Brendy Scheerer likes to train heavy. She busts the myth that heavy lifting will turn women into mass monsters. Brendy squats, deadlifts, and dedicates an entire day to glute exercises. But she also does ballet and cardio and keeps fun a high priority. Her training is a perfect example of a well-rounded, holistic approach to fitness.

Brendy's Training Philosophy

Brendy tends to be naturally lean, so she works hard to build and maintain muscle. "I prefer heavy lifting, maxing out, but I also get bored easily," Brendy says. "So I'll be the girl doing the random cardio ballet, or rocking pilates. Heavy lifting is my first choice, but doing fun things on my days off keeps me motivated and going."



To bring balance to her iron lifestyle, Brendy does a little cardio five days per week, often on her lunch break. Because she works for BPI Sports, she has a state-of-the-art gym in her office building, and she hits it up any time her energy lags. Her favorite lifting session? Glutes on Friday.

Brendy loves cardio, despite the fact that it's hard for many lifters. "It's that time when I can get away from everyone in the office and kind of clear my head and, at the same, time burn some extra calories," Brendy says.

Exercise might be hard, but it's always worth it. "If I don't work out," Brendy says, "I don't feel like myself. [Exercise] gets my endorphins going and it makes me feel good. It gives me that positive energy for the day."

Struggling to find the energy to work out? Learn from Brendy: Working out will give you energy. Try her regimen for a week. You'll see.

Day 1: Back/Biceps
1
Close-Grip Front Lat Pulldown
4 sets, 12 reps
2
Barbell Deadlift
4 sets, 10 reps
3
Seated One-arm Cable Pulley Rows
3 sets, 12 reps
4
Superset
Bent-Arm Dumbbell Pullover
4 sets, 10 reps
Seated Cable Rows
4 sets, 10 reps
5
Standing Biceps Cable Curl
4 sets, 15 reps
6
Incline Dumbbell Curl
4 sets, 20 reps
Day 2: Legs
1
Leg Extensions
5 sets, 20 reps
2
Barbell Squat
4 sets, 10 reps
3
Barbell Step Ups
6 sets, 12 reps (3 sets per leg (alternating))
4
Leg Press
4 sets, 20 reps
5
Leg Extensions
20 dropsets of 5 reps
20 sets, 5 reps

Day 3: Rest

Day 4: Shoulders/Triceps
1
Side Lateral Raise
5 sets, 12 reps
2
Standing Dumbbell Press
4 sets, 10 reps
3
Superset
Seated Bent-Over Rear Delt Raise
3 sets, 12 reps
Face Pull
3 sets, 12 reps
4
Triset
Upright Barbell Row
4 sets, 10 reps
Triceps Pushdown - Rope Attachment
4 sets, 20 reps
Bench Dips
3 sets, to failure (to failure)
Day 5: Butt Day!
1
Leg Extensions
3 warm-up sets of 20 reps
3 sets, 20 reps
2
Wide-Stance Barbell Squat
4 sets, 12 reps
3
Barbell Walking Lunge
8 sets, 20 reps (4 sets each leg, alternating)
4
Leg Press
4 sets, 15 reps (feet high on platform)
5
Superset
Leg Press
4 sets, 10 reps
Bodyweight Squat
4 sets, 10 reps

Day 6: Rest

Day 7: Cardio



Brendy Scheerer Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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