Week 1 full body workout schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday
1a. Plank with Leg Slides 3x15

1a. 4x6 1 ¼ Close Grip Bench 1. 4x6 Front Squat – 1 ¼ 1a. 3x15-20 CG Bench Press 1a.4x3 Speed Squat each
Press 4 count lower tempo 4 count lower ¼ up / all the way 1a. Med Ball Side Toss 3x10 Leave 2 in the tank on sets 1&2 Pause @ bottom and explode up. 1b. Reverse V-ups with sliders
1b. 4x10 - Face Pulls - AHAP up each and to complete failure on set 3. 1b.4x4 DB Vertical Jump 3x15
Rest 2-3 min Rest 3 min 1b. Side Plank Elbow Touch 1b. 3x10 3 way raise Rest 90 sec 1c. Banded sit ups 3x15
3x10 each Rest 2 min
1c. Leg Lifts 3x20 2a. 4x3 Each Speed Reverse Med Ball Hits
2a. 4x6 Chin-up: AHAP Lunge 15 each side
4 count Lower 2a. 3x6ea Reverse Lunge 2a. 3x15 Strict Pull-ups 2b. 4x2 Each Cycle Jumps 15 forward
2b. 4x12 Behind the Neck Press 2b. 3x6 Romanian Deadlift 2a. Weighted Plank – 3x1min 2b. 3x15 Each SA DB OH Press Rest 90 sec 15 above
– AHAP Rest 2 min 2b. Russian Twist – 3 x 20 each – AHAP  3 rounds
Rest 2 min 2c. Strict Toes to Bar – 3x10 Rest 2 min 3. 2x15 Back Squat @45% Move through the core work at
Rest 2 min a rapid pace with good form.
4a.-5c - 3 x 8-12 close to 3a. Decline Situps 3x15 Giant Set 3 x 15 Try to keep your heart rate
failure. 3b. Bar Rotations – 3x10ea Rest 30 sec or less between elevated the entire time.
3a. 3x6 Each Neutral Grip 3c. Roll Outs – 3x10 exercises. Complete all Giant Set 3x20 AHAP Minimal Rest
Single Arm DB Bench Press 4a. Leg Press exercises then rest for 2 min Rest 30 sec or less between
3b. 3x6 DB Row 4b. Hamstring Curls exercises. Complete all
Rest 90 sec 4c. Leg Extensions During core days you will 3a. Machine Decline Bench exercises then rest for 2 min
Rest 2 min move through the core work 3b. Lat Pull Down Behind Neck
at a rapid pace with good 3c. Machine Shoulder Press 4a. Leg Press 3x20
4a.-5b - 3 x 8-12 close to form. Try to keep your heart 3d. T-Bar Chest Supported 4b. Hamstring Curls
failure. 5a. Hack Squat rate elevated the entire time. Row 4c. Leg Extensions 2a. Curls 21s
5b. Hip Abductors and Minimal Rest. 4d. Walking Lunges – 20 total Rest 30 sec
4a. Machine Incline Bench Adductors Gun Show 3 x 6-8 each FAIL steps holding DBs 2b. Standing EZ Bar OH Press
4b. Lat Pull Down 5c. Standing Calf Raises in the 6-8 range. 4 count lower 4e. Standing Calf Raises Rest 90 sec
Rest 90 sec Rest 2 min on 1a-2b. 90 sec rest
between supersets. 3a. DB Spider Curls
5a. Machine Shoulder Press 1a. BB Skull Crushers Rest 30
5b. T-Bar Chest Supported Row 1b. BB Curls 3b. Double D Close Grip Push
Rest 90 sec Downs
Cardio- 2a. ALT DB Hammer Curls Rest 90 Sec
15 min Heart Rate Between 2b. DB Skull Crushers
130-165 Fascial Pump Training
Cardio- Elliptical 3x15 4. Incline DB Curls
Incline Treadmill Sprints- Treadmill 3a. DB Preacher Curls -
10 rounds – 10 sec on 1 min Bike squeeze for one count at top 5. Bench Dips
rest Rower 3b. Tricep Push Downs -
12 incline Choose anything – Can go 10 squeeze for one at bottom
Set speed at PR mile pace min on one and switch 3c. BB Reverse Curls
3d. Triangle Push Ups Cardio-
Rest 1 min 15 min Heart Rate Between
130-165
Cardio- Elliptical
Spinning Bike Sprints- Treadmill
10 rounds – 20 sec on 1 min Bike
rest Rower
Add Resistance for sprints, Choose anything – Can go 10
then turn down for 1 min rest min on one and switch
but keep spinning
Week 2
1a. Plank with Leg Slides 3x15

1a. 4x6 Close Grip Bench Press 1. 4x6 Front Squat 1a. Med Ball Side Toss 3 x10 1a. 3x15-20 CG Bench Press 1a.4x3 Speed Squat each
4 count lower 4 count lower each Leave 2 in the tank on sets 1&2 Pause @ bottom and explode up. 1b. Reverse V-ups with Sliders
1b. 4x10 - Face Pulls - AHAP Rest 3 min 1b. Side Plank Elbow Touch and to complete failure on set 3. 1b.4x4 DB vertical jump 3x15
Rest 2-3 min 3x10 each 1b. 3x10 3 way raise Rest 90 sec 1c. Banded Sit Ups 3x15
2a. 3x6 Each Reverse Lunge 1c. Leg Lifts 3x20 Rest 2 min
2a. 4x6 Chin-up: AHAP 2b. 3x6 Romanian Deadlift 2a. 4x3 Each Speed Reverse Med Ball Hits
4 count lower Rest 2 min 2a. Weighted Plank – 3 x 1min 2a. 3x15 Strict Pull-ups Lunge 15 each side
2b. 4x10 Behind the Neck Press 2b. Russian Twist – 3 x 20 each 2b. 3x15 Each SA DB OH Press 2b.4x2 Each Cycle Jumps 15 forward
– AHAP 2c. Strict Toes to Bar – 3x10 – AHAP Rest 90 sec 15 above
Rest 2 min Rest 2 min 3 rounds
4a.-5c - 3 x 8-12 close to 3a. Decline Situps 3x15 3. 2x15 Back Squat @47.5% Move through the core work at
3a. 3x6 Each Neutral Grip failure. 3b. Bar Rotations – 3x10ea Giant Set 3 x 15 Rest 2 min a rapid pace with good form.
Single Arm DB Bench Press 3c. Roll Outs – 3x10 Rest 30 sec or less between Try to keep your heart rate
3b. 3x6 Each DB Row 4a. Leg Press exercises. Complete all elevated the entire time.
Rest 90 sec 4b. Hamstring Curls exercises then rest for 2 min Minimal Rest
4c. Leg Extensions Giant Set 3x20 AHAP
Rest 2 min 3a. Machine Decline Bench Rest 30 sec or less between
4a.-5b - 3 x 8-12 close to During core days you will 3b. Lat Pull Down Behind exercises. Complete all
failure. move through the core work at Neck exercises then rest for 2 min
5a. Hack Squat a rapid pace with good form. 3c. Machine Shoulder Press
4a. Machine Incline Bench 5b. Hip Abductors and Try to keep your heart rate 3d. T-Bar Chest Supported 4a. Leg Press 3x20
4b. Lat Pull Down Adductors elevated the entire time. Row 4b. Hamstring Curls
Rest 90 sec 5c. Standing Calf Raises Minimal Rest. 4c. Leg Extensions 2a. EZ Bar Spider Curls
Rest 2 min Gun Show 3 x 6-8 each FAIL 4d. Walking Lunges – 20 total 2b. DB Skull Crushers
5a. Machine Shoulder Press in the 6-8 range. 4 count steps holding DBs Rest 90 sec
5b. T-Bar Chest Supported Row lower on 1a-2b. 90 sec rest 4e. Standing Calf Raises
Rest 90 sec Cardio- between supersets. 2a. Rope Hammer Curls
20 min Heart Rate Between 1a. BB Skull Crushers 2b. Rope Pushdowns
130-165 1b. BB Curls
Cardio- Elliptical
Incline Treadmill Sprints- Treadmill 2a. ALT DB Hammer Curls Fascial Pump Training
12 rounds – 10 sec on 1 min Bike 2b. DB Skull Crushers
rest Rower 4. Superman Cable Curls
12 incline Choose anything – Can go 10 3x15
Set speed at PR mile pace min on one and switch 3a. DB Preacher Curls - 5. EZ BAR Cable Supine Grip
squeeze for one count at top Triceps Pushdowns
3b. Tricep Push Downs -
squeeze for one at bottom
3c. BB Reverse Curls
3d. Triangle Push Ups Cardio-
Rest 1 min 20 min Heart Rate Between
130-165
Cardio- Elliptical
Spinning Bike Sprints- Treadmill
12 rounds – 20 sec on 1 min Bike
rest Rower
Add Resistance for sprints, Choose anything – Can go 10
then turn down for 1 min rest min on one and switch
but keep spinning
Week 3
1a. Leg Lift Hold – 3x1 min

1b. V ups - 3x20
1a. Close Grip Bench Press 1. Front Squat 1a. 3x15-20 CG Bench Press 1a.4x3 Speed Squat 1c. Stability Ball Legs Lifts –
10-8-6-4-4 6-4-3-3-4-6 Leave 2 in the tank on sets 1&2 Pause @ bottom and explode up. 3x10
1b. 4x10 - Face Pulls – AHAP Rest 2-3 min 1a. Cable Rotations/ low to high and to complete failure on set 3. 1b.4x4 DB Vertical Jump
Rest 2-3 min – 3x10each 1b. 3x10 3 way raise Rest 90 sec
1b. Cable Crunch – 2x20 Rest 2 min 2a. Stability Ball Crunches -
2a. 3x6 each Reverse Lunge 1c. Cable Rotations/ High to low 3x30
Back Squat 1RM – 3x10each 2a. 4x3 Each Speed Reverse 2b. Weighted Plank – 3x30 sec
2b. 3x5 Romanian Deadlift 2a. 3x15 Strict Pull-ups Lunge 2c. Sliding Mountain Climbers –
2a. Chin-ups: Rest 2 min 2b. 3x15 each SA DB OH Press 2b.4x2 Each Cycle Jumps
10-8-6-4-4 AHAP 3x20each
- AHAP Rest 90 sec Move through the core work at
2b. 4x8 Behind the Neck Press – Rest 2 min
AHAP 2a. Strict Toes to Bar – 3x10 a rapid pace with good form.
Rest 2 min 2b. Weighted Sit Ups – 3x15 3. 2x15 Back Squat @50% Try to keep your heart rate
2c. DB Side Plank – 3x45 sec Giant Set 3 x 15 Rest 2 min elevated the entire time.
each Rest 30 sec or less between Minimal Rest
3a. 3x6 Each Neutral Grip 4a.-5c - 3 x 8-12 close to
exercises. Complete all
Single Arm DB Bench Press failure.
3a. Bar Pull to Press – 3x10 each exercises then rest for 2 min 3x15
3b. 3x6 Each DB Row 3a. Machine Decline Bench
Rest 90 sec 4a. Leg Press 3b. Leg Lifts - 3x20 Giant Set 3x20 AHAP
3c. Stability Ball Crunches – 3b. Lat Pull Down Behind Rest 30 sec or less between 3a. DA DB Curls (use bicep
4b. Hamstring Curls
3x30 Neck exercises. Complete all blaster)
4c. Leg Extensions
3c. Machine Shoulder Press exercises then rest for 2 min Rest 30 sec
Rest 2 min
3d. T-Bar Chest Supported 3b. DA DB OH Triceps
4a.-5b - 3 x 8-12 close to Row Extension
failure. 4a. Leg Press Rest 90 sec
5a. Hack Squat
4b. Hamstring Curls
5b. Hip Abductors and
4a. Machine Incline Bench 4c. Leg Extensions 4a. EZ Bar Reverse Spider
Adductors
4b. Lat Pull Down Gun Show 3 x 8-12 each 4d. Walking Lunges – 20 total Curls
5c. Standing Calf Raises
Rest 90 sec During core days you will FAIL in the 8-12 range. 90 steps holding DBs Rest 30
Rest 2 min move through the core work at sec rest between supersets 4e. Standing Calf Raises 4b. DA Cable Pushbacks
5a. Machine Shoulder Press a rapid pace with good form. 1a. BB Skull Crushers Rest 90 Sec
5b. T-Bar Chest Supported Row Try to keep your heart rate 1b. BB Curls
Rest 90 sec elevated the entire time. Fascial Pump Training
Minimal Rest. 5. Rope Hammer Curls
2a. ALT DB Hammer Curls
2b. DB Skull Crushers
Cardio- 6. Rope Push Downs
Incline Treadmill Sprints- 3x15
14 rounds – 15 sec on 1 min 3a. DB Seated Incline Curls –
rest Cardio-
25 min Heart Rate Between 11/4
12 incline 3b. Tricep Push Downs - Cardio-
Set speed at PR mile pace 130-165 25 min Heart Rate Between
Elliptical squeeze for one at bottom
3c. Zottman Curls 130-165
Treadmill Elliptical
Bike 3d. SA OH Triceps Extension
1 min rest Treadmill
Rower Bike
Choose anything – Can go 10 Rower
min on one and switch Cardio- Choose anything – Can go 10
Spinning Bike Sprints- min on one and switch
14 rounds – 20 sec on 1 min
rest
Add Resistance for sprints,
then turn down for 1 min rest
but keep spinning
Week 4

1a. Close Grip Bench Press 1. Front Squat REST DAY 1b. V ups - 3x20
MAX MAX - 1a. Cable Rotations/ low to high Gun Show 3 x 8-12 each 1c. Stability Ball Legs Lifts –
– 3x10each FAIL in the 8-12 range. 90 3x10
2a. Then: 3x2 @90% Then 3x2 @85% 1b. Cable Crunch – 2x20 sec rest between supersets
2b. 3x3 Chin-ups - AHAP Rest 2 min 1c. Cable Rotations/ High to low 1a. BB Skull Crushers 2a. Stability Ball Crunches -
Rest 2 min – 3x10each 1b. BB Curls 3x30
2b. Weighted Plank – 3x30 sec
2a. Strict Toes to Bar – 3x10 2a. ALT DB Hammer Curls 2c. Sliding Mountain Climbers –
3a. 3x3 Each Neutral Grip 3a. 4x3 Each Reverse Lunge 2b. Weighted Sit Ups – 3x15 2b. DB Skull Crushers 3x20each
Single Arm DB Bench Press @52.5% Back Squat 1RM 2c. DB Side Plank – 3x45 sec During core days you will
3b. 3x3 Each DB Row 3b. 4x2 Deadlift @90% each 3x15 move through the core work at
Rest 90sec Rest 2 min 3a. DB Seated Incline Curls – a rapid pace with good form.
3a. Bar Pull to Press – 3x10 each 11/4 Try to keep your heart rate
4a.-5b - 3 x 8-12 close to 3b. Leg Lifts - 3x20 3b. Triceps Push Downs - elevated the entire time.
failure. 3c.Stability Ball Crunches – squeeze for one at bottom Minimal Rest.
3x30 3c. Zottman Curls
4a. Machine Incline Bench 4a.-5c - 3 x 8-12 close to 3d. SA OH Triceps Extension
4b. Lat Pull Down failure. Rest 1 min
Rest 90 sec 3x15
4a. Leg Press During core days you will Cardio-
4b. Hamstring Curls move through the core work at Spinning Bike Sprints- 3a. EZ Bar Reverse Curls (Use
5a. Machine Shoulder Press 4c. Leg Extensions a rapid pace with good form. 16 rounds – 20 sec on 1 min Fat Grips)
5b. T-Bar Chest Supported Row Rest 2 min Try to keep your heart rate rest 3b. EZ Bar Standing French
Rest 90 sec elevated the entire time. Add Resistance for sprints, Press
Minimal Rest. then turn down for 1 min rest Rest 90 sec
5a. Hack Squat but keep spinning
Cardio- 5b. Hip Abductors and 4a. DA Zottman Curls (Use arm
Incline Treadmill Sprints- Adductors blaster)
18 rounds – 15 sec on 1 min 5c. Standing Calf Raises Cardio- 4b. Bench Dips
rest Rest 2 min 30 min Heart Rate Between
12 incline 130-165 Fascial Pump Training
Set speed at PR mile pace Elliptical
Treadmill 5. Seated Cable Concentration
Bike Curls
Rower  
Choose anything – Can go 10 6. OH horizontal Triceps
min on one and switch press
Cardio-
30 min Heart Rate Between
130-165
Elliptical
Treadmill
Bike
Rower
Choose anything – Can go 10
min on one and switch
Week 5
1a. Plank with Leg Slides – 3x15

1. 5x3 Bench Press 1. 4x6 Back Squat – 1 ¼ 1a. Med Ball Side Toss 3x10 1a. 4x10 Incline Bench 1a. 4x3 Speed Sumo Deadlift each
Rest 2 min 4 count lower ¼ up / all the way each 1b. 4x6 Batwing Row – 4ct hold 1b. 4x5 Dynamic Band Pulls 1b. Reverse V-ups with Sliders
up 1b. Side Plank Elbow Touch at top Rest 90 sec 3x15
2. 3x3 3 Board Press Rest 3 min 3x10 each Rest 2 min 1c. Banded Sit Ups 3x15
Rest 2 min 1c. Leg Lifts 3x20
2a. 3x10 Chin-ups - AHAP 2a. 4x3 Each Front Rack Speed Med Ball Hits
3a. 4x6 Pull-up: AHAP 2b. 3x10 NG DB Bench @25% Reverse Lunge 15 each side
4 count Lower 2a. 3x6 Each BB Single Leg 2a. Weighted Plank – 3x1min Bench 1RM 2b. 4x4 Each Single Leg Tuck 15 forward
3b. 4x6 Incline DB RDL 2b. Russian Twist – 3 x 20 each Rest 2 min Jump 15 above
Rest 2 min 2b. 3x6 Each DB Bulgarian Split 2c. Strict toes to bar – 3x10 Rest 90 sec 3 rounds
Squat - AHAP Giant Set 3 x 10-12 Fail in Move through the core work at
4a. 3x6 Seated DB Military Rest 2 min 3a. Decline Sit-ups 3x15 10-12 Range. Complete all a rapid pace with good form.
Press - AHAP 3b. Bar rotations – 3x10ea exercises then rest for 2 min. 3. 2x15 Front Squat @45% Try to keep your heart rate
4b. 3x10 Lateral Raise - AHAP 3c. Roll outs – 3x10 30 sec rest between exercises Rest 2min elevated the entire time.
4c. 3x6 ea – Lying Side Raise – Minimal Rest
4ct lower 3a. Machine Incline Bench
Rest 90 sec 4a.-5c - 3 x 6-8 close to failure. 3b. Wide Grip Lat Pull Down Giant Set 3x15 AHAP
3c. NG Machine Shoulder Complete all exercises then
4a. Leg Press Press rest for 2 min. 30 sec rest
4b. Hamstring Curls 3d. T-Bar Chest Supported between exercises 3x20/15/12
4a.-5b - 3 x 6-8 close to failure. 4c. Leg Extensions During core days you will Row
Rest 2 min move through the core work at 4a. Leg Press 2a. Curls 21s
4a. Machine Decline Bench a rapid pace with good form. Gun Show 3 x 6-8 each FAIL 4b. Hamstring Curls Rest 30 sec
4b. Supine Grip Lat Pull Down Try to keep your heart rate in the 6-8 range. 4 count 4c. Leg Extensions 2b. Standing EZ Bar OH Press
Rest 90 sec 5a. Hack Squat elevated the entire time. lower on 1a-2b. Rest 90 sec 4d. Walking Lunges – 16 total Rest 90 sec
5b. Hip Abductors and Minimal Rest. between supersets steps holding DBs
5a. Machine Shoulder Press Adductors 1a. BB Skull Crushers 4e. Standing Calf Raises 3a. DB Spider Curls
5b. T-Bar Chest Supported Row 5c. Standing Calf Raises 1b. BB Curls Rest 30
Rest 90 sec Rest 2 min Cardio- 3b. Double D Close Grip Push
35 min Heart Rate Between 2a. ALT DB Hammer Curls Downs
130-165 2b. DB Skull Crushers Rest 90 Sec
Cardio- Elliptical
Incline Treadmill Sprints- Treadmill 3x15 Occlusion Training
12 rounds – 20 sec on 75 sec Bike 3a. DB Preacher Curls - 30/15/15
rest Rower squeeze for one count at top 2 rounds of each
12 incline Choose anything – Can go 10 3b. Triceps Push Downs - 4. Incline DB Curls
Set speed at PR mile pace min on one and switch squeeze for one at bottom
3c. BB Reverse Curls 5. Bench Dips
3d. Triangle Push Ups
Rest 1 min
Cardio- Cardio-
Spinning Bike Sprints- 35 min Heart Rate Between
12 rounds – 25 sec on 1 min 130-165
rest Elliptical
Add Resistance for sprints, Treadmill
then turn down for 1 min rest Bike
but keep spinning Rower
Week 6
1a. Plank with Leg Slides – 3x15

1. 5x3 Bench Press 1. 4x6 Back Squat – 4ct Lower 1a. Med Ball Side Toss 3x10 1a. 4x10 Incline Bench 1a.4x3 Speed Sumo Deadlift each
Rest 2 min Rest 3 min each 1b. 4x6 Batwing – 4ct hold at 1b.4x5 Dynamic Band Pulls 1b. Reverse V-ups with Sliders
1b. Side Plank Elbow Touch top – AHAP Rest 90 sec 3x15
2. 3x3 3 Board Press 3x10 each Rest 2 min 1c. Banded Sit Ups 3x15
Rest 2 min 1c. Leg Lifts 3x20
2a. 3x10 Chin-ups - AHAP 2a. 4x3 Each Front Rack Speed Med Ball Hits
3a. 4x6 Pull-up: AHAP 2a. 3x6 Each BB Single Leg 2b. 3x10 NG DB Bench Reverse Lunge 15 each side
4 count Lower RDL - AHAP 2a. Weighted Plank – 3x1min @27.5% Bench 1RM 2b.4x4 Each Single Leg Tuck 15 forward
3b. 4x6 Incline DB Bench 2b. 3x6 Each DB Bulgarian Split 2b. Russian Twist – 3x20 each Rest 2 min Jump 15 above
Rest 2 min Squat - AHAP 2c. Strict Toes to Bar – 3x10 Rest 90 sec 3 rounds
Rest 2 min Giant Set 3 x 10-12 Fail in Move through the core work at
4a. 3x6 Seated DB Military 3a. Decline Sit-ups 3x15 10-12 Range. Complete all a rapid pace with good form.
Press - AHAP 3b. Bar Rotations – 3x10ea exercises then rest for 2 min. 3. 2x15 Front Squat @50% Try to keep your heart rate
4b. 3x10 Lateral Raise - AHAP 4a.-5c - 3 x 6-8 close to failure. 3c. Roll outs – 3x10 30 sec rest between exercises Rest 2 min elevated the entire time.
4c. 3x6 ea – Lying Side Raise – 3a. Machine Incline Bench Minimal Rest.
4ct lower 4a. Leg Press 3b. Wide Grip Lat Pull Down
Rest 90 sec 4b. Hamstring Curls 3c. NG Machine Shoulder Giant Set 3x15 AHAP
4c. Leg Extensions Press Complete all exercises then
4a.-5b - 3 x 6-8 close to failure. Rest 2 min 3d. T-Bar Chest Supported rest for 2 min. 30 sec rest 3x20/15/12
Row between exercises
4a. Machine Decline Bench During core days you will 1a. EZ Bar Spider Curls
4b. Supine Grip Lat Pull Down 5a. Hack Squat move through the core work at Gun Show 3 x 6-8 each FAIL 4a. Leg Press 1b. DB Skull Crushers
Rest 90 sec 5b. Hip Abductors and a rapid pace with good form. in the 6-8 range. 4 count 4b. Hamstring Curls Rest 90 sec
Adductors Try to keep your heart rate lower on 1a-2b. 90 sec rest 4c. Leg Extensions
5a. Machine Shoulder Press 5c. Standing Calf Raises elevated the entire time. between super set 4d. Walking Lunges – 16 total 2a. Rope Hammer Curls
5b. T-Bar Chest Supported Row Rest 2 min Minimal Rest. 1a. BB Skull Crushers steps holding DBs 2b. Rope Pushdowns
Rest 90 sec 1b. BB Curls 4e. Standing Calf Raises
Occlusion Training
Cardio- 2a. ALT DB Hammer Curls 15/10/10/10
Cardio- 40 min Heart Rate Between 2b. DB Skull Crushers
Incline Treadmill Sprints- 130-165 3. Superman Cable Curls
14 rounds – 20 sec on 75 sec Elliptical 3x15  
rest Treadmill 3a. DB Seated Incline Curls – 4. EZ BAR Cable Supine Grip
12 incline Bike 11/4 Triceps Pushdowns
Set speed at PR mile pace Rower 3b. Triceps Push Downs -
Choose anything – Can go 10 squeeze for one at bottom
min on one and switch 3c. Zottman Curls Cardio-
3d. SA OH Triceps Extension 40 min Heart Rate Between
Complete all – rest 1 min 130-165
between sets Elliptical
Treadmill
Cardio- Bike
Spinning Bike Sprints- Rower
14 rounds – 25 sec on 1 min Choose anything – Can go 10
rest min on one and switch
but keep spinning
Week 7

1. 5x2 Bench Press 1. Back Squat 1a. Cable Rotations/ low to high 1a. 4x8 Incline Bench 1a.4x3 Speed Sumo Deadlift 1b. V ups - 3x20
Rest 2 min 6-4-3-3-4-6 – 3x10each 1b. 4x6 Batwing – 4ct hold at 1b.4x5 Dynamic Band Pulls 1c. Stability Ball Legs Lifts –
Rest 3 min 1b. Cable Crunch – 3x20 top – AHAP Rest 90 sec 3x10
1c. Cable Rotations/ High to low Rest 2 min
2. 3x2 3 Board Press – 3x10each 2a. Stability Ball Crunches 3x30
Rest 2 min 2a. 3x6 Each BB Single Leg 2a. 3x8 Chin-ups - AHAP 2a. 4x3 Each Front Rack Speed 2b. Weighted Plank – 3x30 sec
RDL 2a. Strict Toes to Bar – 3x10 2b. 3x8 NG DB Bench - Reverse Lunge 2c. Sliding Mountain Climbers –
3a. 5x4 Pull-up - AHAP 2b. 3x6 Each DB Bulgarian Split 2b. Weighted Sit Ups – 3x15 Rest 2 min 2b.4x2 Each Single Leg Box 3x20each
3b. 5x4 Incline DB Bench Squat - AHAP 2c. DB Side Plank – 3x45 sec Jumps Move through the core work at
Rest 2 min Rest 2 min each Giant Set 3 x 10-12 Fail in Rest 90 sec a rapid pace with good form.
10-12 Range. Complete all Try to keep your heart rate
4a. 3x5 Seated DB Military 3a. Bar Pull to Press – 3x10 each exercises then rest for 2 min. 3. 2x15 Front Squat @55% elevated the entire time.
Press - AHAP 4a.-5c - 3 x 6-8 close to failure. 3b. Leg Lifts - 3x20 30 sec rest between exercises Rest 2 min Minimal Rest.
4b. 3x8 Lateral Raise - AHAP 3c. Stability Ball Crunches – 3a. Machine Incline Bench
4c. 3x6 ea – Lying Side Raise – 4a. Leg Press 3x30 3b. Wide Grip Lat Pull Down
4ct lower 4b. Hamstring Curls 3c. NG Machine Shoulder Giant Set 3x15 AHAP
Rest 90 sec 4c. Leg Extensions Press Complete all exercises then 3x15/12/10
Rest 2 min 3d. T-Bar Chest Supported rest for 2 min. 30 sec rest
4a.-5b - 3 x 6-8 close to failure. Row between exercises 1a. DA DB Curls (use bicep
blaster)
4a. Machine Decline Bench 5a. Hack Squat During core days you will Gun Show 3 x 8-12 each 4a. Leg Press Rest 30 sec
4b. Supine Grip Lat Pull Down 5b. Hip Abductors and move through the core work at FAIL in the 8-12 range. 90 4b. Hamstring Curls 1b. DA DB OH Triceps
Rest 90 sec Adductors a rapid pace with good form. sec rest between super set 4c. Leg Extensions Extension
5c. Standing Calf Raises Try to keep your heart rate 4d. Walking Lunges – 16 total Rest 90 sec
5a. Machine Shoulder Press Rest 2 min elevated the entire time. 1a. BB Skull Crushers steps holding DBs
5b. T-Bar Chest Supported Row Minimal Rest. 1b. BB Curls 4e. Standing Calf Raises 2a. EZ Bar Reverse Spider
Rest 90 sec Curls
2a. ALT DB Hammer Curls Rest 30
Cardio- 2b. DB Skull Crushers 2b. DA Cable Pushbacks
Cardio- 45 min Heart Rate Between Rest 90 Sec
Incline Treadmill Sprints- 130-165 3x15
12 rounds – 25 sec on 80 min Elliptical 3a. DB Seated Incline Curls – Occlusion Training
rest Treadmill 11/4 30/15/15
12 incline Bike 3b. Triceps Push Downs -
Set speed at PR mile pace Rower squeeze for one at bottom 3. Rope Hammer Curls
Choose anything – Can go 10 3c. Zottman Curls
min on one and switch 3d. SA OH Triceps Extension 4. Rope Push Downs
Complete all – rest 1 min
between sets
Cardio-
Cardio-
Spinning Bike Sprints-
45 min Heart Rate Between
130-165
rest
Elliptical
Treadmill
Bike
but keep spinning
Rower
Week 8

1. 4x2 Bench Press 1. 4x6 Back Squat 4-3-2-2-1 1a. Cable Rotations/ low to high 1a. 4x8 Incline Bench @70%, 1a. 4x3 Speed Sumo Deadlift 1b. V ups - 3x20
Rest 2 min @80%, 85%, 87.5%, 92.5%, – 3x10each 75%, 80%, 80% 1b. 4x5 Dynamic Band Pulls 1c. Stability Ball Legs Lifts –
97.5% 1b. Cable Crunch – 3x20 1b. 4x6 Incline DB Row – 4ct Rest 90 sec 3x10
2. 2x1 Bench Press Rest 3 min 1c. Cable Rotations/ High to low hold at top – AHAP
Rest 2 min – 3x10each Rest 2 min 2a. 4x3 Each Front Rack Speed 2a. Stability Ball Crunches 3x30
2a. 3x4 Each BB Single Leg Reverse Lunge 2b. Weighted Plank – 3x30 sec
3. 3x1 3 Board Press RDL @35% Back Squat 1RM 2a. Strict Toes to Bar – 3x10 2a. 3x8 Chin-ups - AHAP 2b. 4x4 Each Single Leg Box 2c. Sliding Mountain Climbers –
Rest 2 min 2b. 3x4 Each DB Bulgarian Split 2b. Weighted Sit Ups – 3x15 2b. 3x8 NG DB Bench @32.5% Jumps 3x20each
Squat - AHAP 2c. DB Side Plank – 3x45 sec Bench 1RM Rest 90 sec Move through the core work at
4a. 5x4 Pull-up - AHAP Rest 2 min each Rest 2 min a rapid pace with good form.
4b. 5x4 Incline DB Bench - 1¼ Giant Set 3 x 10-12 Fail in Try to keep your heart rate
4 ct lower @25% Bench 1RM 3a. Bar Pull to Press – 3x10 each 10-12 Range. Complete all 3. 2x15 Front Squat @55% elevated the entire time.
Rest 2 min 4a.-5c - 3 x 6-8 close to failure. 3b. Leg Lifts - 3x20 exercises then rest for 2 min. Rest 2 min Minimal Rest.
3c.Stability Ball Crunches – 30 sec rest between exercises
5a. 3x5 Seated DB Military 4a. Leg Press 3x30 3a. Machine Incline Bench 3x15/12/10
Press - AHAP 4b. Hamstring Curls 3b. Wide Grip Lat Pull Down Giant Set 3x15 AHAP
5b. 3x8 Lateral Raise - AHAP 4c. Leg Extensions 3c. NG Machine Shoulder Complete all exercises then 1a. EZ Bar Reverse Curls (Use
5c. 3x6 ea – Lying Side Raise – Rest 2 min Press rest for 2 min. 30 sec rest Fat Grips)
4ct lower 3d. T-Bar Chest Supported between exercises 1b. EZ Bar Standing French
Rest 90 sec Row Press
5a. Hack Squat 4a. Leg Press Rest 90 sec
4a.-5b - 3 x 6-8 close to failure. 5b. Hip Abductors and During core days you will Gun Show 3 x 8-12 each 4b. Hamstring Curls
Adductors move through the core work at FAIL in the 8-12 range. 90 4c. Leg Extensions 2a. DA Zottman Curls (Use arm
4a. Machine Decline Bench 5c. Standing Calf Raises a rapid pace with good form. sec rest between super set 4d. Walking Lunges – 16 total blaster)
4b. Supine Grip Lat Pull Down Rest 2 min Try to keep your heart rate steps holding DBs 2b. Bench Dips
Rest 90 sec elevated the entire time. 1a. BB Skull Crushers 4e. Standing Calf Raises
Minimal Rest. 1b. BB Curls Occlusion Training
5a. Machine Shoulder Press 30/15/15
5b. T-Bar Chest Supported Row 2a. ALT DB Hammer Curls
Rest 90 sec Cardio- 2b. DB Skull Crushers 3. Seated Cable Concentration
50 min Heart Rate Between Curls
130-165 3x15  
Cardio- Elliptical 3a. DB Seated Incline Curls – 4. OH horizontal Triceps
Incline Treadmill Sprints- Treadmill 11/4 press
14 rounds – 30 sec on 90 sec Bike 3b. Tricep Push Downs -
rest Rower squeeze for one at bottom Cardio-
12 incline Choose anything – Can go 10 3c. Zottman Curls 50 min Heart Rate Between
Set speed at PR mile pace min on one and switch 3d. SA OH Triceps Extension 130-165
Complete all – rest 1 min Elliptical
between sets Treadmill
Bike
Rower
Cardio- Choose anything – Can go 10
Spinning Bike Sprints- min on one and switch
rest
but keep spinning
Week 9

1a. Bench Press 1. Back Squat REST DAY 1b. V ups - 3x20
MAX —3 min rest after sets MAX - 3 min rest after sets 1a. Cable Rotations/ low to high Gun Show 3 x 8-12 each FAIL 1c. Stability Ball Legs Lifts –
above 75% above 75% – 3x10each in the 8-12 range. . 90 sec rest 3x10
8, 5, 3, 3, 2, 1, 1, 1 8, 5, 3, 2, 1, 1, 1, 1 1b. Cable Crunch – 3x20 between supersets 2a. Stability Ball Crunches 3x30
@45%, 55%, 65%, 75%, 85%, @45%, 55%, 65%, 75%, 85%, 1c. Cable Rotations/ High to low 1a. BB Skull Crushers 2b. Weighted Plank – 3x30 sec
90%, 95%, Max 90%, 95%, Max – 3x10each 1b. BB Curls 2c. Sliding Mountain Climbers –
3x20each
2a. Then: 5x2 @ 90% 2. Then: 5x2 @ 85% 2a. Strict Toes to Bar – 3x10 2a. ALT DB Hammer Curls During core days you will
2b. 5x3 Pull-ups - AHAP Rest 2 min 2b. Weighted Sit Ups – 3x15 2b. DB Skull Crushers move through the core work at
Rest 2 min 2c. DB Side Plank – 3x45 sec a rapid pace with good form.
each 3x15 Try to keep your heart rate
3a. DB Seated Incline Curls – elevated the entire time.
3a. 3x5 Seated DB Military 3a. 3x4 Each BB Single Leg 3a. Bar Pull to Press – 3x10 each 11/4 Minimal Rest.
Press - AHAP RDL 3b. Leg Lifts - 3x20 3b. Tricep push downs - squeeze
3b. 3x8 Lateral Raise - AHAP 3b. 3x4 Each DB Bulgarian Split 3c. Stability Ball Crunches – for one at bottom 3x15/12/10
3c. 3x6 ea – Lying Side Raise – Squat - AHAP 3x30 3c. Zottman Curls
4ct lower Rest 2 min 3d. SA OH Triceps Extension 1a. DA DB Curls (use bicep
Rest 90 sec Rest 1 min blaster)
Rest 30 sec
4a.-5b - 3 x 6-8 close to failure. Cardio- 1b. DA DB OH Triceps
During core days you will Spinning Bike Sprints- Extension
4a. Machine Decline Bench 4a.-5c - 2 x 6-8 close to failure. move through the core work at 16 rounds – 30 sec on 1 min Rest 90 sec
4b. Supine Grip Lat Pull Down a rapid pace with good form. rest
Rest 90 sec 4a. Leg Press Try to keep your heart rate Add Resistance for sprints, 2a. EZ Bar Reverse Spider
4b. Hamstring Curls elevated the entire time. then turn down for 1 min rest Curls
5a. Machine Shoulder Press 4c. Leg Extensions Minimal Rest. but keep spinning Rest 30
5b. T-Bar Chest Supported Row Rest 2 min 2b. DA Cable Pushbacks
Rest 90 sec Rest 90 Sec
Occlusion Training
5a. Hack Squat Cardio- 30/15/15
Cardio- 5b. Hip Abductors and 55 min Heart Rate Between 3. Rope Hammer Curls
Incline Treadmill Sprints- Adductors 130-165 4. Rope Push Downs
16 rounds – 30 sec on 90 sec 5c. Standing Calf Raises Elliptical
rest Rest 2 min Treadmill Cardio-
12 incline Bike 55 min Heart Rate Between
Set speed at PR mile pace Rower 130-165
Choose anything – Can go 10 Elliptical
min on one and switch Treadmill
Bike
Rower
How to read the program.
You'll notice that we superset a lot of movements during this program. Super-setting means you will complete two exercises back to back
before you start your rest period.
1. BB Bicep Curls  
Rest 2 min  
 
2. BB Skull Crushers  
Rest 2 min  
 
3a. Rope Triceps Push Downs  
3b. Rope Hammer Curls  
Rest 90 sec
In the example above, exercises 1 & 2 will be done by themselves. This will allow you to go as heavy as possible and get proper recovery.
For the exercises grouped "3", you will perform 3a., rest less than 20 seconds, and perform 3b. before moving to your 90 sec rest period.
Facial Pump Training
 
Choose a weight you can complete 15-20 good reps.
You will complete 8 sets with 30 seconds rest between sets. The goal is to stay in the 8-12 rep range every set.
 
Occlusion Training
For these days you will complete two rounds of the following protocol with 90 sec rest between rounds while wearing occlusion bands if
possible.
30/15/15 - 30 reps - rest 10 sec | 15 reps - rest 10 sec | 15 reps
15/10/10/10 - 15 reps - rest 10 sec | 10 reps - rest 10 sec | 10 reps - rest 10 sec | 10 reps

Week 1 full body workout schedule

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Week 1 full body workout schedule

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Week 1

Monday Tuesday Wednesday Thursday Friday Saturday

1a. Plank with Leg Slides 3x15

1a. Plank with Leg Slides 3x15

1a. Leg Lift Hold – 3x1 min

1a. Leg Lift Hold – 3x1 min

1a. Plank with Leg Slides – 3x15

1a. Plank with Leg Slides – 3x15

1a. Leg Lift Hold – 3x1 min

1a. Leg Lift Hold – 3x1 min

1a. Leg Lift Hold – 3x1 min

3a. Rope Triceps Push Downs

3b. Rope Hammer Curls

Choose a weight you can complete 15-20 good reps.

30/15/15 - 30 reps - rest 10 sec | 15 reps - rest 10 sec | 15 reps

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