Day 1
FULL BODY
3x10
EXERCISE
CONVENTIONAL DEADLIFTS
ALTERNATING REVERSE DB LUNGES
BARBELL OR DB CHEST PRESS
STANDING BILATERAL DB SHOULDER PRESS
TRICEP PUSHUPS
LATERAL PULL DOWNS
UNILATERAL DB ROW
HANGING LEG RAISES
ABDOMINAL CRUNCHES
SETS
3
3
3
3
3
3
3
3
3
REPS
10
10 (20 TOTAL)
10
10
10-20
10
10
10-20
20
Day 2
FULL BODY
4x10
EXERCISE
SUMO DUMBBELL SQUAT
UNILATERAL ROMANIAN DEADLIFTS
REVERSE DUMBBELL LUNGES
(ALL REPS ON ONE LEG THEN SWITCH)
INCLINE DUMBBELL CHEST PRESS
SEATED BILATERAL DB SHOULDER PRESS
TRICEP DIPS
NEUTRAL GRIP ROPE PULL DOWNS
UNILATERAL DUMBBELL ROW
HANGING SIDE LEG RAISES
SETS
4
4
4
4
4
4
4
4
4
REPS
10
10 (20 TOTAL)
10
10
10
10-20
10
10 (20 TOTAL)
10-20
Day 3
ACTIVE rest
Day 4
full body
3x10
EXERCISE
ALTERNATING SIDE BODY WEIGHT LUNGES
ALTERNATING BARBELL SIDE LUNGE
SUMO DEADLIFT
INCLINE DUMBBELL CHEST PRESS
STANDING BARBELL SHOULDER PRESS
DUMBBELL SKULL CRUSHERS
CHIN UPS / ASSISTED IF NEEDED
BILATERAL DB PRONE GRIP ROWS ON INCLINE
HANGING LEG RAISES
SETS
4
3
3
3
3
3
3
3
3
REPS
25
16-20
10
10
10
10
10
10
20
Day 5
full body
4x10
EXERCISE
CONVENTIONAL DEADLIFTS
UNILATERAL ROMANIAN DEADLIFTS
REVERSE DUMBBELL LUNGES
(ALL REPS ON ONE LEG THEN SWITCH)
STANDING BILATERAL DB SHOULDER PRESS
TRICEP PUSHUPS
NEUTRAL GRIP ROPE PULL DOWNS
UNILATERAL DUMBBELL ROW
OBLIQUE PLANK SIDE DIPS
ABDOMINAL CRUNCHES
SETS
4
4
4
4
4
4
4
4
4
REPS
10
10 (20 TOTAL)
10
10
10-20
10
10 (20 TOTAL)
10 (20 TOTAL)
10-20
Day 6
CARDIO
20 MINUTES HIIT
For example: Stair Master 2 minutes fast speed / 1 minute moderate speed
20 MINUTES LISS
For example: Treadmill walk on an incline on moderate walking speed, elliptical, bike