Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Full body Cardio Full body Cardio

Full body
1 Rest Workout Workout Rest Workout Workout
Workout B
A 1 A 2

Full body Cardio Full body Cardio

Full body
2 Rest Workout Workout Rest Workout Workout
Workout A
B 1 B 2

Full body Cardio Full body Cardio

Full body
3 Rest Workout Workout Rest Workout Workout
Workout B
A 1 A 2

Full body Cardio Full body Cardio

Full body
4 Rest Workout Workout Rest Workout Workout
Workout A
B 1 B 2

Full body Cardio Full body Cardio

Full body
5 Rest Workout Workout Rest Workout Workout
Workout B
A 1 A 2

Full body Cardio Full body Cardio

Full body
6 Rest Workout Workout Rest Workout Workout
Workout A
B 1 B 2
 WORKOUT A: FULL BODY

Exercise Week 1 Week Week 3 Week 4 Week 5  Week 6

Exercise
Number Sets/Reps 2 Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps

5 reps 5 reps 5 reps 5 reps

5 reps (10RM) 5 reps (10RM)
A1 Barbell Front Squat (10RM) for (10RM) for (10RM) for (10RM) for
for 14-min for 15-min
6-min 8-min 10-min 12-min

5 reps for 5 reps for 5 reps for 5 reps for 5 reps for 15-
A2 Pull Up 5 reps for 14-min
6-min 8-min 10-min 12-min min

5 reps 5 reps 5 reps 5 reps

5 reps (10RM) for 5 reps (10RM)
B1 Romanian Deadlift (10RM) for (10RM) for (10RM) for (10RM) for
14-min for 15-min
6-min 8-min 10-min 12-min

5 reps/L/R
5 reps/L/R 5 reps/L/R 5 reps/L/R 5 reps/L/R (10RM) for 14-min 5 reps/L/R
Single Arm Dumbbell Bench
B2 (10RM) for (10RM) for (10RM) for (10RM) for (10RM) for 15-
Press
6-min 8-min 10-min 12-min min

3×6/ 3×8/ 3×6/ 3×8/ 3×6/ 3×8/

exercise exercise exercise** exercise** exercise*** exercise***
C Barbell Complex*

100 as fast 100 as fast 100 as fast 100 as fast 100 as fast as 100 as fast as
D Dumbbell Pushups
as possible as possible as possible as possible possible possible
 WORKOUT B: FULL BODY

Exercise Week 1 Week Week 3 Week 4 Week 5 Week 6

Exercise
Number Sets/Reps 2 Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps

5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) for 14- 5 reps (10RM)
A1 Conventional Deadlift
for 6-min for 8-min for 10-min for 12-min min for 15-min

5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) for 14- 5 reps (10RM)
A2 Chest Supported Dumbbell Row
for 6-min for 8-min for 10-min for 12-min min for 15-min

5 reps/L/R
5 reps/L/R 5 reps/L/R 5 reps/L/R 5 reps/L/R (10RM) for 14-min 5 reps/L/R
B1 Bulgarian Split Squat (10RM) for 6- (10RM) for 8- (10RM) for (10RM) for (10RM) for 15-
min min 10-min 12-min min

5 reps/L/R
5 reps/L/R 5 reps/L/R 5 reps/L/R 5 reps/L/R (10RM) for 14-min 5 reps/L/R
Single Arm Dumbbell Overhead
B2 (10RM) for 6- (10RM) for 8- (10RM) for (10RM) for (10RM) for 15-
Press
min min 10-min 12-min min

3×6/ 3×8/ 3×6/ 3×8/ 3×6/ 3×8/

exercise exercise exercise** exercise** exercise*** exercise***
C Barbell Complex*

100 as fast as 100 as fast as 100 as fast as 100 as fast as 100 as fast as
D Inverted Suspension Row 100 as fast as possible
possible possible possible possible possible