Phase 3: Elevate
Goal: Build Strength • Burn Fat • Improve Endurance • Build Confidence
Workout Time: 25–30 Minutes
Welcome to Phase 3!
Welcome to Elevate—the final phase of your TruFitTrish Beginner Transformation Program!
Take a moment to celebrate how far you've come. You started by learning the basics, built consistency through Momentum, and now you're ready to challenge yourself in new ways.
This program is designed to help you become stronger, more confident, and more comfortable in the gym while continuing to improve muscle tone, endurance, and overall fitness.
Coach Trish Tip 💛
Confidence isn't something you find—it's something you build one workout at a time.
Rest: 30–60 seconds between exercises.
Weekly Schedule
Monday: Lower Body Strength
Tuesday: Upper Body Push
Wednesday: Full Body Strength & Conditioning
Thursday: Glutes & Hamstrings
Friday: Upper Body Pull & Core
Saturday: Walk, Stretch, Yoga, or Active Recovery
Sunday: Rest & Recover
Before You Begin
Progressive Overload
By now you should feel comfortable with most of the exercises.
If you can complete all of your repetitions with excellent form and still feel like you have several repetitions left, it's time to increase your weight slightly.
Remember:
Good form always comes before heavier weight.
Day 1 – Lower Body Strength
Warm-Up (5 Minutes)
Walk on the treadmill.
Then complete:
- Bodyweight Squats ×10
- Glute Bridges ×10
- Leg Swings ×10 Each Leg
Leg Press Machine 3 Sets × 10 Reps
Increase your weight slightly from the previous phase if you're ready.
Press through your heels.
Avoid locking your knees.
Dumbbell Romanian Deadlift 3 Sets × 12 Reps
Keep the dumbbells close to your legs.
Hinge at your hips.
Squeeze your glutes as you stand.
Walking Dumbbell Lunges 3 Sets × 10 Each Leg
Take controlled steps.
Push through your front heel.
Leg Extension Machine 3 Sets × 12 Reps
Pause for one second at the top.
Lower slowly.
Standing Calf Raise Machine 3 Sets × 15 Reps
Pause briefly before lowering.
Lower Body Finisher
Complete 3 rounds:
- 15 Bodyweight Squats
- 20 Glute Bridge Pulses
- 30-Second Wall Sit
Cool Down
Stretch your lower body for 5 minutes.
Day 2 – Upper Body Push
Warm-Up
- Treadmill Walk
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
Chest Press Machine 3 Sets × 10–12 Reps
Move slowly.
Avoid locking your elbows.
Incline Dumbbell Press 3 Sets × 10 Reps
Lower the weights slowly.
Press upward with control.
Shoulder Press Machine 3 Sets × 10 Reps
Keep your core tight.
Press overhead.
Dumbbell Lateral Raise 3 Sets × 12 Reps
Raise only to shoulder height.
Lower slowly.
Cable Triceps Pushdown 3 Sets × 12 Reps
Fully extend your arms.
Return with control.
Front Plank Hold 45 Seconds
Modify from your knees if needed.
Push Day Finisher
Complete 3 rounds.
- 10 Push-Ups (Bench or Floor)
- 10 Shoulder Presses
- 20 Mountain Climbers
Cool Down
Stretch your chest, shoulders, and triceps.
Day 3 – Full Body Strength & Conditioning
Warm-Up
Walk on the treadmill for 5 minutes.
Then complete:
- Bodyweight Squats
- Arm Circles
- Hip Circles
- Walking Lunges
Goblet Squat 3 Sets × 12 Reps
Sit your hips back.
Press through your heels.
Assisted Pull-Up Machine 3 Sets × 8–10 Reps
Use enough assistance to complete every repetition with excellent form.
Dumbbell Bench Press 3 Sets × 10 Reps
Lower with control.
Press smoothly.
Cable Wood Chops 3 Sets × 12 Each Side
Rotate through your core.
Move slowly.
Dumbbell Step-Ups 3 Sets × 10 Each Leg
Drive through your heel.
Lower slowly.
Conditioning Challenge
Complete as many rounds as possible in 5 minutes.
- 10 Squats
- 10 Dumbbell Swings
- 10 Push-Ups
- 20 High Knees
Cool Down
Stretch your entire body.
Day 4 – Glutes & Hamstrings
Warm-Up
- Treadmill Walk
- Glute Bridges
- Hip Circles
- Leg Swings
Hip Thrust Machine 3 Sets × 12 Reps
Pause for two seconds at the top.
Squeeze your glutes.
Seated Hamstring Curl Machine 3 Sets × 12 Reps
Move slowly.
Control the weight.
Smith Machine Box Squat 3 Sets × 10 Reps
Lower until you lightly touch the bench.
Stand by pressing through your heels.
Glute Kickback Machine 3 Sets × 12 Each Leg
Move slowly.
Avoid swinging.
Banded Lateral Walks 3 Sets × 15 Steps Each Direction
Stay in a slight squat.
Glute Burnout
Complete twice.
- 20 Frog Pumps
- 20 Donkey Kicks Each Leg
- 20 Fire Hydrants Each Leg
Cool Down
Stretch your glutes, quads, hamstrings, and hips.
Day 5 – Upper Body Pull & Core
Warm-Up
Walk on the treadmill.
Complete:
- Arm Circles
- Cat-Cow Stretch
- Band Pull-Aparts
Lat Pulldown Machine 3 Sets × 12 Reps
Pull toward your upper chest.
Return slowly.
Seated Cable Row 3 Sets × 12 Reps
Squeeze your shoulder blades together.
Lower with control.
Dumbbell Reverse Fly 3 Sets × 12 Reps
Raise your arms to shoulder height.
Move slowly.
Dumbbell Hammer Curl 3 Sets × 12 Reps
Keep your elbows close to your sides.
Avoid swinging.
Cable Face Pulls 3 Sets × 15 Reps
Pause for one second with every repetition.
Farmer Carry 3 Rounds × 45 Seconds
Walk tall.
Keep your shoulders relaxed and your core tight.
Side Plank Hold 30 Seconds Each Side
Modify from your knees if needed.
Pull Day Finisher
Complete as many rounds as possible in 5 minutes.
- 10 Seated Rows
- 10 Dumbbell Swings
- 10 Squat to Press
- 20 High Knees
Cool Down
Stretch your:
- Chest
- Back
- Shoulders
- Biceps
- Forearms
Take slow, deep breaths.
Weekly Progression
Week 1
Focus on excellent technique and consistent workouts.
Week 2
Increase one or two repetitions where possible.
Week 3
Increase your weight slightly while maintaining proper form.
Week 4
Reduce your weights by about 25% to allow your body to recover before beginning another training cycle.
Gym Confidence Tips 💛
- Remember where you started and celebrate how far you've come.
- Challenge yourself—but never sacrifice good form.
- Strength training is one of the greatest investments you can make in your long-term health.
- Progress is measured by consistency, not perfection.
- The strongest version of you is still ahead.
Coach Trish's Corner 💛
Today, you're not the same woman who walked into the gym on Day One.
You've learned new skills, built confidence, and proven to yourself that you're capable of more than you imagined. Every workout, every rep, and every choice to keep showing up has made you stronger—not just physically, but mentally too.
This may be the end of this program, but it's only the beginning of your journey. Keep lifting. Keep growing. Keep believing in yourself.
You've earned this.
Feel Better. Move Better. Be Better.
Movement is Medicine.