Mindset - Training - Nutrition - Recovery

ULTIMATE FITNESS GUIDE

12 week glute and core dominant program

@MSSANNAMARIA

Sanna-Maria Seilamo
 “Every transformation starts with better
habits. When you learn to transform your
habits, you can transform your life."
2011 2016
Table of contents
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 (D): To get great muscle damage aka micro­tearing, do slow (∼ 4 sec) eccentric movements
(lowering weights) with moderate weights (70­85% of your max). Moderate reps 6­8. Moderate rest
periods (90 sec). *Number of sets usually 3­4 per muscle.

(T): To get great mechanical tension, lift heavy weights (>85% of your max). Low reps 1­5. Long
rest periods 2­3 minutes (sometimes even up to 5­10 minutes). *Number of sets usually 3­7 per
muscle.

(S): To get great metabolic stress aka lactic acid burn, use light weights (∼50­65% of your max).
High reps 15­20, low rest periods ≤60 sec and/or drop sets (no rest, lower weight and continue).
*Number of sets usually 3­5 per muscle.

*Number of sets needed vary individually based on many things, e.g. your current level of fitness
(ability to recover), how many times per week you train and what muscle group you train (big or
small).

Don´t worry about memorizing this, everything has been taken care of. Just follow your training
plan (see p. 18­25). Still percentually most of your gains come from training in the “sweet spot”
doing 6­12 rep sets.
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12
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Water bottle Supplements Protein shake

15
 Towel Wrist straps

Training diary: Proper shoes

 Resistance band

Jump rope

17
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victoria's best
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 The main idea is to give your central nervous system a chance
to recover properly. Don´t skip this or you will increase the risk
of burning out or end up injured.
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Optimize these actions and focus on best quality
sources that are available to you.

27
 "You are
what you can
recover from!”
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32
 Fat
5%

Vegetables/Fibre
30%

Fat
15%
Carbohydrate
35%

Carbohydrate
10%

Vegetables/Fibre
50%

Protein
30%

Protein
25%
Weekly meal plan example

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Sanna-Maria Seilamo
 1
ndix
Appe

Lower body

42
CORE
Upper body
 g log
: Trainin
n dix 2
Appe

First phase week schedule for weeks 1-5

Monday: Day 1. Tuesday: Day 2. Wednesday: Rest Thursday: Day 3. Friday: Day 4. Saturday: Rest/Optional HIIT Sunday: Rest

First phase for foundation

Date:____________ Day 1. Lower body + Core Week number:____/5

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Banded squats 3 20 Normal 1-2min

Sumo deadlift 3 12 Normal 2min

Back extensions 3 15 Normal 1-2min

Standing cable hip Slow

3 15* 1-2min
abductions negatives

Abs circuit 3 10-12 Slow 2min

Barbell russian twist

Hanging leg raises

Bosu/swiss ball crunches

*Per leg

45
 First phase for foundation

Date:____________ Day 2. Upper body Week number:____/5

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Push ups 3 10 Normal 2min

TRX Body row 3 10 Normal 2min

Incline dumbbell bench Slow

3 12 2min
press negatives

Close-grip lat pull down 3 12 Normal 2min

Slow
One arm row 3 12* 2min
negatives
*Per arm

First phase for foundation

Date:____________ Day 3. Lower body Week number:____/5

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest weight/reps weight/reps weight/reps weight/reps

Non-weighted squats 2 20 Normal 1min

Hip thrust 3 15 Normal 2min

Goblet squat 3 12 Normal 2min

Slow
Barbell straight leg deadlift 3 12 2min
negatives

Non-weighted squat jumps 4 max Fast 1-2min

 First phase for foundation

Date:____________ Day 4. Upper body + Core Week number:____/5

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Standing dumbbells
3 12 Normal 2min
shoulder press

Slow
Lateral raise 3 20 2min
negatives

Face pull 3 15 Normal 2min

Slow
Arm superset 3 12 2min
negatives

EZ-bar bicep curl

Triceps bench dips

Abs circuit 3 10-12 Normal 2min

Hanging leg raises

Roman chair side

bends

Oblique crunches on the

floor
De-load week schedule for weeks 6 & 12

Monday: Day 1. Tuesday: Rest Wednesday: Day 2. Thursday: Rest Friday: Day 3. Saturday: Rest Sunday: Rest

De-load for central nervous system recovery

Date:____________ Day 1. De-load week (weights -50%) Week number:____

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Sumo deadlift 3 8-10 Normal 1-2min

Bend over barbell row 3 8-10 Normal 1-2min

One-arm dumbbell row 3 8-10* Normal 1-2min

Pull-up / banded pull up 3 max Normal 1-2min

*Per arm

De-load for central nervous system recovery

Date:____________ Day 2. De-load week (weights -50%) Week number:____

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest weight/reps weight/reps weight/reps weight/reps

Standing dumbbell
3 8-10 Normal 1-2min
shoulder press

Incline dumbbell bench

3 8-10 Normal 1-2min
press

Triceps bench dips 3 8-10 Normal 1-2min

Knee raise on parallel bars 3 max Normal 1-2min

 De-load for central nervous system recovery

Date:____________ Day 3. De-load week (weights -50%) Week number:____

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Barbell back squat 3 8-10 Normal 1-2min

Barbell front squat 3 8-10 Normal 1-2min

Straight leg deadlift 3 8-10 Normal 1-2min

Second phase week schedule for weeks 7-11

Monday: Day 1. Tuesday: Day 2. Wednesday: Rest Thursday: Day 3. Friday: Day 4. Saturday: Rest/Optional HIIT Sunday: Rest

Second phase for optimized muscle building

Date:____________ Day 1. Lower body + Core Week number:____/11

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Back squat warm up

2 15 Normal 1min
-50% weights

Back squat 3 8-10 Normal 2min

Barbell lunges 3 8-10* Normal 2min

Cable kickbacks 4 20* Normal 1-2min

Standing cable hip Slow

2 12* 1-2min
abductions negative

Abs circuit 3 10-12 Normal 2min

Knee raises on parallel

bars

Plate twist

Scissor kicks

* Per leg
 Second phase for optimized muscle building

Date:____________ Day 2. Upper body Week number:____/11

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Dumbbell bench press

2 15 Normal 1min
warm up -50% weights

Slow
Dumbbell bench press 3 8-10 2min
negative

Banded pull up 3 max Normal 2min

Push up 3 max Normal 2min

Bend-over barbell row 3 8-10 Normal 2min

Seated row 3 15 Normal 2min

 Second phase for optimized muscle building

Date:____________ Day 3. Lower body Week number:____/11

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Non-weighted squats 2 20 Normal 1min

Hip thrust
3 15 Normal 2min
(band around legs)

Front squat 3 8-10 Normal 2min

Bulgarian squat 3 8-10* Normal 2min

Weighted squat jumps

4 max Normal 2min
(10lbs/5kg plate)
*Per leg
 Second phase for optimized muscle building

Date:____________ Day 4. Upper body + Core Week number:____/11

Set 1 Set 2 Set 3 Set 4

Exercise Sets Reps Tempo Rest
weight/reps weight/reps weight/reps weight/reps

Standing dumbbell
2 15 Normal 1min
shoulder press -50%weights

Standing dumbbell
3 8-10 Normal 2min
shoulder press

Standing rear delt

3 12 Normal 1-2min
dumbbell raises

Alternating kettlebell press 3 8-10 Normal 1-2min

Slow
Arm superset 3 12 2min
negative

Standing bicep cable curl

Standing triceps
pushdown

Abs circuit 3 10-12 Slow 2min

Hanging leg raises

Otis ups

Roman chair side

bends