Not For Resale
Workout Schedule
WEEK 1
WEEK 2
Monday
Monday
• Upper Body
• Push
Tuesday
Tuesday
• Legs
+ Abs
+ Abs
• Pull
Wednesday
Wednesday
• Upper Body
• Legs
Thursday
Thursday
• Legs
+ Abs
• Push
Friday
Friday
• Upper Body
• Pull
Saturday
Saturday
• Legs
+ Abs
+ Abs
+ Abs
• Push
Sunday
Sunday
• Rest
• Legs
WEEK 3
WEEK 4
Monday
Monday
• Upper Body
• Pull
Tuesday
Tuesday
• Legs
+ Abs
+ Abs
• Push
Wednesday
Wednesday
• Upper Body
• Legs
Thursday
Thursday
• Legs
+ Abs
+ Abs
• Pull
Friday
Friday
• Upper Body
• Push
Saturday
Saturday
• Abs
• Pull
Sunday
Sunday
• Rest
• Legs
+ Abs
Not For Resale
Workouts
Upper Body
Lat Pulldowns (Underhand) ~ 5 sets X 7
Shoulder Press ~ 3 sets X 3
Seated Rows ~ 5 sets X 12
Bench Press ~ 3 sets X 3
Lower Body/Legs
Back Squats ~ 3 sets X 3
Walking Lunges ~ 5 sets X 10 steps
Calf Raises ~ 5 sets X 15
Deadlifts ~ 5 sets X 15
Upper Body
Lat Pulldowns ~ 10 sets X 6
Shoulder Press ~ 3 sets X 3
Lower Body/Legs
Kettle Bell Squats ~ 5 sets X 20
Leg Curls ~ 5 sets X 15
Calf Raises ~ 5 X 15
Deadlifts ~ 5 X 10
Push
Shoulder Press ~ 10 sets X 10
Bench Press ~ 3 sets X 3
Dips/Assisted Dips ~ 5 sets X 10
Pull
Lat Pulldowns (Underhand) ~ 5 sets X 6
Bent Over Barbell Rows ~ 5 sets X 10
Seated Rows ~ 5 sets X 10
Push
Bench Press ~ 3 sets X 3
Shoulder Press ~ 3 sets X 3
Dips/Assisted Dips ~ 5 sets X 10
Shoulder Press ~ 3 sets X 10
Pull
Lat Pulldowns (Overhand) ~ 5 sets X 10
Bent Over Rows ~ 5 sets X 12
Lat Pulldowns (Underhand) ~ 5 sets of
10
Seated Rows ~ 5 sets X 7
Upper Body
Pull
Seated Rows ~ 5 sets X 12
Bench Press ~ 3 sets X 3
Lat Pulldowns (Neutral Grip) ~ 5 sets X
8
Dips ~ 5 sets X 10
Lat Pulldowns (Wide Overhand) ~ 5 sets
X 10
Lat Pulldowns (Standard Overhand) ~ 5
sets X 6
Lat Pulldowns (Close Underhand) ~ 5
sets X 6
Seated Rows ~ 5 sets X 12
Push
Incline Bench Press ~ 5 sets X 10
Dips/Assisted Dips ~ 5 sets X 10
Shoulder Press ~ 3 sets X 3
Flat Bench Press ~ 3 sets X 8
Abs
Leg Raises ~ 5 sets of reps till failure
Cardio
75 or 150 mins ~ Intense or Moderate
Not For Resale
Guidance
If 5 reps are assigned
Work with a weight you can max out for 6 reps
If 6 reps are assigned
Work with a weight you can max out for 7 reps
If 7 reps are assigned
Work with a weight you can max out for 9 reps
If 8 reps are assigned
Work with a weight you can max out for 10 reps
If 10 reps are assigned
Work with a weight you can max out for 12 reps
If 12 reps are assigned
Work with a weight you can max out for 12-15 reps
If 15 reps are assigned
Work with a weight you can max out for 15 reps
If 20 reps are assigned
Work with a weight you can max out for 20 reps
• The failure reps specified for each exercise is referring to form failure. So rather
than destroying your muscles, you want to weaken them but leave them with room
for recovery. But you still want to push yourself. So, once you can’t even perform ¾
of the range of motion, that will be your set being brought to failure.
• Make sure to rest between 1-3 minutes between each set.
• Try to eat between 0.5g per lb of lean bodyweight and 1g per lb of lean bodyweight.
• Make sure to eat calories close to maintenance, even if in a calorie surplus. A large
calorie surplus will lead to difficulty building muscle. Also, a large calorie surplus will
lead to excessive fat gain. So, any surplus or deficit needs to be close to
maintenance.
• Aim to drink around 3l of water daily. Water makes up over 70% of muscle.
Therefore, you need to make sure you drink plenty, in order to optimize your results.
• Before working out, make sure to do a 3+ minute warm up, to increase your heart
rate and warm up your muscles. Also, make sure to cool down and stretch your
muscles after every workout.
Once you finish this program, you can repeat this again. Alternatively, you can start
the next level.
Disclaimer
This programme is not available for resale nor redistribution, even by a qualified
personal trainer. Anyone reselling or redistributing this programme is liable for
prosecution.
Always ensure you have thorough knowledge of how to carry out an exercise before
attempting. Never attempt anything you are uncertain of or are unable to carry out,
due to limited ability. Make sure to carry out an adequate warm up and cool down
before and after the workout to prevent injury. I am not legally responsible for any
injuries that may occur during or after each workout, as sufficient information for
prevention measures have been provided.