Sara Brust

Fitness Guide

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In the guide there are 12 weeks worth of workouts and the training will change every 3-4 weeks! The guide is for both beginners and those more experienced in lifting. It shares a lot of the workouts I, myself have used to achieve the physique I have today. My goal was to create a guide many people could use and I believe I achieved just that, so whether you are trying to lose, gain, or just recomp your body this guide is for you! The guide also contains video exercise demonstrations so if there is an exercise you’re not quite sure about you can check it out through the video on the app. There is also a little FAQ which talks about the sets and reps, nutrition, and cardio! The guide will make you not only more confident in the gym but confident in yourself because you’ll be able to go into the gym, know exactly what to do, and come out feeling awesome! If you purchase the guide and have any other questions or concerns feel free to shoot me and dm or email and I’ll get back to it as soon as I can.

Price: USD 32.00 / EUR 27.56 / GBP 24.38

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For the reps and sets in the guide the first number is the amount of set and the next number is the amount of reps. Therefore, 4x12 would be 4 sets of 12 reps. Keep in mind that the weight you are using should be a weight that you can handle with good form, but at the same time challenges you with your last few reps.
I personally believe cardio to be very individualized based on lifestyle, but I enjoy doing a 10 or so minute warmup and cooldown before and after training in the form of low intensity steady state (LISS) walking on the treadmill but you can also do that on another machine if you prefer. Where the guide says active rest day I am referring to being mildly active with your life and going for a walk, hike, do a dance class, etc but make it fun (and don’t over do it especially if you’re sore or tired from the previous week’s lifts) ! I believe making fitness fun is going to make it most sustainable for you in the long run!
Nutrition can also be very individualized. I personally track my food, but allow free/treat meals or days where I don’t track and eat what I want, for me that creates balance and moderation as I eat mostly healthy but allow myself treats and don’t feel deprived. If you know me you know I’m not one to miss out on icecream, but also make sure to eat my micronutrients and fiber! You don’t have to be all or nothing and put labels on “healthy” and “unhealthy” food, in my opinion this creates a bad mindset. The diet that allows you hit hit your goals but still eat foods you enjoy is going to be most sustainable in the long run.
When it comes to meals you want a good balance of carbs, protein, and fat in each meal, but with meals surrounding workouts you want to moreso focus on protein and carbs for energy and recovery purposes. Fats should obviously still not be forgotten as they’re super important for hormones and satiety but I would eat more of those around the times you’re not working out. Meal timing does not necessarily matter, but again pre and post workout nutrition is super important!

About Me

I am a 19 year old, full time college student with a passion for health, fitness, and helping people. I currently reside in Indiana and am going to school for human resource management, but have a love for fitness on the side. My dream is to help as many people as possible and make people more confident in the gym. I’ve been active my whole life but started seriously weight lifting at the end of my high school career and it has become a passion as I’ve been in college. I post a lot of workouts on my Instagram for fun, but have gotten many requests for full plans and decided it was finally time to really do more and make that happen.

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Detailed Exercises

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