Welcome to the Program Bundle!!

I am so excited you have decided to join me in workouts to help reach your goals! I hope you enjoy these workouts as much as I do and they challenge you to be the best version of yourself! If at any point you have questions or have an issue with downloading the programs, please feel free to reach out to me via karliandersonfitness@gmail.com. If you decide you want more help with your goals with customized nutrition and workouts, some accountability and an excess of educational resources, please fill out the 1:1 coaching application HERE and I would be happy to hop on a call with you to chat more about how to get you to your health & fitness goals! I am looking forward to seeing you prioritize yourself & reach your goals!

3 day home

3 Day Home Guide:

4 week guide
3 day split (Dumbbells Required)
Beginner
This guide is meant for those who may not be comfortable going to the gym, or don’t have much
time available to get to the gym. This is also meant for those who may be just getting into
working out and want to start with 3 days a week to build a great habit and maybe even for
those of you, such as nurses, who only have 3 days a week to workout. They are dumbbell only
workouts.

 

DOWNLOAD YOUR GUIDE HERE

3 day gym

3 Day Gym Guide:

4 week guide
3 day split
Beginner
This guide is for those who are newer to the gym but are ready to start crushing their goals. This
is also a great guide for those of you who only have 3 days a week available to make it to the
gym and want to make the most of that time!

 

DOWNLOAD YOUR GUIDE HERE

4 DAY

4 Day Home Guide:

6 week guide
4 day split (Dumbbells Required)
Beginner
This guide is for those who don't have time to get to the gym or are not comfortable going and
want to workout at home. These dumbbell only workouts are super efficient and effective!

 

DOWNLOAD YOUR GUIDE HERE

4 DAY GYM

4 Day Gym Guide- Intermediate:

6 week guide
4 day split
Intermediate
This guide is great for anyone who can get to the gym ready to work on themselves. This is an
intermediate level guide making it almost universal, especially with being a 4 day split! This
guide will have you pushing yourself each workout, while still focusing on form. It is great for
those getting into lifting or for those of you who have been lifting for years and it can work for
building or leaning out! This guide is a precursor to the 4 day advanced guide.

 

DOWNLOAD YOUR GUIDE HERE

4 DAY GUY ADVANCED

4 Day Gym Guide- Advanced:

6 week guide
4 day split
Advanced
This guide is meant for those who have been lifting for a while and want to challenge
themselves to get stronger with only 4 days of availability. This makes it easy for gym rats to go
in with a premade plan and take your mind off the craziness of life. This guide is meant to
challenge you each workout so make sure to focus on progressive overload with each
compound lift, while still maintaining form.

 

DOWNLOAD YOUR GUIDE HERE

5 DAY HOME

5 Day Home Guide:

6 week guide
5 day split (Dumbbells Required)
Beginner
This guide is for those who may be beginners or have been working out for a while but only
have time or availability to workout from home. These dumbbell only workouts will still challenge
you to get stronger or lean out right from home!

 

DOWNLOAD YOUR GUIDE HERE

5 DAY GYM INTERMEDIATE

5 Day Gym Guide- Intermediate:

6 week guide
5 day split
Intermediate
This guide is made for those who either have been lifting for a little while or a long time and
want to push themselves without having to come up with their own lifts. This makes it easy for
you to decompress from the stresses of life, getting in some you time without having to think
about what your workout is going to be. Yet, you know you’re going to have a great and
challenging workout to help you get stronger! This guide can help you build or lean out. This
guide is a precursor to the 5 day advanced guide.

 

DOWNLOAD YOUR GUIDE HERE

5 DAY ADVANCED

5 Day Gym Guide- Advanced:

6 week guide
5 day split
Advanced
This guide is meant for those who have been lifting for a while and want to challenge
themselves to get stronger. This makes it easy for gym rats to go in with a premade plan and
take your mind off the craziness of life. This guide is meant to challenge you each workout so
make sure to focus on progressive overload with each compound lift, while still maintaining
form.

 

DOWNLOAD YOUR GUIDE HERE

GLUTE GUIDE

Glute Guide:

8 week guide: two 4-week guides
A 4 day split of 3 lower body days and 1 upper body day
Intermediate
This guide is for those of you trying to grow that dump truck! This guide is heavily focused on
legs, specifically the glutes but don't miss out on the upper body day as we still need to work our
whole bodies to maintain our health. Make sure to rest between leg days and eat lots of protein
to grow that booty!

 

GLUTE GUIDE - STRENGTH BLOCK

 GLUTE GUIDE - VOLUME BLOCK 

A STRONGER YOU

A Stronger You:

8 week Guide: two 4-week guides
A 5 day gym split
Intermediate/Advanced
This guide aims to help you build muscle and become the strongest version of yourself!
Remember that in order to build muscle we need to incorporate progressive overload, meaning
you need to challenge your muscles each workout trying to increase weight (with good form of
course). You will also need to make sure you are eating a sufficient amount of calories and lots
of protein!!

 

 A STRONGER YOU - PART 1

A STRONGER YOU - PART 2

SHRED GUIDE

Shred Guide:

8 week Guide: two 4-week guides
A 5 day gym split
Intermediate/advanced
This guide is meant for those you are looking to lean out or lose weight. Remember it is vital to
have muscle in order to burn fat so pushing yourself in your lifts is still necessary while adding in
some cardio sessions to get that sweat on.

 

SHRED GUIDE - PART 1

SHRED GUIDE - PART 2

HYBRID LOCATION GUIDE

Hybrid Location Guide:

6 week guide
5 day split with 3 gym workouts and 2 home workouts (Dumbbells Required)
Intermediate
This guide is for those of you who maybe have a varying schedule are only able to get to the
gym a few days a week but still want to workout some more, which in comes your extra home
workouts!

 

HYBRID LOCATION GUIDE 

QUICK AND EFFICIENT GUIDE

Quick and Efficient Guide:

8 week guide: two 4-week guides
A 4-day split with 30-45 min gym based workouts
Beginner/Intermediate
Perfect for those with crazy busy schedules, those who may be just getting back into the gym or
even those of you who just prefer shorter workouts where you can still challenge yourself!

QUICK AND EFFICIENT GUIDE - PART 1

QUICK AND EFFICIENT GUIDE - PART 2

 

COLLEGE GIRL GUIDE

College Girl Guide:

12 week guide: two 6-week guides
5 day gym split
Intermediate/Advanced
This guide is for my college girlies who have enough on their mind trying to crush school but
want to stay fit or keep off that freshman 15. This guide will make your life easier for a semester
with pre-planned workouts that will also have you looking great for your weekends out!

 

COLLEGE GIRL GUIDE - PART 1

COLLEGE GIRL GUIDE - PART 2

FULL BODY GUIDE

Full Body Guide:

4 week
4 day full body workouts
Beginner/Intermediate
This is a 4 day guide with all full body workouts for those of you who prefer to workout your
whole body each session or even those of you who maybe just need a couple full body
workouts for weeks where you can only get in the gym a couple times but still want to challenge
yourself!

 

FULL BODY GUIDE 

TRANSFORMATION GUIDE

Transformation Guide:

8 week guide: two 4-week guides
5 day gym split of weightlifting & cardio
Intermediate/Advanced
This guide focuses on building muscle while also incorporating some cardio for that “toned”
look. It's great whether your goal is to build muscle or shred down. If you are looking to build,
you can exclude the cardio from the guide. This guide is meant to challenge you so make sure
to push for progressive overload each workout

 

TRANSFORMATION GUIDE - PART 1

TRANSFORMATION GUIDE - PART 2

BODY WEIGHT ONLY GUIDE

Bodyweight Only Guide:

4 day bodyweight only guide
This guide is for those of you who want to workout but maybe aren't comfortable going to the
gym yet and want to do some home workouts but don't have any equipment. This is also a great
guide for when you are traveling or on vacation or maybe just home from school and you don’t
have access to the gym. The workouts are more cardio focused with HIIT workouts.

 

BODYWEIGHT ONLY GUIDE

ABS ONLY GUIDE

Abs Only Guide:

A 3 day abs only guide!
This is perfect to include in your workouts every other day or on days you maybe only have time
for a walk and quick 15 minute home ab session!

 

ABS ONLY GUIDE