Phase 1

Week 1 and 2 Strength Phase part 1: Heavy Weight

Monday: Chest: Dumbbell Bench Press 3 sets of 8, 6, 4 followed by decline Pushups till failure. Incline Barbell Bench Press 3 sets of 8, 6, 4 followed by Pushups till failure.
Arms: Standing Barbell Curl 3 sets of 6. Incline Dumbbell Curl 2 sets of 6. Dips Narrow Grip 2 sets of 8. Pushdowns 3 sets of 6.
Abs: Hanging Knee Raises 2 sets of 10, 15. Knee-ins 2 sets of 10, 15.
15 min of HIIT cardio: 1 minute at 50% and 1 minute at 70% for 15 minutes

Tues: Legs: Barbell Squats 4 sets of 10, 8, 6, 4. Leg Press (unilateral) 2 sets of 8. Lying Leg Curl 3 sets of 8, 6, 4. Romanian Dead-lift 3 sets of 10.

Wends: 30 min cardio at 60% any piece of cardio equipment
Thurs: Shoulders: Seated Dumbbell Press 3 sets of 8, 6, 4. Bent-Over Lateral Raise 3 sets of 8, 6, 6. Dumbbell Lateral Raise 2 sets of 8,
AB Circuit: 3 sets of 15 and rest for 1 minute only after completing all 3 exercises. Sit-ups, Crunch, Jack-knife.
Triceps: Skull Crusher 3 sets of 8, 6, 6. Dips 3 sets of 8, 6, 6. Pushdowns 3 sets of 15.
Friday: Back: Pullups 3 sets to failure. Bent Over Barbell Row 3 sets of 8, 6, 4. Seated Cable Row 3 sets of 8, 6, 4.
HIIT Cardio: 1 minute of 50% and 1 minute of 70% for 25 minutes

Sat-Sun: Active Rest

Week 3 and 4 Strength Phase Part 2: Heavy weight still…

Monday: Chest: Incline Barbell Bench Press 3 sets of 5. Weighted Dips (wide Grip) 3 sets of 5.
Superset: Decline Pushups 1 set till failure. Incline Dumbbell Fly 1 set of 15.
HIIT Cardio: 1 minute at 50% and 30 seconds at 90% for 30 minutes.


Tues: Pullups 3 sets of 5-10. Seated Cable Row 3 sets of 5. Bent Over Barbell Row 2 sets of 15
Abs Circuit: Machine or Rope Crunch, Hanging Knee Raise, Knee-ins. 3 sets of 15-20 and only rest for 1 minute only after completing all 3 exercises.

Wends: Cardio: 35 minutes on a cross trainer at 75%

Thurs: Arms: Standing Barbell Curl 3 sets of 5. Dip Close Grip 3 sets of 5. Preacher Curl 3 sets of 5. Pushdowns 3 sets of 10.
Ab Circuit: 2 sets of 15. Reverse crunch, Decline situps, Knee-ins.

Friday: Legs: 3 sets of 5 for each exercise. Leg Press, Leg Extension, Lying Leg Curl, Standing Calf Raise, Seated Barbell Press.
HIIT Cardio: 1 minute at 50% and 30 seconds at 90% for 20 minutes.

Sat/Sun: Active rest

WEEK 5: ACTIVE REST


Phase 2

Week 6 and 8 Supersets: No Rest: 2-3 sets of 15-20 reps/or till fail: Back to Back workouts on different muscle groups

Monday: Chest/Back, Shoulder/Abs: HIIT 30 min cardio
Chest: Barbell bench press 2 sets 15-20 reps. Pushups (feet elevated) 2 sets 15-20. Incline dumbbell bench press 1 set 15-20 reps
Back: One arm dumbbell row 2 sets of 15-20. Bent over barbell row, 2 sets of 15-20. Pull down 2 sets of 15-20 reps
Shoulders: Upright row 2 sets of 15-20. Seated dumbbell press 2 sets of 15-20 reps
Abs Circuit: Jackknife 2 sets of 15-20. Hanging running man 2 sets of 15-20. Crunch 2 sets of 15-20 reps. Do all moves back to back then rest for 1 min then continue till failure
Cardio: 1.0 incline and increase speed by 0.5 every minute for 4 minutes then back down to jog pace for 2 minutes. Continue in the same fashion for 30 minutes.



Tues: Legs
Quads: Barbell squat or leg press 4 sets reps 15, 20, 25, 10. Leg extension 4 sets of 10,15,15,10
Hamstrings, glutes, and lower back: Lying leg curl 5 sets of 10, 8, 8, 6,20. Hyperextension 5 sets of 10, 8, 8, 6, 20.

Wends: HIIT 20 min cardio: Set incline to 2.0 and run for 1 minute at 80% then run a minute for 50% then continue for 20 minutes.
Thurs: Arms: Standing bicep curl 5 sets of 10, 8, 6, 5, 20. Dips close grip 5 sets of 10, 8, 6, 5, 20. Preacher curl 3 sets of 8, 8, 6. Skull crusher 3 sets of 8, 8, 6.
Abs Circuit: Jackknife 2 sets of 15-20. Hanging running man 2 sets of 15-20. Crunch 2 sets of 15-20 reps. Do all moves back to back then rest for 1 min then continue till failure
Friday: Cardio Circuit: 1 min jump rope, 30 sec pushups, 30 second jump rope, 30 second pushups. Rest for 1 minute and repeat for 20 min

Sat: Upper body: 5 sets of 10-15: 40 min cardio a 65%
Incline barbell bench press 5 sets of 8, 8, 6, 15*,6. Pullups 5 sets of 8, 8, 6, 15*, 6. Seated dumbbell press 5 sets of 8,8, 6,15*,6. (*Drop Set: Pick a weight that causes you to fail at 5 the lower weight to get to 15)

Sun: Active Rest

Weeks 7 and 9 Muscle Building: HEAVY WEIGHT
Rules: do 5 reps then rest for 20 seconds then continue to alternate until you have completed 12-20 reps or until failure. Pick a weight that is going to cause you to fail at 5 reps.

Monday: Chest, Bicep, Abs: 30 min Cardio
Chest: Incline barbell bench press, Barbell bench press
Biceps: standing bench curl, Preacher or incline dumbbell curl
Cardio: 30 minutes at 65-70%

Tues: Back: Bent over barbell row, Seated cable row
Triceps: Pushdown, Dips*till failure each time

Wends: Speed run cardio: set the treadmill incline for 8-12 and run at 80% for 30 seconds then place feet on the side and rest for 30. Alternate for 15 minutes then lower the incline to 3. Do another 15 minutes between 50% and 80% intervals for 15 minutes

Thurs: 1 min jump rope, 30 sec pushups, 30 seconds of jump rope, 30 seconds of pushups. Rest for 1 minute and repeat for 30 min

Friday: Shoulders, Abs: Incline walk treadmill for 30 min
Shoulders: Seated dumbbell press, Upright row
Abs: Machine crunch, Hanging