COLLECTION 1

DYNAMIC CIRCUITS
 COLLECTION 1 | DYNAMIC CIRCUITS | UPPER BODY
INCLINE CHEST PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

UNDERHAND ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

OVERHEAD TRICEP EXTENSION

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

KNEE RAISE HAMMER CURL

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS)

SHOULDER PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

J ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS)

TRICEP DIP (IF APPLICABLE)

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

BICEP CURL LEG EXTENSION

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS)

LATERAL RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)
 COLLECTION 1 | DYNAMIC CIRCUITS | LOWER BODY
SUMO SQUAT CALF RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

BENCH STEP UP
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS)

GLUTE PULL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

GOBLET SQUAT KNEE DRIVE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

REVOLVING LUNGES
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

HANGING SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

CORNER LUNGE KNEE DRIVE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS)

SMALL RANGE DEADLIFT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS) SET 1 (20 REPS) SET 2 (16 REPS) SET 3 (12 REPS)

LUNGE WOODCHOP HEEL LIFT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS) SET 1 (10/10 REPS) SET 2 (8/8 REPS) SET 3 (6/6 REPS)
 COLLECTION 1 | DYNAMIC CIRCUITS | TOTAL BODY
BENCH SQUAT TAP
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS)

STRAIGHT LEG LIFT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS)

UNDERHAND BENT-OVER ROW

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS)

REVERSE LUNGE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS)

KNEELING TRICEP KICKBACK

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS) SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS) SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS) SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS)

STEP UP SUMO SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET (8/8 REPS) SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS) SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS) SET 1 (8/8 REPS) SET 2 (8/8 REPS) SET 3 (8/8 REPS)

DUAL HAMMER CURL

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS) SET 1 (16 REPS) SET 2 (16 REPS) SET 3 (16 REPS)
 COLLECTION 1 | DYNAMIC CIRCUITS | UPPER BODY
CHEST FLY TO HEX PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

SINGLE-ARM ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS)

TWISTING CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

FRONT RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

TWISTING CHEST PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

J ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS)

UNDERHAND TRICEP KICKBACK

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

W CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

UPRIGHT ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)
 COLLECTION 1 | DYNAMIC CIRCUITS | LOWER BODY
BULGARIAN SPLIT SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

CORNER LUNGE KNEE DRIVE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS)

GLUTE GOBLET SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

HIP THRUST OPENER (IF APPLICABLE)

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

1½ SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

PASSING LOADED REVERSE LUNGE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (24 REPS) SET 2 (24 REPS) SET 3 (24 REPS) SET 1 (24 REPS) SET 2 (24 REPS) SET 3 (24 REPS) SET 1 (24 REPS) SET 2 (24 REPS) SET 3 (24 REPS) SET 1 (24 REPS) SET 2 (24 REPS) SET 3 (24 REPS)

ADDUCTOR SQUAT SIDE LEG LIFT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS)

WIDE SUMO NARROW SQUAT PULSE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

GOODMORNING
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

Consult with your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and eating plan.
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COLLECTION 2
SCULPT & DEFINE
 COLLECTION 2 | SCULPT & DEFINE | TOTAL BODY
INCLINE CHEST PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

GOODMORNING
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

REVERSE QUAD FOCUS LUNGE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6)

HAMMER CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

OVERHEAD TRICEP EXTENSION

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

WEIGHTED L HOLD
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (60 SECS) SET 2 (45 SECS) SET 3 (30 SECS) SET 1 (60 SECS) SET 2 (45 SECS) SET 3 (30 SECS) SET 1 (60 SECS) SET 2 (45 SECS) SET 3 (30 SECS) SET 1 (60 SECS) SET 2 (45 SECS) SET 3 (30 SECS)

INCLINE CHEST PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS)

REVERSE LUNGE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS)

HAMMER CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS)
 COLLECTION 2 | SCULPT & DEFINE | CHEST & BACK
CHEST PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

PULLOVER
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

CHEST FLY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

BENT-OVER TWISTING ROW

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

HEX PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

CLOSE GRIP ROW

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

INCLINE FLY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

INCLINE J ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS)

WEIGHTED PUSH-UP ROW

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)
 COLLECTION 2 | SCULPT & DEFINE | LEGS
NARROW GOBLET SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

1½ DEADLIFT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

LONG STRIDE ISOMETRIC LUNGE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6)

BENCH TAP SUMO SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

CORNER LUNGE SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6) SET 1 (6/6) SET 2 (6/6) SET 3 (6/6)

QUAD BURNER CALF RAISE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

SQUAT AROUND THE BENCH

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)
 COLLECTION 2 | SCULPT & DEFINE | SHOULDERS, GLUTES, & ABS
SHOULDER PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS)

HEEL DIG
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

LATERAL RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS)

SUMO DEADLIFT SUMO SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

UPRIGHT ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS) SET 1 (7,7,7 REPS) SET 2 (7,7,7 REPS) SET 3 (7,7,7 REPS)

REVERSE LUNGE LEG KICKBACK

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

10 AND 2 SHOULDER RAISE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (7,6,5,4,3,2,1 REPS) SET 1 (7,6,5,4,3,2,1 REPS) SET 1 (7,6,5,4,3,2,1 REPS) SET 1 (7,6,5,4,3,2,1 REPS)
 COLLECTION 2 | SCULPT & DEFINE | BIS & TRIS
M CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

REVERSE CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

TRICEP PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

CONCENTRATION CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS) SET 1 (12/12 REPS) SET 2 (12/12 REPS) SET 3 (12/12 REPS)

90-DEGREE CURL EXTERNAL ROTATION

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)

TRICEP KICKBACK
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)

Consult with your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and eating plan.
© 2023 BODi. All rights reserved. All third-party trademarks are the property of their respective owners.
COLLECTION 3
THE BUILD
 COLLECTION 3 | THE BUILD | CHEST
INCLINE CHEST FLY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS)

SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS)

CHEST PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS)

SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS)

INCLINE CHEST PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS)

SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS)

CHEST FLY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS)

SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS) SET 4 (8 REPS) SET 5 (8 REPS)

HEX PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (10 REPS) SET 3 (8 REPS) SET 1 (12 REPS) SET 2 (10 REPS) SET 3 (8 REPS) SET 1 (12 REPS) SET 2 (10 REPS) SET 3 (8 REPS) SET 1 (12 REPS) SET 2 (10 REPS) SET 3 (8 REPS)

SET 4 (6 REPS) SET 5 (4 REPS) SET 6 (2 REPS) SET 4 (6 REPS) SET 5 (4 REPS) SET 6 (2 REPS) SET 4 (6 REPS) SET 5 (4 REPS) SET 6 (2 REPS) SET 4 (6 REPS) SET 5 (4 REPS) SET 6 (2 REPS)

STANDING CHEST FLY

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS) SET 1 (8 REPS) SET 2 (8 REPS) SET 3 (8 REPS)
 COLLECTION 3 | THE BUILD | BACK & ABS
MID-BACK ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS)

TWISTING HIP FLY

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS)

REAR DELT FLY

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS) (6 REPS) (8 REPS) (10 REPS) (12 REPS)

J ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(6/6 REPS) (8/8 REPS) (10/10 REPS) (12/12 REPS) (6/6 REPS) (8/8 REPS) (10/10 REPS) (12/12 REPS) (6/6 REPS) (8/8 REPS) (10/10 REPS) (12/12 REPS) (6/6 REPS) (8/8 REPS) (10/10 REPS) (12/12 REPS)

CLOSE GRIP ROW

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
(6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS) (6 REPS)
 COLLECTION 3 | THE BUILD | ARMS
W CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

REVERSE CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

HAMMER CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (R) (21 REPS) SET 2 (L) (21 REPS) SET 1 (R) (21 REPS) SET 2 (L) (21 REPS) SET 1 (R) (21 REPS) SET 2 (L) (21 REPS) SET 1 (R) (21 REPS) SET 2 (L) (21 REPS)

OVERHEAD TRICEP EXTENSION

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

CLOSE GRIP PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

TRICEP KICKBACK – PALM UP, PALM DOWN, PALM IN

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (R) (21 REPS) SET 2 (L) (21 REPS) SET 1 (R) (21 REPS) SET 2 (L) (21 REPS) SET 1 (R) (21 REPS) SET 2 (L) (21 REPS) SET 1 (R) (21 REPS) SET 2 (L) (21 REPS)

RECIPROCATING NEUTRAL CURL

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
(24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS)

RECIPROCATING HAMMER CURL

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
(24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS) (24 REPS)
 COLLECTION 3 | THE BUILD | LEGS
SIDE-TO-SIDE SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

REVERSE LUNGE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

DEADLIFT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
(12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS)

BULGARIAN SPLIT SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12/12 REPS) (10/10 REPS) (8/8 REPS) (6/6 REPS) (12/12 REPS) (10/10 REPS) (8/8 REPS) (6/6 REPS) (12/12 REPS) (10/10 REPS) (8/8 REPS) (6/6 REPS) (12/12 REPS) (10/10 REPS) (8/8 REPS) (6/6 REPS)

SUMO SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)

WALKING LUNGES
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
(12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS) (12 REPS)

STEP UP ADDUCTOR SQUEEZE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(6/6 REPS) (5/5 REPS) (4/4 REPS) (3/3 REPS) (6/6 REPS) (5/5 REPS) (4/4 REPS) (3/3 REPS) (6/6 REPS) (5/5 REPS) (4/4 REPS) (3/3 REPS) (6/6 REPS) (5/5 REPS) (4/4 REPS) (3/3 REPS)

SQUAT WITH CALF RAISE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
(12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS) (12 REPS) (10 REPS) (8 REPS) (6 REPS)
 COLLECTION 3 | THE BUILD | SHOULDERS & ABS
SHOULDER PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS)

UPRIGHT ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS)

KNEE TWIST
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS) SET 1 (45 SECS) SET 2 (45 SECS) SET 3 (45 SECS)

LATERAL RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS)

FRONT RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS)

ARNOLD PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS)

REAR DELT RAISE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS) SET 1 (10 REPS) SET 2 (10 REPS) SET 3 (10 REPS)

REVERSE-GRIP SHOULDER PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6 REPS) SET 2 (6 REPS) SET 3 (6 REPS) SET 1 (6 REPS) SET 2 (6 REPS) SET 3 (6 REPS) SET 1 (6 REPS) SET 2 (6 REPS) SET 3 (6 REPS) SET 1 (6 REPS) SET 2 (6 REPS) SET 3 (6 REPS)

STEERING WHEEL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)

Consult with your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and eating plan.
© 2023 BODi. All rights reserved. All third-party trademarks are the property of their respective owners.
COLLECTION 4
NO EXCUSES
 COLLECTION 4 | NO EXCUSES | CHEST & BACK
CHEST PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS)

CLOSE GRIP ROW

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS)

ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS)

HEX PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS) SET 1 (8 REPS) SET 2 (10 REPS) SET 3 (12 REPS)

REAR DELT FLY

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

SQUEEZE PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)

REAR FLY PULSE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)
 COLLECTION 4 | NO EXCUSES | LEGS
BULGARIAN SPLIT SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS)

SUMO SQUAT
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

LONG LUNGE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS) SET 1 (6/6 REPS) SET 2 (6/6 REPS) SET 3 (6/6 REPS)

SQUAT CALF RAISE

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)
 COLLECTION 4 | NO EXCUSES | SHOULDERS, BIS, & TRIS
SHOULDER PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

HAMMER CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

CLOSE GRIP PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

UPRIGHT ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

NEUTRAL CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

OVERHEAD TRICEP EXTENSION

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

FRONT RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)

REVERSE CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS) SET 1 (30 SECS) SET 2 (30 SECS) SET 3 (30 SECS)
 COLLECTION 4 | NO EXCUSES | GLUTES & ABS
SQUAT PULL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

HEEL DIG
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

SUMO SQUAT BENCH TAP

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)
 COLLECTION 4 | NO EXCUSES | TOTAL BODY
INCLINE CHEST PRESS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

J ROW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

LATERAL RAISE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

WIDE CURL
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

REVERSE LUNGE TO SQUAT

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS) SET 1 (12 REPS) SET 2 (12 REPS) SET 3 (12 REPS)

BENCH SQUAT PRESS

WEEK 1 WEEK 2 WEEK 3 WEEK 4
SET 1 (7,6,5,4,3,2,1) SET 1 (7,6,5,4,3,2,1) SET 1 (7,6,5,4,3,2,1) SET 1 (7,6,5,4,3,2,1)

Consult with your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and eating plan.
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