Monday - Upper Body Thursday - Lower Body
1. Incline Smith Press 3x8-12 1. Squat: 3 sets of 5 reps (Strength
Emphasis)
2. Incline Machine chest press 3x12-15
2. RDLs 3x12-15
2. Weighted Pull-Ups 2x8-10 + 1
Backdown set assisted 3. Leg Press 3x8-10
3. T-Bar Row 3x12-15 4. Smith Squat 2×8-12
4. Dumbbell Shoulder Press 3x8-12 5. EZ Bar Curl 3x10-20 MYO match
5. Full ROM Laterals 3x10-20 MYO match 6. Tricep Pushdown 3x10-20 MYO match
6. Cable Y Raise 3x10-20 MYO match 7. Incline Curl 3x12-15
7. Battle Rope: 10 minutes of high-
intensity intervals
Friday - Upper Body
1. Bench Press: 5 sets of 5 reps (Strength
Tuesday - Lower Body Emphasis)
1. Deadlift: 3 sets of 5 reps (Strength 2. Pec Dec 3x12-15
Emphasis)
3. Cable Row 3x12-15
2. Lying Hamstring Curl 3x10-20 MYO
match 4. Machine Chest Press 3x12-15
3. Leg Extensions 3x10-20 MYO match 5. Close Grip Pulldown 3x10-12
4. Single Leg Press 3x12-15 6. Cable Laterals 4x Failure
5. Hack Squat 2x8-12 7. Elliptical: 15-20 minutes of steady-state
cardio
6. Spider Curl 3x10-20 MYO match
7. Cable Curl (SS) Skull Crusher (2 heavy
+ 1 lighter) Battle Rope: 10 minutes of high-
intensity intervals (30 seconds
8. Elliptical: 15-20 minutes of steady-state on, 30 seconds off).
cardio
Elliptical: 15-20 minutes of
steady-state cardio.
Wednesday – Upper Body Rowing: 10 minutes of interval
training (1 minute hard, 1 minute
1. Military Press: 4 sets of 6-8 reps easy).
(Strength Emphasis)
2. Flat Smith Press 3x10-12
3. Weighted Dips 2x10-12
4. Wide grip cable row 3x12-15
5. Neutral Grip Pulldown 3x10-20 MYO
4. 45 Degree Laterals to Upright Row
3x10-20 MYO match
5. Face Pulls 3-4x Failure
6. Rowing: 10 minutes of interval training
Saturday - Full Body HIIT and Weight Weighted Finisher (Choose 2 exercises):
Circuit:
1. Barbell or Dumbbell Complex: Perform
Perform each exercise with high intensity, 3 sets of 8-10 reps for each exercise
minimizing rest between exercises. Rest without resting between them. Rest 1-2
for 1-2 minutes between circuits. Adjust minutes between sets.
weights according to your fitness level.
- Example Complex: Deadlift, Bent-Over
Rows, Push Press.
1. Circuit 1 (Repeat 3 times):
- Kettlebell Swings: 30 seconds 2. HIIT Cardio (Choose 1):
- Goblet Squats: 15 reps - Sprints: 8-10 sets of 30 seconds
sprinting followed by 30 seconds rest.
- Push-Ups: 20 reps
- Jump Rope: 4 sets of 1 minute jumping
with 30 seconds rest.
2. Circuit 2 (Repeat 3 times):
- Dumbbell Thrusters: 20 reps
- Renegade Rows: 12 reps (6 each arm)
- Burpees: 15 reps
3. Circuit 3 (Repeat 3 times):
- Box Jumps: 15 reps
- Plank Rows: 15 reps (alternating arms)
- Mountain Climbers: 30 seconds
4. Circuit 4 (Repeat 2 times):
- Medicine Ball Slams: 20 reps
- Dumbbell Lunges: 20 reps (10 each
leg)
- Plank: 1 minute
