GET LEAN,

STAY HEALTHY
Hanna Öberg
@HANNAOEBERG // #FITOEBERG
ABOUT
Main goal with the guide: Shred and tone your shape & physique
8 weeks guide
2 weeks split
10 different workouts

Including:
Weight lifting (have to have access to the gym)
Cardio

Information:
- 5 days workout
- 2 days resting
- 3 lower body days / 2 upper body days /week
(Recommended weekly split: 2-3 days workout. 1 day rest. Repeat!)
EVERY DAY GOAL: 10.000 steps /day

Explaining Methods:
TUT – Time under Tension:
For example: Hip Thurst TUT: 1-1-3
MEANING: This is the speed of the movement in the performing
exercise.
1 – Thrust up the weights in 1 sec
1 – Hold the weights up and squeeze for 1 sec
3 – Lower phase 3 sec

SUPERSET (SS):
Working on two different exercises in the same set
For example: Biceps DB curls SUPERSET with Over head triceps
extensions. (no rest in between). Rest when you have done the full
superset.
PART 1 WEEKS 1-4

Day 1 - Lower Body Quads, Hamstrings & Glutes

1
Lying Leg Curl
T-U-T: 1-1-3
4 sets | 12 reps | Rest: 60s

2
Leg Press Duck Stance
T-U-T: 2-1-1
4 sets | 20 reps | Rest: 90s

3
Barbell Hip Thrusts
T-U-T: 1-2-2
5 sets | 12 reps | Rest: 120s

4
DB Romanian Deadlift
T-U-T: 2-1-1
I 4 sets | 12 reps

SUPERSET

4
DB Glute Bridges
T-U-T: 1-1-2
II 4 sets | 12 reps | Rest: 90s
PART 1 WEEKS 1-4

Day 1 - Lower Body Quads, Hamstrings & Glutes

5
DB Walking Lunges
3 sets | 10 reps each leg
Rest: 90s

Uphill power pulse walk (NO HANDS)

10 min level 5
CARDIO 5 min level 10
5 min level 15
20 min total
PART 1 WEEKS 1-4

Day 2 - Upper Body Back, Shoulders, Triceps, Abs

1
Chin up Neutral Grip
T-U-T: 1-1-2
5 sets | 8 reps | Rest: 90s

2
Seated Cable Rows
T-U-T: 1-1-3
5 sets | 12 reps | Rest: 60s

3
DB Front Raises
T-U-T: 1-1-2
I 4 sets | 12 reps

SUPERSET

3
DB Upright Rows
T-U-T: 1-1-2
II 4 sets | 12 reps | Rest: 90s

4
Cable Rope Triceps Extensions

T-U-T: 1-1-3
I 4 sets | 8 reps max

SUPERSET

4
Cable Rope Face Pull
T-U-T: 1-1-3
II 4 sets | 8 reps | Rest: 60s
PART 1 WEEKS 1-4

Day 2 - Upper Body Back, Shoulders, Triceps, Abs

5
DB Lateral Raises
T-U-T: 1-1-3
4 sets | 12 reps | Rest: 45s

20 min Sprints
30s ON
CARDIO
90s OFF walking
20 min total

3 rounds | 20 reps each exercise

ABS - Plank - Hand to foot

- Weighted Knee Crunches
CIRCUIT - Sive V-Ups
Rest: 60s between rounds
PART 1 WEEKS 1-4

Day 3 - Lower Body Quads, Hamstrings & Glutes

1
Barbell Sumo Deadlift
T-U-T: 1-1-4
6 sets | 10 reps | Rest: 120s

2
DB Alternating Split Squats
T-U-T: 3-1-1
I 5 sets | 10 reps

SUPERSET

2
DB Hell Elevate Goblet Squats
Heels on 20kg plate

T-U-T: 2-1-1
II 5 sets | 10 reps | Rest: 120s

3
DB Stiff Legged Deadlift
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s

4
BB-Stance Hip Thrusts
T-U-T: 1-1-2
3 sets | 12 reps | Rest: 60s

5
45* Back Extensions
Rounded Back
3 sets | 25 reps | Rest: 60s
PART 1 WEEKS 1-4

Day 3 - Lower Body Quads, Hamstrings & Glutes

20 min bicycle
CARDIO
Keep pulse up
PART 1 WEEKS 1-4

Day 4 - Upper Body Back, Shoulders, Biceps, Chest, Abs

Warmup: 10-15 crosstrainer

1
Barbell Deadlifts
T-U-T: 1-1-3
5 sets | 10 reps | Rest: 120s

2
Lat Pulldown
T-U-T: 1-0-3
4 sets | 12 reps | Rest: 45s

3
DB Seated Arnold Press
T-U-T: 3-1-1
I 4 sets | 12 reps

SUPERSET

3
DB Lateral Raises
T-U-T: 1-1-2
II 4 sets | 15 reps | Rest: 90s

4
DB Incline Chest Press
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 45s
PART 1 WEEKS 1-4

Day 4 - Upper Body Back, Shoulders, Biceps, Chest, Abs

5 I
DB Incline Back Flyes
5 sets | 12 reps

SUPERSET

5 II
DB Incline Biceps Spider Curls

5 sets | 12 reps | Rest: 45s

Abs Superset

6
4 rounds
- Cable crunches 20 reps
- Plank 30s
Rest: 45s between rounds

20 min Sprints + Walking

5 min sprint
20s ON | 10s OFF | 10 rounds
CARDIO 5 min walk (active rest)
5 min spint
20s ON | 10s OFF | 10 rounds
5 min walk (active rest)
PART 1 WEEKS 1-4

Day 5 - Lower Body Glute Focused | Warmup: 10-15 min bicycle

1
Hip Thrusts
T-U-T: 1-3-1
5 sets | 10 reps | Rest: 60s

2
High Bar Squats
T-U-T: 3-1-1
I 4 sets | 8 reps

SUPERSET

2
Alternating DB Box Step-ups
T-U-T: 1-1-2
II 4 sets | 12 reps each leg | Rest: 90s

3
Cable Pull Through
T-U-T: 3-1-2
4 sets | 15 reps | Rest: 60s

4
Cable Kick Backs
T-U-T: 1-1-2
3 sets | 12 reps | Rest: 45s
PART 1 WEEKS 1-4

Day 5 - Lower Body Glute Focused

5 Calf Raises Leg Press

3 sets | 15 reps | Rest: 60s

Uphill power pulse walk (NO HANDS)

10 min level 5
CARDIO 5 min level 10
5 min level 15
20 min total
PART 2 WEEKS 5-8

Day 1 - Lower Body Hamstrings & Glutes

1
BB Stiff Deadlift
T-U-T: 3-1-1
5 sets | 10 reps | Rest: 90s

2
Leg Press High & Wide Stance

T-U-T: 2-1-1
5 sets | 15 reps | Rest: 60s

3
Barbell Hip Thrust 1 & 1/4 reps

T-U-T: 1-1-2
4 sets | 10 reps | Rest: 60s

4
DB Single Leg RDL
T-U-T: 2-1-1
I 4 sets | 12 reps each leg

SUPERSET

4
45* Back Extensions Rounded Back

T-U-T: 2-1-2
II 4 sets | 12 reps | Rest: 120s
PART 2 WEEKS 5-8

Day 1 - Lower Body Hamstrings & Glutes

5
Smith Machine Kicks
T-U-T: 1-1-2
3 sets | 15 reps | Rest: 60s

Uphill Power Pulse Walk (No Hands)

CARDIO
20 min on level 7-10
PART 2 WEEKS 5-8

Day 2 - Upper Body Shoulders, Back, Biceps, Abs

Warmup: 10-15 min crosstrainer

1
Barbell Over Head Shoulder Press

T-U-T: 1-1-4
I 5 sets | 7 reps

SUPERSET

1
DB Upright Rows
T-U-T: 1-1-2
II 5 sets | 15 reps | Rest: 120s

2
Barbell Rows Reversed Grip
T-U-T: 1-1-3
5 sets | 10 reps | Rest: 60s

3
Narrow Grip Pulldowns
T-U-T: 1-1-2
4 sets | 12 reps | Rest: 45s

4
Single Arm DB Rows
T-U-T: 1-1-2
I 3 sets | 12 reps each arm

SUPERSET

4
DB Hammer Curls
T-U-T: 1-1-2
II 3 sets | 12 reps each arm | Rest: 90s
PART 2 WEEKS 5-8

Day 2 - Upper Body Shoulders, Back, Biceps, Abs

5 DB Back Flyes
3 sets | 15 reps | Rest: 45s

3 rounds | 10 reps each exercise

ABS - Hanging leg lifts
- Weighted single leg knee crunches
CIRCUIT - Russian twist 10 reps each side
Rest: 60s between rounds

20 min sprints
CARDIO
30s ON | 90s OFF Walking
PART 2 WEEKS 5-8

Day 3 - Lower Body Quads & Glutes

Warmup: 10-15 min bicycle

1
Leg Extensions (Dropset)
Drop 3 x 15 reps each | Rest: 90s

2
Barbell Hell Elevate Squats

T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s

Barbell Front Foot Elevaate

3
Split Squats

T-U-T: 3-1-1
4 sets | 10 reps | Rest: 60s

4
DB Single Leg Hip Thrust
T-U-T: 1-1-3
I 3 sets | 12 reps each leg

SUPERSET

4 II
Hyper Reversed Frog Pumps

3 sets | 20 reps | Rest: 60s

PART 2 WEEKS 5-8

Day 3 - Lower Body Quads & Glutes

5 Abdution Machine
4 sets | 15 reps | Rest: 45s

20 min bicycle
CARDIO
Keep pulse up
PART 2 WEEKS 5-8

Day 4 - Upper Body Back. Shoulders, Triceps, Chest, Abs

Warmup: 10-15 min crosstrainer

1
Pull ups (Banded if necessary)

T-U-T: 1-1-3
I 5 sets | 8 reps

SUPERSET

1
Cable Rope Rows
T-U-T: 1-1-2
II 5 sets | 15 reps | Rest: 120s

2
Back Extensions
T-U-T: 1-2-2
3 sets | 15 reps | Rest: 45s

Standing DB Lateral Raises

3
1 & 1/4 reps

T-U-T: 1-2-2
I 3 sets | 12 reps

SUPERSET

3
Seated DB Shoulder Press
T-U-T: 1-1-2
II 4 sets | 12 reps | Rest: 90s
PART 2 WEEKS 5-8

Day 4 - Upper Body Back. Shoulders, Triceps, Chest, Abs

Warmup: 10-15 min crosstrainer

4
Flat DB Chest Press
T-U-T: 1-1-2
I 3 sets | 15 reps

SUPERSET

4
DB Narrow Grip Triceps Press
T-U-T: 1-1-2
II 3 sets | 15 reps | Rest: 90s

3 rounds | 15 reps each exercise

- Crunches
ABS
- Knee to below crunches
CIRCUIT - Side plank hip dip
Rest: 45s between rounds

20 min Sprints + Walking

5 min sprint
20s ON | 10s OFF | 10 rounds
CARDIO 5 min walk (active rest)
5 min spint
20s ON | 10s OFF | 10 rounds
5 min walk (active rest)
PART 2 WEEKS 5-8

Day 5 - Lower Body Glute focus

Warmup: 10-15 min bicycle

Snaatch Grip Deadlifts

1
Feet Elevate on 20kg plate
T-U-T: 1-1-3
5 sets | 8 reps | Rest: 60s

2
Barbell Good Mornings
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s

3
DB Bulgarian Split Squats
T-U-T: 1-2-1
I 4 sets | 12 reps

SUPERSET

3
DB Frog Pumps
T-U-T: 1-2-1
II 4 sets | 15 reps | Rest: 120s

4
BB-Stance Hip Thrust
T-U-T: 1-1-2
4 sets | 15 reps | Rest: 60s
PART 2 WEEKS 5-8

Day 5 - Lower Body Glute focus

5
Standing Calf
Weighted Raises
3 sets | 15 reps | Rest: 60s

20 min total
5 min jog level 1-3
CARDIO 5min walk (active rest)
5 min jog level 3-5
5 min walk (active rest)