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, Tris 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, Tris 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 |
