WORKOUT REPS SETS
16-20 (8-10 steps with each
1) Walking lunges 4
leg)
2) Barbell front squat 8-10 4
MONDAY: 3) Barbell back squat 12-15 4
LEGS 4) Dumbbell Bulgarian split squat 12-15 each leg 3
5a) Quad extension (superset 5b) 20 2
5b) Leg press (superset 5c) 20 2
5c) Bodyweight walking lunges 40 (20 steps each leg) 2
30 minutes steady state cardio
1) Pull ups 6-8 5
2) Barbell bent over row 8-10 4
3a) Chin ups (superset 3b) Rep to failure 3
TUESDAY: 3b) Barbell bicep curl 10-12 4
BACK & BICEPS 4) Rack pull 6-8 5
5) Low cable row (triple drop set) 10, 10, 10 2
6) Hammer curl 15-20 3
HIIT (15-20 x 30 seconds on / 30 seconds off
WEDNESDAY:
REST DAY - Allow time for muscle recovery
1) Stiff leg deadlift 12-15 4
2) Smith machine 1 & 1/4 squats 10-12 4
3) Barbell hip extension 10-12 4
THURSDAY: 4) Laying hamstring curl 10-12 (+10-12 partials) 4
LEGS 5a) Seated calf raise (superset with 5b) 10 3
5b) Standing calf raise (superset with 5c) 20 3
5c) Skipping 60 seconds 3
30 minutes steady state cardio
1) Dumbbell shoulder press 8-10 4
2) Barbell incline bench press 8-10 4
3) Cable fly 8-10 4
4a) Dips (superset 4b) 15-20 3
FRIDAY:
CHEST, SHOULDERS 4b) Dumbbell lat raise 10-12 3
& TRICEPS 5a) EZ bar overhead tricep extension (superset with
8-10 2
5b)
5b) Hammer grip cable tricep pulldown (superset with
8-10 2
5c)
5c) Press ups Rep to failure 2
HIIT (15-20 x 30 seconds on / 30 seconds off
Complete 10 circuits of the following exercises with as little rest as possible, starting at 10
reps and dropping 1 rep each circuit. E.g. circuit 1 = 10 reps, circuit 2 = 9 reps, circuit 3 = 8
SATURDAY: reps
CONDITIONING Pull ups or chin ups 10
CIRCUIT Dumbbell squat & press 10
Hanging leg raises or knee raises 10
Heavy medicine ball slam 10
Burpee with a press up 10
Sunday rest
