Day 01
Monday
3 SET SUPERSET WARMUP Band Pull Aparts: 20 reps palms down Band Pull Aparts: 20 reps palms up Band or DB Good Mornings: 20 reps
4 SET CIRCUIT 2-Stop Push-ups: 20 reps DB ISO Rows: 20 total reps DB ISO Arnold Press: 20 total reps
4 SET CIRCUIT Alternating DB ISO Curls: 10 reps per arm Lateral/Front Raise: 6 Rep Progression DB Tricep Extensions: 25 reps
ONE TIME ARM FINISHER Double DB Curls: 50 reps Band Pushdowns: 50 reps Double DB Hammer Curls: 50 reps Double DB Tricep Kickbacks: 50 reps
5-6 SET SUPERSET Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds
*No Rest
CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 02
Tuesday
4 SET IGNITER Mountain Climbers: 1 minute Jump Squats: 1 minutes *Low Rest
5 SET SUPERSET DB Stationary Reverse Lunges: 10 reps per leg DB Front Squats: 20 reps
5 SET SUPERSET DB Stationary Lunges: 10 reps per leg DB Thrusters: 15-20 reps
ONE TIME FINISHER Plank on Hands: 1 minute Goblet Squats: 1 minute Plank Right: 1 minute Bodyweight Squats: 1 minute Plank Left: 1 minute
CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 03
Wednesday
3 SET SUPERSET WARMUP Band Pull Aparts: 20 reps palms down Band Pull Aparts: 20 reps palms up Band or DB Good Mornings: 20 reps
4 SET SUPERSET Flat DB Bench Press: 20 reps Winding DB Bench Press: 20 reps DB Shrugs: 20 reps
4 SET SUPERSET One-Arm Rows: 15 reps per arm DB Shrugs: 20 reps
2X THROUGH Incline DB Press: 20 reps DB Bent Over Row (palms down): 20 reps Incline DB Fly: 20 reps DB Bent Over Row (palms up): 20 reps DB Shrugs: 20 reps
5-6 SET SUPERSET Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 04
Thursday
4 SET SUPERSET Bodyweight Step-ups: 1 minute DB Single-Leg Deadlifts: 10 reps each leg Single-Leg Glute Bridges 10 reps each leg
4 SET SUPERSET Alternating DB Step-ups: 1 minute DB Deadlifts: 1 minute DB Weighted Glute Bridges: 20 reps
2X THROUGH Jumping Stationary Lunges: 1 minute Band Good Mornings: 1 minute Bodyweight Squat Hold: 1 minute Goblet Squats: 1 minute
CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 05
Friday
3 SET SUPERSET WARMUP Band Pull Aparts: 20 reps palms down Band Pull Aparts: 20 reps palms up Band or DB Good Mornings: 20 reps
3 SET SUPERSET Bench Dips: 20 reps Upright Rows: 20 reps Single-Arm Military Press: 10 reps each arm
3 SET SUPERSET DB Bicep Curls: 28 Method DB Overhead Tricep Extension: 28 Method
3 SET SUPERSET Flat Chest Press: 20 reps (3 second lower on all reps) DB Arrows: 20 reps Deficit Push-ups: 20 reps DB T’s: 20 reps
3 SET SUPERSET Banded Bicep Curls: 25 reps Banded Tricep Pushdowns: 25 reps Band Pull Aparts: 50 reps (vary grips)
5-6 SET SUPERSET Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline