Day 1 Upper Body Power Sets Reps Weight Rest

Cardio 1 5 minute stairstepper

Warm Up
Wall Slides 1 10
Pass Through 1 10
Band Pull Aparts 1 10
Rotator Cuff Internal 1 10
Rotator Cuff External 1 10
Workout
BB Bench Press 4 5 2.5 minutes 2 sets of max weight
Incline DB Press 4 10 50,65,75, 75 1 minute
Seated T Row 4 5 2.5 minutes Pyramid
Lat Pulldown 4 10 1 minute Last: 5W-5R-5U
Shoulder Press 3 10 Circuit
Triple Threat Cable Ext 30 second
Muscle Finisher
Chest Fly/Face Pull 2 10 no rest
Cardio Finisher
Rower 5 200 meters 30 second

Day 2 Lower Body Power Sets Reps Weight Rest

Cardio 1 5 minute Bike
Warm Up
Side Lunge 1 10
Glute Bridge 1 10
Leg Swing Side/Front 1 10
Side Step w/band 1 10
Calf/Ankle Lunge 1 10
Workout
Squat 3 4 2.5 minutes Week Progress: 4-5-6-5
RDL 3 8
Lunge w/weight 3 8 Superset
Lunge w/bodyweight
Hip Thruster 3 15
Leg Curl 4 21 7 top-7 low-7 full
Calf Ext. 4 10
Day 3 Upper Body Hyper Sets Reps Weight
Cardio 1 5 minute stairstepper
Warm Up
Wall Slide 1 10
Pass Through 1 10
Band Pull Aparts 1 10
Rotator Cuff Internal 1 10
Rotator Cuff External 1 10
Workout
Incline DB Bench Press 4 12
BOR
DB Fly 4 12
Rear Fly
Seated Cable Row 4 12
1,1,2 Front Raise
Close Grip Bench Press 4 12
1 Arm DB Row
1,1,2 Curl 3 12
Rear Grip Tricep Ext.
Finisher
KB Snatch 5 5/5
KB Thruster 5 5
KB Goblet Squat 5 5
KB Single Arm Swing 5 5/5 1 min rest

Day 4 Lower Body Hyper Sets Reps Weight Rest

Cardio 1 5 minutes Bike
Warm Up
Side Lunge 1 10
Glute Bridge 1 10
Leg Swing Side/Front 1 10
Side Step w/Band 1 10
Calf/Ankle Lunge 1 10
Workout
Front Squat 4 12
Bulgarian Lunge
Deadlif 2 5 Increase one set
Goblet 4 12
Leg Ext
Leg Press 4 12
Calves

Day 5 All Power Work Rest Round

Strength Circuit 60 seconds 15 seconds 1
BB Deadlif
Goblet Squat
Neutral Grip Chin Up
Alternating DB Press
Special Circuit 60 seconds 15 seconds 1
Single Arm Landmill Press
Parallel Landmill Row
Landmill Rotation
Landmill Squat
Explosive Circuit 60 seconds 15 seconds 1
Tire Flip
Sled Push
Clean
Explosive Pushup
Abs Circuit 10 reps 0 seconds 5 minute
Lying Hip Thrust
Frog Cruch
Oblique Crunch (L)
Oblique Crunch (L)
Bicycle
Cardio Circuit 30 seconds 0 seconds 2
Jab Cross
Upper Cuts
1, 2, 3, 4 Combo
1, 2 Sprawl