Training plan

Plan Week Level Day Weekday Set Combo

Power BB 1 1 18-Jan Friday Chest Cardio Abs Chest Cardio Abs 1
Power BB 1 1 19-Jan Saturday Legs Cardio Abs Legs Cardio Abs 1
Power BB 1 1 20-Jan Sunday Shoulders Cardio Abs Shoulders Cardio Abs 1
Power BB 1 1 21-Jan Monday Arms Cardio Abs Arms Cardio Abs 1
Power BB 1 1 22-Jan Tuesday Back Back 1
Power BB 1 1 23-Jan Wednesday Rest Rest 1
Power BB 1 1 24-Jan Thursday Rest Rest 1
Power BB 2 1 25-Jan Friday Chest Cardio Abs Chest Cardio Abs 1
Power BB 2 1 26-Jan Saturday Legs Cardio Abs Legs Cardio Abs 1
Power BB 2 1 27-Jan Sunday Shoulders Cardio Abs Shoulders Cardio Abs 1
Power BB 2 1 28-Jan Monday Arms Cardio Abs Arms Cardio Abs 1
Power BB 2 1 29-Jan Tuesday Back Back 1
Power BB 2 1 30-Jan Wednesday Rest Rest 1
Power BB 2 1 31-Jan Thursday Rest Rest 1
Power BB 3 1 1-Feb Friday Chest Cardio Abs Chest Cardio Abs 1
Power BB 3 1 2-Feb Saturday Legs Cardio Abs Legs Cardio Abs 1
Power BB 3 1 3-Feb Sunday Shoulders Cardio Abs Shoulders Cardio Abs 1
Power BB 3 1 4-Feb Monday Arms Cardio Abs Arms Cardio Abs 1
Power BB 3 1 5-Feb Tuesday Back Back 1
Power BB 3 1 6-Feb Wednesday Rest Rest 1
Power BB 3 1 7-Feb Thursday Rest Rest 1
Power BB 4 1 8-Feb Friday Chest Cardio Abs Chest Cardio Abs 1
Power BB 4 1 9-Feb Saturday Legs Cardio Abs Legs Cardio Abs 1
Power BB 4 1 10-Feb Sunday Shoulders Cardio Abs Shoulders Cardio Abs 1
Power BB 4 1 11-Feb Monday Arms Cardio Abs Arms Cardio Abs 1
Power BB 4 1 12-Feb Tuesday Back Back 1
Power BB 4 1 13-Feb Wednesday Rest Rest 1
Power BB 4 1 14-Feb Thursday Rest Rest 1
Power BB 5 2 15-Feb Friday Chest Cardio Abs Chest Cardio Abs 2
Power BB 5 2 16-Feb Saturday Legs Cardio Abs Legs Cardio Abs 2
Power BB 5 2 17-Feb Sunday Shoulders Cardio Abs Shoulders Cardio Abs 2
Power BB 5 2 18-Feb Monday Arms Cardio Abs Arms Cardio Abs 2
Power BB 5 2 19-Feb Tuesday Back Cardio Abs Back Cardio Abs 2
Power BB 5 2 20-Feb Wednesday Rest Rest 2
Power BB 5 2 21-Feb Thursday Rest Rest 2
Power BB 6 2 22-Feb Friday Chest Cardio Abs Chest Cardio Abs 2
Power BB 6 2 23-Feb Saturday Legs Cardio Abs Legs Cardio Abs 2
Power BB 6 2 24-Feb Sunday Shoulders Cardio Abs Shoulders Cardio Abs 2
Power BB 6 2 25-Feb Monday Arms Cardio Abs Arms Cardio Abs 2
Power BB 6 2 26-Feb Tuesday Back Cardio Abs Back Cardio Abs 2
Power BB 6 2 27-Feb Wednesday Rest Rest 2
Power BB 6 2 28-Feb Thursday Rest Rest 2
Power BB 7 2 1-Mar Friday Chest Cardio Abs Chest Cardio Abs 2
Power BB 7 2 2-Mar Saturday Legs Cardio Abs Legs Cardio Abs 2
Power BB 7 2 3-Mar Sunday Shoulders Cardio Abs Shoulders Cardio Abs 2
Power BB 7 2 4-Mar Monday Arms Cardio Abs Arms Cardio Abs 2
Power BB 7 2 5-Mar Tuesday Back Cardio Abs Back Cardio Abs 2
Power BB 7 2 6-Mar Wednesday Rest Rest 2
Power BB 7 2 7-Mar Thursday Rest Rest 2
Power BB 8 2 8-Mar Friday Chest Cardio Abs Chest Cardio Abs 2
Power BB 8 2 9-Mar Saturday Legs Cardio Abs Legs Cardio Abs 2
Power BB 8 2 10-Mar Sunday Shoulders Cardio Abs Shoulders Cardio Abs 2
Power BB 8 2 11-Mar Monday Arms Cardio Abs Arms Cardio Abs 2
Power BB 8 2 12-Mar Tuesday Back Cardio Abs Back Cardio Abs 2
Power BB 8 2 13-Mar Wednesday Rest Rest 2
Power BB 8 2 14-Mar Thursday Rest Rest 2
Power BB 9 3 15-Mar Friday Chest Cardio Abs Chest Cardio Abs 3
Power BB 9 3 16-Mar Saturday Legs Cardio Abs Legs Cardio Abs 3
Power BB 9 3 17-Mar Sunday Shoulders Cardio Abs Shoulders Cardio Abs 3
Power BB 9 3 18-Mar Monday Arms Cardio Abs Arms Cardio Abs 3
Power BB 9 3 19-Mar Tuesday Back Cardio Abs Back Cardio Abs 3
Power BB 9 3 20-Mar Wednesday Cardio Cardio 3
Power BB 9 3 21-Mar Thursday Rest Rest 3
Power BB 10 3 22-Mar Friday Chest Cardio Abs Chest Cardio Abs 3
Power BB 10 3 23-Mar Saturday Legs Cardio Abs Legs Cardio Abs 3
Power BB 10 3 24-Mar Sunday Shoulders Cardio Abs Shoulders Cardio Abs 3
Power BB 10 3 25-Mar Monday Arms Cardio Abs Arms Cardio Abs 3
Power BB 10 3 26-Mar Tuesday Back Cardio Abs Back Cardio Abs 3
Power BB 10 3 27-Mar Wednesday Cardio Cardio 3
Power BB 10 3 28-Mar Thursday Rest Rest 3
Power BB 11 3 29-Mar Friday Chest Cardio Abs Chest Cardio Abs 3
Power BB 11 3 30-Mar Saturday Legs Cardio Abs Legs Cardio Abs 3
Power BB 11 3 31-Mar Sunday Shoulders Cardio Abs Shoulders Cardio Abs 3
Power BB 11 3 1-Apr Monday Arms Cardio Abs Arms Cardio Abs 3
Power BB 11 3 2-Apr Tuesday Back Cardio Abs Back Cardio Abs 3
Power BB 11 3 3-Apr Wednesday Cardio Cardio 3
Power BB 11 3 4-Apr Thursday Rest Rest 3
Power BB 12 3 5-Apr Friday Chest Cardio Abs Chest Cardio Abs 3
Power BB 12 3 6-Apr Saturday Legs Cardio Abs Legs Cardio Abs 3
Power BB 12 3 7-Apr Sunday Shoulders Cardio Abs Shoulders Cardio Abs 3
Power BB 12 3 8-Apr Monday Arms Cardio Abs Arms Cardio Abs 3
Power BB 12 3 9-Apr Tuesday Back Cardio Abs Back Cardio Abs 3
Power BB 12 3 10-Apr Wednesday Cardio Cardio 3
Power BB 12 3 11-Apr Thursday Rest Rest 3
AMP 13 1 12-Apr Friday Full Body #1 Full Body #1 1
AMP 13 1 13-Apr Saturday Cardio Cardio 1
AMP 13 1 14-Apr Sunday Full Body #2 Full Body #2 1
AMP 13 1 15-Apr Monday Cardio Cardio 1
AMP 13 1 16-Apr Tuesday Full Body #3 Full Body #3 1
AMP 13 1 17-Apr Wednesday Rest Rest 1
AMP 13 1 18-Apr Thursday Rest Rest 1
AMP 14 1 19-Apr Friday Full Body #1 Full Body #1 1
AMP 14 1 20-Apr Saturday Cardio Cardio 1
AMP 14 1 21-Apr Sunday Full Body #2 Full Body #2 1
AMP 14 1 22-Apr Monday Cardio Cardio 1
AMP 14 1 23-Apr Tuesday Full Body #3 Full Body #3 1
AMP 14 1 24-Apr Wednesday Rest Rest 1
AMP 14 1 25-Apr Thursday Rest Rest 1
AMP 15 2 26-Apr Friday Full Body #1 Full Body #1 2
AMP 15 2 27-Apr Saturday Cardio #1 W3 Cardio #1 W3 2
AMP 15 2 28-Apr Sunday Full Body #2 Full Body #2 2
AMP 15 2 29-Apr Monday Cardio #2 W3 Cardio #2 W3 2
AMP 15 2 30-Apr Tuesday Full Body #3 Full Body #3 2
AMP 15 2 1-May Wednesday Cardio #3 W3 Cardio #3 W3 2
AMP 15 2 2-May Thursday Rest Rest 2
AMP 16 2 3-May Friday Full Body #1 Full Body #1 2
AMP 16 2 4-May Saturday Cardio #1 W4 Cardio #1 W4 2
AMP 16 2 5-May Sunday Full Body #2 Full Body #2 2
AMP 16 2 6-May Monday Cardio #2 W4 Cardio #2 W4 2
AMP 16 2 7-May Tuesday Full Body #3 Full Body #3 2
AMP 16 2 8-May Wednesday Cardio #3 W4 Cardio #3 W4 2
AMP 16 2 9-May Thursday Rest Rest 2
AMP 17 3 10-May Friday Max Effort Lower Body Max Effort Lower Body 3
AMP 17 3 11-May Saturday Dynamic Upper Body Dynamic Upper Body 3
AMP 17 3 12-May Sunday Cardio #1 W5 Cardio #1 W5 3
AMP 17 3 13-May Monday Dynamic Lower Body Dynamic Lower Body 3
AMP 17 3 14-May Tuesday Max Effort Upper Body Max Effort Upper Body 3
AMP 17 3 15-May Wednesday Cardio #2 W5 Cardio #2 W5 3
AMP 17 3 16-May Thursday Rest Rest 3
AMP 18 3 17-May Friday Max Effort Lower Body Max Effort Lower Body 3
AMP 18 3 18-May Saturday Dynamic Upper Body Dynamic Upper Body 3
AMP 18 3 19-May Sunday Cardio #1 W5 Cardio #1 W5 3
AMP 18 3 20-May Monday Dynamic Lower Body Dynamic Lower Body 3
AMP 18 3 21-May Tuesday Max Effort Upper Body Max Effort Upper Body 3
AMP 18 3 22-May Wednesday Cardio #2 W5 Cardio #2 W5 3
AMP 18 3 23-May Thursday Rest Rest 3
AMP 19 4 24-May Friday Max Effort Lower Body Max Effort Lower Body 4
AMP 19 4 25-May Saturday Dynamic Upper Body Dynamic Upper Body 4
AMP 19 4 26-May Sunday Cardio #1 W6 Cardio #1 W6 4
AMP 19 4 27-May Monday Dynamic Lower Body Dynamic Lower Body 4
AMP 19 4 28-May Tuesday Max Effort Upper Body Max Effort Upper Body 4
AMP 19 4 29-May Wednesday Cardio #2 W6 Cardio #2 W6 4
AMP 19 4 30-May Thursday Rest Rest 4
AMP 20 4 31-May Friday Max Effort Lower Body Max Effort Lower Body 4
AMP 20 4 1-Jun Saturday Dynamic Upper Body Dynamic Upper Body 4
AMP 20 4 2-Jun Sunday Cardio #1 W7 Cardio #1 W7 4
AMP 20 4 3-Jun Monday Dynamic Lower Body Dynamic Lower Body 4
AMP 20 4 4-Jun Tuesday Max Effort Upper Body Max Effort Upper Body 4
AMP 20 4 5-Jun Wednesday Cardio #2 W6 Cardio #2 W6 4
AMP 20 4 6-Jun Thursday Rest Rest 4
Squat ED 21 1 7-Jun Friday Squat Chest Squat Chest 1
Squat ED 21 1 8-Jun Saturday Squat Pull Squat Pull 1
Squat ED 21 1 9-Jun Sunday Squat Shoulder Squat Shoulder 1
Squat ED 21 1 10-Jun Monday Squat Arms Squat Arms 1
Squat ED 21 1 11-Jun Tuesday Squat Chest Back Squat Chest Back 1
Squat ED 21 1 12-Jun Wednesday Squat Squat 1
Squat ED 21 1 13-Jun Thursday Squat Squat 1
Squat ED 22 2 14-Jun Friday Squat Chest Squat Chest 2
Squat ED 22 2 15-Jun Saturday Squat Pull Squat Pull 2
Squat ED 22 2 16-Jun Sunday Squat Shoulder Squat Shoulder 2
Squat ED 22 2 17-Jun Monday Squat Arms Squat Arms 2
Squat ED 22 2 18-Jun Tuesday Squat Chest Back Squat Chest Back 2
Squat ED 22 2 19-Jun Wednesday Squat Squat 2
Squat ED 22 2 20-Jun Thursday Squat Squat 2
Squat ED 23 3 21-Jun Friday Squat Chest Squat Chest 3
Squat ED 23 3 22-Jun Saturday Squat Pull Squat Pull 3
Squat ED 23 3 23-Jun Sunday Squat Shoulder Squat Shoulder 3
Squat ED 23 3 24-Jun Monday Squat Arms Squat Arms 3
Squat ED 23 3 25-Jun Tuesday Squat Chest Back Squat Chest Back 3
Squat ED 23 3 26-Jun Wednesday Squat Squat 3
Squat ED 23 3 27-Jun Thursday Squat Squat 3
Squat ED 24 4 28-Jun Friday Squat Chest Squat Chest 4
Squat ED 24 4 29-Jun Saturday Squat Pull Squat Pull 4
Squat ED 24 4 30-Jun Sunday Squat Shoulder Squat Shoulder 4
Squat ED 24 4 1-Jul Monday Squat Arms Squat Arms 4
Squat ED 24 4 2-Jul Tuesday Squat Chest Back Squat Chest Back 4
Squat ED 24 4 3-Jul Wednesday Squat Squat 4
Squat ED 24 4 4-Jul Thursday Squat Squat 4
Duration Set Duration
89 Chest Cardio Abs 1 89
91 Legs Cardio Abs 1 91
96 Shoulders Cardio Abs 1 96
114 Arms Cardio Abs 1 114
51 Back 1 51
0 Chest Cardio Abs 2 103
0 Legs Cardio Abs 2 105
89 Shoulders Cardio Abs 2 111
91 Arms Cardio Abs 2 129
96 Back Cardio Abs 2 105
114 Chest Cardio Abs 3 116
51 Legs Cardio Abs 3 120
0 Shoulders Cardio Abs 3 126
0 Arms Cardio Abs 3 141
89 Back Cardio Abs 3 120
91 Cardio 3 70
96 Full Body #1 1
114 Cardio 1
51 Full Body #2 1
0 Full Body #3 1
0 Full Body #1 2
89 Cardio #1 W3 2
91 Full Body #2 2
96 Cardio #2 W3 2
114 Full Body #3 2
51 Cardio #3 W3 2
0 Cardio #1 W4 2
0 Cardio #2 W4 2
103 Cardio #3 W4 2
105 Max Effort Lower Body 3
111 Dynamic Upper Body 3
129 Cardio #1 W5 3
105 Dynamic Lower Body 3
0 Max Effort Upper Body 3
0 Cardio #2 W5 3
103 Max Effort Lower Body 4
105 Dynamic Upper Body 4
111 Cardio #1 W6 4
129 Dynamic Lower Body 4
105 Max Effort Upper Body 4
0 Cardio #2 W6 4
0 Cardio #1 W7 4
103 Squat Chest 1
105 Squat Pull 1
111 Squat Shoulder 1
129 Squat Arms 1
105 Squat Chest Back 1
0 Squat 1
0 Squat Chest 2
103 Squat Pull 2
105 Squat Shoulder 2
111 Squat Arms 2
129 Squat Chest Back 2
105 Squat 2
0 Squat Chest 3
0 Squat Pull 3
116 Squat Shoulder 3
120 Squat Arms 3
126 Squat Chest Back 3
141 Squat 3
120 Squat Chest 4
70 Squat Pull 4
0 Squat Shoulder 4
116 Squat Arms 4
120 Squat Chest Back 4
126 Squat 4
141
120
70
0
116
120
126
141
120
70
0
116
120
126
141
120
70
0
Meals

Plan Time
Power BB 6:15
Power BB 8:45
Power BB 10:30
Power BB 12:00
Power BB 16:00
Power BB 19:00
Power BB 22:30

AMP
Squat ED
Meal Calories
Multivitamins, Creatine, Thermo, 4 Brazil Nuts, 2 Bananas, Yogurt, 2 Eggs, Green Tea 734
2 Eggs, 1 Banana, 1 Cup of Coffee, Whey, BCAA 287
(optional) Protein Bar 230
Chicken Salad Halal, Green Tea 750
(optional) Protein Bar 230
2 Chicken, 3 Eggs, Green Tea 623
Glutamine, ZMA, Fish Oil, Peanut Butter 188
Weekly groceries Quantity Nutrition plan Level Calories per day
Eggs 4 boxes Power BB 1 3000
Chicken 1 bag Power BB 2 2500
Green Tea 1 gallon Power BB 3 2000
Bananas 21 bananas
Yogurt 8 cups
Brazil Nuts 28 nuts
Protein Bar 14 (1 box)
Peanut Butter 1 box
Food Quantity Calories Protein
Scrambled egg 1 91 Eggs
Orange juice TJ 240 ml 110 Lean beef
Yogurt 170 g 100 Bison
Brazil Nuts 1 33 Chicken
Banana 1 105 Turkey
Protein Bar Fish
Chicken Halal 250 g 600 Carbs
Green Tea Quinoa
Peanut butter 2 tbsp 188 Buckwheat
Barley
Sweet potatoes
Brown rice
Cabbage
Broccoli
Grapefruit
Buckwheat
Bell peppers
Strawberries
Asparagus
Blueberries
Celery
Raspberries
Spinach
Blackberries
Fats
Coconut oil
Avocado
Olive oil
Chia seed
Peanut butter
Flax seed
Raw nuts
Sets

Plan Focus WeeksLevel Exercise 1 Sets Exercise 2 Sets

Barbell Incline
Power Chest, Cardio, Dumbell Bench
1-4 1 Bench Press 2 WUP, 5x4 5x10
BB Abs Press
Medium Grip

Power Legs, Cardio, Abs 1-4 1 Barbell Squat 3 WUP, 5x4 Leg Press 5x10
BB

Power Shoulders, Standing Military Upright Barbell

1-4 1 3x8 3x8
BB Cardio, Abs Press Row

Power Arms, Cardio, Seated Dumbbell

1-4 1 Barbell Curl 3x8-12 3x8-12
BB Abs Curl

Power One-Arm
Back 1-4 1 Barbell Deadlif 3 WUP, 5x4 5x10
BB Dumbbell Row

Barbell Incline
Power Chest, Cardio, Dumbell Bench
5-8 2 Bench Press 2 WUP, 5x3 5x10
BB Abs Press
Medium Grip

Power Legs, Cardio, Abs 5-8 2 Barbell Squat 3 WUP, 5x3 Leg Press 5x10
BB

Power Shoulders, Standing Military Upright Barbell

5-8 2 3x8 3x8
BB Cardio, Abs Press Row

Power Arms, Cardio, Seated Dumbbell

5-8 2 Barbell Curl 3x8-12 3x8-12
BB Abs Curl

Power Back, Cardio, One-Arm

5-8 2 Barbell Deadlif 3 WUP, 5x3 5x10
BB Abs Dumbbell Row

Barbell Incline
Power Chest, Cardio, 9-12 Dumbell Bench
3 Bench Press 2 WUP, 5x2 5x10
BB Abs Press
Medium Grip

Power Legs, Cardio, Abs 9-12 3 Barbell Squat 3 WUP, 5x2 Leg Press 5x10
BB

Power Shoulders, Standing Military Upright Barbell

9-12 3 3x8 3x8
BB Cardio, Abs Press Row

Power Arms, Cardio, Seated Dumbbell

9-12 3 Barbell Curl 3x8-12 3x8-12
BB Abs Curl
Power Back, Cardio, One-Arm
9-12 3 Barbell Deadlif 3 WUP, 5x2 5x10
BB Abs Dumbbell Row

Power Cardio 9-12 3 Jogging Treadmill 1x60min Crunches 3x10

BB

Full-body #1, Front Barbell Bent-Over Two

AMP 1-2 1 5x4 5x4
90s rest Squats Dumbbell Row

Full-body #2, Barbell Bench Platform

AMP 1-2 1 5x4 5x4
90s rest Press Hamstring Slides

Full-body #3, Incline Dumbbell

AMP 1-2 1 Trap-Bar Deadlif 5x4 5x4
90s rest Press

1x40min
AMP Cardio 1-2 1 Jogging Treadmill @130-150
bpm

Full-body #1,
AMP 3-4 2 Goblet Squat 4x8 Chin-Up 4x8
60s rest

Full-body #2, Single-Leg Skater

AMP 3-4 2 4x8 Inverted Row 4x8
60s rest Squat

Full-body #3, Seated Cable

AMP 3-4 2 Sumo Deadlif 4x8 4x8
60s rest Rows

16x10s (50s 18x10s (50s rest)

AMP Cardio #1 3-4 2 Alactic Aerobic rest)

1x48min 1x50min @130-

AMP Cardio #2 3-4 2 Jogging Treadmill @130- 150bpm
150bpm

6x1-2mins 8x1-2mins max

AMP Cardio #3 3-4 2 Jogging Treadmill max effort, 4- effort, 4-5 mins
5 mins rest rest

Max Effort Barbell Bench 3x10

AMP 5-6 3 4x4 (180s) Chin-Up
Upper Body Press (60s)

Max Effort 4x4

AMP 5-6 3 Barbell Deadlif 4x4 (180s) Barbell Squat
Lower Body (180s)

Dynamic Effort Barbell Bench Barbell Shoulder 3x10

AMP 5-6 3 4x4 (45s)
Upper Body Press Press (60s)
 Dynamic Effort
AMP 5-6 3 Barbell Deadlif 4x4 (45s) Barbell Squat 4x4 (45s)
Lower Body

Jogging Treadmill 3x4-6mins

AMP Cardio #1 5-6 3 effort, 3-5
mins rest
Jogging Treadmill 3x30s max
AMP Cardio #2 5-6 3 effort, 1 min
rest

Max Effort Barbell Bench

AMP 7-8 4 4x1-3 (180s) Pullups 3x8 (60s)
Upper Body Press

Max Effort Front Barbell 4x1-3

AMP 7-8 4 Barbell Deadlif 4x1-3 (180s)
Lower Body Squat (180s)

Dumbbell One-
Dynamic Effort Barbell Bench
AMP 7-8 4 8x3 (45s) Arm Shoulder 3x8 (60s)
Upper Body Press Press

Dynamic Effort Front Barbell

AMP 7-8 4 Trap-Bar Deadlif 8x8 (45s) 5x3 (45s)
Lower Body Squat

1x50min 1x52min @130-

AMP Cardio #1 7-8 4 Jogging Treadmill @130-150 150 bpm
bpm

9x30s max
AMP Cardio #2 7-8 4 Jogging Treadmill effort, 1 min
rest

Squat Bodyweight 1x30-

Squat Chest 1-5 1 Bycicling 1x3mins
ED Walking Lunge 60m

Squat Bodyweight 1x30-

Squat Pull 1-5 1 Bycicling 1x3mins
ED Walking Lunge 60m

Squat Squat Shoulder 1-5 Bodyweight 1x30-

1 Bycicling 1x3mins
ED Walking Lunge 60m

Squat Bodyweight 1x30-

Squat Arms 1-5 1 Bycicling 1x3mins
ED Walking Lunge 60m

Squat Squat Chest Back 1-5 Bodyweight 1x30-

1 Bycicling 1x3mins
ED Walking Lunge 60m

Squat Bodyweight 1x30-

Squat 1-5 1 Bycicling 1x3mins
ED Walking Lunge 60m
 Dumbbell Bench 4x 10-12 (2 Feet-up Bench Dip 4x 10-12
Chest and
WV 1 Press / Dumbbell / Cable press- (2 mins
Triceps min rest)
1-12 Flye down rest)

Barbell Squat / 4x 10-12 (2 Romanian deadlif 4x 10-12

WV Legs 1 Bulgarian Split (2 mins
min rest) / Glute Bridge
1-12 Squat rest)

Cable Row / Bent- Hammer-grip 4x 8 (2

4x 10-12 (2
WV Back and Biceps 1 over Dumbbell Pullup / EZ-Bar mins
min rest)
1-12 Flye Curl rest)
Dumbbell
4x 10-12 (2 Weighted crunch / 4x 10-12
Shoulder and Shoulder Press /
WV 1 (2 mins
Abs Dumbbell Lateral min rest) Lateral Abs
1-12 rest)
Raise
 Exercise 3 Sets Exercise 4 Sets Exercise 5 Sets Exercise 6

Incline Dumbbell 3x8-10 Jogging Treadmill 1x30min Crunches 3x10

Flyes

Leg Extensions 3x8 Jogging Treadmill 1x30min Crunches 3x10

Standing Seated Bent-Over

Dumbbell Upright 3x8 Side Lateral Raise 4x12 4x12 Jogging Treadmill
Rear Delt Raise
Row

Cable Incline
Preacher Curl 3x8-12 Lying Triceps Press 4x8-12 Triceps Pushdown 4x8-12 Triceps Pushdown

Wide-Grip Lat 3x8

Pulldown

Incline Dumbbell 3x8-10 Jogging Treadmill 1x45min Crunches 3x10

Flyes

Leg Extensions 3x8 Jogging Treadmill 1x45min Crunches 3x10

Standing Seated Bent-Over

Dumbbell Upright 3x8 Side Lateral Raise 4x12 4x12 Jogging Treadmill
Rear Delt Raise
Row

Cable Incline
Preacher Curl 3x8-12 Lying Triceps Press 4x8-12 Triceps Pushdown 4x8-12 Triceps Pushdown

Wide-Grip Lat 3x8 Jogging Treadmill 1x45min Crunches 3x10

Pulldown

Incline Dumbbell 3x8-10 Jogging Treadmill 1x60min Crunches 3x10

Flyes

Leg Extensions 3x8 Jogging Treadmill 1x60min Crunches 3x10

Standing Seated Bent-Over

Dumbbell Upright 3x8 Side Lateral Raise 4x12 4x12 Jogging Treadmill
Rear Delt Raise
Row

Cable Incline
Preacher Curl 3x8-12 Lying Triceps Press 4x8-12 Triceps Pushdown 4x8-12 Triceps Pushdown
 Wide-Grip Lat 3x8 Jogging Treadmill 1x60min Crunches 3x10
Pulldown

Dumbbell
Stiff-Legged Dumbbell
5x4 5x4 Shoulder Press 5x4 Barbell Hip Thrust
Barbell Lif Shoulder Press Half-Kneeling

Single-Leg Squat Dumbbell Bicep

Chin-Up 5x4 5x4 5x4 Triceps Pushdown
to Box Curl

Split Squats 5x4 Inverted Row 5x4 Barbell Hip Thrust 5x4 Pushups

Barbell Bench Dumbbell Rear

4x8 4x8 Seated Calf Raise 4x8
Press Lunge

Seated Triceps
Single Leg Deadlif 4x8 Pushups 4x8 4x8
Press

Dumbbell One-
Split Squat with 4x8 Arm Shoulder 4x8 Barbell Curl 4x8
Dumbbells Press

Bent-Over Two 3x10 3x10

Pushups 3x10 (60s) Triceps Pushdown
Dumbell Row (60s) (60s)

Stiff-Legged Single-Leg Squat 3x10 Platform 3x10

Barbell Deadlif 3x10 (60s) Calf Press
to Box (60s) Hamstring Slides (60s)

Barbell Incline 3x10 3x10

Inverted Row 3x10 (60s) Hammer Curls
Medium Press (60s) (60s)
 3x10 3x10
Split Squats 3x10 (60s) Barbell Hip Thrust Calf Press
(60s) (60s)

Seated Cable EZ-Bar

Pushups 3x8 (60s) 3x8 (60s) 3x8 (60s)
Rows Skullcrusher

Stiff-Legged 3x8 (60s) Single-Leg Skater 3x8 (60s) Glute Ham Raise 3x8 (60s) Standing Calf
Barbell Deadlif Squat Raise

Incline Dumbbell
Seated Cable 3x8 (60s) Press Reverse- 3x8 (60s) Barbell Curl 3x8 (60s)
Rows Grip

Split Squats with 3x8 (60s) Barbell Hip Thrust 3x8 (60s) Standing Calf 3x8 (60s)
Dumbells Raise

10x(10,
Front Barbell 10, 5, 5, 3, Glute Ham Raise 3x10-15 Bodyweight Barbell Bench
3x60m
Squats 3, 3, 1, 1, Walking Lunge Press
1)
10x(10, 10x(10,
Barbell Full Squat 10, 5, 5, 3, Rack Pulls 10, 5, 5, T-Bar Row 3x12 Pullups
3, 3, 1, 1, 3, 3, 3, 1,
1) 1, 1)
10x(10,
Bodyweight
Barbell Full Squat 10, 5, 5, 3, Glute Ham Raise 3x10-15 Walking 3x60m Push Press
3, 3, 1, 1, Lunge
1)
10x(10,
Front-to-Back 10, 5, 5,
Glute Ham Raise 1x10-15 Barbell Curl 4x28 Triceps Pushdown
Squat 3, 3, 3, 1,
1, 1)
10x(10, 1x30
10, 5, 5, Barbell Incline Wide-Grip Lat
Glute Ham Raise 1x10-15 Barbell Full Squat 3, (light)
3, 3, 1, Bench Press Pulldown
and 5x5
1, 1)
10x(10, 10x(10,
Barbell Full Squat 3, 3, 1, 1, Barbell Deadlif 3, 3,5,
10, 5, 5, 3, 10, 5, Weighted
3, 3, Glute Ham Raise 3x10 Crunches
1) 3, 3)
 20 mins
2x 10-12 (12km/h
Cable Cross Over (1 min Running with 1%
rest) elev)
2x to
Walking Dumbbell failure (1 Rowing Machine 4 km
Lunge min rest)
20 mins
(5 mins
2x to steady,
Inverted Row failure (1 Cycling 30 rush, 2
min rest) mins
recover)
2x to 10x 30
Bicycles failure (1 Sprints secs
min rest)
 Sets Exercise 7 Sets Exercise 8 Sets

1x30min Crunches 3x10

4x8-12 Jogging Treadmill 1x30min Crunches 3x10

1x45min Crunches 3x10

4x8-12 Jogging Treadmill 1x45min Crunches 3x10

1x60min Crunches 3x10

4x8-12 Jogging Treadmill 1x60min Crunches 3x10

 5x4 Calf Press 5x4

5x4

5x4

3x10 (60s)
 3x8 (60s)

1x30 (light) Incline Dumbbell 3x12 Pushups 3x20 Dumbbell Flyes 3x20
and 5x5 Press

One-Arm
3x10-20 3x15
Dumbbell Row

1x15 (light) Dumbbell Shrug 3x12 Reverse Flyes 3x20 Side Lateral Raise 3x20
and 5x5

Reverse Barbell
4x20 Preacher Curl 4x12 Bench Dips 4x20 4x12
Curl

1x30 (light) Seated Cable Rows 2-5x20 Dumbbell Flyes 2-5x20

and 5x5

3x30
Library

Exercise Translation Picture

Barbell Incline Bench Press Medium Grip Supino HBL 45
Dumbell Bench Press Supino HBC
Incline Dumbbell Flyes Crucifixo 45
Jogging Treadmill Corrida
Crunches Abdominal Supra
Barbell Squat Agachamento HBL
Leg Press Leg Press 45
Leg Extensions Extensão Horizontal
Standing Military Press Levantamento Militar HBL
Upright Barbell Row Puxada Alta HBL
Standing Dumbbell Upright Row Puxada Alta HBC
Side Lateral Raise Levantamento Lateral HBC
Seated Bent-Over Rear Delt Raise Crucifixo Invertido HBC
Barbell Curl Rosca Direta HBL
Seated Dumbbell Curl Rosca Direta Sentado HBC
Preacher Curl Rosca Direta com Apoio HBL
Lying Triceps Press Triceps Testa HBL
Triceps Pushdown Triceps Pulldown Maq
Cable Incline Triceps Pushdown Triceps Pulldown Inclinado
Barbell Deadlif Levantamento Terra HBL
One-Arm Dumbbell Row Remada Sentado Unilateral HBC
Wide-Grip Lat Pulldown Pulley