B2D8 – 5 Day Routine

WORKOUT 1 | PUSH, CORE & CARDIO

Barbell Bench PressWarm-up and 3 X 12 Reps
Incline Barbell Bench Press3 x 12 Reps
Close Dumbbell Bench Press3 x 12 Reps
Dips3 x 12 Reps
Cable Crunch3 x 20 Reps
Hanging Leg Raises4 x 10 Reps
Bike Sprints3 x Tabata Rounds

WORKOUT 2 | PULL, CALVES & CARDIO

 

Barbell DeadliftWarm-up and 3 X 8 Reps
One-Arm Dumbbell Row3 x 12 Reps
Lat Pulldown (Wide-Grip)3 x 12 Reps
Barbell Curls3 x 12 Reps
Seated Calf Raise*3 x 20 Reps
Bike Sprints10 mins – 1min sprint 1min cool
Incline Walk10mins

WORKOUT 3 | LEGS CORE & CARDIO

 

Barbell SquatWarm-up and 3 X 12 Reps
Leg Press3 x 12 Reps
Leg Curl (Lying or Seated)3 x 12 Reps
Standing Calf Raise3 x 12 Reps
Leg Extensions3 X 12 Reps
Cable Crunch3 x 20 Reps
Toes to Bar4 x 10 Reps
Bike Sprints3 x Tabata Rounds

WORKOUT 4 | UPPER BODY, CORE & CARDIO

 

Barbell Bench PressWarm-up and 3 X 12 Reps
Standing Military Press3 x 12 Reps
Rack Pulls3 x 12 Reps
Dips3 x 12 Reps
Pull ups3 x 10 Reps
Hanging Leg Raises4 x 10 Reps
Bike Sprints3 x Tabata Rounds

WORKOUT 5 | UPPER BODY, CORE & CARDIO

 

Flat Bench PressWarm-up and 3 X 12 Reps
Barbell Curl3 x 12 Reps
Seated Triceps Press3 x 12 Reps
Seated Dumbbell Hammer Curl3 x 12 Reps
Incline Bench Leg Raise3 x 10 Reps
Close-Grip Bench Press4 x 10 Reps
Burpees3 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 PressWarm-up and 3 X 8 Reps
Incline Barbell Bench Press3 x 8 Reps
Close Dumbbell Bench Press3 x 8 Reps
Superset – Dips/Triceps Pushdowns3 x 8 Reps
Cable Crunch3 x 20 Reps
Hanging Leg Raises4 x 10 Reps
Bike Sprints3 x Tabata Rounds

WORKOUT 2 | PULL, CALVES & CARDIO

 

Barbell DeadliftWarm-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 Curls3 x 8 Reps
Seated Calf Raise (Toes in)3 x 12 Reps
Seated Calf Raise (Toes out)3 x 12 Reps
Treadmill Sprints3 x Tabata Rounds

WORKOUT 3 | LEGS & CARDIO

 

Barbell SquatWarm-up and 3 X 8 Reps
Romanian Deadlift3 x 8 Reps
Walking Dumbbell Lunge3 x 8 Reps
Weighted Step Ups3 x 8 Reps
Standing Calf Raise*3 x 20 Reps
Incline Walk15mins

 WORKOUT 4 | UPPER BODY, CORE & CARDIO

 

Barbell Bench PressWarm-up and 3 X 8 Reps
Standing Military Press3 x 8 Reps
Rack Pulls3 x 8 Reps
Weighted Dips3 x 8 Reps
Pull ups3 x 10 Reps
Hanging Leg Raises4 x 10 Reps
Bike Sprints4 x Tabata Rounds

WORKOUT 5 | UPPER BODY, CORE & CARDIO

 

Dips*Warm-up and 3 X 10 Reps
Dumbbell Hammer Curl3 x 8 Reps
Standing Military Press3 x 8 Reps
Incline Bench Press3 x 8 Reps
Plank5 x 30-45 Secs
Incline Walk Treadmill20 Mins
Bike10 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 PressWarm-up and 2 X 10 Reps
Incline Barbell Bench Press2 x 10 Reps
Close Dumbbell Bench Press2 x 10 Reps
Dips2 x 10 Reps
Cable Crunch2 x 20 Reps
Hanging Leg Raises2 x 10 Reps
Bike15 Mins

WORKOUT 2 |  PULL, CALVES & CARDIO

 

Barbell DeadliftWarm-up and 5 X 5 Reps
One-Arm Dumbbell Row2 x 10 Reps
Lat Pulldown (Wide-Grip)2 x 10 Reps
Barbell Curls2 x 10 Reps
Seated Calf Raise*2 x 20 Reps
Bike10 mins
Incline Walk10mins

WORKOUT 3 | LEGS & CARDIO

 

Barbell SquatWarm-up and 2 x 10 Reps
Leg Press2 x 10 Reps
Leg extensions2 x 10 Reps
Leg Curls2 x 10 Reps
Standing Calf Raises2 x 20 Reps
Hanging Leg Raises4 x 10 Reps
Bike15mins

WORKOUT 4 | CORE & CARDIO

 

Treadmill Run20mins
Mountain Climbers3 x 20 Reps
Toes to Bar3 x 10 Reps
Dips Leg Raises3 x 15 Reps
Tuck Jumps3 x 15 Reps
Hanging Leg Raises4 x 10 Reps
Bike20 Mins

Your Limitation—It’s Only Your Imagination.

WEEK 4 

                WORKOUT 2 | HEAVY PUSH, CORE & CARDIO

 

Barbell Bench PressWarm-up and 3 X 6 Reps
Incline Barbell Bench Press3 x 6 Reps
Close Grip Dumbbell Bench Press3 x 6 Reps
Weighted Dips3 x 6 Reps
Tricep Rope Extensions3 x 6 Reps
Bike Sprints10 mins – 1min sprint 1min cool
Incline Walk10mins

WORKOUT 2 | HEAVY PULL, CALVES & CARDIO

 

Barbell DeadliftWarm-up and 5 X 5 Reps
One-Arm Dumbbell Row3 x 6 Reps
Lat Pulldown (Wide-Grip)3 x 6 Reps
Barbell Curls3 x 6 Reps
Seated Calf Raise*3 x 10 Reps
Bike15 mins
Incline Walk15 mins

WORKOUT 3 | UPPER BODY, CORE & CARDIO

 

Barbell Bench PressWarm-up and 3 X 8 Reps
Standing Military Press3 x 8 Reps
Rack Pulls3 x 8 Reps
Weighted Dips3 x 8 Reps
Pull ups3 x 10 Reps
Hanging Leg Raises4 x 10 Reps
Bike Sprints4 x Tabata Rounds

WORKOUT 4 | HEAVY LEGS & CARDIO

 

Barbell SquatWarm-up and 3 X 6 Reps
Leg Press3 x 6 Reps
Leg extensions2 x 6 Reps
Leg Curls2 x 6 Reps
Standing Calf Raises2 x 6 Reps
Hanging Leg Raises4 x 6 Reps
Bike20 mins

WORKOUT 5 | UPPER BODY, CORE & CARDIO

 

Dips*Warm-up and 3 X 10 Reps
Dumbbell Hammer Curl3 x 8 Reps
Standing Military Press3 x 8 Reps
Incline Bench Press3 x 8 Reps
Plank5 x 30-45 Secs
Incline Walk Treadmill20 Mins
Bike10 Mins

The Harder You Work For Something, The Greater You’ll Feel When You Achieve It.