Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
15 minutes warm up

Only rest 60-90 seconds max between sets

Bench Press 4x8-12 - Rest 45-60 seconds between sets

Pushup 3xMax sets

Arnold press 3x12

Upright row 3x8-12

Tricept Bench Dips 3x12

Skull Crushers 3x8-12

Straight Leg raises 3x15 - rest :45 sec sets

Plank 3x:30 sec - :45 sec between sets

15 min cardo of choice - zone 2

 

 
15 min warmup

Only rest 60-90 seconds max between sets

Squats 4x8-12

Bulgarian split squats 3x8 (Dumbbells)

Romanian Deadlifts 3x12 (using dumbbells)

Lat Pull-down 3x12 or Pull-ups 3xMax (can use bands)

Landmine Rowing 4x8-12 (First two sets use wide grip THEN last two sets use narrow grip)

Back Extension 3x15

Barbell curl 3x12

Hammer Curl 3x12

Situps 4x20

Skipping 4x 2:00 on/ :30 off

 

 
Cardio

 	
warm up 15 minutes
 	
cardio for next 15 min

Rest 3 min

HIIT Routine - 5 minute rounds of work for 3 sets (total time 15 min)

Minute 1:00 Air Squats

Minute 2:00 skip rope

Minute 3:00 Kettlebell swing - choose a KB on the slightly lighter side so not taking rests

Minute 4:00 Burpees

Minute 5:00 Sit-ups

Keep moving throughout/adjust pace to compensate for no rests

Cool down.

 
Warmup 15 min

Bench press 3x8-12

Dumbbell Fly 3x12

Push Press 3x8-12

Seated Dumbbell Press 3x12

Rear Delts 3x12

Dips 3xMax - Negatives until at least 8 reps

Seated Dumbbell Behind Neck Tricept Ext xx12

V-ups 3x15

Mountain Climbers 3x30

15:00 min cardo zone 2
15 min warmup

Rest 60-90 seconds between sets

 	
Squat 4x12 (slightly lighter then straight into number 2.)
 	
Wall sit 4x:30 (rest 1:00 then back to squats)

Romanian Dumbbell Deadlift 4x12

Bent over row 4x12

Pullup or Pull down 3x8-12 (if pull up, use bench and negatives to achieve rep count)

Good Mornings 3x12

Dumbbell Curls 7s for 4 sets

7:00 AMRAP

6 Burpees

12 box step-ups/step down

 

 
Active Rest Day

Walk, Hike or Bike for min 30:00
Rest Day