Category Mobility Squat Hinge

Mobility 3-Way Lunge Assisted Squat Hip Bridge

Olympic A Skips Bodyweight Squat Hip Thruster
Squat Act. Hip Flexor Goblet Squat Pull Throughs
Hinge Act. Pec-Elbow High Wall Sit RDL
Lunge Act. Pec-Elbow Low Leg Press Deadlift
VPull Ankle Wall Mob. Hack Squat Sumo Deadlift
HPull B Skips Back Squat Good Morning
Push Bear Crawl Front Squat SL RDL
Press Butt Kicks Suitcase Squat KB Swing
Anterior Crossover Lunge SL Squat SL Deadlift
Lateral Downward Dog Series Squat Jump
Posterior FR Floor Angels DB/KB Front Squat
Rotation Goblet Squats Lateral Squat
Accessory High Knees Pistol Squat
Cardio Inchworm
Knee Tucks
Lateral Shuffle
Pigeon w/reach
Power Skips
Push-up Plus
Rolling; Lower
Rolling; Upper
SMR: Calves
SMR: Gluteals
SMR: Hamstrings
SMR: IT-Band
SMR: Lats
SMR: Quads
SMR: Tibialis Anterior
SMR: T-Spine
Spiderman Crawl
Sprinter
Toy Soldier
T-Spine Rotations
Walking Leg Cradle
 Lunge Vertical Pull Horizontal Pull Push
Reverse Lunge Lat Pulldown Inverted Row Push-Up
Step Down SA Lat Pulldown Low Row Chest Press
Walking Lunge Chin-Up High Row Bench Press
Stationary Lunge Pull-Up Seated Row Uneven Push-Up
Step Up Explosive Pull-Up SS Row Plyo Push-Up
Lateral Lunge Pullover Bench Row Inc. Bench Press
Split Squat Jump Bent Row SA Bench Press
Multiplanar Lunge Chest Pass
Archer Push-Up
 Press Anterior Core Lateral Core
SA Press Kneeling Plank Kneeling Side Plank
Shoulder Press Pike Lateral Flexion
SA Push Press Plank Side Bend
SA 1/2 Kneeling Press Jackknife SA Farmers Carry
Military Press 3-Point Plank Side Plank
Arnold Press Body Saw SA Waiters Carry
Push Press Rollout Side Plank w/Hip Abd
2-Point Plank Side Plank w/Hip Add
Pike+Rollback
Stir the Pot
 Posterior Core Rotation Accessory
Hip Bridge Cable Twist Abductor
Hip Thruster Kneeling Chop Adductor
Kneeling Back Extension Kneeling Lift Biceps Curl
Reverse Hip Ext Kneeling Pallof Press Cable Fly
Supine Bridge Lift Calf Press
Back Extension Pallof Press Dips
Hip Extension Kneeling Side Toss Front Raise
SL Hip Bridge Side Toss Hamstring Curl
SL Hip Thruster SS. Chop Leg Extension
SL Supine Bridge SS. Lift Reverse Curl
SS. Pallof Press Reverse Fly
Side Raise
Triceps Extension
Tube Walk
 Cardio Equipment Cardio [Type] Day
Cycle Ab Wheel Interval Mon.
Elliptical Band LSD Tue.
ERG (Row) BB Pace/Tempo Wed.
Jog Bodyweight Repetition Thu.
Run Cable Fri.
Stairmaster DB Sat.
Step Mill EZ Curl Bar Sun.
Swim GHD
Walk KB
Machine
MB
Mini Band
PVC
Roman Chair
SB
Suspension
TERMINOLOGY KEY:
Abd - Abduction
Act. - Active
Add - Adduction
BB - Barbell
DB - Dumbbell
Ext - Extension
GHD - Glute-Ham Device
Inc. - Incline
KB - Kettlebell
MB - Medicine Ball
RDL - Romanian Deadlift
SA - Single-Arm
SB - Stability Ball
SL - Single-Leg
SMR - Self-Myofascial Release
SS - Split Stance
T-Spine - Thoracic Spine
 Muscular Endurance Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks 2-4 weeks

Sets per Exercise 1-3 ≥3 ≥3

Reps per Set 10-15 10-15 10-25

Rest between Sets ≤30 seconds ≤30 seconds ≤30 seconds

Load/Intensity (% 1 rm) 65% 70% 75%

Volume/Intensity Relationship Moderate/Low Moderate/Low Moderate/Low

 Hypertrophy Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks 2-4 weeks

Sets per Exercise 1-3 ≥3 ≥3

Reps per Set 8-12 6-12 6-12

Rest between Sets 30s –1.5 min 30 s–1.5 min 30s–1.5 min

Load/Intensity (% 1 RM) 67-80% 67-85% 67-85%

Volume/Intensity Relationship Moderate/Moderate Moderate/Moderate Moderate/Moderate

 Strength Training Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks 2-4 weeks

Sets per Exercise 1-3 ≥3 ≥3

Reps per Set ≤6 ≤6 ≤6

Rest between Sets 2-5 min 2-5 min 2-5 min

Load/Intensity (% 1 RM) ≥70% ≥80% ≥85%

Volume/Intensity Relationship low-high low-high low-high

 Power Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks

Sets per Exercise - 1-3 3-6

Reps per Set - 3-6 1-6

Rest between Sets - 2-5 min 2-5 min

Load/Intensity (% 1 rm) - 30-60% 30-70%

Volume/Intensity Relationship - Low/High Low/High

 RESTRICTIONS CLIENT PHASE WEEK

MUSCULAR ENDURANCE 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP
Duration: Duration:

SESSION 1 WK 1 SESSION 2 WK 1
MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
2 10-12 2 10-12
Lunge Hinge Squat

Lunge Hinge Squat

Rest: 30s Rest: 30s
2 10-12 2 10-12

Rest: 30s Rest: 30s

1 10-12 1 10-12

Rest: 30s Rest: 30s

2 10-12 2 10-12
VPull

VPull
Rest: 30s Rest: 30s
2 10-12 2 10-12
Push

Push
Rest: 30s Rest: 30s
1 10-12 1 10-12
HPull

HPull
Rest: 30s Rest: 30s
2 10-12 2 10-12
Press

Press
Rest: 30s Rest: 30s
1 10-12 1 10-12
Accessory

Accessory

Rest: 30s Rest: 30s

CORE CORE
2 12/50s 2 12/50s
Rotation Posterior
Lateral Anterior

Rest: 30s Rest: 30s

2 12/50s 2 12/50s

Rest: 30s Rest: 30s

Mode Cardio Comments

Weekly Cardio

Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK
MUSCULAR
2 of 4
ENDURANCE
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP
Duration: Duration:

SESSION 1 WK 2 SESSION 2 WK 2
MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 10-12 3 10-12
Lunge Hinge Squat

Lunge Hinge Squat

Rest: 30s Rest: 30s
3 10-12 3 10-12

Rest: 30s Rest: 30s

2 10-12 2 10-12

Rest: 30s Rest: 30s

3 10-12 3 10-12
VPull

VPull
Rest: 30s Rest: 30s
3 10-12 3 10-12
Push

Push
Rest: 30s Rest: 30s
2 10-12 2 10-12
HPull

HPull
Rest: 30s Rest: 30s
3 10-12 3 10-12
Press

Press
Rest: 30s Rest: 30s
2 10-12 2 10-12
Accessory

Accessory

Rest: 30s Rest: 30s

CORE CORE
3 12/50s 3 12/50s
Rotation Posterior
Lateral Anterior

Rest: 30s Rest: 30s

3 12/50s 3 12/50s

Rest: 30s Rest: 30s

Mode Cardio Comments

Weekly Cardio

Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK
MUSCULAR
3 of 4
ENDURANCE
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP
Duration: Duration:

SESSION 1 WK 3 SESSION 2 WK 3
MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 12-15 3 12-15
Lunge Hinge Squat

Lunge Hinge Squat

Rest: 30s Rest: 30s
3 12-15 3 12-15

Rest: 30s Rest: 30s

2 12-15 2 12-15

Rest: 30s Rest: 30s

3 12-15 3 12-15
VPull

VPull
Rest: 30s Rest: 30s
3 12-15 3 12-15
Push

Push
Rest: 30s Rest: 30s
2 12-15 2 12-15
HPull

HPull
Rest: 30s Rest: 30s
3 12-15 3 12-15
Press

Press
Rest: 30s Rest: 30s
2 12-15 2 12-15
Accessory

Accessory

Rest: 30s Rest: 30s

CORE CORE
3 15/60s 3 15/60s
Rotation Posterior
Lateral Anterior

Rest: 30s Rest: 30s

3 12/50s 3 12/50s

Rest: 30s Rest: 30s

Mode Cardio Comments

Weekly Cardio

Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK
MUSCULAR
4 of 4
ENDURANCE
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP
Duration: Duration:

SESSION 1 WK 4 SESSION 2 WK 4
MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 12-15 3 12-15
Lunge Hinge Squat

Lunge Hinge Squat

Rest: 30s Rest: 30s
3 12-15 3 12-15

Rest: 30s Rest: 30s

3 12-15 3 12-15

Rest: 30s Rest: 30s

3 12-15 3 12-15
VPull

VPull
Rest: 30s Rest: 30s
3 12-15 3 12-15
Push

Push
Rest: 30s Rest: 30s
3 12-15 3 12-15
HPull

HPull
Rest: 30s Rest: 30s
3 12-15 3 12-15
Press

Press
Rest: 30s Rest: 30s
3 12-15 3 12-15
Accessory

Accessory

Rest: 30s Rest: 30s

CORE CORE
3 15/60s 3 15/60s
Rotation Posterior
Lateral Anterior

Rest: 30s Rest: 30s

3 15/60s 3 15/60s

Rest: 30s Rest: 30s

Mode Cardio Comments

Weekly Cardio

Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

HYPERTROPHY 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY

Duration: Duration: Duration:

WARM-UP

WARM-UP

WARM-UP
SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1
LOWER Sets Reps WT NOTES UPPER PULL Sets Reps WT NOTES UPPER PUSH Sets Reps WT NOTES
2 10-12 2 10-12 2 10-12
Squat

VPull

Push
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12
Hinge

HPull

Push
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12

Accessory Accessory Accessory

Lunge

Press
Rest: 90s Rest: 90s Rest: 90s
1 10-12 1 10-12 1 10-12
Accessory Accessory

Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
1 10-12 1 10-12 1 10-12

Rest: 90s Rest: 90s Rest: 90s

CORE CORE CORE
2 12/45s 2 12/45s 2 12/45s
Posterior

Rotation
Anterior

Rest: 90s Rest: 90s Rest: 90s

2 12/45s
Lateral

Rest: 90s

Mode Cardio Comments

Weekly Cardio

Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

HYPERTROPHY 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 2 SESSION 2 WK 2 SESSION 3 WK 2

LOWER Sets Reps WT NOTES UPPER PULL Sets Reps WT NOTES UPPER PUSH Sets Reps WT NOTES
3 10-12 3 10-12 3 10-12
Squat

VPull

Push
Rest: 90s Rest: 90s Rest: 90s
3 10-12 3 10-12 3 10-12
Hinge

HPull

Push
Rest: 90s Rest: 90s Rest: 90s
3 10-12 3 10-12 3 10-12

Accessory Accessory Accessory

Lunge

Press
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12
Accessory Accessory

Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12

Rest: 90s Rest: 90s Rest: 90s

CORE CORE CORE
3 12/45s 3 12/45s 3 12/45s
Posterior

Rotation
Anterior

Rest: 90s Rest: 90s Rest: 90s

3 12/45s
Lateral

Rest: 90s

Cardio Comments
Weekly Cardio

Mode
Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

HYPERTROPHY 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 3 SESSION 2 WK 3 SESSION 3 WK 3

LOWER Sets Reps WT NOTES UPPER PULL Sets Reps WT NOTES UPPER PUSH Sets Reps WT NOTES
3 10-12 3 10-12 3 10-12
Squat

VPull

Push
Rest: 60s Rest: 60s Rest: 60s
3 10-12 3 10-12 3 10-12
Hinge

HPull

Push
Rest: 60s Rest: 60s Rest: 60s
3 10-12 3 10-12 3 10-12
Accessory Accessory Accessory
Lunge

Press
Rest: 60s Rest: 60s Rest: 60s
2 10-12 2 10-12 2 10-12
Accessory Accessory

Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
2 10-12 2 10-12 2 10-12

Rest: 60s Rest: 60s Rest: 60s

CORE CORE CORE
3 12/45s 3 12/45s 3 12/45s
Posterior

Rotation
Anterior

Rest: 60s Rest: 60s Rest: 60s

3 12/45s
Lateral

Rest: 60s

Cardio Comments
Weekly Cardio

Mode
Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

HYPERTROPHY 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 4 SESSION 2 WK 4 SESSION 3 WK 4

LOWER Sets Reps WT NOTES UPPER PULL Sets Reps WT NOTES UPPER PUSH Sets Reps WT NOTES
3 8-10 3 8-10 3 8-10
Squat

VPull

Push
Rest: 60s Rest: 60s Rest: 60s
3 8-10 3 8-10 3 8-10
Hinge

HPull

Push
Rest: 60s Rest: 60s Rest: 60s
3 8-10 Accessory Accessory Accessory 3 8-10 3 8-10
Lunge

Press
Rest: 60s Rest: 60s Rest: 60s
3 10-12 3 10-12 3 10-12
Accessory Accessory

Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
3 10-12 3 10-12 3 10-12

Rest: 60s Rest: 60s Rest: 60s

CORE CORE CORE
3 10/40s 3 10/40s 3 10/40s
Posterior

Rotation
Anterior

Rest: 60s Rest: 60s Rest: 60s

3 10/40s
Lateral

Rest: 60s

Cardio Comments
Weekly Cardio

Mode
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio

Intensity
 RESTRICTIONS CLIENT PHASE WEEK

STRENGTH 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY

Duration: Duration: Duration:

WARM-UP

WARM-UP

WARM-UP
SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1
MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 4-6 3 4-6 3 4-6

Lunge
Squat

Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6 3 4-6
Press

VPull

Push
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6 3 4-6

HPull

HPull
Push

Rest: 2-4 min Rest: 90s Rest: 2-4 min

2 10-12 2 10-12 2 10-12
Accessory Accessory

Accessory Accessory

Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12

Rest: 90s Rest: 90s Rest: 90s

CORE CORE CORE
2 8/30s 2 8/30s 2 8/30s
Posterior

Rotation
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

2 8/30s
Lateral

Rest: 2 min

Mode Cardio Comments

Weekly Cardio

Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

STRENGTH 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 2 SESSION 2 WK 2 SESSION 3 WK 2

MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 3-5 3 3-5 3 3-5

Lunge
Hinge
Squat

Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min

3 3-5 3 3-5 3 3-5
Press

VPull

Push
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6 3 4-6

HPull

HPull
Push

Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min

2 8-10 2 8-10 2 8-10
Accessory Accessory

Accessory Accessory

Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
2 8-10 2 8-10 2 8-10

Rest: 90s Rest: 90s Rest: 90s

CORE CORE CORE
3 8/30s 3 8/30s 3 8/30s
Posterior

Rotation
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 8/30s
Lateral

Rest: 2 min

Cardio Comments
Weekly Cardio

Mode
Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

STRENGTH 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 3 SESSION 2 WK 3 SESSION 3 WK 3

MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 3-5 3 3-5 3 3-5

Lunge
Hinge
Squat

Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min

3 3-5 3 3-5 3 3-5
Press

VPull

Push
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-5 3 3-5 3 3-5
HPull

HPull
Push

Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min

3 8-10 3 8-10 3 8-10
Accessory Accessory

Accessory Accessory

Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
3 8-10 3 8-10 3 8-10

Rest: 90s Rest: 90s Rest: 90s

CORE CORE CORE
3 6/25s 3 6/25s 3 6/25s
Posterior

Rotation
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 6/25s
Lateral

Rest: 2 min

Cardio Comments
Weekly Cardio

Mode
Day
Type
Duration
Work:Rest Ratio
Intensity
 RESTRICTIONS CLIENT PHASE WEEK

STRENGTH 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP

WARM-UP

WARM-UP
Duration: Duration: Duration:

SESSION 1 WK 4 SESSION 2 WK 4 SESSION 3 WK 4

MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 2-4 3 2-4 3 2-4

Lunge
Hinge
Squat

Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min

3 2-4 3 2-4 3 2-4
Press

VPull

Push
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 2-4 HPull 3 2-4 3 2-4

HPull
Push

Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min

3 8-10 3 8-10 3 8-10
Accessory Accessory

Accessory Accessory

Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
3 8-10 3 8-10 3 8-10

Rest: 90s Rest: 90s Rest: 90s

CORE CORE CORE
3 4/20s 3 4/20s 3 4/20s
Posterior

Rotation
Anterior

Rest: 2 min Rest: 2 min Rest: 2 min

3 4/20s
Lateral

Rest: 2 min

Cardio Comments
Weekly Cardio

Mode
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio

Intensity