DAY 1
START WEEK 1 WITH THE WEIGHTS
YOU FOUND IN THE ORIENTATION!
CHEST MYOREPS
IF YOU CAN DO ANY LIFT OVER 30x, INCREASE DUMBBELL
WEIGHT FOR YOUR NEXT WEEK. IF YOU CAN’T DO AT LEAST
5x, DECREASE DUMBBELL WEIGHT FOR YOUR NEXT WEEK.
20
OPTIONAL WARMUPS MIN
Watch how!
LIFT B
Medium Pushups
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
TRICEPS MYOREPS
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
Watch how!
Chair Shoulder Presses
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
HAMS MYOREPS
Watch how!
Stiff-Legged Deadlifts
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
SUPERSET 1 Do lifts A & B back to back
Watch lift A!
LIFT A
LIFT B
Upright Rows
Do as many as
you can with good
form. Then, go right
into Lift B.
Sumo Deadlifts
Do these as many
times as you can
with good form.
Now, rest 30
seconds.
See how many times to do this combo each week
SUPERSET 2 Do lifts A & B back to back
Watch lift A!
LIFT A
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Alternating Curls
Do as many as
you can with good
form. Then, go right
into Lift B.
Wall-Touch Raises
Do these as many
times as you can with
good form. Now, rest
30 seconds.
See how many times to do this combo each week
SUPERSET 3 Do lifts A & B back to back
LIFT A
Watch lift B!
Watch lift A!
One-Arm Rows
Do as many as you can with good form. Then, go
right into Lift B.
See how many times to do this combo each week
REST 0-1 DAY BEFORE MOVING ONTO DAY 2
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
WEEK #
DO COMBO
Crunches with Top Holds
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
DAY 2
WAIT 0-1 DAY BEFORE
STARTING DAY 2
BACK MYOREPS
IF YOU CAN DO ANY LIFT OVER 30x, INCREASE DUMBBELL
WEIGHT FOR YOUR NEXT WEEK. IF YOU CAN’T DO AT LEAST
5x, DECREASE DUMBBELL WEIGHT FOR YOUR NEXT WEEK.
20
OPTIONAL WARMUPS MIN
Watch how!
LIFT B
High Bent Rows
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
BICEPS MYOREPS
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
Watch how!
Supinating Curls
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
QUADS MYOREPS
Watch how!
Goblet Squats
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
SUPERSET 1 Do lifts A & B back to back
Watch lift A!
LIFT A
LIFT B
Paused Side Raises
Do as many as you can
with good form. Then,
go right into Lift B.
Sumo Stiff-Legged
Deadlifts
Do these as many
times as you can with
good form. Now, rest
30 seconds.
See how many times to do this combo each week
SUPERSET 2 Do lifts A & B back to back
Watch lift A!
LIFT A
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Wall-Touch Raises
Do these as many
times as you can with
good form. Now, rest
30 seconds.
One Dumbbell
One-Arm Standing
Extensions
Do as many as you can
with good form. Then,
go right into Lift B.
See how many times to do this combo each week
SUPERSET 3 Do lifts A & B back to back
LIFT A
Watch lift B!
Watch lift A!
Flyes
Do as many as you can with good form. Then, go
right into Lift B.
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Reaching Situps
Do these as many times as you can with good
form. Now, rest 30 seconds.
Slow Down Reaching Situps
Do these as many times as you can with good
form. Now, rest 30 seconds.
See how many times to do this combo each week
REST 0-1 DAYS BEFORE MOVING ONTO DAY 3
WEEK #
DO COMBO
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
DAY 3
WAIT 0-1 DAYS BEFORE
STARTING DAY 3
SIDE/REAR DELTS MYOREPS
IF YOU CAN DO ANY LIFT OVER 30x, INCREASE DUMBBELL
WEIGHT FOR YOUR NEXT WEEK. IF YOU CAN’T DO AT LEAST
5x, DECREASE DUMBBELL WEIGHT FOR YOUR NEXT WEEK.
20
OPTIONAL WARMUPS MIN
Watch how!
LIFT B
Bent Upright Rows
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
GLUTES MYOREPS
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
Watch how!
Forward In-Place Lunges
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
SUPERSET 1 Do lifts A & B back to back
Watch lift A!
LIFT A
Watch lift B!
LIFT B
Leaned Wall Raises
Do as many as you
can with good form.
Then, go right into
Lift B.
See how many times to do this combo each week
SUPERSET 2 Do lifts A & B back to back
LIFT A
Watch lift A!
Wide Pushups
Do as many as you can with good form. Then, go
right into Lift B.
See how many times to do this combo each week
SUPERSET 3 Do lifts A & B back to back
LIFT A
Watch lift A!
Lying Extensions
Do as many as you can with good form. Then, go
right into Lift B.
See how many times to do this combo each week
SUPERSET 4 Do lifts A & B back to back
Watch lift A!
LIFT A
WEEK #
DO COMBO
Slow Down Reaching Situps
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
Watch lift B!
LIFT B
Elbows Out Bent
Rows
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Hammer Curls
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Good-Mornings
Do as many as you
can with good form.
Then, go right into
Lift B.
See how many times to do this combo each week
REST 0-1 DAY BEFORE MOVING ONTO DAY 4
Sumo Squats
(Shoulder Rack)
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
DAY 4
WAIT 0-1 DAYS BEFORE
STARTING DAY 4
BICEPS MYOREPS
IF YOU CAN DO ANY LIFT OVER 30x, INCREASE DUMBBELL
WEIGHT FOR YOUR NEXT WEEK. IF YOU CAN’T DO AT LEAST
5x, DECREASE DUMBBELL WEIGHT FOR YOUR NEXT WEEK.
20
OPTIONAL WARMUPS MIN
Watch how!
LIFT B
Two-Arm Curls
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
TRICEPS MYOREPS
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
WEEK #
DO LIFT
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
Watch how!
One Dumbbell Two-Arm
Standing Extensions
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
QUADS MYOREPS
Watch how!
Sumo Squats (Shoulder Rack)
Do as many reps as you can (to failure).
Now, rest for 3-5 deep breaths.
See how many times to do this lift each week
SUPERSET 1 Do lifts A & B back to back
Watch lift A!
LIFT A
Watch lift B!
LIFT B
Leaned Wall Raises
Do as many as you
can with good form.
Then, go right into
Lift B.
See how many times to do this combo each week
SUPERSET 2 Do lifts A & B back to back
Watch lift A!
LIFT A
1
2x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
2
3x
3
4x
4
5x
5
6x
6
1x
Watch lift B!
LIFT B
Forward In-Place
Lunges
Do as many as you can
with good form. Then,
go right into Lift B.
Side Raises
Do these as many
times as you can with
good form. Now, rest
30 seconds.
See how many times to do this combo each week
SUPERSET 3 Do lifts A & B back to back
LIFT A
WEEK #
DO COMBO
Slow Down Reaching Situps
Do these as many times as you can with good
form. Now, rest 30 seconds.
Watch lift A!
Narrow Pushups
Do as many as you can with good form. Then, go
right into Lift B.
Slow Down Reaching Situps
Do these as many times as you can with good
form. Now, rest 30 seconds.
See how many times to do this combo each week
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Low Bent Rows
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
REST 1-2 DAYS BEFORE MOVING ONTO NEXT WEEK’S DAY 1