PR OGR AM 3 – FAT LO SS / B O DY C OM POS I T I ON

PH ASE 1 – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Whole body #1 Energy systems work Whole body #2 Whole body #3 Energy systems work
 MON DAY – WH OLE BODY #1

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

A1. B AC K S Q UAT N/A

Alternating EMOM:
70% 70% 70%
you initiate a set at the beginning
4 reps/set 4 reps/set 4 reps/set
of every minute (0:00, 1:00, 2:00, etc.).
Alternate EMOM Alternate EMOM Alternate EMOM
Even minutes = A1
A 2. D B B E N C H P R E S S 16 min 18 min 20 min N/A
Odd minutes = A2

B 1. R O M A N I A N D E A D L I F T N/A
Alternating EMOM:
70% 70% 70%
you initiate a set at the beginning
4 reps/set 4 reps/set 4 reps/set
of every minute (0:00, 1:00, 2:00, etc.).
Alternate EMOM Alternate EMOM Alternate EMOM
Even minutes = B1
B 2. D B S H O U L D E R P R E S S 16 min 18 min 20 min N/A
Odd minutes = B2

C1. H AC K S Q UAT M AC H I N E N/A

Alternating EMOM:
70% 70% 70%
you initiate a set at the beginning
4 reps/set 4 reps/set 4 reps/set
of every minute (0:00, 1:00, 2:00, etc.).
Alternate EMOM Alternate EMOM Alternate EMOM
Even minutes = C1
C 2. B E N T OV E R B A R B E L L R OW 16 min 18 min 20 min N/A
Odd minutes = C2
 TU ESDAY – EN ERGY SYST EMS WORK (POW E R)

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

Intervals Intervals Intervals

125m all-out 125m all-out 125m all-out
A. R OW I N G E R G O M E T E R 45 sec rest 45 sec rest 45 sec rest
N/A
Do 6 intervals Do 8 intervals Do 10 intervals

Intervals Intervals Intervals

B. STAT I O N A R Y B I K E Either use an Airdyne/Assault bike or a regular
30 sec all-out 30 sec all-out 30 sec all-out
N/A stationary bike on which you put on a lot of resistance
W I T H R E S I STA N C E 60 sec rest 60 sec rest 60 sec rest
(so that you can’t spin fast even if you try)
Do 6 intervals Do 8 intervals Do 10 intervals

Intervals Intervals Intervals

Use a moderate weight, about 40-50% of what you
Max reps / 20 sec Max reps / 20 sec Max reps / 20 sec
C. D U M B B E L L T H R U S T E R Rest 40 sec Rest 40 sec Rest 40 sec
N/A can use for 6 reps on strict dumbbell shoulder press.
Go as fast as you can but do full reps with good form.
Do 6 intervals Do 8 intervals Do 10 intervals

On any cardio machine

CARDIO 25 min 23 min 20 min
Moderate pace, about a 6/10 on the effort scale
 W EDNESDAY – WH OLE BODY #2

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

5 reps 5 reps 5 reps

A1. P OW E R C L E A N F R O M H A N G 3 (focus on form 3 (focus on form 3 (focus on form 30-45 sec
not weight) not weight) not weight)
A1 and A2 are a complex: perform a set of A1,
rest briefly (30-45 sec), do one set of A2.
8 reps 10 reps Rest then start a new set.
(try to use (try to use
A 2. R O M A N I A N D E A D L I F T 3 6 reps 3
same weight
3
same weight
120 sec
as week 1 & 2) as week 3)

B 1. M E D I C I N E B A L L T H R OW
3 10 reps 3 10 reps 3 10 reps 30-45 sec
F R O M C H E ST
B1 and B2 are a complex: perform a set of B1,
rest briefly (30-45 sec), do one set of B2.
8 reps 10 reps Rest then start a new set.
(try to use (try to use
B 2. B E N C H P R E S S 3 6 reps 3
same weight
3
same weight
120 sec
as week 1 & 2) as week 3)

C1. STAT I O N A R Y B I K E W I T H
3 20 sec all-out 3 30 sec all-out 3 40 sec all-out 30-45 sec
R E S I S TA N C E
C1 and C2 are a complex: perform a set of C1,
rest briefly (30-45 sec), do one set of C2.
10 reps Rest then start a new set.
8/leg (try to use (try to use
C 2. WA L K I N G LU N G E S 3 6/leg 3 same weight 3
same weight
120 sec
as week 1 & 2) as week 3)
 F RIDAY – WH OLE BODY #3

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

A. M AC H I N E H AC K S Q UAT 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

B. LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

C. B E N C H P R E S S 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

D. P E C D E C K M AC H I N E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

E . S E AT E D R OW 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
( M AC H I N E O R P U L L E Y ) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

F. S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
SHOULDER PRESS 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)
 SATURDAY – ENERGY SYST EMS WORK (CAPAC I T Y )

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

Intervals Intervals Intervals

A. A B S S H R E D D E R 1 10-12 ball crunches 10-12 ball crunches 10-12 ball crunches
R OW I N G E R G O M E T E R + 350m rowing ergometer 425m rowing ergometer 500m rowing ergometer N/A
SWISS BALL CRUNCHES Rest 30 sec Rest 30 sec Rest 30 sec
Perform 5 intervals Perform 6 intervals Perform 7 intervals

Intervals Intervals Intervals

B. A B S S H R E D D E R 2 10-12 cable crunches 10-12 cable crunches 10-12 cable crunches Either use an Airdyne/Assault bike or a regular
S TAT I O N A R Y B I K E W/ R E S I STA N C E + 60 sec bike 75 sec bike 90 sec bike N/A stationary bike on which you put on a lot of resistance
CABLE CRUNCHES Rest 30 sec Rest 30 sec Rest 30 sec (so that you can’t spin fast even if you try)
Do 5 intervals Do 6 intervals Do 7 intervals

Intervals Intervals Intervals

C. A B S S H R E D D E R 3 10-12 serratus crunch 10-12 serratus crunch 10-12 serratus crunch
P R OW L E R P U S H I N G O R E L L I P T I C A L I prefer the prowler, but if you use
40m prowler or 60 sec 50m prowler or 75 sec 60m prowler or 90 sec
N/A the elliptical add resistance and go fairly fast…
T R A I N E R + S E R R AT U S C R U N C H E S elliptical elliptical elliptical
not sprint-like but intense
Resr 30 sec Resr 30 sec Resr 30 sec
Do 5 intervals Do 6 intervals Do 7 intervals

On any cardio machine

CARDIO 25 min 23 min 20 min
Moderate pace, about a 6/10 on the effort scale
 PR OGR AM 3 – FAT LO SS / B O DY C OM POS I T I ON
PH ASE 2 – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Whole body #1 Energy systems work Whole body #2 Whole body #3 Energy systems work
 MON DAY – WH OLE BODY #1

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 15 min 20 min 25 min
Moderate pace, about a 6/10 on the effort scale

A1. B AC K S Q UAT 60 sec

70% 72.5% 75%

Alternate A1 and A2 with a full minute
6 reps per set 6 reps per set 6 reps per set
of rest between exercises and sets.
4 sets 4 sets 4 sets
A 2. D B B E N C H P R E S S 60 sec

B 1. R O M A N I A N D E A D L I F T 60 sec

70% 72.5% 75%

Alternate B1 and B2 with a full minute
6 reps per set 6 reps per set 6 reps per set
of rest between exercises and sets
4 sets 4 sets 4 sets
B 2. D B S H O U L D E R P R E S S 60 sec

C1. H AC K S Q UAT M AC H I N E 60 sec

70% 72.5% 75%

Alternate C1 and C2 with a full minute
6 reps per set 6 reps per set 6 reps per set
of rest between exercises and sets
4 sets 4 sets 4 sets
C 2. B E N T OV E R B A R B E L L R OW 60 sec
 TU ESDAY – EN ERGY SYST EMS WORK (POW E R)

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 15 min 20 min 25 min
Moderate pace, about a 6/10 on the effort scale

1000m as fast as possible

Rest 2 min 1000m as fast as possible
500m as fast as possible Rest 2 min 1000m as fast as possible
Rest 2 min 500m as fast as possible Rest 2 min
A. R OW I N G E R G O M E T E R 250m as fast as possible Rest 2 min 750m as fast as possible N/A
Rest 2 min 2 x 250m as fast as Rest 2 min
2 x 125m as fast as possible 250m as fast as possible
possible Rest 2 min
Rest 1 min

Intervals Intervals Intervals

B. STAT I O N A R Y B I K E Either use an Airdyne/Assault bike or a regular
30 sec all-out 30 sec all-out 40 sec all-out
N/A stationary bike on which you put on a lot of resistance
W I T H R E S I STA N C E 45 sec rest 30 sec rest 30 sec rest
(so that you can’t spin fast even if you try)
Do 4 intervals Do 5 intervals Do 6 intervals

Intervals Intervals Intervals

Max reps / 20 sec Max reps / 30 sec Max reps / 40 sec
C. B AT T L E R O P E S ( B OT H A R M S) Rest 40 sec Rest 40 sec Rest 40 sec
N/A
Do 4 intervals Do 5 intervals Do 6 intervals

On any cardio machine

CARDIO 30 min 25 min 20 min
Moderate pace, about a 6/10 on the effort scale
 W EDNESDAY – WH OLE BODY #2

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

5 @ 70% 5 @ 72.5% 5 @ 75%

A. P OW E R C L E A N F R O M H A N G 3 3 @ 80% 3 3 @ 82.5% 3 3 @ 85% 120 sec
1 @ 90% 1 @ 92.5% 1 @ 95%

5 @ 70% 5 @ 72.5% 5 @ 75%

B. F R O N T S Q UAT 3 3 @ 80% 3 3 @ 82.5% 3 3 @ 85% 120 sec
1 @ 90% 1 @ 92.5% 1 @ 95%

5 @ 70% 5 @ 72.5% 5 @ 75%

C. B E N C H P R E S S 3 3 @ 80% 3 3 @ 82.5% 3 3 @ 85% 120 sec
1 @ 90% 1 @ 92.5% 1 @ 95%

10 (easy) 10 (easy) 10 (easy)

D. B E N T OV E R B A R B E L L R OW 3 8 (moderate) 3 8 (moderate) 3 8 (moderate) 120 sec
6-8 (failure) 6-8 (failure) 6-8 (failure)

E . P R OW L E R P U S H I N G
O R STAT I O N A R Y B I K E W I T H 6 x 60m or 60 sec 8 x 60m or 60 sec 10 x 60m or 60 sec 90 sec
R E S I S TA N C E
 F RIDAY – WH OLE BODY #3

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 12 min 15 min 20 min
Moderate pace, about a 6/10 on the effort scale

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) RP = Rest/Pause… do around 6-8 reps to failure,

A. M AC H I N E H AC K S Q UAT 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure again
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP with the same weight

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) RP = Rest/Pause… do around 6-8 reps to failure,

B. LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure again
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP with the same weight

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) RP = Rest/Pause… do around 6-8 reps to failure,

C. B E N C H P R E S S 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure again
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP with the same weight

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) RP = Rest/Pause… do around 6-8 reps to failure,

D. P E C D E C K M AC H I N E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure again
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP with the same weight

E . S E AT E D R OW 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) RP = Rest/Pause… do around 6-8 reps to failure,

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure again
( M AC H I N E O R P U L L E Y ) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP with the same weight

F. S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) RP = Rest/Pause… do around 6-8 reps to failure,

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure again
SHOULDER PRESS 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP with the same weight
 SATURDAY – ENERGY SYST EMS WORK (CAPAC I T Y )

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 15 min 20 min 25 min
Moderate pace, about a 6/10 on the effort scale

Intervals Intervals Intervals

A. A B S S H R E D D E R 1 10-12 ball crunches 10-12 ball crunches 10-12 ball crunches
R OW I N G E R G O M E T E R + 350m rowing ergometer 425m rowing ergometer 500m rowing ergometer N/A
SWISS BALL CRUNCHES Rest 30 sec Rest 30 sec Rest 30 sec
Perform 5 intervals Perform 6 intervals Perform 7 intervals

On any cardio machine

CARDIO 15 min 20 min 25 min
Moderate pace, about a 6/10 on the effort scale

Intervals Intervals Intervals

B. A B S S H R E D D E R 2 10-12 cable crunches 10-12 cable crunches 10-12 cable crunches Either use an Airdyne/Assault bike or a regular
S TAT I O N A R Y B I K E W/ R E S I STA N C E + 60 sec bike 75 sec bike 90 sec bike N/A stationary bike on which you put on a lot of resistance
CABLE CRUNCHES Rest 30 sec Rest 30 sec Rest 30 sec (so that you can’t spin fast even if you try)
Do 5 intervals Do 6 intervals Do 7 intervals

Intervals Intervals Intervals

C. A B S S H R E D D E R 3 10-12 serratus crunch 10-12 serratus crunch 10-12 serratus crunch
P R OW L E R P U S H I N G O R E L L I P T I C A L I prefer the prowler, but if you use
40m prowler or 60 sec 50m prowler or 75 sec 60m prowler or 90 sec
N/A the elliptical add resistance and go fairly fast…
T R A I N E R + S E R R AT U S C R U N C H E S elliptical elliptical elliptical
not sprint-like but intense
Resr 30 sec Resr 30 sec Resr 30 sec
Do 5 intervals Do 6 intervals Do 7 intervals

On any cardio machine

CARDIO 25 min 23 min 20 min
Moderate pace, about a 6/10 on the effort scale
 PR OGR AM 3 – FAT LO SS / B O DY C OM POS I T I ON
PH ASE 3 – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Whole body #1 Energy systems work Whole body #2 Whole body #3 Energy systems work
 MON DAY – WH OLE BODY #1

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 20 min 25 min 30 min
Moderate pace, about a 6/10 on the effort scale

A1. B AC K S Q UAT 60 sec

77.5% 80% 82.5%

Alternate A1 and A2 with a full minute
4 reps per set 4 reps per set 6 reps per set
of rest between exercises and sets.
4 sets 4 sets 4 sets
A 2. D B B E N C H P R E S S 60 sec

B 1. R O M A N I A N D E A D L I F T 60 sec

77.5% 80% 82.5%

Alternate B1 and B2 with a full minute
4 reps per set 4 reps per set 6 reps per set
of rest between exercises and sets
4 sets 4 sets 4 sets
B 2. D B S H O U L D E R P R E S S 60 sec

C1. H AC K S Q UAT M AC H I N E 60 sec

77.5% 80% 82.5%

Alternate C1 and C2 with a full minute
4 reps per set 4 reps per set 6 reps per set
of rest between exercises and sets
4 sets 4 sets 4 sets
C 2. B E N T OV E R B A R B E L L R OW 60 sec
 TUESDAY – ENERGY SYST EMS WORK (POW E R)

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 20 min 25 min 30 min
Moderate pace, about a 6/10 on the effort scale

1000m as fast as possible

Rest 2 min 1000m as fast as possible
A. R OW I N G E R G O M E T E R 750m as fast as possible Rest 2 min 2000m as fast as possible N/A
Rest 2 min 1000m as fast as possible
250m as fast as possible

Intervals Intervals Intervals

B. STAT I O N A R Y B I K E 20 sec all-out 20 sec all-out 20 sec all-out Either use an Airdyne/Assault bike or a regular
30 sec rest 20 sec rest 10 sec rest N/A stationary bike on which you put on a lot of resistance
W I T H R E S I STA N C E Do 8 intervals Do 8 intervals Do 9 intervals (so that you can’t spin fast even if you try)

Intervals Intervals Intervals

20 sec all-out 20 sec all-out 20 sec all-out
C. K B SW I N G S 30 sec rest 20 sec rest 10 sec rest N/A
Do 8 intervals Do 8 intervals Do 9 intervals

On any cardio machine

CARDIO 30 min 25 min 20 min
Moderate pace, about a 6/10 on the effort scale
 W EDNESDAY – WH OLE BODY #2

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 15 min 20 min 25 min
Moderate pace, about a 6/10 on the effort scale

5 @ 72.5% 5 @ 75% 5 @ 77.5%

A. P OW E R C L E A N F R O M H A N G 3 3 @ 82.5% 3 3 @ 85% 3 3 @ 87.5% 180 sec
1 @ 92.5% 1 @ 95% 1 @ 97.5%

5 @ 72.5% 5 @ 75% 5 @ 77.5%

B. F R O N T S Q UAT 3 3 @ 82.5% 3 3 @ 85% 3 3 @ 87.5% 180 sec
1 @ 92.5% 1 @ 95% 1 @ 97.5%

5 @ 72.5% 5 @ 75% 5 @ 77.5%

C. B E N C H P R E S S 3 3 @ 82.5% 3 3 @ 85% 3 3 @ 87.5% 180 sec
1 @ 92.5% 1 @ 95% 1 @ 97.5%

10 (easy) 10 (easy) 10 (easy)

D. B E N T OV E R B A R B E L L R OW 3 8 (moderate) 3 8 (moderate) 3 8 (moderate) 120 sec
6-8 (failure) 6-8 (failure) 6-8 (failure)

E . P R OW L E R P U S H I N G
O R STAT I O N A R Y B I K E W I T H 6 x 60m or 60 sec 8 x 60m or 60 sec 10 x 60m or 60 sec 90 sec
R E S I S TA N C E
 F RIDAY – WH OLE BODY #3

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 15 min 20 min 25 min
Moderate pace, about a 6/10 on the effort scale

DRP = Double Rest/Pause… do around 6-8 reps

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
to failure, rest 15 sec, and perform reps to failure
A. M AC H I N E H AC K S Q UAT 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
again with the same weight, take 20 seconds and
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
go to failure a third time

DRP = Double Rest/Pause… do around 6-8 reps

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
to failure, rest 15 sec, and perform reps to failure
B. LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
again with the same weight, take 20 seconds and
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
go to failure a third time

DRP = Double Rest/Pause… do around 6-8 reps

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
to failure, rest 15 sec, and perform reps to failure
C. B E N C H P R E S S 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
again with the same weight, take 20 seconds and
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
go to failure a third time

DRP = Double Rest/Pause… do around 6-8 reps

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
to failure, rest 15 sec, and perform reps to failure
D. P E C D E C K M AC H I N E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
again with the same weight, take 20 seconds and
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
go to failure a third time

DRP = Double Rest/Pause… do around 6-8 reps

E . S E AT E D R OW 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
to failure, rest 15 sec, and perform reps to failure
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
( M AC H I N E O R P U L L E Y ) again with the same weight, take 20 seconds and
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
go to failure a third time

DRP = Double Rest/Pause… do around 6-8 reps

F. S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
to failure, rest 15 sec, and perform reps to failure
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
SHOULDER PRESS again with the same weight, take 20 seconds and
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
go to failure a third time
 SATURDAY – ENERGY SYST EMS WORK (CAPAC I T Y )

WEEK 1 & 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS

On any cardio machine

CARDIO 20 min 25 min 30 min
Moderate pace, about a 6/10 on the effort scale

Intervals Intervals Intervals

A. A B S S H R E D D E R 1 10-12 ball crunches 10-12 ball crunches 10-12 ball crunches
R OW I N G E R G O M E T E R + 350m rowing ergometer 425m rowing ergometer 500m rowing ergometer N/A
SWISS BALL CRUNCHES Rest 30 sec Rest 30 sec Rest 30 sec
Perform 5 intervals Perform 6 intervals Perform 7 intervals

Intervals Intervals Intervals

B. A B S S H R E D D E R 2 10-12 cable crunches 10-12 cable crunches 10-12 cable crunches Either use an Airdyne/Assault bike or a regular
Max @ 45 sec Max @ 60 sec Max @ 75 sec N/A stationary bike on which you put on a lot of resistance
K B SW I N G S + C A B L E C R U N C H E S Rest 30 sec Rest 30 sec Rest 30 sec (so that you can’t spin fast even if you try)
Do 5 intervals Do 5 intervals Do 5 intervals

Intervals Intervals Intervals

C. A B S S H R E D D E R 3 10-12 serratus crunch 10-12 serratus crunch 10-12 serratus crunch
B AT T L E R O P E S ( T WO A R M S) + Max @ 45 sec Max @ 60 sec Max @ 75 sec N/A
S E R R AT U S C R U N C H E S Resr 30 sec Resr 30 sec Resr 30 sec
Do 5 intervals Do 5 intervals Do 5 intervals

On any cardio machine

CARDIO 25 min 23 min 20 min
Moderate pace, about a 6/10 on the effort scale