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FIT IN
Six-Week Workout Split

@dbftfitguide
 Hello!
First off – thank you for supporting me and taking the chance to purchase this “mini guide”. I know how hard
it can be to purchase online programming – but rest assured that this is going to aid you within your journey!

For those of you who are new here, my name is Desiree Scoggin. I am an ACSM-Certified Personal Trainer
and hold a Bachelors Degree of Science in Exercise Science. I founded “desbfittraining” in February 2017, and
since then have been helping many women within their fitness journeys.

As my own journey has been quite up and down – my goal as a trainer is to provide others with information
I wish I could’ve had. I am here to provide you with a blueprint to improve your fitness journey.

So, Welcome to Fit in Six.

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What’s Inside?
This is a six week program that includes a five day per
week split. The split includes two lower body days, and TABLE OF CONTENTS
three upper body days split into different muscle groups.

Every exercise within the guide will have a video demo 1……………………………Welcome
available on my Instagram page (@dbftfitguide) – these
will all be searchable by hashtag, which is given to you 2…………….FAQs and Glossary
within each workout. 4……………………Workout Splits
P.S.: If you don’t own any resistance bands: ORDER SOME 7………………….Abs and Cardio
NOW. Go to Amazon.com and search 4kor resistance
bands, these are my go-to!

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 Got Questions?
How are sets/reps counted?
All sets will be written out like this (ex: 4x10) – this would show that there are 4 SETS of 10 REPS. Now,
if you see something like this (ex: 4x10,10,8,8) – that means that there are 4 sets but the first 2 sets are
10 reps and the other 2 sets are of 8 = four total sets with different rep counts.

What supplements do I need?

These will only SUPPLEMENT your activity – these are not to be mistaken as “magical potions.” each
has their own purpose, but these are suggested!

- Fish oil (during the day)

- Multivitamin (during the day)
- Creatine Monohydrate (post workout)
- Protein powder (post workout)
- Probiotic (during the day)

I use and highly trust Unico Nutrition. If you choose to order any products, my code, “desbfit” can
save 20%. Let me know if you have any questions about my favorite flavors or products!

Should I be doing cardio?

Cardio is another way to get into a caloric deficit without taking away food, Doing cardio = energy
and caloric expenditure which can aide in weight loss. HOWEVER, it an also result in muscle
breakdown.

Depending on your goals you need to make sure you are doing the proper amount, if any at all!
Overall, be sure if you are still implementing cardio based on your goals during this program, but be
cautious of “overtraining.”

How to measure progress: TAKE PICTURES

• in the same spot, around the same time of day, and same day each week for best comparison.
• NO SELFIES!!!!! Set up a timer!
• Take a front, back, side picture— relaxed/natural pose, and then add a front facing double bicep
flex!
• Full body (head to toe)
• OPTIONAL: I want to see your transformation and be able to show others what they can do on
my Instagram and website. crop out your face and email me at desbfit@gmail.com. attach in the
body of an email week 1 pictures and a collage for comparison after week 6!

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 More Questions
What should I do for food pre and post workout?
• I DO NOT recommend training fasted (aka: without any food being eaten), get a meal of large
snack in you at least 1-2 hours before your workout and 1-3 hours after.
• EAT ALL THE CARBS, fast acting carbs are key to recovery and aid in Muscle Protein Synthesis.
They also replenish glycogen stores that you lose during activity.

How can I find my macros?

Here are two sites to help you calculate your personal macros:
• https://www.katyhearnfit.com/macro-calculator.html
• www.avatarnutrition.com

Counting macros is NOT needed, however it is a great way to learn about your body, notice what
kind of food you’re putting into it, and a way to see results! Utilize the sites above to learn more,
and figure out what’s best for you.

What can I expect out of this guide?

You can expect to gain some knowledge of new exercises, and the ability to have a guided
workout in the gym. Sometimes, it is awkward going in by yourself and aimlessly walking around
wondering what to do next. With the guide, you will perform the same exercises weekly to see
not only weights increase, but also gain confidence with some new moves!

Glossary:
DB: Dumbbell ALT.: Alternating Ecc: Eccentric
KB: Kettlebell S.: Seconds (0-0-0): Tempo Work,
BB: Barbell R,L,T: Right, Left, See Notes
SL: Single Leg Together

NOW – head over to @dbftfitguide hit “follow”, then request to be added to the
private Facebook group
(search: DBFT Fit Guide), and LET’S GET TO WORK!
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 TRACK YOUR PROGRESS
Week 1: Forget your “Flaws”
Negative thoughts are guaranteed to bring you down. Be grateful for your gifts, and you can’t help
but learn to love your body.
Week 2: Shake it Off
You can’t control what happens, but you can control your reaction to what happens. Letting go
leaves you free to reach your fullest potential.
Week 3: Enjoy Yourself!
A healthy lifestyle isn’t about deprivation -- it’s about celebration. Eat foods that make you feel good,
find workouts you like, and by all means, treat yourself when the time is right!
Week 4: A New Day is a New Opportunity
As long as you’re living, every day, every moment, is a chance for success. Each morning you wake
up is a blessing from God. Seize the day.
Week 5: Keep At It
It’s not what you do some of the time, it’s what you do most of the time that
counts. Never give up, and you’ll never fail.
Week 6: Settle in for the Ride
Trying to lose weight or shape up in record speed will only leave you disappointed (and exhausted!).
Think of fitness as a journey comprised of many small steps -- and a few inevitable setbacks -- and
you’re much more likely to reach your goals.

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AY E, YO U
DI D I T!
INSTA: @Desb___
Fitness Videos: @DBFTFITGUIDE
YOUTUBE: DESIREE SCOGGIN FITNESS
TWITTER: @DESBFIT
FACEBOOK: DESBFITTRAINING
#DBFTGUIDE
#DBFTCHALLENGE

Designed By
Brooke_Battersby 8