TNT Workout
Reps Rest
(Get Back in Shape)
Weight - Week 1
Wed
Mon
1
2
1
2
Fri
1
2
Order Exercise (Workout A)
1A
Static Lunge
15
45
1B
Incline Dumbell
Bench Press
12
45
2A
Hip Extension
15
45
2B
Seated Row to Neck
15
45
Prone Cobra
60s
-
3
Exercise (Workout B)
1A
Dumbell Step-up
15
45
1B
Neutral-Grip
Shoulder Press
15
45
2A
Goblet Squat
15
45
2B
Dumbell Pullover
15
45
Plank
60s
-
3
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
(Get Back in Shape)
1A
Static Lunge
15
45
1B
Incline Dumbell
Bench Press
12
45
2A
Hip Extension
15
45
2B
Seated Row to Neck
15
45
Prone Cobra
60s
-
3
Exercise (Workout B)
1A
Dumbell Step-up
15
45
1B
Neutral-Grip
Shoulder Press
15
45
2A
Goblet Squat
15
45
2B
Dumbell Pullover
15
45
Plank
60s
-
3
Mon
1
Order Exercise (Workout A)
Weight - Week 2
Wed
2
1
2
Fri
1
2
TNT Workout
Reps Rest
(Get Back in Shape)
Weight - Week 3
Wed
Mon
1
2
3
1
2
3
Fri
1
2
3
Order Exercise (Workout A)
1A
Static Lunge
15
45
1B
Incline Dumbell
Bench Press
12
45
2A
Hip Extension
15
45
2B
Seated Row to Neck
15
45
Prone Cobra
60s
-
3
Exercise (Workout B)
1A
Dumbell Step-up
15
45
1B
Neutral-Grip
Shoulder Press
15
45
2A
Goblet Squat
15
45
2B
Dumbell Pullover
15
45
Plank
60s
-
3
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
(Get Back in Shape)
1A
Static Lunge
15
30
1B
Incline Dumbell
Bench Press
12
30
2A
Hip Extension
15
30
2B
Seated Row to Neck
15
30
Prone Cobra
60s
-
3
Exercise (Workout B)
1A
Dumbell Step-up
15
30
1B
Neutral-Grip
Shoulder Press
15
30
2A
Goblet Squat
15
30
2B
Dumbell Pullover
15
30
Plank
60s
-
3
Mon
1
Order Exercise (Workout A)
Weight - Week 4
Wed
2
3
1
2
3
Fri
1
2
3
TNT Workout
Reps Rest
(Get Back in Shape)
Weight - Week 5
Wed
Mon
1
2
3
1
2
3
Fri
1
2
3
Order Exercise (Workout A)
1A
Wide Grip Seated
Row
12
45
1B
Romanian Deadlift
10
45
2A
Dumbell Push Press
10
45
2B
Kneeling Overhand
Grip Lat Pulldown
10
45
Side Bridge
60s
60
3
Exercise (Workout B)
1A
Dumbell Lunge
10
45
1B
Scaption & Shrug
10
45
2A
Swiss Ball Hip
Extension and Leg
10
45
2B
Dumbell Bench Press
10
45
3
Swiss Ball Jackknife
10-15
60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
(Get Back in Shape)
1A
Wide Grip Seated
Row
12
30
1B
Romanian Deadlift
10
30
2A
Dumbell Push Press
10
30
2B
Kneeling Overhand
Grip Lat Pulldown
10
30
Side Bridge
60s
60
3
Mon
1
Order Exercise (Workout A)
Exercise (Workout B)
1A
Dumbell Lunge
10
30
1B
Scaption & Shrug
10
30
2A
Swiss Ball Hip
Extension and Leg
10
30
2B
Dumbell Bench Press
10
30
3
Swiss Ball Jackknife
10-15
60
Weight - Week 6
Wed
2
3
1
2
3
Fri
1
2
3
TNT Workout
Reps Rest
(Get Back in Shape)
Weight - Week 7
Wed
Mon
1
2
3
4
1
2
3
4
Fri
1
2
3
4
Order Exercise (Workout A)
1A
Wide Grip Seated
Row
12
45
1B
Romanian Deadlift
10
45
2A
Dumbell Push Press
10
45
2B
Kneel OH Grip Lat
Pulldown
10
45
Side Bridge
60s
60
3
Exercise (Workout B)
1A
Dumbell Lunge
10
45
1B
Scaption & Shrug
10
45
2A
Swiss Ball Hip Ext
and Leg Curl
10
45
2B
Dumbell Bench Press
10
45
3
Swiss Ball Jackknife
10-15
60
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
(Get Back in Shape)
1A
Wide Grip Seated
Row
12
30
1B
Romanian Deadlift
10
30
2A
Dumbell Push Press
10
30
2B
Kneel OH Grip Lat
Pulldown
10
30
Side Bridge
60s
60
3
Mon
1
Order Exercise (Workout A)
Exercise (Workout B)
1A
Dumbell Lunge
10
30
1B
Scaption & Shrug
10
30
2A
Swiss Ball Hip Ext
and Leg Curl
10
30
2B
Dumbell Bench Press
10
30
3
Swiss Ball Jackknife
10-15
60
Weight - Week 8
Wed
2
3
4
1
2
3
4
Fri
1
2
3
4
TNT Workout
Reps Rest
(Get Back in Shape)
Weight - Week 9
Wed
Mon
1
2
3
4
1
2
3
4
Fri
1
2
3
4
Order Exercise (Workout A)
1
2A
2B
3
Front Squat
6
90
3-Point Dumbell Row
6
60
6
60
6
90
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
Leg Lowering Drill
12
45
2B
Incline Lower Trap
Raise
12
45
3A
Pushup and Row
10
45
3B
Hip-Thigh Extension
12
45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
(Get Back in Shape)
1A
Front Squat
6
90
1B
3-Point Dumbell Row
6
60
6
60
6
90
2A
2B
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Mon
1
Order Exercise (Workout A)
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
Leg Lowering Drill
12
45
2B
Incline Lower Trap
Raise
12
45
3A
Pushup and Row
10
45
3B
Hip-Thigh Extension
12
45
Weight - Week 10
Wed
2
3
4
1
2
3
4
Fri
1
2
3
4
TNT Workout
Reps Rest
(Get Back in Shape)
Weight - Week 11
Wed
Mon
1
2
3
4
1
2
3
4
Fri
1
2
3
4
Order Exercise (Workout A)
1
2A
2B
3
Front Squat
6
90
3-Point Dumbell Row
6
45
6
45
6
90
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
Leg Lowering Drill
12
30
2B
Incline Lower Trap
Raise
12
30
3A
Pushup and Row
10
30
3B
Hip-Thigh Extension
12
30
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Reps Rest
(Get Back in Shape)
1A
Front Squat
6
90
1B
3-Point Dumbell Row
6
45
6
45
6
90
2A
2B
Incline Dumbell
Bench Press
Chinup (or Negative
Chinup)
Mon
1
Order Exercise (Workout A)
Exercise (Workout B)
1
Ipsilateral Back
Lunge (Sh Press)
12
60
2A
Leg Lowering Drill
12
30
2B
Incline Lower Trap
Raise
12
30
3A
Pushup and Row
10
30
3B
Hip-Thigh Extension
12
30
Weight - Week 12
Wed
2
3
4
1
2
3
4
Fri
1
2
3
4
TNT Workout
Reps Rest
(Advanced)
Weight
Week 2
Week 3
Week 1
1
2
3
1
2
3
1
2
Week 4
3
1
2
Order Exercise (Workout A - Monday)
1
Bulgarian Split Squat
8
90
2A
Barbell Bent-Over
Row
8
60
2B
Dumbell Bench Press
8
60
3A
Plank
60s
60
3B
Pullup (or Lat
Pulldown)
8
60
Exercise (Workout B - Wednesday)
1A
Goblet Squat
20
30
1B
V-Grip Seated Row
20
30
2A
Hip Extension
20
30
2B
Pushup
20
30
3A
Lat Pulldown
20
30
3B
Neutral-Grip
Shoulder Press
20
30
15-20
45
4
Sqiss-Ball Jackknife
Exercise (Workout C - Friday)
1A
Walking Lunge
12
45
1B
Inverted Row
12
45
2A
Swiss-Ball Hip Ext
and Leg Curl
12
45
2B
Dumbell Bench Press
12
45
12
45
12
45
3A
3B
Kneeling Reverse
Cable Woodchop
Pullup (or Lat
Pulldown)
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup
Plus, Thoracic Rotation, Fire Hydrant, Groiners
3
TNT Workout
Weight
Reps Rest
(Advanced)
Week 5
1
2
3
Week 6
4
1
2
3
4
Order Exercise (Workout A - Monday)
1
Wide-Grip Deadlift
5
90
2A
Incline Dumbell
Bench Press
5
60
2B
Seated Row
5
60
3A
Chinup
5
60
3B
Incline Reverse
Crunch
5
60
Exercise (Workout B - Wednesday)
1
Contralateral Stepup
15
60
2A
Incline Dumbell
Bench Press
15
30
2B
Seated Row
15
30
3A
Kneel Underhand
Grip Lat Pulldown
15
30
3B
Leg Lowering Drill
15
30
Exercise (Workout C - Friday)
1
Wide-Grip Deadlift
10
75
2A
Incline Dumbell
Bench Press
10
45
2B
Seated Row
10
45
3A
Chinup
10
45
3B
Scapation and Shrug
10
45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 7
1
2
3
Week 8
4
5
1
2
3
4
5
Order Exercise (Workout A - Monday)
1
Wide-Grip Deadlift
5
90
2A
Incline Dumbell
Bench Press
5
60
2B
Seated Row
5
60
3A
Chinup
5
60
3B
Incline Reverse
Crunch
5
60
Exercise (Workout B - Wednesday)
1
Contralateral Stepup
15
60
2A
Incline Dumbell
Bench Press
15
30
2B
Seated Row
15
30
3A
Kneel Underhand
Grip Lat Pulldown
15
30
3B
Leg Lowering Drill
15
30
Exercise (Workout C - Friday)
1
Wide-Grip Deadlift
10
75
2A
Incline Dumbell
Bench Press
10
45
2B
Seated Row
10
45
3A
Chinup
10
45
3B
Scapation and Shrug
10
45
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 9
1
2
3
Week 10
4
5
1
2
3
4
5
Order Exercise (Workout A - Monday)
1
Barbell Squat
3
90
2A
Barbell Bent-Over
Row
3
60
2B
Dumbell Bench Press
3
60
3A
Good Morning
3
60
3B
Pullup
3
60
Exercise (Workout B - Wednesday)
1
Thrusters
12
45
2A
Barbell Bent-Over
Row
12
30
2B
Dumbell Bench Press
12
30
3A
Back Extension
12
30
3B
Swiss Ball Jackknife
12
30
Exercise (Workout C - Friday)
1
Barbell Squat
8
60
2A
Barbell Bent-Over
Row
8
45
2B
Dumbell Bench Press
8
45
3A
Good Morning
8
45
3B
Chinup
8
45
Kneeling Reverse
Cable Woodchop
8
60
4
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners
TNT Workout
Weight
Reps Rest
(Advanced)
Week 11
1
2
3
Week 12
4
5
1
2
3
4
5
Order Exercise (Workout A - Monday)
1
Barbell Squat
3
90
2A
Barbell Bent-Over
Row
3
60
2B
Dumbell Bench Press
3
60
3A
Good Morning
3
60
3B
Pullup
3
60
Exercise (Workout B - Wednesday)
1
Thrusters
12
45
2A
Barbell Bent-Over
Row
12
30
2B
Dumbell Bench Press
12
30
3A
Back Extension
12
30
3B
Swiss Ball Jackknife
12
30
Exercise (Workout C - Friday)
1
Barbell Squat
8
60
2A
Barbell Bent-Over
Row
8
45
2B
Dumbell Bench Press
8
45
3A
Good Morning
8
45
3B
Chinup
8
45
Kneeling Reverse
Cable Woodchop
8
60
4
Dynamic Warmup: Jumping Jacks, Arm Circles, Lunge, Body-Weight Squat, Hip Extension, Leg Raise, Pushup Plus,
Thoracic Rotation, Fire Hydrant, Groiners