Week 1 Monday 1a. 4x6 1 ¼ Close Grip Bench Press 4 count lower tempo 1b. 4x10 - Face Pulls - AHAP Rest 2-3 min 2a. 4x6 Chin-up: AHAP 4 count Lower 2b. 4x12 Behind the Neck Press – AHAP Rest 2 min 3a. 3x6 Each Neutral Grip Single Arm DB Bench Press 3b. 3x6 DB Row Rest 90 sec 4a.-5b - 3 x 8-12 close to failure. 4a. Machine Incline Bench 4b. Lat Pull Down Rest 90 sec Tuesday 1. 4x6 Front Squat – 1 ¼ 4 count lower ¼ up / all the way up Rest 3 min 2a. 3x6ea Reverse Lunge 2b. 3x6 Romanian Deadlift Rest 2 min 4a.-5c - 3 x 8-12 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Wednesday 1a. Med Ball Side Toss 3x10 each 1b. Side Plank Elbow Touch 3x10 each 1c. Leg Lifts 3x20 2a. Weighted Plank – 3x1min 2b. Russian Twist – 3 x 20 each 2c. Strict Toes to Bar – 3x10 3a. Decline Situps 3x15 3b. Bar Rotations – 3x10ea 3c. Roll Outs – 3x10 During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. 1a. 3x15-20 CG Bench Press Leave 2 in the tank on sets 1&2 and to complete failure on set 3. 1b. 3x10 3 way raise Rest 2 min 2a. 3x15 Strict Pull-ups 2b. 3x15 Each SA DB OH Press – AHAP Rest 2 min Giant Set 3 x 15 Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min 3a. Machine Decline Bench 3b. Lat Pull Down Behind Neck 3c. Machine Shoulder Press 3d. T-Bar Chest Supported Row Gun Show 3 x 6-8 each FAIL in the 6-8 range. 4 count lower on 1a-2b. 90 sec rest between supersets. 1a. BB Skull Crushers 1b. BB Curls 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints10 rounds – 10 sec on 1 min rest 12 incline Set speed at PR mile pace Thursday Cardio15 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3x15 3a. DB Preacher Curls squeeze for one count at top 3b. Tricep Push Downs squeeze for one at bottom 3c. BB Reverse Curls 3d. Triangle Push Ups Rest 1 min CardioSpinning Bike Sprints10 rounds – 20 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning Friday 1a.4x3 Speed Squat Pause @ bottom and explode up. 1b.4x4 DB Vertical Jump Rest 90 sec 2a. 4x3 Each Speed Reverse Lunge 2b. 4x2 Each Cycle Jumps Rest 90 sec 3. 2x15 Back Squat @45% Rest 2 min Giant Set 3x20 AHAP Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 20 total steps holding DBs 4e. Standing Calf Raises Saturday 1a. Plank with Leg Slides 3x15 each 1b. Reverse V-ups with sliders 3x15 1c. Banded sit ups 3x15 Med Ball Hits 15 each side 15 forward 15 above 3 rounds Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest 3x20 2a. Curls 21s Rest 30 sec 2b. Standing EZ Bar OH Press Rest 90 sec 3a. DB Spider Curls Rest 30 3b. Double D Close Grip Push Downs Rest 90 Sec Fascial Pump Training 4. Incline DB Curls 5. Bench Dips Cardio15 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 2 Monday 1a. 4x6 Close Grip Bench Press 4 count lower 1b. 4x10 - Face Pulls - AHAP Rest 2-3 min 2a. 4x6 Chin-up: AHAP 4 count lower 2b. 4x10 Behind the Neck Press – AHAP Rest 2 min 3a. 3x6 Each Neutral Grip Single Arm DB Bench Press 3b. 3x6 Each DB Row Rest 90 sec 4a.-5b - 3 x 8-12 close to failure. 4a. Machine Incline Bench 4b. Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints12 rounds – 10 sec on 1 min rest 12 incline Set speed at PR mile pace Tuesday 1. 4x6 Front Squat 4 count lower Rest 3 min 2a. 3x6 Each Reverse Lunge 2b. 3x6 Romanian Deadlift Rest 2 min 4a.-5c - 3 x 8-12 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Wednesday Thursday 1a. Med Ball Side Toss 3 x10 each 1b. Side Plank Elbow Touch 3x10 each 1c. Leg Lifts 3x20 1a. 3x15-20 CG Bench Press Leave 2 in the tank on sets 1&2 and to complete failure on set 3. 1b. 3x10 3 way raise Rest 2 min 2a. Weighted Plank – 3 x 1min 2b. Russian Twist – 3 x 20 each 2c. Strict Toes to Bar – 3x10 2a. 3x15 Strict Pull-ups 2b. 3x15 Each SA DB OH Press – AHAP Rest 2 min 3a. Decline Situps 3x15 3b. Bar Rotations – 3x10ea 3c. Roll Outs – 3x10 During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio20 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Giant Set 3 x 15 Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min 3a. Machine Decline Bench 3b. Lat Pull Down Behind Neck 3c. Machine Shoulder Press 3d. T-Bar Chest Supported Row Gun Show 3 x 6-8 each FAIL in the 6-8 range. 4 count lower on 1a-2b. 90 sec rest between supersets. 1a. BB Skull Crushers 1b. BB Curls 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3x15 3a. DB Preacher Curls squeeze for one count at top 3b. Tricep Push Downs squeeze for one at bottom 3c. BB Reverse Curls 3d. Triangle Push Ups Rest 1 min CardioSpinning Bike Sprints12 rounds – 20 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning Friday 1a.4x3 Speed Squat Pause @ bottom and explode up. 1b.4x4 DB vertical jump Rest 90 sec 2a. 4x3 Each Speed Reverse Lunge 2b.4x2 Each Cycle Jumps Rest 90 sec 3. 2x15 Back Squat @47.5% Rest 2 min Saturday 1a. Plank with Leg Slides 3x15 each 1b. Reverse V-ups with Sliders 3x15 1c. Banded Sit Ups 3x15 Med Ball Hits 15 each side 15 forward 15 above 3 rounds Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest Giant Set 3x20 AHAP Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 20 total steps holding DBs 4e. Standing Calf Raises 3x20 2a. EZ Bar Spider Curls 2b. DB Skull Crushers Rest 90 sec 2a. Rope Hammer Curls 2b. Rope Pushdowns Fascial Pump Training 4. Superman Cable Curls 5. EZ BAR Cable Supine Grip Triceps Pushdowns Cardio20 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 3 Monday 1a. Close Grip Bench Press 10-8-6-4-4 1b. 4x10 - Face Pulls – AHAP Rest 2-3 min 2a. Chin-ups: 10-8-6-4-4 AHAP 2b. 4x8 Behind the Neck Press – AHAP Rest 2 min 3a. 3x6 Each Neutral Grip Single Arm DB Bench Press 3b. 3x6 Each DB Row Rest 90 sec 4a.-5b - 3 x 8-12 close to failure. 4a. Machine Incline Bench 4b. Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec Tuesday 1. Front Squat 6-4-3-3-4-6 Rest 2-3 min 2a. 3x6 each Reverse Lunge Back Squat 1RM 2b. 3x5 Romanian Deadlift Rest 2 min 4a.-5c - 3 x 8-12 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Wednesday 1a. Cable Rotations/ low to high – 3x10each 1b. Cable Crunch – 2x20 1c. Cable Rotations/ High to low – 3x10each 2a. Strict Toes to Bar – 3x10 2b. Weighted Sit Ups – 3x15 2c. DB Side Plank – 3x45 sec each 3a. Bar Pull to Press – 3x10 each 3b. Leg Lifts - 3x20 3c. Stability Ball Crunches – 3x30 During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Thursday 1a. 3x15-20 CG Bench Press Leave 2 in the tank on sets 1&2 and to complete failure on set 3. 1b. 3x10 3 way raise Rest 2 min 2a. 3x15 Strict Pull-ups 2b. 3x15 each SA DB OH Press - AHAP Rest 2 min Giant Set 3 x 15 Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min 3a. Machine Decline Bench 3b. Lat Pull Down Behind Neck 3c. Machine Shoulder Press 3d. T-Bar Chest Supported Row Gun Show 3 x 8-12 each FAIL in the 8-12 range. 90 sec rest between supersets 1a. BB Skull Crushers 1b. BB Curls 2a. ALT DB Hammer Curls 2b. DB Skull Crushers CardioIncline Treadmill Sprints14 rounds – 15 sec on 1 min rest 12 incline Set speed at PR mile pace Friday 1a.4x3 Speed Squat Pause @ bottom and explode up. 1b.4x4 DB Vertical Jump Rest 90 sec 2a. 4x3 Each Speed Reverse Lunge 2b.4x2 Each Cycle Jumps Rest 90 sec 3. 2x15 Back Squat @50% Rest 2 min Saturday 1a. Leg Lift Hold – 3x1 min 1b. V ups - 3x20 1c. Stability Ball Legs Lifts – 3x10 2a. Stability Ball Crunches 3x30 2b. Weighted Plank – 3x30 sec 2c. Sliding Mountain Climbers – 3x20each Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest 3x15 Giant Set 3x20 AHAP Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 20 total steps holding DBs 4e. Standing Calf Raises 3a. DA DB Curls (use bicep blaster) Rest 30 sec 3b. DA DB OH Triceps Extension Rest 90 sec 4a. EZ Bar Reverse Spider Curls Rest 30 4b. DA Cable Pushbacks Rest 90 Sec Fascial Pump Training 5. Rope Hammer Curls 6. Rope Push Downs Cardio25 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch 3x15 3a. DB Seated Incline Curls – 11/4 3b. Tricep Push Downs squeeze for one at bottom 3c. Zottman Curls 3d. SA OH Triceps Extension 1 min rest CardioSpinning Bike Sprints14 rounds – 20 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning Cardio25 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 4 Monday Tuesday 1a. Close Grip Bench Press MAX 1. Front Squat MAX - 2a. Then: 3x2 @90% 2b. 3x3 Chin-ups - AHAP Rest 2 min Then 3x2 @85% Rest 2 min 3a. 3x3 Each Neutral Grip Single Arm DB Bench Press 3b. 3x3 Each DB Row Rest 90sec 3a. 4x3 Each Reverse Lunge @52.5% Back Squat 1RM 3b. 4x2 Deadlift @90% Rest 2 min 4a.-5b - 3 x 8-12 close to failure. 4a. Machine Incline Bench 4b. Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints18 rounds – 15 sec on 1 min rest 12 incline Set speed at PR mile pace Wednesday 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Friday REST DAY 1a. Cable Rotations/ low to high – 3x10each 1b. Cable Crunch – 2x20 1c. Cable Rotations/ High to low – 3x10each Gun Show 3 x 8-12 each FAIL in the 8-12 range. 90 sec rest between supersets 1a. BB Skull Crushers 1b. BB Curls 2a. Strict Toes to Bar – 3x10 2b. Weighted Sit Ups – 3x15 2c. DB Side Plank – 3x45 sec each 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3a. Bar Pull to Press – 3x10 each 3b. Leg Lifts - 3x20 3c.Stability Ball Crunches – 3x30 4a.-5c - 3 x 8-12 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min Thursday During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio30 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch 3x15 3a. DB Seated Incline Curls – 11/4 3b. Triceps Push Downs squeeze for one at bottom 3c. Zottman Curls 3d. SA OH Triceps Extension Rest 1 min CardioSpinning Bike Sprints16 rounds – 20 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning Saturday 1a. Leg Lift Hold – 3x1 min 1b. V ups - 3x20 1c. Stability Ball Legs Lifts – 3x10 2a. Stability Ball Crunches 3x30 2b. Weighted Plank – 3x30 sec 2c. Sliding Mountain Climbers – 3x20each During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. 3x15 3a. EZ Bar Reverse Curls (Use Fat Grips) 3b. EZ Bar Standing French Press Rest 90 sec 4a. DA Zottman Curls (Use arm blaster) 4b. Bench Dips Fascial Pump Training 5. Seated Cable Concentration Curls 6. OH horizontal Triceps press Cardio30 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 5 Monday 1. 5x3 Bench Press Rest 2 min 2. 3x3 3 Board Press Rest 2 min 3a. 4x6 Pull-up: AHAP 4 count Lower 3b. 4x6 Incline DB Rest 2 min 4a. 3x6 Seated DB Military Press - AHAP 4b. 3x10 Lateral Raise - AHAP 4c. 3x6 ea – Lying Side Raise – 4ct lower Rest 90 sec 4a.-5b - 3 x 6-8 close to failure. 4a. Machine Decline Bench 4b. Supine Grip Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints12 rounds – 20 sec on 75 sec rest 12 incline Set speed at PR mile pace Tuesday 1. 4x6 Back Squat – 1 ¼ 4 count lower ¼ up / all the way up Rest 3 min 2a. 3x6 Each BB Single Leg RDL 2b. 3x6 Each DB Bulgarian Split Squat - AHAP Rest 2 min Wednesday 1a. Med Ball Side Toss 3x10 each 1b. Side Plank Elbow Touch 3x10 each 1c. Leg Lifts 3x20 2a. Weighted Plank – 3x1min 2b. Russian Twist – 3 x 20 each 2c. Strict toes to bar – 3x10 3a. Decline Sit-ups 3x15 3b. Bar rotations – 3x10ea 3c. Roll outs – 3x10 4a.-5c - 3 x 6-8 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio35 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Thursday Friday 1a. 4x10 Incline Bench 1b. 4x6 Batwing Row – 4ct hold at top Rest 2 min 1a. 4x3 Speed Sumo Deadlift 1b. 4x5 Dynamic Band Pulls Rest 90 sec 2a. 3x10 Chin-ups - AHAP 2b. 3x10 NG DB Bench @25% Bench 1RM Rest 2 min 2a. 4x3 Each Front Rack Speed Reverse Lunge 2b. 4x4 Each Single Leg Tuck Jump Rest 90 sec Giant Set 3 x 10-12 Fail in 10-12 Range. Complete all exercises then rest for 2 min. 30 sec rest between exercises 3a. Machine Incline Bench 3b. Wide Grip Lat Pull Down 3c. NG Machine Shoulder Press 3d. T-Bar Chest Supported Row Gun Show 3 x 6-8 each FAIL in the 6-8 range. 4 count lower on 1a-2b. Rest 90 sec between supersets 1a. BB Skull Crushers 1b. BB Curls 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3x15 3a. DB Preacher Curls squeeze for one count at top 3b. Triceps Push Downs squeeze for one at bottom 3c. BB Reverse Curls 3d. Triangle Push Ups Rest 1 min CardioSpinning Bike Sprints12 rounds – 25 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning 3. 2x15 Front Squat @45% Rest 2min Giant Set 3x15 AHAP Complete all exercises then rest for 2 min. 30 sec rest between exercises 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 16 total steps holding DBs 4e. Standing Calf Raises Saturday 1a. Plank with Leg Slides – 3x15 each 1b. Reverse V-ups with Sliders 3x15 1c. Banded Sit Ups 3x15 Med Ball Hits 15 each side 15 forward 15 above 3 rounds Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest 3x20/15/12 2a. Curls 21s Rest 30 sec 2b. Standing EZ Bar OH Press Rest 90 sec 3a. DB Spider Curls Rest 30 3b. Double D Close Grip Push Downs Rest 90 Sec Occlusion Training 30/15/15 2 rounds of each 4. Incline DB Curls 5. Bench Dips Cardio35 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 6 Monday 1. 5x3 Bench Press Rest 2 min Tuesday 1. 4x6 Back Squat – 4ct Lower Rest 3 min 2. 3x3 3 Board Press Rest 2 min 3a. 4x6 Pull-up: AHAP 4 count Lower 3b. 4x6 Incline DB Bench Rest 2 min 4a. 3x6 Seated DB Military Press - AHAP 4b. 3x10 Lateral Raise - AHAP 4c. 3x6 ea – Lying Side Raise – 4ct lower Rest 90 sec 4a.-5b - 3 x 6-8 close to failure. 4a. Machine Decline Bench 4b. Supine Grip Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints14 rounds – 20 sec on 75 sec rest 12 incline Set speed at PR mile pace 2a. 3x6 Each BB Single Leg RDL - AHAP 2b. 3x6 Each DB Bulgarian Split Squat - AHAP Rest 2 min 4a.-5c - 3 x 6-8 close to failure. Wednesday 1a. Med Ball Side Toss 3x10 each 1b. Side Plank Elbow Touch 3x10 each 1c. Leg Lifts 3x20 2a. Weighted Plank – 3x1min 2b. Russian Twist – 3x20 each 2c. Strict Toes to Bar – 3x10 3a. Decline Sit-ups 3x15 3b. Bar Rotations – 3x10ea 3c. Roll outs – 3x10 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio40 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Thursday Friday 1a. 4x10 Incline Bench 1b. 4x6 Batwing – 4ct hold at top – AHAP Rest 2 min 1a.4x3 Speed Sumo Deadlift 1b.4x5 Dynamic Band Pulls Rest 90 sec 2a. 3x10 Chin-ups - AHAP 2b. 3x10 NG DB Bench @27.5% Bench 1RM Rest 2 min 2a. 4x3 Each Front Rack Speed Reverse Lunge 2b.4x4 Each Single Leg Tuck Jump Rest 90 sec Giant Set 3 x 10-12 Fail in 10-12 Range. Complete all exercises then rest for 2 min. 30 sec rest between exercises 3a. Machine Incline Bench 3b. Wide Grip Lat Pull Down 3c. NG Machine Shoulder Press 3d. T-Bar Chest Supported Row Gun Show 3 x 6-8 each FAIL in the 6-8 range. 4 count lower on 1a-2b. 90 sec rest between super set 1a. BB Skull Crushers 1b. BB Curls 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3x15 3a. DB Seated Incline Curls – 11/4 3b. Triceps Push Downs squeeze for one at bottom 3c. Zottman Curls 3d. SA OH Triceps Extension Complete all – rest 1 min between sets CardioSpinning Bike Sprints14 rounds – 25 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning 3. 2x15 Front Squat @50% Rest 2 min Giant Set 3x15 AHAP Complete all exercises then rest for 2 min. 30 sec rest between exercises 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 16 total steps holding DBs 4e. Standing Calf Raises Saturday 1a. Plank with Leg Slides – 3x15 each 1b. Reverse V-ups with Sliders 3x15 1c. Banded Sit Ups 3x15 Med Ball Hits 15 each side 15 forward 15 above 3 rounds Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. 3x20/15/12 1a. EZ Bar Spider Curls 1b. DB Skull Crushers Rest 90 sec 2a. Rope Hammer Curls 2b. Rope Pushdowns Occlusion Training 15/10/10/10 3. Superman Cable Curls 4. EZ BAR Cable Supine Grip Triceps Pushdowns Cardio40 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 7 Monday 1. 5x2 Bench Press Rest 2 min 2. 3x2 3 Board Press Rest 2 min 3a. 5x4 Pull-up - AHAP 3b. 5x4 Incline DB Bench Rest 2 min 4a. 3x5 Seated DB Military Press - AHAP 4b. 3x8 Lateral Raise - AHAP 4c. 3x6 ea – Lying Side Raise – 4ct lower Rest 90 sec 4a.-5b - 3 x 6-8 close to failure. 4a. Machine Decline Bench 4b. Supine Grip Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints12 rounds – 25 sec on 80 min rest 12 incline Set speed at PR mile pace Tuesday 1. Back Squat 6-4-3-3-4-6 Rest 3 min 2a. 3x6 Each BB Single Leg RDL 2b. 3x6 Each DB Bulgarian Split Squat - AHAP Rest 2 min 4a.-5c - 3 x 6-8 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Wednesday 1a. Cable Rotations/ low to high – 3x10each 1b. Cable Crunch – 3x20 1c. Cable Rotations/ High to low – 3x10each 2a. Strict Toes to Bar – 3x10 2b. Weighted Sit Ups – 3x15 2c. DB Side Plank – 3x45 sec each 3a. Bar Pull to Press – 3x10 each 3b. Leg Lifts - 3x20 3c. Stability Ball Crunches – 3x30 During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio45 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Thursday Friday 1a. 4x8 Incline Bench 1b. 4x6 Batwing – 4ct hold at top – AHAP Rest 2 min 1a.4x3 Speed Sumo Deadlift 1b.4x5 Dynamic Band Pulls Rest 90 sec 2a. 3x8 Chin-ups - AHAP 2b. 3x8 NG DB Bench Rest 2 min 2a. 4x3 Each Front Rack Speed Reverse Lunge 2b.4x2 Each Single Leg Box Jumps Rest 90 sec Giant Set 3 x 10-12 Fail in 10-12 Range. Complete all exercises then rest for 2 min. 30 sec rest between exercises 3a. Machine Incline Bench 3b. Wide Grip Lat Pull Down 3c. NG Machine Shoulder Press 3d. T-Bar Chest Supported Row Gun Show 3 x 8-12 each FAIL in the 8-12 range. 90 sec rest between super set 1a. BB Skull Crushers 1b. BB Curls 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3x15 3a. DB Seated Incline Curls – 11/4 3b. Triceps Push Downs squeeze for one at bottom 3c. Zottman Curls 3d. SA OH Triceps Extension Complete all – rest 1 min between sets CardioSpinning Bike Sprints12 rounds – 30 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning 3. 2x15 Front Squat @55% Rest 2 min Giant Set 3x15 AHAP Complete all exercises then rest for 2 min. 30 sec rest between exercises 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 16 total steps holding DBs 4e. Standing Calf Raises Saturday 1a. Leg Lift Hold – 3x1 min 1b. V ups - 3x20 1c. Stability Ball Legs Lifts – 3x10 2a. Stability Ball Crunches 3x30 2b. Weighted Plank – 3x30 sec 2c. Sliding Mountain Climbers – 3x20each Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. 3x15/12/10 1a. DA DB Curls (use bicep blaster) Rest 30 sec 1b. DA DB OH Triceps Extension Rest 90 sec 2a. EZ Bar Reverse Spider Curls Rest 30 2b. DA Cable Pushbacks Rest 90 Sec Occlusion Training 30/15/15 3. Rope Hammer Curls 4. Rope Push Downs Cardio45 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 8 Monday 1. 4x2 Bench Press Rest 2 min 2. 2x1 Bench Press Rest 2 min 3. 3x1 3 Board Press Rest 2 min 4a. 5x4 Pull-up - AHAP 4b. 5x4 Incline DB Bench - 1¼ 4 ct lower @25% Bench 1RM Rest 2 min 5a. 3x5 Seated DB Military Press - AHAP 5b. 3x8 Lateral Raise - AHAP 5c. 3x6 ea – Lying Side Raise – 4ct lower Rest 90 sec 4a.-5b - 3 x 6-8 close to failure. 4a. Machine Decline Bench 4b. Supine Grip Lat Pull Down Rest 90 sec 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints14 rounds – 30 sec on 90 sec rest 12 incline Set speed at PR mile pace Tuesday 1. 4x6 Back Squat 4-3-2-2-1 @80%, 85%, 87.5%, 92.5%, 97.5% Rest 3 min 2a. 3x4 Each BB Single Leg RDL @35% Back Squat 1RM 2b. 3x4 Each DB Bulgarian Split Squat - AHAP Rest 2 min 4a.-5c - 3 x 6-8 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Wednesday Thursday 1a. Cable Rotations/ low to high – 3x10each 1b. Cable Crunch – 3x20 1c. Cable Rotations/ High to low – 3x10each 1a. 4x8 Incline Bench @70%, 75%, 80%, 80% 1b. 4x6 Incline DB Row – 4ct hold at top – AHAP Rest 2 min 2a. Strict Toes to Bar – 3x10 2b. Weighted Sit Ups – 3x15 2c. DB Side Plank – 3x45 sec each 2a. 3x8 Chin-ups - AHAP 2b. 3x8 NG DB Bench @32.5% Bench 1RM Rest 2 min Giant Set 3 x 10-12 Fail in 10-12 Range. Complete all exercises then rest for 2 min. 30 sec rest between exercises 3a. Machine Incline Bench 3b. Wide Grip Lat Pull Down 3c. NG Machine Shoulder Press 3d. T-Bar Chest Supported Row 3a. Bar Pull to Press – 3x10 each 3b. Leg Lifts - 3x20 3c.Stability Ball Crunches – 3x30 During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio50 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Gun Show 3 x 8-12 each FAIL in the 8-12 range. 90 sec rest between super set 1a. BB Skull Crushers 1b. BB Curls 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3x15 3a. DB Seated Incline Curls – 11/4 3b. Tricep Push Downs squeeze for one at bottom 3c. Zottman Curls 3d. SA OH Triceps Extension Complete all – rest 1 min between sets CardioSpinning Bike Sprints14 rounds – 30 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning Friday 1a. 4x3 Speed Sumo Deadlift 1b. 4x5 Dynamic Band Pulls Rest 90 sec 2a. 4x3 Each Front Rack Speed Reverse Lunge 2b. 4x4 Each Single Leg Box Jumps Rest 90 sec 3. 2x15 Front Squat @55% Rest 2 min Saturday 1a. Leg Lift Hold – 3x1 min 1b. V ups - 3x20 1c. Stability Ball Legs Lifts – 3x10 2a. Stability Ball Crunches 3x30 2b. Weighted Plank – 3x30 sec 2c. Sliding Mountain Climbers – 3x20each Move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. 3x15/12/10 Giant Set 3x15 AHAP Complete all exercises then rest for 2 min. 30 sec rest between exercises 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions 4d. Walking Lunges – 16 total steps holding DBs 4e. Standing Calf Raises 1a. EZ Bar Reverse Curls (Use Fat Grips) 1b. EZ Bar Standing French Press Rest 90 sec 2a. DA Zottman Curls (Use arm blaster) 2b. Bench Dips Occlusion Training 30/15/15 3. Seated Cable Concentration Curls 4. OH horizontal Triceps press Cardio50 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch Week 9 Monday Tuesday 1a. Bench Press MAX —3 min rest after sets above 75% 8, 5, 3, 3, 2, 1, 1, 1 @45%, 55%, 65%, 75%, 85%, 90%, 95%, Max 1. Back Squat MAX - 3 min rest after sets above 75% 8, 5, 3, 2, 1, 1, 1, 1 @45%, 55%, 65%, 75%, 85%, 90%, 95%, Max 2a. Then: 5x2 @ 90% 2b. 5x3 Pull-ups - AHAP Rest 2 min 2. Then: 5x2 @ 85% Rest 2 min 3a. 3x5 Seated DB Military Press - AHAP 3b. 3x8 Lateral Raise - AHAP 3c. 3x6 ea – Lying Side Raise – 4ct lower Rest 90 sec 3a. 3x4 Each BB Single Leg RDL 3b. 3x4 Each DB Bulgarian Split Squat - AHAP Rest 2 min Wednesday 5a. Machine Shoulder Press 5b. T-Bar Chest Supported Row Rest 90 sec CardioIncline Treadmill Sprints16 rounds – 30 sec on 90 sec rest 12 incline Set speed at PR mile pace 4a.-5c - 2 x 6-8 close to failure. 4a. Leg Press 4b. Hamstring Curls 4c. Leg Extensions Rest 2 min 5a. Hack Squat 5b. Hip Abductors and Adductors 5c. Standing Calf Raises Rest 2 min Friday REST DAY 1a. Cable Rotations/ low to high – 3x10each 1b. Cable Crunch – 3x20 1c. Cable Rotations/ High to low – 3x10each Gun Show 3 x 8-12 each FAIL in the 8-12 range. . 90 sec rest between supersets 1a. BB Skull Crushers 1b. BB Curls 2a. Strict Toes to Bar – 3x10 2b. Weighted Sit Ups – 3x15 2c. DB Side Plank – 3x45 sec each 2a. ALT DB Hammer Curls 2b. DB Skull Crushers 3a. Bar Pull to Press – 3x10 each 3b. Leg Lifts - 3x20 3c. Stability Ball Crunches – 3x30 4a.-5b - 3 x 6-8 close to failure. 4a. Machine Decline Bench 4b. Supine Grip Lat Pull Down Rest 90 sec Thursday During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. Cardio55 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch 3x15 3a. DB Seated Incline Curls – 11/4 3b. Tricep push downs - squeeze for one at bottom 3c. Zottman Curls 3d. SA OH Triceps Extension Rest 1 min CardioSpinning Bike Sprints16 rounds – 30 sec on 1 min rest Add Resistance for sprints, then turn down for 1 min rest but keep spinning Saturday 1a. Leg Lift Hold – 3x1 min 1b. V ups - 3x20 1c. Stability Ball Legs Lifts – 3x10 2a. Stability Ball Crunches 3x30 2b. Weighted Plank – 3x30 sec 2c. Sliding Mountain Climbers – 3x20each During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest. 3x15/12/10 1a. DA DB Curls (use bicep blaster) Rest 30 sec 1b. DA DB OH Triceps Extension Rest 90 sec 2a. EZ Bar Reverse Spider Curls Rest 30 2b. DA Cable Pushbacks Rest 90 Sec Occlusion Training 30/15/15 3. Rope Hammer Curls 4. Rope Push Downs Cardio55 min Heart Rate Between 130-165 Elliptical Treadmill Bike Rower Choose anything – Can go 10 min on one and switch How to read the program. You'll notice that we superset a lot of movements during this program. Super-setting means you will complete two exercises back to back before you start your rest period. 1. BB Bicep Curls Rest 2 min 2. BB Skull Crushers Rest 2 min 3a. Rope Triceps Push Downs 3b. Rope Hammer Curls Rest 90 sec In the example above, exercises 1 & 2 will be done by themselves. This will allow you to go as heavy as possible and get proper recovery. For the exercises grouped "3", you will perform 3a., rest less than 20 seconds, and perform 3b. before moving to your 90 sec rest period. Facial Pump Training Choose a weight you can complete 15-20 good reps. You will complete 8 sets with 30 seconds rest between sets. The goal is to stay in the 8-12 rep range every set. Occlusion Training For these days you will complete two rounds of the following protocol with 90 sec rest between rounds while wearing occlusion bands if possible. 30/15/15 - 30 reps - rest 10 sec | 15 reps - rest 10 sec | 15 reps 15/10/10/10 - 15 reps - rest 10 sec | 10 reps - rest 10 sec | 10 reps - rest 10 sec | 10 reps