Phase 1 - Weeks 1 - 4
Workout 1: Quads & Calves
EXERCISE
Cycle
Squats
Leg Extensions
Leg Press
Dumbell Lunges onto Step
Standing Calf Raises
Leg Press Calf Raises
Stairclimber
Workout 3: Back & Hamstrings
EXERCISE
Cycle
Deadlifts
Hamstring Leg Press
Lying Leg Curl
Smith Machine Lunges
Bent over Barbell Row
T-Bar Rows
Front Lat Pulldowns
Pullovers
Stairclimber
SETS
4
4
4
2
3
3
SETS
4
3
3
2
3
3
3
3
REPS
Note
5 minutes
Moderate
10/ 6/ 6/ 8 Warm up
8/ 8/ 10/ 15
8/ 8/ 10/ 15
10/ 10
10/ 10/ 10
10/ 10/ 10
5 minutes
Intense
REPS
5 minutes
10/ 6/ 6/ 8
6/ 6/ 8
8/ 10/ 15
10/ 10
10/ 8/ 6
10/ 15/ 20
8/ 8/ 10
10/ 10/ 12
5 minutes
Cycle
Seated Smith Machine Shoulder Press
Side Raises
Uncrossovers
Seated Dumbell Shrugs
Narrow Bench Press
Weighted Bench Dips
Tricep Pushdowns
Tricep Kickbacks
Note
Moderate
Warm up
Warm up
Intense
Workout 2: Shoulders & Triceps
EXERCISE
Workout 4: Chest & Biceps
EXERCISE
Cycle
Low Incline Dumbell Press
Incline Push-ups
Incline Smith Machine Bench Press
Cable Crossover
Incline Dumbell Curl
Pull-ups
EZ Bar Curls
Cable Curls
SETS
3
3
3
2
3
2
2
2
SETS
4
4
2
2
4
3
3
2
REPS
5 minutes
6/ 6/ 8
8/ 8/ 10
8/ 8/ 10
8/ 10
12/ 10/ 8
8/ 8
15/ 20
10/ 10
Note
Moderate
Warm up
Warm up
REPS
5 minutes
10/ 6/ 6/ 8
Limit
10/ 10
15/ 20
10/ 6/ 6/ 8
Limit
6/ 8/ 10
15/ 20
Note
Moderate
Warm up
Warm up
Workout Schedule
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Cardio Routine 1 and Ab Routine
Thursday: Workout 3
Friday: Workout 4
Saturday: Cardio Routine 2 and Calf Routine
Sunday: Rest
Tips & Guidelines
Warm up: Perform 2 sets with 50% of your work weight for 20 reps before beginning your worksets. After your warm up sets - for most bodyparts - choose a weight that allows you to reach the target rep
range at muscle failure.
Superset - Do two exercises back to back with no rest.
Rest for about 1 to 2 minutes between work sets. Do not cut your rest time shorter than that or you will not recover enough to move the heavy weights this program requires, on the other hand, do
not rest for more than 3 minutes between sets or you will lose your intensity and muscle pump.
Ab Routine
EXERCISE
Pullover Crunch on Exercise Ball
Reverse Crunch on Exercise Ball
Exercise Ball Transfer Crunch
Hanging Knee Raises
Knee Raises Off Bench
SETS
REPS
3
3
3
3
3
10
10
10
10
10
Calf Routine
EXERCISE
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
SETS
REPS
3
3
3
12
20/ 20/ 30
10
Cardio Routine
Routine 1: 5 minute warm up followed by 20 minutes of continuous cardiovascular exercise, then a 5 minute cool down.
Treadmill (no running)
Warm up + cool down = Fast flat walking
The 20 minutes = Fast inclined walking
Routine 2: 5 minute warm up followed by 15 minutes of sprint intervals (10 cycles in total) – sprint for 30 seconds, moderate to recover for 1 minute, repeat. Cool down for 5 minutes.
To be done on the Bicycle
Phase 2 - Weeks 5 - 8
Workout 1: Quads & Calves
EXERCISE
SS
SS
Cycle
Squats
Leg Extensions
Leg Press
Dumbell Lunges onto Step
Standing Calf Raises
Leg Press Calf Raises
Stairclimber
Workout 3: Back & Hamstrings
EXERCISE
SS
SS
Cycle
Deadlifts
Hamstring Leg Press
Seated Leg Curl
Glute Ham Raises
Bent over Barbell Row
T-Bar Rows
Front Lat Pulldowns
Pullovers
Stairclimber
SETS
4
4
4
2
3
3
SETS
4
3
3
2
3
3
3
3
REPS
5 minutes
Moderate
10/ 6/ 6/ 8 Warm up
8/ 8/ 10/ 15
8/ 8/ 10/ 15
10/ 10
10/ 10/ 10
10/ 10/ 10
5 minutes
Intense
REPS
5 minutes
10/ 6/ 6/ 8
6/ 6/ 8
8/ 10/ 15
10/ 10
10/ 8/ 6
10/ 15/ 20
8/ 8/ 10
10/ 10/ 12
5 minutes
Workout 2: Shoulders & Triceps
EXERCISE
Note
SS
SS
Workout 4: Chest & Biceps
EXERCISE
Note
Moderate
Warm up
SS
SS
Warm up
Intense
Cycle
Seated Dumbell Press
Side Raises
Uncrossovers
Upright Row
Seated Dumbell Shrugs
Skull Crushers
Weighted Bench Dips
Tricep Pushdowns
Overhead Tricep Extensions
SS
Cycle
Low Incline Dumbell Press
Incline Push-ups
High Cable Flyes
Incline Smith Machine Bench Press
Flat Bench Flyes (bottom range only)
Cable Crossover
Incline Dumbell Curl
Pull-ups
EZ Bar Curls
Cable Curls
SETS
3
3
3
2
2
3
2
2
2
SETS
4
4
2
2
2
2
4
3
3
2
REPS
5 minutes
6/ 6/ 8
8/ 8/ 10
8/ 8/ 10
8/ 10
8/ 10
12/ 10/ 8
8/ 8
15/ 20
10/ 10
Note
Moderate
Warm up
Warm up
REPS
5 minutes
10/ 6/ 6/ 8
Limit
10/ 10
10/ 10
10/ 10
15/ 20
10/ 6/ 6/ 8
Limit
6/ 8/ 10
15/ 20
Note
Moderate
Warm up
Warm up
Workout Schedule
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Cardio Routine 1 and Ab Routine
Thursday: Workout 3
Friday: Workout 4
Saturday: Cardio Routine 2 and Calf Routine
Sunday: Rest
Tips & Guidelines
Warm up: Perform 2 sets with 50% of your work weight for 20 reps before beginning your worksets. After your warm up sets - for most bodyparts - choose a weight that allows you to reach the target rep
range at muscle failure.
Superset - Do two exercises back to back with no rest.
Rest for about 1 to 2 minutes between work sets. Do not cut your rest time shorter than that or you will not recover enough to move the heavy weights this program requires, on the other hand, do
not rest for more than 3 minutes between sets or you will lose your intensity and muscle pump.
Ab Routine
EXERCISE
Pullover Crunch on Exercise Ball
Reverse Crunch on Exercise Ball
Exercise Ball Transfer Crunch
Hanging Knee Raises
Knee Raises Off Bench
SETS
REPS
3
3
3
3
3
10
10
10
10
10
Calf Routine
EXERCISE
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
SETS
REPS
3
3
3
12
20/ 20/ 30
10
Cardio Routine
Routine 1: 5 minute warm up followed by 30 minutes of continuous cardiovascular exercise, then a 5 minute cool down.
Treadmill (no running)
Warm up + cool down = Fast flat walking
The 20 minutes = Fast inclined walking
Routine 2: 5 minute warm up followed by 25 minutes of sprint intervals (15 cycles in total) – sprint for 30 seconds, moderate to recover for 1 minute, repeat. Cool down for 5 minutes.
To be done on the Bicycle
Phase 3 - Weeks 9 - 12
Workout 1: Quads & Calves
EXERCISE
SS
SS
Cycle
Squats
Leg Press
Leg Extensions
Dumbell Lunges onto Step
Standing Calf Raises
Leg Press Calf Raises
Stairclimber
SETS
REPS
4
4
4
2
3
3
5 minutes
5-8
8 - 10
10 - 12
15
12 - 15
12 - 15
5 minutes
Workout 2: Shoulders & Triceps
EXERCISE
Note
Moderate
Warm up
SS
Intense
SS
Workout 3: Back & Hamstrings
EXERCISE
SS
SS
Cycle
Hamstring Leg Press
Seated Leg Curl
Glute Ham Raises
Deadlifts
Bent over Barbell Row
T-Bar Rows
Front Lat Pulldowns
Pullovers
Stairclimber
SETS
3
3
3
4
3
3
3
3
REPS
5 minutes
8 - 10
12 - 15
10
4-6
8 - 10
8 - 10
10
10
5 minutes
Workout 4: Chest & Biceps
EXERCISE
Note
Moderate
SS
Warm up
SS
Intense
Cycle
Seated Dumbell Press
Side Raises
Uncrossovers
Upright Row
Seated Dumbell Shrugs
Skull Crushers
Weighted Bench Dips
Tricep Pushdowns
Overhead Tricep Extensions
SS
Cycle
Low Incline Dumbell Press
Incline Push-ups
High Cable Flyes
Incline Smith Machine Bench Press
Flat Bench Flyes (bottom range only)
Cable Crossover
Barbell Curl
Incline Dumbell Curl
Pull-ups
Cable Curls
SETS
3
3
3
2
2
3
2
2
2
SETS
4
4
4
3
2
2
4
3
3
2
REPS
5 minutes
6
10 - 12
10 - 12
10 - 12
6-8
6-8
6
10 - 12
10 - 12
Note
Moderate
Warm up
Warm up
REPS
5 minutes
6-8
Limit
12
8 - 10
12
12 - 15
6-8
Limit
6/ 8/ 10
15/ 20
Note
Moderate
Warm up
Warm up
Workout Schedule
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Cardio Routine 1 and Ab Routine
Thursday: Workout 3
Friday: Workout 4
Saturday: Cardio Routine 2 and Calf Routine
Sunday: Rest
Tips & Guidelines
Warm up: Perform 2 sets with 50% of your work weight for 20 reps before beginning your worksets. After your warm up sets - for most bodyparts - choose a weight that allows you to reach the target rep
range at muscle failure.
Superset - Do two exercises back to back with no rest.
Rest for about 1 to 2 minutes between work sets. Do not cut your rest time shorter than that or you will not recover enough to move the heavy weights this program requires, on the other hand, do
not rest for more than 3 minutes between sets or you will lose your intensity and muscle pump.
Ab Routine
EXERCISE
Pullover Crunch on Exercise Ball
Reverse Crunch on Exercise Ball
Exercise Ball Transfer Crunch
Hanging Knee Raises
Knee Raises Off Bench
SETS
REPS
3
3
3
3
3
10
10
10
10
10
Calf Routine
EXERCISE
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
SETS
REPS
3
3
3
12
20/ 20/ 30
10
Cardio Routine
Routine 1: 5 minute warm up followed by 35 minutes of continuous cardiovascular exercise, then a 5 minute cool down.
Warm up + cool down = Fast flat walking
The 35 minutes = Fast inclined walking
Routine 2: 5 minute warm up followed by 30 minutes of sprint intervals (18 cycles in total) – sprint for 30 seconds, moderate to recover for 1 minute, repeat. Cool down for 5 minutes.