SPS - THE WORKOUTS

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WORKOUT DAYS -Eachphaseoftheprogramhasworkoutdays.Repeattheworkoutdayswithout

skippingaday.Forexample,inphase1,afterday4,yournextworkoutwouldbeday1again.Donot
skiparoundworkoutdays.Restdaysareuptoyou.Irecommendworkingout5daysaweekand
resting2daysifyouwantaquickjumpstartintotheprogram.Minimumworkoutdayswouldbe4
daysperweek.

HereisanExamplefora2WeeksWorkoutSchedule:
MonDay1workout

MonDay2workout

MonDay3workout

MonDay4workout

TueDay2workout

TueDay3workout

TueDay4workout

TueDay1workout

WedDay3workout

WedDay4workout

WedDay1workout

WedDay2workout

ThursDay4workout

ThursDay1workout

ThursDay2workout

ThursDay3workout

FriDay1workout

FriDay2workout

FriDay3workout

FriDay4workout

Satrest

Satrest

Satrest

Satrest

Sunrest

Sunrest

Sunrest

Sunrest

TIP - Allyouhavetorememberiswhatdayyouworkedonlast,thiswayitiseasiertokeepupwiththe
routineinsteadoftryingtomatchtheworkoutdaysspecificallywiththedaysoftheweek.

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SPS - THE WORKOUTS

REST DAYS FOR ALL 4 WORKOUT PHASES -Takerestdaysaccordingtohowyoufeel.Minimumof1

restdayaweekisamust.Mostwillfindtheneedtotakemorerestdaysduringthefirst2weeksof
training.Afterwards,yourmuscleswillstarttoadapttotheworkoutsandwillrespondwithless
soreness.Getting68hoursofsleeppernightisamustforpropermusclerecovery.Youcanstillwork
yourmuscleifyoufeelalittlesorenessjustaslongasitdoesntfeelpainful.
REST TIMES BETWEEN SETS Everyphaseasspecificresttimes.Iencourageyoutouseastopwatch
totracktheamountofrestbetweeneveryset.Thiswillensureyourheartratestayselevatedandthat
youhavehighintensityworkoutseverytimetoburnmorebodyfat.Toincreasetheintensityofyour
workouts,youcanshortentheresttimebetweenyoursetsORincreaseyourweighttofurtherchallenge
yourself.
SUPERSETS Supersetsare2exercisesperformedbacktobackwithnorestinbetween.Theycanbe
ononopposingmuscles.ForEx:{Back/Chest};{Biceps/Triceps};{Quads/Hamstrings}Supersetscan
alsobedonedoing2exercisesbacktobackonthesamemusclegroup.ForEx:{BenchPress/Dumbbell
Flys};{BarbellCurls/DumbbellHammerCurls}.Anytimeyouseea/between2exercises,it
representsasuperset.

TRISETS Sameasasuperset,exceptits3exercisesinarownonstopinsteadof2.
AMOUNT OF WEIGHT TO USE Pickaweightthatyoucanperformtherepetitionneededforthat
exercise.Ifyoustartedtheprogram,itsalwayssafertostartoffalittlelighterandpyramidyourwayup
asthesetsprogress.Makesurewhenyouestablishaweightusedforanexercise,makesureitisheavy
enoughwhereyouhavedifficultyfinishingthelastrepoftheset.

SPS - THE WORKOUTS

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EXERCISE SUBSTITUTIONS SeeExerciseSubstitutionPrintOut

PHASE1WORKOUTS(Weeks14)Resttimesforthisphaseare90secb/teachset.
Repeatalltheworkoutdaysfor4weeksbeforemovingontoPhase2.

DAY 1
PushUps(warmup)

1020reps

FlatBenchpress/BentoverBarbellRow

3setsof12

3setsof12

SeatedMilitaryPress/StandingBarbellShrugs

2setsof12

2setsof15

StandingBarbellCurls/SeatedBodyWeightDips
1stset

BarbellSquat

2setsof15

LyingLegCurl

2setsof12

2setsofmaxreps/70%0f

2setsof15

StandingCalfRaises/RunningInPlace(weighted) 1setof20

DeclineSitUps

1setof90sec

4setsof15secon,15secrest

SPS - THE WORKOUTS

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DAY 2
JumpingJacks(WarmUps)

1520Secs

InclineDumbbellChestpress/WideChinUps

2setsof12

2setsof12

StandingDumbbellShoulderPress/StandingDumbbellShrugs

2setsof12

2setsof15

SeatedDumbbellCurls(botharms)/Seateddumbbelloverheadext 2setsof12

2setsof12

DumbbellWalkingLunges/DumbbellStiffLegDeadlift
3PositionCalfRaises

2sets(20yards)

2setsof12

20repsperposition,3positionstotal(90reps)

BicycleCrunch/MountainClimbers

4setsof20

4setsof30sec

SPS - THE WORKOUTS

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DAY 3

20seceachexercise,nonstopb/texercises=1set10SetsTotalRest90secto2minutesb/tsets
BodyWeightSquats

DynamicPushups

4secProneCobras

JumpingJacks
MountainClimbers

DAY 4
20seceachexercise,nonstopb/texercises=1set
HighKnees
HalfBurpees
ReverseCrunch
*REPEATALL4WORKOUTDAYSFOR4WEEKS

10SetsTotal Rest60secb/tsets

SPS - THE WORKOUTS

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PHASE2WORKOUTS(Weeks58)Resttimesforthisphaseare90secb/teachset.
Repeatalltheworkoutdaysfor4weeksbeforemovingontoPhase3.
*DBstandsforDumbbell
*BWstandsforBodyWeight
DAY 1
InclineBenchPress/DBFlatFlys

4setsof10reps

SidetoSidePushups

3setsof30sec

BarbellCleanandPress

3setsof10

SideLaterals/FrontRaise

4setsof10reps

1dropsetof10repson1stset,(tillfailureonother
2dropsets)

*Choose3dumbbellsofdifferentweight,the1stdo10reps,thengrabthelighterdumbbellanddo10reps,then
grabthelightestdumbbellanddo10morereps.Performallwithoutrestinbetween.

SkullCrushers/TricepKickbacks

4setsof10 4setsof10

SidetoSideHeelTouches/JumpRope/JumpingLunges3setsof20sec3setsof20sec3setsof20sec

*NOTE:EACHSETmeansfinishingall3exercisesinarow.Donotrestb/tthe3exercises.
15secrestb/tEACHSET

SPS - THE WORKOUTS

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DAY 2
50WideGripChins

(Asmanysetsasittakes,performasquicklyaspossible,)

DeadLifts

5setsof10

PreacherCurl/DBHammerCurl/DBShrugs

6setsof106setsof106setsof10

KneetoElbows

3setsof20secon,20secrest

3setsof20secon,20secrest

BarbellSquats/BWWalkingLunges

3Setsof10

BarbellStiffLegDeadLift

5Setsof12

SeatedCalfRaise/KneetoElbowPlank

3setsof253setsof20sec

LyingOneLegToeTouch

4setsof20secon 20secrest

HandSlidingCrunches

DAY 3

3setsof20yards

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SPS - THE WORKOUTS

DAY 4
20seceachexercise,nonstopb/texercises=1set
Burpees
StepUpTaps
180JumpSquats
SidetoSideJumps
Hydraulics

*REPEATALL4WORKOUTDAYSFOR4WEEKS

10setstotal

Rest90secb/tsets

SPS - THE WORKOUTS

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PHASE3WORKOUTS(12DAYSOFMETABOLICPOWERTRAINING)Resttimesforthisphase
are90secb/teachset.Repeatworkoutdays3timesregardlessifpass12daysbefore
movingontoPhase4.
*NORESTDAYSFORTHENEXT12DAYSIFPOSSIBLE.

DAY 1
HeavyBarbellSquats

5setsof12,8,5,5,5

HeavyInclineBenchPress

5setsof10,5,5,5,5

WeightedDips

5setsof15,7,5,5,5

(asmanysetsasittakes)

6setsof12,8,5,5,5,5,

100Hanginglegraises

DAY 2
HeavyDeadLifts

WideChinUps

6setstillfailure(ifrepsareover10,useadumbbellforaddedresistance)

HeavyUprightRows

5setsof12,6,6,6,6

StandingMilitaryPress

5setsof12,8,5,5,5,

DeclineSitUps

4setsof15secon,15secrest

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DAY 3
FrontSquatandPress

5setsof12,5,5,5,5

HeavyBicepCurls/Shrugs

5setsof8,5,5,5,5

LegPress

5setsof12,6,6,6,6

5setstillfailure

*PerformdropsetonLASTSETONLY.Minimumof3drops.
(6reps,dropweight,failurerepsthendropweight,failurerepsthendropweight,failurerepsthen
dropweight)

TIP Mustkeepverystrictforminthisphaseduetothedecreaseinrepsonyourexercisesand
increaseinweightused.Makesureyouincreaseyourweightgradually,pyramidingupfromthe
1stsetoftheexercisetopreventinjury.Ifyourunsureiftheweightistooheavy,haveaspotter
spotyouuntilyouareconfidentontheamountofweightyoucanhandlefortheamountofreps
youneed.

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PHASE4WORKOUTS(Weeks912)Resttimesforthisphaseare60secb/teachset.You
willcontinuetoperformtheworkoutinthisphaseasamaintenanceprogramonceyour
donewiththe12weeks.Ifyouresatisfiedwithyourbodyattheendofthe12weeks,keep
usingthesameamountofweighttomaintain.Ifyouwanttobecomemoreleanandripped,
continuetoaddweighttoyourexercises.
NOTE:Asyougoupintheamountofweightyoulift,DONOTINCREASETHEAMOUNTOF
CALORIESYOUEATONADAILYBASISsoyourbodycancontinuetoburnmorebodyfat.If
youdoincreaseyourcaloriesasyougetstronger,youwilladdmoremusclemassandyour
fatburningwillstop.
DAY 1
FlatDBPress

4setsof8

Do20secofLyingToeTouchesduringeachrestperiod

FlatDBFly

3setsof8

Do20secofLyingToeTouchesduringeachrestperiod

StandingBarbellCurls

4setsof8

PreacherCurls

3setsof8

Burpees

8setsof20secon20secrest

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DAY 2
WidePullUps

3setstillfailure

(15WidePushUpsduringrestperiods)

TBarRows

3sets10

(10ProneCobrasduringrestperiods)

BackExtw/SideLateral

3setsof12

(10ProneCobrasduringrestperiods)

CableTricepsExt(vbarorrope)

4setsof8

(15closegrippushupsduringrestperiods)

OneArmDBExt

3sets12

(15closegrippushupsduringrestperiods)

LyingToeTouches/ReverseCrunch/Circles

3setsof20sec/20sec/20sec

*Rest60secb/tthetrisets

DAY 3
StandingDBPress/BarbellShrugs

5setsof85setsof15

(20secElbowKneeCrunchduringrestperiods)

BarbellFrontRaises(totheceiling)/Plateshrugs5setsof85setsof15

(20secElbowKneeCrunchduringrestperiods)
3PositionCalfRaises

JumpingKneeTucks/RockingGetUps

*Rest20secb/tsupersets

30repseachposition,90repstotal

6setsof20sec/20sec

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DAY 4
BarbellSquat/DBWalkingLunges/JumpingLunges

3setsof103setsof15yards(20repsfor
StationaryLunges)3setsof20

StiffLegDeadlifts/OneLegToeTouch

4sets12

HoppingSquats/SteppingTaps

6setsof20sec/20sec

Rest60secb/teachTriset

5setsof20sec/20sec/20sec

4sets12

*Rest20secb/tsupersets

DAY 5
10MINFUNCTIONALCARDIO

JumpingJacks/MountainClimbers/AirJacks

SPS - THE WORKOUTS

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DAY 6
InclineBenchPress

4setsof8

(1015widepushupsduringrestperiods)

Dips (*Leanforwardtoworkonchest)

3setstillfailure(1015widepushupsduringrestperiods)

StandingDBAlternatingCurl

3setsof8

(1015widepushupsduringrestperiods)

StandingDBHammerCurls(botharms) 3dropsets

(1015widepushupsduringrestperiods)
(minof3droppersettillfailure)

4secPushUps/SidetoSidePushUps/SidePlanks

3setsof20sec/20sec/20sec(eachside)

*Rest60secb/ttrisets

DAY 7
DeadLifts

3setsof12

OneArmDumbbellRow/ProneCobras

4setsof8 4setsof10

SkullCrushers/BenchDips

4sets12

JumpingLunges/LyingHandtoHeelTouches
*Rest20secb/tsupersets

4setstillfailure

4setsof20sec/20sec

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DAY 8
StandingBarbellMilitaryPress/BehindBackBarbellShrugs

4setsof8

Sidelaterals/FrontRaises

4setsof8

4setsof8

SeatedCalfRaises

4setsof20

JumpingJacks/DeclineSitups

6setsof20sec/20sec

*Rest20secb/tsupersets

4setsof15

5setsof12(eachleg)

DAY 9
BodyWeightSquats (WarmUps)

100reps(Asmanysetsasittakes)

BarbellCrabWalks

5setsof20yardsorreps

LegExtension

1DropSet(min5drops)

DBLegCurl/OneLegToeTouch

5setsof12

*Rest20secb/tsupersets

HalfBurpees/CrunchKneeHolds

*Rest20secb/tsupersets

6setsof20sec/20sec

SPS - THE WORKOUTS

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DAY 10
10MINFUNCTIONALCARDIO

JumpingJacks/MountainClimbers/AirJacks

Rest60secb/teachTriset

5setsof20sec/20sec/20sec

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