WEEK 1:

CHEST AND PLYO DAY

1. Chest press w/barbell 4x12
20 jump squats
2. Lying chest fly 4x12
20 switch jump lunges (10 each leg)
3. Incline chest press 4x12
40 mountain climbers
4. Push-ups 4 sets to failure each set
20 bench hop overs

ARM DAY
1. Dumbbell (DB) curls: 4x10
2. Hammer curls: 4x10
3. Triceps kickbacks: 4x10
4. Overhead tricep extensions 4x10
5. Barbell curls 4x10
6. Bench dips 4x10

LEG DAY
1. Leg extensions 4x20
2. Sumo squats (with one dumbbell between legs) 4x20
3. Bulgarian split squats (bodyweight) 4x15 each leg
4. Hamstring curls with ball 4x20
5. Glute bridge with ball 4x20
6. Walking lunges w/DB 3x50 (so 25 each leg)

BACK DAY
1. Deadlifts 5x10
2. Bent over DB row (one knee on bench) 4x15
3. Lat pulldowns 3x15
4. T-bar row 3x15
5. Kettlebell swings 4x15
6. Lat pullovers 4x15

SHOULDERS
1. Standing shoulder press w/DB 4x12
2. Landmines 4x12 (take long barbell, place in corner and perform)
3. Reverse flys 4x12
4. Front DB raise 4x15
5. Lateral raise 4x15
6. Upright row 4x12
7. Plate front raise 4x10 (make sure this last move- the weight is heavy enough
that your shoulders are burning. It should be difficult to text at this point!)

LEG and AB DAY

1. Back squats 5x10 (barbell on back, in a squat rack)
2. Step-ups 4x15 (each leg)
3. Romanian deadlifts (stiff-legged) 4x15,12,8,6 (increase weight as reps
decrease)
4. Leg curls 4x12
5. DB reverse lunge 4x15 (each leg) Stand in one place, reverse lunge right foot
back, bring forward, repeat right foot 15 times, then switch.
6. Lying leg raises 4x20
7. Bicycles 4x20 (each leg)
8. Scissors 4x20 (each leg)
9. Plank 3 times, aim for 1 minute each (or way more if you can!)

WEEK 2:
CHEST DAY
1. Warm Up: with 3 sets of 15 push ups, on knees if you need to modify
2.4X15 Cable cross over’s from the top SSW 4x15 Mountain Climbers (each leg)
3.4X15 Dbell Pullovers SSW (25s) 4X15 Machine flat Press
4.4x15 Dbell Flat Bench Press SSW (15,20,25’S) 4x50 ft. plate pushes
5.4x15 Incline pushups SSW 4x10 smith machine -- reverse grip press 
6.4x6 Lateral Push ups on box or step SSW 4x15 decline sit up 

BOULDER SHOULDERS
1.4X6 Walk out push ups
2.4x10 dbell lateral raises  (12/15’s)
3.4x15 1-Arm dbell press  SSW (15’s) 4X10 dbell upright rows (15’s)
4.4x10 Candle stick front raises (15’S / 20’S) SSW 4X20 Quarter Laterals
5.4x10 Alternating curl press (15’s/20’s) SSW 4x10 push ups
6.3x30 rear delt rope pulls

BACK ATTACK
1.Warm up with 5 mins on the rower if you have access
2.4x10 Wide Grip pull down SSW 4x6 Heavy Reverse Grip pull down 
3.4x15 1 Arm dbell row (25’s/30’s) 4x10 Reverse Grip seated cable row SSW
4.4X20 Back extensions SSW 4x30 crunches
5.4x20 Standard Kettlebell swing (25/30 lbs)
6.3X10 Burpbees SSW 3X20 dbell shugs  (25’S)

LEG DAY
1.4x30 step walking lunges
2.4x15 Leg Extension 55lb, SQUEEZE EVERY REP SSW 4x30 Step walking pump
lunges 
3.4X15 Lying leg curl (40-50lbs) ssw 4x10 each leg Reverse Lunges
4.4x20,15,12,10 Barbell squats
5.4x20 Squat jumps (body weight)
6.4x15 Stationary step ups ssw 4x12 alternating jump lunges
7.4x15 Dbell Squats (15lbs) ssw 4x20 Lateral Squats

ARM DAY
1.4x15 Cable Tricep Push down (straight bar)
2.4x15 1arm dbell kick backs ssw 4x20 Overhead extensions
3.4x15 bench dips ssw 4x20 v ups (abs)
4.4x15 Alternating Bicep Concentration curls (15's / 20's)
5.4x6 heavy sissy bar curls ssw 4x20 runners 
6.4x15 Cable Straight Bar curls (15/20)
7.End with 3 sets of 30 hanging knee raises, or in a captains chair 
 WEEK 3:
CHEST DAY
1. Warm up - 3x20 push ups on knees is okay to modify
2. 4x15 Machine flat press  SSW 4x20 ab leg roll ups 
3. 3x10 dbell pull overs  
4. 3x10 alternating dumbbell press
5. 3x15 Incline pronated dumbbell press
6. 4x 6 lateral push ups SSW Bear crawl about 30 feet

BACK ATTACK
1. 3x15 1-arm dbell row
2. 4x10 reverse lat pull downs SSW 15 standard kettle bell swings using a 25
kbell (squeeze your butt on the way, and drive your hips forward)
3. 4x15 seated straight bar cable reverse grip row SSW 4x20 super-mans
SSW 4x50 mountain climbers
4. 4x10 squat thrust dead lifts 
5. 4x15 incline bench dbell row, elbows out
6. 2x30 shrugs 

ARM DAY
1. 4x20 Bench Dips
2. 4x20 seated over head dbell extension ssw 4x10 Alternating flat dbell curls
3. 3x10 Squat thrust kick backs
4. 4x5/5/5 - Flat curl 5x, Hammer curl 5x, Supinated curl 5x
5. 3x15 Lying cable curls 
6. 4x12 incline tricep push ups

BOULDER SHOULDERS
1. 4x15 Full range laterals
2. 4x10 alternating Upright rows ssw 20 quarter laterals ssw 25 mtn climbers on
your dumbbells 
3. 4x15 Lying incline bench front raises 
4. 4x10 alternating hammer front raise combo with a squat -- so do two front
raises then a squat
5. 4x6 incline push ups ssw15 rear delt rope pulls

LEG DAY
1. WARM UP ON A TREADMILL:
do a 1 minute walk at 4.2 mph
do 1 minute walking lunges
x3
2. 4x 1-Leg extension: 15x each leg, stretch and squeeze SSW 15 body weight
squat jumps
3. 4x15 close stance squats  ssw 20 step walking lunges 
4. 4x15 wide stance dead lifts with dumbbells ssw 4x25 mountain climbers
5. 4x15 each leg - stationary step ups (keep your foot on the bench the whole
time) ssw 10 weighted squat jumps
6. 4x15 hamstring curl ssw 4x10 frog jumps
7. 4x10 jumping traveling plyometic squat jumps 
8. do 30 calve raises
 

WEEK 4:
CHEST DAY
1. 4x15 dumbbell pull overs 
2. 4 sets 1 push up then 5 mountain climbers x10
3. 10 walk outs ssw 40 foot bear crawl ssw 40 ft plate push
4. Flat bench alternating dbell press ssw 20 pop squats
5. 4x6 walkout push up
6. 4x15 incline bench dumbbell fly
7. 4x15 push ups 
BOULDER SHOULDERS
1. 4x10 hammer curl into a shoulder press
2. 4x15 alternating upright row push ssw 20 quarter laterals ssw 10 push ups on
dumbbells 
3. 4x10 1-arm dbell press  -- hold onto a pole with the hand that is not holding the
dumbbell
4. 4x10 alternating lateral raises ssw 4x6 pushups 
5. 4x10 heavy cable upright rows ssw 4x10 walk outs
6. 4x15 rear delt flys

BACK ATTACK
1. 4x10 Cable Bent Over lateral pull downs ssw 15 burpees
2. 4x10 Triangle lateral pull down ssw 4x30 Supermans
3. 4x6 Reverse Grip Lat pull down heavy ssw 4x6 Heavy dbell rows 
4. 4X20 Squat upright rows with a dbell ssw 4x25 mountain climbers
5. 4x15 dumbbell dead lift
6. 3x15 back extensions

LEG DAY
1. 4x20 alternating jump lunges ssw 30 step walking lunges 
2. 4x15 squat jumps ssw 15 walking pump lunges 
3. 3x10 star jumps ssw 15 lateral squats 
4. 4x15 Leg extension ssw 8 bulgarian split squats
5. 4x15 Leg curl w/ 10 alternating stationary lunges between sets
6. 4x15 Wide stance deadlift ssw 15 Dbell wide stance squats
7. 4x6 One leg step ups
8. 3x30 on any calve machines

ARM DAY
1. 4x10 1-arm kick backs ssw 4x10 1-arm supinated curl
2. 4x15 seated overhead extensions (dbell) ssw 4x20 bench dips ssw 4x20 leg
lifts for abs use a decline sit up bench to make this more difficult
3. 4x10 incline skull crusher using dumbbells
4. 4x8 seated hammer curls ssw 10 barbell wide grip curls
5. Do 10 close grip push ups, to modify use a bench
6. 10 alternating flat curls 
7. End with 1 set of supinated curls, pick a lighter weight and go until failure 
 WEEK 5:
CHEST DAY
1. 3x40 Foot bear crawls
2. 3x6 lateral push ups ssw 25 mountain climbers 
3. 4x15 flat bench flys ssw 10 push ups 
4. 6x6 Heavy dbell pull overs ssw 20 decline bench sit ups 
1x25 pop squats
4x10 decline dbell fly ssw hold dumbbells to your chest do 15 small little
crunches
4x10 machine flat press ssw 4x100 mountain climbers - take breaks as needed
but get them all done

BOULDER SHOULDERS
* At the end of every set of work outs do 10 star jumps 
1. 4x 6 walk out push ups ssw 40 foot plate drag ssw 6 more walk out push ups
ssw bear crawl 
2. 4x6 heavy Alternating candle stick raises ssw 4x20 mountain climbers ssw
3. 4x10 dbell over head press
4. 4x10 alternating lateral raises
5. 4x15 upright row/quarter lateral combo
6. 4x10 push ups ssw 15 rear delt flys 
7. 1x30 walk outs

BACK ATTACK
1. 4x10 1-arm alternating lat pull down ssw 4x15 1-arm dbell rows
2. 4x15 reverse grip lat pull down ssw 4x15 burpbees aka squat thrust
3. 4x15, 1-arm squat upright row (do 15 on the right first then 15 on the left)
4. 4x15 dbell squat and shrug combo (for the squat dbells will remain by your
side, perform a close stance squat (shoulder width apart) and then stand up and
do a shrug)
5. 4x30 supermans ssw 4x15 runners 
6. 4x15 kbell swing (squeeze your butt when your stand up, power your hips
through)
7. 4x15 squat thrust deadlift with dumbbells

LEG DAY
1. 4x15 alternating leg curls – do 1 leg at a time
2. 4x10 1 leg leg extension - do 10 on the right then 10 on the left 
3. 4x10 weighted squat jumps, use 15 or 20 lbs dbells ssw 4x10 body weight squat
jumps BURN BABY BURN!
4. 4X50 in and outs – jumping jacks without hands, and go FASTTTTTTTTTTT. 
SSW 4x15 wide stance deep squats use dbells or a barbell on your back
5. 4x15 donkey kicks on each leg ssw 10 stiff leg dead lifts
6. 3x20 on any calve machine

ARM DAY
1. 4x10 Over head cable extension with a rope (for your tris) ssw 4x15 bench
dips ssw 4x20 v – ups for abs 
2. 4x15 close grip barbell press 
3. 4x10/10 kick backs then into hammer curls
4. 4x15 1-arm cable triceps push down ssw 6 close grip push ups
5.4x15 lying cable curls
6. 4x15 incline bench alternating flat curls 
7. 3 sets of 30 hanging leg raises

 Week 6
KILLER LEG DAY
1. Squats- 15-12-10-8-6-3
2. SS: Rest 45 seconds, repeat 4 x
Leg Press Wide Stance x10
Narrow Stance x 10
Feet Together x 10
3. SS: Rest 45 seconds, repeat 4 x
Single Leg Ham Curls x 10 each leg SS w/ Straight leg Deadlifts x 10
4. SS: Rest 45 seconds, repeat 4 x
 Sumo Squat with Lateral Kick x 10 each leg SS with Weighted Reverse
Lunge x 10 each leg

5. SS: Rest 45 seconds, repeat 4 x

Leg Extensions 4x 10 SS with Reverse Adductors x 10
6. Seated Calf Raises 4 sets to failure

Shoulders/Abs
1. SS : Rest 45 seconds, repeat 4x
Barbell Shoulder Press x 10 SS w/ Plate Front Raises x10
2. SS : Rest 45 seconds, repeat 4x
Seated Smith Machine Shoulder Press (Bar Behind Head) x 10 SS w/
Reverse Grip Alternating Front Raises x 10

3. SS : Rest 45 seconds, repeat 4x

Upright Rows x10 SS w/ Side Lat Raises x 12
4. SS : Rest 45 seconds, repeat 4x
Incline Bench Bent over Straight Arm Rows x 12 ssw/ seated bent over
lat raises x 10

**Ab SS : Rest 60 seconds, repeat 3x

200 reps of whatever you like!
plank to failure

Chest/Tris
SS : Rest 45 seconds, repeat 4x
Barbell Chest Press Flat Bench x 10 SS w/ Bench Dips x 10
SS : Rest 45 seconds, repeat 4x
Tricep Kick Backs x 10 SS w/ Incline Chest press x10
SS : Rest 45 seconds, repeat 4x
Flys x 10 SS w/ Triangle Push Ups x 10
SS : Rest 45 seconds, repeat 4x
Overhead Tricep Rope Extensions x 10 SS w/ Tricep Rope Pull Downs x 10

High Rep Leg Day/ Abs

**No weight/Light Weights, High Reps**
Repeat circuit 4 x:
Squats with Lateral Kick x 15 each leg
Leg Press 20
Walking Lunges x 50
Repeat Circuit 4 x:
Curtsey Lunges 20 each leg
Narrow Stance Squats 20
Reverse Lunge with Front Kick x 15 each leg
Repeat Circuit 4x: **SQUEEEEEEZEEEEE YOUR GLUTES**
Right Side:

90 degree angle pulses (ON HANDS AND KNEES/ Bend leg at knee) x 20
Straight Leg Pulses 20
Fire Hydrant Pulses 20
Repeat Left
Bosu Ball Glute Bridges 25

Back/Biceps
SS : Rest 45 seconds, repeat 4x
Lat Pull Downs x 10 SS w/ Straight Arm Cable Pull Downs x 10
SS : Rest 45 seconds, repeat 4x
Seated Cable rows x 10 SS w/ Single Arm Hammer Rows x 10 each arm
SS : Rest 45 seconds, repeat 4x
SuperMans x 10 SS Lower Back Ext x 20
SS : Rest 45 seconds, repeat 4x
Cable Straight Bar Curls x 10 SS w/ Alternating Dumbbell Curls x 10 each arm
SS : Rest 45 seconds, repeat 4x
Cable Rope Curls x10 SS w/ Hammer Curls x 10

Week 7
Glutes/Hams
1. Squats 4 sets 15-12-10-8 super set with Curtsey Squats for 60 seconds x 4 sets
2. Wide Stance (Plie) Squats on Smith Machine 4 sets 15-12-10-8 superset
Deadlifts 4 set 15-12-10-8

3. Single Leg Hamstring Curls 3 sets 15-12-10 super set with Butt Blaster 3 x15
each leg

4. Side Glute Leg Press 3x 15 each leg superset with Dumbbell Walking Lunges
3x15 each leg

Chest/Tris/Abs
1. 15 push ups SS 3x15 with Bench Dips 3 x 15
2. Dumbbell Chest Press 3 x15 sSS with Tricep Kick Backs
3. Overhead Tricep Extensions (use cables/rope) 3x15
4. Flys 3 x15
5. Assisted Weight dips, leaning forward knees to chest 15-12-10

**Ab Superset:
Stability Ball Leg Lifts (passing ball from hands to legs) x 15
Toe touch crunches holding weight x 15
Crunches (holding weight, hands through legs) x 15
Romanian Twists holding weight x 15 full twists
Stability Ball Jack Knives x 15
Stability Ball Jack Knives x 15
Plank w/ Hip Twists x 15 full twists
plank to failure
**repeat 3 times

Back/Biceps 1. Assisted Weight Pull Ups 3x15 SS with Seated 1 arm cable
rows 3x15

2. Rear Delt Raises on incline bench (face bench) 3x15

3. Reverse Grip Lat Pulldowns 3 x15
4. Lower Back Extensions on bench 3x20
5. Biceps= Giant Super Set:
Alternating Dumbbell Curls x 15
Incline Dumbell Curls x15
Hammer Curls x15
Straight Bar Curls x15
{Rest 1 min, repeat 3 times}
Quads/Calves
1. Leg Press Wide Stance/Narrow Stance Consecutively (12/12-10/10-8/8-6/6) SS
with Calf Raises to Failure

2. Hack Squats 3 x15

3. Split Lunges with Bar or Smith Machine 3 x 15 each leg

4. Seated Calf Raises 3 x 20
5. Drop Set Leg Extensions: x 3 sets 10-10-10

Shoulders
1. Dumbbell Shoulder Press 4 sets 15-12-12-10
2. 1 arm Side Lateral Raises 3 x15 SS with Plate Front Raises 3 x15
3. Upright Rows 3x15
4. Incline Bench Straight Arm Kick Backs 3 x15
5. Rear Delt Machine Drop Set: x 3 (10-10-10)

SHOULDER BURNOUT IF YOU’RE FEELING CRAZY!!!!

**use 1 or 2lb dumbbells**
1 min bent over straight arm kickbacks
1 min high side lat raises
1 min low side lat raises
1 min full range of motion side lat raises
1 min military presses
Rest 1 min, repeat 3 times.

Week 8
KILLER LEG DAY
1. Squats- Warm Up 20 reps no/light weight. Pyramid sets 10-8-6-8-10
2. SS: Rest 45 seconds, repeat 4 x
Leg Press Wide Stance/Narrow Stance Consecutively
(12/12-10/10-8/8-6/6) SS with Calf Raises to Failure
3. SS: Rest 45 seconds, repeat 4 x
Bench Step Ups w. Dumbbells x 10 each leg SS w/ Straight leg Deadlifts x
10
4. SS: Rest 45 seconds, repeat 4 x
Single Leg RDL Holding Bar x 10 each leg SS with Weighted Reverse Lunge
x 10 each leg

5. SS: Rest 45 seconds, repeat 4 x

Leg Extensions 4x 10 SS with Butt Blaster x 10 each leg

Shoulders/Abs
1. SS : Rest 45 seconds, repeat 4x
Alternating Dumbbell Shoulder Press x 10 each arm SS w/ Single arm Side
Lat Raises x10 each arm

2. SS : Rest 45 seconds, repeat 4x

Seated Smith Machine Shoulder Press (Bar Behind Head) x 10 SS w/ Plate
front raises x 10

3. SS : Rest 45 seconds, repeat 4x

Upright Rows x10 SS w/ seated bent over lat raises x 10
4. SS : Rest 45 seconds, repeat 4x
Reverse Grip Alternating Dumbbell Front Raise x 10 SS w/ 2 Arm Side Lat
Raises x 10

ABS:
1. Hanging leg raises 4 x 15
2. SS: x 4
Incline Bench Sit Ups 10
Incline Bench Sit Up to Punch Right, Left x 10
Incline Bench Leg raises 4 x 10
Oblique Crunches on 45 degree bench 4 x10 each side

Chest/Tris
1. SS : Rest 45 seconds, repeat 4x
Barbell Chest Press Flat Bench x 10 SS w/ Bench Dips x 10
2. SS : Rest 45 seconds, repeat 4x
Tricep Kick Backs x 10 SS w/ Incline Chest press x10
3. SS : Rest 45 seconds, repeat 4x
 Flys x 10 SS w/ Triangle Push Ups x 10
4. SS : Rest 45 seconds, repeat 4x
Overhead Tricep Rope Extensions x 10 SS w/ Tricep Rope Pull Downs x 10

High Rep Leg Day/ Abs

**Light Weights, High Reps**

1. Repeat circuit 4 x:
Squats 20
Leg Press 20
Curtsey Lunges 30 each leg
Walking Lunges x 50
2. Repeat Circuit 4 x:
Plie Squats on Smith Machine 20
Narrow Stance Squats 20
Jump Lunges 15 each leg
3. Repeat Circuit 4x: **SQUEEEEEEZEEEEE YOUR GLUTES**
Right Side: (ON HANDS AND KNEES/ Bend leg at knee)

90 degree Angle Pulses x 20

Straight Leg Pulses 20
Fire Hydrant Pulses 20
Repeat Left Side
4. Bosu Ball Glute Bridges 25
5. ABS:
150 reps combo of whatever you like x 3 sets

Back/Biceps
1. SS : Rest 45 seconds, repeat 4x
Assisted weight pull ups x 10 SS w/ Straight Arm Cable Pull Downs x 10
2. SS : Rest 45 seconds, repeat 4x
Cable rows x 10 SS w/ Reverse grip lat pull downs x 10
3. SS : Rest 45 seconds, repeat 4x
Bent Over Dumbbell Rows x 10 each arm SS Lower Back Ext x 20
4. SS : Rest 45 seconds, repeat 4x
Seated Barbell Curls x 10 SS w/ Alternating Dumbbell Curls x 10 each arm
5. SS : Rest 45 seconds, repeat 4x
Incline Dumbbell Curls x10 SS w/ Hammer Curls x 10