Building Mass

Notes
Flat Bench Press ( 8reps ) Chest Dips: body weight in week 1; weighted dips week 2
Set 1 Repeat 3 times
Chest Dips (10 reps) and onwards
1 min rest
Incline Bench Press (8 reps) Chest Dips: body weight in week 1; weighted dips week 2
Set 2 Repeat 3 times
Chest Dips (10 reps) and onwards
1 min rest
Day 1: Chest Blast v1
Incline Dumbbell Press (6 reps)
Set 3 Repeat twice Dumbbell Press: bench at 30 degrees
Incline Dumbbell Flies (6 reps)
1 min rest
Flat Dumbbell Press (6 reps)
Set 4 Repeat 3 times Flat Dumbbell Flies ( 6 reps)
Clap Push-ups (5 times)
Squats with barbell (12-10-8-6) Barbell squats: increase weights in each successive set (e.g.
Set 1 Repeat 4 times
Lateral Raises (6 reps) 1st set do 12 reps, then raises, then 10, etc)
1 min rest
Seated Barbell Shoulder Press (6 reps)
Day 2: Shoulders & Legs v1 Set 2 Repeat 3 times Weighted Lunges with Dumbbells (6 reps each leg)
Frontal Shoulder Raises with Dumbbells (6 reps)
1 min rest
Leg Press Machine (10 reps)
Set 3 Repeat 4 times
Arnoled Shoulder Press (8 reps)
Wide Grip Pull-Ups (8-12 reps)
Bentover Rolls: grip with shoulder length apart, knucles
Set 1 Repeat 3 times
Single Dumbbell Hammer Curls (6 reps each side) facing out
Bentover Row with Barbells (8 reps)
1 min rest
Day 3: Back & Biceps v1 Lat Pulldown (10 reps)
Set 2 Repeat 3 times Easy Bar Curls (6 reps)
Cycle 1
Close Grip Front Lat Pulldown ( 8 reps)
1 min rest
Preature Curls with Dumbbells (8 reps)
Set 3 Repeat 4 times
T-Bar Row (8 reps)
DAY OFF
Incline Dumbbell Press (6 reps)
Set 1 Repeat 3 times Dumbbell Squats (6 Reps)
Flat Dumbbell Flies ( 8 reps)
1 min rest
Decline Bench Press (8 reps)
Day 4: Legs & Chest v1 Set 2 Repeat 3 times Standing Cable Flies (8 reps) Cable Flies: start from the bottom
Side Dumbbell Lunges (6 reps each side)
1 min rest
Jumping Squats (20 reps)
Set 3 Repeat twice Jumping Lunges (10 reps each leg)
Wide- Stance Push-Ups (20 reps)
Tricep Pulldown with Ropes (8 reps)
Skull Crusher: lying down
Set 1:Repeat twice
Dumbbell Skull Crusher (8 reps) 21's: 7 bottom half curls; 7 top half curls; 7 full curls
21's Biceps
1 min rest
Sideway Hammer Curls (6 reps each side)
Day 5: Arms Day v1 Sideway Curl: rotate your hand and bring the weight to your
Set 2: Repeat 3 times Neutral Grip Chin-Ups (10 reps)
upper chest
Tricep Pulldown with Bar (8 reps)
1 min rest
Curls: regular bicep curls, but when you reach the top, rotate
Weighted Tricep Dips (8 reps)
Set 3:Repeat 3 times your hands outwards
Bicep Curls with a Twist (10 reps)
DAY OFF
Alternating Dumbbell Shoulder Press (6 reps)
Set 1: Repeat 3 times Bentover Dumbbell Rear Delt Raise (8 reps)
Dumbell Shrugs (8 reps)
1 min rest

One Arm Lateral Raises (6 reps each side) Steeringwheel: use a plate, raise it up to your chest, and
Day 6: Shoulders & Shrugs Set 2: Repeat twice
The Steeringwheel (20 reps) twist each way 10 times
Incline Pushups (16 reps)
1 min rest
Barbell Shrugs (8 reps)
Set 3: Repeat 3 times Hammer (Dumbbell) Shoulder Press (8 reps)
Frontal Shoulder Raises with Dumbbells (6 reps)
Warm Up Jog to stretch you legs out and loosen up your back
Deadlift: follow same procedure as the squats from a
Set 1: Repeat 3 times Deadlift with Barbell (10-8-6) previous day. BE CAREFUL
Chinups (6-10 reps) Chin-ups: use weights if you can
1 min rest
Day 7: Major Back, Minor Legs
One Arm Row with Dumbbell (10-8-6)
Set 2: Repeate 3 times
Dumbbell Squats (10-8-6)
1 min rest
Seated Cable Row (10 reps)
Set 3: Repeat twice
Calf Raises (10 reps)
 Incline Bench Press (6 reps)
Set 1: Repeat twice
Skull Crushers (6 reps)
1 min rest
Decline Bench Press (8 reps)
Set 2: repeat twice
Flat Dumbbell flies (8 reps)
Cycle 2 Day 8: Chest & Triceps 1 min rest
Flat Bench Press ( 6 reps)
Set 3: Repeat twice
Skull Crushers (6 reps)
1 min rest
Incline Flies (8 reps)
Set 4: Repeat twice
Tricep Dips (10 reps )
DAY OFF
Incline Shoulder Barbell Press ( 8 reps)
Set 1: Repeat 3 times
Walking Lounges with Dumbbell ( 6 reps each leg)
1 min rest
Lateral Raises (8 reps)
Set 2: Repeat twice
Day 9: Legs & Shoulders Leg Press Machine (10 reps)
1 min rest
Barbell Shoulder Raise (6 reps)
Set 3: Repeat twice Rear Lunges (6 reps each leg) Shoulder Raise: keep the bar as close to you as possible, then
Dumbbell Shoulder Press (6 reps) lift it to your chest

Bentover Darbell Row (10 reps) 3-sec Curl: as you raise halfway in the curl, hold for 3
Set 1: Repeat 3 times
Regular Grip Pull-Ups (10 reps) seconds, then continue
3-sec Hold Bicep Curls (6 reps)
1 min rest
Lat Pulldown (10 reps)
Day 5: Backs + Biceps + Shrugs
Set 2: Repeat 3 times One Arm Row with Dumbbell (6 reps each side)
Hammer Curls (6 reps)
1 min rest
Wide Grip Pull-Ups (5 reps)
5 reps first time, 4 reps second time, etc down to 2 reps
Set 3: Repeat 4 times Regular Chin-Ups (5 Reps)
fourth time
Neutral Grip Chin-Ups (5 reps)
DAY OFF
This program is designed to last 42 days or 6 weeks. I plan to have you working out 5 days a week and take 2 days off, although you don't have to follow my schedule
preciesely. After you complete the 2 cycles, restart from the top but increase either your reps or weights per excercise. I hope you enjoy the workouts, but as always,
safety first. If you have any questions, don't hestiate to ask me. Good Luck!
 The Hybrid (Staying Fit)
Notes
Set 1: repeat 8 Treadmill (20 sec on, 10 sec off) Treadmill: high incline and high
1 min rest
Squats (20 reps)
Lunges (10 reps each leg)
Jumping Squats (10 reps)
Set 2: repeat 3
Jumping Lunges (5 each leg)
times
30-Second Plank
30-Second Plank with Feet on the
Wall
Day 1: Cardio Leg Day + 1 min rest
Core (All bodyweights) Mountain Climber lying down (40 Leg Raise: feet never touch the
reps each leg) ground; raise to 90 degrees then drop
Set 3: repeat 3
Ab Leg Raises (12 reps) to 6 inches, then repeat
times
Rear Eleveated (10 reps each leg) Rear Elevated: lunges with one leg
Burpees (6-10 reps) on the bench; do not move
1 min rest
Sit-Ups (20 reps)
Set 4: repeat 3 Bicycle Ab (10 reps each leg)
times Wall Squat (hold for 1 min)
Jump Squats (10 reps)
Bench Press (12 reps)
Set 1: repeat 3 Bench Press: girls do lighter weights
Push-Ups (10-20 reps)
times than guys
Shoulder Press (10 reps)
Bicep Curls (15 reps)
1 min rest
Day 2: Upper Body
Chin-Ups (10-12 reps)
Weights Set 2: repeat 3 if unable to perform chin-up, do
times Tricep Dips on Bench (20-30 reps) dumbbell rows
Lat Pulldown (15 reps)
1 min rest
Skull Crushers (12-15 reps)
Set 3: repeat 3
Chest Flies (10-15 reps)
times
Lateral Shoulder Raises (10-15 reps)
Warmup Peddle on the bike for 5 minutes
Set 1: repeat 10 70% resistance & peddle at your 90%
times (30 sec on, 10 sec off)
1 min rest
Cycle 1 100% resistance & peddle at light
Set 2: repeat 4
Day 3: Bike Day speed (1 min on, 10 burpees, 1 min
times
off)
1 min rest
50% resistance & peddle at 70% (2
Set 3: repeat 4
mins on, 10 walking lunges, 10
times
squats, 10 pushups)
DAY OFF
Bicep Curls (20 reps)
Triceps Pulldown with Ropes (15
Set 1: repeat 3
reps)
times
Bodyweight Tricep Dips on the Bench
(15 reps)
1 min rest
Tricep Skull Crushers (15 reps)
Day 4: Arms Blast + Abs Side Plank (30 sec each side)
Set 2: repeat 3 Reverse Crunch (15 reps)
times Tricep Dips (15 reps)
Side Oblique Crunch (15 reps each
side)
1 min rest
Set 3: repeat 4 Treadmill: "off" means jump off the
Treadmill (1 min on, 30 sec off)
times treadmill
 Weighted Dumbbell Walking Lunges
Set 1: repeat 3 (10 reps each leg)
times Squats with Dumbbell (10 reps)
Plank (1 min)
1 min rest
Side Lunge with Weight (10 reps each
Set 2: repeat 3 leg)
Day 5: Weighted Leg Day times Scissor Kick Abs (20 reps each leg)
Leg Press Machine ( 15 reps)
1 min rest
Set 3: repeat 3 Single Leg Dead Lift (10 reps each
Dead Lift: look up online
times leg)
Ball Crunches: doing crunches on a
Juping Lunges (10 reps each leg) ball
Ball Crunches (20 reps)
DAY OFF
Chest Press (10 reps)
Set 1: repeat 3
Shoulder Press (10 reps)
times
Jumping Jacks (50 reps)
1 min rest
Push-Ups (10-20 reps)
Set 2: repeat 3 Bicep Curls (10 reps)
Day 6: Upper Body, High
times Hammer Curls (10 reps)
Rep
Jumping Jacks (40 reps)
1 min rest
Chin-Ups (10 reps)
Set 3: repeat 3 Punches (100 reps)
times Bent-Over Row (10 reps)
Jumping Jakcs (50 reps)
Warmup 5-min jog on the treadmill

Squat with Kick Back (10 reps each Kick Back: look up online
Set 1: repeat 3 side) Plea Type: feet angled at 45 degrees
times out, squat very low; do with one
Plea-Type Squat (12 reps) weight
Jumping Lunges (10 each leg)
1 min rest
Day 7: Butt Blaster Ab Leg Raises (15 reps)
Hamstrintg Curls (15 reps each leg)
Set 2: repeat 3
Hamstring Curls: look up online
times Russian Twist Abs (25 reps each side)
Jump Squats (20 reps)
1 min rest
Set 3: repeat 2 Rear Eleveated (10 reps each leg)
Hip Raises: look up online
times Hip Raises (20 reps)
Warmup Peddle on the bike for 5 minutes
turn up the resistance every 20 sec
Set 1 Incremental Bike Reistance
until you have to stop
1 min rest
Standing Mountain Climber (30 reps)
Cycle 2
Push-Ups (10 reps)
Set 2: repeat 3
Day 8: Bike Day v2 On-Ground Mountain Climber (40
times
reps)
Plank (1 min)
1 min rest
Set 3: repeat 4 70% resistance & peddle at your 70%
times (30 sec on, 10 sec off)
Set 4: repeat twice Crunches (30 reps)
DAY OFF

Push-Ups
 For these workouts, Chin-Ups
Day 9: Upper Body Test max out on weights Chest Press
Day and reps. Record Shoulder Press
your results. Bent-Over Row
Bicep Curls
Chest Flies
Pull-Ups
Tricep Dips
12-10-8: decreasing reps each time.
Set 1: repeat 3 Squat with Bar (12-10-8)
(e.g. 12 reps, then plank, then 10
times
reps, etc)
Plank (1 min)
1 min rest
Weighted Lunges (10 reps each way)
Set 2: repeat 3
Day 10: Squat Day times Crunches with Legs Airbone (15 reps)
1 min rest
Side Lunges with Weight (10 reps
Set 3: repeat 3 each leg)
times Burpees (10 reps)
Plank (1 min)
DAY OFF
This program is designed to last 42 days or 6 weeks. I plan to have you working out 5 days a week and take 2 days off,
although you don't have to follow my schedule preciesely. After you complete the 2 cycles, restart from the top but increase
either your reps or weights per excercise. I hope you enjoy the workouts, but as always, safety first. If you have any questions,
don't hestiate to ask me. Good Luck!
 Weight Loss
Notes

Warmup Jog 5 min on treadmill

High Knees (40 reps each leg)
Mountain Climbers On-Ground (30
Set 1: repeat twice reps each leg)
Jumping Jacks (60 reps)
Butt Kicks (15 reps each leg)
1 min rest
Day 1: Explosive Leg Day Standing Mountain Climbers (16 reps)
(no machines, no weights
Burpees (8 reps)
Set 2: repeat twice
Standing Mountain Climbers (10 reps)
Burpees (4 reps)
1 min rest
On-Ground Mountain Climbers (40
reps)
Set 3: repeat twice
Jump Squats (12 reps)
Jumping Lunges (12 reps each leg)
Warmup 5 min on elliptical at 50% speed
2 min on treadmill at medium speed
Set 1: repeat 5 times Treadmill: getting "off" means jumping
Day 2: Treadmill Day & incline, rest 1 min
off the treadmill
Warmup 2 5 min on elliptical at 80% speed
Set 2: repeat 8 times 20 sec on treadmill, 10 sec off

Day 3: take any of the upper-body days from the Hybrid program
Cycle 1
DAY OFF
15 min on bike, turn resistance up 2
Set 1
circles every 5 min
1 min rest
Day 4: Bike & Treadmill
Endurance Pyramid Treadmill: start at 3 incline, 3 Pyramid: if you can't run past certain
Set 2 speed; build up 0.5 incline and speed level, stay at your best and keep going
every minute until 10 min until 10 min

Burpees with Tuck Jump

Every exercise today is 30-second in
Push-Ups
Set 1: repeat 3 times length. Just keep going until you hit 30
Mountain Climbers On-Ground
seconds
Jumping Lunges
Plank
1 min rest
Tricep Dips
Day 5: Circus Day (could do Speed Skaters (lateral jumps)
at home) Set 2: repeat 3 times Crunches
Jump Squats
Skip Row
1 min rest
Ski Jump
High Knee Run
Set 3: repeat 3 times Basketball Jumps Look up Plank Push-Ups
Plank Push-Ups
Jumping Jacks
DAY OFF
Warmup 5-min jog on the treadmill
Squat with Kick Back (10 reps each
Kick Back: look up online Plea
side)
Set 1: repeat 3 times Type: feet angled at 45 degrees out, squat
Plea-Type Squat (12 reps)
very low; do with one weight
Jumping Lunges (10 each leg)
1 min rest
Ab Leg Raises (15 reps)
 Day 6: Butt Blaster (with
Hamstrintg Curls (15 reps each leg)
weights)
Set 2: repeat 3 times Hamstring Curls: look up online
Russian Twist Abs (25 reps each side)
Jump Squats (20 reps)
1 min rest

Rear Eleveated (10 reps each leg)

Set 3: repeat 2 times Hip Raises: look up online
Hip Raises (20 reps)
15 min on bike, turn resistance up 2
Set 1
circles every 5 min
1 min rest
Day 7: Bike & Treadmill
Endurance Pyramid Treadmill: start at 3 incline, 3 Pyramid: if you can't run past certain
Set 2 speed; build up 0.5 incline and speed level, stay at your best and keep going
every minute until 10 min until 10 min

Bicep Curls (20 reps)

Triceps Pulldown with Ropes (15
Set 1: repeat 3 times reps)
Bodyweight Tricep Dips on the Bench
(15 reps)
1 min rest
Tricep Skull Crushers (15 reps)
Day 8: Arms Blast + Abs Side Plank (30 sec each side)
Reverse Crunch (15 reps)
Set 2: repeat 3 times
Tricep Dips (15 reps)
Side Oblique Crunch (15 reps each
side)
Cycle 2 1 min rest
Treadmill: "off" means jump off the
Set 3: repeat 4 times Treadmill (1 min on, 30 sec off)
treadmill
DAY OFF
Burpees with Tuck Jump
Push-Ups Every exercise today is 30-second in
Set 1: repeat 3 times Mountain Climbers On-Ground length. Just keep going until you hit 30
Jumping Lunges seconds
Plank
1 min rest
Tricep Dips
Speed Skaters (lateral jumps)
Day 9: Circus Day v2 Set 2: repeat 3 times Crunches
Jump Squats
Skip Row
1 min rest
Ski Jump
High Knee Run
Set 3: repeat 3 times Basketball Jumps
Plank Push-Ups
Jumping Jacks
Treadmill (80% incline 80% speed)
Every exercise today is 45-second in
Set 1: repeat 3 times Push-Ups length. Just keep going until you hit 30
Treadmill (50% incline 50% speed) seconds
Plank
1 min rest
Bike (80% resistance 100% speed)
Day 10: Circus Day v2 Burpees
Set 2: repeat 3 times
Ab Leg Raises
Bike (80% resistance 80% speed)
1 min rest
Jump Squats
Jumping Lunges
Set 3: repeat 3 times
Regular Squats
Regular Lunges
 DAY OFF
This program is designed to last 42 days or 6 weeks. I plan to have you working out 5 days a week and take 2 days off,
although you don't have to follow my schedule preciesely. After you complete the 2 cycles, restart from the top but increase
either your reps or weights per excercise. I hope you enjoy the workouts, but as always, safety first. If you have any
questions, don't hestiate to ask me. Good Luck!