Legs:
3 sets:
• 7 Heavy Lunge (right leg)
• 7 Single Leg RDL (right leg)
• 7 Heavy Split Squats (right leg)
Immediately into;
• Same for the left leg
Rest 90sec. After Each

Chest:
3 sets:
• 20 One hand DB Floor Press (right hand)
• 20 One hand DB Floor Press (left hand)
Rest 60sec. after the left side

Back:
• 4 Sets of Lat Pulldowns
to failure
Rest 90sec. After each set

Shoulders:
3 Sets:
• 15-20 DB Lateral Raises
Immediately into;
• Back Deltoids to failure
Rest 90sec. Between Sets

Biceps:
• 10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets

Triceps:
• 3 Sets of Overhead Tricep Extensions
(banded with a pipe) to
failure. Rest 90sec. After Each set

Calves:
• 50sec. of DB Calf Raises (both
at the same time)
10sec. of Rest
• 50sec. of Single Unders or Double
Unders
10sec. Rest
Repeat for 4 Total
1min. of Rest
Repeat for 4 Total Set

Booty/Back/Chest Superset:
• 15 Barbell Hip-thrusts
• 10 Strict Pull-ups or Barbell Rows (feet elevated)
• 21 DB Bench Press
(7 right, 7 left, 7 both)
4 sets. Rest 90sec.
* Shoot for the same weight on the hip thrusts
as last week. Few more reps and an extra
set today

Shoulders:
• 12-15 (each) Half Kneeling Single DB Press
3 sets. Rest 90sec

Bicep/Tricep Superset:
• 12-15 Barbell Skull Crushers
• 12-15 Barbell Reverse Grip Curls
4 Sets. Rest 60sec

Abs:
• 20 Toe Taps (10 each Leg)
4 Sets. Rest 60sec

High Intensity Full Body Day!
Legs:
• 100 Heels Elevated DB Goblet Squats

Chest:
• 100 Decline Push-Ups

Back:
• 100 Renegade Rows (50 on each arm.
Do all 50 before switching)
Ads a little ab work today :)

Shoulders:
• 100 Barbell Upright Rows

Triceps:
• 100 Banded Pull-Downs

Biceps:
• 100 DB Hammer Curls
(curling both at the same time)

Calves:
• 100 Standing Calf Raises
* Barbell with bodyweight on there preferred,
but standing DB raises with DBs at your side
is fine too

Same as last week… Give yourself 7min. to
finish each 100 rep station.

You should have a better idea on weight usage
this week. Try and pick something that gets you
finishing right in that 7min. range. Anything
faster is too easy and anything that takes longer
is not the stimulus we want. We want the
volume today, not the strength factor.

Group 1.)
Legs:
• 10 Barbell Back Squats with a 30X0 Tempo.
Rest 90sec. Repeat for 3 Total Sets

Group2.)
Chest:
• 12-15 Incline DB Bench Press with a
neutral grip.
Rest 90sec. Repeat for 4 Total Sets

Back:
• 8-10 Supinated barbell Rows.
Rest 90sec. Repeat for 4 Total Sets
* Heavy as possible and try to pause at the
top of each rep for a split second

Shoulders:
• 12-15 DB Lateral Raises
Immediately into;
• 12-15 DB Front Raises
Rest 90sec. Repeat for 3 Total Sets

Triceps:
• 15-20 Flat Bench DB Skull Crushers (using
2 DBs)
Rest 60sec. Repeat for 4 total sets

Biceps:
• Crossbody Curls to failure. Start
with weaker arm then match your reps on
the other side.
Rest 60sec. After the 2nd arm. Repeat for 3
Total Sets

Abs:
2 sets as fast as possible of 25 DB Sit-Ups and 25
DB Russian Twists (that’s 50 reps
each total)
* Left + Right = 1 rep

Group 1.)
Legs
• 10 Bulgarian Deadlifts on each leg. (Stay
at the same weight for all 4 sets. If it is
your first time doing these, go up a little
each set)

Group 2.)
Chest/Back Superset:
• 6-8 Heavy Flat Barbell Bench Press
(increase each set)
Immediately into;
• 5-10 Strict Pull-Ups (Must be able to
complete in 1-2 sets. Can’t be resting too
much here.)
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 6-8 BB Heavy Standing Shoulder Press
Rest 90sec. Repeat for 4 Total Sets

Triceps:
• 3 sets of single DB Tricep OverHead
Extensions to failure
Rest 90sec. Repeat for 4 Total Sets

Biceps:
• 3 Sets of close grip BB Curls to
failure
Rest 90sec. Repeat for 4 Total Sets.
Shoot for a weight that you can between 15-20
reps with

Abs:
• 30sec. of Hanging Knee Raises
30sec. of Rest
Repeat for 7 Rounds. Advanced can add a
3-7kg. DB between their feet

Group 1.)
Legs
• 10 Bulgarian Deadlifts on each leg. (Stay
at the same weight for all 4 sets. If it is
your first time doing these, go up a little
each set)

Group 2.)
Chest/Back Superset:
• 6-8 Heavy Flat Barbell Bench Press
(increase each set)
Immediately into;
• 5-10 Strict Pull-Ups (Must be able to
complete in 1-2 sets. Can’t be resting too
much here.)
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 6-8 BB Heavy Standing Shoulder Press
Rest 90sec. Repeat for 4 Total Sets

Triceps:
• 3 sets of single DB Tricep OverHead
Extensions to failure
Rest 90sec.

Biceps:
• 3 Sets of close grip BB Curls to
failure
Rest 90sec.
Shoot for a weight that you can do between 15-20
reps with

Abs:
• 30sec. of Hanging Knee Raises
30sec. of Rest
Repeat for 7 Rounds. Advanced can add a
3-7kg. DB between their feet

High Intensity Full Body Day!

Legs:
• 100 Barbell Deadlifts

Chest:
• 100 Incline Single DB Cleavage
Cutters

Back:
• 100 DB Bent Over Rows with this rep
scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm

Shoulders:
• 100 DB Seated Shoulder Press
(neutral grip)

Triceps:
• 100 Banded Single DB Skull Crushers
(flat bench)
* Keep this on the lighter side.

Biceps:
• 100 Reverse Grip Barbell Grips.
(Just a 20 kg. bar should be good for
this one)

Group 1.)
Legs:
• 15-20 Wide Stance Hack Squats (sliding
against a wall or a rack)
Rest 90sec. Repeat for 4 Total Sets.

Group 2.)
Chest + Back Superset:
• 6-8 Heavy Flat DB Bench Press
• 6-8 Heavy Supinated Rows
Rest 90sec. Repeat for 4 total sets

Shoulders:
• 3 Sets of Barbell Strict Press.
As soon as you fail, do a Push Press until you fail again
Rest 90sec. Repeat for 4 Total Sets.
* On the strict press weight, shoot for a weight
you can only get 6-8 reps with. Then you
should get another 6-8 with the push press

Biceps + Tricep Superset:
• 10-12 Alternating DB Curls (with turn on
the way up)
• 15-20 Banded Tricep Extensions
(push down)
Rest 60sec. Repeat for 4 Total Sets

Abs:
• 4 sets of “21" rep” Hanging Knee
Raises complex
* Rep scheme is 7 oblique right side, 7 oblique
left side, 7 regular front knee raises

Legs:
• 6-8 Heavy Deadlifts
Rest 90sec. 4 Sets. After the 4th set,
strip it down to 50% of the weight and
do a burn out set for max reps

Chest:
• 6-8 Heavy Barbell Incline Bench Press
Rest 90sec. Repeat for 4 total sets

Back:
4 Rounds
• 1min. of Max Strict Pull-Ups
1min. Rest
* Every other round do chin-ups
(underhand grip)

Shoulders:
1 Round:
• 50 Sitting BB Shoulder Press
• 100 DB Shrugs
• 25 Single DB Front Rack Press

Triceps + Bicep Superset:
• 100 Body Weight Elevated Tricep Dips
Immediately into;
• 100 Barbell Bicep Curls 45lb

Abs:
• 5min. of straight flutter kicks.
(left+right= 1 rep)
* Can you get over 250?

High Intensity Full Body Day!
Legs:
• 100 Barbell Back Squats

Chest:
• 100 Decline Bench Press

Back:
(Same back piece as last week, but try a little
more weight this time)
• 100 DB Bent Over Rows with this rep
scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm

Shoulders:
• 100 Lateral DB Raises

Triceps:
• 100 Single DB Tricep Over Head
Extensions

Biceps:
• 100 DB Hammer Curls (curling both sides
at the same time)

Abs:
• 100 Plate Sit-Ups