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Res Guide 01 - Week 1-4 PDF
Res Guide 01 - Week 1-4 PDF
Week 01
Week 02
Week 03
Week 04
Week 05
Week 06
Week 07
Week 08
Knee Pushups
Sets 3 Until Failure
Side Laterals
Sets 3 Reps 12
Tricep Pushdown
Sets 2 Reps 15
Knee Pushups
PUSH DAY
Side Laterals
P U S H D AY
Sets 3 Reps 12
!
I think of this exercise like pouring tea,
pinkies up!
Wk 01 Day 1
Tricep Pushdown
P U S H D AY
Sets 3 Reps 15
Cardio: Treadmill
P U S H D AY
5 Minutes
Leg Press
Sets 1 Reps 20
Sets 3 Reps 15
Goblet Squats
Sets 3 Reps 15
Hamstring Curl
Sets 3 Reps 20
BB RDL
Sets 3 Reps 10
Wk 01 Day 2
Sets 3 Reps 8
!
Our first superset! 8 squat walks right into
8 kick backs each leg!
Wk 01 Day 2
Leg Press
L E G D AY
Sets 1 Reps 20
Sets 3 Reps 15
!
This is a heavy movement. The bottom of
the rep is when your knees are just passed
90 degrees. A great exercise to keep track
of your stregnth progress on your phone's
notes.
Wk 01 Day 2
Goblet Squats
L E G D AY
Sets 3 Reps 15
Hamstring Curl
L E G D AY
Sets 3 Reps 20
!
I like to practice these at a higher rep
range to really burn up those hamstrings.
Developed hamstrings help create an
amazing look to your
Wk 01 Day 2
BB RDL
L E G D AY
Sets 3 Reps 10
!
We are pulling the weight up with our
hamstrings and glutes, the same muscles
we were just using on the hamstring curl.
Focus on using those muscles instead of
letting your lower back totally take over.
Wk 01
DAY 3
Week 01
Plate Curls
Sets 3 Reps 15
Sets 3 Reps 12
!
Do atleast 2 warmup sets with a light DB
before pushing yourself for these 3 sets.
Squeezing shoulder blades together at
the peak of each rep!.
Wk 01 Day 3
Sets 3 Reps 15
Sets 3 Reps 15
Plate Curls
P U L L D AY
Sets 3 Reps 15
!
Grab a 10lb plate, two 10lb plates, or a
25lb plate and use it to curl. LOVE these!
Wk 01 Day 3
Cardio: Treadmill
P U L L D AY
7 Minutes
Leg Extension
Sets 3 Reps 15
Hamstring Curl
Sets 3 Reps 15
Lunges
Sets 3 Reps 5 (each leg)
Goblet Squat
Sets 2 Reps 15
Wk 01 Day 4
Leg Extension
L E G D AY
Sets 3 Reps 15
Hamstring Curl
L E G D AY
Sets 3 Reps 15
!
2 warmup sets before you start these 3
tough sets. Controlled speed on these
reps.
Wk 01 Day 4
Lunges
L E G D AY
Goblet Squat DB Up
L E G D AY
Sets 3 Reps 15
!"
DB up, shoulder width stance. One of my
favorite exercises.
Wk 02
01
Week 01
Week 02
Week 03
Week 04
Week 05
Week 06
Week 07
Week 08
"Sore today,
Strong tomorrow."
Wk 01
DAY 1
Week 02
Knee Pushups
Sets 3 Until Failure
Incline DB Press
Sets 3 Reps 15
Side Laterals
Sets 3 Reps 12
Plate Raise
Sets 3 Reps 15
Abs #1
Wk 02
01 Day 1
Knee Pushups
PUSH DAY
Incline DB Press
PUSH DAY
Sets 3 Reps 15
Side Laterals
PUSH DAY
Sets 3 Reps 12
Plate Raise
PUSH DAY
Sets 3 Reps 15
Sets 3 Reps 20
!
Amazing tricep exercise, feel that stretch!
Movement at the elbows not at the
shoulders.
Wk 02
01 Day 1
Abs #1
3x 0x
Start with Circuits End with Finisher
take a break between circuits
Banded Abductors
Sets 3 Reps 15
Hamstring Curl
Sets 3 Reps 10
Leg Press
Sets 2 Reps 15
Sets 1 Reps 10
Goblet Squat
Sets 1 Reps 10
Sets 2 Reps 25
Wk 02
01 Day 2
Banded Abductors
L E G D AY
Sets 3 Reps 15
!"
Holding each rep for 1 second at widest
point.
Wk 02
01 Day 2
Hamstring Curl
L E G D AY
Sets 3 Reps 10
Leg Press
L E G D AY
Sets 2 Reps 15
Sets 1 Reps 10
Goblet Squat
L E G D AY
Sets 1 Reps 10
Sets 2 Reps 25
BB Curl
Sets 3 Reps 12
DB Hammer Curl
Sets 3 Reps 12
Abs #2
Sets 3 Reps 15
BB Curl
P U L L D AY
Sets 3 Reps 12
DB Hammer Curl
P U L L D AY
Sets 3 Reps 12
!
This hits a different part of the arm/bicep
than normal curls!
Wk 02
01 Day 3
Abs #2
2x 2x
Start with Circuits End with Finisher
Cardio: Treadmill
P U L L D AY
10 Minutes
Leg Extension
Sets 3 Reps 12
Leg Press
Sets 3 Reps 20
DB RDL
Sets 3 Reps 10
Wk 02
01 Day 4
Leg Extension
GLUTES/HAMSTRINGS
Sets 3 Reps 12
Sets 3 Reps 15
Leg Press
GLUTES/HAMSTRINGS
Sets 3 Reps 20
!"
Higher rep today. Medium height, wide
foot placement. The leg press is a machine
so you can more safely push yourself when
it gets hard, without sacrificing form! Push
yourself!
Wk 02
01 Day 4
DB RDL
GLUTES/HAMSTRINGS
Sets 3 Reps 10
Week 01
Week 02
Week 03
Week 04
Week 05
Week 06
Week 07
Week 08
Knee Pushups
Sets 3 Until Failure
Side Laterals
Sets 3 Reps 15
Upright Row
Sets 3 Reps 15
Dip Machine
Sets 3 Reps 15
Abs #3
Knee Pushups
PUSH DAY
Side Laterals
PUSH DAY
Sets 3 Reps 15
Upright Row
PUSH DAY
Sets 3 Reps 15
Dip Machine
PUSH DAY
Sets 3 Reps 15
!"
Amazing tricep, front shoulder, and chest
exercise!
Wk 03
01 Day 1
Abs #3
2x 2x
Start with Circuits End with Finisher
Cardio: Treadmill
PUSH DAY
12 Minutes
Squat Walks
Sets 3 Reps 10
Back Squats
Sets 3 Reps 12
Hamstring Curl
Sets 3 Reps 15
Leg Extension
Sets 3 Reps 15
Wk 03
01 Day 2
Squat Walks
GLUTES/HAMSTRINGS
Sets 3 Reps 10
Sets 2 Reps 10
!
Warming up everything for the next
exercise.
Wk 03
01 Day 2
Back Squats
GLUTES/HAMSTRINGS
Sets 3 Reps 12
! "#
If this is your first time squatting, take
your time. If uncomfortable, watch
instructional videos on youtube or ask a
personal trainer at the gym for
assistance Record how you do!
Wk 03
01 Day 2
Hamstring Curl
GLUTES/HAMSTRINGS
Sets 3 Reps 15
!
Holding each rep for 1 second at the top
of the rep!
Wk 03
01 Day 2
Leg Extension
GLUTES/HAMSTRINGS
Sets 3 Reps 15
!
Killer finisher!
Wk 01
DAY 3
Week 03
Rope Pulls
Sets 3 Reps 20
BB Curl
Sets 3 Reps 15
DB Hammer Curl
Sets 2 Reps 20
Abs #1
Rope Pulls
P U L L D AY
Sets 3 Reps 20
!
Drive elbows back as far as you can,
squeezing shoulder blades together at
peak of rep.
Wk 03
01 Day 3
Sets 3 Reps 15
BB Curl
P U L L D AY
Sets 3 Reps 15
Hammer Curl
P U L L D AY
Sets 2 Reps 20
Abs #1
3x 0x
Start with Circuits End with Finisher
take a break between circuits
Cardio: Treadmill
P U L L D AY
15 Minutes
Leg Extension
Sets 3 Reps 15
Leg Press
Sets 3 Reps 20
Goblet Squat DB Up
Sets 2 Reps 25
Leg Extension
Q U A D D AY
Sets 3 Reps 15
Leg Press
Q U A D D AY
Sets 3 Reps 20
Goblet Squat DB Up
Q U A D D AY
Sets 2 Reps 25
Sets 3 Reps 5
Week 01
Week 02
Week 03
Week 04
Week 05
Week 06
Week 07
Week 08
Knee Pushups
Sets 3 Until Failure
Incline DB Press
Sets 3 Reps 15
Abs #1
Knee Pushups
PUSH DAY
Sets 3 Reps 10
⏳
Our first upper body superset! Do not take
a rest between side laterals and front
rasies, you've got this!
Wk 04
01 Day 1
Incline DB Press
P U S H D AY
Sets 3 Reps 15
!
Push yourself!
Wk 04
01 Day 1
Sets 3 Reps 15
Abs #1
3x 0x
Start with Circuits End with Finisher
take a break between circuits
5 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 5
minutes.
Wk 01
DAY 2
Week 04
Fire Hydrants
Sets 3 Reps 10
Squat Walks
Sets 2 Reps 10
Back Squats
Sets 3 Reps 12
Hamstring Curl
Sets 3 Reps 20
Wk 04
01 Day 2
Sets 2 Reps 8
Fire Hydrants
GLUTES/HAMSTRINGS
Sets 3 Reps 10
⏳
10 reps each leg back to back, no rest, all 3
sets.
Wk 04
01 Day 2
Squat Walks
GLUTES/HAMSTRINGS
Sets 2 Reps 10
Sets 2 Reps 20
!"
We are toasting the glutes before we squat
next!
Wk 04
01 Day 2
Back Squats
GLUTES/HAMSTRINGS
Sets 3 Reps 12
Hamstring Curl
GLUTES/HAMSTRINGS
Sets 3 Reps 20
Rope Pulls
Sets 3 Reps 20
BB Curls
Sets 3 Reps 12
Hammer Curls
Sets 2 Reps 25
Abs #3
Sets 3 Reps 12
Sets 2 Reps 20
Sets 1 Reps 12
Rope Pulls
P U L L D AY
Sets 3 Reps 20
BB Curls
P U L L D AY
Sets 3 Reps 12
Hammer Curls
P U L L D AY
Sets 2 Reps 25
!!
I love doing these high rep after the biceps
are already exhausted from back day and
bicep curls!
Wk 04
01 Day 3
Abs #3
2x 2x
Start with Circuits End with Finisher
8 Minutes
!
Go at the pace you would normally climb a
staircase in a building. You should have a
pretty elevated heart rate at end of 8
minutes.
Wk 01
DAY 4
Week 04
Squat Walks
Sets 3 Reps 10
Fire Hydrants
Sets 3 Reps 10
Hip Thrusts
Sets 3 Reps 15
DB RDL
Sets 3 Reps 15
Squat Walks
GLUTES/HAMSTRINGS
Sets 3 Reps 10
!
Wake up those glutes!
Wk 04
01 Day 4
Fire Hydrants
GLUTES/HAMSTRINGS
Sets 3 Reps 10
Hip Thrusts
GLUTES/HAMSTRINGS
Sets 3 Reps 15
DB RDL
GLUTES/HAMSTRINGS
Sets 3 Reps 15
!
This is a difficult exercise to "master". Be
patient. Focus on using your hamstrings
and glutes instead of letting your lower
back take over. Form over heavy weight on
these.
Wk 04
01 Day 4
Sets 3 Reps 15