Monday - Back and Arms

Cardio Circuit – 8 reps each / 3 sets: Rest one minute once you complete a circuit Sets Reps Week 1 Week 2 Week 3 Week 4
Stiff-legged Deadlift 3 8
Squat Thrust 3 8
Weighted Pushup 3 8
Weighted Pull-ups 3 8
Weighted Dips 3 8

Exercise Sets Reps Week 1 Week 2 Week 3 Week 4

Barbell Deadlifts 4 10 to 12
Lat Raises 4 10 to 12
Seated Cable Rows 4 10 to 12
Shoulder Press (Kneeling) 4 10 to 12
Dumbbell Side Raises (Lateral) 4 10 to 12
Bent-Over Lateral Raises 4 10 to 12
Barbell Bicep Curls 4 10 to 12
Dumbbell Hammer Curls 4 10 to 12
Triceps Extensions 4 10 to 12
Barbell Shrugs 4 10 to 12

Tuesday - Cardio and Abs

Warm-Up and Circuit - 8 reps each / 3 sets: Rest one minute once you complete a circuit Sets Reps Week 1 Week 2 Week 3 Week 4

45 minutes of uphill treadmill (very steep incline with 4.0 speed) OR 10-15 minutes of speed
intervals (where you sprint as fast as you can for 1 minute, followed by recovery for another minute)

Wood Chops 3 8
 Push Press 3 8
 Dumbbell Lunges 3 8
 Goblet Squat 3 8
 One-Arm Medicine Ball Pushup 3 8
3 8

Exercise Sets Reps Week 1 Week 2 Week 3 Week 4

Ab Crunches 3 30
Upper Body Crunches 3 30
Reverse Crunches 3 30
Double Crunches 3 30
Bicycle Crunches 3 30
 Wednesday - Legs

Cardio Circuit – 8 reps each / 3 sets: Rest one minute once you complete a circuit Sets Reps Week 1 Week 2 Week 3 Week 4
Stiff-legged Deadlift 3 8
Squat Thrust 3 8
Weighted Pushup 3 8
Weighted Pull-ups 3 8
Weighted Dips 3 8

Exercise Sets Reps Week 1 Week 2 Week 3 Week 4

Back Squats 4 10 to 12
Barbell Deadlifts 4 10 to 12
Seated Leg Presses 4 10 to 12
Single Leg Calf Raise (Superset with previous exercise) - 10 to 12 Reps Per Leg 4 10 to 12
Hamstring Curls 4 10 to 12
Walking Lunge with Twist 4 10 to 12
Close Stance Lunges 4 10 to 12
Weighted Step-ups 4 10 to 12
Triceps Extensions 4 10 to 12
Barbell Shrugs 4 10 to 12

Thursday - Cardio and Abs

Warm-Up and Circuit - 8 reps each / 3 sets: Rest one minute once you complete a circuit Sets Reps Week 1 Week 2 Week 3 Week 4

45 minutes of uphill treadmill (very steep incline with 4.0 speed), or 10-15 minutes of speed
intervals (where you sprint as fast as you can for 1 minute, followed by recovery for another minute)

Wood Chops 3 8
 Push Press 3 8
 Dumbbell Lunges 3 8
 Goblet Squat 3 8
 One-Arm Medicine Ball Pushup 3 8

Exercise Sets Reps Week 1 Week 2 Week 3 Week 4

Weighted Knee Raises 3 30
Abdominal Twists 3 30
Dumbbell Lateral Flexions 3 30
Wood Choppers (Oblique Twists) 3 30
Leg Raises 3 30
 Friday - Chest, Arms, and Shoulders

Cardio Circuit – 8 reps each / 3 sets: Rest one minute once you complete a circuit Sets Reps Week 1 Week 2 Week 3 Week 4
Stiff-legged Deadlift 3 8
Squat Thrust 3 8
Weighted Pushup 3 8
Weighted Pull-ups 3 8
Weighted Dips 3 8

Exercise Sets Reps Week 1 Week 2 Week 3 Week 4

Close-Grip Incline Bench Press 4 10 to 12
Incline Pec Flys 4 10 to 12
Incline Push-ups 4 10 to 12
Shoulder Press (superset with previous exercise) 4 10 to 12
Dumbbell Side Raises (Lateral Raises) 4 10 to 12
Bent-Over Lateral Raises 4 10 to 12
Barbell Bicep Curls 4 10 to 12
Dumbbell Hammer Curls 4 10 to 12
Tricep Extensions 4 10 to 12
Barbell Shrugs 4 10 to 12