Daniella's Program

Week 1 & 2
What you need to know

Starting with week 1, every other week you will establish a baseline for that week's movements. The following
week you will push progression in the same movements using one of these three progression metrics. (WEIGHT)
Use more weight than the last time. If the goal is straight sets (3x10), then you want to use more weight for your
work sets than you did last week. If the goal is "sets of X up," then your goal is to reach a higher end weight
before your form breaks down.
(REPS)
Do more reps than you did last week with the same working weight.
(REST)
Rest for a shorter period of time between sets. If you rested 60 seconds between sets last week, shoot for 45 or 30
this week.
The Split
This program is built with flexibility in mind. There is no "right," or "wrong," way to split up these days. You can
follow any of the following examples, or you can come up with whatever will best fit your schedule availability.
Leftside Style - Monday, Wednesday, Friday, Sunday
The "I want my weekends" - Monday, Tuesday, Thursday, Friday
The Corporate Plan - Saturday, Sunday, whichever two other days you can fit, whenever you can fit them. While
this program is intended to run for 12 weeks, for those of you who can only dedicate three days a week or less to
training, you can simply run the days in alternating succession as follows:
Week 1
Week 1 Upper 1, Week 1 Lower 1, Week 1 Upper 2
Week 2
Week 1 Lower 2, Week 2 Upper 1, Week 2 Lower 1, ETC
Upper Body Day 1 - 18 work sets
DB Bench Press - sets of 8 to form loss - Standard dumbbell bench press. Start with a low weight and work your
way up in weight until your form starts to break down towards the end of the set. I do not want total failure. Rest
up to 2 minutes between sets.
Example:
55lbs x8
75lbs x8 - begin to feel the weight
80lbs x8 - feel it more
85lbs x8 - got all 8 reps with good form
90lbs x8 - form breaks down at rep 6, shut it down.
Week 2 - Try to hit a higher end weight before you shut it down, or get a few more reps with the last weight
you used last week.
3 total work sets
BB Bent Over Rows - 3x8 - Wear a belt. Grab a barbell and row it into the area between the navel and waistline.
Remember to keep your back straight. That means lower back is not rounded and shoulders are squared and
tight, not rounded forward. When you bend, do not bend over completely parallel to the ground. No excessive
hopping, torso flopping, or leg popping to get the weight up. Rest up to 2 minutes between sets. Week 2 - Use
the same weight for 3x10.
3 total work sets
Rear Delt Machine - 3x10 - We'll be using the palms down handles for this. Set the seat height so that when the
handles are in hand the arms are parallel to the ground. Make sure you sit up straight, no slouching forward. The
rotation needs to come from the shoulder joint, not from the upper middle back. Arms need to be as straight
as possible. Keep the shoulders back and the chest up. Pause for a split second at the top of the movement. Rest
60 seconds between sets.
Week 2 - Use the same weight for 3x12.
3 total work sets
Chest Supported High Row - 3x12 - We'll be using the chest supported row machine here. Use the wide grip
handles. You won't need much weight for this. Keeping your elbows up, row the lever arm up to the end of your
range of motion, and then back down. Do not let off the gas completely at the bottom and allow the lever arm
to stretch your shoulders forward. You should feel this in the upper middle back and the rhomboids. Do not
excessively arch your back to lift the weight. That means that your torso stays in contact with the pad. If your chest
comes up completely off the pad, the weight is too heavy. Upper chest can come up somewhat as your scapula
depress at the top, but that's it. Rest 60 seconds between sets.
Week 2 - Reduce the rest period to 30 seconds between sets.
3 total work sets
BB Overhead Press - 3x8 - Belt up. Using a "pinkies on the rings" grip, press a barbell overhead. Lower the bar to
ear level again and repeat. Remember to engage your glutes and your lats to stabilize your torso. Remember
this is a shoulder movement, so I want no excessive leaning backwards, as that turns it into an incline chest press
and
puts your lower back at risk. Try to keep your eyes facing forward rather than looking upwards, as this will
minimize backward lean and keep your shoulders in the game. Rest up to 2 minutes between sets. Week 2 -
Increase the weight from what you used in Week 1.
3 total work sets
BB Curl - 3x8 - Grab a barbell. Standing upright with your shoulders squared, curl the barbell upwards to the
end of your range of motion, then lower it with control. Remember, do not let your shoulders round forward.
Squeeze the barbell as tightly as you can for the duration of the set. Do not swing the weight. Whole body curls
do not build biceps. Rest 60 seconds between sets.
3 total work sets
Abdominals - Pick one exercise from the following to hit lower abs:
- Hanging Leg Raises
- Leg raises with your elbows supported on pad
- Leg raises on a decline board/bench
- V ups
Pick an exercise from the list and do 4 sets of 15-25 reps.
Lower Body Day 1 - 12 work sets
BB Squat - 3x8 - Strap your belt on. We're doing the basic barbell squat here. Do a few feeder sets to find a good
working weight, then stick with that weight for 3 sets of 8 reps. Take the depth to parallel or just above. Keep the
descent controlled, no "dive bombing" allowed. Form is of maximal importance, do not use a working
weight that prevents you from keeping good form for all 8 reps. Rest up to 2 minutes between sets. Week 2 -
Use the same weight for 3x10.
3 total work sets
Lying Leg Curls - 3x12 - First we will setup the machine. Ideally, the knee needs to be in the same plane as the
hinge of the lever arm, so adjust the ankle pad until this is the case. Now, do a set or two to allow you to find a solid
weight, and then knock out the required reps. Squeeze for a split second at the top, and allow the stack to settle for
a split second at the bottom. No stack bouncing. Nobody likes a stack bouncer. Keep your hips and the front of
your thighs and torso grounded to the pad. If they start coming off, then the weight is too heavy and you are
recruiting other groups to lift it. If there are handles, squeeze them hard. Rest 60 seconds between sets. Week 2 -
Reduce the rest from 60 seconds to 30 seconds between sets.
3 total work sets
Leg Extensions - 3x10 - Setup the machine correctly. Adjust the seatback so that your knee is in the same plane
as the hinge, and your lower leg moves in the same arc as the lever arm. Adjust the shin pad so that it sits just
above your ankle. Do a set or two to find an appropriate working weight. For the work set, squeeze for a second
at the top of the movement. Again, no stack bouncing. Let the weight settle for a split second at the bottom.
Kick up hard against the weight, but do not allow your upper legs or body to come unglued from the seat. If there
are handles, squeeze them hard. Rest 60 seconds between sets.
3 total work sets
BB Stiff Legged Deadlift - 3x10 - Wear a belt. Standard stiff legged deadlifts here. Allow your knees to bend
some, do not keep them locked. I want you to focus on the stretch at the bottom. Maintain a solid arch in your
back, do not allow the lower back to round. We want the pressure in the glutes and hamstrings. So descend with
control, get a good stretch, then come back up and flex your glutes at the top of the lift. Then repeat for 9 more
reps. Rest for 90 seconds between sets.
3 total work sets
Standing calve raises - 4x20 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for a
split second at the top of the movement, and stretch for a split second at the bottom. Rest 60 seconds between
sets.
BB Incline Bench Press - 3x8 - Take a few feeder sets to get to a weight that feels good for 8 reps.
Maintain control and good form. Do not work to total failure. Rest up to 2 minutes between sets. Week 2 -
Increase the working weight over what you used in week 1.
3 total work sets
One Arm Barbell Row - 3x8 - Brace one end of a barbell in a corner. Now, stand beside the other end of the
barbell, bend down and grab the bar just below the loading sleeve with one hand. Keeping your back straight
and shoulders squared, row the bar upwards driving the elbow up and back and keeping it in tight to the
body. Load the bar with 25lb plates or smaller to keep from artificially shortening the range of motion by colliding
plates to chest. You can also experiment with your foot placement, and find what works best for you. Just
remember to keep your back straight and don't let the shoulder of the working arm roll forwards. Rest up to
60 seconds between work sets after completing both sides.
3 total work sets
DB Bent Over RDR - 3x12 - You can wear a belt here, but not required. It's time for some rear delt work. Grab a
pair of dumbbells. You're going to bend at the waist while maintaining a straight back, no rounding. Keep your
shoulders square, and don't let them round over either. Now simply raise your arms to the sides to the end of your
range of motion. Remember to keep your arms at 90 degrees in relation to the sides of your torso, if you're too
high or too low you won't be activating the rear deltoid. Rest 60 seconds between sets.
Week 2 - Reduce the rest period from 60 seconds to 30 seconds.
3 total work sets
Wide Grip Pulldowns - 3x12 - Do a set or two to find a good working weight. I want your torso static the
movement, no excessive leaning backwards to lift the weight. Keep your chest up, your back arched, your head
back looking at the pulley. Pull the weight down to below the chin, hold for a split second and squeeze, then
allow the weight to come up. Keep control when letting the bar come up, don't just let go. Pull down with control
and authority, feel the squeeze and the motion in your lats and in your shoulder blades. Rest 60 seconds
between sets.
Week 2 - Increase the weight over what you used in week 1.
3 total work sets
DB Side Laterals - 3x10 - Now the lateral deltoids. Keep your head back during these to minimize trap
recruitment, we want the lateral delts doing the work. Keep your arms as straight as possible and just raise
the dumbbells straight out to side to around ear level. Rest 60 seconds between sets.
3 total work sets
Cable Tricep Extensions (Facing Away) - 3x12 - Use the straight handle for these. You're going to grab the handle
and bend forward at the waist. Extend your arms out in front of your body, and then allow your elbows to bend and
the cable to pull the handle back behind your head to the end of the range of motion. Get a nice stretch in the
triceps in the bent arm position, and a solid squeeze in the extended position. Keep your shoulders tight and
static. The motion comes solely from the triceps, no assisting with the shoulders, torso, or chest. Rest 60 seconds
between sets.
3 total work sets
Abdominals - Today's ab movement will be decline situps, 4 sets of 15-25 reps.
5 Minute HIT Warmup - Do a 5 minute high intensity interval session to warm up your legs and get some blood
flowing. Use a 10 second sprint/50 second recovery interval.
Hack Squat 3x12 - Setup in the machine facing away from the pad. Plant your feet shoulder width apart or slightly
wider, toes in the vicinity of the edge of the platform and pointed slightly out. Do a set or two with a light weight to
dial in your form and foot position, and to find a good working weight. Keep your back arched into the pad,
don't let your pelvis tuck at the bottom of the movement. Do not allow your knees to buckle inward, drive
them out on the ascent. Go down as deep as you can without allowing your pelvis to tuck under. Keep your head
pushed
into the pad, and your hands squeezing the handles. Rest up to 2 minutes between
sets. Week 2 - Reduce the rest period from up to 2 minutes to 60 seconds.
3 total work sets
Deadlift - sets of 5 until form loss - Throw your belt on for this one. Start with a light weight to get your form in
check. Feet close to shoulder width apart, bend your knees and bend down, grab the bar. Keeping your back
straight and without allowing any significant rounding of any part of your back, pull the weight up and into your
body until you are standing up straight. Then, with control, lower the weight and allow it to come to a complete
stop before starting the next rep. No bouncing the plates off the ground. I want good, solid form here. Work up in
weight until you begin to lose your ability to keep good form, then shut it down. Rest up to 3 minutes between
work sets.
3 total work sets
Smith Machine Squats - 3x15 - You can wear your belt here, especially if your back is feeling fatigued. Setup in
the Smith machine facing in the same direction as the safety hooks. Do a set or two to find a good working weight,
and to dial in your form and foot position. Plant your feet slightly in front of you, slightly wider than shoulder width
apart, and toes pointed slightly out. Make adjustments from there. Push yourself back into the bar. On the descent,
keep your arch and push your hips back into the movement. Descend as low as you can without tucking your
pelvis, pause for a split second at the bottom while staying tight, then drive yourself back up hard. When your form
is dialed in right your body should move up and down like a piston in an engine. Pump out your reps. Rest up to
2 minutes between sets.
3 total work sets
Seated Hamstring Curls - 3x10 - Setup the machine properly first. Knees need to be in the same plane as the
hinge, so adjust the seat back accordingly. The ankle pad needs to be at the level of your ankle, allowing your heel
to hang over the edge. Sit down, and push the thigh pad down snug on your thighs. Do a set or two with low weight
to find a good working weight. During the work sets I want you to squeeze for a split second at the bottom of the
movement, and allow the motion to stop for a split second at the top. No stack bouncing. Keep your back and
glutes glued to the pad. If your lower back starts to arch off the pad excessively the weight is too heavy and
you are recruiting more muscle groups than just your hamstrings. Release the thigh pad between sets. Rest 60
seconds between sets.
3 total work sets
Seated Calf Raise - 4x20 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for a split second
at the top of the movement, and stretch for a split second at the bottom. Rest 60 seconds between sets.
Week 3 & 4
Incline DB Press - 3x8 - Standard dumbbell incline press. Use a lighter weight for a few sets until you find a solid
weight. Then do 3 sets of 8 with it. I want good, clean form. That means shoulders stay squared, feet stay on
the floor. Rest up to 2 minutes between sets.
3 total work sets
Chest Supported Row - 3x10 - As usual, do a few sets to get your form dialed in and to find today's working
weight. I want a wide grip. Row with your lats on this movement, that means pull through the elbows not through
the hands. Starting at the bottom, push your chest out as you begin to draw your elbows back. Shoulders draw
back and down, scapula squeezing together and downward. When you find the peak contraction in your lats,
stop
the row and start the descent. Get a light stretch in the lats at the bottom, but not so much that you end
up folded over the pad. Squeeze the handles hard. It may be difficult to breathe during the work sets, so find
a breathing cadence that works for you. Rest up to two minutes between sets.
3 total work sets
Seated DB Cleans - 3x12 - Grab a pair of dumbbells and sit on the end of a bench. This movement is intended to
work the rear deltoids and the upper back. Initiate the movement by pulling your shoulder blades up and back
and bringing your elbows to the side at 90 degrees to the sides of your torso, then bring the dumbbells to head
level while keeping your elbows at 90 degrees. This movement is done somewhat explosively, but remember to
keep good control of the weight. Rest 60 seconds between sets.
3 total work sets
Seated Cable Shrugs - 3x15 - Setup on the seated row. Use a bar that allows for a slightly wider than shoulder
width grip. Palms down, or palms facing, either way works. Sit on the bench and engage the cable so that you are
leaning backwards about sixty degrees relative from your back to the pad. Keep your back arched, chest up and
out, but your head forward a bit, facing the pulley. I want you to contract your upper middle back to draw the
handle towards you, squeeze hard for a split second at the top, and then relax. It is important that you recognize
the difference between just shrugging the weight up, and shrugging the weight up and back. Up and back,
contracting from middle traps down to lower traps, is what we want. Rest 60 seconds between sets.
3 total work sets
DB Curls - 3x8 - Standard dumbbell curls. You can do them simultaneously or alternating, your preference. I
want crisp form, that means squared shoulders and absolutely no swinging. Grip the dumbbells as tightly as you
can, and squeeze your biceps for a split second at the top of the movement. Control the descent. Week 4 - Use
the same weight for 3x10.
3 total work sets
- V ups
Pick an exercise from the list and do 4 sets of 15-25 reps. Choose a different exercise from the previous week.
BB Squat - 3x6 - Strap your belt on. We're doing the basic barbell squat here. Do a few feeder sets to find a good
descent controlled, no "dive bombing" allowed. Form is of maximal importance, do not use a working weight
that prevents you from keeping good form for all 6 reps. Your working weight should be a little heavier than
the weight you used last week for 8 reps. Rest up to 2 minutes between sets.
3 total work sets
BB Stiff Leg Deadlift - 3x8 - Keep your belt on for this one. When you do these today, I want you to stick your
glutes as far back as possible. So when you start the movement, you're going to push your hips back, bend the
knees slightly, and continue pushing the glutes back to the end of your range of motion. Keep your back straight
and your shoulders squared. Stretch at the bottom for a split second, then squeeze and come back up. Squeeze
your glutes as hard as you can at the top of the lift. Rest 90 seconds between sets.
3 total work sets
DB Walking Lunges - 3x10 - Holding dumbbells at your sides, take them for a ride. Keep your hips square with
your torso, don't let them rotate with the leg that is stepping forward. The leading leg is doing the work here, you
want to focus on the quadriceps of the leading leg pushing you up from the lunging position. Rest up to 2
minutes between sets.
Week 4 - Reduce the rest period from up to 2 minutes to 60 seconds.
3 total work sets
Leg Press - 3x12 - Setup in the leg press with your feet close together and on the lower middle of the foot plate.
This will hit your quads with the brunt of the weight. Grip the handles tight, keep your back and your lats tight
during the movement. Pull yourself into the seat with the handles. Bring your knees back to the end of your range
of motion and then drive the plate back up until just before lock out, then back down. Keep control of the sled,
don't just let off the gas. Keep the movement up and down completely deliberate. You control the weight, it does
not control you. Rest up to 2 minutes between sets.
3 total work sets
sets.

BB Bench Press - sets of 6 to form loss - Standard flat bench press. Start with a low weight and work your way
up in weight until your form starts to break down towards the end of the set. I do not want total failure. The same
form rules apply. Feet stay on the floor, shoulders stay squared. Rest up to 2 minutes between sets. Example:
135lbs x6
Week 4 - Increase the weight over what you used in week 3, or get more reps with the same weight used in week
3 before shutting down.
3 total work sets
Meadows Rows - 3x10 - These are setup similar to the one arm barbell row. The key difference is that you are
standing perpendicular to the load end of the bar, instead of parallel. You'll be gripping the end of the loading sleeve
instead of the bar itself. Remember that this lift is done strictly, with no excessive body movement. Rest 60 seconds
between work sets after completing both sides. Here is a video showing you a few different methods to setup this
movement: https://www.youtube.com/watch?v=QrB4QO1E_AU
Week 4 - Increase the working weight over what you used in week 3.
3 total work sets
Incline Bench RDR - 3x10 - You're going to lay face down on an incline bench and do dumbbell rear delt raises.
Experiment with palms facing in or palms facing down to see which better activates your rear delts. Remember
to keep your arms as straight as possible. Rest 60 seconds between sets.
Week 4 - Use the same weight as week 3 for 3x12.
3 total work sets
DB Pull Overs - 3x10 - Lay on a bench for these, not across it. Holding a dumbbell with both hands, by its end and
keeping your arms as straight as possible, I want you to lower it backwards towards the ground. Make sure to
control the descent of the dumbbell. Lower it until you reach the end of the range of motion, allow it to stretch for
a moment, and then raise it back up just until it comes into your field of vision, then lower it again. Rest 60
3 total work sets
BB Lateral Raises - 3x8 - A twist on a classic. Stick a barbell in a corner as you would for Meadows rows or one
arm BB rows. Now you're going to hold the free end of the bar by the sleeve with your right hand, while the corner
end extends out to your right. Position your body so that your right hand is in front of your left hip. Next up, you're
going to raise the bar to the end of your range of motion. It will move in an arc starting out kind of like a front
raise and move across your body ending up at head level out to the side. Maintain a controlled descent. Rest 60
seconds between work sets after completing both sides.
3 total work sets
Rope Extensions (Facing Away) - 3x12 - These are similar to the cable extensions you did last week. Setup the
same way, facing away from the pulley. You're going to bend at the waist and let the rope stretch your triceps and
pull your arm lower arms back behind your head. Keep your elbows out to the sides and your arms parallel to the
ground, palms down towards the ground through the entire movement. The cable moves in a mostly straight line in
this variation, rather than in an arc like it would with the straight bar handle. Flex hard for a split second at the top,
and stretch for a split second in the stretch position. Rest 60 seconds between sets.
3 total work sets
Abdominals - Today's ab movement will be pulldown abs. Setup facing away from the stack, grab the rope
handle, and use your abdominals to curl your body downward against the weight. Pause for a split second at the
bottom, then come back up. 4 sets of 10-15.
Leg Press - 3x12 - Set your feet up higher than mid line on the foot plate and with a wide stance, toes pointed out a
bit to be in line with your knees. This will target your hips, hams, and glutes, with a lesser impact on your quads.
Grip the handles tight, keep your back and your lats tight during the movement. Pull yourself into the seat
with the handles. Bring your knees back to the end of your range of motion and then drive the plate back up until
just before lock out, then back down. Keep control of the sled, don't just let off the gas. Keep the movement up
and down completely deliberate. You control the weight, it does not control you. Rest up to 2 minutes between
sets. Week 4 - Increase the weight over what you used in week 3.
3 total work sets
BB Squat - 3x10 - Don't forget to wear your belt. We're doing the basic barbell squat here. Do a few feeder sets to
find a good working weight, then stick with that weight for 3 sets of 10 reps. Take the depth to parallel or just
above. Keep the descent controlled, no "dive bombing" allowed. Form is of maximal importance, do not use a
working weight that prevents you from keeping good form for all 10 reps. Your working weight should be a little
heavier than the weight you used last week for 8 reps. Rest up to 2 minutes between sets.
3 total work sets
DB Split Squats - 3x12 - Holding dumbbells at your sides, position yourself facing away from a bench. Placing
one leg behind you on the bench, with the top of the foot contacting the bench surface, squat down as deeply as
possible. Remember to keep your hips square to your torso, and to keep your torso upright as much as possible.
The standing leg should be doing the bulk of the work. Rest 60 seconds between sets.
3 total work sets
DB Stiff Legged Deadlift - 3x10 - Belt up. Standard stiff legged deadlifts here, dumbbells instead of a barbell.
Allow your knees to bend some, do not keep them locked. I want you to focus on the stretch at the bottom.
Maintain a solid arch in your back, do not allow the lower back to round. We want the pressure in the glutes and
hamstrings. So descend with control, get a good stretch, then come back up and flex your glutes at the top of
the
lift. Rest 60 seconds between sets.
Week 4 - Use the same weight as in week 3 for 3x12.
3 total work sets
Donkey/Leg Press Calf Raises - 3x30 - If you don't have a donkey calf machine, do these in the leg press. Do
plenty of warm up sets. Use a full range of motion. Squeeze hard for a split second at the top of the movement,
and stretch for a split second at the bottom. Rest 60 seconds between sets.
Week 5 & 6
DB Bench Press - 3x8 - Standard dumbbell bench press. Use a lighter weight for a few sets until you find a solid
Week 6 - Use the same weight as week 5 but for 3x10.
3 total work sets
Smith Machine Bent Over Rows - 3x6 - Put that belt on. Set up in the smith machine. Grab the bar and row it
into the area between the navel and waistline. Remember to keep your back straight. That means lower back is
not rounded and shoulders are squared and tight, nor rounded forward. When you bend, do not bend over
completely parallel to the ground. No excessive hopping, torso flopping, or leg popping to get the weight up.
Rest up to 2
minutes between sets.
3 total work sets
Bent Over RDR - 3x12 - It's time for some rear delt work. Grab a pair of dumbbells. You're going to bend at the
waist while maintaining a straight back, no rounding. Keep your shoulders square, and don't let them round
over either. Now simply raise your arms to the sides to the end of your range of motion. Remember to keep your
arms at 90 degrees in relation to your torso, if you're too high or too low you won't be activating the rear deltoid.
Rest 60 seconds between sets.
3 total work sets
One Arm DB Rows - 3x10 - Standard one arm DB rows. Support your body on a bench or other structure with the
non working arm. I don't want any excessive body flopping to get the weight up, your upper body should stay
mostly static during the row. When executing the row, pull with your elbow as opposed to pulling with your
hand. Drive that elbow up and back, keeping it tight to your body. At the bottom, allow the weight to stretch
your lat somewhat, but do not completely let off the gas and allow your shoulder to roll forward. Rest 60 seconds
between work sets after finishing both sides.
Week 6 - Increase the weight used over week 5.
3 total work sets
Seated Smith Machine OHP - 3x10 - Set up the back supported seat in the smith machine. You want the path of
the bar to intersect with the top of your forehead. That is the stopping point for the lift. Trying to go down further
will create a headache. Use a pinkies on the rings grip here. Bring the weight down with control, stop just off
your forehead for a split second, then explosively drive the bar back up. Stop for a split second at the top of the
lift before descending again. Rest 60 seconds between sets.
3 total work sets
Hammer Curl - 3x12 - Holding dumbbells with your palms facing each other, you're going to curl the weight
upwards to the end of your range, and then lower it with control. You can alternate arms or do them
simultaneously. Avoid swinging the weight. Allow each dumbbell to come to a complete stop before initiating the
next rep. Keep your elbows in tight to your body. Rest 60 seconds between sets.
3 total work sets
- V ups
Lower Body 1 - 12 work sets
BB Squat - sets of 8 to form loss - Belt up. We're doing the basic barbell squat here. Start at a lighter weight to get
your form dialed in and take gradual jumps upwards until your form starts to break down. Take the depth to
parallel or just above. Keep the descent controlled, no "dive bombing" allowed. Rest up to 3 minutes between
sets. Week 6 - Increase the weight used over week 5, or increase the number of reps you squeeze out in the last
set before shutdown.
3 total work sets
Leg Press - 3x10 - We're going to use your strongest foot position for this. Do a few warm up sets to find a good
position and to establish a working weight. The rest of the leg press rules apply as normal. Grip the handles tight,
keep your back and your lats tight during the movement. Pull yourself into the seat with the handles. Bring
your knees back to the end of your range of motion and then drive the plate back up until just before lock out, then
back down. Keep control of the sled, don't just let off the gas. Keep the movement up and down completely
deliberate. You control the weight, it does not control you. Rest up to 2 minutes between sets.
3 total work sets
weight, and then knock out the required reps. Squeeze for a split second at the top, and allow the stack to settle
for a split second at the bottom. No stack bouncing. Nobody likes a stack bouncer. Keep your hips and the front
of your thighs and torso grounded to the pad. If they start coming off, then the weight is too heavy and you are
Use a bit more weight on these than you did in week 5.
3 total work sets
DB Stiff Legged Deadlift - 3x15 - Throw your belt on. Standard stiff legged deadlifts here, dumbbells instead of
a barbell. Allow your knees to bend some, do not keep them locked. I want you to focus on the stretch at the
bottom. Maintain a solid arch in your back, do not allow the lower back to round. We want the pressure in the
glutes and hamstrings. So descend with control, get a good stretch, then come back up and flex your glutes at
the top of the lift. Rest 60 seconds between sets.
3 total work sets
sets.
Incline Bench Press - sets of 8 to form loss - Standard incline bench press. Start with a low weight and work your
way up in weight until your form starts to break down towards the end of the set. Per usual, no total failure.
When you start to lose your form, shut it down. The usual form rules apply. Feet stay on the floor, shoulders stay
squared. Rest up to 2 minutes between sets.
Week 6 - Increase the weight you get to in the final set over what you used in week 5, or increase the number
of reps you squeeze out with the same weight you used in week 5.
3 total work sets
One Arm DB Rows - sets of 10 to form loss - Start out at a lighter weight to get your form solid, then take gradual
jumps in weight until your form breaks towards the end of the set. I don't any excessive body flopping to get the
weight up, your upper body should stay mostly static during the row. When executing the row, pull with your
elbow as opposed to pulling with your hand. Drive that elbow up and back, keeping it tight to your body. At the
bottom, allow the weight to stretch your lat somewhat, but do not completely let off the gas and allow your
shoulder to round forward. Rest up to 2 minutes between sets after completing both sides.
Example:
55lbs x10
90lbs x10 - shoulder rounds forward at rep 7, shut it down.
Week 6 - Increase the weight you get to in the final set over what you used in week 5, or increase the number
of reps you squeeze out with the same weight you used in week 5.
3 total work sets
Chest Supported High Row - 3x10 - We'll be using the chest supported row machine here. Use the wide grip
handles. You won't need much weight for this. Keeping your elbows up, row the lever arm up to the end of
your
range of motion, and then back down. Do not let off the gas completely at the bottom and allow the lever arm
to stretch your shoulders forward. You should feel this in the upper middle back and the rhomboids. Do not
excessively arch your back to lift the weight. That means that your torso stays in contact with the pad. If your
chest comes up completely off the pad, the weight is too heavy. Upper chest can come up somewhat as your
scapula depress at the top, but that's it. Rest 60 seconds between sets.
3 total work sets
Medium Grip Pulldowns - 3x12 - Do a set or two to find a good working weight. I want your torso static the
movement, no excessive leaning backwards to lift the weight. Keep your chest up, your back arched, your head
allow the weight to come up. Keep control when letting the bar come up, don't just let go. Pull down with
control and authority, feel the squeeze and the motion in your lats and in your shoulder blades. Rest 60
3 total work sets
BB Front Raise - 3x10 -Simply take a straight bar and raise it to eye level. Focus on keeping the work in the
front deltoids, rather than allowing it to be picked up by the traps and upper back. Rest 60 seconds between sets.
3 total work sets
Dips Between benches - 3 sets to form loss - Setup between two benches (or a bench and something suitable to put
your feet upon). Supporting yourself on your hands, with your feet on the opposite supporting structure, you're
going to bend elbows and lower yourself towards the ground to the end of your range of motion. Keep your head
up and your chest high, don't let your body round forward during the movement. Rest 60 seconds between sets.
Week 6 - Reduce the rest period from 60 seconds to 30 seconds between sets. I hope we can still be friends after. 3
total work sets
Abdominals - Today's ab movement will be decline situps, but I want you to hold a dumbbell across your
upper chest today, 4 sets of 15-25 reps.
Seated Leg Curls - 3x10 - Setup the machine properly first. Knees need to be in the same plane as the hinge, so
adjust the seat back accordingly. The ankle pad needs to be at the level of your ankle, allowing your heel to hang
over the edge. Sit down, and push the thigh pad down snug on your thighs. Do a set or two with low weight to find
a good working weight. During the work sets I want you to squeeze for a split second at the bottom of the
movement, and allow the motion to stop for a split second at the top. No stack bouncing. Keep your back and
glutes glued to the pad. If your lower back starts to arch off the pad excessively the weight is too heavy and
you are recruiting more muscle groups than just your hamstrings. Release the thigh pad between sets. Rest 60
Week 6 - Reduce the rest period from 60 seconds to 30 seconds between sets.
3 total work sets
Smith Machine Squats - 3x10 - Put your belt on here. Setup in the Smith machine facing in the same direction
as the safety hooks. Do a set or two to find a good working weight, and to dial in your form and foot position.
Plant your feet slightly in front of you, slightly wider than shoulder width apart, and toes pointed slightly out.
Make adjustments from there. Push yourself back into the bar. On the descent, keep your arch and push your
hips back into the movement. Descend as low as you can without tucking your pelvis, pause for a split second
at the bottom while staying tight, then drive yourself back up hard. When your form is dialed in right your body
should move up and down like a piston in an engine. Pump out your reps. Rest up to 2 minutes between sets.
3 total work sets
Leg Extensions - 3x20 - Setup the machine correctly. Adjust the seatback so that your knee is in the same plane as
the hinge, and your lower leg moves in the same arc as the lever arm. Adjust the shin pad so that it sits just above
your ankle. Do a set or two to find an appropriate working weight. For the work set, squeeze for a second at the
top of the movement. Again, no stack bouncing. Let the weight settle for a split second at the bottom. Kick
up hard against the weight, but do not allow your upper legs or body to come unglued from the seat. If there are
handles, squeeze them hard. Rest 60 seconds between sets.
Week 6 - Increase the weight over what you were able to handle in week 5.
3 total work sets
BB Stiff Legged Deadlift - 3x10 - Put your belt back on. Standard stiff legged deadlifts here. Allow your knees
to bend some, do not keep them locked. I want you to focus on the stretch at the bottom. Maintain a solid arch
in your back, do not allow the lower back to round. We want the pressure in the glutes and hamstrings. So descend
with control, get a good stretch, then come back up and flex your glutes at the top of the lift. Then repeat for 9
more reps. Rest for 90 seconds between sets.
Week 6 - Use the same weight as week 5, but this time I want 3x15.
3 total work sets
Seated Calf Raise - 4x20 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for a split second
at the top of the movement, and stretch for a split second at the bottom. Rest 60 seconds between sets.
Week 7 & 8
DB Incline Bench Press - sets of 8 to form loss - Standard dumbbell incline bench press. Start with a low weight
and work your way up in weight until your form starts to break down towards the end of the set. I do not want total
failure. Rest up to 2 minutes between sets.
Example:
55lbs x8
Week 8 - You guesses it. Increase the weight over what you ended with in week 7, or increase the reps what
you manage in the final set.
3 total work sets
Smith Machine Bent Over Rows - 3x10 - Get that belt on. You're going to do these deadstop style this time around. Set
the stops in the smith machine so that the bar stops below the knee. If it doesn't go that low, you can stand on an aerobic
step. Grab a bar and row it into the area between the navel and waistline. Lower the bar until it comes to a complete, or
"dead," stop. Do this for every rep. It's also important at this moment to recognize what a "deadstop" actually is. It is NOT a
bounce. So I don't want any bouncing. It's a barbell not a basketball. Remember to keep your back straight. That means
lower back is not rounded and shoulders are squared and tight, nor rounded forward. When you bend, do not bend over
completely parallel to the ground. No excessive hopping, torso flopping, or leg popping to get the weight up. Rest up to
2 minutes between sets.
Week 8 - Use the same weight as week 7, 3x12.
3 total work sets
Seated DB Cleans - 3x15 - Grab a pair of dumbbells and sit on the end of a bench. This movement is intended to work the
rear deltoids and the upper back. Initiate the movement by pulling your shoulder blades up and back and bringing your
elbows out to the sides at 90 degrees, then bring the dumbbells to head level while keeping your elbows at 90 degrees.
This movement is done somewhat explosively, but remember to keep good control of the weight. Rest 60 seconds
between sets.
3 total work sets
Seated Cable Row - 3x12 - Use a fairly wide grip bar for these, palms down. You're going to row the bar high to your
chest/sternum to hit your upper middle back. Keep your back arched and your torso static. Don't use your torso to row the
weight by leaning forward and then back. Pull through your elbows and keep them up high. Squeeze for a split second at
the top of the movement. Pause for a split second at the bottom. Rest 60 seconds between sets. Week 8 - Use the same
weight from week 7, increase to 3x15.
3 total work sets
6 Ways - 3x12 - I know what you're thinking. "Oh great, THESE again." Just in case you repressed the memory of how to
do them, I've copied and pasted it here. Sit on the end of a bench with a pair of dumbbells in hands. The starting position is
with your hands hanging down at your sides. Now you're going to raise your arms straight out to your sides (1). From there,
bring them, palms down, straight in front of you (2). Now you're going to raise them up over head, palms facing forward
(3). Now back down to straight in front of you (4). Now back straight out to the sides (5). Now back down to the starting
position (6). Keep a fire extinguisher handy to put out those fires. Rest 60 seconds between sets.
3 total work sets
Palms Up DB Curl - 3x10 -Today's dumbbell curls will be done with your palms up through the entirety of the
movement. So at the start position, your palms will be facing straight ahead. Keep the form crisp and deliberate, and
control the descent. Remember to squeeze at the top and keep your shoulders squared. Rest 60 seconds between sets.
3 total work sets
- V ups
Pick an exercise from the list and do 4 sets of 15-25 reps. Choose a different exercise from the previous week. Lower Body
Day 2 - 12 work sets
5 Minute HIT Warm up - Do a 5 minutes high intensity interval session to get your legs warmed up and get
blood flowing. Use a 10 second sprint/50 second recovery interval.
pushed
sets. Week 8 - Use the same weight as week 7, but for 3x12 this time.
3 total work sets
BB Squat - 3x8 - Put your belt on. More squats. Do a few feeder sets to find a good working weight, then stick with
that weight for 3 sets of 8 reps. Take the depth to parallel or just above. Keep the descent controlled, no "dive
bombing" allowed. Form is of maximal importance, do not use a working weight that prevents you from
keeping good form for all 8 reps. Rest up to 2 minutes between sets.
Week 8 - Increase the working weight over week 7.
3 total work sets
Standing Leg Curl - 3x8 - If you don't have a standing leg curl machine, you can do these one leg at a time on
the laying leg curl, or you can adapt the leg extension to mimic the standing leg curl. Keep your body married to
the pad throughout the set. I want your hips and pelvis pressed hard against the pad at all times. Do not
allow your pelvis to rotate to lift the weight. Keep it straight. Curl the weight up with your hamstring. Hold for
a split second at the top, and then lower it. Rest 60 seconds between sets.
3 total work sets
BB Stiff Leg Deadlift - 3x10 - Get your belt back on. We're doing these romanian style again today. I want you to
stick your glutes as far back as possible. So when you start the movement, you're going to push your hips back,
bend the knees slightly, and continue pushing the glutes back to the end of your range of motion. Keep your back
straight and your shoulders squared. Stretch at the bottom for a split second, then squeeze and come back up.
Squeeze your glutes as hard as you can at the top of the lift. Rest 90 seconds between sets. Week 8 - Use the
same weight as week 7, but for 3x12 this time.
3 total work sets
Donkey/Leg Press Calf Raises - 4x20 - If you don't have a donkey calf machine, do these in the leg press. Do
plenty of warm up sets. Use a full range of motion. Squeeze hard for a split second at the top of the movement,
and stretch for a split second at the bottom. Rest 60 seconds between sets.
BB Bench Press - 3x10 - Do a few feeder sets until you come to a solid working weight, then knock out 3 sets of
ten reps with that weight. As usual, feet on the floor and shoulders squared. Rest up to 2 minutes in between work
sets.
Week 8 - Use more weight for your working sets here than in week 7.
3 total work sets
One Arm Barbell Row - 3x10 - Round 2 with these for this program. Try to use the same weight you did for your
sets of 8 in week 1. Brace one end of a barbell in a corner. Now, stand beside the other end of the barbell, bend down
and grab the bar just below the loading sleeve with one hand. Keeping your back straight and shoulders squared,
row the bar upwards driving the elbow up and back and keeping it in tight to the body. Load the bar with 25lb
plates or smaller to keep from artificially shortening the range of motion by colliding plates to chest. You can also
experiment with your foot placement, and find what works best for you. Just remember to keep your back
straight and don't let the shoulder of the working arm roll forwards. Rest up to 60 seconds between work
sets after completing both sides.
Week 8 - Use the same working weight as week 7, increase to 3x12.
3 total work sets
Incline DB Cleans - 3x10 - These are identical to seated DB cleans, you just lay face down on an incline bench
instead of sitting. The incline will increase the tension in the muscles at the end range of motion, so squeeze hard
at the top. Rest 60 seconds between sets.
3 total work sets
DB Pull Overs - 3x12 - Lay on a bench, not across it. Holding a dumbbell with both hands, by its end and keeping
your arms as straight as possible, I want you to lower it backwards towards the ground. Make sure to control the
descent of the dumbbell. Lower it until you reach the end of the range of motion, allow it to stretch for a
moment, and then raise it back up just until it comes into your field of vision, then lower it again. Rest 60 seconds
between
sets.
3 total work sets
DB Lateral Raises - 3x8 - Now the medial deltoids. Keep your head back during these to minimize trap
recruitment, we want the lateral delts doing the work. Keep your arms as straight as possible and just raise
the dumbbells straight out to side to around ear level. Rest 60 seconds between sets.
Week 8 - Use the same working weight, increase to 3x10.
3 total work sets
Rope Pushdowns - 3x10 - Keep your hands close to your body on this one, with elbows out to the sides.
Your palms should be facing your body through the entire movement. Squeeze hard and flex at the bottom
of the movement. Don't lean into the weight excessively or allow your shoulders or hest to enter into the kinetic
chain. Keep it all tricep. Rest 60 seconds between sets.
3 total work sets
Abdominals - Standard decline sit ups, 4 sets of 15-25 reps. If you can handle more than 25 reps at
bodyweight, hold a plate to your chest.
Leg Press - 3x8 - We're going to use your strongest foot position for this. Do a few warm up sets to find a good
position and to establish a working weight. The rest of the leg press rules apply as normal. Grip the handles tight,
keep your back and your lats tight during the movement. Pull yourself into the seat with the handles. Bring your
knees back to the end of your range of motion and then drive the plate back up until just before lock out, then back
down. Keep control of the sled, don't just let off the gas. Keep the movement up and down completely deliberate.
You control the weight, it does not control you. Rest up to 2 minutes between sets.
Week 8 - Use the same weight as week 7, increase to 3x10.
3 total work sets
Rack Deadlift - sets of 5 to form loss - Wear your belt. Set the pins in the rack just below the knee. Start with a
lower weight to get your form dialed in and to get warm. Work your way up taking conservative jumps until you get
to a weight where you cannot complete all 5 reps with good form. All the same form cues from the deadlift apply
here. Back straight. No significant rounding of the upper or lower back. Remember to allow the bar to come to a
complete stop on the pins. No bouncing. Rest up to 3 minutes between sets.
Week 8 - increase the weight that you finish with over week 7.
3 total work sets
pushed
sets. Week 8 - Reduce the rest period from up to 2 minutes, to 60 seconds.
3 total work sets
DB Stiff Legged Deadlift - 3x8 - Put your belt back on. Standard stiff legged deadlifts here, dumbbells instead of a
barbell. Allow your knees to bend some, do not keep them locked. I want you to focus on the stretch at the
glutes and hamstrings. So descend with control, get a good stretch, then come back up and flex your glutes at the
top of the lift. Rest 60 seconds between sets.
Week 8 - Use the same weight as week 7, increase the volume to 3x10.
3 total work sets
One Leg Standing calve raises - 4x20 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for
a split second at the top of the movement, and stretch for a split second at the bottom. Rest 60 seconds between
sets.
Week 9 & 10
DB Bench Press - 3x10 - Standard dumbbell bench press. Use a lighter weight for a few sets until you find a
solid weight. Then do 3 sets of 10 with it. I want good, clean form. That means shoulders stay squared, feet
stay on the floor. Rest up to 2 minutes between sets.
Week 10 - Increase the working weight over what you used in week 9.
3 total work sets
Chest Supported Row - 3x8 - As usual, do a few sets to get your form dialed in and to find today's working
weight. I want a wide grip. Row with your lats on this movement, that means pull through the elbows not through
the hands. Starting at the bottom, push your chest out as you begin to draw your elbows back. Shoulders draw
back and down, scapula squeezing together and downward. When you find the peak contraction in your lats, stop
the
row and start the descent. Get a light stretch in the lats at the bottom, but not so much that you end up
folded over the pad. Squeeze the handles hard. It may be difficult to breathe during the work sets, so find a
breathing cadence that works for you. Rest up to two minutes between sets.
Week 10 - Same working weight, 3x10.
3 total work sets
Week 10 - Again, use the same working weight, 3x12 this time.
3 total work sets
BB Shrugs - 3x10 - Simple and clean barbell shrugs. Hold on to, or strap on to, a barbell and shrug the weight
upwards, pausing for a split second at the top of the movement before lowering the weight. Do not engage the
arms, they should stay completely straight. Pull the weight up and into your body, as if you're trying to bend
the barbell across your thighs rather than just raise it upwards. Don't bounce the weight. I want deliberate,
controlled shrugs. Shrugs with purpose.
Week 10 - Once more. Same working weight, 3x12.
3 total work sets
BB Lateral Raises - 3x8 - A twist on a classic. Stick a barbell in a corner as you would for Meadows rows or one
arm BB rows. Now you're going to hold the free end of the bar by the sleeve with your right hand, while the corner
end extends out to your right. Position your body so that your right hand is in front of your left hip. Next up, you're
going to raise the bar to the end of your range of motion. It will move in an arc starting out kind of like a front
raise and move across your body ending up at head level out to the side. Maintain a controlled descent. Rest 60
seconds between work sets after completing both sides.
Week 10 - Psyche. Last time. Same working weight, 3x10.
3 total work sets
BB Curl - 3x8 - Grab a barbell. Standing upright with your shoulders squared, curl the barbell upwards to the
end of your range of motion, then lower it with control. Remember, do not let your shoulders round forward.
Squeeze the barbell as tightly as you can for the duration of the set. Do not swing the weight. Whole body curls
do not build biceps. Rest 60 seconds between sets.
3 total work sets
- V ups
BB Squat - 3x6 - Put on your belt. Try to beat your weight from week 2. Do a few feeder sets to find a good
descent controlled, no "dive bombing" allowed. Form is of maximal importance, do not use a working weight
that prevents you from keeping good form for all 6 reps. Your working weight should be a little heavier than
the weight you used last week for 8 reps. Rest up to 2 minutes between sets.
Week 10 - Use the same working weight, increase the volume to 3x8.
3 total work sets
wider, toes in the vicinity of the edge of the platform and pointed slightly out. Do a set or two with a light weight
to dial in your form and foot position, and to find a good working weight. Keep your back arched into the pad,
pushed
sets. Week 10 - Increase the weight over what you used in week 9.
3 total work sets
DB Stiff Legged Deadlift - 3x10 - Belt up again for these. Standard stiff legged deadlifts here, dumbbells instead of
a barbell. Allow your knees to bend some, do not keep them locked. I want you to focus on the stretch at the
glutes and hamstrings. So descend with control, get a good stretch, then come back up and flex your glutes at the
top of the lift. Rest 60 seconds between sets.
Week 10 - Use a bit more weight here than you did in week 9.
3 total work sets
weight, and then knock out the required reps. Squeeze for a split second at the top, and allow the stack to settle for
a split second at the bottom. No stack bouncing. Nobody likes a stack bouncer. Keep your hips and the front of
your thighs and torso grounded to the pad. If they start coming off, then the weight is too heavy and you are
Use the same working weight, but increase the volume to 3x10.
3 total work sets
Seated calve raises - 5x20 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for a split
second at the top of the movement, and stretch for a split second at the bottom. Rest 60 seconds between sets.
BB Incline Bench Press - 3x6 - Take a few feeder sets to get to a weight that feels good for 8 reps.
Maintain control and good form. Do not work to total failure. Rest up to 2 minutes between sets. Week 10
- Use the same working weight, increase to 3x8.
3 total work sets
Meadows Rows - sets of 8 to form loss - We're doing these a little different this week. I want you to take small
jumps, doing sets of 8, until you cannot get 8 reps with solid form. These are setup similar to the one arm barbell
row. The key difference is that you are standing perpendicular to the load end of the bar, instead of parallel. You'll be
gripping the end of the loading sleeve instead of the bar itself. Remember that this lift is done strictly, with no
excessive body movement. Rest 60 seconds between work sets after completing both sides. Here is a video showing
you a few different methods to setup this movement: https://www.youtube.com/watch?v=QrB4QO1E_AU Week 10
- Increase the weight that you finish with over week 9.
3 total work sets
Rear Delt Machine - 3x15 - We'll be using the palms down handles for this. Set the seat height so that when the
handles are in hand the arms are parallel to the ground. Make sure you sit up straight, no slouching forward. The
rotation needs to come from the shoulder joint, not from the upper middle back. Arms need to be as straight
as possible. Keep the shoulders back and the chest up. Pause for a split second at the top of the movement. Rest
60 seconds between sets.
3 total work sets
Narrow Grip Pulldowns - 3x12 - Do a set or two to find a good working weight. I want your torso static the
movement, no excessive leaning backwards to lift the weight. Keep your chest up, your back arched, your
head
allow the weight to come up. Keep control when letting the bar come up, don't just let go. Pull down with control
and authority, feel the squeeze and the motion in your lats and in your shoulder blades. Rest 60 seconds
between sets.
3 total work set
Cage Press - 3x6 - Put your belt on here. Set the pins at shoulder height in the power rack and put the barbell on top
of them. We're going to use a pinkies on the rings grip here. You may find that a thumbless grip improves the
feeling in your shoulders, feel free to experiment with that. Push the bar along the pins so that it is touching the
upright supports in the rack. Now, you're going to get under the bar in the rack position with enough tension that the
bar comes off the pins. Now drive the bar up and into the uprights, so that it maintains contact with them
through the entirety of the lift. At the end of the movement, push your upper body forward under the bar and
really squeeze your shoulders that last inch or two. Then lower the bar with control back into the rack position.
Rinse and repeat. Rest 60 seconds between sets.
Week 10 - Use the same working weight as week 9, increase volume to 3x8.
3 total work sets
Tricep Pushups - 3 sets to failure - These are simply pushups execute with your hands closer than shoulder
width apart. All normal push up rules apply. Keep your body straight and your shoulders squared. Push until
you can no longer complete full reps. Rest up to 2 minutes between sets.
Week 10 - Reduce the rest period from up to 2 minutes, to 60 seconds.
3 total work sets
Abdominals - Today's ab movement will be pulldown abs. Setup facing away from the stack, grab the rope
handle, and use your abdominals to curl your body downward against the weight. Pause for a split second at the
bottom, then come back up. 4 sets of 10-15.
DB Split Squats - 3x8 - Holding dumbbells at your sides, position yourself facing away from a bench. Placing one
leg behind you on the bench, with the top of the foot contacting the bench surface, squat down as deeply as
possible. Remember to keep your hips square to your torso, and to keep your torso upright as much as possible.
The standing leg should be doing the bulk of the work.
Week 10 - Use the same weight as week 9, and increase the volume to 3x10.
3 total work sets
Smith Machine Squats - 3x10 - Wear your belt here. Setup in the Smith machine facing in the same direction as
the safety hooks. Do a set or two to find a good working weight, and to dial in your form and foot position. Plant
your feet slightly in front of you, slightly wider than shoulder width apart, and toes pointed slightly out. Make
adjustments from there. Push yourself back into the bar. On the descent, keep your arch and push your hips
back into the movement. Descend as low as you can without tucking your pelvis, pause for a split second at the
bottom while staying tight, then drive yourself back up hard. When your form is dialed in right your body should
move up and down like a piston in an engine. Pump out your reps. Rest up to 2 minutes between sets. Week 10 -
Increase the working weight over what you used in week 9.
3 total work sets
Good Mornings - 3x8 - Keep your belt on. Setup as if you were going to do some barbell squats. Bar on your back?
Check? Then you're ready to go. You're going to bend at the waist by pushing your glutes backwards and then
bending your knees. Keep your head looking straight ahead and your back arched and chest up. Descend until
your lower back, which should have a tight arch, is parallel to the ground, then come back up. Hold your air
during the rep. If you need to breath, only do it at the top of the lift. You should feel the work in your glutes and
hamstrings. Rest 2 minutes between work sets.
Week 10 - Use the same working weight, but squeeze out two more reps for 3x10.
3 total work sets
BB Stiff Legged Deadlift - 3x12 - Belt up for these too. Standard stiff legged deadlifts here. Allow your knees
to bend some, do not keep them locked. I want you to focus on the stretch at the bottom. Maintain a solid arch
in your back, do not allow the lower back to round. We want the pressure in the glutes and hamstrings. So
descend with control, get a good stretch, then come back up and flex your glutes at the top of the lift. Then
repeat for 11 more reps. Rest for 90 seconds between sets.
Week 10 - Reduce the rest period from 90 seconds to 45 seconds between sets.
3 total work sets
Donkey/Leg press Calf Raises - 4x25 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for
four full seconds at the top of the movement, and stretch for a split second at the bottom. Rest 60 seconds
between sets.
Week 11 & 12
Incline DB Press - 3x6 - Standard dumbbell incline press. Use a lighter weight for a few sets until you find a solid
Week 12 - Increase your working weight over week 11.
3 total work sets
BB Bent Over Rows - 3x8 - Put your belt on. Grab a barbell and row it into the area between the navel and
waistline. Remember to keep your back straight. That means lower back is not rounded and shoulders are
squared and tight, nor rounded forward. When you bend, do not bend over completely parallel to the ground. No
excessive hopping, torso flopping, or leg popping to get the weight up. Rest up to 2 minutes between sets.
Week 12 - Use the same working weight as week 11, for 3x10.
3 total work sets
Bent Over RDR - 3x10 - It's time for some rear delt work. Grab a pair of dumbbells. You're going to bend at the
waist while maintaining a straight back, no rounding. Keep your shoulders square, and don't let them round
over either. Now simply raise your arms to the sides to the end of your range of motion. Remember to keep your
arms at 90 degrees in relation to your torso, if you're too high or too low you won't be activating the rear deltoid.
Rest 60 seconds between sets.
Week 12 - Same working weight as week 11, 3x12.
3 total work sets
DB High Rows - 3x15 - You can wear your belt here if you hav problems maintaining an arch. You'll be doing
these with both arms at the same time. I want a 45 degree bend at the waist, and you're going to row the
dumbbells up to your upper chest with your elbows flaring out to your sides at 90 degrees. This will target the
upper back, rhomboids, and lower traps. Rest 60 seconds between sets.
Week 12 - Reduce the rest here from 60 seconds to 30 seconds.
3 total work sets
6 Ways - 3x10 - Last time for these in this program. Hold your celebration until the end of the workout. Just in case
you repressed the memory of how to do them, I've copied and pasted it here. Sit on the end of a bench with a pair
of dumbbells in hands. The starting position is with your hands hanging down at your sides. Now you're going to
raise
your arms straight out to your sides (1). From there, bring them, palms down, straight in front of you (2). Now
you're going to raise them up over head, palms facing forward (3). Now back down to straight in front of you
(4). Now back straight out to the sides (5). Now back down to the starting position (6). Rest 60 seconds between
sets. Week 12 - We're bumping the reps here to 3x12, use the same working weight.
3 total work sets
Reverse Curls - 3x20 - The only thing reversed about these curls is the grip. Palms down instead of palms up. Curl
the weight up as you would any other barbell curl. Give a solid squeeze at the top, and then control the weight on
the way down. As always, keep those shoulders squared. Rest 60 seconds between sets.
Week 12 - Reduce the rest from 60 seconds to 30 seconds.
3 total work sets
- V ups
BB Squat - sets of 6 to form loss - We're doing the basic barbell squat here. Start at a lighter weight to get your
form dialed in and take gradual jumps upwards until your form starts to break down. Take the depth to parallel or
just above. Keep the descent controlled, no "dive bombing" allowed. Rest up to 3 minutes between sets. Week
12 - Increase the weight for your final set, or squeeze out more reps if you can;t handle more weight with good
form.
3 total work sets
Leg Press - 3x10 - Set your feet up higher than mid line on the foot plate and with a wide stance, toes pointed out a
bit to be in line with your knees. This will target your hips, hams, and glutes, with a lesser impact on your quads.
Grip the handles tight, keep your back and your lats tight during the movement. Pull yourself into the seat
with the handles. Bring your knees back to the end of your range of motion and then drive the plate back up until
just
before lock out, then back down. Keep control of the sled, don't just let off the gas. Keep the movement up and
down completely deliberate. You control the weight, it does not control you. Rest up to 2 minutes between
sets. Week 12 - Bump the reps to 3x12 here, use the same working weight.
3 total work sets
Leg Extensions - 3x12 - Setup the machine correctly. Adjust the seatback so that your knee is in the same plane
as the hinge, and your lower leg moves in the same arc as the lever arm. Adjust the shin pad so that it sits just
above your ankle. Do a set or two to find an appropriate working weight. For the work set, squeeze for a second
at the top of the movement. Again, no stack bouncing. Let the weight settle for a split second at the bottom.
Kick up hard against the weight, but do not allow your upper legs or body to come unglued from the seat. If there
are handles, squeeze them hard. Rest 60 seconds between sets.
Week 12 - Bumping reps again here, to 3x15. Use the same working weight.
3 total work sets
DB Stiff Legged Deadlift - 3x10 - Standard stiff legged deadlifts here, dumbbells instead of a barbell. Allow
your knees to bend some, do not keep them locked. I want you to focus on the stretch at the bottom. Maintain
a solid arch in your back, do not allow the lower back to round. We want the pressure in the glutes and
hamstrings. So descend with control, get a good stretch, then come back up and flex your glutes at the top of
the lift. Rest 60 seconds between sets.
Week 12 - More reps. 3x12. Working weight stays the same. Grind them out.
3 total work sets
sets.
BB Bench Press - 3x8 - Do a few feeder sets until you come to a solid working weight, then knock out 3 sets of 8
reps with that weight. As usual, feet on the floor and shoulders squared. Rest up to 2 minutes in between work
sets. Week 12 - Increase your working weight for these over what you used in week 11.
3 total work sets
One Arm DB Rows - 3x10 - Remember these from week 3? Remember the weight you used? Let's get 3 sets
with that weight. I don't want any excessive body flopping to get the weight up, your upper body should stay
mostly static during the row. When executing the row, pull with your elbow as opposed to pulling with your
hand. Drive that elbow up and back, keeping it tight to your body. At the bottom, allow the weight to stretch
your lat somewhat, but do not completely let off the gas and allow your shoulder to round forward. Rest up to 2
minutes between sets after completing both sides.
Week 12 - Increase your working weight here again.
3 total work sets
Week 12 - This week we're taking your reps to 3x15. Keep your working weight the
same. 3 total work sets
DB Pull Overs - 3x15 - Lay on a bench, not across it. Holding a dumbbell with both hands, by its end and keeping
your arms as straight as possible, I want you to lower it backwards towards the ground. Make sure to control
the descent of the dumbbell. Lower it until you reach the end of the range of motion, allow it to stretch for a
moment, and then raise it back up just until it comes into your field of vision, then lower it again. Rest 60 seconds
between
sets.
Week 12 - Increase your weight for these this week. Make sure you keep your form
solid. 3 total work sets
Seated DB Overhead Press - 3x10 - Grab a pair of dumbbells and sit on a chair or upright bench that has back
support. Kick the dumbbells up to head level, and then press them upwards. Lower them to ear level again and
repeat. Remember this is a shoulder movement, so I want no excessive leaning backwards, as that turns it into
an incline chest press. Try to keep your eyes facing forward rather than looking upwards, as this will minimize
backward lean and keep your shoulders in the game. Rest up to 2 minutes between sets.
Week 12 - Decrease your rest interval here from up to 2 minutes to 60 seconds or less.
3 total work sets
BB Skull Crushers - 3x12 - Laying on a bench, bend your elbows and lower a barbell from full extension down
towards the top of your head or slightly behind. Lower with control, we do not desire actual crushed skulls. Allow
the weight to stretch for a split second, then squeeze the triceps and raise the weight to full extension again.
Keep the bar over your face at the top, as opposed to over your chest the way you would a bench press. Rest 60
Week 12 - Bump the reps to 3x15 but keep the working weight the same.
3 total work sets
Abdominals - Today's ab movement will be decline situps, but I want you to hold a dumbbell across your
upper chest today, 4 sets of 15-25 reps.
5 Minute HIT Warmup - Do a 5 minute high intensity interval session to warm up your legs and get some
blood flowing. Use a 10 second sprint/50 second recovery interval.
wider, toes in the vicinity of the edge of the platform and pointed slightly out. Do a set or two with a light weight
to dial in your form and foot position, and to find a good working weight. Keep your back arched into the pad,
pushed
into the pad, and your hands squeezing the handles. Rest up to 2 minutes between sets.
Week 12 - Take your reps to 3x15 this week, using the same weight as last week. Dig
deep. 3 total work sets
Deadlift from Blocks - 3x5 - Strap your belt on here. Start off with a lighter weight to get your form set.
Remember that weight you hit in the rack? I want you to try and take that same weight for 3 sets of 5 off blocks
today. You're going to setup the bar so that it is at the same level as it was when in the rack. But rather than pulling
off the pins, you're going to set the weights up onto blocks or stacked up plates. The usual rules apply as far as
keeping your back straight and disallowing any significant level of rounding over. Rest up to 3 minutes
between sets. Week 12 - Increase the working weight over what you hit in week 11.
3 total work sets
BB Lunges - 3x8 one leg at a time - Just like DB lunges, only with a bar on your back. It is even more important
to keep your torso as upright as possible during the movement. Keep your hips square with your torso, don't
let them rotate with the leg that is lunging backwards. Remember the quads and the glute of the leading leg are
doing the work. Do ten reps on one leg, then switch to the other leg. Keep that chest up! Rest up to 2 minutes
between sets after completing both sides.
Week 12 - Bump the reps to 3x12 this week. Same working weight.
3 total work sets
BB Stiff Legged Deadlift - 3x10 - Wear your belt again here. Standard stiff legged deadlifts here. Allow your
knees to bend some, do not keep them locked. I want you to focus on the stretch at the bottom. Maintain a solid
arch in your back, do not allow the lower back to round. We want the pressure in the glutes and hamstrings. So
descend with control, get a good stretch, then come back up and flex your glutes at the top of the lift. Then repeat
for 9
more reps. Rest for 90 seconds between sets.
Week 12 - Bump the reps by 2, so 3x12. Same working weight.
3 total work sets
Seated Calf Raise - 4x25 - Do plenty of warm up sets. Use a full range of motion. Squeeze hard for four full
seconds at the top of the movement, and stretch for four full seconds at the bottom. Rest 60 seconds between
sets.

Daniella's Program

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Daniella's Program

Uploaded by

Copyright:

Available Formats

Week 1 & 2

What you need to know

Upper Body Day 1 - 18 work sets

Pick an exercise from the list and do 4 sets of 15-25 reps.

Lower Body Day 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Abdominals - Today's ab movement will be decline situps, 4 sets of 15-25 reps.

Lower Body Day 2 - 12 work sets

Upper Body Day 1 - 18 work sets

Lower Body Day 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Upper Body Day 1 - 18 work sets

Lower Body 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Lower Body Day 2 - 12 work sets

Upper Body Day 1 - 18 work sets

Day 2 - 12 work sets

Upper Body Day 2 - 18 work sets

Lower Body Day 2 - 12 work sets

Lower Body Day 1 - 12 work sets

Lower Body Day 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Lower Body Day 2 - 12 work sets

You might also like

Daniella&#39;s Program

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Daniella&#39;s Program

Uploaded by

Copyright:

Available Formats

Week 1 & 2

What you need to know

Upper Body Day 1 - 18 work sets

Pick an exercise from the list and do 4 sets of 15-25 reps.

Lower Body Day 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Abdominals - Today's ab movement will be decline situps, 4 sets of 15-25 reps.

Lower Body Day 2 - 12 work sets

Upper Body Day 1 - 18 work sets

Lower Body Day 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Upper Body Day 1 - 18 work sets

Lower Body 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Lower Body Day 2 - 12 work sets

Upper Body Day 1 - 18 work sets

Day 2 - 12 work sets

Upper Body Day 2 - 18 work sets

Lower Body Day 2 - 12 work sets

Lower Body Day 1 - 12 work sets

Lower Body Day 1 - 12 work sets

Upper Body Day 2 - 18 work sets

Lower Body Day 2 - 12 work sets

You might also like

Daniella's Program

Daniella's Program