SCHEDULE: B- 1

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1:
FULL BODY WORKOUT

LEGS LEG EXTENSION 2

LEG CURL 2

CALF RAISES 2

CHEST M/C CHEST PRESS 2

LAT PULL DOWN 2
BACK
DB SHRUGS 2
SHOULDERS FRONTAL RAISES 2
TOTAL SETS 14

DAY 2:CARDIO +
CORE CONCENTRIC

ABDOMEN FORWARD CRUNCH

DOD-1 2

LOWER BACK BACK EXTENSION

DOD-1 2
TOTAL SETS 14
DAY 3: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 4:CARDIO +
CORE ISOMETRIC
FORWARD CRUNCH
ABDOMEN DOD-1
BACK EXTENSION
LOWER BACK
DOD-1
DAY 5: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 6:CARDIO +
SAME AS DAY 2
CORE CONCENTRIC

DAY 7 REST MASSAGE

291
 Graduation protocol for graduating from B-1 to B-2
core
Lower body Pushing complex Pushing complex
f.crunches/bk.ext.
Leg extension m/c chest press m/c chest press
dod 1 isometric
30% of body wt 25% of body wt 25% of body wt
Men 60 seconds
for 15 reps for 15 reps for 15 reps
30% of body wt 25% of body wt 25% of body wt
women 60 seconds
for 15 reps for 15 reps for 15 reps

SCHEDULE: B-2
MUSCLE GROUP EXERCISE SETS REPRANGE
DAY 1:
FULL BODY WORKOUT
LEGS SQUATS 2
LEG PRESS 2
CALF RAISES 2
CHEST PUSH UPS 2
M/C CHEST PRESS 2
BACK LAT PULL DOWN 2
SHOULDERS M/C SHOULDER PRESS 2
TOTAL SETS 16

DAY 2:CARDIO +
CORE CONCENTRIC
ABDOMEN FORWARD CRUNCH
DOD-3 2
LOWER BACK BACK EXTENSION
DOD-3 2
TOTAL SETS 4
DAY 3: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 4:CARDIO +
CORE ISOMETRIC
FORWARD CRUNCH
ABDOMEN
DOD-3
BACK EXTENSION
LOWER BACK
DOD-3 292
 DAY 5: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 6:CARDIO +
SAME AS DAY 1
CORE CONCENTRIC
DAY 7 REST MASSAGE

Graduation protocol for graduating from B-2 to B-3

core
Lower body Pushing complex Pulling complex
f.crunches/bk.ext.
Squats or leg sled m/c chest press Lat pull down
dod 2 isometric
50 reps of squats or
50% of body 50% of body wt
Men 60% of body wt for 60 seconds
wt for 15 reps for 15 reps
15 reps
50 reps of squats or 50% of body 50% of body wt
women 60% of body wt for 60 seconds
15 reps wt for 15 reps for 15 reps

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1:
FULL BODY WORKOUT
LEGS SQUATS 2
STEP UP WITH
2
LOW STEP
LEG PRESS 2
CALF RAISES 2
LEG PRESS 2
CHEST PUSH UPS 2
DB FLAT BENCH PRESS 2
BACK SEATED ROW 2
DB SHRUGS 2
SHOULDERS O/H DB PRESS 2
DB SIDE LAT RAISES 2
TOTAL SETS 20
DAY 2:CARDIO +
CORE CONCENTRIC
293
 FORWARD CRUNCH
ABDOMEN 2
DOD-3
BACK EXTENSION
LOWER BACK 2
DOD-3
TOTAL SETS 4
DAY 3: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 4:CARDIO +
CORE ISOMETRIC
FORWARD CRUNCH
ABDOMEN
DOD-3
BACK EXTENSION
LOWER BACK
DOD-3
DAY 5: FULL BODY
SAME AS DAY 1
WORKOUT
DAY 6:CARDIO +
SAME AS DAY 1
CORE CONCENTRIC

DAY 7 REST MASSAGE

Graduation protocol for graduating from B-3 to I-1

Core
Lower body Pushing complex Pulling complex
f.crunches/bk.ext.
Squats Push ups Seated row
dod 3 isometric
25 reps with 60% of body wt
Men 15 full push ups 60 seconds
Olympic bar for 15 reps

25 reps with small 15 modified 50% of body

women 60 seconds
Olympic bar push ups wt for 15 reps

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1: CBS

CHEST PUSH UPS 2

M/C CHEST PRESS 2
INCLINE BENCH
2
DB CHEST PRESS
294
 M/C FLY'S 2
BICEPS STANDING BICEP
2
CURL
PREACHER HAMMER
2
CURL
SHOULDER O/H DB PRESS 2
DB SIDE LAT RAISES 2
TOTAL SETS 16
DAY 2: LBT
LEGS SMITH SQUATS 2
LEG EXTENSION 2
LEG CURL 2
CALF RAISES 2
BACK LAT PULL DOWN 2
SEATED ROW 2
DB SHRUGS 2
TRICEPS O/H DB TRICEP
2
EXTENSION
CABLE PUSH DOWN 2
TOTAL SETS 18
DAY 3:CARDIO +
CORE CONCENTRIC 2
FORWARD CRUNCH
ABDOMEN 2
DOD-4
LOWER BACK BACK EXTENSION
2
DOD-4
TOTAL SETS 4
DAY 4: CBS SAME AS DAY 1
DAY 6: CARDIO +
CORE ISOMETRIC
FORWARD CRUNCH
ABDOMEN
DOD-4 295
 LOWER BACK BACK EXTENSION
DOD-4
DAY 7 REST/ MASSAGE

Graduation protocol for graduating from I-1 to I-2

f.crunches/bk.ext.
Lower body Pushing complex Pulling complex
dod 4
Leg extn m/c chest press Lat pull down
isometric
70% of body wt 60% of body 60% of body wt
Men 60 seconds
for 15 reps wt for 15 reps for 15 reps
50% of body wt for
women 50% of body wt 40% of body wt 60 seconds
15 reps for 15 reps
foe 15 reps

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1: CBS
CHEST WEIGHTED PUSH UPS 2
DB FLAT BENCH 2
DB PRESS
INCLINE BENCH 2
DB CHEST PRESS
M/C FLY'S 2
BICEPS STANDING BICEP CURL 2
INCLINE BENCH 2
DB HAMMER CURL
SHOULDER O/H DB PRESS 2
DB SIDE LAT RAISES 2
TOTAL SETS 16
DAY 2: LBT 2
LEGS SMITH SQUATS 2
STATIC LUNGES 2
LEG SLED 2
CALF RAISES 2
BACK ASSISTED CHIN UPS 2
296
 ONE ARM DB ROW 2
DB SHRUGS 2
TRICEPS BENCH DIPS 2
CLOSE GRIP PUSH UPS 2
TOTAL SETS 16
DAY 3:CARDIO + 2
CORE CONCENTRIC
ABDOMEN FORWARD CRUNCH
2
MAT UNDER SCAPULAE
REVERSE CRUNCH
DOD 1 2
BACK EXTENSION 2
LOWER BACK
MAT UNDER SACRUM
TOTAL SETS 6
DAY 4 : CBS SAME AS DAY 1
DAY 5: LBT SAME AS DAY 1
DAY 6 :CARDIO +
CORE ISOMETRIC
ABDOMEN PLANK DOD 2
REVERSE CRUNCH
DOD 1
OBLIQUE HOLD DOD 2

LOWER BACK BRIDGE DOD 2

DAY 7 REST/ MASSAGE

297
 Graduation protocol for graduating from I-3 to A-1

Lower body Pushing complex Pushing complex Core

Weighted squats Decline bb press Decline bb press Plank dod 2
90% of body wt 80% of body 65% of body wt
Men 60 seconds
for 15 reps wt for 15 reps for 15 reps
70% of body wt 70% of body wt 40% of body wt
women 60 seconds
for 15 reps for 15 reps for 15 reps

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1: LEGS-DELS
LEGS WEIGHTED SQUATS 2
STEP UP 2
LEG PRESS 2
LEG CURL 2
CALF RAISES 2
SHOULDERS M/C SHOULDER PRESS 2
O/H DB PRESS 2
DB SIDE LAT RAISES 2
TOTAL SETS 2
DAY 2 : CARDIO +
CORE CONCENTRIC
DAY 3: CHEST-BICEPS

CHEST FLAT BENCH DB PRESS 2

DECLINE BENCH
BB PRESS 2
INCLINE BENCH
DB PRESS 2
M/C FLY'S 2
BICEPS STANDING DB CURL 2
PREACHER DB BICEP 2
CURL PRESS

298
 INCLINE DB
2
HAMMER CURL
TOTAL SETS 14
DAY 4: CARDIO +
CORE ISOMETRIC
ABDOMEN PLANK DOD 3 2

OBLIQUE OBLIQUE HOLD DOD 2 2

LOWER BACK BRIDGE DOD 2 2

DAY 5: BACK-TRICEPS

BACK ASSISTED CHIN UPS 2

ONE ARM ROW 2

LAT PULL DOWN 2

SEATED ROW 2

DB SHRUGS 2

TRICEPS WEIGHTED CLOSE 2

GRIP PUSH UPS

CABLE PUSH DOWN 2

BENCH DIPS 2
TOTAL SETS 16
DAY 6: CARDIO+ INCLINE BENCH
2
CORE CONCENTRIC DB PRESS
DAY 7 REST/ MASSAGE
Graduation protocol for graduating from A-1 to A-2
Pushing complex
Lower body Pulling complex Core
Flat bench db
Weighted squats Lat pull down Plank dod 3
press
100% of body wt 80% of body wt
Men for 15 reps for 65% of body wt 60 seconds
for 15 reps each arm for 15 reps
80% of body wt 10% of body wt for 40% of body wt
women 15 reps for each 60 seconds
for 15 reps arm for 15 reps 299
 MUSCLE GROUP EXERCISE SETS REPRANGE
DAY 1: LEGS-DELTS
LEGS WEIGHTED SQUATS 2
DYNAMIC LUNGES 2
LEG PRESS 2
LEG CURL 2
CALF RAISES ON 2
SMITH M/C
SHOULDERS FRONTAL RAISES 2
O/H DB PRESS 2
DB SIDE LAT RAISES 2
TOTAL SETS 16
DAY 2:CARDIO +
CORE CONCENTRIC

DAY 3:CHEST-BICEPS

WEIGHTED DEPTH
CHEST 2
PUSH UPS
DECLINE BENCH
2
BB PRESS
INCLINE BENCH
DB PRESS 2
FLAT BENCH CABLE
2
FLY'S

BICEPS PREACHER DB CURL 2

INCLINE BICEP CURL 2

INCLINE DB HAMMER
2
CURL

TOTAL SETS 14
DAY 4:CARDIO +
CORE ISOMETRIC
ABDOMEN Plank dod 2
300
 Oblique Oblique hold dod 2

LOWER BACK Bridge dod 3

DAY 5:
BACK-TRICEPS
ASSISTED CHIN UPS 2
BACK
BENT OVER BB ROW 2

LAT PULL DOWN 2

DB SHRUGS 2

DEAD LIFTS 2
WEIGHTED CLOSE
2
GRIP PUSH UPS
CABLE PUSH DOWN 2

PARALLEL BAR DIPS 2

TOTAL SETS 16
DAY 6: CARDIO+
CORE CONCENTRIC
DAY 7 REST/ MASSAGE

Graduation protocol for graduating from A-2 to A-3

Core
Lower body Pushing complex Pulling complex
Plank dod 3 and
Weighted squats Decline bb press Lat pull down
bridge dod 1
150% of body wt 90% of body wt 70% of body wt
Men for 15 reps for 60 seconds
for 15 reps each arm for 15 reps
100% of body wt 40% of body wt for 50% of body wt
women 15 reps for each 60 seconds
for 15 reps arm for 15 reps

SCHEDULE: A-3

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1: LEGS-DELS
LEGS WEIGHTED SQUATS 2
DYNAMIC LUNGES 2
301
 STEP UPS 2
STIFF LEGGED
DEAD LIFT 2
CALF RAISES ON
2
SMITH M/C
SHOULDERS O/H DB PRESS 2
DB SIDE LAT RAISES 2
LOW PULLY CABLE 2
SIDE LAT RAISES
TOTAL SETS 16
DAY 2:CARDIO +
CORE CONCENTRIC

DAY 3:CHEST-BICEPS 2
WEIGHTED DEPTH
CHEST 2
PUSH UPS
DECLINE BENCH
DB PRESS 2
INCLINE BENCH
DB PRESS 2
FLAT BENCH CABLE
2
FLY'S
BICEPS PREACHER DB CURL 2

INCLINE BICEP CURL 2

INCLINE BENCH
2
DB HAMMER CURL
TOTAL SETS 14
DAY 4:CARDIO +
CORE ISOMETRIC
ABDOMEN PLANK DOD 2

OBLIQUE OBLIQUE HOLD DOD 2

LOWER BACK BRIDGE DOD 3

DAY 5:
BACK-TRICEPS
302
 BACK ASSISTED CHIN UPS

BENT OVER BB ROW

LAT PULL DOWN

DB SHRUGS

DEAD LIFTS
WEIGHTED CLOSE
GRIP PUSH UPS
CABLE PUSH DOWN

PARALLEL BAR DIPS

TOTAL SETS 16
DAY 6: CARDIO+
CORE CONCENTRIC
DAY 7 REST/ MASSAGE

Graduation protocol for graduating from A-2 to A-3

Lower body Pushing complex Pulling complex Core Plank dod 3
Weighted squats Decline bb press Lat pull down and bridge dod 1
150% of body wt 90% of body wt 70% of body wt
Men for 15 reps for 60 seconds
for 15 reps each arm for 15 reps
100% of body wt 40% of body wt for 50% of body wt
women 15 reps for each 60 seconds
for 15 reps arm for 15 reps

MUSCLE GROUP EXERCISE SETS REPRANGE

DAY 1: LEGS SQUATS 3 12.12.12
LUNGES 3 12.12.12
STIFF LEGGED DEAD LIFT 3 10.10
CALF RAISES 3 10.10.10

TOTAL SETS 12 SETS

DAY 3: BACK – DELTS -
BENT OVER BB ROWS 3 12.12.12
BICEPS- TRICEPS
LAT PULL DOWN
3 12.12.12
PRONE GRIP
303
 DB SHRUGS 3 10.10.10

DB OVER HEAD PRESS 2 10.10.10

PREACHER CURLS 2 10.10.10

SKULL CRUSHER 2 10.10.10
TOTAL SETS 15 SETS
DAY 5: CHEST - DECLINE BENCH
3 12.12.12
DELTSBICEPS-TRICEPS BB PRESS

INCLINE BENCH
3 12.12.12
DB PRESS

MACHNFLYS 3 12.12.12

DB OVER HEAD PRESS 2 10.10.10

PREACHER CURLS 2 10.10.10
SKULL CRUSHER 2 10.10.10
TOTAL SETS 2

Graduation Protocol For Graduating From A-3 To Further Advanced Training

LOWER BODY PUSHING COMPLEX

WEIGHTED SQUATS FLAT BENCH DB PRESS PULLING COMPLEX CORE PLANK DOD 3
LAT PULL DOWN AND BRIDGE DOD 2

175% OF BODY WT 100% OF BODY WT 80% OF BODY WT

MEN FOR 15 REPS FOR 60 SECONDS
FOR 15 REPS EACH ARM FOR 15 REPS

110% of body wt 45% of body wt for 55% of body wt

women 15 reps for each 60 seconds
for 15 reps arm for 15 reps

304
A4

MUSCLE GROUP EXERCISE SETS REPRANGE

LEGS Squats 4 25.25.25.25
lunges 3 25.25.25
CALF RAISES 3 25.25.25
Back & triceps Bent over BB rows 3 15.15.15
Lat pull down 3 20.20.20
shrugs 3 15.15.15
Skull crusher 3 20.20.20
Chest & biceps Depth push ups 3 25*25*25
Incline bench DB press 3 20.20.20
Machnflys 3 25*25*25
Incline bench DB curls 3 20.20.20

A7MUSCLE GROUP EXERCISE SETS REPRANGE

LEGS Squats 4 25.25.25.25
lunges 3 25.25.25
CALF RAISES 3 25.25.25
Back & triceps Bent over BB rows 3 15.15.15
Lat pull down 3 20.20.20
shrugs 3 15.15.15
Skull crusher 3 20.20.20
Chest & biceps Depth push ups 3 25*25*25
Incline bench DB press 3 20.20.20
Machnflys 3 25*25*25
Incline bench DB curls 3 20.20.20

305