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
LIFT A
Watch lift A!
Crunches with Top Holds
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
Watch lift B!
LIFT B
Wall-Touch Raises
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
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
DO DAY 2 ON THE VERY NEXT DAY
Upright Rows
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
DAY 2
START DAY 2
THE DAY AFTER DAY 1
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
One-Arm 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
Watch how!
Alternating 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
LIFT A
Watch lift A!
Crunches with Top Holds
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
Watch lift B!
LIFT B
Wall-Touch Raises
Do these as many
times as you can
with good form.
Now, rest 30
seconds.
WEEK #
DO COMBO
Watch lift B!
LIFT B
Stiff-Legged
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
DO DAY 3 ON THE VERY NEXT DAY
1
2x
WEEK #
DO COMBO
Flyes
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 3
START DAY 3
THE DAY AFTER DAY 2
TRICEPS 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
One Dumbbell One-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
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
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
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
GLUTES MYOREPS
Watch how!
Double-Leg Glute Bridges
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
SIDE/REAR DELTS MYOREPS
Watch how!
Paused Side Raises
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
DO DAY 4 ON THE VERY NEXT DAY
High Bent Rows
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
DAY 4
START DAY 4
THE DAY AFTER DAY 3
HAMS 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
Sumo 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
CHEST 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!
Wide 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
Watch how!
Lying 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
SUPERSET 1 Do lifts A & B back to back
Watch lift A!
LIFT A
LIFT B
Walking Lunges
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
SUPERSET 2 Do lifts A & B back to back
LIFT A
Watch lift B!
Watch lift A!
Reaching Situps
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
DO DAY 5 ON THE VERY NEXT DAY
WEEK #
DO COMBO
1
2x
Watch lift B!
LIFT B
Leaned Wall Raises
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
DAY 5
START DAY 5
THE DAY AFTER DAY 4
QUADS 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
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
BACK 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!
Elbows Out 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
Watch how!
Hammer 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
SUPERSET 1 Do lifts A & B back to back
Watch lift A!
LIFT A
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
SUPERSET 2 Do lifts A & B back to back
LIFT A
Watch lift A!
Slow Down Reaching Situps
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
DO DAY 6 ON THE VERY NEXT DAY
WEEK #
DO COMBO
Narrow Pushups
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
Watch lift B!
LIFT B
Double-Leg Step
Raises
Do these as many
times as you can with
good form. Now, rest
30 seconds.
WEEK #
DO COMBO
1
2x
DAY 6
START DAY 6
THE DAY AFTER DAY 5
GLUTES 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
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
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
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
Watch how!
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
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
SIDE/REAR DELTS MYOREPS
Watch how!
Side Raises
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
LIFT A
Watch lift A!
Slow Down Reaching Situps
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
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
REST 1 DAY BEFORE MOVING ONTO NEXT WEEK’S DAY 1
1
2x