PR OGR AM 3 – FAT LO SS / B O DY C OM POS I T I ON
PH ASE 1 – 4 WEEKS
SCH EDULE
M O N DAY
T U E S DAY
W E D N E S DAY
Whole body #1
Energy systems work
Whole body #2
T H U R S DAY
F R I DAY
SAT U R DAY
Whole body #3
Energy systems work
S U N DAY
MON DAY – WH OLE BODY #1
EXERCISE
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
12 min
15 min
20 min
70%
4 reps/set
Alternate EMOM
16 min
70%
4 reps/set
Alternate EMOM
18 min
70%
4 reps/set
Alternate EMOM
20 min
A1. B AC K S Q UAT
A 2. D B B E N C H P R E S S
70%
4 reps/set
Alternate EMOM
18 min
70%
4 reps/set
Alternate EMOM
20 min
70%
4 reps/set
Alternate EMOM
16 min
70%
4 reps/set
Alternate EMOM
18 min
70%
4 reps/set
Alternate EMOM
20 min
C1. H AC K S Q UAT M AC H I N E
C 2. B E N T OV E R B A R B E L L R OW
N/A
N/A
70%
4 reps/set
Alternate EMOM
16 min
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
N/A
B 1. R O M A N I A N D E A D L I F T
B 2. D B S H O U L D E R P R E S S
R E ST
N/A
N/A
N/A
Alternating EMOM:
you initiate a set at the beginning
of every minute (0:00, 1:00, 2:00, etc.).
Even minutes = A1
Odd minutes = A2
Alternating EMOM:
you initiate a set at the beginning
of every minute (0:00, 1:00, 2:00, etc.).
Even minutes = B1
Odd minutes = B2
Alternating EMOM:
you initiate a set at the beginning
of every minute (0:00, 1:00, 2:00, etc.).
Even minutes = C1
Odd minutes = C2
TU ESDAY – EN ERGY SYST EMS WORK (POW E R)
EXERCISE
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
12 min
15 min
20 min
A. R OW I N G E R G O M E T E R
Intervals
125m all-out
45 sec rest
Do 6 intervals
Intervals
125m all-out
45 sec rest
Do 8 intervals
Intervals
125m all-out
45 sec rest
Do 10 intervals
N/A
B. STAT I O N A R Y B I K E
W I T H R E S I STA N C E
Intervals
30 sec all-out
60 sec rest
Do 6 intervals
Intervals
30 sec all-out
60 sec rest
Do 8 intervals
Intervals
30 sec all-out
60 sec rest
Do 10 intervals
N/A
Either use an Airdyne/Assault bike or a regular
stationary bike on which you put on a lot of resistance
(so that you can’t spin fast even if you try)
Intervals
Max reps / 20 sec
Rest 40 sec
Do 6 intervals
Intervals
Max reps / 20 sec
Rest 40 sec
Do 8 intervals
Intervals
Max reps / 20 sec
Rest 40 sec
Do 10 intervals
N/A
Use a moderate weight, about 40-50% of what you
can use for 6 reps on strict dumbbell shoulder press.
Go as fast as you can but do full reps with good form.
25 min
23 min
20 min
C. D U M B B E L L T H R U S T E R
CARDIO
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
W EDNESDAY – WH OLE BODY #2
EXERCISE
WEEK 1 & 2
SETS
CARDIO
A1. P OW E R C L E A N F R O M H A N G
REPS
WEEK 3
SETS
12 min
3
REPS
WEEK 4
SETS
15 min
5 reps
(focus on form
not weight)
3
REPS
R E ST
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
20 min
5 reps
(focus on form
not weight)
3
5 reps
(focus on form
not weight)
30-45 sec
A1 and A2 are a complex: perform a set of A1,
rest briefly (30-45 sec), do one set of A2.
Rest then start a new set.
A 2. R O M A N I A N D E A D L I F T
3
6 reps
3
8 reps
(try to use
same weight
as week 1 & 2)
3
10 reps
(try to use
same weight
as week 3)
120 sec
B 1. M E D I C I N E B A L L T H R OW
F R O M C H E ST
3
10 reps
3
10 reps
3
10 reps
30-45 sec
B 2. B E N C H P R E S S
3
6 reps
3
8 reps
(try to use
same weight
as week 1 & 2)
C1. STAT I O N A R Y B I K E W I T H
R E S I S TA N C E
3
20 sec all-out
3
30 sec all-out
C 2. WA L K I N G LU N G E S
3
6/leg
3
8/leg (try to use
same weight
as week 1 & 2)
B1 and B2 are a complex: perform a set of B1,
rest briefly (30-45 sec), do one set of B2.
Rest then start a new set.
3
10 reps
(try to use
same weight
as week 3)
120 sec
3
40 sec all-out
30-45 sec
3
10 reps
(try to use
same weight
as week 3)
N OT E
C1 and C2 are a complex: perform a set of C1,
rest briefly (30-45 sec), do one set of C2.
Rest then start a new set.
120 sec
F RIDAY – WH OLE BODY #3
EXERCISE
WEEK 1 & 2
SETS
CARDIO
REPS
WEEK 3
SETS
12 min
REPS
WEEK 4
SETS
15 min
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
20 min
A. M AC H I N E H AC K S Q UAT
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
90 sec
B. LY I N G L E G C U R L
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
90 sec
C. B E N C H P R E S S
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
90 sec
D. P E C D E C K M AC H I N E
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
90 sec
E . S E AT E D R OW
( M AC H I N E O R P U L L E Y )
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
90 sec
F. S M I T H M AC H I N E
SHOULDER PRESS
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 (failure)
90 sec
SATURDAY – ENERGY SYST EMS WORK (CAPAC I T Y )
EXERCISE
CARDIO
A. A B S S H R E D D E R 1
R OW I N G E R G O M E T E R +
SWISS BALL CRUNCHES
B. A B S S H R E D D E R 2
S TAT I O N A R Y B I K E W/ R E S I STA N C E +
CABLE CRUNCHES
C. A B S S H R E D D E R 3
P R OW L E R P U S H I N G O R E L L I P T I C A L
T R A I N E R + S E R R AT U S C R U N C H E S
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
12 min
15 min
20 min
Intervals
10-12 ball crunches
350m rowing ergometer
Rest 30 sec
Perform 5 intervals
Intervals
10-12 ball crunches
425m rowing ergometer
Rest 30 sec
Perform 6 intervals
Intervals
10-12 ball crunches
500m rowing ergometer
Rest 30 sec
Perform 7 intervals
N/A
Intervals
10-12 cable crunches
60 sec bike
Rest 30 sec
Do 5 intervals
Intervals
10-12 cable crunches
75 sec bike
Rest 30 sec
Do 6 intervals
Intervals
10-12 cable crunches
90 sec bike
Rest 30 sec
Do 7 intervals
N/A
Either use an Airdyne/Assault bike or a regular
stationary bike on which you put on a lot of resistance
(so that you can’t spin fast even if you try)
Intervals
10-12 serratus crunch
40m prowler or 60 sec
elliptical
Resr 30 sec
Do 5 intervals
Intervals
10-12 serratus crunch
50m prowler or 75 sec
elliptical
Resr 30 sec
Do 6 intervals
Intervals
10-12 serratus crunch
60m prowler or 90 sec
elliptical
Resr 30 sec
Do 7 intervals
N/A
I prefer the prowler, but if you use
the elliptical add resistance and go fairly fast…
not sprint-like but intense
25 min
23 min
20 min
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
PR OGR AM 3 – FAT LO SS / B O DY C OM POS I T I ON
PH ASE 2 – 4 WEEKS
SCH EDULE
M O N DAY
T U E S DAY
W E D N E S DAY
Whole body #1
Energy systems work
Whole body #2
T H U R S DAY
F R I DAY
SAT U R DAY
Whole body #3
Energy systems work
S U N DAY
MON DAY – WH OLE BODY #1
EXERCISE
CARDIO
WEEK 1 & 2
SETS
REPS
15 min
WEEK 3
SETS
REPS
20 min
WEEK 4
SETS
REPS
60 sec
70%
6 reps per set
4 sets
72.5%
6 reps per set
4 sets
75%
6 reps per set
4 sets
B 1. R O M A N I A N D E A D L I F T
B 2. D B S H O U L D E R P R E S S
60 sec
Alternate A1 and A2 with a full minute
of rest between exercises and sets.
60 sec
70%
6 reps per set
4 sets
72.5%
6 reps per set
4 sets
75%
6 reps per set
4 sets
C1. H AC K S Q UAT M AC H I N E
C 2. B E N T OV E R B A R B E L L R OW
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
25 min
A1. B AC K S Q UAT
A 2. D B B E N C H P R E S S
R E ST
60 sec
Alternate B1 and B2 with a full minute
of rest between exercises and sets
60 sec
70%
6 reps per set
4 sets
72.5%
6 reps per set
4 sets
75%
6 reps per set
4 sets
60 sec
Alternate C1 and C2 with a full minute
of rest between exercises and sets
TU ESDAY – EN ERGY SYST EMS WORK (POW E R)
EXERCISE
CARDIO
A. R OW I N G E R G O M E T E R
B. STAT I O N A R Y B I K E
W I T H R E S I STA N C E
C. B AT T L E R O P E S ( B OT H A R M S)
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
15 min
20 min
25 min
1000m as fast as possible
Rest 2 min
500m as fast as possible
Rest 2 min
250m as fast as possible
Rest 2 min
2 x 125m as fast as
possible
Rest 1 min
1000m as fast as possible
Rest 2 min
500m as fast as possible
Rest 2 min
2 x 250m as fast as
possible
Rest 2 min
1000m as fast as possible
Rest 2 min
750m as fast as possible
Rest 2 min
250m as fast as possible
N/A
Intervals
30 sec all-out
45 sec rest
Do 4 intervals
Intervals
30 sec all-out
30 sec rest
Do 5 intervals
Intervals
40 sec all-out
30 sec rest
Do 6 intervals
N/A
Intervals
Max reps / 20 sec
Rest 40 sec
Do 4 intervals
Intervals
Max reps / 30 sec
Rest 40 sec
Do 5 intervals
Intervals
Max reps / 40 sec
Rest 40 sec
Do 6 intervals
N/A
30 min
25 min
20 min
Either use an Airdyne/Assault bike or a regular
stationary bike on which you put on a lot of resistance
(so that you can’t spin fast even if you try)
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
W EDNESDAY – WH OLE BODY #2
EXERCISE
WEEK 1 & 2
SETS
CARDIO
REPS
WEEK 3
SETS
12 min
REPS
WEEK 4
SETS
15 min
REPS
R E ST
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
20 min
A. P OW E R C L E A N F R O M H A N G
3
5 @ 70%
3 @ 80%
1 @ 90%
3
5 @ 72.5%
3 @ 82.5%
1 @ 92.5%
3
5 @ 75%
3 @ 85%
1 @ 95%
120 sec
B. F R O N T S Q UAT
3
5 @ 70%
3 @ 80%
1 @ 90%
3
5 @ 72.5%
3 @ 82.5%
1 @ 92.5%
3
5 @ 75%
3 @ 85%
1 @ 95%
120 sec
C. B E N C H P R E S S
3
5 @ 70%
3 @ 80%
1 @ 90%
3
5 @ 72.5%
3 @ 82.5%
1 @ 92.5%
3
5 @ 75%
3 @ 85%
1 @ 95%
120 sec
D. B E N T OV E R B A R B E L L R OW
3
10 (easy)
8 (moderate)
6-8 (failure)
3
10 (easy)
8 (moderate)
6-8 (failure)
3
10 (easy)
8 (moderate)
6-8 (failure)
120 sec
E . P R OW L E R P U S H I N G
O R STAT I O N A R Y B I K E W I T H
R E S I S TA N C E
6 x 60m or 60 sec
8 x 60m or 60 sec
10 x 60m or 60 sec
N OT E
90 sec
F RIDAY – WH OLE BODY #3
EXERCISE
WEEK 1 & 2
SETS
CARDIO
REPS
WEEK 3
SETS
12 min
REPS
WEEK 4
SETS
15 min
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
20 min
A. M AC H I N E H AC K S Q UAT
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
90 sec
RP = Rest/Pause… do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure again
with the same weight
B. LY I N G L E G C U R L
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
90 sec
RP = Rest/Pause… do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure again
with the same weight
C. B E N C H P R E S S
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
90 sec
RP = Rest/Pause… do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure again
with the same weight
D. P E C D E C K M AC H I N E
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
90 sec
RP = Rest/Pause… do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure again
with the same weight
E . S E AT E D R OW
( M AC H I N E O R P U L L E Y )
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
90 sec
RP = Rest/Pause… do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure again
with the same weight
F. S M I T H M AC H I N E
SHOULDER PRESS
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 RP
90 sec
RP = Rest/Pause… do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure again
with the same weight
SATURDAY – ENERGY SYST EMS WORK (CAPAC I T Y )
EXERCISE
CARDIO
A. A B S S H R E D D E R 1
R OW I N G E R G O M E T E R +
SWISS BALL CRUNCHES
CARDIO
B. A B S S H R E D D E R 2
S TAT I O N A R Y B I K E W/ R E S I STA N C E +
CABLE CRUNCHES
C. A B S S H R E D D E R 3
P R OW L E R P U S H I N G O R E L L I P T I C A L
T R A I N E R + S E R R AT U S C R U N C H E S
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
15 min
20 min
25 min
Intervals
10-12 ball crunches
350m rowing ergometer
Rest 30 sec
Perform 5 intervals
Intervals
10-12 ball crunches
425m rowing ergometer
Rest 30 sec
Perform 6 intervals
Intervals
10-12 ball crunches
500m rowing ergometer
Rest 30 sec
Perform 7 intervals
15 min
20 min
25 min
Intervals
10-12 cable crunches
60 sec bike
Rest 30 sec
Do 5 intervals
Intervals
10-12 cable crunches
75 sec bike
Rest 30 sec
Do 6 intervals
Intervals
10-12 cable crunches
90 sec bike
Rest 30 sec
Do 7 intervals
N/A
Either use an Airdyne/Assault bike or a regular
stationary bike on which you put on a lot of resistance
(so that you can’t spin fast even if you try)
Intervals
10-12 serratus crunch
40m prowler or 60 sec
elliptical
Resr 30 sec
Do 5 intervals
Intervals
10-12 serratus crunch
50m prowler or 75 sec
elliptical
Resr 30 sec
Do 6 intervals
Intervals
10-12 serratus crunch
60m prowler or 90 sec
elliptical
Resr 30 sec
Do 7 intervals
N/A
I prefer the prowler, but if you use
the elliptical add resistance and go fairly fast…
not sprint-like but intense
25 min
23 min
20 min
N/A
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
PR OGR AM 3 – FAT LO SS / B O DY C OM POS I T I ON
PH ASE 3 – 4 WEEKS
SCH EDULE
M O N DAY
T U E S DAY
W E D N E S DAY
Whole body #1
Energy systems work
Whole body #2
T H U R S DAY
F R I DAY
SAT U R DAY
Whole body #3
Energy systems work
S U N DAY
MON DAY – WH OLE BODY #1
EXERCISE
CARDIO
WEEK 1 & 2
SETS
REPS
20 min
WEEK 3
SETS
REPS
25 min
WEEK 4
SETS
REPS
60 sec
77.5%
4 reps per set
4 sets
80%
4 reps per set
4 sets
82.5%
6 reps per set
4 sets
B 1. R O M A N I A N D E A D L I F T
B 2. D B S H O U L D E R P R E S S
60 sec
Alternate A1 and A2 with a full minute
of rest between exercises and sets.
60 sec
77.5%
4 reps per set
4 sets
80%
4 reps per set
4 sets
82.5%
6 reps per set
4 sets
C1. H AC K S Q UAT M AC H I N E
C 2. B E N T OV E R B A R B E L L R OW
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
30 min
A1. B AC K S Q UAT
A 2. D B B E N C H P R E S S
R E ST
60 sec
Alternate B1 and B2 with a full minute
of rest between exercises and sets
60 sec
77.5%
4 reps per set
4 sets
80%
4 reps per set
4 sets
82.5%
6 reps per set
4 sets
60 sec
Alternate C1 and C2 with a full minute
of rest between exercises and sets
TUESDAY – ENERGY SYST EMS WORK (POW E R)
EXERCISE
CARDIO
A. R OW I N G E R G O M E T E R
B. STAT I O N A R Y B I K E
W I T H R E S I STA N C E
C. K B SW I N G S
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
20 min
25 min
30 min
1000m as fast as possible
Rest 2 min
750m as fast as possible
Rest 2 min
250m as fast as possible
1000m as fast as possible
Rest 2 min
1000m as fast as possible
2000m as fast as possible
Intervals
20 sec all-out
30 sec rest
Do 8 intervals
Intervals
20 sec all-out
20 sec rest
Do 8 intervals
Intervals
20 sec all-out
10 sec rest
Do 9 intervals
Intervals
20 sec all-out
30 sec rest
Do 8 intervals
Intervals
20 sec all-out
20 sec rest
Do 8 intervals
Intervals
20 sec all-out
10 sec rest
Do 9 intervals
30 min
25 min
20 min
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
N/A
N/A
Either use an Airdyne/Assault bike or a regular
stationary bike on which you put on a lot of resistance
(so that you can’t spin fast even if you try)
N/A
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
W EDNESDAY – WH OLE BODY #2
EXERCISE
WEEK 1 & 2
SETS
CARDIO
REPS
WEEK 3
SETS
15 min
REPS
WEEK 4
SETS
20 min
REPS
R E ST
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
25 min
A. P OW E R C L E A N F R O M H A N G
3
5 @ 72.5%
3 @ 82.5%
1 @ 92.5%
3
5 @ 75%
3 @ 85%
1 @ 95%
3
5 @ 77.5%
3 @ 87.5%
1 @ 97.5%
180 sec
B. F R O N T S Q UAT
3
5 @ 72.5%
3 @ 82.5%
1 @ 92.5%
3
5 @ 75%
3 @ 85%
1 @ 95%
3
5 @ 77.5%
3 @ 87.5%
1 @ 97.5%
180 sec
C. B E N C H P R E S S
3
5 @ 72.5%
3 @ 82.5%
1 @ 92.5%
3
5 @ 75%
3 @ 85%
1 @ 95%
3
5 @ 77.5%
3 @ 87.5%
1 @ 97.5%
180 sec
D. B E N T OV E R B A R B E L L R OW
3
10 (easy)
8 (moderate)
6-8 (failure)
3
10 (easy)
8 (moderate)
6-8 (failure)
3
10 (easy)
8 (moderate)
6-8 (failure)
120 sec
E . P R OW L E R P U S H I N G
O R STAT I O N A R Y B I K E W I T H
R E S I S TA N C E
6 x 60m or 60 sec
8 x 60m or 60 sec
10 x 60m or 60 sec
N OT E
90 sec
F RIDAY – WH OLE BODY #3
EXERCISE
WEEK 1 & 2
SETS
CARDIO
REPS
WEEK 3
SETS
15 min
REPS
WEEK 4
SETS
20 min
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
25 min
A. M AC H I N E H AC K S Q UAT
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
90 sec
DRP = Double Rest/Pause… do around 6-8 reps
to failure, rest 15 sec, and perform reps to failure
again with the same weight, take 20 seconds and
go to failure a third time
B. LY I N G L E G C U R L
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
90 sec
DRP = Double Rest/Pause… do around 6-8 reps
to failure, rest 15 sec, and perform reps to failure
again with the same weight, take 20 seconds and
go to failure a third time
C. B E N C H P R E S S
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
90 sec
DRP = Double Rest/Pause… do around 6-8 reps
to failure, rest 15 sec, and perform reps to failure
again with the same weight, take 20 seconds and
go to failure a third time
D. P E C D E C K M AC H I N E
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
90 sec
DRP = Double Rest/Pause… do around 6-8 reps
to failure, rest 15 sec, and perform reps to failure
again with the same weight, take 20 seconds and
go to failure a third time
E . S E AT E D R OW
( M AC H I N E O R P U L L E Y )
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
90 sec
DRP = Double Rest/Pause… do around 6-8 reps
to failure, rest 15 sec, and perform reps to failure
again with the same weight, take 20 seconds and
go to failure a third time
F. S M I T H M AC H I N E
SHOULDER PRESS
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
3
1 x 10 (easy)
1 x 8 (average)
1 x 6-8 DRP
90 sec
DRP = Double Rest/Pause… do around 6-8 reps
to failure, rest 15 sec, and perform reps to failure
again with the same weight, take 20 seconds and
go to failure a third time
SATURDAY – ENERGY SYST EMS WORK (CAPAC I T Y )
EXERCISE
CARDIO
A. A B S S H R E D D E R 1
R OW I N G E R G O M E T E R +
SWISS BALL CRUNCHES
B. A B S S H R E D D E R 2
K B SW I N G S + C A B L E C R U N C H E S
C. A B S S H R E D D E R 3
B AT T L E R O P E S ( T WO A R M S) +
S E R R AT U S C R U N C H E S
CARDIO
WEEK 1 & 2
SETS
REPS
WEEK 3
SETS
REPS
WEEK 4
SETS
REPS
R E ST
N OT E
On any cardio machine
Moderate pace, about a 6/10 on the effort scale
20 min
25 min
30 min
Intervals
10-12 ball crunches
350m rowing ergometer
Rest 30 sec
Perform 5 intervals
Intervals
10-12 ball crunches
425m rowing ergometer
Rest 30 sec
Perform 6 intervals
Intervals
10-12 ball crunches
500m rowing ergometer
Rest 30 sec
Perform 7 intervals
N/A
Intervals
10-12 cable crunches
Max @ 45 sec
Rest 30 sec
Do 5 intervals
Intervals
10-12 cable crunches
Max @ 60 sec
Rest 30 sec
Do 5 intervals
Intervals
10-12 cable crunches
Max @ 75 sec
Rest 30 sec
Do 5 intervals
N/A
Intervals
10-12 serratus crunch
Max @ 45 sec
Resr 30 sec
Do 5 intervals
Intervals
10-12 serratus crunch
Max @ 60 sec
Resr 30 sec
Do 5 intervals
Intervals
10-12 serratus crunch
Max @ 75 sec
Resr 30 sec
Do 5 intervals
N/A
25 min
23 min
20 min
Either use an Airdyne/Assault bike or a regular
stationary bike on which you put on a lot of resistance
(so that you can’t spin fast even if you try)
On any cardio machine
Moderate pace, about a 6/10 on the effort scale