ABOUT THE PROGRAM
💫 Brand New Release!
Train like Blake. This is the exact style of training Blake Lively uses to build lean, strong muscle and sculpt the screen-ready physique you’ve seen in her most iconic roles. The focus? Fat loss, functional movement, and serious attention to lower-body sculpting.
🏋🏻♂️TRAINING SPLIT
+ Day 1: Full Body – Glutes & Hamstrings
+ Day 2: Full Body – Abs & Core
+ Day 3: Cardio Day (Low-Impact, High-Sweat)
+ Day 4: Full Body – Abs & Core
+ Day 5: Full Body – Strength
🟢 Includes progressive overload & smart training phases for continual fat-burning and muscle sculpting.
🛠️ PROGRAM STRUCTURE
Day 1: Full Body -Glutes & Hamstrings
+ Start the week with glute-focused lower-body strength, targeting the hamstrings, glutes, and quads for lean muscle development and fat burning.
+ Includes explosive movements like glute bridges and dead bugs, along with compound lifts like goblet squats and DB leg curls for building power, strength, and muscle definition.
Day 2: Full Body - Abs & Core
+ Target your core with a dynamic mix of core stabilization exercises and full-body movements to strengthen the abs, obliques, and lower back.
+ Focus on high-intensity core movements like cable crunches, side planks, and bird dog rows for a sculpted midsection and functional strength.
Day 3: Cardio Day
+ Keep your heart rate high and body burning fat with interval-based cardio circuits designed to test your endurance and maximize fat loss.
+ Includes intense rounds of "Pick Your Poison" cardio intervals, combining various modes of training for full-body conditioning and cardiovascular resilience.
Day 4: Full Body -Abs & Core
+ Revisit core and functional training with a focus on strengthening the entire body and improving mobility.
+ Incorporates exercises like hollow holds, wall handstands, and bird dog rows to enhance core stability while building overall strength.
Day 5: Full Body - Strength
+ Finish strong with a full-body strength day, combining compound movements like RDLs, incline chest presses, and Arnold presses.
+ Add a twist with isolation work on arms and core to finish the week with focused intensity, emphasizing strength gains and muscle growth.
🚀 PROGRAM HIGHLIGHTS
+ Celebrity-Tested Results – Based on the exact methods Blake Lively used to get screen-ready for major Hollywood roles.
+ Lean Muscle & Fat Burn – Strategically blends strength training, glute-focused lifts, and metabolic conditioning to sculpt a lean, defined physique.
+ Core-Centric Design – Repeated emphasis on abs and core work ensures a strong, functional midsection and total-body balance.
+Functional Strength Meets Aesthetics – Combines traditional lifts, mobility drills, and stability work to build a body that moves as good as it looks.
+ 9-Week Progressive Training Plan – Designed to gradually increase challenge with each week, keeping you motivated, consistent, and seeing results.
No machines—just dumbbells, dedication, and the exact training Blake uses. Check out the Blake Lively Dumbbell Program!
DAY 1 BREAKDOWN:
🔍 FULL BODY (GLUTES & HAMSTRINGS) – Lean Muscle, Posterior Chain, and Core Control
🧘♀️A BLOCK: Athletic Activation & Mobility
A1: Couch Stretch – Open up hip flexors to improve glute activation and squat depth.
A2: Hip Airplane – Train balance and control while engaging glutes and stabilizers.
A3: Thoracic Bridge – Mobilize the spine and activate posterior chain muscles.
🟢 Purpose: Prime hips, spine, and glutes for optimal strength and muscle activation.
🍑 B BLOCK: Glutes, Hamstrings & Core Superset
B1: Weighted Glute Bridge – Drive through the heels to activate and strengthen glutes.
B2: DB Good Mornings – Light hip hinge to warm up the hamstrings.
B3: Dead Bugs – Build deep core strength and pelvic stability.
🟢 Purpose: Activate key posterior muscles while reinforcing core stability and control.
💦 C BLOCK: Functional Strength Circuit
C1: Goblet Squat – Train total-body coordination with emphasis on quads and glutes.
C2: Glute Bridge DB Press – Engage posterior chain while building pressing strength.
C3: DB Pullover Single Leg Glute Bridge – Blend stability and strength across upper and lower body.
🟢 Purpose: Fuse upper/lower body work for coordination, glute hypertrophy, and functional strength.
🏁 D BLOCK: Shoulders & Glute Stability
D1: 6-Way Shoulder Series – Train shoulder stability through multiple movement planes.
D2: Standing Ts – Fire up postural muscles for better form and stability.
D3: Squat Hold – Build isometric strength and mental focus under tension.
🟢 Purpose: Finish strong with glute-focused holds and shoulder stability drills to enhance posture and symmetry.
No machines—just dumbbells, dedication, and the exact training Blake uses. Check out the Blake Lively Dumbbell Program!