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 |