of cooked potatoes and 5 ounces of steamed asparagus.
311 Cal. steamed cauliflower. 318 Cal.
DINNER 300 Cal.

Day 4-6 continued on next page...

* Check tipsheet for more information on this menu item.

© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

BUILD MUSCLE MEAL PLAN

DAY 4 DAY 5 DAY 6
Spinach omelet consisting of 6 egg 10 ounces of low-fat Greek yogurt 8 ounces of low-fat cottage cheese
whites, 1 whole egg, 1 cup spinach, with 1/4 ounce almonds and 3 mixed with 1/4 ounce of raw almonds,
and 1/2 cup black beans. ounces blueberries. 4 ounces of strawberries, and 3
321 Cal. 285 Cal. ounces of blueberries.
BREAKFAST
335 Cal.

Grill one 4-ounce boneless, skinless Sushi lunch consisting of: 3 cups of garden salad* with lettuce
chicken breast. Pair with 1 ounce of 1 ounce tuna sashimi, and grilled vegetables. Top with 1
almonds and 6 ounces of apple. 2 ounces yellowtail sashimi, tbsp light salad dressing, 1 ounce
311 Cal. 2 ounces salmon sashimi, and a of hummus, and 5 ounces of grilled
LUNCH 3-piece vegetable roll. On the side, have salmon.
1/4 cup brown rice. 423 Cal.
Alternate: 3-1/2 ounces of seared ahi
tuna* with 1 cup brown rice and 1 cup
of fresh cucumber and carrot salad.
367 Cal.
1 protein smoothie made with 1-3/4 Grill 4-1/2 ounces of chicken breast. 1 protein smoothie made with 2
scoops of whey protein powder, 6 Pair with 5 ounces of chopped pear scoops whey protein powder, 6 ounces
SNACK ounces almond milk, 1 tbsp almond and 1/2 ounce of raw cashews. almond milk, 1 tbsp almond butter, and
butter, and 3 ounces of banana. 305 Cal. 5 ounces of strawberries.
402 Cal. 386 Cal.

Grill 4-1/2 ounces of chicken breast Grill one 4-ounce turkey burger. Place Prepare 4 ounces filet mignon. On
and cover with 1 tbsp of barbecue on a whole-wheat bun and top with the side, have 6 ounces of steamed
sauce. On the side have 2 cups of 1-1/2 ounces of avocado. On the side broccoli and 1/2 ounce of brown rice.
DINNER garden salad* topped with 3 tbsp have 2 cups of garden salad topped 343 Cal.
balsamic vinaigrette. with 3 tbsp balsamic vinaigrette.
341 Cal. 325 Cal.

* Check tipsheet for more information on this menu item.

© Gold’s Gym | Privacy Policy | Terms & Conditions

 “ ”
QUOTE OF THE WEEK:
The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong character.
— Arnold Schwarzenegger

The Gold’s Gym 12-Week Personal Transformation Plan

Goal: Build Muscle Advanced
WEEK 1 Gym Days: 4 (pick whichever 4 days of the week you can work out)
DAY 1 DAY 2 DAY 3 DAY 4 MENU TIP SHEET
PRINT

TIP SHEET: Build Muscle Week 1

WORKOUT TIPS
Welcome to Week 1 of your 12-Week journey! Here are a few tips to get you started the right way:

-G
 et techie: There are plenty of apps and wearable devices that can help you stay on track with
a new routine. Here are a few that we recommend:
• Microsoft Band + Microsoft Health app: Pair Microsoft’s new wearable device with their
health app to track all your steps and workouts. The band also has this 12-Week plan
programmed into it!
• MyFitnessPal: This app can help you log daily calories and fitness goals plus it has a
whole community of people who are trying to get healthy just like you.
-S
 tay pain free: It’s normal to have some muscle aches and stiffness a day or two after working
out muscles you haven’t used in a while, but if you start to feel sick or overly tired, you could be
training too hard. Make sure to take a rest day or two to heal up.
-G
 ive it time: Don’t expect to see results right away. Most experts say it takes about four to six
weeks to really see and feel the results of a fitness regime.

MENU NOTES
Please note, these meals can be made larger or smaller depending on the calorie count you need to
reach your goals. Use this calorie calculator on MyFitnessPal.com to see how many calories you
should eat per day.

And make sure to invest in a good kitchen scale!

Here are a few guidelines to take note of:

• Proper portion size: Learning exactly what 4 ounces of chicken or 1 cup of brown rice looks like
can help you make smart diet choices when you’re eating out or at a dinner party.
• Eat these meals in whatever order works best with your schedule—if it’s easier to eat breakfast
for dinner, then go for it.
• Try to eat every 3 to 4 hours, so you might want to think about splitting lunch or dinner into two
meals or eating half of your daily snack between breakfast and lunch.

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