CLIENT: Edward
Weekly workout schedule Level 2 difficulty
Enrolled: 8 weeks (December 10, 2020 – Feb 3, 2021)
Weekly workout split Stretch legs
Day 1: Push (shoulder-focus), abs + cardio Workout: Rest 1 to 2 minutes between sets.
Day 2: Pull + cardio Superset x 4 sets
Day 3: Legs 1. Barbell sumo-stance back squats 12 reps
Day 4: Full rest 2. Kettlebell narrow-stance goblet squats 12 reps
Day 5: Push (chest-focus), abs + cardio 3. Barbell hip thrusts 15 reps x 4 sets
Day 6: Pull + cardio 4. Barbell sumo deadlift 15 reps x 4 sets
Day 7: Legs 5. Kettlebell single-leg stiff leg deadlift 10 reps each
leg x 3 sets
BW: bodyweight 6. BW jump squats 10 reps x 3 sets
Note: You may opt to interchange workout days as long as you
Push (chest-focus)
finish all workouts in one week.
Warm up:
Push ups 10 reps
Push (shoulder-focus)
Shoulder rotations 10 reps each direction
Warm up (you may use bands or light-weight plates): Stretch upper body
Light weight shoulder presses 10 reps
Workout: Rest 1 to 2 minutes between sets.
Light weight side raises 10 reps
Superset x 4 sets
Shoulder rotations 10 reps each direction
1. Wide push ups 10 reps
Stretch upper body
2. Narrow push ups 10 reps
Workout: Rest 1 to 2 minutes between sets.
Superset x 4 sets
1. Barbell alternating front and back military press 12
3. Inclined barbell bench press (makeshift inclined
reps x 4 sets
bench) 15 reps
https://youtu.be/fLiqNpaCjg4
4. Band chest fly 15 reps
Superset x 4 sets
5. Plate/kettlebell triceps kickback 15 reps x 3 sets
2. Barbell upright row 12 reps
Abs circuit: Repeat 3 times.
3. Plate or kettlebell alternating front raise 12 reps
1. High plank with alternating shoulder taps 10 taps
each side
each shoulder
Superset x 4 sets
Rest 10 seconds
4. Kettlebell Arnold press 12 reps
2. High plank with alternating leg raises 10 reps each
5. Band face pulls with hold on contraction 15 reps
leg
6. Band triceps overhead extension 12 reps x 4 sets Rest 10 seconds
Abs circuit: Repeat 3 times. 3. Plank jacks 10 reps
1. Weighted sit-ups 10 reps Cardio for minimum of 30 minutes (aim for at least 120 beats
Rest 10 seconds per minute for the entire session)
2. Weighted Russian twist 10 reps each side
Rest 10 seconds
3. Leg raise with hip lift 15 reps
Cardio for minimum of 30 minutes (aim for at least 120 beats
per minute for the entire session)
Back, biceps + cardio
Warm up (you may use bands or light-weight plates):
Light weight bent over rows or resistant band rows 15 reps
Shoulder rotations 10 reps each direction
Stretch upper body
Workout: Rest 1 to 2 minutes between sets.
1. Pullups 8-10 reps x 5 sets
2. Barbell deadlift to bent over row 12 reps x 4 sets
Superset x 4 sets
3. Kettlebell renegade rows 12 reps
4. Seated wide-grip band lat pull downs 15 reps
5. Barbell bicep curls 5 reps half range (low to mid) +
10 reps full range x 4 sets
Cardio for minimum of 30 minutes (aim for at least 120 beats
per minute for the entire session)
Legs
Warm up:
Glute activation (use booty bands)
- lateral walk 20 steps each side
- sumo squat 15 reps
- standing glute kickback 10 reps each leg
