DAY 1
START WEEK 1 WITH 5LB WEIGHTS,
THEN GO UP OR DOWN FROM THERE!
COMBO 1 Do lifts A & B back to back
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.
Watch how!
LIFT A
LIFT B
Sumo Deadlifts
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
COMBO 2 Do lifts A & B back to back
20
OPTIONAL WARMUPS MIN
WEEK #
DO COMBO
Medium Pushups
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
Watch how!
LIFT A
LIFT B
One-Arm Rows Do
these as many times
as you can with good
form. Now, rest 30
seconds. (5-30x per arm)
Goblet Squats
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
COMBO 3 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Stiff-Legged
Deadlifts
Do as many as
you can with good
form. Then, go right
into Lift B.
Upright Rows
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
COMBO 4 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Standing
Shoulder Presses
Do as many as
you can with good
form. Then, go right
into Lift B.
Hammer Curls
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
COMBO 5 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Wall Touch 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
REST 1-2 DAYS BEFORE MOVING ONTO DAY 2
WEEK #
DO COMBO
Reaching Situps
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
1x
2
2x
3
3x
4
4x
5
5x
6
1x
DAY 2
WAIT 1-2 DAYS BEFORE
STARTING DAY 2
COMBO 1 Do lifts A & B back to back
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.
Watch how!
LIFT A
LIFT B
Double-Leg
Step 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
COMBO 2 Do lifts A & B back to back
WEEK #
DO COMBO
Crunches with Top Holds
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
Watch how!
LIFT A
LIFT B
Standing
Shoulder Presses
Do as many as
you can with good
form. Then, go right
into Lift B.
Two-Arm Curls
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
COMBO 3 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Stiff-Legged
Deadlifts
Do as many as
you can with good
form. Then, go right
into Lift B.
Bent Upright Rows
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
COMBO 4 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Squats
(Shoulder Rack)
Do as many as
you can with good
form. Then, go right
into Lift B.
High Bent Rows
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
COMBO 5 Do lifts A & B back to back
LIFT A
20
OPTIONAL WARMUPS MIN
WEEK #
DO COMBO
1
1x
Watch how!
Double-Leg Glue Bridges
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 1-2 DAYS BEFORE MOVING ONTO DAY 3
LIFT B
WEEK #
DO COMBO
Flyes
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
1x
2
2x
3
3x
4
4x
5
5x
6
1x
DAY 3
WAIT 1-2 DAYS BEFORE
STARTING DAY 3
COMBO 1 Do lifts A & B back to back
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 A
LIFT B
Walking Lunges
Do as many as
you can with good
form. Then, go right
into Lift B.
Slow Down Pushups
Do these as many times as you can with good
form. Now, rest 30 seconds.
(5-30x per leg)
See how many times to do this combo each week
COMBO 2 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
2
2x
3
3x
4
4x
5
5x
6
1x
Watch how!
LIFT A
LIFT B
Sumo Squats
(Shoulder Rack)
Do as many as
you can with good
form. Then, go right
into Lift B.
Elbows Out
Bent Rows
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
COMBO 3 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Sumo
Good Mornings
Do as many as
you can with good
form. Then, go right
into Lift B.
Berto 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
COMBO 4 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Two Dumbbell
Two-Arm Standing
Extensions
Do as many as you can
with good form. Then,
go right into Lift B.
Supinating Curls
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
COMBO 5 Do lifts A & B back to back
WEEK #
DO COMBO
1
1x
Watch how!
LIFT A
LIFT B
Single-Leg
Step Raises
Do as many as you
can with good form.
Then, go right into
Lift B. (5-30x per leg)
See how many times to do this combo each week
WEEK #
DO COMBO
Slow Down V-Ups
Do these as many times as you can with good
form. Now, rest 30 seconds.
1
1x
REST 1-2 DAYS BEFORE MOVING ONTO NEXT WEEK’S DAY 1
2
2x
3
3x
4
4x
5
5x
6
1x