PCOSExercise

EXERCSIEPlan
PLAN
BEGINNER LEVEL
Day 1 Day 2 Day 3 (Circuit) Day 4 Day 5 Day 6 Day 7
Cardio: Fast Walk - Cardio: Fast Walk -
10 minutes 10 minutes
Dumbbell Walking
Dumbbell Goblet Dumbbell Goblet
Forward Lunge 4x10
Squat 3x8 Squat 3x8
Dumbbell Dumbbell Overhead Dumbbell
Romanian Deadlift Press 4x10 Romanian Deadlift
3x8 3x8
Dumbbell Lateral Dumbbell Swing Dumbbell Backward
Squat 3x8 4x10 Lunge 3x8
REST REST REST REST
Dumbbell Bench Dumbbell Overhead
Dumbbell Farmer’s
Press 3x8 Press 3x8
Walk 4x60 Seconds
Dumbbell One Arm Dumbbell Rear Delt
Bent Over Row 3x8 Cardio: HIIT Flye 3x8
Sprinting-6 Rounds
Lying Leg Raise 3x8 of 60 Second Sprints Russian Twist 3x8
and 90 Second walk
V Sit Hold 2x60
Plank 2x60 Seconds
Seconds

The beginner routine is designed to be used by those who are new to resistance training and
exercise in general. If you haven’t already, please consult with your general care physician to
receive medical clearance to begin a physical activity program. This routine is designed so that
you can perform it entirely within the comfort of your own home, or a gym if it helps you with
motivation and adherence. The only pieces of fitness equipment you need access to are a pair
of adjustable dumbbells. If you’re creative with furniture you already have lying around your
house, you won’t need any other sort of equipment. Though, if you decide to, it can’t hurt to
purchase a flat bench.

Training sessions in this program are geared towards promoting the retention and development
of muscle tissue, while also increasing your TDEE (Total Daily Energy Expenditure). Cardio is
more or less limited to fast paced walking on Day 1 and Day 5. This is done so as to not interfere
with your ability to complete the more traditional resistance training work that follows it. But
don’t fret though, the muscle you build and energy you expend from the resistance training
portion of those days will help you get to where you want to be way faster. Just make sure you
take about 45-60 seconds of rest between each set on those days.
On Day 3, you’ll notice that the word “Circuit” is placed in parentheses. Whenever you see
this written adjacent to any of the training days in any program within this e-book, it means
that you need to approach each exercise in a very specific way. Instead of completing sets in
a linear way, like you’re used to (e.g. performing 4 sets of dumbbell lunges back to back when
reading “Dumbbell Walking Forward Lunge 4x10), sets should be completed in rounds. What
this means is that you do 1 set of each exercise, going down the list and not taking a break
between movements. Once you complete the last non-cardio exercise, take a 60-180 second
rest depending on how you feel, then repeat the circuit again from the beginning. The notation
of 4x10 just means that you need to complete a total of 4 rounds of the circuit before moving on
to cardio. Once you complete the circuit, rest 2-5 minutes before beginning the cardio portion
of that day. The general goal of this day is to produce a significant metabolic stimulus and
largely increase your TDEE, which will result in you getting a bit out of breath.

During the circuit day you’ll notice that HIIT is prescribed. This is a brief form of cardio that
involves smaller lengths of all out sprinting and larger lengths of slow movement like walking.
This allows you to get a lot done in a small amount of time. While you are performing HIIT
make sure you never stop moving, as this will be counterproductive and make it harder for you
when you re-enter a sprint phase.

Additionally, progress in all 3 routines will use the 2 for 2 rule. If you’re able to complete
every set of a dumbbell movement at a specific weight and perform at least 2 more reps than
prescribed on the last set for 2 consecutive days in a row, then increase the weight you use for
that movement by 5 pounds the next time you do it. This will ensure you consistently grow and
adapt in your training, avoiding stagnation. For the bodyweight movements, just keep them as
they are.

For any and all movements prescribed, please look up form videos online and consult a qualified
professional if you experience any pain or discomfort that you believe is not natural. It is better
to be safe than sorry. Please follow this program until you are comfortable enough to progress
onto the intermediate program.
 INTERMEDIATE LEVEL
Day 1 Day 2 Day 3 (Circuit) Day 4 Day 5 Day 6 Day 7
Bodyweight Jumping Lunge
Burpee 4x10
Jump Squat 4x10 4x10
Dumbbell
Dumbbell Goblet Dumbell Bench
Romanian
Squat 3x8 Press 3x8
Deadlift 3x8
Cardio: HIIT Dumbbell
Dumbbell Dumbbell Lateral Sprinting - 12 Military Press
Upright Row 3x8 Cardio: Running Lunge 3x8 Rounds of 60 3x8 REST REST
- 45 Minutes Second Sprints
Bodyweight Incline Push Up
and 120 Second Sit Up 3x12
Hyper 3x8 3x8
Walks
Dumbbell One Mountain Dumbbell Rear
Arm Row 3x8 Climber 3x8 Delt Flye 3x8
Dumbbell Bodyweight
Plank Walk Up
Overhead Squat Turkish Get Up
3x12
3x12 3x12

The intermediate routine is designed for individuals who have been exercising somewhat
consistently in the recent past for at least 2-3 months. It involves a mix of bodyweight movements
but also several dumbbell exercises. Because of this it is possible to perform this program in its
entirety from the comfort of your own home, or a gym if you prefer. It’s just recommended that
you purchase dumbbells with adjustable weight, or a large number of dumbbells to allow you
to progressively increase the load you use as you get stronger. Other than dumbbells, however,
you won’t need any specific exercise equipment you couldn’t already find around your house or
improvise.

The routine itself is designed to be 5 days per week, with a total of 2 cardio sessions. For those of
you transitioning over from the beginner program you will experience an additional 2 exercise
sessions per week on this routine. Because of the additional training time you’ll now have 2 stand
alone cardio days and 3 days focused on more traditional resistance training. This will help you
develop even more fat burning muscle, maintain even more of your already existing muscle as
you lose fat, increase your TDEE even more, and improve your muscle:fat ratio (which makes
you look even leaner). You’ll also notice that the first movement of each resistance training day
involves a jump of some kind. They are intended to be high power movements, so focus on
pushing as hard as you can while doing them and being explosive. Just make sure to not forget
the 2 for 2 rule mentioned in the beginner program and to rest 45-60 seconds between each set.
 ADVANCED LEVEL
Day 1 Day 2 Day 3 (Circuit) Day 4 Day 5 Day 6 Day 7
Dumbbell Jump Dumbbell Jump Explosive Push
Squat 3x8 Squat 3x8 Ups 3x10

Burpee 3x15 Burpee 3x15 Jump Squats 3x10

Dumbbell Goblet Dumbbell Goblet Cardio:

Burpee 3x10
Squat 3x8 Squat 3x8 HIIT
Dumbbell One Dumbbell One Dumbbell Two Sprinting 15
Cardio:
Arm Bent Over Rounds of
REST Arm Bent Over Running 60 Arm Bent Over REST
Row 4x8 Row 4x8 Row 3x10 60 Second
Minutes
Dumbbell Dumbbell Sprints and
Dumbbell Rear 90 Second
Romanian Deadlift Romanian Deadlift
Delt Flye 3x10 Jogging
4x8 3x8
Dumbbell Bench Dumbbell Bench
V Sit 3x10
Press 3x8 Press 4x8
Lying Leg Raise Turkish Get Up
Sit Up 3x15
3x8 3x10

The advanced routine is designed for individuals who have already had at least 6 months of
consistent exercise training. It involves a mix of dumbbell and bodyweight movements. If you’re
coming from the intermediate routine, you’ll notice that there are still 3 resistance training
sessions, but now one of them is converted to circuit training.

Cardio in this program is a bit longer in duration than in the beginner and intermediate routines
given advanced trainees should be able to handle it at their level of athleticism. If this still feels
difficult for you when first beginning the program, don’t worry because you will adapt to it over
time. It will eventually become more manageable with time.

Because this program is a bit higher volume, it’s more important than ever to treat the rest
days as rest days. Don’t do anything too physically intensive on these days, but it is still okay to
stretch or do yoga if you want to on a rest day. During regular training days, you should only
engage in static stretching after exercising, but stretch dynamically before exercising. On rest
days that you decide to stretch, you would find most benefit in just relying on static stretching.
Because this routine is a bit more demanding it is even more important that your diet ends up
being in check and that you’re on top of everything. Just make sure that you take a deload week
at half volume every 4-6 weeks depending on how you feel. Take the deload weeks easy so that
you don’t under-recover during that time. It’s important to get deload weeks right because they
set you up for future success in later weeks of the program. Continue this program until you
plateau and then please reach out to me for counseling on your next steps.