WARMUPS 2

12 WEEKS BEAST TRANSFORMATION 5

DUMBBELL BEAST TRANSFORMATION 28

XTREME SHRED 53

MASS 64

LEAN 14 73

BEAST MODE 80

EXPLOSION 91

DEFINITION 101

PUMP 110

BEAST ABS 121

1
WARMUPS

2
 Dynamic Stretching
 2x Sun Salutation, Fold over
into Hamstring Stretch
 Side Squat Hold
 Single Arm Reach Side Stretch
 Single Arm Forward Reach
 Parallel Chest Arm Swings
 Overhead Arm Stretch
WARMUPS  Arm Circles
 Air Punches
 30x Knee to Chest
 5x Walking Push-up into Plank
Resistance
 Engaged Stiff Leg Pump
 5x Squat
 5x Good Morning
 5x Side Squat
 5x Chaturanga Push-up
 10x Bicycles
 3x Alternating Anterior to
Lateral Raise
 3x Side-to-Side Push-up
 10x Biceps/Triceps Engage
 High Knees

3
 Cardio
 30 sec High Knees
 5x Squat Shuffle
 5x Lateral Jump with Squat
 30 sec Plank Dips
 30 sec Air Punches
 3x Side-to-Side Push-up

WARMUPS  5x Burpees
MMA Warm Up
 10x YB Around the Clock Toe
Tap
 20x Reverse Fly
 20x Overhand/Underhand
Angled Reverse Fly
 Other Side

4
12 WEEKS BEAST
TRANSFORMATION

5
 Workout 1: Legs
 Squat
 Split Squat
 Other Side
 Side Squat
 Other Side
 Hip Thrust

12 Week  Burnout: 2 min Calf Raises

Beast Workout 2: Chest

Transfor  Wide Push-up
 Incline Push-up
mation  Unilateral Push-up
 Other Side
 Close Push-up
Week 1-Getting  Isometric Bottle Squeeze
Started
3 Rounds
 Burnout: 2 min Plank

Workout 3: Back
 Superman
 Towel Row
 Back Widow
 Towel Lat Pull-Down
 Reverse Snow Angel
 Towel Row

 Burnout:
o 1 min Power Plank
o 1 min Plank

6
 Workout 4: Abs
 Crunches
 Leg Raises with Tailbone Lift
 Bicycles
 Side Plank Dip
 Other Side
 Heel Taps
 Alternating Tow Reach
 Side Plank Reach Through
12 Week 

Other Side
Spiderman Plank
Beast 

Scissors
Wide Leg Raises
Transfor 

Side Crunch
Other Side
mation  Sit-ups

 Burnout:
Week 1-Getting
o 1 min Power Plank
Started o 1 min Plank
3 Rounds

Yoga 1

7
 Workout 5: Legs
90 sec work/30 sec break
 Round1
o Front Squat
o Deadlift
o Back Squat
o Reverse Split with High
Knee
o Other Side
12 Week  Round 2
o Back Squat
Beast o Deadlift
o Front Squat
Transfor o Single Leg Deadlift
o Other Side
mation
 Burnout: 2 min Calf Raises

Week 2-
Workout 6: Chest
Resistance
3 Rounds  Push-up
 Band Push
 Band Fly
 Decline Fly
 Incline Push-up
 Incline Fly

 Burnout: 2 min Plank

Workout 7: Back
 Superman
 Unilateral Lat Pulldown
 Other Side
 Unilateral Row
 Other Side
 Bent Over Row
8
 Burnout: 2 min Side Plank Dip
 Workout 8: Shoulders and Arms
 Shoulder Press
 Lateral Raise
 Rear Delt Raise
 Unilateral Lateral Raise
 Other Side
 Shoulder Circles

12 Week 

Unilateral Curl
Other Side
Beast 

Wide Curl
Hammer Curl
Transfor 

Close Curl
Lateral Raise
mation
 Unilateral Kickback
 Other Side
Week 2-  Underhand Overhead
Resistance Extension
3 Rounds  Diamond Push-up
 Close Push-up
 Lateral Raise

 Burnout:
o 1 min Leg Raises
o 1 min Wide Leg Raises

Yoga 2

9
 Workout 9: Legs
 Front Squat
 Deadlift
 Back Squat
 Calf Raise

Workout 10: Chest

 Push-up
12 Week  Incline Fly
 Band Fly
Beast  Decline Fly
 Isometric Band Hold
Transfor
mation Workout 11: Back
 Overhand Bent Over Row
 Underhand Bent Over Row
Week 3-Explosive  Unilateral Lat Pulldown
35 sec work/25  Other Side
sec break

Workout 12: Shoulders and

Arms
 Anterior Raise
 Lateral Raise
 Reverse Fly
 Biceps Curl
 Triceps Kickback

Yoga 3

10
 Workout 13: Legs
 Split Squat Pump
 Other Side
 Front Squat Pump
 YB Glute Bridge with Calf
Raise
 YB Hip Thrust

 Burnout:
12 Week o 1 min Calf Raises
o 1 min Isometric Squat
Beast Hold

Transfor Workout 14: Chest

mation  Unilateral Band Push
 Other Side
 Incline Push-up
Week 4-  Pull-over
Contractions  Push-up Pump
3 Rounds
 Burnout:
o 1 min Plank
o 1 min Spiderman Plank

Workout 15: Back

 Lat Pulldown
 Row
 Lat Pull Over
 Underhand Row
 Reverse Snow Angel

 Burnout:
o 1 min Supermans
o 1 min Isometric Row

11
 Workout 16: Shoulders and
Arms
 Round 1
o Lateral Raise
o Anterior Raise
o Reverse Fly
o Unilateral Lateral Raise
o Other Side
 Round 2
12 Week o Underhand Curl
o Overhand Curl
Beast o Hammer Curl
o Narrow Curl
Transfor o Isometric Lateral Hold
 Round 3
mation o Triceps Kickback
o Underhand Overhead
Extension
Week 4- o Overhand Overhead
Contractions Extension
3 Rounds o Overhead Extension
o Isometric Lateral Hold

 Burnout:
o 1 min Plank Dips
o 1 min Russian Twists

Yoga 4

12
 Workout 17: Legs
 YB Side Shuffle into Squat
 Donkey Kickback
 Other Side
 Isometric Squat Hold
 Kneeling Leg Extension
 Deadlift

 Burnout:
12 Week o 1 min Calf Raises
o 1 min Squat Pumps
Beast Workout 18: Chest

Transfor 

Chest Fly
Unilateral Band Push
mation 

Other Side
Incline Fly
 Band Push-up
 Isometric Squeeze Hold
Week 5-Creating
Shape
 Burnout:
3 Rounds o 1 min Plank
o 1 min Russian Twists
Workout 19: Back
 Lat Pulldown
 Bent Over Row
 Straight Arm Lat Pulldown
 Underhand Row
 Good Morning
 Alternating Row

 Burnout:
o 1 min High Knee Lifts
o 1 min Isometric Row Hold

13
 Workout 20: Arms and
Shoulders
 Overhead Shoulder Press
 Lateral Raise
 YB Rear Delt Fly
 Biceps Curl
 Overhead Extension
 Isometric Lateral Hold

12 Week  Burnout:
o 1 min Plank
Beast o 1 min Spiderman Plank

Transfor Yoga 5

mation

Week 5-Creating
Shape
3 Rounds

14
 Workout 21: Legs
 Front Squat
 Split Squat
 Single Leg Deadlift
 Split Squat
 Single Leg Deadlift
 Kneeling Leg Extension

 Burnout:
12 Week o 1 min Calf Raises
o 1 min Isometric Squat
Beast Hold
Workout 22: Chest
Transfor  Band Push
mation 

Incline Fly
Push-up
 Band Fly
 Decline Fly
Week 6-Building
 Band Isometric Push Hold
Strength
3 Rounds  Burnout:
o 1 min Lower Leg Raises
o 1 min Scissors
Workout 23: Back
 Deadlift
 Unilateral Row
 Other Side
 Lat Pull Over
 Lat Pulldown
 Row

 Burnout:
o 1 min Isometric Row Hold
o 1 min Crossing Knee
Raises
15
 Workout 24: Shoulders and
Arms
 Round 1
o Lateral Raise
o Front Raiss
o Reverse Fly
o Unilateral Lateral Raise
o Other Side
o Shoulder Circles
12 Week  Round 2
o Unilateral Curl
Beast o Other Side
o Hammer Curl
Transfor o Wide Curl
o Narrow Curl
mation o Lateral Raise
 Round 3
o Unilateral Kickback
Week 6-Building o Other Side
Strength o Underhand Overhead
3 Rounds Extension
o Diamond Push-up
o Overhand Overhead
Extension
o Lateral Raise

 Burnout:
o 1 min Plank
o 1 min Plank Dips
Yoga 6

16
 Workout 25: Legs
 Back Squat
 YB Unilateral Hip Thrust
 YB Side Squat
 YB Unilateral Hip Thrust
 YB Side Squat
 Good Morning

 Burnout:
12 Week o 1 min Calf Raises
o 1 min Isometric Calf
Beast Raise Hold
Workout 26: Chest
Transfor  Band Push-up
mation 

Band Fly
Incline Band Push
 Incline Fly
 Band Push
Week 7-Control
 Decline Fly
3 Rounds
40 sec work/20  Burnout:
o 1 min Scissors
o 1 min Bicycles
Workout 27: Back
 Unilateral Lat Pulldown
 Other Side
 Row
 Underhand Band Row
 Straight Arm Lat Pulldown
 Reverse Snow Angels

 Burnout:
o Side Plank Dips

17
 Workout 28: Shoulders and
Arms
 Shoulder Press
 Lateral Raise
 YB Reverse Delt Fly
 Biceps Curl
 Triceps Kickback
 Curl to Press

12 Week  Burnout:
o 1 min Plank
Beast o 1 min Heel Taps

Transfor Yoga 7
mation

Week 7-Control
3 Rounds
40 sec work/20

18
 Workout 29: Legs
 Front Squat
 Deadlift
 Split Squat
 Other Side
 YB Hip Thrust
 Calf Raise

 Burnout:
12 Week o 1 min Isometric Squat
Hold
Beast o 1 min Isometric Calf
Raise
Transfor
Workout 30: Chest
mation  Band Push-up
 Unilateral Push-up
 Other Side
Week 8-Pushing
 Incline Band Push
the Limit
 Band Fly
R1-30 sec  Incline Fly
work/30 sec
break  Burnout:
o 1 min Toe Reaches
R1-50 sec o 1 min Crunches
work/10 sec
Workout 31: Back
break
 Lat Pulldown
 Deadlift
 Lat Pull Over
 Row
 Unilateral Row
 Other Side

 Burnout:
o 2 min Crossing Knee
Raises
19
 Workout 32: Shoulders and
Arms
 Anterior Raise
 YB Partial lateral Raise
 Rear Delt Fly
 Biceps Curl
 Overhead Extension
 Lateral Raise

12 Week  Burnout:
o 1 min Plank
Beast o 1 min Spiderman Plank

Transfor Yoga 8

mation

Week 8-Pushing
the Limit
R1-30 sec
work/30 sec
break

R1-50 sec
work/10 sec
break

20
 Workout 33: Legs
 Split Squat Pump
 Other Side
 Front Squat Pump
 YB Glute Bridge with Calf
Raise
 YB Hip Thrust

 Burnout:
12 Week o 1 min Isometric Calf
Raise Hold
Beast o 1 min Calf Raises
Workout 34: Chest
Transfor  Unilateral Band Push
mation 

Other Side
Incline Push-up
 Pull Over
 Push-up Pump
Week 9-
Contractions
 Burnout:
II o 1 min Toe Reaches
3 Rounds o 1 min Crunches
45 sec work/25
sec break Workout 35: Back
 Lat Pull Over
 Row
 Lat Pulldown
 Reverse Snow Angel
 Underhand Row

 Burnout:
o 2 min Bicycles

21
 Workout 36: Shoulders and
Arms
 Round 1
o Lateral Raise
o Anterior Raise
o Reverse Delt Fly
o Unilateral Lateral Raise
o Other Side
 Round 2
12 Week o Wide Curl
o Narrow Curl
Beast o Hammer Curl
o Overhand Curl
Transfor o Isometric Lateral Hold
 Round 3
mation o Underhand Overhead
Extension
o Overhand Overhead
Week 9- Extension
Contractions o Overhead Extension
II o Triceps Kickback
3 Rounds o Isometric Lateral Hold
45 sec work/25
 Burnout:
sec break
o 1 min Plank
o 1 min Plank Dips
Yoga 9

22
 Workout 37: Legs
 Front Squat
 Deadlift
 Back Squat
 Calf Raises

Workout 38: Chest

 Band Push-up
12 Week 

Band Incline Press
Band Fly
Beast  Decline Fly

Transfor Workout 39: Back

mation 

Overhand Bent Over Row
Underhand Bent Over Row
 Unilateral Lat Pulldown
 Other Side
Week 10-
Explosive II
Workout 40: Shoulders and
5 Rounds
Arms
35 sec work/25
sec break  Overhead Press
 Lateral Raise
 Biceps Curl
 Triceps Kickback

Yoga 10

23
 Workout 41: Legs
 Unilateral Reverse Extension
 Other Side
 Banded Squat with Extension
 Donkey Kickback
 Other Side
 Isometric Squat Hold

 Burnout:
12 Week o 1 min Calf Raises
o 1 min Isometric Calf
Beast Raise

Transfor Workout 42: Chest

mation 

Unilateral Push-up
Other Side
 Incline Band Press
 Band Fly
Week 11-Well
 Incline Fly
Rounded
 Pump Push-up
Physique
3 Rounds  Burnout:
40 sec work/20 o 1 min Bicycles
sec break o 1 min Heel Taps

Workout 43: Back

 Lat Pulldown
 Lat Pull Over
 Isometric Lat Hold
 Overhand Bent Over Row
 Underhand Bent Over Row
 Isometric Bent Over Row Hold

 Burnout:
o 1 min Plank
o 1 min Plank Dips
24
 Workout 44: Shoulders and
Arms
 Round 1
o Overhead Press
o Anterior Raise
o YB Short Lateral Raise
o Lateral Raise
o YB Short Reverse Delt Fly
o Bent Over Reverse Fly
12 Week  Round 2
o Unilateral Biceps Curl
Beast o Unilateral Overhand Curl
o Unilateral Biceps Curl
Transfor o Unilateral Overhand Curl
o Hammer Curl
mation o Isometric Curl Hold
 Round 3
o Unilateral Kickback
Week 11-Well o Unilateral Overhand
Rounded Kickback
Physique o Unilateral Kickback
3 Rounds o Unilateral Overhand
40 sec work/20 Kickback
sec break o Underhand Overhead
Extension
o Isometric Overhead Hold

 Burnout:
o 1 min Crunches
o 30 sec Side Plank
o 30 sec Side Plank

Yoga 11

25
 Workout 45: Legs
1 min Calf Raises between rounds
 Front Squat
 Deadlift
 Split Squat
 Other Side
 Kneeling Extensions

 Burnout:
12 Week o 1 min Isometric Squat
Hold
Beast o 1 min Isometric Calf
Raise
Transfor o 1 min Calf Raises
Workout 46: Chest
mation 1 min Beast Crunches between
rounds
 Band Push-up
Week 12-Beast
 Incline Band Press
Mode Physique
 Decline Fly
3 Rounds  Unilateral Band Fly
55 sec work/5  Other Side
sec break
 Burnout:
o 1 min Toe Reaches
o 1 min Leg Raises
o 1 min Plank
Workout 47: Back
1 min Plank between rounds
 Lat Pulldown
 Overhand Bent Over Row
 Underhand Pulldown
 Underhand Bent Over Row
 Alternating Row

 Burnout:
o 1 min Isometric Row
26
o 1 min Isometric Reverse
Elbow Raise
 Workout 48: Shoulders and
Arms
1 min Side Plank between rounds
 Lateral Raise
 Anterior Raise
 Rear Delt Fly
 Biceps Curl
 Triceps Kickback

12 Week  Burnout:
o 1 min Plank
Beast o 1 min Bicycles
o 1 min Scissors
Transfor
mation Yoga 12

Week 12-Beast
Mode Physique
3 Rounds
55 sec work/5
sec break

27
DUMBBELL BEAST
TRANSFORMATION

28
 Legs
 Round 1
o Squat
o Split Squat
o Split Squat
 90 sec Calf Burnout
 Round 2
o Deadlift
o Hip thrusts
Dumbbell o Sumo Deadlift
 Burnout
Beast o 1 min Isometric squat

Transfor hold
o 1 min Air Squats
mation o 1 min bridge hold
 Challenge
o 40 Calf Raises
Week 1-Getting Chest
Started  Round 1
Target Rep o DB Press
o DB Fly
o Incline Pushup
 90 sec Skull Crushers
 Round 2
o Incline DB Press
o Incline DB Fly
o DB Anterior Raise
 Burnout
o 1 min Isometric Chest
Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up 29
 Back
 Round 1
o Assisted Wide Pull up
o Chest-Supported Bench
Row
o Bent Over DB Row
 90 sec Biceps Curl
 Round 2
o Assisted Underhand Pull
Dumbbell up
o Unilateral DB Row
Beast o Unilateral DB Row
 Burnout
Transfor o 1 min Towel Row

mation o 1 min Biceps Curl

o 1 min Biceps Isometric
Hold
Week 1-Getting  Challenge
o Burnout pull up shoulder
Started
stretch
(CONTINUED)
Shoulders and Arms
 Round 1
o Chest-supported Lateral
Raise
o Chest-supported Anterior
Raise
o Chest-supported Reverse
Fly
 90 sec Arm Circles
 Round 2
o Standing Lateral Raise
o Standing Anterior Raise
o Standing Reverse Fly 30
 Burnout
o 1 min Anterior Arm Pump
 Legs
 Round 1
o Squat
o Sumo Squat
o Narrow Squat
 90 sec Calf Raises with DBs
 Round 2
o Unilateral Deadlift
o Unilateral Deadlift
o Straight Leg Deadlift
 Burnout
Dumbbell o 1 min Isometric squat hold
o 1 min Air Squat
Beast o 1 min bridge hold
 Challenge
Transfor o 50 Calf Raises

mation Chest
 Round 1
o DB Fly
Week 2- o Alternating DB Press
Resistance o Incline DB Press
Target Rep  90 sec Skull Crushers
 Round 2
o Incline DB Fly
o Alternating DB Press
o DB Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up

31
 Back
 Round 1
o Narrow Bent Over Row
o Wide Bent Over Row
o Underhand Bent Over Row
 90 sec Biceps Curl
 Round 2
o Assisted Pull up
o Bent Over W Row
Dumbbell o Chest-supported Row
 Burnout
Beast o 1 min Towel Tension Row
o 1 min Biceps Curl
Transfor o 1 min Biceps Isometric hold
mation  Challenge
o Burnout pull up shoulder
stretch
Week 2- Shoulders and Arms
Resistance  Round 1
(CONTINUED) o Standing Lateral Raise
o Seated DB Press
o Seated DB Curl
 90 sec Arm Circles
 Round 2
o Seated Lateral Raise
o Standing Reverse Fly
o Triceps Kickback
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
o 1 min Bent over Reverse Fly
Hold 32
 Challenge
o Burnout around the world
 Legs
 Round 1
o Step-up
o Step-up
o Box Squat
 90 sec Calf Raises with DBs
 Round 2
o Unilateral Hip Thrust
o Unilateral Hip Thrust
o Sumo Deadlift
 Burnout
o 1 min Isometric squat hold
Dumbbell o 1 min Air Squat
Beast o 1 min bridge hold
 Challenge
Transfor o 60 Calf Raises

mation Chest
 Round 1
o Incline DB Press
o DB Press
Week 3-Explosive
o Plyometric Pushup
Target Rep
 90 sec Skull Crushers
Range: 6-10
 Round 2
o Incline DB Fly
o DB Fly
o Floored DB Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up
33
 Back
 Round 1
o Wide Pull Up
o Unilateral Row
o Unilateral Row
 90 sec Biceps Curl
 Round 2
o Underhand Pull Up
o Unilateral Row
o Unilateral Row
 Burnout
o 1 min Towel Tension Row
Dumbbell o 1 min Biceps Curl

Beast o 1 min Biceps Isometric hold

 Challenge
Transfor o Burnout pull up shoulder
stretch
mation Shoulders and Arms
 Round 1
o Alternating Anterior Raise
Week 3-Explosive
o Unilateral Lateral Raise
o Unilateral Lateral Raise
(CONTINUED)
 90 sec Arm Circles
 Round 2
o Chest-supported Reverse
Fly
o Alternating Curl
o Skull Crushers
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
o 1 min Bent over Reverse Fly
Hold
 Challenge 34
o Burnout around the world
 Legs
 Round 1
o Lateral Lunge
o Lateral Lunge
o Sumo Squat
 90 sec Calf Raises with DBs
 Round 2
o Bulgarian Split Squat
o Bulgarian Split Squat
Dumbbell o Hip Thrusts
 Burnout
Beast o 1 min Isometric squat hold
o 1 min Air Squat
Transfor o 1 min bridge hold
 Challenge
mation o 70 Calf Raises
Chest
Week 4-  Round 1
Contraction o Unilateral Press
Target Rep o Unilateral Press
o Isometric Hold
 90 sec Skull Crushers
 Round 2
o Unilateral Fly
o Unilateral Fly
o DB Pull Over
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension 35
 Challenge
o Burnout Push-up
 Back
 Round 1
o Chest-supported Narrow
Row
o Chest-supported Wide Row
o Chest-supported
Underhand Row
 90 sec Biceps Curl
 Round 2
o Assisted Pull Up
o Isometric Hold
Dumbbell o W Row
 Burnout
Beast o 1 min Towel Tension Row
o 1 min Biceps Curl
Transfor o 1 min Biceps Isometric hold

mation  Challenge
o Burnout pull up shoulder
stretch
Week 4- Shoulders and Arms
Contraction  Round 1
(CONTINUED) o Rear Delt Fly
o Standing DB Press
o Dips
 90 sec Arm Circles
 Round 2
o Chest-supported Lateral
Raise
o Standing Lateral Raise
o Hammer Curl
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
36
o 1 min Bent over Reverse Fly
Hold
 Challenge
o Burnout around the world
 Legs
 Round 1
o Explosive Lunge
o Explosive Lunge
o Partial into Full Squat
 90 sec Calf Raises with DBs
 Round 2
o Unilateral Deadlift
o Unilateral Deadlift
o Partial into Full Thrust
 Burnout
Dumbbell o 1 min Isometric squat hold
o 1 min Air Squat
Beast o 1 min bridge hold

Transfor  Challenge
o 80 Calf Raises
mation Chest
 Round 1
o Incline Squeeze Press
Week 5-Creating o Incline Partial into Full Press
Shape o Incline Fly
Target Rep  90 sec Skull Crushers
 Round 2
o Squeeze Press
o Partial into Full Press
o Fly
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up
37
 Back
 Round 1
o Wide Pull Up
o Underhand Pull Up
o Underhand Bent-over Row
 90 sec Biceps Curl
 Round 2
o Unilateral Row
o Unilateral Row
Dumbbell o Alternating Chest-
supported Row
Beast  Burnout
o 1 min Towel Tension Row
Transfor o 1 min Biceps Curl

mation o 1 min Biceps Isometric hold

 Challenge
o Burnout pull up shoulder
Week 5-Creating stretch
Shape Shoulders and Arms
(CONTINUED)  Round 1
o Anterior to Lateral Raise
o Reverse Fly
o Under into Overhand Curl
 90 sec Arm Circles
 Round 2
o Lateral to Anterior Raise
o Alternating DB Press
o Overhand Kickback
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
o 1 min Bent over Reverse Fly
Hold
 Challenge 38
o Burnout around the world
 Legs
 Round 1
o Box Squat
o Explosive Lateral Lunge
o Explosive Lateral Lunge
 90 sec Calf Raises with DBs
 Round 2
o Unilateral Kickup
o Unilateral Kickup
Dumbbell o Stiff Legged Deadlift
 Burnout
Beast o 1 min Isometric squat hold

Transfor
o 1 min Air Squat
o 1 min bridge hold
mation  Challenge
o 90 Calf Raises
Chest
Week 6-Building  Round 1
Strength o Plyometric Push-up
Target Rep o Squeeze Press
o DB Pull Over
 90 sec Skull Crushers
 Round 2
o Incline Squeeze Press
o Incline Press
o Incline Fly
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up
39
 Back
 Round 1
o Bent-over Alternating Row
o Chest-supported
Underhand Row
o Pull Up
 90 sec Biceps Curl
 Round 2
o Unilateral Row
Dumbbell o Unilateral Row
o Pull Up
Beast  Burnout
o 1 min Towel Tension Row
Transfor o 1 min Biceps Curl

mation o 1 min Biceps Isometric hold

 Challenge
o Burnout pull up shoulder
Week 6-Building stretch
Strength Shoulders and Arms
(CONTINUED)  Round 1
o Partial into Full Anterior
Raise
o Partial into Full Lateral
Raise
o Partial into Full Curl
 90 sec Arm Circles
 Round 2
o Partial into Full Reverse Fly
o Standing Lateral Raise
o Partial into Full Skull
Crusher
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold 40
o 1 min Bent over Reverse Fly
Hold
 Challenge
 Legs
 Round 1
o Goblet Squat
o Quad Dominate Lunge
o Quad Dominate Lunge
 90 sec Calf Raises with DBs
 Round 2
o Unilateral Hip Thrust
o Unilateral Hip Thrust
Dumbbell o Sumo Deadlift
 Burnout
Beast o 1 min Isometric squat hold

Transfor
o 1 min Air Squat
o 1 min bridge hold
mation  Challenge
o 100 Calf Raises
Chest
Week 7- Control  Round 1
Target Rep o DB Press
Range: 6 o Fly
o 30 sec Pushup Hold
 90 sec Skull Crushers
 Round 2
o Incline DB Press
o Incline Fly
o Incline Squeeze Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up
41
 Back
 Round 1
o Underhand Chest-
supported Row
o W Row
o Neutral Chest-supported
Row
 90 sec Biceps Curl
 Round 2
Dumbbell o Wide Pull Up
o Unilateral Row
Beast o Unilateral Row
 Burnout
Transfor o 1 min Towel Tension Row

mation o 1 min Biceps Curl

o 1 min Biceps Isometric hold
 Challenge
Week 7- Control o Burnout pull up shoulder
(CONTINUED) stretch
Target Rep Shoulders and Arms
 Round 1
o Anterior Raise
o Lateral Raise
o Biceps Curl
 90 sec Arm Circles
 Round 2
o Chest-supported Angled
Reverse Fly
o Seated Lateral Raise
o Triceps Kickback
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
42
o 1 min Bent over Reverse Fly
Hold
 Challenge
o Burnout around the world
 Legs
 Round 1
o Bulgarian Split Squat
o Bulgarian Split Squat
o Hip Thrust
 90 sec Calf Raises with DBs
 Round 2
o Lateral Lunge
o Deadlift
Dumbbell o Lateral Lunge
 Burnout
Beast o 1 min Isometric squat hold

Transfor
o 1 min Air Squat
o 1 min bridge hold
mation  Challenge
o 110 Calf Raises
Chest
Week 8-Pushing  Round 1
the Limit o Floor Press
Target Rep o Squeeze Press
o Alternating Press
 90 sec Skull Crushers
 Round 2
o Incline Fly
o Fly
o DB Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up
43
 Back
 Round 1
o Underhand Pull Up
o Bent Over Row
o Towel Row
 90 sec Biceps Curl
 Round 2
o Wide Pull Up
o Wide Chest-supported Row
Dumbbell o W Row
 Burnout
Beast o 1 min Towel Tension Row
o 1 min Biceps Curl
Transfor o 1 min Biceps Isometric hold

mation  Challenge
o Burnout pull up shoulder
stretch
Week 8-Pushing Shoulders and Arms
the Limit  Round 1
(CONTINUED) o DB Press
o Reverse Fly
o Skull Crushers
 90 sec Arm Circles
 Round 2
o Chest-supported Lateral
Raise
o Standing Lateral Raise
o Rotating Curl
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
o 1 min Bent over Reverse Fly
Hold
 Challenge 44
o Burnout around the world
 Legs
 Round 1
o Goblet Squat
o Kneeling Extension
o Goblet Sumo Squat
 90 sec Calf Raises with DBs
 Round 2
o Lateral Lunge Pump
o Lateral Lunge Pump
Dumbbell o Deadlift
 Burnout
Beast o 1 min Isometric squat hold

Transfor
o 1 min Air Squat
o 1 min bridge hold
mation  Challenge
o 120 Calf Raises
Chest
Week 9-  Round 1
Contractions o Unilateral Incline Press
II o Unilateral Incline Press
o 30 sec Isometric Hold
 90 sec Skull Crushers
 Round 2
o Unilateral Incline Fly
o Unilateral Incline Fly
o Incline Squeeze Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
o Burnout Push-up
45
 Back
 Round 1
o Underhand Pull Up
o Pull Up Isometric Hold
o Bent Over Row
 90 sec Biceps Curl
 Round 2
o Chest-supported Wide Row
o Chest-supported
Dumbbell Underhand Row
o W Row
Beast  Burnout
o 1 min Towel Tension Row
Transfor o 1 min Biceps Curl

mation o 1 min Biceps Isometric hold

 Challenge
o Burnout pull up shoulder
Week 9- stretch
Contractions Shoulders and Arms
II  Round 1
o Alternating Revers Fly
o Alternating DB Pres
o Dips
 90 sec Arm Circles
 Round 2
o Unilateral Lateral Raise with
Isometric Hold
o Hammer Curls
o Unilateral Lateral Raise with
Isometric Hold
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
o 1 min Bent over Reverse Fly46
Hold
 Challenge
o Burnout around the world
 Legs
 Round 1
o Box Squat
o Step Up
o Step Up
o Box Squat
 90 sec Calf Raises with DBs
 Round 2
o Sumo Deadlift
o Single Leg Deadlift

Dumbbell o Single Leg Deadlift

o Sumo Squat
Beast  Burnout
o 1 min Isometric squat hold
Transfor o 1 min Air Squat
o 1 min bridge hold
mation  Challenge
o 130 Calf Raises

Week 10- Chest

Explosive II  Round 1
o Incline DB Press
Target Rep
o Plyometric Push-up
o DB Press
o Plyometric Push-up
 90 sec Skull Crushers
 Round 2
o Incline Fly
o Floor Press
o Fly
o Floor Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension
 Challenge
47
o Burnout Push-up
 Back
 Round 1
o Wire Pull Up
o Unilateral Row
o Unilateral Row
o Underhand Row
 90 sec Biceps Curl
 Round 2
o Underhand Pull Up
o Unilateral Row
o Unilateral Row
Dumbbell o Wide Row

Beast  Burnout
o 1 min Towel Tension Row
Transfor o 1 min Biceps Curl
o 1 min Biceps Isometric hold
mation  Challenge
o Burnout pull up shoulder
stretch
Week 10-
Shoulders and Arms
Explosive II
 Round 1
(CONTINUED)
o Anterior Alternating
o Unilateral Lateral Raise
o Unilateral Lateral Raise
o Biceps Curl
 90 sec Arm Circles
 Round 2
o Reverse Fly
o Standing Lateral Raise
o Curl into Press
o Triceps Kickback
 Burnout
o 1 min Anterior Arm Pump
o 1 min Lateral Arm Hold
o 1 min Bent over Reverse Fly
Hold
48
 Challenge
o Burnout around the world
 Legs
 Round 1
o Side Lunge
o Squat
o Side Lunge
o Partial into Full Squat
 90 sec Calf Raises with DBs
 Round 2
o Hip Thrust
o Unilateral Hip Thrust
Dumbbell o Unilateral Hip Thrust
o Partial into Full Squats
Beast  Burnout
o 1 min Isometric squat hold
Transform o 1 min Air Squat
o 1 min bridge hold
ation  Challenge
o 130 Calf Raises
Week 11-Well Chest
Rounded Physique  Round 1
Target Rep Range: o Incline Fly
o Incline Squeeze Press
o Incline DB Press
o Incline Fly
 90 sec Skull Crushers
 Round 2
o DB Press
o Unilateral Fly
o Unilateral Fly
o Squeeze Press
 Burnout
o 1 min Isometric Chest Hold
o 1 min Dips
o 1 min Overhead DB
Extension 49
 Challenge
o Burnout Push-up
 Back
 Round 1
o Underhand Row
o Bent Over Row
o W Rows
o Wide Pull Up
 90 sec Biceps Curl
 Round 2
o Wide Towel Row
o Underhand Pull Up
Dumbbell o Wide Row
o Wide Pull Up
Beast  Burnout
o 1 min Towel Tension Row
Transform o 1 min Biceps Curl
o 1 min Biceps Isometric hold
ation  Challenge
o Burnout pull up shoulder
stretch
Week 11-Well
Rounded Physique Shoulders and Arms
(CONTINUED)  Round 1
o DB Press with Isometric
Hold
o DB Press with Isometric
Hold
o Lateral Raise with Isometric
Hold
o Lateral Raise with Isometric
Hold
 90 sec Arm Circles
 Round 2
o Reverse Fly with Isometric
Hold
o Reverse Fly with Isometric
Hold
o Alternating Biceps Curl
50
o Alternating Skull Crusher
 Burnout
 Legs
 Round 1
o Bulgarian Split Squat
o Squat
o Bulgarian Split Squat
o Kneeling Extension
 90 sec Calf Raises with DBs
 Round 2
o Unilateral Hip Thrust
o Deadlift
o Unilateral Hip Thrust

Dumbbell o Sumo Squat

 Burnout
Beast o 2 min Isometric squat hold
o 2 min Air Squat
Transform o 2 min bridge hold
 Challenge
ation o 150 Calf Raises
Chest
Week 12-Beast  Round 1
Mode o DB Fly
Target Rep Range: o Squeeze Press
o DB Press with Isometric
Hold
o DB Press with Isometric
Hold
 90 sec Skull Crushers
 Round 2
o Incline Fly
o Squeeze Press
o Incline DB Press with
Isometric Hold
o Incline DB Press with
Isometric Hold
 Burnout
o 2 min Isometric Chest Hold
o 2 min Dips
51
o 2 min Overhead DB
Extension
 Back
 Round 1
o Unilateral Row
o Unilateral Row
o W Row
o Underhand Pull Up
 90 sec Biceps Curl
 Round 2
o Wide Pull Up
o Bent Over Underhand Row
o Unilateral Row

Dumbbell o Unilateral Row

 Burnout
Beast o 2 min Towel Tension Row
o 2 min Biceps Curl
Transform o 2 min Biceps Isometric hold
 Challenge
ation o Burnout pull up shoulder
stretch

Week 12-Beast Shoulders and Arms

Mode  Round 1
o Seated Biceps Curl
(CONTINUED)
o Alternating Biceps Curl
o Anterior Raise
o Lateral Raise
 90 sec Arm Circles
 Round 2
o Seated Skull Crusher
o Alternating Kickback
o Reverse Fly
o Lateral Raise
 Burnout
o 2 min Anterior Arm Pump
o 2 min Lateral Arm Hold
o 2 min Bent over Reverse Fly
Hold 52
 Challenge
o Burnout around the world
XTREME SHRED

53
 Workout 1
 Round 1
o AMRPS, 3 reps
 Side Squat
 Other Side
 YB Air Squat
 YB Deadlift
 Rows
 Round 2
o AMRPS, 3 reps
 Push-ups
 Curl to Press
XTREME  Lateral Raises

SHRED  Round 3
o AMRPS, 10 reps
 YB Spiderman Plank
2:15 min work  Other Side
 Plank Dips
30 sec break
2:15 min work Workout 2
1 min break  Round 1
o AMRPS, 10 reps
 Biceps Curl
 Triceps Kickback
 Band Fly
 YB Lateral Short
Raises
 Round 2
o AMRPS, 10 reps
 Split Squat
 Other Side
 Front Squat
 High Knees
 Round 3
o AMRPS, 10 reps
 Cross Toe Touch
 Side Plank Dips
 Other Side 54
 Workout 3
 Round 1
o AMRPS
 YB Lateral
Shuffle/Squat/Jump
 Round 2
o AMRPS, 3 reps
 Unilateral Rows
 Unilateral Biceps Curl
 Unilateral Overhead
Triceps
 Unilateral Lateral
XTREME Raise
 Unilateral Rows
SHRED  Unilateral Biceps Curl
 Unilateral Overhead
Triceps
 Unilateral Lateral
2:15 min work
Raise
30 sec break
 Round 3
2:15 min work o AMRPS, 10 reps
1 min break  Leg Raise
 Tailbone Tuck
Workout 4
 Round 1
o AMRPS, 10 reps
 YB Squat
Forward/Backward
Shuffle
 YB Deadlift
 Round 2
o AMRPS, 5 reps
 Push-ups
 Biceps Curls
 Rows
 Overhead Triceps
 YB Lateral Short
Raises
 Round 3
o AMRPS, 10 reps 55
 Bicycles
 Crunches
 Workout 5
 Round 1
o AMRPS, 5 reps
 YB Side Squat
 Other Side
 YB Split Squat
 Other Side
 Round 2
o AMRPS, 5 reps
 Push-ups with Arm
XTREME Forward Raise
 Bent Over Rows
SHRED  Round 3
o AMRPS, 10 reps
 Cross Toe Touch
2:15 min work  Scissors
30 sec break
Workout 6
2:15 min work
 Round 1
1 min break o 45 sec
 YB Squat
 Deadlift
 YB Side-to-Side Shuffle
 Round 2
o 45 sec
 Biceps Curl
 Triceps Kickback
 Lateral Raise
 Round 3
o AMRPS, 10 reps
 Plank with Reach
Through
 Other Side
 Spiderman Plank
o 45 sec
 Side Plank
 Other Side
 Plank 56
 Workout 7
 Round 1
o 45 sec
 Split Squat Pump
 Other Side
 YB Bridge Thrust with
Leg Spread
 Round 2
o 45 sec
 Band Push
XTREME  Bent Over Row
 YB Lateral Short Raise
SHRED  Round 3
o 45 sec
 Heel Taps
2:15 min work  Leg Raises
30 sec break  Bicycles
2:15 min work
Workout 8
1 min break  Round 1
o 45 sec
 High Knees
 Split Squat with Knee
Kick
 Other Side
 Round 2
o 45 sec
 Band Reverse Fly
 Band Shadow Box
 Biceps Curl
 Round 3
o 45 sec
 Wide Leg Raises
 Plank Dips*
 Isometric Leg Raise
 Windshield Wiper
(*Second Set)
57
 Workout 9
 Round 1
o 45 sec
 Split Side Squat
 Other Side
 Air Squat
 Round 2
o 45 sec
 Push-up
 Biceps Curl into Press
XTREME  Bent Over Row
 Round 3
SHRED o 45 sec
 Crunches
 Side Crunches
2:15 min work  Other Side
30 sec break
Workout 10
2:15 min work
 Round 1
1 min break o 45 sec
 YB Squat
Forward/Backward
Shuffle
 Deadlift
 High Knees
 Round 2
o 45 sec
 Biceps Curl
 Triceps Kickback
 Lateral Raise
 Round 3
o 45 sec
 Plank
 Unilateral Front Kick
 Other Side

58
 Workout 11
 Round 1/3
o AMRPS
 YB Lateral
Shuffle/Squat/Jump
 Round 2/4
o 45 sec
 Sitting Back Row
 Sitting Biceps Curl
 Sitting Reverse Fly
XTREME  Round 5
o 45 sec
SHRED  Heel Taps
 Bicycles
 Leg Raises
2:15 min work
30 sec break Workout 12
 Round 1/3
2:15 min work
o 45 sec
1 min break  Side Squat with Squat
 Other Side
 Isometric Squat Hold
 Round 2/4
o 45 sec
 Bent Over Row
 Triceps Overhead
Press
 Lateral Raise
 Round 5
o Set 1: 45 sec
 Power Plank
 Other Side
 Plank
o Set 2: 45 sec
 Side-to-Side Raised
Legs
 Scissors
 Cross Toe Reaches 59
 Workout 13
 Round 1/3
o 45 sec
 Split Squat with Knee
Kick
 Air Squat
 Split Squat with Knee
Kick
 Round 2/4
o 45 sec
XTREME  Band Fly
 YB Lateral Short Raise
SHRED  YB Pull Apart
 Round 5
o 45 sec
2:15 min work  Side Plank
30 sec break  Other Side
2:15 min work  Leg Raises
1 min break Workout 14
 Round 1/3
o AMRPS
 YB Squat with Side
Kick
 Round 2/4
o 45 sec
 Band Reverse Fly
 Deadlift
 Bent Over Row
 Round 5
o 45 sec
 Supermans
 Crunches
 Plank Dips

60
 Workout 15
 Round 1/3
o 45 sec
 YB Side-to-Side Squat
Toe Tap
 Split Squat
 Other Side
 Round 2/4
o 45 sec
 Biceps Curl with Press
XTREME  Lateral Raise
 YB Pull Apart
SHRED  Round 5
o 45 sec
 Scissors
2:15 min work  Windshield Wipers
30 sec break  Kneeling Dead Bug
2:15 min work
Workout 16
1 min break  Round 1/2
o 45 sec
 Burpee with
Alternating Jump and
Squat
 High Knees
 Band Shadow Boxing
with Squat
 Round 3
o 45 sec
 Bicycles
 Supermans
 Leg Raises

61
 Workout 17
 Round 1/2
o 45 sec
 Alternating Lunges
 Quick Feet
 Plank with Shoulder
Tap
 Round 3
o 45 sec
 YB Scissors
XTREME  YB Spiderman Plank
 Superman Pumps
SHRED Workout 18
 Round 1/2
2:15 min work o 45 sec
30 sec break  Single Leg Side Jump
with Hop
2:15 min work
 Squat Hold with Arm
1 min break Circles
 YB Alternating Arm
Pull and Push
 Round 3
o 45 sec
 Plank with Leg Raises
 Side Plank
 Other Side

62
 Workout 19
 Round 1/2
o 45 sec
 High Knees
 High Plank Cross Ankle
Tap
 Band Shadow Boxing
 Round 3
o 45 sec
 Superman with
XTREME Alternating Leg and
Arm Raises
SHRED  Heel Taps
 Crunches

2:15 min work Workout 20

 Round 1/2
30 sec break
o 45 sec
2:15 min work
 YB Lateral
1 min break Shuffle/Squat/Jump
 YB Push-up with
Mountain Climbers
 Biceps Curls
 Round 3
o 45 sec
 Leg Raises with
Tailbone Tuck
 Plank with Reach
Through
 Other Side

63
MASS

64
 Legs
o Squats
o Deadlift
o Split Squat
o Split Squat
o Three-way Calf Raises (1 Set,
45 Reps)
Chest and Biceps

MASS
o Band Push-up
o Incline Band Push
o Band Fly
Week 1-Execution o Biceps Curl
o Hammer Curl
and Target
3 Sets Back and Triceps
12-15 reps o Lat Pulldown
o Row
o Underhand Row
o Underhand Extension
o Triceps Kickback
Shoulders
o Overhead Press
o Lateral Raise
o Bent over Reverse Fly
o Partial Lateral Raise
o Shrugs

65
 Legs
o Squats
o Leg Extensions
o Hip Thrusts
o Good Mornings
o Three-way Calf Raises (1 Set,
45 Reps)
Chest and Biceps

MASS
o Incline Push-up
o Decline Fly
o Band Push
Week 2-Exploring o Wide Curl
o Overhand Curl
Your Limit
3 Sets Back and Triceps
12-15 reps o Pull Over
o Unilateral Row
o Unilateral Row
o Overhead Extension
o Overhand Extension
Shoulders
o Anterior Raise
o Unilateral Lateral Raise
o Unilateral Lateral Raise
o Reverse Fly
o Upright Row

66
 Legs
Superset-Squats
o Squats
o Single Leg Deadlift
o Single Leg Deadlift
o Kneeling Extensions
o Three-way Calf Raises (1 Set,
60 Reps)

MASS Chest and Biceps

Superset-Push-up
o Band Fly
Week 3-
o Push-up
Isometric Holds o Incline Fly
as Supersets o Unilateral Biceps Curl
3 Sets o Unilateral Biceps Curl
12-15 reps
rd Back and Triceps
Superset 3 set
Superset-Lat Pulldown
with 45 sec
Isometric Hold o Underhand Lat Pulldown
o Underhand Row
o Bent Over Row
o Skull Crusher
o Overhead Triceps Extension
Shoulders
Superset-Lateral Raise
o Alternating Overhead Press
o Partial Lateral Raise
o Partial Reverse Fly
o Shrugs
o Lateral Raise

67
 Legs
Superset-Toe Taps
o Split Squat
o Split Squat
o Deadlift
o Band Squat
o Three-way Calf Raises (1 Set,
75 Reps)

MASS Chest and Biceps

Superset-Push-ups
o Incline Fly
Week 4-Pure
o Band Push
Supersets o Decline Fly
3 Sets o Wide Biceps Curl
12-15 reps o Narrow Biceps Curl
rd
Superset 3 set
Back and Triceps
with 45 sec
Superset-Underhand Row
Exercise
o Pull Over
o Bent Over Row
o Lat Pulldown
o Underhand Triceps Extension
o Triceps Kickback
Shoulders
Superset-Upright Row
o Partial Lateral Raise
o Anterior Raise
o Reverse Fly
o Unilateral Lateral Raise
o Unilateral Lateral Raise

68
 Legs
o Squat
o Side Squat
o Side Squat
o Good Morning
o Three-way Calf Raises (1 Set,
90 Reps)
Chest and Biceps

MASS
o Incline Band Push
o Band Fly
o Bottle Squeeze
Week 5-Dropsets o Overhand Biceps Curl
o Hammer Curl
3 Sets
12-15 reps Back and Triceps
rd
Follow 3 set o Underhand Pulldown
with Dropset o Unilateral Row
(Burnout with o Unilateral Row
most weight, o Overhand Skull Crusher
burnout with the o Triceps Extension
Shoulders
o Overhead Press
o Lateral Raise
o Partial Lateral Raise
o Rear Delt Fly
o Shrugs

69
 Legs
Superset-Sumo Squat
o Band Squat
o Single Deadlift
o Single Deadlift
o Kneeling Extension
o Three-way Calf Raises (1 Set,
105 Reps)

MASS Chest and Biceps

Superset-Band Push
o Push-up
Week 6-Combining
o Incline Fly
Supersets and o Decline Fly
Dropsets o Wide Curl
3 Sets o Narrow Curl
12-15 reps
nd Back and Triceps
Follow 2 set
Superset-Bent Over Row
with 15 rep
Superset and 3
rd o Bent Over Row
o Unilateral Lat Pulldown
o Unilateral Lat Pulldown
o Triceps Kickback
o Skull Crushers
Shoulders
Superset-Lateral Fly
o Anterior Raise
o Unilateral Lateral Raise
o Unilateral Lateral Raise
o Band Reverse Fly
o Upright Row

70
 Legs
o Split Squat
o Split Squat
o Sumo Squat
o Deadlift
o Three-way Calf Raises (1 Set,
120 Reps)
Chest and Biceps

MASS
o Unilateral Band Push
o Unilateral Band Push
o Band Fly
Week 7-Pushing o Alternating Curl
o Reverse Curl
Past Your Limit
with Dropsets Back and Triceps
3 Sets o Bent Over Row
12-15 reps o Underhand Pulldown
nd
Follow 2 and 3
rd o Pull Over
set with Dropset o Underhand Extension
o Overhead Extension
Shoulders
o Unilateral Anterior Raise
o Unilateral Anterior Raise
o Lateral Raise
o Reverse Fly
o Shrugs

71
 Legs
Superset-Sumo Squat
o Band Squat
o Deadlift
o Narrow Squat
o Hip Thrust
o Three-way Calf Raises (1 Set,
150 Reps)

MASS Chest and Biceps

Superset-Push-ups
o Incline Raise
Week 8-All Out
o Incline Press
with Supersets o Decline Fly
3 Sets o Hammer Curl
12-15 reps o Wide Curl
nd rd
Follow 2 and 3
Back and Triceps
set with 15 rep
Superset-Bent Over Row
Supersets
o Alternating Lat Pulldown
o Underhand Row
o Pull Over
o Single Arm Kickback
o Single Arm Kickback
Shoulders
Superset-Upright Row
o Alternating Overhead Press
o Unilateral Lateral Raise
o Unilateral Lateral Raise
o Reverse Band Fly
o Anterior to Lateral Shift

72
LEAN 14

73
 Day 1: Legs
 30 sec Squats
 30 sec Pulse Squats
 Unilateral Reverse Lunge
 Unilateral Reverse Lunge
 Pulse Squats
Challenge
 1 min High Knees
 1 min Mountain Climbers
LEAN 14
Week 1 Day 2: Upper Body
3 Rounds  30 sec Shadow Boxing
 30 sec Shadow Boxing with
Burpees
 Push-ups
 Towel Rows
 30 sec Shadow Boxing with
Burpees
Challenge
 1 min High Knees
 1 min Mountain Climbers

Day 3: Legs and Abs

 30 sec Squat Shuffles
 30 sec Ski Jumps
 Split Squats
 Other Side
 30 sec Ski Jumps
Challenge
 1 min High Knees
 1 min Mountain Climbers

74
 Day 4: Yoga

Day 5: Full Body

Round 1
 30 sec Seal Jacks
 30 sec Burpees
 Partial Squats with Jumps
LEAN 14 

Bottle Tension Anterior Raise
30 sec Burpees
Week 1 Round 2
3 Rounds
 30 sec Seal Jacks
 30 sec Burpees
 Partial Squats with Jumps
 Laying Towel Tension Row
 30 sec Burpees
Round 3
 30 sec Seal Jacks
 30 sec Burpees
 Bottle Squeeze
 Laying Towel Tension Row
 30 sec Burpees
Challenge
 1 min High Knees
 1 min Mountain Climbers

75
 Day 6: Upper Body and Abs
 30 sec Side-to-Side Chop
 30 sec Halo Slam
 Towel Upright Row
 Bicycles
 30 sec Halo Slams
Challenge
 1 min High Knees
 1 min Mountain Climbers
LEAN 14
Week 1
3 Rounds

76
 Day 8: Legs
 30 sec Jump Forward/Shuffle
Back
 30 sec Jump/Squat/Shuffle
Back/Squat
 Side Lunges
 Other Side
 30 sec Jump/Squat/Shuffle
Back/Squat

LEAN 14 Challenge
 1 min High Knees
Week 2  1 min Running Spiderman Plank
3 Rounds

Day 9: Upper Body

 30 sec Shadow Boxing with
Shuffle
 30 sec Shadow Boxing with
Shuffle and Burpee
 Reverse Snow Angels
 Towel Tension Row
 30 sec Shadow Boxing with
Shuffle and Burpee
Challenge
 1 min High Knees
 1 min Running Spiderman Plank

77
 Day 10: Legs and Abs
 30 sec Alternating Lunges
 30 sec Alternating Running
Lunges
 Wide Sumo Side Squat
 Leg Raise with Lift
 30 sec Alternating Running
Lunges
Challenge
 1 min High Knees
 1 min Running Spiderman Plank

LEAN 14
Day 11: Yoga
Week 2
3 Rounds Day 12: Full Body
Round 1
 30 sec Fast Feet
 30 sec Predator Jacks with
Squats
 Pump Squat
 Walking Push-up
 30 sec Fast Feet
Round 2
 30 sec Fast Feet
 30 sec Predator Jacks with
Squats
 Pump Squat
 Towel Tension Row
 30 sec Fast Feet
Round 3
 30 sec Fast Feet
 30 sec Predator Jacks with
Squats
 Walking Push-up
 Towel Tension Row
 30 sec Fast Feet 78
Challenge
 1 min High Knees
 Day 13: Upper Body and Abs
 30 sec High Plank Shoulder Tap
 30 sec High Plank Ankle Tap
 Upright Towel Row Pump
 Beast Crunch
 30 sec High Plank Ankle Tap
Challenge
 1 min High Knees
 1 min Running Spiderman Plank
LEAN 14
Week 2 Day 14: BEAST MODE
3 Rounds 50 sec work/10 sec rest
 High Knees
 Air Squats
 Isometric Squat Hold
 Towel Row
 Walking Push-up
 Upright Towel Row
 Sideways Push-up
 Laying Towel Row
 Sideways Push-up
 Split Squat
 Other Side
 Leg Raises with Lift
 Beast Crunch
 High Knees
Challenge
 Running Mountain Climbers

79
BEAST MODE

80
 Workout 1: Legs
 Front Squat
 Deadlift
 Forward and Side Lunge
 Other Side
 Forward and Side Lunge
 Other Side
Workout 2: Chest and Biceps

BEAST  Round 1/3

o Single Band Fly

MODE o Other Side

o Walking Push-up
4 rounds o Decline Fly
5 exercises o Side Plank
 Round 2/4
50 sec work
o Hammer Curl Variation
10sec break
o Biceps Curl Variation
1 min break o Reverse Curl Variation
between rounds o Biceps Pump
o Other Side Plank
Workout 3: Back and Triceps
 Round 1/3
o Alternating Pulldown
o Alternating Row
o Alternating Wide Pull
o Alternating Underhand Row
o Bicycles
 Round 2/4
o YB Lateral Short Raises
o Overhead Extension
o Unilateral Triceps Kickback
o Other Side
o Bicycles
81
 Workout 4: Shoulders and Pump
 Round 1
o Unilateral Lateral Raises
o Other Side
o Overhead Press
o YB Reverse Fly
o Anterior Raise
 Round 2
o Shuffle Jump
o Plank with Knee Cross

BEAST o Shuffle Jump

o Plank with Knee Cross
MODE o Plank
Workout 5: Legs
4 rounds
4 rounds/5 exercises/50 sec
5 exercises
work/10sec break
50 sec work
10sec break o High Knees
1 min break o Curtsy Squat
o Other Side
between rounds
o YB Shuffle
o Deadlift into Squat
Workout 6: Chest and Biceps
 Round 1/3
o Walking Side-to-Side Push-
up
o Band Fly
o Walking Side-to-Side Push-
up
o Incline Band Fly
o Band Push
 Round 2/4
o Single Arm Curl
o Other Side
o Underhand into Overhand
Curl 82
o Overhand into Underhand
Curl
o Hammer Curl
 Workout 7: Back and Triceps
 Round 1/3
o Lat Pulldown
o Underhand Row
o Underhand Pulldown
o Single Arm Row
o Other Side
 Round 2/4
o Unilateral Skull Crusher
o Other Side
o YB Extension
o Triceps Kickback
BEAST o Plank
Workout 8: Shoulder and Pump
MODE
 Round 1/3
4 rounds o Overhead Press
5 exercises o Anterior Raise
50 sec work o Lateral Raise
10sec break o YB Short Lateral Raise
o YB Rear Delt Fly
1 min break
 Round 2/4
between rounds
o Squat Jump
o Plank Dips
o Squat Jump
o Bicycles
o Plank Dips
Workout 9: Legs
 Round 1/3
o Narrow Squat
o Band Extensions
o Partial Side Squat
o Other Side
o Kneeling Extension
 Round 2/4
o Deadlift
o Band Squat 83
o Single Leg Deadlift
o Other Side
o YB Hip Thrusts
 Workout 10: Chest
 Round 1/3
o Incline Push-up
o Incline Fly
o Side-to-Side Push-up
o Decline Fly
o Pump Push-up
 Round 2/4
o Biceps Curl
o Reverse Biceps Curl
BEAST o Side-to-Side Push-up
o Wide Curl
MODE o Reverse Curl
Workout 11: Back
4 rounds
5 exercises  Round 1/3
50 sec work o Alternating Lat Pulldown
o Alternating Row
10sec break
o Alternating Lat Pulldown
1 min break
o Alternating Underhand Row
between rounds o Deadlift
 Round 2/4
o Overhead Underhand
Extension
o Overhead Overhand
Extension
o Alternating Lat Pulldown
o Diamond Push-up
o YB Extension
 Round 5
o 45 sec
 Heel Taps
 Bicycles
 Leg Raises

84
 Workout 12: Shoulders
 Round 1/3
o Unilateral Lateral Raise
o Other Side
o Overhead Press
o Reverse Fly
o Lateral Raise
 Round 2/4
o Burpees
o Bicycles

BEAST o Lateral to Anterior

o Biceps Curl
MODE o Triceps Kickback
Workout 13: Legs
4 rounds
 Reverse Lunge into High Knee
5 exercises
 Other Side
50 sec work
 Squat
10sec break  High Knees
1 min break  Ski Jumps
between rounds  Round 2/4
Workout 14: Chest
 Band Push
 Side-to-Die Push-up
 Biceps Curl
 Band Fly
 Biceps Curl

 Burnout
o 1 min Cross Toe Touch
o 1 min Leg Raises

85
 Workout 15: Back
 Unilateral Lat Pulldown
 Unilateral Row
 Unilateral Lat Pulldown
 Unilateral Row
 Diamond Push-up

 Burnout
o 1 min Crunches
o 1 min Leg Raises

BEAST Workout 16: Shoulders

Lateral Raise
MODE

 Anterior to Lateral Raise
 Reverse Fly
4 rounds  Lateral to Anterior Raise
5 exercises  Crunches
50 sec work
10sec break  Burnout
1 min break o 1 min Heel Taps
between rounds o 1 min Plank
Workout 17: Legs
 Round 1/3
o Side Lunge into High Knee
o Reverse Lunge into High
Knee
o Calf Raises
o Side Lunge into High Knee
o Reverse Lunge into High
Knee
 Round 2/4
o YB Unilateral Hip Thrust
o YB Hamstring Curl
o Calf Raises
o YB Unilateral Hip Thrust
o YB Hamstring Curl
 Burnout 86
o 1 min Squat Isometric Hold
o 1 min Lateral Raise
Isometric Hold
 Workout 18: Chest
 Round 1/2
o Push-ups
o Band Incline Fly
o Biceps Curl
o Push-ups
o Decline Fly
 Round 2/4
o Wide Curl
BEAST o Narrow Curl
o Band Push
MODE o Reverse Curl
o Wide Curl
4 rounds  Burnout
5 exercises o 1 min Leg Raises with
50 sec work Scissors
10sec break o 1 min Long Leg Bicycles
1 min break Workout 19: Back
between rounds  Round 1/3
o Alternating Row
o Laying Towel Lat Pulldown
o Overhead Extension
o Bent over Overhand Row
o Bent over Underhand Row
 Round 2/4
o Diamond Push-up
o YB Triceps Extensions
o Overhead Extension
o Laying Towel Lat Pulldown
o Towel Underhand Grip Row
 Burnout
o 1 min Calf Raises
o 1 min Calf Isometric Hold

87
 Workout 20: Shoulders
 Lateral Raise
 YB Partial Lateral Raise
 Alternating Anterior Raise with
Isometric Hold
 Alternating Rear Delt Fly
 Toe Reaches

 Burnout

BEAST o 1 min Squat Isometric Hold

o 1 min Plank
MODE
Workout 21: Legs
4 rounds
 Round 1/3 (Right)
5 exercises o Split Squat
50 sec work o Band Leg Extension
10sec break o Band Curl
1 min break o Donkey Kickback
between rounds o Split Squat
 Round 2/4 (Left)
o Split Squat
o Band Leg Extension
o Band Curl
o Donkey Kickback
o Split Squat
 Burnout
o 1 min Calf Raises
o 1 min Calf Isometric Hold

88
 Workout 22: Chest
 Round 1/3
o Incline Push-up
o Bottle Squeeze Arm Raises
o Incline Band Push
o Band Fly
o Decline Band Fly
 Round 2/4
o Overhand into Underhand
BEAST Curl
o Underhand into Overhand
MODE Curl
o Push-ups
4 rounds o Narrow Curl
5 exercises o Wide Curl
50 sec work  Burnout
o 1 min Leg Raises
10sec break
o 1 min Leg Raise Isometric
1 min break
Hold
between rounds
Workout 23: Back
 Round 1/3
o Underhand Row
o Underhand Partial Row
o Lat Pulldown
o Lat Partial Pulldown
o Deadlift
 Round 2/4
o Unilateral Triceps Kickback
o Other Side
o YB Extension
o Underhand Extension
o Overhand Extension
 Burnout
o 1 min Supermans
o 1 min Calf Raises 89
 Workout 24: Shoulders
 Overhead Partial into Full Press
 Lateral Raise
 YB Reverse Partial into Full Fly
 Overhead Partial into Full Press
BEAST  Lateral Raise

MODE  Burnout
o 1 min Partial into Full
4 rounds Crunches
5 exercises o 1 min Pumps
50 sec work
10sec break
1 min break
between rounds

90
EXPLOSION

91
 Workout 1: Legs
 Narrow Squat
 Deadlift
 Unilateral Band Extension
 Other Side
 Sumo Squat
 Kneeling Extension

Workout 2: Chest and Biceps

 Round 1/3
o Band Push-up
EXPLOSIVE o Band Push
o Band Fly
Focus on o Unilateral Incline Band Push
eccentric o Other Side
1 sec up/3 sec o Crunches
down
 Round 2
o Unilateral Biceps Curl
3 rounds
o Unilateral Reverse Curl
6 exercises
o Unilateral Biceps Curl
40 sec work o Unilateral Reverse Curl
20 sec break o Hammer Curl
1 min between o Crunches

Workout 3: Back and Triceps

 Round 1/3
o Bent Over Row
o Unilateral Row
o Other Side
o Lat Pulldown
o Lat Pull Over
o Bicycles
 Round 2
o Unilateral Triceps Kickback
o Other Side
o Underhand Push
o Overhand Push
o Neutral Overhead Push
o Bicycles 92
 Workout 4: Shoulders and Full
Body
 Round 1/2
o Overhead Press
o Lateral Raise
o YB Reverse Fly
o Unilateral Lateral Raise
o Other Side
o Plank

EXPLOSIVE  Round 3
o Squat
Focus on o Push-up
o Bent Over Row
eccentric
o Biceps Curl
1 sec up/3 sec
o Triceps Kickback
down o Plank

3 rounds Workout 5: Legs

6 exercises  Short Split Squat
40 sec work  Other Side
20 sec break  YB Abductor
 Other Side
1 min between
 Short Split Squat
 Other Side

 Burnout:
o 2 min Calf Raises

93
 Workout 6: Chest and Biceps
 Round 1/3
o Incline Push-up
o Incline Band Push
o Push-up
o Band Push
o Decline Fly
o Isometric Bottle Squeeze

 Round 2
o Reverse Curl
EXPLOSIVE o Biceps Curl
o Reverse Curl
Focus on
o Wide Curl
eccentric o Reverse Curl
1 sec up/3 sec o Narrow Curl
down
 Burnout:
3 rounds o 1 min Plank
6 exercises o 1 min Leg Raises
40 sec work
Workout 7: Back and Triceps
20 sec break
 Round 1/3
1 min between o Underhand Bent Over Row
o Laying Towel Lat Pulldown
o Overhand Bent Over Row
o Band Lat Pulldown
o Unilateral Row
o Other Side

 Round 2
o YB Extension
o Triceps Kickback
o Diamond Push-up
o Overhead Extension
o Overhead Extension
o Diamond Push-up

 Burnout:
2 min Side Planks
94
 Workout 8: Shoulders and Full
Body
 Anterior Raise
 YB Partial Lateral Raise
 YB Reverse Fly
 Partial Lateral Raise
 Leg Raises
 Tailbone Tuck abs Twist

 Burnout:
o 2 min Bicycles
EXPLOSIVE
Workout 9: Legs
Focus on  Bulgarian Split Squat
eccentric  Other Side
1 sec up/3 sec  Deadlift
down  Narrow Squat
 Kneeling Extension
 Sumo Squat
3 rounds
6 exercises  Burnout:
40 sec work o 2 min Alternating Calf
20 sec break Raises
1 min between
Workout 10: Chest
 Round 1/3
o Side-to-Side Push-up
o Unilateral Fly
o Other Side
o Biceps Curl
o Incline Band Push
o Palms Up Anterior Raise
 Round 2
o Hammer Curl
o Unilateral Curl
o Other Side
o Push-up
o Reverse Curl
o Mountain Climbers
95
 Burnout:
o 1 min Toe Reaches
o 1 min Wide Leg Raises
 Workout 11: Back
 Round 1/3
o Deadlift
o Bent Over Row
o Deadlift
o Bent Over Row
o Diamond Push-up
o Bent Over Row
 Round 2
o Diamond Push-up
o Unilateral Triceps Kickback
o Other Side
EXPLOSIVE o Bent Over Row
o Diamond Push-up
Focus on o Triceps Kickback
eccentric
 Burnout:
1 sec up/3 sec
o 2 min Alternating Calf
down
Raises

3 rounds Workout 12: Shoulders

6 exercises  Anterior Raise
40 sec work  YB Partial Lateral Raise
20 sec break  Reverse Butterfly
 Tailbone Tuck
1 min between
 Lateral Raise
 Isometric Lateral Hold

 Burnout:
o 1 min Crunches
o 1 min Leg Raise Pumps
o
Workout 13: Legs
 Band Squat
 Unilateral Band Extension
 Other Side
 Reverse Band Squat
 Single Leg Deadlift
 Other Side

 Burnout:
o 1 min Alternating Calf 96
Raises
o 1 min Calf Raises
 Workout 14: Chest
 Incline Band Push
 Unilateral Push-up
 Other Side
 Diamond Push-up
 Flip Biceps Curl
 Decline Band Fly

 Burnout:
o 1 min Heel Taps
o 1 min Scissors
EXPLOSIVE Workout 15: Back
Focus on  YB Unilateral Row
eccentric  Other Side
 Underhand Lat Pulldown
1 sec up/3 sec
 Breast Stroke
down  Reverse Butterfly
 Good Morning
3 rounds
6 exercises  Burnout:
40 sec work o 1 min Bicycles
20 sec break o 1 min Calf Raises
1 min between
Workout 16: Shoulders
 Unilateral Lateral Raise
 Reverse Fly
 Unilateral Overhead Press
 Unilateral Lateral Raise
 Reverse Fly
 Unilateral Overhead Press

 Burnout:
o 1 min YB Partial Lateral
Pumps
o 1 min Lateral Raise

97
 Workout 17: Legs
 Squat
 YB Single Leg Curl
 Donkey Kickback
 YB Single Leg Curl
 Donkey Kickback
 Kneeling Extension

 Burnout:
o 1 min Alternating Calf
Raises
EXPLOSIVE o 1 min Calf Raises

Focus on Workout 18: Chest

eccentric  Band Push-up
 Band Push
1 sec up/3 sec
 Biceps Curl
down  Reverse Biceps Curl
 Band Push-up
3 rounds  Band Fly
6 exercises
40 sec work  Burnout:
o 1 min Scissors
20 sec break
o 1 min Leg Raises
1 min between

Workout 19: Back

 Overhand Bent Over Row
 Underhand Bent Over Row
 Overhand Lat Pulldown
 Underhand Lat Pulldown
 Superman
 Deadlift

 Burnout:
o 1 min Calf Raises
o 1 min Plank

98
 Workout 20: Shoulders
 Unilateral Lateral Raise
 Other Side
 Overhead Press
 Triceps Kickback
 YB Reverse Fly
 Diamond Push-up

 Burnout:
o 1 min Bicycles
o 1 min Isometric Lateral
Raise
EXPLOSIVE Workout 21: Legs
Focus on  Reverse Band Squat
eccentric  Deadlift
 Sumo Deadlift
1 sec up/3 sec  Narrow Squat
down  Sumo Squat
 Band Squat
3 rounds
6 exercises  Burnout:
40 sec work o 1 min Alternating Calf
20 sec break Raises
o 1 min Calf Raises
1 min between
Workout 22: Chest
 Round 1/3
o Push-up into Left Hand
o Push-up into Right Hand
o Unilateral Band Fly
o Other Side
o Unilateral Push-up
o Other Side
 Round 2
o Unilateral Biceps Curl
o Other Side
o Reverse Curl
o Unilateral Triceps Kickback
o Other Side
o Overhead Extension
 Burnout: 99
o 1 min Crunches
o 1 min Beast Crunch
 Workout 23: Back
 Round 1
o Unilateral Row
o Unilateral Lat Pulldown
o Unilateral Row
o Unilateral Lat Pulldown
o Underhand Row
o Towel Lat Pulldown
 Round 2
o YB Band Extension

EXPLOSIVE o Overhead Extension

o Superman
o Narrow Curl
Focus on
o Wide Curl
eccentric
o Superman
1 sec up/3 sec  Burnout:
down o 1 min Plank Dips
o 1 min Leg Raise Pumps
3 rounds
Workout 24: Shoulders
6 exercises
 Unilateral Lateral Raise
40 sec work  Unilateral Overhead Press
20 sec break  Unilateral Lateral Raise
1 min between  Unilateral Overhead Press
 Unilateral Reverse Fly
 Other Side

 Burnout:
o 2 min Bicycles

10
0
DEFINITION

10
1
 Workout 1
 Round 1
o 3x Ski Jumps
o 3x Curtsey Squat
o 15x High Knees
 Round 2
o 5x Lower Leg Raises
o 5x Bicycles
o 10x Plank Dips
 Burnout:
o 1 min Plank
DEFINITI
Workout 2
ON  Round 1
o 3x Reverse Lunge
2 rounds
o 3x Side Squat
4 blasts o 15x Air Squat
1:30 minute work  Round 2
30 sec break o Walking Side-to-Side Push-
1 min between up
rounds o 5x Deadlift into Row
o 5x Burpees
 Burnout:
o 1 min Plank
Workout 3
 Round 1
o 5x Deadlift
o 10 x Push-up
o 10x Bent Over Row
 Round 2
o 3x Plank with Knee Cross
o 10x Russian Twist
o 10x Diamond Sit-up
 Burnout:
o 1 min Plank

10
2
 Workout 4
 Round 1
o 3x Shuffle
o 3x Split Squat
o 3x Kick
 Round 2
o 10x Lateral Raise
o 10x Biceps Curl
o 10x Triceps Kickback
 Burnout:
o 1 min Plank
DEFINITI
Workout 5
ON  Round 1
o 15x High Knees
2 rounds
o 10x Deadlift into Squat
4 blasts  Round 2
1:30 minute work o 15x Side-to-Side Band Push
30 sec break o 10x Scissors
1 min between  Burnout:
rounds o 1 min Plank
Workout 6
 Round 1
o 5x Air Squat into Jump
o 5x Left Roundhouse Kick
o 5x Right Roundhouse Kick
 Round 2
o 10x Lateral Raise
o 10x Biceps Curl
o 10x Overhead Extension
 Burnout:
o 1 min Plank

10
3
 Workout 7
 Round 1
o 5x Air Squat
o 5x Side Squat
o 5x Side Squat
 Round 2
o 5x Bridge with Alternating
Leg Lifts
o 5x Side Plank Dip
o 5x Side Plank Dip
o 5x Plank Dip
DEFINITI  Burnout:
o 1 min Plank
ON
Workout 8
2 rounds
 Round 1
4 blasts o 5x Burpees
1:30 minute work o 5x Split Squat
30 sec break o 5x Split Squat
1 min between o 10x High Knees
rounds  Round 2
o 10x Push-up
o 10x Bent Over Row
o 10x Partial Lateral Raise
 Burnout:
o 1 min Plank
Workout 9
 Round 1
o 5x Jump Squat
o 10x High Knees
o 2x Walking Side-to-Side
Push-up
 Round 2
o 5x Deadlift
o 10x Scissors
o 10x Leg Raises
 Burnout:
o 1 min Plank
10
4
 Workout 10
 Round 1
o 10x Lateral to Anterior
Raise
o 10x Hammer Curl
o 4x Burpees
o 10x Triceps Kickback
 Round 2
o 5x Split Squat
o 5x Shuffle
o 5x Side Plank with Crunch
DEFINITI o 5x Side Plank with Crunch
 Burnout:
ON o 1 min Plank
2 rounds Workout 11
4 blasts  Round 1
1:30 minute work o 5x Ski Jump
30 sec break o 10x Alternating Overhead
1 min between Press
rounds o 10x Crunch
 Round 2
o 10x Punch
o 2x Walking Side-to-Side
Push-up
o 10x Plank Dip
 Burnout:
o 1 min Plank
Workout 12
 Round 1
o 10x Side Kick
o 10x High Knees
o 10x Air Squat
 Round 2
o 10x Ab Pump
o 10x Scissors
o 10x Side Plank Dip
o 10x Side Plank Dip
 Burnout:
10
o 1 min Plank 5
 Workout 13
 Round 1
o 10x Step Up
o 10x Plank Dip
 Round 2
o Walking Side-to-Side Push-
up
o 5x Bent Over Row
 Burnout:
o 1 min Plank

DEFINITI Workout 14
 Round 1
ON o 15x YB High Knees
o 15x YB Mountain Climbers
2 rounds  Round 2
4 blasts o 10x Band Push
1:30 minute work o 10x Biceps Curl
30 sec break o 10x Triceps Kickback
1 min between  Burnout:
rounds o 1 min Plank
Workout 15
 Round 1
o 3x Lunge into High Knee
o 3x Bent Over Row
o 3x Deadlift
 Round 2
o 5x Leg Raises
o 5x Side Crunches
o 5x Side Crunches
o 2x Side-to-side Push-up
 Burnout:
o 1 min Plank

10
6
 Workout 16
 Round 1
o 5x Air Squat
o 5x YB YB Squat Shuffle
 Round 2
o 10x Lateral Raise
o 10x Biceps Curl
o 10x Overhead Extension
 Burnout:
o 1 min Plank

DEFINITI Workout 17
 Round 1
ON o 10x Air Squat
o 5x Walking Push-up
2 rounds
o 5x Burpees
4 blasts  Round 2
1:30 minute work o 10x Side Plank with Crunch
30 sec break o 10x Side Plank with Crunch
1 min between o 10x Bent Over Row
rounds  Burnout:
o 1 min Plank
Workout 18
 Round 1
o 5x YB YB Squat Shuffle
o 5x Reverse Lunge
o 10x Lateral Raise
 Round 2
o 10x Biceps Curl
o 10x Overhead Extension
o 10x Tow Reaches
o 10x Scissor Bicycles
 Burnout:
o 1 min Plank

10
7
 Workout 19
 Round 1
o 10x Ski Jump in High Knee
o 10x Mountain Climbers
o 10x Crunches
 Round 2
o 10x Side Squat into High
Knee
o 10x Bicycles
o 10x Scissors
 Burnout:
DEFINITI o 1 min Plank

ON Workout 20
 Round 1
2 rounds o 5x Air Squat into High Knee
4 blasts o 10x Anterior into Lateral
1:30 minute work Raise
30 sec break o 10x Lateral into Anterior
1 min between Raise
rounds  Round 2
o 10x Band Push
o 10x Bent Over Row
o 10x Biceps Curl
o 10x Overhead Extension
 Burnout:
o 1 min Plank
Workout 21
 Round 1
o 5x High Knee
o 5x High Knee with Ankle
Tap
o 5x Air Squat
 Round 2
o 2x Side Squat
o 5x Bent Over Row
o 2x Burpees
o 5x Push-up
 Burnout:
10
o 1 min Plank 8
 Workout 22
 Round 1
o 3x Split Squat into Toe
Touch
o 3x Air Squat into Heel
Touch
 Round 2
o 5x Anterior to Lateral Raise
o 5x Lateral to Anterior Raise
o 10x Leg Raise into Tailbone
Tuck
DEFINITI  Burnout:
o 1 min Plank
ON Workout 23
2 rounds  Round 1
4 blasts o 3x Forward to Backward
1:30 minute work Lunge
30 sec break o 3x Walking Push-up
1 min between o 3x Deadlift
rounds  Round 2
o 10x Lateral Raise
o 10x Biceps Curl
o 10x Triceps Kickback
o 10x Sit-ups
 Burnout:
o 1 min Plank
Workout 24
 Round 1
o 3x YB Squat Shuffle
o 3x Side-to-Side Push-up
o 5x Deadlift into Row
 Round 2
o 10x Side Plank Dip
o 10x Side Plank Dip
o 10x Plank Dip
o 10x Heel Taps
 Burnout:
o 1 min Plank
10
9
PUMP

11
0
 Workout 1: Legs

 Split Squat
 Side Squat
 Split Squat
 Side Squat
 Squat
 YB Hip Thrust with Open Legs*

Workout 2: Chest and Biceps

 Round 1/3
o Push-up
PUMP o Unilateral Band Fly
o Unilateral Band Fly
3 rounds o Incline Band Push
6 sets o Decline Band Fly
20 sec active work o Leg Raises with Tailbone
20 sec Tuck
pump/hold*  Round 2
20 sec break o Biceps Curl
1 min between o Single Arm Curl
rounds o Other Side
o Overhand Curl
o Hammer Curl
o Leg Raises with Tailbone
Tuck

Workout 3: Back and Triceps

 Round 1
o Underhand Row*
o Row*
o Unilateral Lat Pulldown*
o Unilateral Lat Pulldown*
o Wide Lat Pulldown*
o Scissors
 Round 2
o Unilateral Kickback*
o Unilateral Kickback*
o Triceps Kickback* 11
o Overhead Extension*
o Underhand Extension*
1
 Workout 4: Shoulders and Full
Body

 Round 1/2
o Anterior Raise*
o YB Partial Lateral Raise*
o Lateral Raise*
o Reverse Fly*
o Lateral Pump*
o Russian Twist*
 Round 3
o Bent Over Row*
PUMP o Push-up*
o Sumo Squat*
3 rounds o Hammer Curl*
6 sets o Triceps Kickback*
20 sec active work o Russian Twist*
20 sec
pump/hold* Workout 5: Legs
20 sec break  Pistol Squat
1 min between  Other Side
rounds  Calf Raises
 Sumo Squat
 Narrow Squat
 Calf Raises
Workout 6: Chest and Biceps
 Round 1/2
o Unilateral Push*
o Other Side*
o Narrow Push-up
o Plank
o Band Fly
o Incline Press*
 Round 3
o Unilateral Curl
o Other Side
o Unilateral Reverse Curl
o Other Side
o Hammer Curl 11
o Plank
2
 Workout 7: Back and Triceps

 Round 1/2
o Towel Row*
o Lying Towel Lat Pulldown*
o Bent Over Row*
o Leg Raises with Tailbone
Tuck
o Towel Row*
o Lying Towel Lat Pulldown*
PUMP  Round 3
o Unilateral Overhead
3 rounds Extension
o Other Side
6 sets
o YB Partial Extension
20 sec active work
o Leg Raises with Tailbone
20 sec Tuck
pump/hold* o Unilateral Overhead
20 sec break Extension
1 min between o Other Side
rounds
Workout 8: Shoulders and Full
Body
 Round 1/2
o Unilateral Lateral Raise*
o Other Side*
o Anterior Raise*
o Bent Over Reverse Fly*
o Partial Lateral*
o Standing Rear Delt Fly*
 Round 3
o Diamond Sit-up
o Plank Dip*
o Side Plank Dip*
o Other Side*
o Air Squat*
o Leg Raises with Tailbone
Tuck
11
3
 Workout 9: Legs

 Narrow Squat
 Sumo Squat
 Split Squat
 Other Side
 Calf Raises*
 YB Squat Shuffle

Workout 10: Chest and Biceps

 Push-up
 Band Push
PUMP 

Decline Fly
Incline Press
3 rounds  Biceps Curl
6 sets  Reverse Curl
20 sec active work
 Burnout:
20 sec
o 2 min Plank
pump/hold*
20 sec break Workout 11: Back and Triceps
1 min between  Bent Over Row*
rounds  Band Pull Apart*
 Underhand Bent Over Row*
 Towel Pull*
 Triceps Kickback*
 Triceps Kickback*

 Burnout:
o 2 min Leg Raises

Workout 12: Shoulders and Full

Body
 Overhead Press
 Reverse Fly
 Lateral Raise*
 YB Partial Lateral Raise*
 Bicycles*
 Squat Jump*

 Burnout: 11
o 2 min Side Plank
4
 Workout 13: Legs

 Romanian Split Squat

 Other Side
 Sitting Calf Raise*
 Air Squat*
 Romanian Split Squat
 Other Side

 Burnout:
o 1 min Hip Thrusts
PUMP o 1 min Calf Raises
3 rounds Workout 14: Chest and Biceps
6 sets
20 sec active work  Round 1/3
o Band Push
20 sec
o Underhand Anterior Raise*
pump/hold*
o Push-up*
20 sec break
o Biceps Curl
1 min between
o Side-to-Side Push-up
rounds
o Band Fly
 Round 2
o Unilateral Curl
o Other Side
o Hammer Curl
o Push-up
o Reverse Curl
o Wide Curl

 Burnout:
o 1 min Bicycles
o 1 min Pump Crunches

11
5
 Workout 15: Back and Triceps

 Round 1/3
o Lat Pulldown
o Underhand Row
o Unilateral Row
o Other Side
o Underhand Pulldown*
o Reverse Snow Angel
 Round 2
PUMP o Unilateral Overhead
Extension
3 rounds o Other Side
o Diamond Push-up*
6 sets
o Bent Over Row
20 sec active work
o Triceps Kickback*
20 sec o YB Triceps Extension*
pump/hold*
20 sec break  Burnout:
1 min between o 2 min Side Plank Dip
rounds
Workout 16: Shoulders and Full
Body
 Overhead Press
 Anterior Raise
 Lateral Raise
 YB Partial Lateral Raise
 Reverse Delt Fly
 Butterfly Kicks*

 Burnout:
o 1 min Bicycles
o 1 min Plank Dips

11
6
 Workout 17: Legs

 Side Lunge with Band

 Other Side
 Band Pull Through
 Split Squat with Band
 Other Side
 Band Squat

 Burnout:
o 1 min Calf Raises
PUMP o 1 min Calf Raise Hold
3 rounds Workout 18: Chest and Biceps
6 sets
20 sec active work  Round 1/3
o Unilateral Push-up*
20 sec
o Other Side*
pump/hold*
o Biceps Curl
20 sec break
o Isometric Bottle Squeeze
1 min between
Raise*
rounds
o Decline Push
o Biceps Curl
 Round 2
o Unilateral Curl
o Unilateral Reverse Biceps
Curl
o Push-up
o Hammer Curl
o Unilateral Curl
o Unilateral Reverse Biceps
Curl

 Burnout:
o 1 min Scissors
o 1 min Heel Taps

11
7
 Workout 19: Back and Triceps

 Round 1/3
o Underhand Row
o Row
o Underhand Row
o Lat Pulldown
o Triceps Kickback
o Lat Pulldown
 Round 2
PUMP o Overhand Extension
o Underhand Extension
3 rounds o Bent Over Row
6 sets o YB Triceps Extension
o Triceps Kickback
20 sec active work
o Superman
20 sec
pump/hold*  Burnout:
20 sec break o 1 min Side Plank Crunches
1 min between o 1 min Plank
rounds
Workout 20: Shoulders and Full
Body
 Overhead Press with Lateral Hold
 Other Side
 YB Reverse Fly
 YB Partial Lateral Raise
 Toe Touches
 Air Squat*

 Burnout:
o 1 min Leg Raises
o 1 min Bicycles

11
8
 Workout 21: Legs

 Squat
 Sumo Squat
 Narrow Squat
 Unilateral Hip Thrust
 Other Side
 Calf Raises*

 Burnout:
o 1 min Isometric Squat Hold
PUMP o 1 min Calf Raise Hold
3 rounds Workout 22: Chest and Biceps
6 sets
20 sec active work  Unilateral Band Push
 Other Side
20 sec
 Unilateral Fly
pump/hold*
 Other Side
20 sec break
 Underhand Anterior Raise
1 min between  Decline Fly
rounds
 Burnout:
o 1 min Toe Touches
o 1 min Plank Dips

11
9
 Workout 23: Back and Triceps

 Towel Row*
 Deadlift
 Towel Row*
 Lat Pulldown
 Towel Row*
 Towel Lat Pulldown*

 Burnout:
o 1 min Calf Raises
PUMP o 1 min Scissors
3 rounds Workout 22: Shoulders and Full
6 sets Body
20 sec active work
 Round 1/3
20 sec
o Lateral Raise
pump/hold*
o Anterior Raise
20 sec break
o Reverse Fly
1 min between
o Biceps Curl
rounds
o Triceps Kickback
o YB Partial Lateral Raise
o
 Round 2
o Hammer Curl
o Underhand Overhead
Extension
o Biceps Curl
o Overhand Overhead
Extension
o Reverse Biceps Curl
o YB Triceps Extension

 Burnout:
o 1 min Side Plank Dips
o 1 min Side Plank Dips
12
0
BEAST ABS

12
1
 6 minute abs
45 second rounds
 Crunch
 Pump
 Butterfly
 Heel Tap
 Side Plank with Crunch
 Other Side
 Plank
BEAST ABS  Lower Leg Raise

2 Round Ab Blast
50 seconds/10 seconds/50 second
break
 Crunches
 Spider Crunch
 Side Crunch
 Other Side
 Leg Raises
 Tailbone Twist
 Mountain Climbers
 Bicycles

12
2
 Arms and Abs
45 seconds/15 seconds
 Crunches
 Bicycles
 Heel Taps
 Bicep Curl
 Overhead Extension
 Plank
 Spiderman Plank
BEAST ABS 

Plank Dips
Triceps Kickback
 Wide Bicep Curl
 Leg Raises
 Scissors
 Wide Leg Raises
 Bicep hammer curl
 Overhead Extension
 Side Plank Dips
 Other Side
 Power Plank
 Overhead Extension
 Reverse Curl

12
3
 Week 1: Getting Started
1 minute rounds
 Sit Ups
 Leg Raises
 Heel Taps
 Bicycles
 30 sec Beast Crunch
 Supermans
 30 sec Beast Crunch
 Plank

Week 2: Resistance (Banded)

BEAST ABS 1 minute rounds
 Banded Mountain Climbers
 B Alternating Leg Raises
 B Spiderman Plank
 Crunches
 30 sec Beast Crunch
 B Plank with Leg Lift
 30 sec Beast Crunch
 Plank
Week 3: Explosive
1 minute rounds
 Toe Reaches
 Leg Raises with Tailbone Tuck
 Side Plank with Dip
 Other Side
 30 sec Beast Crunch
 Windshield Wipers
 30 sec Beast Crunch
 Plank

12
4
 Week 4: Contraction
1 minute rounds
 Pump
 Heel Taps
 Leg Raise with Pump
 Leg Raise with Circle
 30 sec Beast Crunch
 Superman Pumps
 30 sec Beast Crunch
 Plank Dips
Week 5: Creating Shape
1 minute rounds

BEAST ABS 

Leg Raises with Tailbone Tuck
Side Plank with Crunch
 Side Leg Raises
 Side Plank with Crunch
 Side Leg Raises
 30 sec Beast Crunch
 Bridge with Leg Lift
 30 sec Beast Crunch
 Plank Alternating Leg Lifts

Week 6: Building Strength

1 minute rounds
 Scissor Leg Raises
 Crunch with Twist
 Side Plank with Reach Through
 Other Side
 Bicycles
 30 sec Beast Crunch
 Plank with Arm and Leg Lift
 30 sec Beast Crunch
 Plank

12
5
 Week 7: Control
1 minute rounds
 Partial into Full Crunch
 Partial into Full Leg Raise
 Tailbone Tuck
 Side Plank with Partial into Full
Dip
 Other Side

BEAST ABS 

30 sec Beast Crunch
Partial into Full Supermans
 30 sec Beast Crunch
 Plank
Week 8: Pushing the Limit
1 minute rounds
 Leg Raise with Leg Split
 Tailbone Tuck with Twist
 Spiderman Plank
 Crunch
 Crunch with Cross
 30 sec Beast Crunch
 Alternating Superman
 30 sec Beast Crunch
 Spiderman Plank

12
6
 Week 9: Contraction II
1 minute rounds
 Pump with Pulse
 Cross Heel Tap
 Pump with Leg Raises
 Leg Raises with Scissors
 Side Plank with Leg Raise
 Other Side

BEAST ABS 

30 sec Beast Crunch
Superman with Pumps
 30 sec Beast Crunch
 Plank Dips

Week 10: Explosive II

1 minute rounds
 Toe Reach with Pump
 Weighted Leg Raise
 Other Side
 Side Crunch
 Other Side
 Tailbone Tucks
 30 sec Beast Crunch
 Windshield Wipers
 30 sec Beast Crunch
 Plank

12
7
 Week 11: Well Rounded Physique
1 minute rounds
 Side Plank with Reach Through
 Other Side
 Side Plank with Crunch
 Other Side
 Flutter Kicks
 Crunch with Twist
 30 sec Beast Crunch
 Breast Stroke
 30 sec Beast Crunch
BEAST ABS  Alternating Plank
Week 12: Beast Mode
1 minute rounds
 Beast Crunch
 Tailbone Tucks
 Side Leg Raises
 Other Side
 Toe Reaches with Crunch
 Pump with Pulse
 Tailbone Tuck with Twist
 Plank with Arm and Leg Lift
 Tailbone Tuck With Twist
 Plank with Leg Raises and Dips
and Spiderman

12
8