Professional Documents
Culture Documents
1.
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.
1.
TRISETS Sameasasuperset,exceptits3exercisesinarownonstopinsteadof2.
AMOUNT OF WEIGHT TO USE Pickaweightthatyoucanperformtherepetitionneededforthat
exercise.Ifyoustartedtheprogram,itsalwayssafertostartoffalittlelighterandpyramidyourwayup
asthesetsprogress.Makesurewhenyouestablishaweightusedforanexercise,makesureitisheavy
enoughwhereyouhavedifficultyfinishingthelastrepoftheset.
1.
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
1.
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
1.
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
1.
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
1.
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
1.
DAY 4
20seceachexercise,nonstopb/texercises=1set
Burpees
StepUpTaps
180JumpSquats
SidetoSideJumps
Hydraulics
*REPEATALL4WORKOUTDAYSFOR4WEEKS
10setstotal
Rest90secb/tsets
1.
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
1.
10
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.
1.
11
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
1.
12
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
1.
13
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
1.
14
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
1.
15
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
1.
DAY 10
10MINFUNCTIONALCARDIO
JumpingJacks/MountainClimbers/AirJacks
Rest60secb/teachTriset
5setsof20sec/20sec/20sec
16