PHYSIQUE

2.0
EIGHT WEEK PROGRAM

Workout sets planned to help you Nine weeks of work outs created Designed for all levels of athletes
progress toward your goals to quickly get you into shape to enhance performance
 HOW TO READ
THE PROGRAM
You'll notice that we superset a lot of
movements during this program. Supersetting
means you will complete two exercises back
to back before you start your rest period.

1a. | BB Bicep Curls

1b. | Rest 2 min

2a. | BB Skull Crushers

2b. | Rest 2 min

3a. | 3a. Rope Triceps Push Downs

3b. | 3b. Rope Hammer Curls

3c. | 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.

2 PHYSIQUE 2.0
WEEK ONE
PHYSIQUE 2.0

3 PHYSIQUE 2.0
 WEEK 1
MONDAY

1a. | 4x6 1 ¼ Close Grip Bench Press 4a.-5b - 3x8-12 close to failure.
4 count lower tempo
4a. | Machine Incline Bench
1b. | 4x10 - Face Pulls - AHAP
4b. | Lat Pull Down
Rest 2-3 mins
Rest 90 seconds
2a. | 4x6 Chin-up: AHAP
4 count Lower 5a. | Machine Shoulder Press

2b. | 4x12 Behind the Neck 5b. | T-Bar Chest Supported Row
Press – AHAP
Rest 90 sec
Rest 2 mins

3a. | 3x6 Each Neutral Grip Single

Arm DB Bench Press

3b. | 3x6 DB Row

Rest 90 seconds

CARDIO
Incline Treadmill Sprints 10 rounds – 10 sec on 1 min rest

12 incline - Set speed at PR mile pace

4 PHYSIQUE 2.0
WEEK 1
TUESDAY

1a. | 4x6 Front Squat – 1 ¼ 4 count lower ¼ up / all the way up

Rest 3 mins

2a. | 3x6 each - Reverse Lunge

2b. | 3x6 Romanian Deadlift

Rest 2 mins

3a.-4c. - 3x8-12 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

5 PHYSIQUE 2.0
 WEEK 1
WEDNESDAY

1a. | Med Ball Side Toss 3x10 each 3a. | Decline Situps 3x15

1b. | Side Plank Elbow Touch 3b. | Bar Rotations – 3x10 each
3x10 each
3c. | Roll Outs – 3x10
1c. | Leg Lifts 3x20

During core days you will move

2a. | Weighted Plank – 3x1min
2b. | Russian Twist – 3x20 each
2c. | Strict Toes to Bar – 3x10
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

CARDIO
15 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical
Treadmill

Bike

Rower

6 PHYSIQUE 2.0
 WEEK 1
THURSDAY

1a. | 3x15-20 CG Bench Press Leave Gun Show 3x6-8 each FAIL in the
2 in the tank on sets 1&2 and to 6-8 range. 4 count lower on 4a-5b.
complete failure on set 3. 90 sec rest between supersets.

1b. | 3x10 3 way raise 4a. | BB Skull Crushers

Rest 2 mins 4b. | BB Curls

2a. | 3x15 Strict Pull-ups 5a. | ALT DB Hammer Curls

2b. | 3x15 Each SA DB OH 5b. | DB Skull Crushers

Press – AHAP

Rest 2 mins 3x15

6a. | DB Preacher Curls - squeeze
Giant Set 3x15. Rest 30 sec or less for one count at top
between exercises. Complete all
exercises then rest for 2 min. 6b. | Tricep Push Downs - squeeze
for one at bottom
3a. | Machine Decline Bench
6c. | BB Reverse Curls
3b. | Lat Pull Down Behind Neck
6d. | Triangle Push Ups
3c. | Machine Shoulder Press
Rest 1 min
3d. | T-Bar Chest Supported Row

CARDIO
Spinning Bike Sprints - 10 rounds – 20 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning

7 PHYSIQUE 2.0
WEEK 1
FRIDAY

1a. | 4x3 Speed Squat Pause @ bottom and explode up.

1b. | 4x4 DB Vertical Jump

Rest 90 seconds

2a. | 4x3 Each Speed Reverse Lunge

2b. | 4x2 Each Cycle Jumps

Rest 90 seconds

3a. | 2x15 Back Squat @45%

Rest 2 mins

Giant Set 3x20 AHAP. Rest 30 sec or less between exercises.

Complete all exercises then rest for 2 min.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 20 total steps holding DBs

4e. | Standing Calf Raises

8 PHYSIQUE 2.0
 WEEK 1
SATURDAY
1a. | Plank with Leg Slides 3x20
3x15 each
2a. | Curls 21s
1b. | Reverse V-ups with sliders 3x15
Rest 30 seconds
1c. | Banded sit ups 3x15
2b. | Standing EZ Bar OH Press
Med Ball Hits - 3 Rounds Rest 90 seconds

15 each side
3a. | DB Spider Curls
15 forward
Rest 30 seconds
15 above
3b. | Double D Close
Move through the core work at a Grip Push Downs
rapid pace with good form. Try to
keep your heart rate elevated the Rest 90 seconds
entire time. Minimal Rest.

Fascial Pump Training

4a. | Incline DB Curls
5a. | Bench Dips

CARDIO
15 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

9 PHYSIQUE 2.0
WEEK TWO
PHYSIQUE 2.0

10 PHYSIQUE 2.0
 WEEK 2
MONDAY

1a. | 4x6 1 ¼ Close Grip Bench Press 4a.-5b - 3x8-12 close to failure.
4 count lower
4a. | Machine Incline Bench
1b. | 4x10 - Face Pulls - AHAP
4b. | Lat Pull Down
Rest 2-3 mins
Rest 90 seconds
2a. | 4x6 Chin-up: AHAP
4 count lower 5a. | Machine Shoulder Press

2b. | 4x10 Behind the Neck 5b. | T-Bar Chest Supported Row
Press – AHAP
Rest 90 sec
Rest 2 mins

3a. | 3x6 Each Neutral Grip Single

Arm DB Bench Press

3b. | 3x6 DB Row

Rest 90 seconds

CARDIO
Incline Treadmill Sprints 12 rounds – 10 sec on 1 min rest
12 incline - Set speed at PR mile pace

11 PHYSIQUE 2.0
WEEK 2
TUESDAY

1a. | 4x6 Front Squat – 4 count lower

Rest 3 mins

2a. | 3x6 each - Reverse Lunge

2b. | 3x6 Romanian Deadlift

Rest 2 mins

3a.-4c. - 3x8-12 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

12 PHYSIQUE 2.0
 WEEK 2
WEDNESDAY

1a. | Med Ball Side Toss 3x10 each
1b. | Side Plank Elbow Touch
3x10 each
1c. | Leg Lifts 3x20
2a. | Weighted Plank – 3x1min
2b. | Russian Twist – 3x20 each
2c. | Strict Toes to Bar – 3x10
3a. | Decline Situps 3x15
3b. | Bar Rotations – 3x10 each
3c. | Roll Outs – 3x10
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

CARDIO
20 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical
Treadmill

Bike

Rower

13 PHYSIQUE 2.0
 WEEK 2
THURSDAY

1a. | 2x15-20 Incline Bench Press
Leave 2 in the tank and go all
out on 3rd
1b. | 3x10 3 way raise
Rest 2 mins
Gun Show 3x6-8 each FAIL in the
6-8 range. 4 count lower on 4a-5b.
90 sec rest between supersets.
4a. | BB Skull Crushers
4b. | BB Curls

2a. | 3x15 Strict Pull-ups 5a. | ALT DB Hammer Curls

2b. | 3x15 Each SA DB OH 5b. | DB Skull Crushers
Press – AHAP

Rest 2 mins 3x15

6a. | DB Preacher Curls - squeeze

Giant Set 3x15. Rest 30 sec or less for one count at top
between exercises. Complete all
exercises then rest for 2 min. 6b. | Tricep Push Downs - squeeze
for one at bottom
3a. | Machine Decline Bench
6c. | BB Reverse Curls
3b. | Lat Pull Down Behind Neck
6d. | Triangle Push Ups
3c. | Machine Shoulder Press
Rest 1 min
3d. | T-Bar Chest Supported Row

CARDIO
Spinning Bike Sprints - 12 rounds - 20 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning

14 PHYSIQUE 2.0
WEEK 2
FRIDAY

1a. | 4x3 Speed Squat Pause @ bottom and explode up.

1b. | 4x4 DB Vertical Jump

Rest 90 seconds

2a. | 4x3 Each Speed Reverse Lunge

2b. | 4x2 Each Cycle Jumps

Rest 90 seconds

3a. | 2x15 Back Squat @47.5%

Rest 2 mins

Giant Set 3x20 AHAP. Rest 30 sec or less between exercises.

Complete all exercises then rest for 2 min.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 20 total steps holding DBs

4e. | Standing Calf Raises

15 PHYSIQUE 2.0
 WEEK 2
SATURDAY
1a. | Plank with Leg Slides 3x20
3x15 each
2a. | EZ Bar Spider Curls
1b. | Reverse V-ups with sliders 3x15
2b. | DB Skull Crushers
1c. | Banded sit ups 3x15
Rest 90 seconds
Med Ball Hits - 3 Rounds
3a. | Rope Hammer Curls
15 each side
3b. | Rope Push Downs
15 forward
Rest 90 seconds
15 above

Move through the core work at a Fascial Pump Training

rapid pace with good form. Try to
keep your heart rate elevated the
entire time. Minimal Rest.
4a. | Superman Cable Curls
5a. | EZ BAR Cable Supine Grip
Triceps Pushdowns

CARDIO
20 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

16 PHYSIQUE 2.0
WEEK THREE
PHYSIQUE 2.0

17 PHYSIQUE 2.0
 WEEK 3
MONDAY

1a. | Close Grip Bench Press 4a.-5b - 3x8-12 close to failure.

10-8-6-4-4
4a. | Machine Incline Bench
1b. | 4x10 - Face Pulls - AHAP
4b. | Lat Pull Down
Rest 2-3 mins
Rest 90 seconds
2a. | Chin-ups: 10-8-6-4-4 AHAP
5a. | Machine Shoulder Press
2b. | 4x8 Behind the Neck
Press – AHAP 5b. | T-Bar Chest Supported Row

Rest 2 mins Rest 90 sec

3a. | 3x6 Each Neutral Grip Single

Arm DB Bench Press
3b. | 3x6 each DB Row

Rest 90 seconds

CARDIO
Incline Treadmill Sprints 14 rounds – 15 sec on 1 min rest
12 incline Set speed at PR mile pace

18 PHYSIQUE 2.0
WEEK 3
TUESDAY

1a. | Front Squat 6-4-3-3-4-6

Rest 2-3 mins

2a. | 3x6 each Reverse Lunge Back Squat 1RM

2b. | 3x5 Romanian Deadlift

Rest 2 mins

3a.-4c. - 3x8-12 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

19 PHYSIQUE 2.0
 WEEK 3
WEDNESDAY

1a. | Cable Rotations/ low to high –
3x10 each
1b. | Cable Crunch – 2x20
1c. | Cable Rotations/ High to low –
3x10each
2a. | Strict Toes to Bar – 3x10
2b. | Weighted Sit Ups – 3x15
3a. | Bar Pull to Press – 3x10 each
3b. | Leg Lifts - 3x20
3c. | Stability Ball Crunches – 3x30
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

2c. | DB Side Plank – 3x45 sec each

CARDIO
25 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical
Treadmill

Bike

Rower

20 PHYSIQUE 2.0
 WEEK 3
THURSDAY
1a. | 2x15-20 Incline Bench Press
Leave 2 in the tank and go all
out on 3rd
1b. | 3x10 3 way raise
Rest 2 mins
2a. | 3x15 Strict Pull-ups
2b. | 3x15 Each SA DB OH
Press – AHAP
Rest 2 mins
Giant Set 3x15. Rest 30 sec or less
between exercises. Complete all
exercises then rest for 2 min.
3a. | Machine Decline Bench
3b. | Lat Pull Down Behind Neck
3c. | Machine Shoulder Press
3d. | T-Bar Chest Supported Row
CARDIO
Spinning Bike Sprints - 14 rounds - 20 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning
21
Gun Show 3x8-12 each FAIL in
the 8-12 range. 90 sec rest
between supersets.
4a. | BB Skull Crushers
4b. | BB Curls
5a. | ALT DB Hammer Curls
5b. | DB Skull Crushers
3x15
6a. | DB Seated Incline Curls – 11/4
6b. | Tricep Push Downs - squeeze
for one at bottom
6c. | Zottman Curls
6d. | SA OH Triceps Extension
Rest 1 min
PHYSIQUE 2.0
WEEK 3
FRIDAY

1a. | 4x3 Speed Squat Pause @ bottom and explode up.

1b. | 4x4 DB Vertical Jump

Rest 90 seconds

2a. | 4x3 Each Speed Reverse Lunge

2b. | 4x2 Each Cycle Jumps

Rest 90 seconds

3a. | 2x15 Back Squat @50%

Rest 2 mins

Giant Set 3x20 AHAP. Rest 30 sec or less between exercises.

Complete all exercises then rest for 2 min.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 20 total steps holding DBs

4e. | Standing Calf Raises

22 PHYSIQUE 2.0
 WEEK 3
SATURDAY
1a. | Leg Lift Hold – 3x1 min 3x15
1b. | V-ups - 3x20 3a. | DA DB Curls (use bicep blaster)
1c. | Stability Ball Legs Lifts – 3x10 Rest 30 seconds

3b. | DA DB OH Triceps Extension

2a. | Stability Ball Crunches - 3x30
Rest 90 seconds
2b. | Weighted Plank – 3x30 sec

2c. | Sliding Mountain Climbers – 4a. | EZ Bar Reverse Spider Curls

3x20each
Rest 30 seconds

Move through the core work at a 4b. | DA Cable Pushbacks

rapid pace with good form. Try to
keep your heart rate elevated the Rest 90 seconds
entire time. Minimal Rest.

Fascial Pump Training

5a. | Rope Hammer Curls

6a. | Rope Push Downs

CARDIO
25 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

23 PHYSIQUE 2.0
WEEK FOUR
PHYSIQUE 2.0

24 PHYSIQUE 2.0
 WEEK 4
MONDAY

1a. | Close Grip Bench Press MAX 4a.-5b - 3x8-12 close to failure.

4a. | Machine Incline Bench

2a. | Then: 3x2 @90%
4b. | Lat Pull Down
2b. | 3x3 Chin-ups - AHAP
Rest 90 seconds
Rest 2 mins
5a. | Machine Shoulder Press
3a. | 3x3 Each Neutral Grip Single
Arm DB Bench Press 5b. | T-Bar Chest Supported Row

3b. | 3x3 each DB Row Rest 90 sec

Rest 90 seconds

CARDIO
Incline Treadmill Sprints 18 rounds – 15 sec on 1 min rest

12 incline Set speed at PR mile pace

25 PHYSIQUE 2.0
WEEK 4
TUESDAY

1a. | Front Squat - MAX

2a. | Then 3x2 @85%

Rest 2 mins

3a. | 4x3 Each Reverse Lunge @52.5% Back Squat 1RM

3b. | 4x2 Deadlift @90%

Rest 2 min

4a.-5c. - 3x8-12 close to failure.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

Rest 2 min

5a. | Hack Squat

5b. | Hip Abductors and Adductors

5c. | Standing Calf Raises

Rest 2 min

26 PHYSIQUE 2.0
 WEEK 4
WEDNESDAY

1a. | Cable Rotations/ low to high –
3x10 each
1b. | Cable Crunch – 2x20
1c. | Cable Rotations/ High to low –
3x10each
2a. | Strict Toes to Bar – 3x10
2b. | Weighted Sit Ups – 3x15
3a. | Bar Pull to Press – 3x10 each
3b. | Leg Lifts - 3x20
3c. | Stability Ball Crunches – 3x30
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

2c. | DB Side Plank – 3x45 sec each

CARDIO
30 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical

Treadmill

Bike

Rower

27 PHYSIQUE 2.0
 WEEK 4
THURSDAY

Gun Show 3x8-12 each FAIL in

the 8-12 range. 90 sec rest
between supersets.

1a. | BB Skull Crushers

1b. | BB Curls

2a. | ALT DB Hammer Curls

2b. | DB Skull Crushers

3x15
3a. | DB Seated Incline Curls – 11/4

3b. | Tricep Push Downs - squeeze

for one at bottom

3c. | Zottman Curls

3d. | SA OH Triceps Extension

Rest 1 min

CARDIO
Spinning Bike Sprints - 16 rounds - 20 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning

28 PHYSIQUE 2.0
WEEK 4
FRIDAY

REST DAY
Enjoy the day off. Be ready to keep going strong on the next days.

29 PHYSIQUE 2.0
 WEEK 4
SATURDAY

1a. | Leg Lift Hold – 3x1 min 3x15

1b. | V-ups - 3x20 3a. | EZ Bar Reverse Curls
(Use Fat Grips)
1c. | Stability Ball Legs Lifts – 3x10
3b. | EZ Bar Standing French Press
2a. | Stability Ball Crunches - 3x30 Rest 90 seconds

2b. | Weighted Plank – 3x30 sec

4a. | DA Zottman Curls
2c. | Sliding Mountain Climbers – (Use arm blaster)
3x20each
4b. | Bench Dips
During core days you will move
through the core work at a rapid Fascial Pump Training
pace with good form. Try to keep
your heart rate elevated the entire 5a. | Seated Cable
time. Minimal Rest. Concentration Curls

6a. | OH horizontal Triceps press

CARDIO
30 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

30 PHYSIQUE 2.0
WEEK FIVE
PHYSIQUE 2.0

31 PHYSIQUE 2.0
 WEEK 5
MONDAY

1a. | 5x3 Bench Press 4a.-5b - 3x6-8 close to failure.

Rest 2 mins 4a. | Machine Decline Bench

4b. | Supine Grip Lat Pull Down
2a. | 3x3 3 Board Press
Rest 90 seconds
Rest 2 mins
5a. | Machine Shoulder Press
3a. | 4x6 Pull-up: AHAP
4 count Lower 5b. | T-Bar Chest Supported Row

3b. | 4x6 Incline DB Rest 90 sec

Rest 2 mins

CARDIO
Incline Treadmill Sprints 12 rounds – 20 sec on 75 sec rest
12 incline Set speed at PR mile pace

32 PHYSIQUE 2.0
WEEK 5
TUESDAY

1a. | 4x6 Back Squat – 1 ¼ 4 count lower ¼ up / all the way up

Rest 3 mins

2a. | 3x6 Each BB Single Leg RDL

2b. | 3x6 Each DB Bulgarian Split Squat - AHAP

Rest 2 mins

3a.-4c. - 3x6-8 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

WEEK 5
33 PHYSIQUE 2.0
 WEDNESDAY

1a. | Med Ball Side Toss 3x10 each
1b. | Side Plank Elbow Touch
3x10 each
1c. | Leg Lifts 3x20
2a. | Weighted Plank – 3x1min
2b. | Russian Twist – 3 x 20 each
2c. | Strict toes to bar – 3x10
3a. | Decline Sit-ups 3x15
3b. | Bar rotations – 3x10 each
3c. | Roll outs – 3x10
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

CARDIO
35 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical
Treadmill

Bike

Rower

34 PHYSIQUE 2.0
 WEEK 5
THURSDAY

1a. | 4x10 Incline Bench
1b. | 4x6 Batwing Row –
4ct hold at top
Rest 2 mins
2a. | 3x10 Chin-ups - AHAP
2b. | 3x10 NG DB Bench @25%
Bench 1RM
Rest 2 mins
Giant Set 3x10-12. Rest 30 sec or
less between exercises.Complete
all exercises then rest for 2 min.
30 sec rest between exercises
3a. | Machine Incline Bench
3b. | Wide Grip Lat Pull Down
3c. | NG Machine Shoulder Press
3d. | T-Bar Chest Supported Row
Gun Show 3x6-8 each FAIL in the
6-8 range. 4 count lower on 4a-5b.
Rest 90 sec between supersets.
4a. | BB Skull Crushers
4b. | BB Curls
5a. | ALT DB Hammer Curls
5b. | DB Skull Crushers
3x15
6a. | DB Preacher Curls - squeeze
for one count at top
6b. | Triceps Push Downs - squeeze
for one at bottom
6c. | BB Reverse Curls
6d. | Triangle Push Ups
Rest 1 min

CARDIO
Spinning Bike Sprints - 12 rounds - 25 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning

35 PHYSIQUE 2.0
WEEK 5
FRIDAY

1a. | 4x3 Speed Sumo Deadlift

1b. | 4x5 Dynamic Band Pulls

Rest 90 seconds

2a. | 4x3 Each Front Rack Speed Reverse Lunge

2b. | 4x4 Each Single Leg Tuck Jump

Rest 90 seconds

3a. | 2x15 Front Squat @45%

Rest 2 mins

Giant Set 3x15 AHAP. Complete all exercises then rest for 2 min.
30 sec rest between exercises.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 16 total steps holding DBs

4e. | Standing Calf Raises

36 PHYSIQUE 2.0
 WEEK 5
SATURDAY
1a. | Plank with Leg Slides 3x20/15/12
3x15 each
2a. | Curls 21s
1b. | Reverse V-ups with sliders 3x15
Rest 30 seconds
1c. | Banded sit ups 3x15
2b. | Standing EZ Bar OH Press

Med Ball Hits - 3 Rounds Rest 90 seconds

15 each side
3a. | DB Spider Curls
15 forward
Rest 30 seconds
15 above
3b. | Double D Close Grip
Move through the core work at a Push Downs
rapid pace with good form. Try to
keep your heart rate elevated the Rest 90 seconds
entire time. Minimal Rest.

Fascial Pump Training

4a. | Superman Cable Curls

5a. | EZ BAR Cable Supine Grip

Triceps Pushdowns

CARDIO
25 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

37 PHYSIQUE 2.0
WEEK SIX
PHYSIQUE 2.0

38 PHYSIQUE 2.0
 WEEK 6
MONDAY

1a. | 5x3 Bench Press 4b. | 3x10 Lateral Raise - AHAP

Rest 2 mins 4c. | 3x6 each – Lying Side Raise –

4ct lower Rest 90 sec
2a. | 3x3 3 Board Press Rest 90 seconds

Rest 2 mins
5a.-6b - 3x6-8 close to failure.

3a. | 4x6 Pull-up: AHAP 5a. | Machine Decline Bench

4 count Lower
5b. | Supine Grip Lat Pull Down
3b. | 4x6 Incline DB
Rest 90 seconds
Rest 2 mins

6a. | Machine Shoulder Press

4a. | 3x6 Seated DB Military Press -
AHAP 6b. | T-Bar Chest Supported Row

Rest 90 sec

CARDIO
Incline Treadmill Sprints 14 rounds – 20 sec on 75 sec rest
12 incline Set speed at PR mile pace

39 PHYSIQUE 2.0
WEEK 6
TUESDAY

1a. | 4x6 Back Squat – 4ct Lower

Rest 3 mins

2a. | 3x6 Each BB Single Leg RDL - AHAP

2b. | 3x6 Each DB Bulgarian Split Squat - AHAP

Rest 2 mins

3a.-4c. - 3x6-8 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

40 PHYSIQUE 2.0
 WEEK 6
WEDNESDAY

1a. | Med Ball Side Toss 3x10 each 3a. | Decline Sit-ups 3x15

1b. | Side Plank Elbow Touch 3b. | Bar rotations – 3x10 each
3x10 each
3c. | Roll outs – 3x10
1c. | Leg Lifts 3x20

During core days you will move

2a. | Weighted Plank – 3x1min
2b. | Russian Twist – 3 x 20 each
2c. | Strict toes to bar – 3x10
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

CARDIO
40 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical

Treadmill

Bike

Rower

41 PHYSIQUE 2.0
 WEEK 6
THURSDAY

1a. | 4x10 Incline Bench
1b. | 4x6 Batwing Row –
4ct hold at top - AHAP
Rest 2 mins
2a. | 3x10 Chin-ups - AHAP
2b. | 3x10 NG DB Bench @27.5%
Bench 1RM
Rest 2 mins
Giant Set 3x10-12 Fail in 10-12
Range. Complete all exercises
then rest for 2 min. 30 sec rest
between exercises.
Gun Show 3x6-8 each FAIL in the
6-8 range. 4 count lower on 4a-5b.
Rest 90 sec between supersets.
4a. | BB Skull Crushers
4b. | BB Curls
5a. | ALT DB Hammer Curls
5b. | DB Skull Crushers
3x15
6a. | DB Seated Incline Curls – 11/4
6b. | Triceps Push Downs - squeeze
for one at bottom

3a. | Machine Incline Bench 6c. | Zottman Curls

3b. | Wide Grip Lat Pull Down 6d. | SA OH Triceps Extension

3c. | NG Machine Shoulder Press Complete all - Rest 1 min

between sets.
3d. | T-Bar Chest Supported Row

CARDIO
Spinning Bike Sprints - 14 rounds - 25 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning

42 PHYSIQUE 2.0
WEEK 6
FRIDAY

1a. | 4x3 Speed Sumo Deadlift

1b. | 4x5 Dynamic Band Pulls

Rest 90 seconds

2a. | 4x3 Each Front Rack Speed Reverse Lunge

2b. | 4x4 Each Single Leg Tuck Jump

Rest 90 seconds

3a. | 2x15 Front Squat @50%

Rest 2 mins

Giant Set 3x15 AHAP. Complete all exercises then rest for 2 min.
30 sec rest between exercises.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 16 total steps holding DBs

4e. | Standing Calf Raises

43 PHYSIQUE 2.0
 WEEK 6
SATURDAY
1a. | Plank with Leg Slides 3x20/15/12
3x15 each
2a. | EZ Bar Spider Curls
1b. | Reverse V-ups with sliders 3x15
2b. | DB Skull Crushers
1c. | Banded sit ups 3x15
Rest 90 seconds
Med Ball Hits - 3 Rounds
3a. | Rope Hammer Curls
15 each side
3b. | Rope Pushdowns
15 forward

15 above Occlusion Training 15/10/10/10

Move through the core work at a 4a. | Superman Cable Curls

rapid pace with good form. Try to
keep your heart rate elevated the 5a. | EZ BAR Cable Supine Grip
entire time. Minimal Rest. Triceps Pushdowns

CARDIO
40 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

44 PHYSIQUE 2.0
WEEK SEVEN
PHYSIQUE 2.0

45 PHYSIQUE 2.0
 WEEK 7
MONDAY

1a. | 5x2 Bench Press 4b. | 3x8 Lateral Raise - AHAP

Rest 2 mins 4c. | 3x6 ea – Lying Side Raise – 4ct
lower

2a. | 3x2 3 Board Press Rest 90 seconds

Rest 2 mins
5a.-6b - 3x6-8 close to failure.

3a. | 5x4 Pull-up - AHAP 5a. | Machine Decline Bench

3b. | 5x4 Incline DB Bench 5b. | Supine Grip Lat Pull Down

Rest 2 mins Rest 90 seconds

4a. | 3x5 Seated DB Military Press - 6a. | Machine Shoulder Press

AHAP
6b. | T-Bar Chest Supported Row

Rest 90 sec

CARDIO
Incline Treadmill Sprints 12 rounds – 25 sec on 80 Min rest
12 incline Set speed at PR mile pace

46 PHYSIQUE 2.0
WEEK 7
TUESDAY

1a. | Back Squat 6-4-3-3-4-6

Rest 3 mins

2a. | 3x6 Each BB Single Leg RDL

2b. | 3x6 Each DB Bulgarian Split Squat - AHAP

Rest 2 mins

3a.-4c. - 3x6-8 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

47 PHYSIQUE 2.0
 WEEK 7
WEDNESDAY

1a. | Cable Rotations/ low to high –
3x10each
1b. | Cable Crunch – 3x20
1c. | Cable Rotations/ High to low –
3x10each
2a. | Strict Toes to Bar – 3x10
2b. | Weighted Sit Ups – 3x15
3a. | Bar Pull to Press – 3x10 each
3b. | Leg Lifts - 3x20
3c. | Stability Ball Crunches – 3x30
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

2c. | DB Side Plank – 3x45 sec each

CARDIO
45 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical
Treadmill

Bike

Rower

48 PHYSIQUE 2.0
 WEEK 7
THURSDAY
1a. | 4x8 Incline Bench
1b. | 4x6 Batwing – 4ct hold at top –
AHAP
Rest 2 mins
2a. | 3x10 Chin-ups - AHAP
2b. | 3x8 NG DB Bench
Rest 2 mins
Giant Set 3x10-12. Fail in 10-12
Range. Complete all exercises
then rest for 2 min. 30 sec rest
between exercises.
3a. | Machine Incline Bench
3b. | Wide Grip Lat Pull Down
3c. | NG Machine Shoulder Press
3d. | T-Bar Chest Supported Row
CARDIO
Spinning Bike Sprints - 12 rounds - 30 sec on 1 min rest
Add Resistance for sprints, then turn down for 1 min rest but keep spinning
49
Gun Show 3x8-12 each FAIL in the
10-12 range. Complete all
exercises then rest for 2 min. 30
sec rest between exercises.
4a. | BB Skull Crushers
4b. | BB Curls
5a. | ALT DB Hammer Curls
5b. | DB Skull Crushers
3x15
6a. | DB Seated Incline Curls – 11/4
6b. | Triceps Push Downs - squeeze
for one at bottom
6c. | Zottman Curls
6d. | SA OH Triceps Extension
Complete all - Rest 1 min
between sets.
PHYSIQUE 2.0
WEEK 7
FRIDAY

1a. | 4x3 Speed Sumo Deadlift

1b. | 4x5 Dynamic Band Pulls

Rest 90 seconds

2a. | 4x3 Each Front Rack Speed Reverse Lunge

2b. | 4x2 Each Single Leg Box Jumps

Rest 90 seconds

3a. | 2x15 Front Squat @55%

Rest 2 mins

Giant Set 3x15 AHAP. Complete all exercises then rest for 2 min.
30 sec rest between exercises.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 16 total steps holding DBs

4e. | Standing Calf Raises

50 PHYSIQUE 2.0
 WEEK 7
SATURDAY
1a. | Leg Lift Hold – 3x1 min 3x15/12/10
1b. | V ups - 3x20 3a. | DA DB Curls (use bicep blaster)
1c. | Stability Ball Legs Lifts – 3x10 Rest 30 seconds

3b. | DA DB OH Triceps Extension

2a. | Stability Ball Crunches 3x30
Rest 90 seconds
2b. | Weighted Plank – 3x30 sec

2c. | Sliding Mountain Climbers – 4a. | EZ Bar Reverse Spider Curls

3x20each
Rest 30 seconds

Move through the core work at a 4b. | DA Cable Pushbacks

rapid pace with good form. Try to
keep your heart rate elevated the Rest 90 seconds
entire time. Minimal Rest.

Occlusion Training 30/15/15

5a. | Rope Hammer Curls

6a. | Rope Push Downs

CARDIO
45 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

51 PHYSIQUE 2.0
WEEK EIGHT
PHYSIQUE 2.0

52 PHYSIQUE 2.0
 WEEK 8
MONDAY

1a. | 4x2 Bench Press 5a. | 3x5 Seated DB Military Press -

AHAP
Rest 2 mins
5b. | 3x8 Lateral Raise - AHAP
2a. | 2x1 Bench Press 5c. | 3x6 ea – Lying Side Raise –
4ct lower
Rest 2 mins
Rest 90 seconds

3a. | 3x1 3 Board Press

6a.-7b - 3x6-8 close to failure.
Rest 2 mins
6a. | Machine Decline Bench
4a. | 5x4 Pull-up - AHAP 6b. | Supine Grip Lat Pull Down

4b. | 5x4 Incline DB Bench - 1¼ 4 ct Rest 90 seconds

lower @25% Bench 1RM

Rest 2 mins 7a. | Machine Shoulder Press

7b. | T-Bar Chest Supported Row

Rest 90 sec

CARDIO
Incline Treadmill Sprints 14 rounds – 30 sec on 90 sec rest
12 incline Set speed at PR mile pace

53 PHYSIQUE 2.0
WEEK 8
TUESDAY

1a. | 4x6 Back Squat 4-3-2-2-1 @80%, 85%, 87.5%, 92.5%, 97.5%

Rest 3 mins

2a. | 3x4 Each BB Single Leg RDL @35% Back Squat 1RM

2b. | 3x4 Each DB Bulgarian Split Squat - AHAP

Rest 2 mins

3a.-4c. - 3x6-8 close to failure.

3a. | Leg Press

3b. | Hamstring Curls

3c. | Leg Extensions

Rest 2 min

4a. | Hack Squat

4b. | Hip Abductors and Adductors

4c. | Standing Calf Raises

Rest 2 min

54 PHYSIQUE 2.0
 WEEK 8
WEDNESDAY

1a. | Cable Rotations/ low to high –
3x10each
1b. | Cable Crunch – 3x20
1c. | Cable Rotations/ High to low –
3x10each
2a. | Strict Toes to Bar – 3x10
2b. | Weighted Sit Ups – 3x15
3a. | Bar Pull to Press – 3x10 each
3b. | Leg Lifts - 3x20
3c. | Stability Ball Crunches – 3x30
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

2c. | DB Side Plank – 3x45 sec each

CARDIO
50 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical
Treadmill

Bike

Rower

55 PHYSIQUE 2.0
 WEEK 8
THURSDAY

1a. | 4x8 Incline Bench @70%, 75%, Gun Show 3x8-12 each FAIL in the
80%, 80% 8-12 range. 90 sec rest between
super set.
1b. | 4x6 Incline DB Row – 4ct hold
at top – AHAP 4a. | BB Skull Crushers
Rest 2 mins 4b. | BB Curls

2a. | 3x8 Chin-ups - AHAP 5a. | ALT DB Hammer Curls

2b. | 3x8 NG DB Bench @32.5% 5b. | DB Skull Crushers

Bench 1RM

Rest 2 mins 3x15

Giant Set 3x10-12. Fail in 10-12
Range. Complete all exercises then
rest for 2 mins. 30 sec rest
between exercises.
3a. | Machine Incline Bench
3b. | Wide Grip Lat Pull Down
3c. | NG Machine Shoulder Press
6a. | DB Seated Incline Curls – 11/4
6b. | Tricep Push Downs - squeeze
for one at bottom
6c. | Zottman Curls
6d. | SA OH Triceps Extension
Complete all – rest 1 min
between sets

3d. | T-Bar Chest Supported Row

CARDIO
Spinning Bike Sprints - 14 rounds – 30 sec on - 1 min rest
Add Resistance for sprints, then turn down for 1 min rest, but keep spinning

56 PHYSIQUE 2.0
WEEK 8
FRIDAY

1a. | 4x3 Speed Sumo Deadlift

1b. | 4x5 Dynamic Band Pulls

Rest 90 seconds

2a. | 4x3 Each Front Rack Speed Reverse Lunge

2b. | 4x4 Each Single Leg Box Jumps

Rest 90 seconds

3a. | 2x15 Front Squat @55%

Rest 2 mins

Giant Set 3x15 AHAP. Complete all exercises then rest for 2 min.
30 sec rest between exercises.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

4d. | Walking Lunges – 16 total steps holding DBs

4e. | Standing Calf Raises

57 PHYSIQUE 2.0
 WEEK 8
SATURDAY
1a. | Leg Lift Hold – 3x1 min 3x15/12/10
1b. | V ups - 3x20 3a. | EZ Bar Reverse Curls
(Use Fat Grips)
1c. | Stability Ball Legs Lifts – 3x10
3b. | EZ Bar Standing French Press
2a. | Stability Ball Crunches 3x30 Rest 90 seconds

2b. | Weighted Plank – 3x30 sec

4a. | DA Zottman Curls
2c. | Sliding Mountain Climbers – (Use arm blaster)
3x20each
4b. | Bench Dips
Move through the core work at a Rest 90 seconds
rapid pace with good form. Try to
keep your heart rate elevated the
entire time. Minimal Rest. Occlusion Training 30/15/15

5a. | Seated Cable

Concentration Curls
6a. | OH horizontal Triceps press

CARDIO
50 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

58 PHYSIQUE 2.0
WEEK NINE
PHYSIQUE 2.0

59 PHYSIQUE 2.0
 WEEK 9
MONDAY

1a. | Bench Press MAX - 75% 8, 5, 3, 4a.-5b. - 3x6-8 close to failure.

3, 2, 1, 1, 1 @45%, 55%, 65%,
75%, 85%, 90%, 95%, Max
Rest 3 mins after sets above
2a. | Then: 5x2 @ 90%
2b. | 5x3 Pull-ups - AHAP
4a. | Machine Decline Bench
4b. | Supine Grip Lat Pull Down
Rest 90 seconds
5a. | Machine Shoulder Press

Rest 2 mins 5b. | T-Bar Chest Supported Row

Rest 90 seconds
3a. | 3x5 Seated DB Military Press -
AHAP

3b. | 3x8 Lateral Raise - AHAP

3c. | 3x6 each – Lying Side Raise –
4ct lower

Rest 90 seconds

CARDIO
Incline Treadmill Sprints16 rounds – 30 sec on 90 sec rest
12 incline Set speed at PR mile pace

60 PHYSIQUE 2.0
WEEK 9
TUESDAY

1a. | Back Squat MAX - 8, 5, 3, 2, 1, 1, 1, 1 @45%, 55%, 65%, 75%, 85%,

90%, 95%, Max

Rest 3 mins after sets above 75%

2a. | Then: 5x2 @ 85%

Rest 2 mins

3a. | 3x4 Each BB Single Leg RDL

3b. | 3x4 Each DB Bulgarian Split Squat - AHAP

Rest 2 min

4a.-5c - 2x6-8 close to failure.

4a. | Leg Press

4b. | Hamstring Curls

4c. | Leg Extensions

Rest 2 min

5a. | Hack Squat

5b. | Hip Abductors and Adductors

5c. | Standing Calf Raises

Rest 2 min

61 PHYSIQUE 2.0
 WEEK 9
WEDNESDAY

1a. | Cable Rotations/ low to high –
3x10each
1b. | Cable Crunch – 3x20
1c. | Cable Rotations/ High to low –
3x10each
2a. | Strict Toes to Bar – 3x10
2b. | Weighted Sit Ups – 3x15
3a. | Bar Pull to Press – 3x10 each
3b. | Leg Lifts - 3x20
3c. | Stability Ball Crunches – 3x30
During core days you will move
through the core work at a rapid
pace with good form. Try to keep
your heart rate elevated the entire
time. Minimal Rest.

2c. | DB Side Plank – 3x45 sec each

CARDIO
55 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch.

Elliptical

Treadmill

Bike

Rower

62 PHYSIQUE 2.0
 WEEK 9
THURSDAY

Gun Show 3x8-12 each FAIL in the 8-12 range.

90 sec rest between super sets.
1a. | BB Skull Crushers

1b. | BB Curls

2a. | ALT DB Hammer Curls

2b. | DB Skull Crushers

3x15
3a. | DB Seated Incline Curls – 11/4

3b. | Tricep Push Downs - squeeze for one at bottom

3c. | Zottman Curls

3d. | SA OH Triceps Extension

Rest 1 min

CARDIO
Spinning Bike Sprints - 16 rounds – 30 sec on - 1 min rest
Add Resistance for sprints, then turn down for 1 min rest, but keep spinning

63 PHYSIQUE 2.0
WEEK 9
FRIDAY

REST DAY
Enjoy the day off. Be ready to keep going strong on the next days.

64 PHYSIQUE 2.0
 WEEK 9
SATURDAY
1a. | Leg Lift Hold – 3x1 min 3x15/12/10
1b. | V ups - 3x20 3a. | DA DB Curls (use bicep blaster)
1c. | Stability Ball Legs Lifts – 3x10 Rest 30 seconds

3b. | DA DB OH Triceps Extension

2a. | Stability Ball Crunches 3x30
Rest 90 seconds
2b. | Weighted Plank – 3x30 sec

2c. | Sliding Mountain Climbers – 4a. | EZ Bar Reverse Spider Curls

3x20 each
Rest 30 seconds

During core days you will move 4b. | DA Cable Pushbacks

through the core work at a rapid
pace with good form. Try to keep Rest 90 seconds
your heart rate elevated the entire
time. Minimal Rest.
Occlusion Training 30/15/15

5a. | Rope Hammer Curls

6a. | Rope Push Downs

CARDIO
55 min Heart Rate Between 130-165
Choose anything – Can go 10 min on one and switch

Elliptical
Treadmill

Bike

Rower

65 PHYSIQUE 2.0
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