Day 01
Monday
CHEST & BACK
CHEST & BACK
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
PUSH-UPS
2 sets of 50 reps
Choose difficulty Break up however you want Rest 3 minutes between sets
PULL-UPS
If available or bodyweight rows 2 sets of 40 reps
Switch up grips Rest 3 minutes between sets
5 SET TRI-SET
Flat DB Bench Press: 20 reps Hold in Locked out Position: 20 seconds Flat DB Fly: 20 reps
5 SET TRI-SET
DB Bent Over Rows: 20 reps DB Bent Over Row ISO Hold: 20 seconds DB Upright Rows: 20 reps
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 02
Tuesday
ARMS & SHOULDERS
ARMS & SHOULDERS
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
1 SET XTRA CHEST & BACK ISOMETRIC WARMUP
Push-ups (Hold right above ground): 2 minutes (take as many breaks as needed) Pull-ups or Bodyweight Rows: 2 minutes (take as many breaks as needed)
5 SET SUPERSET
Alternating Regular/Hammer Curls: 20 reps Double Dumbbell Bicep Curls (90 degree ISO): 1 minute
5 SET SUPERSET
DB Skullcrushers: 20 reps Band Pushdowns or Skullcrushers Holds: 1 minute
5 SET SUPERSET
Alternating DB Regular/Hammer Press: 20 reps Overhead Hold Lockout Active Shoulder: 1 minute
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 03
Wednesday
LEGS
LEGS
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
3 SETS - 1 MINUTE EACH
Regular Air Squat Squat Hold (in the bottom) Squat Jumps Then 1 minute rest
TIME FRAME TRAINING
Isometric Lunges: 4 minutes total (2 minutes per side) Air Squats: Max reps in 3 minutes DB Stiff Leg Deadlift: 4 minutes max reps
HIPS: 2-3 SETS
Fire Hydrant – regular: 25 reps Fire Hydrant Circles – one way: 25 reps Fire Hydrant Circles – the other way: 25 reps
CALF RAISES
Standing: 200 reps Go up the stairs (20 reps at on each stair)
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 04
Thursday
CHEST & BACK
CHEST & BACK
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
500 REPS (5 SETS)
Incline Bench Press: 25 reps DB Arrows: 25 reps Flat Bench Press: 25 reps DB Shrugs: 25 reps
500 REPS (5 SETS)
Push-ups: 25 reps One Arm Rows Overhand: 25 reps each arm Bench Dips: 25 reps Band Rows: 25 reps
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 05
Friday
ARMS
ARMS
ELEVATED CORE WARMUP: 15 MINUTES
Weighted Crunches: Max reps in 5 minutes Weighted Bicycle Crunches: Max reps 3 minutes Stiff Leg Deadlifts: Max reps in 4 minutes Supermans: Max reps in 3 minutes
ARM TORTURE
2 Times Through, 50 reps each Can’t put them down, can’t move on till you complete
DB Cross-body Curls DB Overhead Tricep Extensions DB Hammer Curls DB Tricep Kickbacks
2 SET SUPERSET
Band Curls: 50 reps Band Tricep Pushdowns
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Ab Wheels: 10 sets of 10 reps, 10 sec rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 06
Saturday
WALKIING LUNGES
WALKIING LUNGES
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800