Color coordination
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Yellow- Must Read
2020 Beginner Fitness Workout Plan (8 Week Plan)
LEGAL DISCLAIMER:
The information presented in this work is by no way intended as medical advice or as a
substitute for medical counseling. The information should be used in conjunction with the
guidance and care of your physician. Consult your physician before beginning this program as
you would with any exercise and nutrition program. If you choose not to obtain the consent of
your physician and/or work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Patrick
Reynolds, there are risks of injury or illness which can occur because of your use of the
aforementioned information and you expressly assume such risks and waive, relinquish and
release any claim which you may have against Patrick Reynolds, or its affiliates as a result of
any future physical injury or illness incurred in connection with, or as a result of, the use or
misuse of the program.
Complete Disclaimer: Obviously I won’t be able to workout alongside you as you work out so it
is your responsibility to perform all exercises with correct form and proper technique, I will
provide links to videos of how to properly perform the three major compound movements (squat,
deadlift, and bench press) correctly, all of which I have personally used to develop my form on
these movements.
SQUAT: https://www.youtube.com/watch?v=bEv6CCg2BC8
BENCH: https://www.youtube.com/watch?v=vcBig73ojpE
DEADLIFT:https://www.youtube.com/watch?v=VL5Ab0T07e4&list=PLp4G6oBUcv8yGQifkb4p_
ZOoACPnYslx9&index=12
I STRESS THE IMPORTANCE OF BEING ABLE TO PERFORM THESE LIFTS SAFELY AND
EFFECTIVELY BEFORE STARTING TO ADD WEIGHT ONTO THE BAR. TRUST ME, A HURT
EGO IS BETTER THAN A HURT BODY PART.
Please remember that this program is merely a guideline and feel free to move through this
program as you feel comfortable in conjunction with your personal schedule.
WORKOUT INDICATIONS
SUPERSET - If you see exercise ‘A1’ on line 1, exercise ‘A2’ this denotes a superset:
- Perform set 1 for exercise ‘A1’ - immediately move on to exercise ‘A2’
- Rest for the prescribed duration (for exercise ‘A2’) following the completion of the set - Repeat
this back and forth process until all sets have been completed
WORKOUT TERMINOLOGY
REPS -The number of times you raise and lower the resistance/weight The number of times you
repeat the prescribed number of rep
DB- Dumbbell
BB- Barbell
EZ Bar- A slight variation on the regular barbell, shaped with curves and grooves
Pronated Grip- Palms facing the down/ground
Supinated Grip- Palms facing up/sky
Neutral Grip- Palms facing each other (1 hand pronated/down, 1 hand supinated/up in
whichever way is more comfortable)
WARM-UP: Also before performing any exercise it is recommended that you perform the
exercise listed with half of the weight and half of the reps listed before your first working set and
perform each rep at about half the speed of normal to allow proper blood flow and muscle
warm-up before entering working sets. Do not count this as a first set.
COMPOUND MOVEMENT WARM-UP: To warm up for each of the compound movements
please take the appropriate amount of time to completely warm up each body part involved in
the lift by using the same instructions provided above, in addition to using a foam roller and
resistance bands where you see fit, please do your personal research for different issue or
discomforts you may need to sort out.
SETS and REPS: You will see the amount of sets and reps listed after the name of each
exercise in a form of #x# (for example 3x10) where the first number is the number of sets being
performed and the second number is the amount of reps being performed. In this case, you
would perform 3 sets of 10 reps.
REST TIME: The amount of rest that should be recorded in between each set is listed in )(
before the name of each exercise.
IMPUTING RESULTS: Below each Set column record the weight lifted for each set.
WEEK 1 (DAY 1) Pull Day 1
(80 seconds) Wide grip pull up, assisted if needed 3x8
(2 Min)
Underhand BB Row 4x8
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(60 seconds) Rope face pull 2x12
A1; (90 Seconds) Reverse Pec deck 3x8
SET 1
SET 2
SET 3
SET 4
A2; Band pull apart 3x8
(90 seconds) Ez Bar Bicep curl 3x8
(80 seconds) Incline Dumbbell Curl 3x8
(80 seconds) Bench supported Spider Curl 4x12
(60 seconds) Close grip lat pulldown, supinated grip 2x10
WEEK 1 (Day 2)
Push Day 1
(4 min) BB Bench Press 5x5
(90 seconds) Incline DB press 3x10
(2min) Dips (weighted if possible)
3x10
(120 seconds) Standing DB shoulder press 3x8
(80 seconds) Side cable lateral raise 3x10
A1;(80 seconds)
Standing Side lateral Raise
A2;(80 seconds) Curly bar tricep pushdown 4x8
(80 seconds)
Rope push down 3x12
(80 seconds)
Single Arm Behind Head DB extension 3x12
(80 seconds)
Cable flys (low to high) 3x15
SET 1
SET 2
SET 3
SET 4
WEEK 1 (Day 3) Leg Day 1
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(4 min) BB back squats 5x5
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
Recommended to have rest day between day 3 and day 4
WEEK 1 Day 4
Pull Day 2
(80 seconds) Lat Pulldown 3x10
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Cable Row 3x10
(2min)
SET 1
SET 2
SET 3
SET 4
Single arm DB Row 3x12
(80 seconds) DB shrugs (HEAVY) 3x10
(90 Seconds) Alternating DB Curl 3x12
(80 seconds) Ez bar curl 3x10
(90 Seconds)
Waiter Curls 3x15
(90 seconds) Alternating DB Hammer Curl 3x8 (each arm)
WEEK 1 (Day 5)
Push day 2
(3 min) Close Grip BB Bench Press 3x8
(2.5 min)
Incline BB press 4x12
(2.5min seconds) Standing BB overhead press 3x8
(90 seconds)
Incline smith press 3x15
(90 seconds) A1;Cable fly 3x12
A2;(80 seconds) DB lateral raise 3x12
(80 seconds) Seated DB tricep extension 3x10 (one DB
SET 1
SET 2
SET 3
SET 4
(80 seconds) lying EZ Bar skull crushers 3x10
B1:(80 seconds)
Rope Tricep Push down
4x12
B2: (80 seconds)
Swing DB lateral raise 4x10
WEEK 1 (Day 6) Leg Day 2
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x8
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
WEEK 2
SET 1
SET 2
SET 3
SET 4
SET 1
WEEK 2 (DAY 1) Pull Day 1
SET 2
SET 3
SET 4
(80 seconds) Wide grip pull up, assisted if needed 3x8
(2 Min)
Underhand BB Row 3x10
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(60 seconds) Rope face pull 2x12
A1; (90 Seconds) Reverse Pec deck 3x12
A2; Band pull apart 3x10
(90 seconds) DB Bicep Curls alternating arm
3x10 (10 rep each arm)
(80 seconds)
Curly bar attachment cable Curls 3x8
(80 seconds)
Hammer Curls alternating Arm 3x8 (8 rep each arm)
(60 seconds) Close grip lat pulldown, supinated grip 2x10
WEEK 2 (Day 2)
Push Day 1
(4 min) BB Bench Press 5x5
(90 seconds) Incline DB press 3x8
(2min) Dips (weighted if possible)
3x12
(120 seconds) Seated DB shoulder press 4x6
(80 seconds) Side cable lateral raise 3x12
(80 seconds)
SET 1
SET 2
SET 3
SET 4
Cable front Raise 3x10
(80 seconds)
Seated DB behind head extension 3x10
(80 seconds) Curly bar tricep pushdown 4x8
(80 seconds)
Rope tricep push down 4x12
(80 seconds)
Cable flys (low to high) 3x15
WEEK 2 (Day 3) Leg Day 1
SET 1
Roller and dynamic stretches
(3 min) BB back squats 4x6
(80 seconds) Seated calve raise 3x15
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
B1; (60 seconds) DB goblet squat 2x12
B2; Plank 2x failure
Recommended to have rest day between day 3 and day 4
SET 2
SET 3
SET 4
SET
1
WEEK 2 Day 4
Pull Day 2
SET
2
SET
3
SET
4
(80 seconds) Lat Pulldown 3x8
(80 seconds) DB Row each arm 3x10
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Close grip Cable Row 3x12 (focus on
squeeze at the top of the movement.
(80 seconds) DB shrugs (HEAVY) 3x8
(80 seconds) Ez bar curl 3x10
(90 seconds)
Waiter Curls 3x15
(90 seconds) Alternating DB Hammer Curl 3x10 (each arm)
WEEK 2 (Day 5) Push day 2
(3 min) Close Grip BB Bench Press 3x6
(2.5 min) Standing BB overhead press 3x6
(90 seconds) Incline DB press 3x12
(90 seconds)
Incline smith press 3x15
(80 seconds) Rope Cable push down 3x10
(80 seconds) DB lateral raise 3x12
(80 seconds)
Bent over Cable tricep kickback 3x10
(80 seconds) lying EZ Bar skull crushers 3x10
(80 seconds)
A1;Rope Push Down 4x12
SET 1
SET 2
SET 3
SET 4
B2: (80 seconds)
Swing DB lateral raise 4x10
WEEK 2 (Day 6) Leg Day 2
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x10
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
WEEK 3
WEEK 3 (DAY 1) Pull Day 1
SET 1
SET 2
SET 3
SET 4
(80 seconds) Wide grip pull up, assisted if needed 3x8
(90 seconds) Cable Row 3x10
(2 Min)
Underhand BB Row 4x8
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(90 Seconds) Reverse Pec deck 3x12
(90 seconds) DB Bicep Curls alternating arm
3x10 (10 rep each arm)
(80 seconds)
Curly bar attachment cable Curls 3x10
(80 seconds)
Standing Single Arm Cable Curl 3x12 (12 rep each arm)
(80 seconds)
Hammer Curls alternating Arm 3x12 (12 rep each arm)
WEEK 3 (Day 2)
Push Day 1
(3 min) BB Bench Press 5x5
(90 seconds) Incline DB press 4x10
(2min) Dips (weighted if possible)
3x15
(120 seconds) Seated Barbell shoulder press 5x5
(80 seconds) Side cable lateral raise 3x12
(80 seconds)
Cable front Raise 3x10
(80 seconds)
Seated DB behind head extension 3x10
(80 seconds) Curly bar tricep pushdown 4x8
SET 1
SET 2
SET 3
SET 4
(60 seconds) Rope cable push down 4x12
(80 seconds)
Cable flys (low to high) 3x15
WEEK 3 (Day 3) Leg Day 1
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(3 min) BB back squats 5x5
(2min) Leg press 3x12
(80 seconds) Seated calve raise 3x15
A1; (80 seconds) Seated Leg extension 3x12
A2; Lying hamstring curl 3x12
(80 Seconds) Cable crunch 3x12
Recommended to have rest day between day 3 and day 4
WEEK 3 Day 4
Pull Day 2
(80 seconds) Lat Pulldown 3x8
(80 seconds) DB Row 3x12
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Close grip Cable Row 4x8 (focus on
squeeze at the top of the movement.
SET
1
SET
2
SET
3
SET
4
(80 seconds) DB shrugs (HEAVY) 3x8
(90 seconds)
Ez Bar Curls
3x8
(90 seconds)
Seated Incline Dumbbell Curls
3x10
(80 seconds)
Incline Bench Spider Curls 3x12 (hard squeeze at top)
WEEK 3 (Day 5) Push day 2
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
(3 min) Close Grip BB Bench Press 4x5
(90 seconds) Standing BB overhead press 5x4
(2min) Incline DB Press 3x10
(80 seconds) Cable Fly 3x15
(90 seconds)
Incline smith press 3x15
(80 seconds) DB lateral raise 3x10
(80 seconds)
Bent over Cable tricep kickback 3x10
(80 seconds) lying EZ Bar skull crushers 3x12
(80 seconds)
Rope Cable tricep pushdown 3x12
(90 seconds) Close Grip Push ups 2x till failure
WEEK 3 (Day 6) Leg Day 2
Roller and dynamic stretches
SET 1
SET 2
(5min Deadlifts)
5x5
(4 min) Front squat 4x12
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
WEEK 4
WEEK 4 (DAY 1) Pull Day 1
(80 seconds) Wide grip pull up, assisted if needed 3x8
(2 Min)
Underhand BB Row 4x8
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(60 seconds) Rope face pull 2x12
A1; (90 Seconds) Reverse Pec deck 3x15
A2; Band pull apart 3x10
(90 seconds) DB Bicep Curls alternating arm
3x8 (8 rep each arm)
(80 seconds)
Standing Single Arm Cable Curl 3x10 rep each
(80 seconds)
SET 1
SET 2
SET 3
SET 4
Curly bar attachment cable Curls 3x15
each arm)
(80 seconds)
Hammer Curls alternating Arm 3x10 (10 rep each arm)
WEEK 4 (Day 2)
Push Day 1
SET 1
SET 2
SET 3
SET 4
(4 min) BB Bench Press 5x5
(90 seconds) Incline DB press 3x12
(2min) Dips (weighted if possible)
3x8
(120 seconds) Seated Barbell shoulder press 3x8
(80 seconds) Side cable lateral raise 3x10
(80 seconds)
Cable front Raise 3x10
(80 seconds)
Seated DB behind head extension 3x8
(80 seconds) Curly bar tricep pushdown 3x10
(80 seconds) Curly bar tricep pushdown 4x12
(80 seconds)
Cable flys (low to high) 3x15
WEEK 4 (Day 3) Leg Day 1
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(3 min) BB back squats 5x5
(2min) Leg press 3x12
(80 seconds) Seated calve raise 3x15
A1; (80 seconds) Seated Leg extension 3x12
A2; Lying hamstring curl 3x12
(80 seconds)
Cable Crunch 3x12
Recommended to have rest day between day 3 and day 4
WEEK 4 (Day 4)
Pull Day 2
(80 seconds) Lat Pulldown 3x8
(80 seconds)
DB Bent over Row 3x15
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Close grip Cable Row 4x10 (focus on
squeeze at the top of the movement.
(80 seconds) DB shrugs (HEAVY) 3x8
(90 seconds)
Ez Bar Curls
3x10
(90 seconds)
Seated Incline Dumbbell Curls
3x12
(80 seconds)
Incline Bench Spider Curls 3x10 (hard squeeze at top)
SET
1
SET
2
SET
3
SET
4
WEEK 4 (Day 5) Push day 2
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
(3 min) Close Grip BB Bench Press 3x12
(2.5 min) Standing BB overhead press 3x6
(90 Seconds)
Dumbbell incline press 3x12
(80 seconds) Cable Fly 3x12
(90 seconds)
Incline smith press 3x15
(80 seconds) DB lateral raise 3x10
(80 seconds)
Bent over Cable tricep kickback 3x10
(80 seconds)
Rope Cable tricep pushdown 3x12
(90 seconds) Close Grip Push ups 2x till failure
WEEK 4 (Day 6) Leg Day 2
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x8
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
SET 1
SET 2
WEEK 5
WEEK 5 (DAY 1) Pull Day 1
SET 1
SET 2
SET 3
SET 4
(80 seconds) Wide grip pull up, assisted if needed 3x8
(2 Min)
Underhand BB Row 4x8
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(60 seconds) Rope face pull 2x12
A1; (90 Seconds) Reverse Pec deck 3x8
A2; Band pull apart 3x8
(90 seconds) Ez Bar Bicep curl 3x8
(80 seconds) Incline Dumbbell Curl 3x8
(80 seconds) Bench supported Spider Curl 4x12
(60 seconds) Close grip lat pulldown, supinated grip 2x10
WEEK 5 (Day 2)
Push Day 1
(4 min) BB Bench Press 5x5
(90 seconds) Incline DB press 3x10
(2min) Dips (weighted if possible)
SET 1
SET 2
SET 3
SET 4
3x10
(120 seconds) Standing DB shoulder press 3x8
(80 seconds) Side cable lateral raise 3x10
A1;(80 seconds)
Standing Side lateral Raise
A2;(80 seconds) Curly bar tricep pushdown 4x8
(80 seconds)
Rope push down 3x12
(80 seconds)
Single Arm Behind Head DB extension 3x12
(80 seconds)
Cable flys (low to high) 3x15
WEEK 5 (Day 3) Leg Day 1
SET 1
Roller and dynamic stretches
(4 min) BB back squats 5x5
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
Recommended to have rest day between day 3 and day 4
SET 2
SET 3
SET 4
WEEK 5 Day 4
Pull Day 2
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
(80 seconds) Lat Pulldown 3x10
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Cable Row 3x10
(2min)
Single arm DB Row 3x12
(80 seconds) DB shrugs (HEAVY) 3x10
(90 Seconds) Alternating DB Curl 3x12
(80 seconds) Ez bar curl 3x10
(90 Seconds)
Waiter Curls 3x15
(90 seconds) Alternating DB Hammer Curl 3x8 (each arm)
WEEK 5 (Day 5)
Push day 2
(3 min) Close Grip BB Bench Press 3x8
(2.5 min)
Incline BB press 4x12
(2.5min seconds) Standing BB overhead press 3x8
(90 seconds)
Incline smith press 3x15
SET 1
SET 2
(90 seconds) A1;Cable fly 3x12
A2;(80 seconds) DB lateral raise 3x12
(80 seconds) Seated DB tricep extension 3x10 (one DB
(80 seconds) lying EZ Bar skull crushers 3x10
B1:(80 seconds)
Rope Tricep Push down
4x12
B2: (80 seconds)
Swing DB lateral raise 4x10
WEEK 5 (Day 6) Leg Day 2
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x10
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
WEEK 6
SET 1
SET 2
SET 3
SET 4
SET 1
WEEK 6 (DAY 1) Pull Day 1
SET 2
SET 3
SET 4
(80 seconds) Wide grip pull up, assisted if needed 3x8
(2 Min)
Underhand BB Row 3x10
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(60 seconds) Rope face pull 2x12
A1; (90 Seconds) Reverse Pec deck 3x12
A2; Band pull apart 3x10
(90 seconds) DB Bicep Curls alternating arm
3x10 (10 rep each arm)
(80 seconds)
Curly bar attachment cable Curls 3x8
(80 seconds)
Hammer Curls alternating Arm 3x8 (8 rep each arm)
(60 seconds) Close grip lat pulldown, supinated grip 2x10
WEEK 6 (Day 2)
Push Day 1
(4 min) BB Bench Press 5x5
(90 seconds) Incline DB press 3x8
(2min) Dips (weighted if possible)
3x12
SET 1
SET 2
SET 3
SET 4
(120 seconds) Seated DB shoulder press 4x6
(80 seconds) Side cable lateral raise 3x12
(80 seconds)
Cable front Raise 3x10
(80 seconds)
Seated DB behind head extension 3x10
(80 seconds) Curly bar tricep pushdown 4x8
(80 seconds)
Rope tricep push down 4x12
(80 seconds)
Cable flys (low to high) 3x15
WEEK 6 (Day 3) Leg Day 1
SET 1
Roller and dynamic stretches
(3 min) BB back squats 4x6
(80 seconds) Seated calve raise 3x15
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
B1; (60 seconds) DB goblet squat 2x12
B2; Plank 2x failure
Recommended to have rest day between day 3 and day 4
SET 2
SET 3
SET 4
SET
1
WEEK 6 Day 4
Pull Day 2
SET
2
SET
3
SET
4
(80 seconds) Lat Pulldown 3x8
(80 seconds) DB Row each arm 3x10
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Close grip Cable Row 3x12 (focus on
squeeze at the top of the movement.
(80 seconds) DB shrugs (HEAVY) 3x8
(80 seconds) Ez bar curl 3x10
(90 seconds)
Waiter Curls 3x15
(90 seconds) Alternating DB Hammer Curl 3x10 (each arm)
WEEK 6 (Day 5) Push day 2
(3 min) Close Grip BB Bench Press 3x6
(2.5 min) Standing BB overhead press 3x6
(90 seconds) Incline DB press 3x12
(90 seconds)
Incline smith press 3x15
(80 seconds) Rope Cable push down 3x10
(80 seconds) DB lateral raise 3x12
(80 seconds)
Bent over Cable tricep kickback 3x10
SET 1
SET 2
SET 3
SET 4
(80 seconds) lying EZ Bar skull crushers 3x10
(80 seconds)
A1;Rope Push Down 4x12
B2: (80 seconds)
Swing DB lateral raise 4x10
WEEK 6 (Day 6) Leg Day 2
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x12
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
SET 1
SET 2
SET 3
SET 4
WEEK 7
WEEK 7 (DAY 1) Pull Day 1
SET 1
SET 2
SET 3
SET 4
(80 seconds) Wide grip pull up, assisted if needed 3x8
(90 seconds) Cable Row 3x10
(2 Min)
Underhand BB Row 4x8
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(90 Seconds) Reverse Pec deck 3x12
(90 seconds) DB Bicep Curls alternating arm
3x10 (10 rep each arm)
(80 seconds)
Curly bar attachment cable Curls 3x10
(80 seconds)
Standing Single Arm Cable Curl 3x12 (12 rep each arm)
(80 seconds)
Hammer Curls alternating Arm 3x12 (8 rep each arm)
WEEK 7 (Day 2)
Push Day 1
(3 min) BB Bench Press 5x5
(90 seconds) Incline DB press 4x10
(2min) Dips (weighted if possible)
3x15
(120 seconds) Seated Barbell shoulder press 5x5
(80 seconds) Side cable lateral raise 3x12
(80 seconds)
SET 1
SET 2
SET 3
SET 4
Cable front Raise 3x10
(80 seconds)
Seated DB behind head extension 3x10
(80 seconds) Curly bar tricep pushdown 4x8
(60 seconds) Rope cable push down 4x12
(80 seconds)
Cable flys (low to high) 3x15
WEEK 7 (Day 3) Leg Day 1
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(3 min) BB back squats 5x5
(2min) Leg press 3x12
(80 seconds) Seated calve raise 3x15
A1; (80 seconds) Seated Leg extension 3x12
A2; Lying hamstring curl 3x12
(80 Seconds) Cable crunch 3x12
Recommended to have rest day between day 3 and day 4
WEEK 7 Day 4
Pull Day 2
(80 seconds) Lat Pulldown 3x8
SET
1
SET
2
SET
3
SET
4
(80 seconds) DB Row 3x12
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Close grip Cable Row 4x8 (focus on
squeeze at the top of the movement.
(80 seconds) DB shrugs (HEAVY) 3x8
(90 seconds)
Ez Bar Curls
3x8
(90 seconds)
Seated Incline Dumbbell Curls
3x10
(80 seconds)
Incline Bench Spider Curls 3x12 (hard squeeze at top)
WEEK 7 (Day 5) Push day 2
(3 min) Close Grip BB Bench Press 4x5
(90 seconds) Standing BB overhead press 5x4
(2min) Incline DB Press 3x10
(90 seconds)
Incline smith press 3x15
(80 seconds) Cable Fly 3x15
(80 seconds) DB lateral raise 3x10
(80 seconds)
Bent over Cable tricep kickback 3x10
(80 seconds) lying EZ Bar skull crushers 3x12
(80 seconds)
Rope Cable tricep pushdown 3x12
(2min) Dips to failure
SET 1
SET 2
SET 3
SET 4
WEEK 7 (Day 6) Leg Day 2
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x12
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10
WEEK 8
WEEK 8 (DAY 1) Pull Day 1
(80 seconds) Wide grip pull up, assisted if needed 3x8
(2 Min)
Underhand BB Row 4x8
(90 seconds) Lat pulldown 3x10
(90 seconds)
High low 3x12
(60 seconds) Rope face pull 2x12
A1; (90 Seconds) Reverse Pec deck 3x15
A2; Band pull apart 3x10
SET 1
SET 2
SET 3
SET 4
(90 seconds) DB Bicep Curls alternating arm
3x8 (8 rep each arm)
(80 seconds)
Standing Single Arm Cable Curl 3x10 rep each
(80 seconds)
Curly bar attachment cable Curls 3x15
each arm)
(80 seconds)
Hammer Curls alternating Arm 3x10 (10 rep each arm)
WEEK 8 (Day 2)
Push Day 1
(4 min) BB Bench Press 5x5
(90 seconds) Incline DB press 3x12
(2min) Dips (weighted if possible)
3x8
(120 seconds) Seated Barbell shoulder press 3x8
(80 seconds) Side cable lateral raise 3x10
(80 seconds)
Cable front Raise 3x10
(80 seconds)
Seated DB behind head extension 3x8
(80 seconds) Curly bar tricep pushdown 3x10
(80 seconds) Curly bar tricep pushdown 4x12
(80 seconds)
Cable flys (low to high) 3x15
SET 1
SET 2
SET 3
SET 4
WEEK 8 (Day 3) Leg Day 1
SET 1
SET 2
SET 3
SET 4
Roller and dynamic stretches
(3 min) BB back squats 5x5
(2min) Leg press 3x12
(80 seconds) Seated calve raise 3x15
A1; (80 seconds) Seated Leg extension 3x12
A2; Lying hamstring curl 3x12
(80 seconds)
Cable Crunch 3x12
Recommended to have rest day between day 3 and day 4
WEEK 8 (Day 4)
Pull Day 2
(80 seconds) Lat Pulldown 3x8
(80 seconds)
DB Bent over Row 3x15
(90 seconds) Rope cable pullover 3x12
(90 seconds) Seated Close grip Cable Row 4x10 (focus on
squeeze at the top of the movement.
(80 seconds) DB shrugs (HEAVY) 3x8
(90 seconds)
Ez Bar Curls
3x10
(90 seconds)
Seated Incline Dumbbell Curls
3x12
SET
1
SET
2
SET
3
SET
4
(80 seconds)
Incline Bench Spider Curls 3x10 (hard squeeze at top)
WEEK 8 (Day 5) Push day 2
SET 1
SET 2
SET 3
SET 4
SET 3
SET 4
(3 min) Close Grip BB Bench Press 3x12
(2.5 min) Standing BB overhead press 3x6
(90 Seconds)
Dumbbell incline press 3x12
(80 seconds) Cable Fly 3x12
(80 seconds) DB lateral raise 3x10
(80 seconds)
Bent over Cable tricep kickback 3x10
(80 seconds)
Rope Cable tricep pushdown 3x12
(90 seconds) Close Grip Push ups 2x till failure
WEEK 8 (Day 6) Leg Day 2
Roller and dynamic stretches
(5min Deadlifts)
5x5
(4 min) Front squat 4x8
(2min) Leg Press 3x12
A1; (80 seconds) Seated Leg extension 3x10
A2; Lying hamstring curl 3x10
(90 seconds) Seated calve raise 3x15
(90 Seconds) Standing Calve Raise 3x12
SET 1
SET 2
B1; (60 seconds) DB goblet squat 2x12
B2; Cable Crunshes 3x10