Alexa Stanco

Week 1
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Squats  3  6  2  Link  These are HEAVY. Sit back into your hips and get low.         

Barbell Hip Thrust  3  15  1.5  Link  Big squeeze at the top. Push your knees outwards with each         
rep. 

Banded RDL   3  20  1  Link  Emphasis on the thrust at the top.         

Weighted Step Up  3  15  1  Link  Big stretch. Don’t fully extend at the top to keep emphasis on         
your glutes. 

Machine Hip  3  10  1.5    Sit back on the machine. These are relatively heavy.         
Abduction 
*Rest is in minutes 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Standing Military  3  6  2  Link  Tuck in your hips to brace your core. Heavy.         
Press 

Seated Lat Pulldown  3  10  1  Link  Wide grip.         

Close Grip Shoulder  3  15  1  Link           

Press 

Single Arm Cable  3  15  1  Link  Pull down the weight with your lat.          
Lat Pulldown 

Bicep Curls on cable  3  15,  1  Link           

SS Tricep Extension  15  Link 
on Cable 

Cable Face Pulls  3  15  1  Link   Keep elbows HIGH.         

                   
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Sumo Deadlift  3  5  2  Link  These are HEAVY. Sit back into your hips and abduct your         
knees before each rep. 

Bulgarian Split  3  20  1  Link  Be sure your hips are in-line before you begin.         
Squats  each 

Banded Hip Thrusts  3  30  1  Link  Back elevated on bench. Force your knees outwards as you         
thrust up. 

Lying Hamstring  3  15  1  Link  Keep your butt down.         

Curl 

Banded Hip  3  30,  1.5  Link  Lean forward for the abductions.         
Abduction SS Seated  12 
Calf Raise 
*Rest is in minutes 
 
Day 4 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Walking Lunges  3  15  1.5  Link  Big stretch. Anterior pelvic tilt at the bottom.         
each 

Cable Pull Throughs  3  10  1  Link  Keep chin tucked.         

Banded Hip Thrust  2  30  1  Link  Thrust up, abduct, lower, repeat.          
into Abduction 

Incline Chest Press  3  12  1  Link           

Chest Supported  3  8  1.5  Link  Hands wider than shoulder width. Same as deadlift position.         
Row  Row up and squeeze your lats. 

Assisted Chin Up  4  3  1    If you do not have assisted chin-up machine, use bands         
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Banded Hip Thrust  3  20  1  Link  Lay on floor         

Banded Lying Clams  3  20  1  Link           

Banded Squat  2  30  1  Link           

Bouncer 

Ab circuit:                   

1. Reverse Ab Crunch  1  20  0             

2. Plank  1  1  0             
min 

3. Alternating Bike  1  20  1     Repeat 1-3, 3x through.         

Crunches  each 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 2
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Squats  3  5, 8,  2  Link  Work up to 5 reps. Perform 5 reps, drop weight perform 8, drop         
12  weight perform 12 

1 ¼ Barbell Hip  3  15  1.5  Link  Perform 1 full rep upwards, then a ¼ rep, then repeat. 1 rep,         
Thrust  1/4th rep, repeat. Think of it as a “pulse” at the top. 

RDL   3  8  1  Link  These are HEAVY. Sit your hips BACK.         

Smith Machine  3  15 ea  1    Sit back into your hips/feet, alternate with a lot of force in         
Alternating Lunges  your heels.  

Cable Hip Abduction  3  20  1.5  Link  Sit back on the machine. These are relatively heavy.         
*Rest is in minutes 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Seated Machine  3  8-10  2  Link  These are heavy. Be sure your shoulders are up against the         
Shoulder Press  machine. ​Go to failure. 

Seated Lat Pulldown  3  12  1  Link  Wide grip.         

Cable Lean Away  3  15  1  Link  Lean away from cable and drag weight away.          
Lateral Raise 

Single Arm Cable  3  10  1  Link  Pull down the weight with your lat.          
Lat Pulldown 

Bicep Curls on cable  3  10,  1  Link  Take each to failure         

SS Tricep Extension  10  Link 
on Cable 

Cable Face Pulls  3  25  1  Link   Keep elbows HIGH.         

                   
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Sumo Deadlift  3  8-10  2  Link  These are HEAVY. Sit back into your hips and abduct your         
knees before each rep.  

Bulgarian Split  3  10,  1  Link  10 HEAVY, drop weight, 10 Bodyweight         

Squats  10 

Banded Hip Thrusts  3  30  1  Link  Back elevated on bench. Force your knees outwards as you         
thrust up. 

Lying Hamstring  3  12  1  Link  Keep your butt down.         

Curl 

Banded Hip  3  40,  1.5  Link  Lean forward for the abductions.         
Abduction SS Seated  20 
Calf Raise 
*Rest is in minutes 
 
Day 4 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Walking Lunges  3  20  1.5  Link  Big stretch. Anterior pelvic tilt at the bottom.         
each 

Cable Pull Throughs  3  15  1  Link  Keep chin tucked.         

Banded Hip Thrust  3  30  1    Thrust up, abduct, lower, repeat.          

into Abduction 

Incline Chest Fly  3  15  1  Link           

Chest Supported  3  10  1.5  Link  Hands wider than shoulder width. Same as deadlift position.         
Row  Row up and squeeze your lats. 

Assisted Chin Up  5  3  1    If you do not have assisted chin-up machine, use bands         
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Banded Hip Thrust  3  20  1  Link  Lay on floor         

Banded Lying Clams  3  20  1  Link           

Banded Squat  2  30  1  Link           

Bouncer 

Ab circuit:                   

1. Lying Leg Raise  1  1  0             

min 

2. Mountain  1  1  0             
Climbers  min 

3. Plank  1  1  1     Repeat 1-3, 3x through.         

min 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 3
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Squats  4  5, 8,  2  Link  Work up to 5 reps. Perform 5 reps, drop weight perform 8, drop         
12,2 weight perform 12 
0 

1 ¼ Barbell Hip  4  15  1.5  Link  Perform 1 full rep upwards, then a ¼ rep, then repeat. 1 rep,         
Thrust  1/4th rep, repeat. Think of it as a “pulse” at the top. 

RDL   3  15  1  Link  These are HEAVY. Sit your hips BACK.         

Smith Machine  3  15 ea  1    Sit back into your hips/feet, alternate with a lot of force in         
Alternating Lunges  your heels.  

Cable Hip Abduction  3  25  1.5  Link  Sit back on the machine. These are relatively heavy.         
*Rest is in minutes 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Seated Machine  4  6  2  Link  These are heavy. Be sure your shoulders are up against the         
Shoulder Press  machine. ​Go to failure. 

Seated Lat Pulldown  3  15  1  Link  Wide grip.         

Cable Lean Away  3  20  1  Link  Lean away from cable and drag weight away.          
Lateral Raise 

Single Arm Cable  3  15  1  Link  Pull down the weight with your lat.          
Lat Pulldown 

Bicep Curls on cable  3  15,  1  Link  Take each to failure         

SS Tricep Extension  15  Link 
on Cable 

Cable Face Pulls  3  30  1  Link   Keep elbows HIGH.         

                   

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
*Rest is in minutes 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Sumo Deadlift  3  5  2  Link  These are HEAVY. Sit back into your hips and abduct your         
knees before each rep.  

Bulgarian Split  3  8, 15  1  Link  8HEAVY, drop weight, 15Bodyweight         

Squats 

Banded Hip Thrusts  3  40  1  Link  Back elevated on bench. Force your knees outwards as you         
thrust up. 

Lying Hamstring  3  15  1  Link  Keep your butt down.         

Curl 

Banded Hip  3  50,  1.5  Link  Lean forward for the abductions.         
Abduction SS Seated  10 
Calf Raise 
*Rest is in minutes 
 
Day 4 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Walking Lunges  3  25  1.5  Link  Big stretch. Anterior pelvic tilt at the bottom.         
each 

Cable Pull Throughs  3  20  1  Link  Keep chin tucked.         

Banded Hip Thrust  3  35  1    Thrust up, abduct, lower, repeat.          

into Abduction 

Incline Chest Fly  3  15  1  Link           

Chest Supported  3  10  1.5  Link  Hands wider than shoulder width. Same as deadlift position.         
Row  Row up and squeeze your lats. 

Assisted Chin Up  5  4  1    If you do not have assisted chin-up machine, use bands         

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
*Rest is in minutes 
 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Banded Hip Thrust  3  20  1  Link  Lay on floor         

Banded Lying Clams  3  20  1  Link           

Banded Squat  2  30  1  Link           

Bouncer 

Ab circuit:                   

1. Reverse Crunch  1  1  0             
min 

2. Elbow to hand  1  1  0             
plank  min 

3. Bike Crunches  1  1  1     Repeat 1-3, 3x through.         

min 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 4
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Squats  5  5  3  Link  These are HEAVY. Work up to the weight you will be using and         
challenge yourself.  

1 ¼ Barbell Hip  4  20  1.5  Link  Perform 1 full rep upwards, then a ¼ rep, then repeat. 1 rep,         
Thrust  1/4th rep, repeat. Think of it as a “pulse” at the top. 

RDL   3  15  1  Link  These are HEAVY. Sit your hips BACK.         

Smith Machine  3  15 ea  1    Sit back into your hips/feet, alternate with a lot of force in         
Alternating Lunges  your heels.  

Cable Hip Abduction  3  25  1.5  Link  Sit back on the machine. These are relatively heavy.         
*Rest is in minutes 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Seated Machine  4  10  2  Link  These are heavy. Be sure your shoulders are up against the         
Shoulder Press  machine. ​Go to failure. 

Seated Lat Pulldown  3  15  1  Link  Wide grip.         

Cable Lean Away  3  12  1  Link  Lean away from cable and drag weight away.          
Lateral Raise 

Single Arm Cable  3  15  1  Link  Pull down the weight with your lat.          
Lat Pulldown 

Bicep Curls on cable  3  15,  1  Link  Take each to failure         

SS Tricep Extension  15  Link 
on Cable 

Cable Face Pulls  3  12  1  Link   Keep elbows HIGH.         

Cable Ab Crunches  3  12  1    Round your back         

*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Sumo Deadlift  4  5-8  2  Link  These are HEAVY. Sit back into your hips and abduct your         
knees before each rep.  

Bulgarian Split  3  8, 15  1  Link  8HEAVY, drop weight, 15Bodyweight         

Squats 

Banded Hip Thrusts  3  40  1  Link  Back elevated on bench. Force your knees outwards as you         
thrust up. 

Lying Hamstring  3  20  1  Link  Keep your butt down.         

Curl 

Banded Hip  3  50,  1.5  Link  Lean forward for the abductions.         
Abduction SS Seated  10 
Calf Raise 
*Rest is in minutes 
 
Day 4 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Walking Lunges  3  25  1.5  Link  Big stretch. Anterior pelvic tilt at the bottom.         
each 

Cable Pull Throughs  3  25  1  Link  Keep chin tucked.         

Banded Hip Thrust  3  40  1    Thrust up, abduct, lower, repeat.          

into Abduction 

Incline Chest Fly  3  12  1  Link           

Chest Supported  3  12  1.5  Link  Hands wider than shoulder width. Same as deadlift position.         
Row  Row up and squeeze your lats. 

Assisted Chin Up  5  6  1    If you do not have assisted chin-up machine, use bands         
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Banded Hip Thrust  3  20  1  Link  Lay on floor         

Banded Lying Clams  3  20  1  Link           

Banded Squat  2  30  1  Link           

Bouncer 

Ab circuit:                   

1. Mountain  1  1  0             
Climbers  min 

2. Side Plank L  1  1  0             
min 

3. Side Plank R  1  1  1     Repeat 1-3, 3x through.         

min 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 5
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Lying Hamstring  3  10  1.5  Link  These should be heavy. Be sure not to let your body raise up as         
Curls    you perform them.   

Heels Elevated  3  8  2  Link  Place a plate under your heels and turn your feet out to         
Squat   (3rd  perform the squat 
clip) 

Hip Thrusts   3  10  2  Link  Tuck your tailbone under and thrust up with squeeze in your         
glutes 

Cable Kickbacks  3  15  1  Link  Step slightly away from the cable and sweep your leg back         
with a big squeeze 

Side Step Ups  3  10  1.5  Link  Step up onto a challenging bench or platform holding the         
weight at your sides or overhead 

Machine Abductions  3  15,15  1    Lean forward for the first set then lean back for the second         
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Incline DB Chest  3  10  1.5  Link  On incline bench, press dumbbells up and squeeze chest at         
Press    top 

Incline Chest Fly  3  12  1.5  Link  On incline bench, fly dumbbells together with slight bend in         
elbow 

High Bicep Curls SS  3  12 ea  1  Link  Curl the weight with one arm, go right into tricep extensions         
Single Arm Tricep  Link  on the cable 
Extensions 

Cable Bicep Curls SS  3  15 ea  1  Link  Perform bicep curls on the cable then go straight into OH         
Cable OH Tricep  Link  tricep extensions o
​ n the cable 
Extensions 

Push Ups  3  amrap  1.5  Link           

Seated Shoulder  3  10  2  Link  Be sure to brace your core and press up with power.          
Press 

DB Lateral Raises  2  amrap  1.5  Link  Each set should be until failure.          
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

RDL  3  8  2-3  Link  PUSH THESE- they’re heavy!         

Reverse Lunges on  3  12  2    Sit back into your heels as you perform each lunge backwards         
Smith Machine 

Cable Pull Throughs  3  15  1.5  Link  Tuck your chin. Your hands stay in place locked in between the         
middle of your legs 

Single Leg Hip  3  20  1  Link  Be sure your hips are in line and thrust upwards.          
Thrust 

Lying Hamstring  3  20  1  Link  Keep your body flat and focus on engaging your glutes. Place         
Curls with Band  resistance band around your knees. 

Hip Thrusts SS  3  10,  2  Link  Perform your barbell hip thrust and go right into banded hip         
Banded Hip Thrust  15  Link  thrust. Band at knees, do these with your back elevated on a 
bench 

Seated Calf Raises  3  20  1             

*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 4 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Barbell Deadlift  3  8  2- Link  Conventional deadlift. Have a flat back and draw your traps         
3  down while raising your chest up to pull the weight. Engage 
your lower body and lats. 

Cable Pushdown SS  3  15, 12  1  Link  Be sure your lats are engaged through the entirety of both         
High DB Row  (4th  exercises.  
video) 
Link 
(1st 
video) 

Neutral Grip Pull Up  3  8  1.5  Link  Look up as you pull up. Engage lats.         
Machine  (1st 
video) 

Bent Over Barbell  3  10  1.5  Link  Head down. Overhead grip, row to your belly button.         
Rows 

Wide Grip Lat  3  10, 15  1  Link  Hands wider than shoulder width apart. Pull down with your         
Pulldown SS Wide  Link  lats. Go right into wide grip row. 
Grip Seated Row  (5th 
clip) 

Tri Set: A. “V” High  1  amrap  0  Link  Perform each exercise back to back without rest. THIS IS         
Leg Press B.  Link  BRUTAL. KILL THIS. 
Bulgarian Split  Link 
Squat C. Banded Hip   
Thrust 
*Rest is in minutes 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Banded Abductions  2  30  30s  Link  Band at knee, raise leg up and down         

Banded Lying Clams  3  25  30s  Link  Band at knee, open and close knee while laying on your side         

Banded Thrusters   3  25  30s  Link  Lay on side, band at knee, separate legs and thrust up         

                   

Knee to elbow in    1  0             

Plank Position  min 

Reverse Crunches    1  0             
min 

Burpees    1  0    Perform each one through then rest and repeat          

min 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 6
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Lying Hamstring  3  15  1.5  Link  These should be heavy. Be sure not to let your body raise up as         
Curls    you perform them.   

Heels Elevated  3  10-12  2  Link  Place a plate under your heels and turn your feet out to         
Squat   (3rd  perform the squat 
clip) 

Hip Thrusts   3  12  2  Link  Tuck your tailbone under and thrust up with squeeze in your         
glutes 

Cable Kickbacks  3  15  1  Link  Step slightly away from the cable and sweep your leg back         
with a big squeeze 

Side Step Ups  3  10  1.5  Link  Step up onto a challenging bench or platform holding the         
weight at your sides or overhead 

Machine Abductions  3  15,15  1    Lean forward for the first set then lean back for the second         

Lying Leg Raises  3  15  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Incline DB Chest  3  12  1.5  Link  On incline bench, press dumbbells up and squeeze chest at         
Press    top 

Incline Chest Fly  3  15  1.5  Link  On incline bench, fly dumbbells together with slight bend in         
elbow 

High Bicep Curls SS  3  12 ea  1  Link  Curl the weight with one arm, go right into tricep extensions         
Single Arm Tricep  Link  on the cable 
Extensions 

Cable Bicep Curls SS  3  15 ea  1  Link  Perform bicep curls on the cable then go straight into OH         
Cable OH Tricep  Link  tricep extensions o
​ n the cable 
Extensions 

Push Ups  3  amrap  1.5  Link           

Seated Shoulder  3  10  2  Link  2 second eccentric. ​Be sure to brace your core and press up         
Press  with power.  

DB Lateral Raises  2  amrap  1.5  Link  Finish off with partial reps to complete the set of failure.         
Each set should be until failure.  

Ab Crunches   3  15  1    Round your lower back and tuck your chin to engage your         
core 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
Day 3 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Exercise  Sets  Reps  Rest  Video  Notes         
Demo 

RDL  3  8  2-3  Link  Slow eccentric (3 second) and shoot up​. PUSH THESE- they’re         
heavy! 

Reverse Lunges on  3  12  2    Sit back into your heels as you perform each lunge backwards         
Smith Machine 

Cable Pull Throughs  3  15  1.5  Link  Tuck your chin. Your hands stay in place locked in between the         
middle of your legs 

Single Leg Hip  3  20  1  Link  Slow eccentric​. Be sure your hips are in line and thrust         
Thrust  upwards.  

Lying Hamstring  3  20  1  Link  Keep your body flat and focus on engaging your glutes. Place         
Curls with Band  resistance band around your knees. 

Hip Thrusts SS  3  10,  2  Link  Perform your barbell hip thrust and go right into banded hip         
Banded Hip Thrust  15  Link  thrust. Band at knees, do these with your back elevated on a 
bench 

Seated Calf Raises  3  20  1             

Lying Leg Raises  3  15  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 
 
 
 
 
 
 
Day 4 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Barbell Deadlift  3  10-12  2- Link  Conventional deadlift. Have a flat back and draw your traps         
3  down while raising your chest up to pull the weight. Engage 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 your lower body and lats. 

Cable Pushdown SS  3  15, 12  1  Link  Be sure your lats are engaged through the entirety of both         
High DB Row  (4th  exercises.  
video) 
Link 
(1st 
video) 

Neutral Grip Pull Up  3  8  1.5  Link  Look up as you pull up. Engage lats.         
Machine  (1st 
video) 

Bent Over Barbell  3  8, 12  1.5  Link  8 reps, drop weight perform 12. Head down. Overhead grip,         
Rows  row to your belly button. 

Wide Grip Lat  3  10, 15  1  Link  Hands wider than shoulder width apart. Pull down with your         
Pulldown SS Wide  Link  lats. Go right into wide grip row. 
Grip Seated Row  (5th 
clip) 

Tri Set: A. “V” High  1  amrap  0  Link  Perform each exercise back to back without rest. THIS IS         
Leg Press B.  Link  BRUTAL. KILL THIS. 
Bulgarian Split  Link 
Squat C. Banded Hip   
Thrust 

Ab Crunches   3  15  1    Round your lower back and tuck your chin to engage your         
core 
*Rest is in minutes 
 
 
 
 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Banded Abductions  2  30  30 Link  Band at knee, raise leg up and down         

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 s 

Banded Lying Clams  3  25  30 Link  Band at knee, open and close knee while laying on your side         
s 

Banded Thrusters   3  25  30 Link  Lay on side, band at knee, separate legs and thrust up         
s 

Banded Squat Jumps  2  amrap  1     Band around knee. These are taken to failure. PUSH.         

Lying Leg Raises  3  15  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 7
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Lying Hamstring  3  6,15  1.5  Link  Drop set. 6 heavy to failure, drop the weight and complete 12         
Curls    reps.    

Heels Elevated  3  10-12  2  Link  Place a plate under your heels and turn your feet out to         
Squat   (3rd  perform the squat 
clip) 

Hip Thrusts   3  15  2  Link  Tuck your tailbone under and thrust up with squeeze in your         
glutes 

Cable Kickbacks  3  20  1  Link  Step slightly away from the cable and sweep your leg back         
with a big squeeze 

Side Step Ups  3  12  1.5  Link  Step up onto a challenging bench or platform holding the         
weight at your sides or overhead 

Machine Abductions  3  15,15  1    Lean forward for the first set then lean back for the second         

Lying Leg Raises  3  20  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Incline DB Chest  3  6-8  1.5  Link  On incline bench, press dumbbells up and squeeze chest at         
Press    top. These are heavy.  

Incline Chest Fly  3  12  1.5  Link  On incline bench, fly dumbbells together with slight bend in         
elbow 

High Bicep Curls SS  3  12 ea  1  Link  Curl the weight with one arm, go right into tricep extensions         
Single Arm Tricep  Link  on the cable 
Extensions 

Cable Bicep Curls SS  3  15 ea  1  Link  Perform bicep curls on the cable then go straight into OH         
Cable OH Tricep  Link  tricep extensions o
​ n the cable 
Extensions 

Push Ups  3  amrap  1.5  Link           

Seated Shoulder  3  10  2  Link  2 second eccentric. ​Be sure to brace your core and press up         
Press  with power.  

DB Lateral Raises  2  amrap  1.5  Link  Finish off with partial reps to complete the set of failure.         
Each set should be until failure.  

Ab Crunches   3  20  1    Round your lower back and tuck your chin to engage your         
core 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

RDL  3  10  2-3  Link  Slow eccentric (3 second) and shoot up​. PUSH THESE- they’re         
heavy! 

Reverse Lunges on  3  12  2    Sit back into your heels as you perform each lunge backwards         
Smith Machine 

Cable Pull Throughs  3  20  1.5  Link  Tuck your chin. Your hands stay in place locked in between the         
middle of your legs 

Single Leg Hip  3  20  1  Link  Slow eccentric​. Be sure your hips are in line and thrust         
Thrust  upwards.  

Lying Hamstring  3  20  1  Link  Keep your body flat and focus on engaging your glutes. Place         
Curls with Band  resistance band around your knees. 

Hip Thrusts SS  3  15,  2  Link  Perform your barbell hip thrust and go right into banded hip         
Banded Hip Thrust  15  Link  thrust. Band at knees, do these with your back elevated on a 
bench 

Seated Calf Raises  3  12  1    SLOW eccentric on these          

Lying Leg Raises  3  20  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
Day 4 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Barbell Deadlift  3  6, 10,  2- Link  Conventional deadlift. Have a flat back and draw your traps         
15  3  down while raising your chest up to pull the weight. Engage 
your lower body and lats. 

Cable Pushdown SS  3  15, 12  1  Link  Be sure your lats are engaged through the entirety of both         
High DB Row  (4th  exercises.  
video) 
Link 
(1st 
video) 

Neutral Grip Pull Up  3  8  1.5  Link  Look up as you pull up. Engage lats.         
Machine  (1st 
video) 

Bent Over Barbell  3  8, 12  1.5  Link  8 reps, drop weight perform 12. Head down. Overhead grip,         
Rows  row to your belly button. 

Wide Grip Lat  3  10, 15  1  Link  Hands wider than shoulder width apart. Pull down with your         
Pulldown SS Wide  Link  lats. Go right into wide grip row. 
Grip Seated Row  (5th 
clip) 

Tri Set: A. “V” High  1  amrap  0  Link  Perform each exercise back to back without rest. THIS IS         
Leg Press B.  Link  BRUTAL. KILL THIS. 
Bulgarian Split  Link 
Squat C. Banded Hip   
Thrust 

Ab Crunches   3  20  1    Round your lower back and tuck your chin to engage your         
core 
*Rest is in minutes 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Banded Abductions  2  30  30 Link  Band at knee, raise leg up and down         
s 

Banded Lying Clams  3  25  30 Link  Band at knee, open and close knee while laying on your side         
s 

Banded Thrusters   3  25  30 Link  Lay on side, band at knee, separate legs and thrust up         
s 

Banded Squat Jumps  2  amrap  1     Band around knee. These are taken to failure. PUSH.         

Lying Leg Raises  3  20  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 Week 8
Day 1 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Lying Hamstring  3  6,15  1.5  Link  Drop set. 6 heavy to failure, drop the weight and complete 12         
Curls    reps.    

Heels Elevated  4  8  2  Link  Heavy. Place a plate under your heels and turn your feet out to         
Squat   (3rd  perform the squat 
clip) 

Hip Thrusts   4  15  2  Link  Tuck your tailbone under and thrust up with squeeze in your         
glutes 

Cable Kickbacks  3  20  1  Link  Step slightly away from the cable and sweep your leg back         
with a big squeeze 

Side Step Ups  3  12  1.5  Link  Step up onto a challenging bench or platform holding the         
weight at your sides or overhead 

Machine Abductions  3  20,20  1    Lean forward for the first set then lean back for the second         

Lying Leg Raises  4  20  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 2 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

Incline DB Chest  4  6-8  1.5  Link  On incline bench, press dumbbells up and squeeze chest at         
Press    top. These are heavy.  

Incline Chest Fly  3  12  1.5  Link  On incline bench, fly dumbbells together with slight bend in         
elbow 

High Bicep Curls SS  3  12 ea  1  Link  Curl the weight with one arm, go right into tricep extensions         
Single Arm Tricep  Link  on the cable 
Extensions 

Cable Bicep Curls SS  3  15 ea  1  Link  Perform bicep curls on the cable then go straight into OH         
Cable OH Tricep  Link  tricep extensions o
​ n the cable 
Extensions 

Push Ups  4  amrap  1.5  Link           

Seated Shoulder  4  10  2  Link  2 second eccentric. ​Be sure to brace your core and press up         
Press  with power.  

DB Lateral Raises  2  amrap  1.5  Link  Finish off with partial reps to complete the set of failure.         
Each set should be until failure.  

Ab Crunches   4  20  1    Round your lower back and tuck your chin to engage your         
core 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
Day 3 

Exercise  Sets  Reps  Rest  Video  Notes         

Demo 

RDL  4  10  2-3  Link  Slow eccentric (3 second) and shoot up​. PUSH THESE- they’re         
heavy! 

Reverse Lunges on  3  12  2    Sit back into your heels as you perform each lunge backwards         
Smith Machine 

Cable Pull Throughs  3  20  1.5  Link  Tuck your chin. Your hands stay in place locked in between the         
middle of your legs 

Single Leg Hip  3  20  1  Link  Slow eccentric​. Be sure your hips are in line and thrust         
Thrust  upwards.  

Lying Hamstring  3  20  1  Link  Keep your body flat and focus on engaging your glutes. Place         
Curls with Band  resistance band around your knees. 

Hip Thrusts SS  4  15,  2  Link  Perform your barbell hip thrust and go right into banded hip         
Banded Hip Thrust  15  Link  thrust. Band at knees, do these with your back elevated on a 
bench 

Seated Calf Raises  3  12  1    SLOW eccentric on these          

Lying Leg Raises  4  20  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 
 
 
 
 
 
 
 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
Day 4 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Barbell Deadlift  4  3, 6,  2- Link  Conventional deadlift. Have a flat back and draw your traps         
(band around  10, 15  3  down while raising your chest up to pull the weight. Engage 
knees)  your lower body and lats. 

Cable Pushdown SS  3  15, 12  1  Link  Be sure your lats are engaged through the entirety of both         
High DB Row  (4th  exercises.  
video) 
Link 
(1st 
video) 

Neutral Grip Pull Up  3  8  1.5  Link  Look up as you pull up. Engage lats.         
Machine  (1st 
video) 

Bent Over Barbell  3  8, 12  1.5  Link  8 reps, drop weight perform 12. Head down. Overhead grip,         
Rows  row to your belly button. 

Wide Grip Lat  3  10, 15  1  Link  Hands wider than shoulder width apart. Pull down with your         
Pulldown SS Wide  Link  lats. Go right into wide grip row. 
Grip Seated Row  (5th 
clip) 

Tri Set: A. “V” High  1  amrap  0  Link  Perform each exercise back to back without rest. THIS IS         
Leg Press B.  Link  BRUTAL. KILL THIS. 
Bulgarian Split  Link 
Squat C. Banded Hip   
Thrust 

Ab Crunches   3  20  1    Round your lower back and tuck your chin to engage your         
core 
*Rest is in minutes 
 
 
 
 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.* 
 
Day 5: can be performed at-home 

Exercise  Sets  Reps  Re Video  Notes         

st  Demo 

Banded Abductions  3  30  30 Link  Band at knee, raise leg up and down         
s 

Banded Lying Clams  3  25  30 Link  Band at knee, open and close knee while laying on your side         
s 

Banded Thrusters   3  25  30 Link  Lay on side, band at knee, separate legs and thrust up         
s 

Banded Squat Jumps  2  amrap  1     Band around knee. These are taken to failure. PUSH.         

Lying Leg Raises  3  20  1    Be sure to tuck your chin and round your lower back so that         
you do not engage your hips/legs. 
*Rest is in minutes 

*These workouts are meant for participants into the​ “Add Mass to That Ass” 8-Week Transformation Challenge​ ONLY. Out of respect for Alexa Stanco and Alexa Stanco Training & Nutrition Inc., sharing of these workouts to 
outside an source(s) will not be tolerated.*