8 WEEK EXERCISE

PROGRAM

8 Weeks of gym based workouts 4 day split

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 Week 1

Day 1 Legs and Abs

Squats (5x10)
Decline Leg Press (5x10)
Bodyweight Lunges (5x40)
Yoga Ball Crunches (3x20)
Reverse Leg Raises (3x12)
Hanging Knee Tucks (3x12)

Day 2 Back and Arms

Seated Row (4x12)
Lat Pulldowns (4x12)
Reverse Flys (4x12)
EZ Bar Curls (5x10)
Day 3 Legs and Abs Resistance Band Tricep Extensions
Pause Squats (4x10) (5x10)
Weighted Lunges (4x15)
Straight Leg Deadlift (4x10)
Leg Curls (4x15)
Hanging Knee Tucks (3x12)
Yoga Ball Crunches (3x20)
Rope Crunches (3x12)
Day 4 Shoulders and Chest
Fly Machine (4x10)
Incline Dumbbell Press (4x10)
Pushups (4xamap)
Bent Arm Dumbbell Side Raises
(4x10)
Upright Row (4x10)
Single Arm Cable Reverse Fly
(4x10 each arm)

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 Week 2

Day 1 Back and Chest

Wide Grip Pullups (4xamap)
Flat Dumbbell Press (4x12)
Bent Over Barbell Row (4x12)
Pushups (4xamap)
Back Extensions (4x20)
Straight Cable Presses (4x12)

Day 2 Legs and Abs

Squats (4x8)
Straight Leg Deadlifts (4x8)
Bodyweight Lunges (4x60)
Standing Calf Raises (4x20)
Weighted Cable Knee Tucks (3x12)
Yoga Ball Crunches (3x20)
TRX Knee Tucks (3x12)
Day 3 Arms and Chest
Dumbbell Shoulder Press (4x8)
TRX Reverse Flys (4x12)
Bent Arm Dumbbell Side Raises (4x8)
Alternating Cable Curls (4x8 each arm)
Assisted Dips (4xamap)
Preacher Curls (4x8)
Day 4 Abs
Hanging Knee Tucks (3x12)
Cocoons (3x12)
Reverse Crunches (3x12)
Heel Touches (3x60)
Yoga Ball Crunches (3x20)

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 Week 3

Day 1 Legs and Back

Pause Squats (5x10)
Weighted Step-ups (5x8)
Bodyweight Lunges (5x20)
Bent Over Barbell Row (4x10)
Lat Pulldowns, Close Grip (4x10)
Seated Row (4x10)

Day 2 Legs and Shoulders

Squats (10x10)
Leg Curls (5x8)
Straight Leg Deadlift (5x8)
Dumbbell Shoulder Press (5x8)
TRX Rear Delt Flys (5x10)
Upright Row (5x8)

Day 3 Legs and Abs

Split Squats (5x8)
Decline Leg Press, Feet Low (5x8)
Seated Calf Raises (5x20)
Box Stacks, Side to Side
Weighted Cable Knee Tucks (3x12)
Yoga Ball Crunches (3x20)

Day 4 Legs and Arms

Squats (4x15)
Leg Extensions (4x15)
Bodyweight Lunges (4x30)
Dumbbell Seated Curls (4x8)
Resistance Band Tricep Extension (4x15)
Double Bicep Overhead Cable Curl (4x8)
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 Week 4

Day 1 Chest and Abs

Incline Dumbbell Flys (4x12)
Incline Chest Press Machine (4x12)
Pushups (4xamap)
Hanging Knee Tucks (3x12)
Reverse Crunches (3x12)
Heel Touches (3x60)

Day 2 Back and Arms

Seated Row (4x12)
Close Grip Pulldowns (4x12)
Lat Pulldowns (4x12)
EZ Bar Curls (4x8)
EZ Bar Skull Crushers (4x8)
Cable Rope Curls (4x8)

Day 3 Chest and Abs

Flat Bench Dumbbell Press (4x12)
Straight Cable Press (4x12)
Cable Flys Low to High (4x12)
TRX Knee Tucks (3x12)
Yoga Ball Side Crunches (3x10)

Day 4 Legs and Arms

Squats (5x12)
Weighted Step Ups (5x8)
Weighted Lunges (5x30)
Dumbbell Side Raises (4x12)
EZ Bar Front Raises (4x12)
TRX Rear Delt Flys (4x12)

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 Week 5

Day 1 Chest and Back

Assisted Pull Ups (4xamap)
Pushups (4xamap)
Barbell Bent Over Row (4x12)
Flat Bench Machine (4x12)
Fly Machine (4x12)
Reverse Fly Machine (4x12)

Day 2 Legs and Abs

Pause Squats (5x8)
Standing Calf Raises (5x20)
Straight Leg Deadlift (5x8)
Hanging Knee Tucks (3x12)
Yoga Ball Crunches (3x30)
Rope Crunches (3x12)

Day 3 Back and Arms

TRX Rear Delt Flys (4x12)
Upright Row (4x12)
Dumbbell Side Raises (4x12)
Seated Dumbbell Curls (4x12)
Cable Tricep Kickbacks (4x12)
EZ Bar Curls (4x12)

Day 4 Legs and Arms

Squats (10x10)
Donkey Cable Kicks (5x8)
Cable Knee Tucks (3x12)
Seated Calf Raises (5x20)
Plank (3x1min)

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 Week 6

Day 1 Full Body Conditioning

Rowing Machine ( 3x200m)
Stair Stepper (3x5min)
Treadmill Sprints
Bodyweight Lunges (3x30)
Wall Balls (3x15-18)
Pushups (3x10)
Day 2 Legs and Chest
Squats (4x12)
Decline Leg Press (4x12)
Calf Raises (4x20)
Incline Dumbbell Press (4x12)
Flat Dumbbell Flys (4x12)
Pushups (4xamap)

Day 3 Full Body Conditioning

Stair Stepper (3x5min)
Bodyweight Lunges (3x20)
Wall Sits (3x1min)
Rowing Machine (3x200m)
Assisted Dips (3xamap)
Assisted Pullups (3xamap)

Day 4 Legs and Abs

Squats (4x10)
Leg Curls (4x10)
Straight Leg Deadlift (4x10)
Hanging Knee Tucks (3x12)
Yoga Ball Crunches (3x20)
Reverse Crunches (3x12)

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 Week 7

Day 1 Back and Shoulders

Seated Row (4x12)
Lat Pulldowns (4x12)
T-Bar Row, Close Grip (4x12)
TRX Rear Delt Flys (4x12)
Dumbbell Side Raises (4x12)
Dumbbell Shoulder Press (4x12)

Day 2 Chest and Arms

Chest Press Machine (4x12)
Cable Flys high to low (4x12)
Overhead Rope Tricep Extension (4x12)
Seated Dumbbell Curls (4x12)
Resistance Band Tricep Extension (4x12)

Day 3 Full Body Conditioning

Bodyweight Lunges (4x60)
Stair Climber (3x2min, level 8)
Treadmill Sprints (3x)
Wall Ball (3x15-18)
Day 4 Abs and Recovery
Hanging Knee Tucks (4x12)
Yoga Ball Side Crunches (4x40)
TRX Knee Tucks (4x12)
Leg Raises (3x15)

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 Week 8

Day 1 Legs and Shoulders

Squats (4x8)
Straight Leg Deadlift (4x8)
Leg Curls (4x8)
TRX Delt Flys (4x12)
EZ Bar Front Raise (4x8)
Upright Row (4x8)
Day 2 Chest and Arms
Reverse Flys (4x8)
Lat Pulldowns (4x8)
Bent Over Row (4x8)
Preacher Curl (4x8)
Skull Crushers (4x8)
EZ Bar Curls (4x8)
Day 3 Legs and Abs
Split Squats (4x8)
Weighted Step Ups (4x8)
Body Weight Lunges (4x30)
Squats (4x8)
Hanging Knee Tucks (3x12)
Yoga Ball Crunches (3x20)

Day 4 Chest and Abs

Incline Dumbbell Press (4x8)
Dumbbell Flys (4x8)
Chest Fly Machine (4x8)
Dumbbell Press (4x8)
Reverse Crunches (3x12)
Decline Leg Raises (3x12)

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