___________________________________________________
O man a ha e li e b da in & da o .
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We e he e o ho o ho .
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feel. Use these guidelines to help along the way:
If you're hungry, add more protein as it is the most filling nutrient. More fiber is
also filling.
If you're tired, add more fibrous veggies to ensure sufficient energy from carbs.
If you're not losing weight, lower your carbohydrate intake.
If you have sugar cravings, balance your blood sugar better with more protein
and fiber and remove all sugar.
If you are losing weight too fast, add 5 to 6 bites of starch, such as sweet potato,
oatmeal or squash, with one meal per day.
If you are losing muscle mass, add more protein if you typically prep one cup
of ground beef, prep 2 cups, for example.
The best way to track and meet your macros daily is to have nutritious meals already
set & prepared. Planning ahead is always a good idea you'll feel more confident about
reaching your macro goals & will be less likely to eat fast food or not eat at all which can
have a negative effect on your goals. Each day, you ll want to eat about three meals and
two snacks. That s 21 meals and 14 snacks per week. Eating a balanced meal every 3
to 4 hours will help keep your blood sugar steady, which helps prevent you from getting
too hungry. And you re more likely to cheat when you feel starved.Choose whole foods,
opting for lean proteins from organic sources whenever you can. Keep dairy products
and sugars to a minimum to avoid empty calories.
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All workouts are labeled & arranged in order. The number of sets, reps
and rest time have been provided for every movement, in addition to
Demo Videos. Simply, click the name of a movement and a demo video
will appear on another page. Some videos will have Coach Cues in the
description area below the video to further explain the movement to
ensure your form is correct.
For best results, increase your weights every week. Training programs
work because of the Progressive Overload principle. This principle states
that the continual increase of the total workload during training sessions
will stimulate muscle growth and strength gain. *NOTE - You must
NEVER prioritze lifting more weight over having great lifting technique.
Only progressively overload movements that you can complete with
excellent form.
Take your time, & make sure your form is correct for every movement.
Keep your core engaged, and practice proper breathing. Inhale during the
easy phase of the lift, and exhale during the hardest part of the lift while
contracting your core muscles. (Ex: If you were performing a Back Squat
you would inhale as you descend into a squat, and exhale, contracting
your core as you rise, lifting the weight back to starting position.)
Time your rest. Rest times have been given for every movement &
superset. Use your phone stopwatch to keep track in between sets to
allow for adequate recovery time.
Also, be sure to wear the best shoes for your workouts. Flat-soled shoes,
such as Van s or Converses, are best for lower body movements as they
provide more balance & stability. Running shoes are best for Plyo &
Cardio days.
Snap before pictures! The scale can be very misleading. You can lose
body-fat but still weigh the same because you've gained lean muscle.
Take pictures before you begin, after 4 weeks & at the end of the 8 weeks.
TRAINING CALENDAR
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
1
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
2
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
3
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
4
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
5
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
6
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
7
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
8
SQUAT
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
PUSH
EMPASHSIS
ACTIVE OR
PASSIVE
RECOVERY
HINGE
EMPHASIS
ACTIVE OR
PASSIVE
RECOVERY
ACTIVE OR
PASSIVE
RECOVERY
WARM - UP
GENERAL WARM UP
Complete the following warm up before every full body Strength day. Remember, warmups are
essential to your training to allow optimal training performance, muscle preparation & overall
safety. Simply put: DON’T. SKIP. YOUR. WARMUP. Take your time, engage your core, back,
shoulders and glutes throughout the movements. Breathing throughout every movement. The
warm should feel like a mini-warmup.
Every movement is linked with an individual Demo Video.
MOVEMENT
SETS
REPS
FOAM ROLL : KPI (KEY POINT
OF INTEREST)
SQUAT - QUADS
PUSH - BACK
HINGE - HIPS & BACK
1
QUADS - 45s ea
HIPS - 45s ea
BACK - 60s
BI-PHASIC HIP STRETCH
1
45s ea
2
5
2
2
5
10 + 10s hold
2
10 ea
SQUAT/HINGE - GOBLET SQUAT + RDL
PUSH - TRX ROW + PUSH-UP
2
5 ea movement
SEAL JACK + DROP JUMP
3
5 seal jacks + 1 drop jump
QUADRUPED T-SPINE
ROTATION
QUADRUPED BIRD-DOG
BANDED GLUTE BRIDGE
BAND OVER AND BACK +
BAND PULL APART
KPI ACTIVATION
STAGE 1
WEEKS 1-2
ENDURANCE
LEGEND
DB
KB
RB
ECC
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
WEEK 1 & 2
DAY 1 - SQUAT EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
BARBELL HIP THRUST
B
PAUSE GOBLET SQUAT
C1
DB SPLIT SQUAT
REPS
WEEK 1
WEEK 2
4
8
10
75s
4
10
12
90s
8 ea
10 ea
60s
3
C2
ECCENTRIC LAT PULLDOWN
10
12
D1
STRETCH PUSH-UP
10
12
MOD: HANDS ELEVATED PUSH-UP
60s
3
D2
FINISHER
SA DB ROW
REST
10 ea
12 ea
3 x 30s ea SIDE PLANK & 20 reps SEATED BAND ABDUCTION
*Finishers to be completed AFAP with minimal rest
WEEK 1 & 2
DAY 2 - PUSH EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
BARBELL BENCH PRESS
B
C
REPS
REST
WEEK 1
WEEK 2
4
8
10
75s
NON-ALTERNATING DB REVERSE
LUNGE
4
10 ea
12 ea
90s
LEG PRESS
3
12
15
60s
SEATED ROW
D1
10
12
12
15
3
D2
TRICEP PUSH DOWN
60s
E
FINISHER
CABLE FACE PULL
3
20
3 x 30s ea WALL-SIT & 10 reps BALL SLAM
25
WEEK 1 & 2
DAY 3 - HINGE EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
TRAP BAR DEADLIFT
B
DB RDL
C1
CHEST SUPPORTED DB ROW
REPS
WEEK 1
WEEK 2
4
8
10
75s
4
10
12
90s
12
15
3
60s
C2
HALF KNEELING DB PRESS
10
12
D1
ECCENTRIC DB CURL
10
12
60s
3
D2
PRONE HAMSTRING CURL
FINISHER
REST
12
15
4 x 20 steps HYBRID BAND MARCHING A & 20 reps CALF RAISE
STAGE 2
WEEKS 3-4
HYPERTROPHY
LEGEND
DB
KB
RB
ECC
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
WEEK 3 & 4
DAY 1 - SQUAT EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
BARBELL BOX SQUAT or
SSB BOX SQUAT
B
ECC BULGARIAN SPLIT SQUAT
C
1.5 BARBELL HIP THRUST
USE DBs, KBs, or CMBs
D2
E
WEEK 2
4
6
8
2min
4
8 ea
10 ea
90s
3
10
12
60s
MOD: ASSISTED PULL-UP
INCLINE NEUTRAL GRIP DB
BENCH
SYMMETRICAL STANCE SA DB
ROW
FINISHER
REST
WEEK 1
PULL-UP
D1
REPS
AMRAP
AMRAP
8
10
3
60s
3
10 ea
12 ea
3 x 5 ea FOWARD + REVERSE BEAR CRAWL & 10 reps ea STANDING
BAND ABDUCTION
WEEK 3 & 4
DAY 2 - PUSH EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
BARBELL FLOOR PRESS
B
BARBELL REVERSE LUNGE
C1
1.5 HEEL ELEVATED NARROW
STANCE GOBLET SQUAT
C2
INVERTED ROW
WEEK 2
4
6
8
2min
4
6 ea
8 ea
90s
12
15
60s
3
10
D
TRICEP ROPE EXTENSION +
PUSH-UP AMRAP
3
E
DB T & I RAISE
3
FINISHER
REST
WEEK 1
ADD RESISTANCE IF NECESSARY
BOTH MOVES = 1 rep
REPS
12
12 + AMRAP 15 + AMRAP
PUSH-UPS
PUSH-UPS
15
20
3 x 30s GOBLET WALL-SIT & 10 reps BALL SLAM
60s
45s
WEEK 3 & 4
DAY 3 - HINGE EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
TRAP BAR RDL
B
1.5 REAR FOOT ELEVATED DB
SPLIT SQUAT
REPS
REST
WEEK 1
WEEK 2
4
8
10
2min
4
10 ea
12 ea
90s
3
12
15
60s
12
15
USE DBs, KBs, or CMBs
C
BARBELL GLUTE BRIDGE
D1
CHEST SUPPORTED T-BAR ROW or
STANDING LOW CABLE ROW
D2
KB Z-PRESS
E
ALT DB CURL +
HAMMER CURL AMRAP
FINISHER
3
60s
10
3
12
10 ea arm + 12 ea arm +
AMRAP
AMRAP
3 x 20 KB SWING & 30 reps BW CALF RAISE
60s
STAGE 3
WEEKS 5-6
STRENGTH
LEGEND
DB
KB
RB
ECC
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
WEEK 5 & 6
DAY 1 - SQUAT EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
CHAIN SSB BOX SQUAT or SSB
FRONT BOX SQUAT
B
SUMO BARBELL RDL
C1
FRONT FOOT ELEVATED KB FRONT
RACK SPLIT SQUAT
C2
ECCENTRIC REVERSE GRIP LAT
PULLDOWN
D1
SLIGHT INCLINE DB BENCH
REPS
WEEK 1
WEEK 2
5
5
6
2.5min
4
8
10
90s
10 ea
12 ea
3
60s
12
15
8
10
60s
4
D2
FINISHER
SA LANDMINE ROW
REST
10 ea
12 ea
3 x 30s ea WEIGHTED SIDE PLANK & 20 reps DOUBLE BANDED HIP THRUST
WEEK 5 & 6
DAY 2 - PUSH EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
PAUSE BARBELL BENCH PRESS
5
B1
DEFICIT DB SPLIT SQUAT
2s BRIEF PAUSE
REPS
WEEK 1
WEEK 2
4
5
8 ea
10 ea
4
REST
2.5min
90s
B2
SWISS BALL HAMSTRING CURL
12
15
C1
NEUTRAL BAR BENT ROW or
BARBELL BENT ROW
10
12
3
60s
C2
LOADED PUSH UP
AMRAP
AMRAP
D
DB SKULL CRUSHER +
TRICEP PUSHDOWN AMRAP
3
12 +
ARMAP
15 +
AMRAP
60s
E
KNEELING FACEPULL
3
20
25
45s
FINISHER
3 x 30s ea DB SPLIT SQUAT HOLD & 10 reps ea DOUBLE BAND SQUAT THRUST
WEEK 5 & 6
DAY 3 - HINGE EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
SETS
A
SUMO DEADLIFT
B
DB FORWARD + REVERSE LUNGE
C
LOW BOX HIP THRUST
D1
GORILLA ROW COMBO
BOTH MOVES = 1 rep
DEAD STOP MOMENTUM EA REP
D2
E
ECCENTRIC BARBELL CURL
FINISHER
REST
WEEK 1
WEEK 2
5
3
4
3min
4
10 ea
12 ea
90s
3
8
10
60s
10
12
ALL 3 MOVES = 1 rep
HALF KNEELING BARBELL STRICT
PRESS
REPS
4
3
60s
10
12
8
10
60s
3 x 6 ea side ALT BURPEE SNATCH & 30 reps BW CALF RAISE
STAGE 4
WEEKS 7-8
POWER
LEGEND
DB
KB
RB
ECC
SL
SA
RDL
AMRAP
AFAP
DUMBBELL
KETTLEBELL
RESISTANCE BAND
ECCENTRIC [SLOW PACE DURING STRETCH
PORTION OR “EASY” PART OF LIFT]
SINGLE-LEG
SINGLE-ARM
ROMANIAN DEADLIFT
As Many Rounds or Reps As Possible
As Fast As Possible
WEEK 7 & 8
DAY 1 - SQUAT EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
A
B1
BARBELL BACK SQUAT
WEEK 8 - START AROUND 65%-70% of PREDICTED MAX
& INCREASE BY 10-15lbs ea SET
SETS
5
BANDED BARBELL RDL
REPS
WEEK 1
WEEK 2
5
5,4,3,2,1
8
10
LOADED PULL UP
C
BARBELL STEP UP
D1
SLIGHT DECLINE DB BENCH
PRESS
3
3
4
6 ea
8 ea
8
10
DEAD STOP SA KB ROW
FINISHER
60s
60s
4
D2
3min
90s
4
B2
REST
10 ea
12 ea
4 x 30s DB FRONT RACK WALL-SIT & 20 reps DOUBLE BANDED HIP THRUST
WEEK 7 & 8
DAY 2 - PUSH EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
MOVEMENT
A
INCLINE BARBELL BENCH PRESS
WEEK 8 - START AROUND 65%-70% of PREDICTED MAX
& INCREASE BY 10-15lbs ea SET
B
SSB BULGARIAN SPLIT SQUAT or
KB FRONT RACK BULGARIAN
SPLIT SQUAT
C1
LOADED INVERTED ROW
C2
STRICT DIP +
SLOW BURN PUSH-UP AMRAP
D1
HIGH PULLEY CABLE CHEST FLY
SETS
REPS
WEEK 1
WEEK 2
5
5
5,4,3,2,1
3min
4
8 ea
10 ea
90s
10
12
3
10 +
AMRAP
12 +
AMRAP
12
15
DB SHOULDER COMBO
E
GHD BACK EXTENSION + ROW
FINISHER
3
60s
60s
3
D2
REST
10
12
10
12
60s
3 x 30s ea DB SPLIT SQUAT HOLD & 10 reps (5 ea leg) SPLIT SQUAT JUMP
WEEK 7 & 8
DAY 3 - HINGE EMPHASIS
Exercises are listed in the order they should be performed in. Make sure you follow the proper rep scheme for
each week and TIME YOUR REST. Some of the movements in this workout are arranged in SUPERSET fashion. 2
movements are grouped together to complete back to back, for one “superset”. You will complete the
designated # of reps for the first move, then immediately complete the designated # of reps for the second
move, THEN rest. Complete both moves again back to back for the next superset, etc etc. Supersets will be
marked with the same letter and chronological numbers (ex. A1, A2)
A
MOVEMENT
SETS
CONVENTIONAL DEADLIFT or
TRAP BAR DEADLIFT
REPS
REST
WEEK 1
WEEK 2
5
5
5,4,3,2,1
3min
WEEK 8 - START AROUND 65%-70% of PREDICTED MAX
& INCREASE BY 10-15lbs ea SET
B
GOBLET WALKING LUNGE
4
10 ea
12 ea
90s
C
BARBELL HIP THRUST + BAND
ABDUCTION
3
8
10
60s
D1
BARBELL STRICT PRESS
5
6
60s
4
D2
NEUTRAL GRIP LAT PULLDOWN
E
HALF KNEELING SA CABLE ROW
FINISHER
3
15
20
12 ea
15 ea
60s
3 x 30 steps ea side HYBRID BAND DB OH MARCHING A & 30 reps BW
CALF RAISE
Want more elite action? Repeat this program, but be sure to increase your weights .
Or check out the AthelitePro site for more gym & home-based programs.