30 DAY
WORKOUT PLAN
30 Day Program
Cardio: 2-3x per week : 10-15 minute warm up + 10-15 min cool-down | Incline Treadmill walk, Stairmaster, Elliptical, or Light jog with no
incline.
LEGS
Set 1
Set 2
Set 3
Set 4
Set 5
Squats
20
8-10
8-10
8-10
8-10
Hip Thrusts
15
10
10
10
10
Stiff Leg Deadlifts
10
10
10
Cable Kickbacks
10
10
10
Lunges
100
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Seated Dumbbell Press
15
10-12
10-12
10-12
Rear Delt Cable Pulls
12
12
12
12
12-15
12-15
12-15
12-15
Bent Over Shoulder Trio
12
12
12
Weighted Hand to Toe
15
15
15
10.10
10.10
10.10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
HIIT | 3 Rounds of 40
sec work + 20 sec rest
Side to Side
Hops
Reverse Lunge to
Knee Drive
Weighted Lateral
Lunges
Single Leg Box
Squats
Jump Criss Cross
Squats
15 minutes
Bent Over Barbell Row
20
15
10
10
10
12-15
12-15
12-15
Seated Good Mornings
12
12
12
Back Extensions
20
20
20
Set 1
Set 2
Set 3
Set 4
Set 5
Box Squats
20
10
10
10
10
Hip Thrusts
8-10
8-10
8-10
8-10
8-10
Shoulders & Abs
Around The World
Single Leg Crunch
Back & HIIT –
Seated Cable Row
LEGS
Set 6
Set 6
Rope Pull Throughs
10-12
10-12
10-12
Step ups
12-15
12-15
12-15
Set 1
Set 2
Set 3
Set 4
Push Ups
10-12
10-12
10-12
10-12
Drag Curls
15
15
15
Bent Over Cable
Extensions
12-15
12-15
12-15
Cable Bicep Curls
12-15
12-15
12-15
Dips
15
15
15
Hanging Knee Ups
15
15
15
Side Jack Knives
12
12
12
Air Squats
ARMS & ABS
10-12
100
12-15
15
For each set, record the amount of weight lifted.
Set 5
Set 6