FitPlan — Her Personal Fitness App

🔥 Day 1 Starts Now

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April 5 · Tap today to see your plan

TODAY

May

2026

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Gym Day

Active Recovery

✓ Completed

GYM DAY🏋️ 24-HOUR FITNESS

Morning: Fasted Cardio | Afternoon/Evening: Resistance

💪 LOWER BODY — Glutes & Quads

She goes HARD on Mondays! Two-a-day · Low Carb Day

AM: 45

MIN

GlutesQuadsHamstringsCore

⚠️ PHENTERMINE PROTOCOL: Heart rate MUST stay under 165 BPM at all times. No caffeine, no pre-workout, no thermogenics. Wear your Apple Watch or Fitbit. LOW CARB DAY — under 60g carbs. Force yourself to eat your protein even if not hungry!

🔴 LOW CARB DAY— Check Meal Plan for today's foods

⚠️ PHENTERMINE: Keep heart rate UNDER 165 BPM at all times. No caffeine or pre-workout.

⚡

TWO-A-DAY PROTOCOL

Morning fasted cardio + Evening resistance training

Warm-Up

5 min treadmill walk + banded glute activation: clamshells x15 each side, glute bridges x20

Cool-Down

10 min: pigeon pose, child's pose, hamstring stretch, hip flexor stretch

Overall Progress

0/6 exercises

🌅

SESSION 1 — MORNING

Fasted cardio · Empty stomach · Before 12 PM

Incline Treadmill Walk

Full Body Cardio · Treadmill

1 sets45–60 minRest: N/A

10–12% incline at 3.0 mph. Hands OFF the rails. HR 120–135 BPM. This is fasted fat burn — the most effective cardio for fat loss.

Plank Hold (Core Finisher)

Core · Bodyweight

3 sets45 secRest: 30 sec

After cardio — squeeze abs, glutes, quads. Flat back. No sagging hips. Belly fat destroyer.

Bicycle Crunch (Core Finisher)

Obliques + Abs · Mat

3 sets20 each sideRest: 30 sec

Slow and controlled. Elbow to opposite knee. No neck pulling. Targets obliques and lower belly.

🌙

SESSION 2 — EVENING

Resistance training · After 12 PM · Eat first!

⭐ FAVORITE

Barbell Hip Thrust

Glutes (Primary) · Barbell + Bench

4 sets10–12 repsRest: 90 sec

FAVORITE — Monday opener! Upper back on bench, barbell padded across hips. Drive through heels, squeeze glutes HARD at the top for 1 full second. This is your heaviest lift of the week!

⭐ FAVORITE

Bulgarian Split Squat

Glutes + Quads · Dumbbells + Bench

3 sets10 reps each legRest: 90 sec

FAVORITE — Rear foot elevated on bench. Front foot far enough forward so knee stays behind toes. Drop straight down, drive through front heel. More glute than a regular squat!

⭐ FAVORITE

Romanian Deadlift (RDL)

Hamstrings + Glutes · Barbell or Dumbbells

4 sets10–12 repsRest: 90 sec

FAVORITE. Hinge at hips — NOT a squat. Push hips BACK, bar drags close to legs, flat back. Feel the deep hamstring stretch at the bottom.

Leg Press (Feet High & Wide)

Glutes + Quads + Inner Thighs · Leg Press Machine

3 sets15 repsRest: 60 sec

Place feet HIGH and WIDE on the platform. This targets glutes and inner thighs more than quads. Full range of motion — lower until knees are at 90°.

Lying Leg Curls

Hamstrings · Leg Curl Machine

3 sets15 repsRest: 60 sec

Curl the weight all the way up, squeeze hamstrings at the top for 1 second. Lower slowly — 3 count on the way down. This isolates the hamstrings perfectly.