Day 01
Monday
2 SET SUPERSET UPPER & LOWER BACK WARMUP
Shrugs: 50 reps Dumbbell Bent Over Rows: 50 reps Single-Leg DB Deadlift: 50 reps per side
4 SET SUPERSET
Dumbbell Push-ups: 15-20 reps Dumbbell Upright Rows: 15-20 reps Bottom of Push-up Hold: 30 seconds
“GET TO 100”
Regular Push-ups Double DB Hammer Curls DB Overhead Tricep Extensions DB Front Raises *Break up any way you want
5 SET SUPERSET
Weighted Crunches: 20-25 reps Russian Twists: 20-25 reps *Low 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
5 SET STARTER
Alternating Jumping Lunges: 1 minute Goblet Squat Hold: 1 minute *Low Rest
4 SET SUPERSET
Deficit Split Squat (stand on plate or stair): 10 reps per leg Bodyweight Squats (medium-stance): 20 reps
3 SET SUPERSET
Bodyweight Lunge: 20 reps per leg Bodyweight Squats (sumo-stance): 20 reps
3 SET SUPERSET
Plank on Hands: 30 seconds Plank on Forearms: 30 seconds *No Rest
CONDITIONING
15 minutes Walking on Incline with Dumbbells
Day 03
Wednesday
2 SET SUPERSET UPPER & LOWER BACK WARMUP
Shrugs: 50 reps Dumbbell Bent Over Rows: 50 reps Single-Leg DB Deadlift: 50 reps per side
4 SET SUPERSET
DB Neutral Grip Bench Press: 15 reps DB Winding Bench Press: 15 reps DB Arrows: 30 reps
4 SET SUPERSET
Incline DB Bench Press: 28 Method 7 regular, 7 slow motion, 7 halfway up, 7 halfway down
DB Upright Rows: 20-25 reps
3X THROUGH
Plank: 15 seconds Push-up Hold (half-way down): 15 seconds Push-up Hold (all the way down): 15 seconds Push-ups: 15 reps
5 SET SUPERSET
Weighted Crunches: 20-25 reps Russian Twists: 20-25 reps *Low 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 CIRCUIT
Bodyweight Squats: 1 minute Standing Broad Jump: 1 minute Mountain Climbers: 1 minute DB Weighted Glute Bridge: 1 minute max reps *Rest 1 minute
4 SET SUPERSET
DB Stiff Leg Deadlifts: 1 minute DB Weighted Step-ups: 1 minute
3 SET SUPERSET
Plank on Hands: 30 seconds Plank on Forearms: 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 05
Friday
2 SET SUPERSET UPPER & LOWER BACK WARMUP
Shrugs: 50 reps Dumbbell Bent Over Rows: 50 reps Single-Leg DB Deadlift: 50 reps per side
3 SET SUPERSET
Hammer Curls: 28 Method 7 regular, 7 slow motion, 7 halfway up, 7 halfway down
DB Overhead Tricep Extensions: 20 reps
3 SET SUPERSET
DB Lateral Raises: 28 Method 7 regular, 7 slow motion, 7 halfway up, 7 halfway down
Band Pull Aparts (cross-body, mixed-grip): 15 reps each way
3 SET SUPERSET
DB Rollbacks: 20 reps DB Tricep Kickbacks: 20 reps
5 SET SUPERSET
Weighted Crunches: 20-25 reps Russian Twists: 20-25 reps *Low Rest
CONDITIONING
Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline