Updated 11-18-2014

Table of Contents

Venus Factor
Workout Manual
Week 1: Day 1…...3 Week 7: Day 1…....21
Week 1: Day 2…...4 Week 7: Day 2…....22
Week 1: Day 3…...5 Week 7: Day 3…....23
Week 2: Day 1…...6 Week 8: Day 1…....24
Week 2: Day 2…...7 Week 8: Day 2…....25
Week 2: Day 3…...8 Week 8: Day 3…....26
Week 3: Day 1…...9 Week 9: Day 1.…...27
Week 3: Day 2…..10 Week 9: Day 2.…...28
Week 3: Day 3…..11 Week 9: Day 3.…...29
Week 4: Day 1…..12 Week 10: Day 1..…30
Week 4: Day 2…..13 Week 10: Day 2......31
Week 4: Day 3…..14 Week 10: Day 3…..32
Week 5: Day 1…..15 Week 11: Day 1…..33
Week 5: Day 2…..16 Week 11: Day 2…..34
Week 5: Day 3…..17 Week 11: Day 3…..35
Week 6: Day 1…..18 Week 12: Day 1…..36
Week 6: Day 2…..19 Week 12: Day 2......37
Week 6: Day 3…..20 Week 12: Day 3…..38

2
 Week 1

Venus Factor
Workout Manual
Week 1 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 3 10 60
Curtsy Lunge 3 10 60
Step Up and Press 3 10 60
Dips 3 10 60
Bowler Squat 3 10 60
Plank 3 60 seconds 60
One Arm Dumbbell Row 3 10 60
T-Bend 3 10 60
Squat and Lateral Raise 3 10 60

Notes:

3
 Week 1

Venus Factor
Workout Manual
Week 1 Day 2
Exercise Sets Reps Rest (Secs)
Curtsy Lunge 3 10 60
Step Up and Press 3 10 60
Double Raise 3 10 60
T-Bend 3 10 60
Squat and Lateral Raise 3 10 60
One Arm Dumbbell Row 3 10 60
Dumbbell Squat 3 10 60
30 seconds per
Side Plank 3 60
side
Dips 3 10 60

Notes:

4
 Week 1

Venus Factor
Workout Manual
Week 1 Day 3
Exercise Sets Reps Rest (Secs)
T-bend 3 10 60
Dips 3 10 60
Curtsy Lunge 3 10 60
Step Up and Press 3 10 60
Double Raise 3 10 60
Stiff Leg Deadlift 3 10 60
30 seconds per
Side Plank 3 60
side
Dumbbell Row & Kickback 3 10 60
Dumbbell Squat 3 10 60

Notes:

5
 Week 2

Venus Factor
Workout Manual
Week 2 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 1 10 60
Bent Dumbbell Row 1 10 60
Upright Dumbbell Row 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Reverse Lunge 1 10 60
Stiff Leg Deadlift 1 10 60
Bulgarian Split Squat 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Plank 1 60 seconds 60
Stability Ball Roll Out 1 10 60
Squat and Press 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

6
 Week 2

Venus Factor
Workout Manual
Week 2 Day 2
Exercise Sets Reps Rest (Secs)
Dumbbell Squat 1 10 60
Reverse Lunge 1 10 60
Stiff Leg Deadlift 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Step Up and Press 1 10 60
Plank 1 60 Seconds 60
Stability Ball Rollouts 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curl & Press 1 10 60
Push Ups 1 10 60
Bent Dumbbell Row 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

7
 Week 2

Venus Factor
Workout Manual
Week 2 Day 3
Exercise Sets Reps Rest (Secs)
T-Bend 1 10 60
Step Up and Press 1 10 60
Plank 1 60 seconds 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
One Arm Dumbbell Row 1 10 60
Curl and Press 1 10 60
Push Ups 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curtsy Lunge 1 10 60
Dumbbell Squat 1 10 60
Reverse Lunge 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

8
 Week 3

Venus Factor
Workout Manual
Week 3 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 1 10 60
Bulgarian Split Squat 1 10 60
Stability Ball Curl Up 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Dumbbell Row & Kickback 1 10 60
Bowler Squat 1 10 60
Reverse Lunge and Press 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curl and Press 1 10 60
T-Bend 1 10 60
Stability Ball Roll Out 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

9
 Week 3

Venus Factor
Workout Manual
Week 3 Day 2
Exercise Sets Reps Rest (Secs)
T-Bend 1 10 60
Dumbbell Row & Kickback 1 10 60
Bulgarian Split Squat 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Reverse Lunge and Press 1 10 60
Dips 1 10 60
Stiff Leg Deadlift 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Stability Ball Curl Up 1 10 60
Curl and Press 1 10 60
Bowler Squat 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

10
 Week 3

Venus Factor
Workout Manual
Week 3 Day 3
Exercise Sets Reps Rest (Secs)
Bowler Squat 1 10 60
Stability Ball Curl Up 1 10 60
Dips 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Stiff Leg Deadlift 1 10 60
Plank 1 10 60
Curl and Press 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
One-Leg Get Ups 1 10 60
T-bend 1 10 60
One Arm Dumbbell Row 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

11
 Week 4

Venus Factor
Workout Manual
Week 4 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 1 10 60
Curtsy Lunge 1 10 60
Step Up and Press 1 10 60
Bent Dumbbell Row 1 10 60
Dumbbell Squat 1 10 60
Stability Ball Roll Out 1 10 60
Double Raise 1 10 60
Bulgarian Split Squat 1 10 60
Plank 1 60 seconds 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

12
 Week 4

Venus Factor
Workout Manual
Week 4 Day 2
Exercise Sets Reps Rest (Secs)
Curtsy Lunge 1 10 60
Stability Ball Roll Out 1 10 60
Dips 1 10 60
Bulgarian Split Squat 1 10 60
30 seconds per
Side Plank 1 60
side
Bent Dumbbell Row 1 10 60
Bowler Squat 1 10 60
Step Up and Press 1 10 60
Double Raise 1 10 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

13
 Week 4

Venus Factor
Workout Manual
Week 4 Day 3
Exercise Sets Reps Rest (Secs)
Squat and Press 1 10 60
Dips 1 10 60
Curtsy Lunge 1 10 60
30 seconds per
Side Plank 1 60
side
Double Raise 1 10 60
Bulgarian Split Squat 1 10 60
Stability Ball Roll Out 1 10 60
One Arm Dumbbell Press 1 10 60
Stiff Leg Deadlift 1 10 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

14
 Week 5

Venus Factor
Workout Manual
Week 5 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 3 10 60
Curtsy Lunge 3 10 60
Step Up and Press 3 10 60
Dips 3 12 60
Bowler Squat 3 10 60
Plank 3 60 seconds 60

One Arm Dumbbell Row 3 10 60

T-Bend 3 10 60
Squat and Lateral Raise 3 10 60

Notes:

15
 Week 5

Venus Factor
Workout Manual
Week 5 Day 2
Exercise Sets Reps Rest (Secs)
Curtsy Lunge 3 10 60
Step Up and Press 3 10 60
Double Raise 3 10 60
T-Bend 3 10 60
Squat and Lateral Raise 3 10 60
One Arm Dumbbell Row 3 10 60
Dumbbell Squat 3 10 60
30 seconds per
Side Plank 3 60
side
Dips 3 12 60

Notes:

16
 Week 5

Venus Factor
Workout Manual
Week 5 Day 3
Exercise Sets Reps Rest (Secs)
T-Bend 3 10 60
Dips 3 12 60
Curtsy Lunge 3 10 60
Step Up and Press 3 10 60
Double Raise 3 10 60
Stiff Leg Deadlift 3 10 60
30 seconds per
Side Plank 3 60
side
Dumbbell Row & Kickback 3 10 60

Dumbbell Squat 3 10 60

Notes:

17
 Week 6

Venus Factor
Workout Manual
Week 6 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 1 12 60
Bent Dumbbell Row 1 10 60
Upright Dumbbell Row 1 10 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
Reverse Lunge 1 12 60
Stiff Leg Deadlift 1 10 60
Bulgarian Split Squat 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Plank 1 75 seconds 60
Stability Ball Roll Out 1 10 60
Squat and Press 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

18
 Week 6

Venus Factor
Workout Manual
Week 6 Day 2
Exercise Sets Reps Rest (Secs)
Dumbbell Squat 1 12 60
Reverse Lunge 1 12 60
Stiff Leg Deadlift 1 10 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
Step Up and Press 1 10 60
Plank 1 75 Seconds 60
Stability Ball Rollouts 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curl & Press 1 10 60
Push Ups 1 12 60
Bent Dumbbell Row 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

19
 Week 6

Venus Factor
Workout Manual
Week 6 Day 3
Exercise Sets Reps Rest (Secs)
T-Bend 1 10 60
Step Up and Press 1 10 60
Plank 1 75 seconds 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
One Arm Dumbbell Row 1 10 60
Curl and Press 1 10 60
Push Ups 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curtsy Lunge 1 10 60
Dumbbell Squat 1 12 60
Reverse Lunge 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

20
 Week 7

Venus Factor
Workout Manual
Week 7 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 1 12 60
Bulgarian Split Squat 1 10 60
Stability Ball Curl Up 1 12 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
Dumbbell Row & Kickback 1 10 60
Bowler Squat 1 12 60
Reverse Lunge and Press 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curl and Press 1 12 60
T-Bend 1 10 60
Stability Ball Roll Out 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

21
 Week 7

Venus Factor
Workout Manual
Week 7 Day 2
Exercise Sets Reps Rest (Secs)
T-Bend 1 10 60
Dumbbell Row & Kickback 1 10 60
Bulgarian Split Squat 1 10 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
Reverse Lunge and Press 1 10 60
Dips 1 12 60
Stiff Leg Deadlift 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Stability Ball Curl Up 1 12 60
Curl and Press 1 12 60
Bowler Squat 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

22
 Week 7

Venus Factor
Workout Manual
Week 7 Day 3
Exercise Sets Reps Rest (Secs)
Bowler Squat 1 12 60
Stability Ball Curl Up 1 12 60
Dips 1 12 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
Stiff Leg Deadlift 1 10 60
Plank 1 75 Seconds 60
Curl and Press 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
One Arm Dumbbell Row 1 10 60
One-Leg Get Ups 1 10 60
T-Bend 1 10 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

23
 Week 8

Venus Factor
Workout Manual
Week 8 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 1 12 60
Curtsy Lunge 1 12 60
Step Up and Press 1 10 60
Bent Dumbbell Row 1 10 60

Dumbbell Squat 1 10 60

Stability Ball Roll Out 1 12 60

Notes:

24
 Week 8

Venus Factor
Workout Manual
Week 8 Day 2
Exercise Sets Reps Rest (Secs)
Curtsy Lunge 1 12 60
Stability Ball Roll Out 1 12 60
Dips 1 12 60
Bulgarian Split Squat 1 12 60
45 seconds per
Side Plank 1 60
side
Bent Dumbbell Row 1 10 60
Bowler Squat 1 12 60
Step Up and Press 1 10 60
Double Raise 1 10 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

25
 Week 8

Venus Factor
Workout Manual
Week 8 Day 3
Exercise Sets Reps Rest (Secs)
Squat and Press 1 10 60
Dips 1 12 60
Curtsy Lunge 1 12 60
45 seconds per
Side Plank 1 60
side
Double Raise 1 10 60
Bulgarian Split Squat 1 12 60
Stability Ball Roll Out 1 12 60
One Arm Dumbbell Press 1 10 60
Stiff Leg Deadlift 1 12 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

26
 Week 9

Venus Factor
Workout Manual
Week 9 Day 1
Exercise Sets Reps Rest (Secs)
Push Ups 3 12 60
One-Leg Get Ups 3 12 60
Curtsy Lunge and Press 3 12 60
Shoulder Press & French Press 3 12 60
Bowler Squat 3 12 60
Plank 3 75 Seconds 60
One Arm Dumbbell Row 3 12 60
T-Bend 3 12 60
Squat and Lateral Raise 3 12 60

Notes:

27
 Week 9

Venus Factor
Workout Manual
Week 9 Day 2
Exercise Sets Reps Rest (Secs)
One-Leg Get Ups 3 12 60
Curtsy Lunge and Press 3 12 60
Dips 3 12 60
T-Bend 3 12 60
Squat and Lateral Raise 3 12 60
One Arm Dumbbell Row 3 12 60
Dumbbell Squat 3 12 60
30 Seconds per
Side Plank 3 60
side
Shoulder Press & French Press 3 12 60
Notes:

28
 Week 9

Venus Factor
Workout Manual
Week 9 Day 3
Exercise Sets Reps Rest (Secs)
T-Bend 3 12 60
Shoulder Press & French Press 3 12 60
One-Leg Get Ups 3 12 60
Curtsy Lunge and Press 3 12 60
Dips 3 12 60
Stiff Leg Deadlift 3 12 60
30 Seconds per
Side Plank 3 60
side
Dumbbell Row & Kickback 3 12 60
Dumbbell Squat 3 12 60

Notes:

29
 Week 10

Venus Factor
Workout Manual
Week 10 Day 1
Exercise Sets Reps Rest (Secs)
Tricep Extension & Press 1 12 60
Bent Dumbbell Row 1 12 60
Shoulder Press & French Press 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Reverse Lunge & Step Up 1 12 60
Stiff Leg Deadlift 1 12 60
One-Leg Get Ups 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Ab Wheel 1 12 60
T-Bend 1 12 60
Curtsy Lunge and Press 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

30
 Week 10

Venus Factor
Workout Manual
Week 10 Day 2
Exercise Sets Reps Rest (Secs)
Dumbbell Squat 1 12 60
Reverse Lunge & Step Up 1 12 60
Stiff Leg Deadlift 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Step Up and Press 1 12 60
Ab Wheel 1 12 60
T-Bend 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Curl and Press 1 12 60
Tricep Extension & Press 1 12 60
Bent Dumbbell Row 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

31
 Week 10

Venus Factor
Workout Manual
Week 10 Day 3
Exercise Sets Reps Rest (Secs)
T-Bend 1 12 60
Step Up and Press 1 12 60
Ab Wheel 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
One Arm Dumbbell Row 1 12 60
Curl and Press 1 12 60
Tricep Extension & Press 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Deadlift 1 10 60
Dumbbell Squat 1 12 60
Reverse Lunge & Step Up 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

32
 Week 11

Venus Factor
Workout Manual
Week 11 Day 1
Exercise Sets Reps Rest (Secs)
Shoulder Press & French Press 1 12 60
Reverse Lunge & Step Up 1 12 60
Bulgarian Split Squat and Press 1 12 60
Rest 60 seconds then repeat above exercises for a total of 3 rounds
Dumbbell Row & Kickback 1 12 60
Double Lunge 1 12 60
Plank 1 75 Seconds 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Pullover & Tricep Extension 1 12 60
T-Bend 1 12 60
Ab Wheel 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

33
 Week 11

Venus Factor
Workout Manual
Week 11 Day 2
Exercise Sets Reps Rest (Secs)
T-Bend 1 12 60
Dumbbell Row & Kickback 1 12 60
Reverse Lunge & Step Up 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Plank 1 75 Seconds 60
Dips 1 15 60
Stiff Leg Deadlift 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Bulgarian Split Squat and Press 1 12 60
Pullover & Tricep Extension 1 12 60
Double Lunge 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

34
 Week 11

Venus Factor
Workout Manual
Week 11 Day 3
Exercise Sets Reps Rest (Secs)
Double Lunge 1 12 60
Bulgarian Split Squat and Press 1 12 60
Dips 1 15 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
Stiff Leg Deadlift 1 12 60
Plank 1 75 Seconds 60
Pullover & Tricep Extension 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds
One-Leg Get Ups 1 12 60
T-Bend 1 12 60
One Arm Dumbbell Row 1 12 60
Rest 60 seconds then repeat above 3 exercises for a total of 3 rounds

Notes:

35
 Week 12

Venus Factor
Workout Manual
Week 12 Day 1
Exercise Sets Reps Rest (Secs)
One Arm Dumbbell Row 1 15 60
Deadlift 1 12 60
Bulgarian Split Squat and Press 1 12 60
Shoulder Press & French Press 1 12 60
One-Leg Get Ups 1 12 60
Squat and Lateral Raise 1 12 60
Alternate Dumbbell Press 1 12 60
Reverse Lunge & Step Up 1 12 60
Plank 1 90 second hold 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

36
 Week 12

Venus Factor
Workout Manual
Week 12 Day 2
Exercise Sets Reps Rest (Secs)
Deadlift 1 12 60
Squat and Lateral Raise 1 12 60
Pullover & Tricep Extension 1 12 60
Reverse Lunge & Step Up 1 12 60
Ab Wheel 1 15 60
Shoulder Press & French Press 1 12 60
Double Lunge 1 12 60
Bulgarian Split Squat and Press 1 12 60
Alternate Dumbbell Press 1 12 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

37
 Week 12

Venus Factor
Workout Manual
Week 12 Day 3
Exercise Sets Reps Rest (Secs)
Curtsy Lunge and Press 1 12 60
Pullover & Tricep Extension 1 12 60
Deadlift 1 12 60
Ab Wheel 1 15 60
Alternate Dumbbell Press 1 15 60
Reverse Lunge & Step Up 1 12 60
Squat and Lateral Raise 1 12 60
Tricep Extension & Press 1 12 60
T-Bend 1 15 60
Rest 60 seconds then repeat all 9 exercises as laid out above for two
more rounds for a total of 3 rounds

Notes:

38