WORKOUT 1 | PUSH, CORE & CARDIO
| Barbell Bench Press | Warm-up and 3 X 12 Reps |
| Incline Barbell Bench Press | 3 x 12 Reps |
| Close Dumbbell Bench Press | 3 x 12 Reps |
| Dips | 3 x 12 Reps |
| Cable Crunch | 3 x 20 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike Sprints | 3 x Tabata Rounds |
WORKOUT 2 | PULL, CALVES & CARDIO
| Barbell Deadlift | Warm-up and 3 X 8 Reps |
| One-Arm Dumbbell Row | 3 x 12 Reps |
| Lat Pulldown (Wide-Grip) | 3 x 12 Reps |
| Barbell Curls | 3 x 12 Reps |
| Seated Calf Raise* | 3 x 20 Reps |
| Bike Sprints | 10 mins – 1min sprint 1min cool |
| Incline Walk | 10mins |
WORKOUT 3 | LEGS CORE & CARDIO
| Barbell Squat | Warm-up and 3 X 12 Reps |
| Leg Press | 3 x 12 Reps |
| Leg Curl (Lying or Seated) | 3 x 12 Reps |
| Standing Calf Raise | 3 x 12 Reps |
| Leg Extensions | 3 X 12 Reps |
| Cable Crunch | 3 x 20 Reps |
| Toes to Bar | 4 x 10 Reps |
| Bike Sprints | 3 x Tabata Rounds |
WORKOUT 4 | UPPER BODY, CORE & CARDIO
| Barbell Bench Press | Warm-up and 3 X 12 Reps |
| Standing Military Press | 3 x 12 Reps |
| Rack Pulls | 3 x 12 Reps |
| Dips | 3 x 12 Reps |
| Pull ups | 3 x 10 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike Sprints | 3 x Tabata Rounds |
WORKOUT 5 | UPPER BODY, CORE & CARDIO
| Flat Bench Press | Warm-up and 3 X 12 Reps |
| Barbell Curl | 3 x 12 Reps |
| Seated Triceps Press | 3 x 12 Reps |
| Seated Dumbbell Hammer Curl | 3 x 12 Reps |
| Incline Bench Leg Raise | 3 x 10 Reps |
| Close-Grip Bench Press | 4 x 10 Reps |
| Burpees | 3 x Tabata Rounds |
Your Greatest Moments Will Never Come from Your Comfort Zone.
WEEK 2
Increase Weight Decrease Reps
WORKOUT 1 | PUSH, CORE & CARDIO
| Barbell Bench Press | Warm-up and 3 X 8 Reps |
| Incline Barbell Bench Press | 3 x 8 Reps |
| Close Dumbbell Bench Press | 3 x 8 Reps |
| Superset – Dips/Triceps Pushdowns | 3 x 8 Reps |
| Cable Crunch | 3 x 20 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike Sprints | 3 x Tabata Rounds |
WORKOUT 2 | PULL, CALVES & CARDIO
| Barbell Deadlift | Warm-up and 3 X 8 Reps |
| Seated Cable Row (Wide-Grip) | 3 x 8 Reps |
| Lat Pulldown (Close-Grip) | 3 x 8 Reps |
| Dumbbell Hammer Curls | 3 x 8 Reps |
| Seated Calf Raise (Toes in) | 3 x 12 Reps |
| Seated Calf Raise (Toes out) | 3 x 12 Reps |
| Treadmill Sprints | 3 x Tabata Rounds |
WORKOUT 3 | LEGS & CARDIO
| Barbell Squat | Warm-up and 3 X 8 Reps |
| Romanian Deadlift | 3 x 8 Reps |
| Walking Dumbbell Lunge | 3 x 8 Reps |
| Weighted Step Ups | 3 x 8 Reps |
| Standing Calf Raise* | 3 x 20 Reps |
| Incline Walk | 15mins |
WORKOUT 4 | UPPER BODY, CORE & CARDIO
| Barbell Bench Press | Warm-up and 3 X 8 Reps |
| Standing Military Press | 3 x 8 Reps |
| Rack Pulls | 3 x 8 Reps |
| Weighted Dips | 3 x 8 Reps |
| Pull ups | 3 x 10 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike Sprints | 4 x Tabata Rounds |
WORKOUT 5 | UPPER BODY, CORE & CARDIO
| Dips* | Warm-up and 3 X 10 Reps |
| Dumbbell Hammer Curl | 3 x 8 Reps |
| Standing Military Press | 3 x 8 Reps |
| Incline Bench Press | 3 x 8 Reps |
| Plank | 5 x 30-45 Secs |
| Incline Walk Treadmill | 20 Mins |
| Bike | 10 Mins |
The Harder You Work For Something, The Greater You Will Feel When You Achieve It.
WEEK 3
DE-LOAD WEEK
WORKOUT 1 | PUSH, CORE & CARDIO
| Barbell Bench Press | Warm-up and 2 X 10 Reps |
| Incline Barbell Bench Press | 2 x 10 Reps |
| Close Dumbbell Bench Press | 2 x 10 Reps |
| Dips | 2 x 10 Reps |
| Cable Crunch | 2 x 20 Reps |
| Hanging Leg Raises | 2 x 10 Reps |
| Bike | 15 Mins |
WORKOUT 2 | PULL, CALVES & CARDIO
| Barbell Deadlift | Warm-up and 5 X 5 Reps |
| One-Arm Dumbbell Row | 2 x 10 Reps |
| Lat Pulldown (Wide-Grip) | 2 x 10 Reps |
| Barbell Curls | 2 x 10 Reps |
| Seated Calf Raise* | 2 x 20 Reps |
| Bike | 10 mins |
| Incline Walk | 10mins |
WORKOUT 3 | LEGS & CARDIO
| Barbell Squat | Warm-up and 2 x 10 Reps |
| Leg Press | 2 x 10 Reps |
| Leg extensions | 2 x 10 Reps |
| Leg Curls | 2 x 10 Reps |
| Standing Calf Raises | 2 x 20 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike | 15mins |
WORKOUT 4 | CORE & CARDIO
| Treadmill Run | 20mins |
| Mountain Climbers | 3 x 20 Reps |
| Toes to Bar | 3 x 10 Reps |
| Dips Leg Raises | 3 x 15 Reps |
| Tuck Jumps | 3 x 15 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike | 20 Mins |
Your Limitation—It’s Only Your Imagination.
WEEK 4
WORKOUT 2 | HEAVY PUSH, CORE & CARDIO
| Barbell Bench Press | Warm-up and 3 X 6 Reps |
| Incline Barbell Bench Press | 3 x 6 Reps |
| Close Grip Dumbbell Bench Press | 3 x 6 Reps |
| Weighted Dips | 3 x 6 Reps |
| Tricep Rope Extensions | 3 x 6 Reps |
| Bike Sprints | 10 mins – 1min sprint 1min cool |
| Incline Walk | 10mins |
WORKOUT 2 | HEAVY PULL, CALVES & CARDIO
| Barbell Deadlift | Warm-up and 5 X 5 Reps |
| One-Arm Dumbbell Row | 3 x 6 Reps |
| Lat Pulldown (Wide-Grip) | 3 x 6 Reps |
| Barbell Curls | 3 x 6 Reps |
| Seated Calf Raise* | 3 x 10 Reps |
| Bike | 15 mins |
| Incline Walk | 15 mins |
WORKOUT 3 | UPPER BODY, CORE & CARDIO
| Barbell Bench Press | Warm-up and 3 X 8 Reps |
| Standing Military Press | 3 x 8 Reps |
| Rack Pulls | 3 x 8 Reps |
| Weighted Dips | 3 x 8 Reps |
| Pull ups | 3 x 10 Reps |
| Hanging Leg Raises | 4 x 10 Reps |
| Bike Sprints | 4 x Tabata Rounds |
WORKOUT 4 | HEAVY LEGS & CARDIO
| Barbell Squat | Warm-up and 3 X 6 Reps |
| Leg Press | 3 x 6 Reps |
| Leg extensions | 2 x 6 Reps |
| Leg Curls | 2 x 6 Reps |
| Standing Calf Raises | 2 x 6 Reps |
| Hanging Leg Raises | 4 x 6 Reps |
| Bike | 20 mins |
WORKOUT 5 | UPPER BODY, CORE & CARDIO
| Dips* | Warm-up and 3 X 10 Reps |
| Dumbbell Hammer Curl | 3 x 8 Reps |
| Standing Military Press | 3 x 8 Reps |
| Incline Bench Press | 3 x 8 Reps |
| Plank | 5 x 30-45 Secs |
| Incline Walk Treadmill | 20 Mins |
| Bike | 10 Mins |
The Harder You Work For Something, The Greater You’ll Feel When You Achieve It.