Week 1
Monday: Full-Body Workout (Endurance)
• Barbell Back Squat: 2 sets of 12 to 15 repetitions
• Lat Pulldown: 2 x 12 - 15
• Lying Leg Curl: 2 x 12 - 15
• Dumbbell Bench Press: 2 x 12 - 15
• Hanging Knee Lift: 3 x 8 – 10
Tuesday: Cardiovascular Training
• Push-Ups: 5
• Jump Squats: 10
• Pull-Ups: 5
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 5 seconds
Wednesday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Thursday: Full-Body Workout (Endurance)
• Barbell Bench Press: 2 sets of 12 to 15 repetitions
• Romanian Deadlift: 2 x 12 - 15
• Pull-Ups: 2 x 5 - 10
• Dumbbell Sumo Squat: 2 x 12 - 15
• Woodchopper: 3 x 8 - 10
Friday: Cardiovascular Training
Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some
ideas:
• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga
Saturday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Sunday: Cardiovascular Training
• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat
Week 2
Monday: Full-Body Workout (Muscle Growth)
• Barbell Back Squat: 3 sets of 10 to 12 repetitions
• Lat Pulldown: 3 x 10 - 12
• Lying Leg Curl: 3 x 10 - 12
• Dumbbell Bench Press: 3 x 10 - 12
• Hanging Knee Lift: 3 x 8 – 10
Tuesday: Cardiovascular Training
• Push-Ups: 6
• Jump Squats: 10
• Pull-Ups: 6
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 7 seconds
Wednesday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Thursday: Full-Body Workout (Muscle Growth)
• Barbell Bench Press: 3 sets of 10 to 12 repetitions
• Romanian Deadlift: 3 x 10 - 12
• Pull-Ups: 3 x 10 - 12
• Dumbbell Sumo Squat: 3 x 10 - 12
• Woodchopper: 3 x 8 - 10
Friday: Cardiovascular Training
Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some
ideas:
• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga
Saturday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Sunday: Cardiovascular Training
• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat
Week 3
Monday: Full-Body Workout (Strength)
• Barbell Back Squat: 4 sets of 6 to 8 repetitions
• Lat Pulldown: 4 x 6 - 8
• Lying Leg Curl: 4 x 6 - 8
• Dumbbell Bench Press: 4 x 6 - 8
• Hanging Knee Lift: 4 x 6 - 8
Tuesday: Cardiovascular Training
• Push-Ups: 7
• Jump Squats: 10
• Pull-Ups: 7
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 9 seconds
Wednesday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Thursday: Full-Body Workout (Strength)
• Barbell Bench Press: 4 sets of 6 to 8 repetitions
• Romanian Deadlift: 4 x 6 - 8
• Pull-Ups: 4 x 6 - 8
• Dumbbell Sumo Squat: 4 x 6 - 8
• Woodchopper: 4 x 6 - 8
Friday: Cardiovascular Training
Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some
ideas:
• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga
Saturday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Sunday: Cardiovascular Training
• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat
Week 4
Monday: Full-Body Workout (Power)
• Barbell Back Squat: 5 sets of 3 to 5 repetitions
• Lat Pulldown: 5 x 3 - 5
• Lying Leg Curl: 5 x 3 - 5
• Dumbbell Bench Press: 5 x 3 - 5
• Hanging Knee Lift: 5 x 3 - 5
Tuesday: Cardiovascular Training
• Push-Ups: 8
• Jump Squats: 10
• Pull-Ups: 8
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 10 seconds
Wednesday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Thursday: Full-Body Workout (Power)
• Barbell Bench Press: 5 sets of 3 to 5 repetitions
• Romanian Deadlift: 5 x 3 - 5
• Pull-Ups: 5 x 3 - 5
• Dumbbell Sumo Squat: 5 x 3 - 5
• Woodchopper: 5 x 3 - 5
Friday: Cardiovascular Training
Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some
ideas:
• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga
Saturday: Rest Day
• Spend the day focusing on your nutritional goals including calorie counting, meal
planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.
Sunday: Cardiovascular Training
• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat
