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Week 1Date:
Week 2Date:
Week 3Date:
Week 4Date:
Reps Wt Reps Wt Reps Wt Reps Wt
Squats90%1RM
145#
65%x5 95# 70%x3 100# 75%x5 110# 40%x5 60#
75%x5 110# 80%x3 115# 85%x3 125# 50%x5 75#
85%x5+ 125# 90%x3+ 130# 95%x1+ 140# 60%x5 90#
Weighted Curtsy Squats
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Leg extension
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Leg CurlsSet 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Calf raises(Seated or standing)
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
BarbellBicep Curl
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Side Plank Crunches
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Suitcase Crunches
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
20 Minutes Easy CardioWeek 1 Date: Week 2 Date: Week 3 Date: Week 4 Date:
Reps Wt Reps Wt Reps Wt Reps Wt
Bench Press90%1RM
50#
65%x5 30# 70%x3 35# 75%x5 40# 40%x5 20#
75%x5 35# 80%x3 40# 85%x3 45# 50%x5 25#
85%x5+ 40# 90%x3+ 45# 95%x1+ 50# 60%x5 30#
Underhand grip Cable
Press
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Tricep Dips
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
DB Decline Flys
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
DB Pullovers
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Rope Tricep Pulldown
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Side Plank Hip Dips
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Reverse Crunches
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 320 Minutes HIIT Cardio
Week 1Date:
Week 2Date:
Week 3Date:
Week 4Date:
Reps Wt Reps Wt Reps Wt Reps Wt
Deadlift90%1RM
105#
65%x5 70# 70%x3 75# 75%x5 80# 40%x5 40#
75%x5 80# 80%x3 85# 85%x3 90# 50%x5 55#
85%x5+ 90# 90%x3+ 95# 95%x1+ 100# 60%x5 65#
Wide Grip Pullup
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Barbell Underhand Grip Row
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Hyperextension
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Straight Arm Pushdown
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Preacher Curl
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Starfish Crunch
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Stability Ball Crunch
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
20 Minutes Cardio
Week 1Date:
Week 2Date:
Week 3Date:
Week 4Date:
Reps Wt Reps Wt Reps Wt Reps Wt
65%x5 20# 70%x3 20# 75%x5 25# 40%x5 15#
Military Press90%1RM
35#
75%x5 25# 80%x3 25# 85%x3 30# 50%x5 20#
85%x5+30#
90%x3+30#
95%x1+35#
60%x520#
Seated DB Press
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Rope Upright Row
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
DB Bent Over Fly
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
DB or BB Shrugs
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Close Grip Bench Press
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Bench V-Ups
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Captain’s Chair - Oblique
Crunches
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
20 Minutes HIIT CardioDay 5: 60 Minutes Cardio
Day 6 (Optional): Yoga
