W1/D1 Legs

Legs:
o Elevated Glute Bridges 1 X 100
o Barbell Hip Thrust 4 X 10
o Goblet Squat 3 X 15
o Foot Elevated Dumbbell Lunges 3 X 10
o Hamstring Curls 3 X 20
o Standing Calf Rise (With Hold) 4 X 20

W1/D2 Back
Back:
o Wide Grip Pulldown 4 X 15
o Dead Lifts 4 X 12
o Smith Machine Bent Over Rows 3 X 10
o Reverse Pec Deck 3 X 12
o Assisted Pullups 4 X 10
o 20 Min Stairmaster – Level 6 – No Hands

W1/D3 Legs + Shoulders

o Legs + Shoulders
o Step-Ups 4 X 10 Each Side
o Dumbbell Bulgarian Split Squats 3 X 10 Each Side
o High And Wide Leg Press 3 X 15
o Dumbbell Walking Lunge 3 X 30 Steps
o Military Press 4 X 10
o Arnold Press 3 X 12

W1/D4 Hybrid
o Hybrid:
o Straight Bar Bicep Curls 4 X 15
o Incline Dumbbell Curls 4 X 10
o Straight Bar Tricep Pushdown 4 X 15
o Standing Rope Tricep Overhead Extension 4 X 15
o Bench Dips 4 X 20
o 20 Min Treadmill Walk – 15 Incline – 3.0 Speed
 W1/D5 Legs + Abs
o Legs + Abs
o Kettlebell Deadlift To Squat 1 X 40
o Smith Machine Squats 4 X 10
o Quad Extensions 3 X 20
o Narrow Stance Leg Press 4 X 15
o Standing Calf Rises 5 X 20
o Shoulder Tap Plank 4 X 20
o Kneeling Rope Crunches 3 X 50

W2/D1 Legs + Shoulders

o Legs + Shoulders
o Abduction Machine 3 X 20
o Barbell Sumo Deadlifts 5 X 5
o Wide Stance Dumbbell Squat 3 X 10
o Wide Stance Leg Press 4 X 10
o Glute Hyperextensions 4 X 20
o Facepulls 3 X 15
o Seated Dumbbell Shoulder Press 4 X 12

W2/D2 Hybrid
o Hybrid:
o Barbell Chest Press 3 X 12
o Incline Dumbbell Chest Press 4 X 15
o Straight Bar Cable Bicep Curls 3 X 12
o Barbell Reverse Bicep Curls 3 X 12
o Push-Ups 4 X 10
o Straight Bar Tricep Pushdown 3 X 20
o Seated Dumbbell Tricep Extension 3 X 15 Each Side
 W2/D3 Legs + Abs
o Legs + Abs:
o Glute Bridges 3 X 12
o Barbell Hip Thrusts 7 X 7
o Stiff Leg Dumbbell Deadlifts 3 X 10
o Hamstring Curls 4 X 12
o Abduction Machine 4 X 20
o Leg Lifts 3 X 12
o Ski Abs 3 X 30

W2/D4 Back + Cardio

o Back + Cardio:
o Rear Delt Barbell Row 5 X 12
o Barbell Row (Supinated Grip With Pause) 4 X 10
o Seated V-Bar Cable Row 4 X 10
o Bent Over Single Arm Dumbbell Rows 4 X 10 Each Side
o Stationary Bike Sprints (30 Sec On 30 Sec Rest) Each Side
o Stationary Bike Sprints (30 Sec On 30 Sec Rest) 1 X 15 Min

W2/D5 Legs + Cardio

o Legs + Cardio:
o Banded Crab Walks 2 X 30 Steps (15 Each Leg)
o Narrow Stance Smith Machine Front Squat 4 X 10
o Barbell Reverse Lunges 4 X 8 Each Side
o B-Stance Db Deadlift 4 X 10 Each Side
o Dumbbell Hip Thrust 4 X 12
o Treadmill Sprints (45 Sec At 3.0-4.0 Then 15 Sec Sprints At 8.0 + For
The Whole 10 Min) 1 X 10 Min
 W3/D1 Legs
o Legs:
o Elevated Glute Bridges 1 X 100
o Barbell Hip Thrust 4 X 10
o Goblet Squat 3 X 15
o Foot Elevated Dumbbell Lunges 3 X 10 Each Side
o Hamstring Curls 3 X 20
o Standing Calf Raise (With Hold) 4 X 20

W3/D2 Back
o Back:
o Wide Grip Pulldown 4 X 15
o Deadlifts 4 X 12
o Smith Machine Bent Over Rows 3 X 10
o Reverse Pec Deck 3 X 12
o Assisted Pullups 4 X 10
o 20 Min Stairmaster – Level 6 – No Hands

W3/D3 Legs + Shoulders

o Legs + Shoulders:
o Step-Ups 4 X 10 Each Side
o Dumbbell Bulgarian Split Squats 3 X 10 Each Side
o High And Wide-Leg Press 3 X 15
o Dumbbell Walking Lunge 3 X 30 Steps (15 Each Leg)
o Military Press 4 X 10
o Arnold Press 3 X 12

W3/D4 Hybrid
o Straight Bar Bicep Curl 4 X 15
o Incline Dumbbell Curls 4 X 10
o Straight Bar Tricep Pushdown 4 X 15
o Standing Rope Tricep Overhead Extension 4 X 15
o Bench Dips 4 X 20
o 20 Min Treadmill Walk – 15 Incline – 3.0 Speed
 W3/D5 Legs + Abs
o Legs + Abs:
o Kettlebell Deadlift Squat 1 X 40
o Smith Machine Squats 4 X 10
o Quad Extensions 3 X 20
o Narrow Stance Leg Press 4 X 15
o Standing Calf Raises 5 X 20
o Shoulder Tap Plank 4 X 20
o Kneeling Rope Crunches 3 X 50

W4/D1 Legs + Shoulders

o Legs + Shoulders:
o Abduction Machine 3 X 20
o Sumo Deadlifts 5 X 5
o Wide Stance Leg Press 4 X 10
o Glute Hyperextensions 4 X 20
o Face Pulls 3 X 15
o Seated Dumbbell Shoulder Press 4 X 12

W4/D2 Hybrid
o Hybrid:
o Barbell Chest Press 3 X 12
o Incline Dumbbell Chest Press 4 X 15
o Straight Bar Cable Bicep Curls 3 X 12
o Barbell Reverse Bicep Curls 3 X 12
o Push-Ups 4 X 10
o Straight Bar Tricep Pushdown 3 X 20
o Straight Bar Tricep Extension 3 X 15 Each Side
 W4/D3 Legs + Abs
o Legs + Abs:
o Glute Bridges 3 X 12
o Barbell Hip Thrusts 7 X 7
o Stiff Leg Dumbbell Deadlifts 3 X 10
o Hamstring Curls 4 X 12
o Adduction Machine 4 X 20
o Leg Lifts 3 X 12
o Ski Abs 3 X 30

W4/D4 Back + Cardio

o Back + Cardio:
o Rear Delt Barbell Row 5 X 12
o Barbell Row (Supinated Grip With Pause) 4 X 10
o Seated V-Bar Cable Row 4 X 10
o Bent Over Simple Arm Dumbbell Rows 4 X 10 Each Side
o Stationary Bike Sprints (30 Sec On 30 Sec Rest) 1 X 15 Min

W4/D5 Legs + Cardio

o Legs + Cardio:
o Banded Crab Walks 2 X 30
o Narrow Stance Smith Lunges 4 X 8 Each Side
o Barbell Reverse Lunges 4 X 8 Each Side
o B-Stance Dumbbell Deadlift 4 X 10 Each Side
o Dumbbell Hip Thrust 4 X 12
o Treadmill Sprints (45 Sec At 3.0-4.0 Then 15 Sec Sprints At 8.0+ For
The Whole 10 Min) 1 X 10 Min
 W5/D1 Legs + Abs
o Legs + Abs:
o Barbell Banded Hip Thrust (Constant Tension) 4 X 10
o Heels Elevated High Bar Squat (Deep Squat) 5 X 10
o Single Leg Hamstring Curls 4 X 12
o Stiff Leg Deadlifts 4 X 15
o Quad Extensions 4 X 15-20
o Hanging Leg Lifts 4 X 20
o
o Glute Burn-Out
o Frog Jumps 100
o Banded Abduction 100

W5/D2 Hybrid + Cardio

o Hybrid + Cardio:
o Arnold Press 4 X 10
o Single Arm Cable Lateral Raises 4 X 12 Each Side
o Pullups 3 X Max
o Seated Wide Grip Row 3 X 15
o Wide Grip Lat Pulldowns 3 X 20
o Incline Bicep Curls 3 X 10
o Lying Skull Crushers 3 X 12
o Hanging Leg Lifts 4 X 20
o 2 Mile Run In 20 Mins

W5/D3 Legs + Shoulders

o Legs + Shoulders:
o Elevated Db Deadlifts 4 X 8
o Front Foot Elevated Lunges 4 X 10 Each Side
o B-Stance Hip Thrust 4 X 12 Each Side
o Hack Squats Or Wide Stance Squats 4 X 12
o Abduction Machine 4 X 20
o Standing Db Shoulder Press 4 X 12
o Bent Over Db Kickbacks 4 X 15 Each Side
 W5/D4 Hybrid
o Hybrid:
o Behind The Neck Press 4 X 10
o Pullups 4 X Max
o Dumbbell Chest Press 4 X 12
o Single Arm Db Row 4 X 12 Each Side
o Narrow Grip Lat Pulldowns 3 X 15
o Seated Db Shoulder Press 3 X 12
o Barbell Bicep Curls 3 X 10
o Standing Rope Tricep Extension 3 X 12

W5/D5 Legs
o Legs Death:
o Low Bar Squat 4 X 10
o Lying Hamstring Curls 4 X 10 Each Side
o Smith Machine Reverse Lunge 4 X 10 Each Side
o Narrow Stance Leg Press 4 X 15
o Smith Machine Banded Hip Thrust (Continuous Reps) 4 X 20
o B-Stance Db Deadlift 3 X 10 Each Side
o Rope Crunches 4 X 50

W6/D1 Legs/Hip Thrusts

o Legs/Hip Thrusts:
o Barbell Hip Thrust (Stop And Pause) 4 X 8
o Front Foot Elevated Db Lunges 4 X 10 Each Side
o High And Wide Leg Press 4 X 15
o Lying Hamstring Curls 4 X 12
o Adduction Machine 4 X 20
o Weighted Glute Hyperextension 3 X 15
o Weighted Standing Calf Raises 4 X 20
W6/D2 Hybrid Upper
o Hybrid Upper:
o Military Press 4 X 10
o Db Front Raise 4 X 12
o Landmine Chest Press 4 X 12
o Db Chest Press 3 X 15
o Pullup 4 X Max
o Hanging Leg Lifts 4 X 20
o Kneeling Rope Crunches 4 X 50

W6/D3 Legs/Squat
o Legs/Squat:
o B-Stance Squat 4 X 10 Each Side
o Bulgarian Split Squat 4 X 10 Each Side
o Goblet Squat 4 X 15
o Quad Extensions 4 X 20
o Foot Eleveated Db Lunges 4 X 10 Each Side
o
o Glute Burn Out
o Cable Kickbacks 3 X 20 Each Side
o Banded Crab Walks 3 X 20 Steps (10 Each Side)

W6/D4 Hybrid Upper

o Hybrid Upper:
o Barbell Drag Curl 4 X 15
o Hammer Curls 4 X 15
o Straight Bar Tricep Pushdown 4 X 20
o Straight Rope Tricep Overhead Extensions 4 X15
o Assisted Dips 4 X 12
o Military Press 4 X 12
o Dumbbell Front Rise 3 X 15
o Dumbbell Lateral Raise 3 X 15
o
 W6/D5 Legs/Deadlifts
o Legs/Deadlifts:
o Bb Deadlift 4 X 10 Each Side
o B-Stance Bb Deadlift 4 X 8 Each Side
o B-Stance Db Deadlift 4 X 10
o Db Reverse Lungs 3 X 10 Each Side
o Single Leg Hamstring Curl 4 X 12 Each Side
o Banded Hip Thrust 3 X 15
o Dumbbell Standing Calf Raises 3 X 60
o Plyo Lunge 3 X 20 (10 Each Leg)

W7/D1 Legs + Abs

o Legs + Abs:
o Barbell Banded Hip Thrust 4 X 10
o Heels Eleveated High Bar Squat (Deep Squat) 5 X 10
o Single Leg Hamstring Curls 4 X 12
o Stiff Leg Deadlifts 4 X 15
o Quad Extensions 4 X 15-20
o Hanging Leg Lifts 4 X 20
o
o Glute Burn-Out
o Reverse Frog Pumps 100
o Banded Abduction 100

W7/D2 Hybrid + Cardio

o Hybrid + Cardio:
o Arnold Press 4 X 10
o Cable Single Arm Lateral Raises 4 X 12 Each Side
o Pullups 3 X Max
o Seated Wide Griprow 3 X 15
o Wide Grip Lat Pulldowns 3 X 20
o Incline Bicep Crushers 3 X 12
o Hanging Leg Lifts 4 X 20
o 2 Mile Run 20 Min X 10 Min Run
 W7/D3 Legs + Shoulders
o Legs + Shoulders:
o Deficit Deadlift 4 X 8
o Front Foot Elevated Lunges 4 X 10 Each Side
o B-Stance Hip Thrust 4 X 12
o Hack Squats Or Wide Stance Squats 4 X 12
o Abduction Machine 4 X 20
o Standing Db Shoulder Press 4 X 12
o Bent Over Db Kickbacks 4 X 15 Each Side

W7/D4 Hybrid
o Hybrid:
o Behind The Neck Press 4 X 10
o Pullups 4 X Max
o Dumbbell Chest Press 4 X 12
o Bent Over Single Arm Db Row 4 X 12
o Narrow Grip Lat Pulldowns 3 X 15
o Seated Db Shoulder Press 3 X 12
o Bb Bicep Curls 3 X 10
o Standing Rope Tricep Extension 3 X 12

W7/D5 Legs
o Legs:
o Low Bar Squat 4 X 10
o Lying Hamstring Curl 4 X 10
o Smith Machine Reverse Lunge 4 X 10 Each Side
o Narrow Stance Leg Press 4 X 15
o Smith Machine Banded Hip Thrust (Continuous Reps) 4 X 20
o B-Stance Db Deadlift 3 X 10 Each Side
o Rope Crunches 4 X 50
 W8/D1 Legs/Hip Thrusts
o Legs/Hip Thrusts:
o Barbell Hip Thrust (Stop And Pause) 4 X 8
o Front Foot Elevated Db Lunges 4 X 10 Each Side
o High And Wide Leg Press 4 X 15
o Lying Hamstring Curls 4 X 12
o Adduction Machine 4 X 20
o Weighted Glute Hyperextension 3 X 15
o Weighted Standing Calf Raises 4 X 20

W8/D2 Hybrid Upper

o Hybrid Upper:
o Military Press 4 X 10
o Db Front Raise 4 X 12
o Landmine Chest Press 4 X 12
o Db Chest Press 3 X 15
o Pullup 4 X Max
o Hanging Leg Lifts 4 X 20
o Kneeling Rope Crunches 4 X 50

W8/D3 Legs/Squat
o Legs/Squat:
o B-Stance Squat 4 X 10 Each Side
o Bulgarian Split Squat 4 X 10 Each Side
o Goblet Squat 4 X 15
o Quad Extensions 4 X 20
o Foot Elevated Db Lunges 4 X 10 Each Side
o
o Glute Burn Out:
o Cable Kickbacks 3 X 20 Each Side
o Banded Crab Walks 3 X 20 Steps (10 Each Side)
 W8/D4 Hybrid Upper
o Hybrid Upper:
o Barbell Drag Curl 4 X 15
o Hammer Curls 4 X 15
o Straight Bar Tricep Pushdown 4 X 20
o Standing Rope Tricep Overhead Extension 4 X 15
o Assisted Dips 4 X 12
o Military Press 4 X 12
o Dumbbell Front Raises 3 X 15
o Dumbbell Lateral Raise 3 X 15

W8/D5 Legs/Deadlifts
o Legs/Deadlifts:
o Deficit Bb Deadlift 4 X 10 Each Side
o B-Stance Bb Deadlift 4 X 8 Each Side
o B-Stance Db Deadlift 4 X 10
o Db Reverse Lunges 3 X 10 Each Side
o Single Logs Hamstring Curl 4 X 12 Each Side
o Banded Hip Thrust 3 X 15
o Dumbbell Standing Calf Raises 3 X 60
o Plyo Lunge 3 X 20 (10 Each Leg)

W9/D1 Legs/Hip Thrust

o Legs/Hip Thrust:
o Kneeling Kickbacks 3 X 100 (50 Each Leg)
o Bb Hip Thrusts 10 X 10
o Wide Stance Leg Press 3 X 12
o Narrow Stance Leg Press 3 X 12
o Hamstring Curl Machine 3 X 20
o Kettlebell Deadlift To Squat 3 X 10
o Plyo Sumo Squats 3 X 12
o Banded Hamstring Curl 3 X 50
o Banded Step Out 3 X 20 (10 Each Leg)
 W9/D2 Hybrid Upper
o Hybrid Upper:
o Db Single Arm Row 4 X 10 Each Side
o Cable Seated Wide Grip Row 4 X 12
o Wide Grip Lat Pulldown 3 X 12
o Cable Chest Flys 4 X 15
o Dumbbell Incline Chest Press 4 X 12
o Hanging Leg Lifts 4 X 20
o Decline Sit Up 4 X 20
o Bicycle Springs: 10 Guided Bicycle Sprints 45 Sec

W9/D3 Legs/Deadlift
o Legs/Deadlift:
o Banded Crab Walk 3 X 20 Steps (10 Each Leg)
o Sumo Deadlift (3 Sec Down) 4 X 10
o Step Ups 4 X 10 Each Side
o Db Stiff Leg Deadlift 3 X 20
o B-Stance Db Deadlift 3 X 10 Each Side
o Db Walking Lunges 3 X 20 (10 Each Leg)
o Plyo Sumo Squat 3 X 15
o Banded Glute Bridges 1 X 100

W9/D4 Hybrid Upper

o Hybrid/Upper:
o Barbell Bicep Curl 4 X 20
o Alternating Bicep Curl 4 X 24 (12 Each Arm)
o Assisted Dips 4 X 15
o Straight Bar Tricep Pushdown 4 X 20
o Overhead Tricep Extension 4 X 12
o Hanging Leg Lifts 4 X 20
o Decline Sit Up 4 X 20
 W9/D5 Legs/Squats
o Legs/Squats:
o Narrow Stance Bb Front Squats 7 X 7
o Bulgarian Split Squat 4 X 10 Each Side
o Elevated Goblet Squat 4 X 10
o Barbell Walking Lunges 4 X 20 Steps (10 Each Leg)
o Single Leg Quad Extension 4 X 12 Each Side
o Cable Kickbacks 3 X 20 Each Side
o Bodyweight Drop Squats 1 X 100

W10/D1 Legs/Hip Thrust

o Legs/Hip Thrust:
o Kneeling Kickbacks 2 X 100 (50 Each Leg)
o Bb Hip Thrusts 10 X 10
o Wide Stance Leg Press 3 X 12
o Narrow Stance Leg Press 3 X 12
o Hamstring Curl Machine 3 X 20
o Kettlebell Deadlift To Squat 3 X 10
o Plyo Sumo Squats 3 X 12
o Banded Hamstring Curl 3 X 50
o Banded Step Out 3 X 20 (10 Each Leg)

W10/D2 Hybrid Upper

o Hybrid Upper:
o Db Single Arm Row 4 X 10 Each Side
o Cable Seated Wide Grip Row 4 X 12
o Wide Grip Lat Pulldown 3 X 12
o Cable Chest Flys 4 X 15
o Dumbbell Incline Chest Press 4 X 12
o Hanging Leg Lifts 4 X 20
o Decline Sit Up 4 X 20
o Bicycle Sprints: 10 Guided Bicycle Sprints 45 Sec
 W10/D3 Legs/Deadlift
o Legs/Deadlift:
o Banded Crab Walk 3 X 20 Steps (10 Each Leg)
o Sumo Deadlift (3 Sec Down) 4 X 10
o Step Ups 4 X 10 Each Side
o Db Stiff Leg Deadlift 3 X 20
o B-Stance Db Deadlift 3 X 10 Each Side
o Db Walking Lunges 3 X 20 (10 Each Leg)
o Plyo Sumo Squat 3 X 15
o Banded Glute Bridges 1 X 100

W10/D4 Hybrid Upper

o Hybrid Upper:
o Barbell Bicep Curl 4 X 20
o Altenating Bicep Curl 4 X 24 (12 Each Arm)
o Assisted Dips 4 X 15
o Straight Bar Tricep Pushdown 4 X 20
o Overhead Tricep Extension 4 X 12
o Hanging Leg Lifts 4 X 20
o Decline Sit Up 4 X 20

W10/D5 Legs/Squats
o Legs/Squats:
o Narrow Stance Bb Front Squats 7 X 7
o Bulgarian Split Squat 4 X 10 Each Side
o Elevated Goblet Squat 4 X 10
o Barbell Walking Lunges 4 X 20 Steps (10 Each Leg)
o Single Leg Quad Extension 4 X 12 Each Side
o Cable Kickbacks 3 X 20 Each Side
o Bodyweight Drop Squats 1 X 100