THE JEFF CAVALIERE ​30 DAY​ WORKOUT
PLAN
MONDAY: ​(Chest/Triceps)
You can do either of these workouts for your chest
and tricep day.
Workout 1 link:
https://www.youtube.com/watch?v=qhMBm8r1nWY
Workout 2 link:
https://youtu.be/89e518dl4I8​ (chest workout)
And
https://youtu.be/tMyFe-IL7Ks​ (tricep workout)
I made a routine combining these two vids
Workout 1:
-Heavy Incline dumbbell presses ​8REPS4SETS
-Weighted Dips ​8REPS4SETS
-One Arm Dumbbell Presses ​10REPS3SETS
-Lateral Shuffle Pushups Into Hannibal Push Up
10REPS3SETS
-3D Chest Chisler ​12REPS3SETS
Workout 2:
-Bench Press ​6,8,10,12REPS4SETS
-Incline DB Press ​6,8,10,12REPS4SETS
-Weighted Dips ​6,8,10,12REPS4SETS
-Weighted Push Ups ​ ​3SETS TO FAILURE
-Tricep Push Aways supersetted with Tricep
Pushdowns ​8REPS on pushaways and then to
failure on pushdowns 3SETS
TUESDAY:
(Legs)
​ orkout link:
W
https://www.youtube.com/watch?v=RjexvOAsVtI
&t=183s
WEDNESDAY:
(Back/Biceps)
You can do either of these workouts for your back
and bicep day
Workout 1 link:
https://www.youtube.com/watch?v=eE7dzM0iexc&t
=162s
Workout 2 link:
Workout:
-Barbell Squats ​ ​5,5,10,25REPS4SETS
(Rest 3 min between sets and hang on bar to
decompress spine)
-Barbell Hipthrusts ​25,10,5,5REPS4SETS
-Dumbbell Bulgarian Split Squat in High/Low
fashion ​10REPS2SETS
-BW Pylo Hops ​1SET to failure both legs
-DB Goblet Abductor Lunge ​10-12REPS2SETS
-Calf Raises ​15REPS4SETS
Workout 1:
-Deadlifts ​ ​8REPS4SETS
-Weighted Chinups ​8REPS3SETS
-Barbell Rows ​10REPS3SETS
-Rocking Lat Pulldown ​8REPS3SETS
-Bicep Curls ​ 1
​ 0REPS2SETS & a third set
where you max out reps with each weight going
down the weight rack. (example: start with 25s
and go down to 10s)
Workout 2:
https://www.youtube.com/watch?v=OXvQe9payHw
-Deadlifts ​ ​10REPS4SETS
-Wide Grip Bodyweight Pullups ​12REPS3SETS
-Single Arm DB Rows ​6,8,10,12REPS3SETS
-Rope Face Pulls
Suppersetted with
Rope Cable Curls ​10REPS4SETS
-Hammer Curls ​8REPS3SETS
THURSDAY:
REST
Get a lot of sleep and make sure you eat a
lot of healthy, nutritious, protein filled food
FRIDAY:
(Shoulders & Core)
Workout link:
https://www.youtube.com/watch?v=jv31A4Ab4n
A
Workout link for abs:
https://youtu.be/qk97w6ZmV90
SATURDAY:
(Legs)
​ orkout link:
W
https://www.youtube.com/watch?v=RjexvOAsVtI
&t=183s
SUNDAY:
Get a lot of sleep and make sure you eat a
lot of healthy, nutritious, protein filled food
Workout:
-OverHead Press ​12,10,8,6REPS3SETS
(light DB shoulder presses prior to activate your
shoulder muscles)
-Delt Stretch Tri-set ​3SETS7REPS IN EACH
DIRECTION
-DB Cheat Laterals ​DOUBLE FAILURE 3SETS
EACH ARM
(focus on being explosive)
-Cable Face Pulls ​15REPS3SETS
Core workout:
-Leg Raises ​30-60 seconds
-Seated ab circles ​30-60 seconds
Rest 30 seconds
-Recliner elbow to knee tucks ​30-60 seconds
-Opposite side tuck planks ​30-60 seconds
Rest 30 seconds
-Banded pulldowns ​30-60 seconds
-Plank pushaways ​30-60 seconds
Workout:
-Barbell Squats ​ ​5,5,10,25REPS4SETS
(Rest 3 min between sets and hang on bar to
decompress spine)
-Barbell Hipthrusts ​25,10,5,5REPS4SETS
-Dumbbell Bulgarian Split Squat in High/Low
fashion ​10REPS2SETS
-BW Pylo Hops ​1SET to failure both legs
-DB Goblet Abductor Lunge ​10-12REPS2SETS
-Calf Raises ​15REPS4SETS
REST
Calisthenics Chest & Tricep
Substitution:
Sub this in for a Chest and Tricep workout
every now and then to maintain your
calisthenics strength.
​Workout link:
https://www.youtube.com/watch?v=Ahdtow
FDKT0
-Decline Pushups
3 Cycles
(scissor v-ups)
-Archer Pushups
(scissor v-ups)
-modified hindu pushups
(scissor v-ups)
-banded crossover pushups
(scissor v-ups)
-brock shuffle pushups
3-5 minutes rest between cycles, do each exercise to
failure