Week 1

Monday - Legs Wednesday - Chest & Shoulders Friday - Back

A. Warmup A. Warmup A. Warmup

- 10 min run - 10 min C2 Rower - 10 min Air Dyne

B. Core - 3 sets B. Core - 3 sets B. Core - 3 sets

1. Leg Raise 3x10 1. Situp and Reach 3x12 1. Single leg v-up 3x12 each
2. Reverse Crunch 3x10 2. Russian Twist 3x25 2. Bicycles 3x25 each
3. Single leg v-up 3x10 each 3. V-ups 3x10 3. Straight-leg Situp 3x10
4. Plank 3x30 sec 4. Bicycles 3x25 each 4. Side Plank 3x30 sec

C. Hamstrings/Trunk C. Chest C. Prep

1. Hamstring Curl 3x15 1. Chest Fly 3x10 1. Scapula Depression 3x10
2. Weighted Hip Bridge 3x15 2. DB Pullover 3x12 2. TRX/Ring Row 3x10
3. Lateral Banded Walk 3x15 each
D. Bench D. Back - unilateral
D. Quads Close Grip Bench 4x10 Single Arm DB Row 4x10
Leg Press 4x10
E. Finisher E. Back - compound
E. Finisher 1. Seated Bench Dips 4x20 BB RDL 3x20
1. DB Walking Lunge 3x20 2. BB Upright Row 4x10
2. DB Box Step up 3x10 each
F. Shoulders F. Finisher
F. Calves 1. Rear Delt Fly 3x10 1. Lat Pulldown 3x10
Standing Calf Raises 4x25 2. DB Front Raise 3x10 2. DB Rear Delt Fly 3x10
3. DB Lateral Raise 3x10 3. Banded Good Morning 3x15

Notes
 Week 2
Monday - Legs Wednesday - Chest & Shoulders Friday - Back

A. Warmup A. Warmup A. Warmup

- 10 min run - 10 min C2 Rower - 10 min Air Dyne

B. Core - 3 sets B. Core - 3 sets B. Core - 3 sets

1. Leg Raise 3x12 1. Situp and Reach 3x15 1. Single leg v-up 3x15 each
2. Reverse Crunch 3x12 2. Russian Twist 3x30 2. Bicycles 3x30 each
3. Single leg v-up 3x10 each 3. V-ups 3x12 3. Straight-leg Situp 3x12
4. Plank 3x45 sec 4. Bicycles 3x30 each 4. Side Plank 3x45 sec

C. Hamstrings/Trunk C. Chest C. Prep

1. Hamstring Curl 3x12 1. Incline DB Press 3x10 1. Scapula Retraction 3x10
2. Single Leg Hip Bridge 3x15 2. Incline Chest Fly 3x12 2. TRX/Ring ISO Hold 3x10 sec
3. FWD/RVRS Banded Walk 3x15 each 2. TRX/Ring Row 3x10
D. Bench
D. Quads Close Grip Bench 5x8 D. Back
Squat 4x8 Cable Row 4x10
E. Finisher
E. Finisher 1. Banded Tricep Ext 3x20 E. Back - compound
1. Bulgarian Split Squat 3x10 each 2. Banded Str. Arm Pulldown 3x20 Deadlift 3x15
2. KB Swing 3x20
F. Shoulders F. Finisher
F. Calves 1. Rear Delt Fly 3x25 1. Lat Pulldown 3x8
Calf Raise Series 4x10/10/10 2. DB Front Raise 3x25 2. DB Rear Delt Fly 3x15
(toes fwd, toes in, toes out) 3. DB Lateral Raise 3x25 3. Banded Good Morning 3x20

Notes
 Week 3
Monday - Legs Wednesday - Chest & Shoulders Friday - Back

A. Warmup A. Warmup A. Warmup

- 10 min run - 10 min C2 Rower - 10 min Air Dyne

B. Core - 3 sets B. Core - 3 sets B. Core - 3 sets

1. Leg Raise 3x15 1. Situp and Reach 3x20 1. Single leg v-up 3x15 each
2. Reverse Crunch 3x15 2. Russian Twist 3x35 2. Bicycles 3x35 each
3. Single leg v-up 3x15 each 3. V-ups 3x15 3. Straight-leg Situp 3x15 each
4. Plank 3x60 sec 4. Bicycles 3x35 each 4. Side Plank 3x60 sec

C. Hamstrings/Trunk C. Chest C. Prep

1. Hamstring Curl 3x10 1. Chest Fly 3x12 1. Scapula Depression 3x10
2. Weighted Hip Bridge 3x12 2. DB Pullover 3x15 2. TRX/Ring Row 4x10
3. Lateral Banded Walk 3x20 each
D. Bench D. Back - unilateral
D. Quads Close Grip Bench 5x5 Single Arm DB Row 4x12
Leg Press 5x10
E. Finisher E. Back - compound
E. Finisher 1. Seated Bench Dips 4x25 BB RDL 4x20
1. DB Walking Lunge 4x20 2. BB Upright Row 4x15
2. DB Box Step up 4x10 each
F. Shoulders F. Finisher
F. Calves 1. Rear Delt Fly 3x15 1. Lat Pulldown 4x10
Standing Calf Raises 5x25 2. DB Front Raise 3x15 2. DB Rear Delt Fly 4x10
3. DB Lateral Raise 3x15 3. Banded Good Morning 4x15

Notes
 Week 4
Monday - Legs Wednesday - Chest & Shoulders Friday - Back

A. Warmup A. Warmup A. Warmup

- 10 min run - 10 min C2 Rower - 10 min Air Dyne

B. Core - 3 sets B. Core - 3 sets B. Core - 3 sets

1. Leg Raise 3x20 1. Situp and Reach 3x20 1. Single leg v-up 3x20 each
2. Reverse Crunch 3x20 2. Russian Twist 3x35 2. Bicycles 3x35 each
3. Single leg v-up 3x15 each 3. V-ups 3x15 3. Straight-leg Situp 3x15
4. Plank 3x75 sec 4. Bicycles 3x35 each 4. Side Plank 3x75 sec

C. Hamstrings/Trunk C. Chest C. Prep

1. Hamstring Curl 4x12 1. Incline DB Press 3x12 1. Scapula Retraction 3x10
2. Single Leg Hip Bridge 4x15 2. Incline Chest Fly 3x15 2. TRX/Ring ISO Hold 3x10 sec
3. FWD/RVRS Banded Walk 4x15 each 2. TRX/Ring Row 3x10
D. Bench
D. Quads Close Grip Bench 5x5 D. Back
Squat 5x8 Cable Row 4x12
E. Finisher
E. Finisher 1. Banded Tricep Ext 4x20 E. Back - compound
1. Bulgarian Split Squat 3x12 each 2. Banded Str. Arm Pulldown 4x20 Deadlift 3x20
2. KB Swing 3x25
F. Shoulders F. Finisher
F. Calves 1. Rear Delt Fly 3x20 1. Lat Pulldown 4x8
Calf Raise Series 5x10/10/10 2. DB Front Raise 3x20 2. DB Rear Delt Fly 4x15
(toes fwd, toes in, toes out) 3. DB Lateral Raise 3x20 3. Banded Good Morning 4x20

Notes