WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

1/Date: ___ ___ ___ Beginner 40 45 seconds Medium (8-9 RM) 1/Program Weight

Dumbbell Squat
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Dumbbell Bench Press

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Bent-Over Row barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

2/Date: ___ ___ ___ Beginner 50 45 seconds Light (14-16 RM) 1/Program Weight

Romanian Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Lat Pulldown underhand grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Standing Shoulder Press barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Side Plank Hold

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

3/Date: ___ ___ ___ Beginner 40 45 seconds Medium (8-9 RM) 1/Program Weight

Deadlift sumo stance

1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Incline Dumbbell Bench Press neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Lat Pulldown wide grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Circuits Phase

4/Date: ___ ___ ___ Beginner 10 0 seconds 5 1/Program

V-Burn Challenge
A1

ET

Body-Weight Squat Hand Walkout from knees Single-Leg Deadlift Push-Up Jumping Jack Reverse Lunge overhead reach Pike Push-Up Mountain Climber

A2

A3

A4

A5

A6

A7

A8

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

5/Date: ___ ___ ___ Beginner 40 40 seconds Medium (8-9 RM) 1/Program Weight

Dumbbell Squat
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Dumbbell Bench Press

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Bent-Over Row barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

6/Date: ___ ___ ___ Beginner 50 40 seconds Light (14-16 RM) 1/Program Weight

Romanian Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Lat Pulldown underhand grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Standing Shoulder Press barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Side Plank Hold

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

7/Date: ___ ___ ___ Beginner 40 40 seconds Medium (8-9 RM) 1/Program Weight

Deadlift sumo stance

1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Incline Dumbbell Bench Press neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Lat Pulldown wide grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Circuits Phase

8/Date: ___ ___ ___ Beginner 10 0 seconds 5 1/Program

V-Burn Challenge
A1

ET

Body-Weight Squat Hand Walkout from knees Single-Leg Deadlift Push-Up Jumping Jack Reverse Lunge overhead reach Pike Push-Up Mountain Climber

A2

A3

A4

A5

A6

A7

A8

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

9/Date: ___ ___ ___ Beginner 40 35 seconds Medium (8-9 RM) 1/Program Weight

Dumbbell Squat
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Dumbbell Bench Press

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Bent-Over Row barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

10/Date: ___ ___ ___ Beginner 50 35 seconds Light (14-16 RM) 1/Program Weight

Romanian Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Lat Pulldown underhand grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Standing Shoulder Press barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Side Plank Hold

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

11/Date: ___ ___ ___ Beginner 40 35 seconds Medium (8-9 RM) 1/Program Weight

Deadlift sumo stance

1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Incline Dumbbell Bench Press neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Lat Pulldown wide grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Circuits Phase

12/Date: ___ ___ ___ Beginner 10 0 seconds 5 1/Program

V-Burn Challenge
A1

ET

Body-Weight Squat Hand Walkout from knees Single-Leg Deadlift Push-Up Jumping Jack Reverse Lunge overhead reach Pike Push-Up Mountain Climber

A2

A3

A4

A5

A6

A7

A8

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

13/Date: ___ ___ ___ Beginner 40 30 seconds Medium (8-9 RM) 1/Program Weight

Dumbbell Squat
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Dumbbell Bench Press

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Bent-Over Row barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

14/Date: ___ ___ ___ Beginner 50 30 seconds Light (14-16 RM) 1/Program Weight

Romanian Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Lat Pulldown underhand grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Standing Shoulder Press barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Side Plank Hold

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

15/Date: ___ ___ ___ Beginner 40 30 seconds Medium (8-9 RM) 1/Program Weight

Deadlift sumo stance

1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Incline Dumbbell Bench Press neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Lat Pulldown wide grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Plank Hold
1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Circuits Phase

16/Date: ___ ___ ___ Beginner 10 0 seconds 5 1/Program

V-Burn Challenge
A1

ET

Body-Weight Squat Hand Walkout from knees Single-Leg Deadlift Push-Up Jumping Jack Reverse Lunge overhead reach Pike Push-Up Mountain Climber

A2

A3

A4

A5

A6

A7

A8

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

17/Date: ___ ___ ___ Beginner 40 45 seconds Medium (8-9 RM) 2/Transition Weight

Romanian Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Dumbbell Bench Press neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Lat Pulldown neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Hand Walkout from knees

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

18/Date: ___ ___ ___ Beginner 50 45 seconds Light (14-16 RM) 2/Transition Weight

Dumbbell Upright Row external rotation

1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Push-Up
1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Reverse Lunge dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Modified Plank Hold one-arm reach

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

19/Date: ___ ___ ___ Beginner 40 45 seconds Medium (8-9 RM) 2/Transition Weight

Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Push Press barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Dumbbell Bent-Over Row

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Hand Walkout from knees

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Circuits Phase

20/Date: ___ ___ ___ Beginner 10 0 seconds 5 2/Transition

V-Burn Challenge
A1

ET

Body-Weight Squat Hand Walkout from knees Single-Leg Deadlift Push-Up Jumping Jack Reverse Lunge overhead reach Pike Push-Up Mountain Climber

A2

A3

A4

A5

A6

A7

A8

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

21/Date: ___ ___ ___ Beginner 45 45 seconds Medium (8-9 RM) 2/Transition Weight

Romanian Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Dumbbell Bench Press neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Lat Pulldown neutral grip

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Hand Walkout from knees

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

22/Date: ___ ___ ___ Beginner 55 45 seconds Light (14-16 RM) 2/Transition Weight

Dumbbell Upright Row external rotation

1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Push-Up
1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Reverse Lunge dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Modified Plank Hold one-arm reach

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Load Phase

A
Sets Reps Total

23/Date: ___ ___ ___ Beginner 45 45 seconds Medium (8-9 RM) 2/Transition Weight

Deadlift
1 2 3 4 5 6 7 8 9

10

11

12

B
Sets Reps Total

Push Press barbell or dumbbells

1 2 3 4 5 6 7 8 9

Weight
10 11 12

C
Sets Reps Total

Dumbbell Bent-Over Row

1 2 3 4 5 6 7 8 9

Weight
10 11 12

D
Sets Reps Total

Hand Walkout from knees

1 2 3 4 5 6 7 8 9 10 11 12

NOTES

WORKOUT Level Total Reps Rest Circuits Phase

24/Date: ___ ___ ___ Beginner 10 0 seconds 5 2/Transition

V-Burn Challenge
A1

ET

Body-Weight Squat Hand Walkout from knees Single-Leg Deadlift Push-Up Jumping Jack Reverse Lunge overhead reach Pike Push-Up Mountain Climber

A2

A3

A4

A5

A6

A7

A8

NOTES