WEEK 1 & 2

CIRCUIT 1

Repeat 2-3 Times
Wide-Grip Lat Pull-down 15-20 Reps
Seated Incline Dumbbell Press 15-20 Reps
Wide-Stance Barbell Squat 15-20 Reps
Preacher Curls 15-20 Reps
Seated Cable Row 15-20 Reps
Narrow Stance Barbell Squat 15-20 Reps
Skull-Crushers 15-20 Reps
Seated Dumbbell Shoulder Press 15-20 Reps
Front Barbell Squat 15-20 Reps

WEEK 1 & 2

CIRCUIT 2

Repeat 2-3 Times
Seated Arnold Presses 15-20 Reps
Wide Push-ups (Knees) 15-20 Reps
Soft Knee Barbell Deadlift 15-20 Reps
Reverse Grip Lat Pull-down 15-20 Reps
Seated Incline Dumbbell Curls 15-20 Reps
Soft Knee Barbell Deadlift 15-20 Reps
Triceps Rope Push-downs 15-20 Reps
Standing Calf Raises 15-20 Reps
Soft Knee Barbell Deadlift 15-20 Reps

WEEK 3 & 4

Day 1

Glutes and Abs
Squats 3 Sets x 10 Reps
Weighted Hip Thrusts 3 Sets x 12 Reps
Deadlifts 3 Sets x 10 Reps
Single-leg Squat 3 Sets x 10 Reps
Band Side-Steps (abduction) 3 Sets x 20 Reps
Weighted Straight-Leg Crunch 3 Sets x 20 Reps
Heals-to-Ceiling Crunches 3 Sets x 20 Reps
Bicycle Crunches 3 Sets x 20 Reps

WEEK 3 & 4

Day 2

Shoulders, Tri™s and Cardio
Dumbbell Shoulder Press 3 Sets x 10 Reps
Dumbbell Front Delt Raises 3 Sets x 10 Reps
45 Degree Lying Lateral Raises 3 Sets x 10 Reps
Rear Delt Rope Pulls 3 Sets x 10 Reps
Narrow Push-ups 3 Sets x 15 Reps
Incline Bench Skullcrushers 3 Sets x 10 Reps
CARDIO - Repeat 6 Times
Stepmill 3 Minutes
Jump Lunges 20
Bicycle Crunches 25

WEEK 3 & 4

Day 3

Chest and Abs
Incline Chest Press 3 Sets x 10 Reps
Wide Push-ups 3 Sets x 20 Reps
Dumbbell Pullovers 3 Sets x 10 Reps
Cable Flyes 3 Sets x 10 Reps
Up-Up/Down-Down Plank Push-ups 3 Sets x 20 Reps
V-ups 3 Sets x 12 Reps
Swiss Ball Ab Tucks 3 Sets x 12

WEEK 3 & 4

Day 4

Glutes, Hamstrings and Calves
Quads: Pre-fatigue Leg Extensions 3 Sets x 20 Reps
Walking Lunges 3 Sets x 20 Reps
Wide Barbell Squat 3 Sets x 20 Reps
Zercher Step-ups 3 Sets x 10 Reps (each side)
Lying Leg Curls 3 Sets x 12 Reps
Weighted Hyperextensions 3 Sets x 12 Reps
Standing-Calf Raises 3 Sets x 20 Reps
Seated-Calf Raises 3 Sets x 20 Reps

WEEK 3 & 4

Day 5

Back, Bicep and Cardio
Wide-grip Lat Pull-down 3 Sets x 12 Reps
Narrow-grip Lat Pull-down 3 Sets x 12 Reps
Lying Incline Bench Dumbbell Rows 3 Sets x 12 Reps
Cable Straight Arm Pushdown 3 Sets x 12 Reps
Alternating Bicep Curls 3 Sets x 10 Reps (each side)
Concentration Curls 3 Sets x 10 Reps (each side)
Rope Cable Curls 3 Sets x 15

WEEK 3 & 4

Day 6

Legs and Abs
Leg Press 4 Sets x 10 Reps
Single-leg Squat 3 Sets x 10 Reps
Leg Extensions 4 Sets x 10 Reps
Sumo Squats 3 Sets x 10 Reps (each side)
Deadlifts 4 Sets x 10 Reps
Seated-Calf Raises 3 Sets x 20 Reps
Standing-Calf Raises 3 Sets x 20 Reps
Side Crunches 3 Sets x 20 Reps (each side)
Scissor Kicks 3 Sets x 20 Reps
Reverse Crunches 3 Sets x 20 Reps

WEEK 5 & 6

Day 1

Glutes & Abs
Dumbbell Goblet Squats 4 Sets x 20 Reps
Weighted Step-ups 3 Sets x 20 Reps (10 Each Side)
Weighted Hip Thrusts 3 Sets x 20 Reps
Side-lying Hip Raise with Isometric Leg Raise 3 Sets x 10 Reps (10 Each Side)
Glute Bridge with Plate 4 Sets x 10 Reps
1 Minute Plank 3 Times
Plank Toe Taps 3 Sets x 20 Reps(10 each)
Standard Crunch 3 Sets x 25 Reps
Reverse Crunch with Straight Legs 3 Sets x 20 Reps

WEEK 5 & 6

Day 2

Shoulders, Tri™s and Cardio
Side Lateral Raise 3 Sets x 10 Reps
Single- Dumbbell Snatch 3 Sets x 10 Reps (each side)
Arnold Presses 3 Sets x 10 Reps
Upright Rows 3 Sets x 10 Reps
Rear-delt Flyes (last set drop-set) 3 Sets x 10 Reps
Overhead Tripepts Press 3 Sets x 10 Reps
Dips 3 Sets x 10 Reps
Ropes Push Downs 3 Sets x 10 Reps
Cardio of Your Choice 20 Minutes

WEEK 5 & 6

Day 3

Chest and Abs
Barbell Bench Press 3 Sets x 10 Reps
Decline Push-ups (feet elevated) 3 Sets x 10 Reps
Incline Dumbbell Pullovers 3 Sets x 10 Reps
Side-to-Side Push-ups 3 Sets x 10 Reps
Flat Bench Dumbbell Flyes 3 Sets x 10 Reps
Single-arm Hammer Strength Press 3 Sets x 10 Reps
1 Minute Plank Super-set with Spidermans 3 Sets x 12 (each side)
V-ups 3 Sets x 12
Ab Swiss Ball Tucks 3 Sets x 12

WEEK 5 & 6

Day 4

Glutes, Hamstrings and Calves
Leg Press (feet high and wide) 4 Sets x 12 Reps
Barbell Good Mornings 4 Sets x 10 Reps
Barbell Squat 4 Sets x 6 Reps
Cable Standing Abductor (moving out) 3 Sets x 10 Reps (each side)
Barbell Straight Leg Deadlift 3 Sets x 10 Reps
Super-set with Seated Leg Curls 3 Sets x 10 Reps
Jump Rope 3 Sets x 100 Times
Donkey Calf Raises 3 Sets x 20 Reps
Seated Calf Raises 3 Sets x 20 Reps

WEEK 5 & 6

Day 5

Back, Bicep and Cardio
Pull-ups (assisted) 3 Sets x 10 Reps
One-armed Rows 3 Sets x 10 Reps (each side)
Seated Rows 3 Sets x 10 Reps
Supermans 3 Sets x 10 Reps
Incline Conceited Curls 3 Sets x 10 Reps
Twenty-ones 3 Sets x 21 Reps
In & Out Curls 3 Sets x 10

WEEK 5 & 6

Day 6

Legs and Abs
Deep Barbell Squat 4 Sets x 12 Reps
Leg Extensions
Super-Set with Step-ups 3 Sets x 12 Reps
Walking Lunges (long stride) 3 Sets x 12 Reps (each side)
Walking Lunges (short stride) 4 Sets x 20 Reps (10 each leg)
Swiss Ball Leg Curls 3 Sets x 12 Reps (10 each leg)
Knee, knee, Double Knee (abs) 3 Sets x 10 Reps
Criss-Cross Abs 3 Sets x 20 Reps (each side)
Mountain Climbers 3 Sets x 20 Reps
Elbow Plank with Leg Lifts 3 Sets x 20 Reps (10 each leg)

WEEK 7 & 8

Day 1

Shoulders, Tris, Cardio
Close-grip Push-ups 3 Sets x 20 Reps
Cable Triceps Extensions (each arm) 3 Sets x 10 Reps
Overhead Triceps DB Press 3 Sets x 10 Reps
BB Squat Press 3 Sets x 12 Reps
Rear Dealt Cable Pulls 3 Sets x 12 Reps
Arnold DB Presses 3 Sets x 10 Reps
Lateral Raises (last set drop set) 4 Sets x 10 Reps
Sprint HIIT 30 sec on 30 sec off 20 minutes

WEEK 7 & 8

Day 2

Glutes, Hams, Abs
Single Leg Hip Thrusts 3 Sets x 10 Reps
BB Straight Leg Deadlifts 3 Sets x 12 Reps
Super-set Seated Leg Curls 3 Sets x 12 Reps
DB Curtsy Lunges (10 each) 3 Sets x 20 Reps
Single-Leg Deadlift 3 Sets x 12 Reps
BB Hip Thrusts (10 sec pause at top) 3 Sets x 6 Reps
Straight Leg Sit-up 3 Sets x 20 Reps
Side-lying Sit-up (each side) 3 Sets x 12 Reps
Hanging Leg Raise 3 Sets x 12 Reps

WEEK 7 & 8

Day 3

Back, Biceps, Cardio
Parallel-Grip Pull-ups 3 Sets x 5-8 Reps
Wide-Grip Seated Rows 3 Sets x 12 Reps
Straight-Bar Pushdowns 3 Sets x 12 Reps
BB Bent Over Rows 3 Sets x 12 Reps
Incline Bicep Curls 3 Sets x 12 Reps
Hammer Curls 3 Sets x 12 Reps
BB Bicep Curls 3 Sets x 12
In & Out Curls 3 Sets x 12

WEEK 7 & 8

Day 4

Leg, Abs, Calves
Leg Extensions 3 Sets x 12 Reps
Super-set Stationary Lunges 3 Sets x 12 Reps
Seated Leg Curls (or substitute) 3 Sets x 12 Reps
Single Leg DB Bench Squat (10 each) 3 Sets x 20 Reps
Jump Squats 4 Sets x 10 Reps
Leg Press (heavy weight) 3 Sets x 10 Reps
Seated Calf Raise 3 Sets x 20 Reps
Standing Calf Raise 3 Sets x 20 Reps
Weighted Swiss Ball Crunch 3 Sets x 15 Reps
Swiss Ball Ab Roll Out 3 Sets x 15 Reps

WEEK 7 & 8

Day 5

Chest & Abs
Pec Deck Fly 4 Sets x 12 Reps
BB Bench Press 4 Sets x 10 Reps
Incline Chest Press Machine 4 Sets x 10 Reps
Decline DB Chest Press 4 Sets x 10 Reps
Cable Chest Fly 4 Sets x 10 Reps
Wide Push-ups 3 Sets x 10 Reps
Medicine Ball Russian Twists 3 Sets x 12
Medicine Ball Ab Toe Touches 3 Sets x 20
Medicine Ball Straight Leg Sit-ups 3 Sets x 12

WEEK 7 & 8

Day 6

Glutes & Calves
BB Sumo Deadlifts 4 Sets x 12 Reps
Single-Leg Split Squat 4 Sets x 12 Reps
Walking Lunges (10 down, 10 back) 4 Sets x 20 Reps
Swiss Ball Leg Curls 3 Sets x 12 Reps
Weighted Glute Bridge 3 Sets x 15 Reps
BB Hip Thrusts 3 Sets x 20 Reps
Donkey Calf Raises 3 Sets x 20 Reps
Standing Calf Raises 3 Sets x 20 Reps
Leg Press Calf Press 3 Sets x 20 Reps

WEEK 9 & 10

Day 1

Shoulders, Tris & Cardio
Seated DB Press (1 warm up set) 3 Sets x 6-8 Reps
Single-Arm Machine Press 3 Sets x 6-8 Reps
Rear Deal Rope Face Pulls 3 Sets x 6-8 Reps
Seated DB Lateral Raises 3 Sets x 6-8 Reps
DB Rear Delt Flyes 3 Sets x 6-8 Reps
Close Grip Chest Press 3 Sets x 6-8 Reps
Super-set with Skull crushers 3 Sets x 6-8 Reps
Triceps Rope Pushdowns 3 Sets x 6-8 Reps
Super-set with Triceps Rope Extensions 3 Sets x 6-8 Reps
Overhead DB Triceps Press 3 Sets x 6-8 Reps
HIIT Cardio 20 Minutes

WEEK 9 & 10

Day 2

Glutes, Hams & Abs
Deep Squats (1 warm up set) 5 Sets x 5 Reps
BB Hip Thrusts 5 Sets x 5 Reps
Bulgarian Split Squat 5 Sets x 5 Reps
Walking BB Lunges 3 Sets x 10 (5 each) Reps
Super-set with Squats 3 Sets x 5 Reps
Glute Kickbacks 5 Sets x 5 Reps (5 each)
Seated Leg Curl 5 Sets x 5 Reps
Knee, Knee, Double Knee 3 Sets x 10 Reps
Medicine Ball Russian Twists 3 Sets x 20 Reps
Medicine Ball Toe Touches 3 Sets x 20 Reps

WEEK 9 & 10

Day 3

Back, Biceps, Cardio
Wide-grip Lat Pull-down 3 Sets x 6-8 Reps
Seated Rows 3 Sets x 6-8 Reps
One Arm DB Row (each arm) 3 Sets x 6-8 Reps
Close Grip Smith Machine Pull-ups 3 Sets x 6-8 Reps
Single Arm Preacher Curl (each arm) 3 Sets x 6-8 Reps
Seated Alternating DB Curls (each arm) 3 Sets x 6-8 Reps
Single Arm Cross Body Cable Curls (each arm) 3 Sets x 6-8 Reps
HIIT Cardio 20 Minutes

WEEK 9 & 10

Day 4

Leg & Calves
Leg Extensions (1 warm-up set) 5 Sets x 5 Reps
Deep Wide Squat 5 Sets x 5 Reps
Smith Machine Static Lunge 5 Sets x 5 Reps
Straight Leg Deadlift 5 Sets x 5 Reps
Lying Leg Curl (Single Leg) (1 warm up) 5 Sets x 5 Reps
Weighted Hyperextension 5 Sets x 5 Reps
Standing Calf Raise (drop-set heaviest to fatigue) 2 Times
Seated Calf Raise (drop-set heaviest to fatigue)/td> 2 Times

WEEK 9 & 10

Day 5

Chest & Abs
Narrow Push-ups 3 Sets x 6-8 Reps
Super-set with Weighted Bench Dips 3 Sets x 6-8 Reps
BB Flat Bench Press 3 Sets x 6-8 Reps
Incline Chest Press Machine 3 Sets x 6-8 Reps
Cable Crossovers 3 Sets x 6-8 Reps
Cable Chest Scoops 3 Sets x 6-8 Reps
Plank In & Out (Thrusts) 3 Sets x 20 Reps
Plank Hip Dips 3 Sets x 20 Reps
Ab Rope Crunches 3 Sets x 20 Reps
Russian Twists 3 Sets x 20 Reps

WEEK 9 & 10

Day 6

Glutes, Calves & Cardio
Bulgarian Split Squat 5 Sets x 5 Reps (each)
BB Hip Thrusts 5 Sets x 5 Reps
BB Side Lunges 5 Sets x 5 Reps
Side-lying Hip Raises 3 Sets x 8 Reps (each)
Cable Glute Kickbacks 3 Sets x 6-8 Reps
Super-set with Cable Abduction 3 Sets x 6-8 Reps
Donkey Calf Raises 3 Sets x 20 Reps
Seated Calf Press 3 Sets x 20 Reps
Standing Calf Press 3 Sets x 20 Reps

WEEK 11 & 12

Day 1

Chest & Back
DB Press + Incline DB Press + DB Flyes 3 Sets x 8 Reps
Push-Ups + Cable Crossovers + Cable Scoops 3 Sets x 8 Reps
Cable Bent over Rows + Cable Pushdowns + Renegade Rows 3 Sets x 8 Reps
Lat Pull-downs + Seated Rows + DB Pullover 3 Sets x 8 Reps

WEEK 11 & 12

Day 2

Arms & Abs
Incline DB Curls + Standing BB Curls + Cable Cross-body curls 3 Sets x 8 Reps
Preacher Curls + Cable Conceited Curls + Hammer Curls 3 Sets x 8 Reps
Rope Pushdowns + Rope Overhead Extensions + Skull-crushers 3 Sets x 8 Reps
Overheard DB Triceps Press + narrow Push-Ups + Bench Dips 3 Sets x 8 Reps
Swiss Ball Crunches + Weighted Stability Ball Twists + Swiss Ball Tucks 3 Sets x 8 Reps
Bicycles + Hanging Leg Raises + Mountain Climbers 3 Sets x 8 Reps

WEEK 11 & 12

Day 3

Legs
Leg Press + Walking DB Lunges + BB Squats 3 Sets x 8 Reps
Stiff Leg DL + Lying Hamstring Curls + Alternating Jump lunges 3 Sets x 8 Reps
Leg Extensions + Zercher Step-ups + Jump Squat 3 Sets x 8 Reps
Standing Calf + Seated Calf + Jump Rope (100) 3 Sets x 8 Reps

WEEK 11 & 12

Day 4

Shoulders & Abs
DB Press + Lateral Raise + Rear Delt Raise 3 Sets x 8 Reps
Front BB Delt Raise + BB Upright Rows + BB Press 3 Sets x 8 Reps
Single Arm DB Snatch + Rope Face Pulls + Jump Rope (100) 3 Sets x 8 Reps
Reverse Crunch + V-Ups + Plank Hip Dips 3 Sets x 8 Reps
Side Crunches + Plank Thrusts + Plank Jacks 3 Sets x 8 Reps

WEEK 11 & 12

Day 5

Cardio Circuit

2 x 20-25 Minutes

Jump Rope 100 Revolutions
Mountain Climbers 1 minute
Jump Rope 100 Revolutions
Pop Squats 1 minute
Jump Rope 100 Revolutions
Push-ups 1 minute
Jump Rope 100 Revolutions
Alternating Ab Toe Touches 1 minute
Jump Rope 100 Revolutions
Jump Lunges 1 minute
Jump Rope 100 Revolutions
Burpees 1 minute

WEEK 11 & 12

Day 6

Cardio Giant Sets
1 DB Flat Bench Press 3 Sets x 12 Reps
1 BB DL Stiff Legged 3 Sets x 12 Reps
1 Bent Over Row 3 Sets x 12 Reps
1 Mountain Climbers 3 Sets x 50 Reps
2 Squat Press 3 Sets x 12 Reps
2 BB Walking Lunges 3 Sets x 12 Reps
2 DB Plie Squat 3 Sets x 12 Reps
2 Bicycle Crunches 3 Sets x 50 Reps
3 Hyper extensions 3 Sets x 12 Reps
3 Pull-ups 3 Sets x 12 Reps
3 Push-ups 3 Sets x 12 Reps
3 Jump Rope 100 Revolutions