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Leg press (feet high and narrow/low wide)- 12/12 reps- 4 sets
Leg extension machine (single leg)- 12 reps each- 4 sets
Body weight walking lunge superset with jump squat- 10 steps down and back/ 10 reps- 4 sets
Glute focused back extension (holding dumbbell/ body weight)- 12/12 reps- 4 sets
Standing calf machine superset with body weight calf raise- 10/20 reps- 4 sets
Seated dumbbell shoulder press superset with dumbbell lateral raise- 12/12 reps- 4 sets
Cable rear delt fly superset with standing dumbbell front raise (palms down)- 12/12 reps- 4 sets
Plank to push up superset with triceps push up- 10/10 reps- 4 sets
Cable triceps push down (drop set)- 8/8/8/8 reps- 4 sets
Lat pull down narrow (palms facing in)- 12 reps- 4 sets
Cable low row superset with dumbbell rear fly- 10/10 reps- 4 sets
Plate loaded front pull down 12 reps- 4 sets
Bent over barbell low row- 12 reps- 4 sets
Cable curl (drop set)- 8/8/8/8 reps- 4 sets
Barbell hip thrust- 10 reps/ 10 sec hold at top/ 10 more reps/ 10 second hold again- 4 sets
Dumbbell reverse box lunge- 12 reps each- 4 sets
Banded goblet squat superset with band lateral walk- 12 reps/ 10 steps down and back (3 trips)- 4 sets
Cable glute kick back- 15 reps each- 4 sets
Barbell preacher curl superset with dumbbell skull crusher (use preacher curl machine for both)- 10/10 reps- 4 sets
Machine curl superset with machine triceps extend- 10/10 reps- 4 sets
Seated barbell curl superset with barbell skull crusher- 15/15 reps- 4 sets
Plate crunch- 15 reps
Alt leg raise- 12 reps each
Plank- 30 sec
Repeat for 4 rounds
Dumbbell floor chest press- 15 reps- 5 sets
Incline smith machine chest press- 12 reps- 4 sets
Incline dumbbell chest press narrow- 12 reps- 4 sets
Incline cable chest fly superset with standing low to high chest fly- 10/10 reps- 4 sets
1 DB curl
2 DB overhead triceps
3 KB hanging squat
4 Rear alt lunge
5 DB shoulder press
6 DB bent over row
7 DB floor glute bridge
8 Knee banded laying abductor
*** 30 Ball slam or KB swing or Triceps push up
choose 1 exercise (1-8) and do it for 80 reps then complete one of the *** exercises for 30 reps. Next choose another exercise (1-8) and do it for 70 reps then complete one of the *** exercises for 30 reps. Continue to take 10 reps off each round until you’ve completed all of the exercises (1-8)
Knee banded barbell hip thrust superset with knee banded hip thrust- 20/20 reps- 4 sets
Smith machine vertical leg press superset with barbell walking lunge- 20 reps/ 10 steps down and back- 4 sets
Smith machine Bulgarian split squat- 12 reps each- 4 sets
Knee banded floor glute bridge superset with knee banded floor abductor- 1/1, ½, 3/3…15/15 reps- 1 sets
Dumbbell single leg calf raise- 20 reps each- 4 sets
Single arm bent over cable rear delt fly superset with dumbbell rear delt fly- 10 reps each/ 10 reps- 4 sets
Cable upright row superset with standing dumbbell lateral raise- 12/12 reps- 4 sets
Rope cable front raise- 15 reps- 4 sets
Standing dumbbell alternating shoulder press- 10 reps each- 4 sets
Barbell skull crusher- 15 reps- 5 sets
Band or machine assisted pull up- 12 reps- 4 sets
Plate loaded mid row superset wit dumbbell bent over row- 10/10 reps- 4 sets
Chest supported dual cable lat pull down- 15 reps- 4 sets
Inverted body weight row- failure- 4 sets
Barbell spider curl- 15 reps- 5 sets
Barbell squat to alternating rear lunge- 12 reps each- 4 sets
Plate overhead walking lunge superset with ball slam- 10 steps down and back/ 15 reps- 4 sets
Leg press (sumo)- 15 reps- 4 sets
Box rear to princess lunge- 12 reps each- 4 sets
Laying banded kick back superset with feet elevated frog pump- 15 reps each/ 40 reps- 4 sets
Dumbbell single arm preacher curl superset with incline dumbbell skull crusher- 12/12 reps- 4 sets
Standing barbell curl superset with seated barbell overhead triceps extension- 12/12 reps- 4 sets
Chest supported cable curl superset with dumbbell triceps kick back- 12/12 reps- 4 sets
Decline crunch superset with decline reverse crunch- 12/12 reps- 4 sets
Barbell bench press- 15, 12, 10, 8, 10, 12, 15 reps
Incline dumbbell bench press- 12 reps- 4 sets
Standing cable fly high to low- 15 reps- 4 sets
Seated cable fly low to high- 15 reps- 4 sets
Dumbbell floor chest press- 100 reps (less than 10 min total)- 1 set
1 Bench dip
2 Straddle jump
3 Box jump
4 Bench plank jack
5 Kettle bell swing
6 Kettle bell over head triceps extension
7 Dumbbell curl to press
8 Ball slam with hop
9 Push up knee tuck
10 Full sit up
Round 1 all movements- 20 reps
Round 2 all movements- 18 reps
Round 3 all movements- 16 reps
Round 4 all movements- 14 reps
Round 5 all movements- 12 reps
Barbell walking lunge- 12 steps down and back- 4 sets
Smith machine rear box lunge superset with dumbbell dead lift- 12 reps each/ 12 reps- 4 sets
Leg press(feet high and narrow/ sumo)- 12/12 reps- 4 sets
Banded goblet squat superset with banded feet elevated glute bridge- 20/ 40 reps- 4 sets
Calf raise on leg press(heavy)- 15 reps- 5 sets
Smith machine shoulder press- 15, 12, 10, 10, 10 reps
Rope cable front raise superset with dumbbell rear delt fly- 12/12 reps- 4 sets
Single arm cable lateral raise superset with chest supported cable rear delt fly- 10 reps each/ 15 reps- 4 sets
Dumbbell floor skull crusher superset with cable single arm tricep push down- 15 rep/ 10 reps each- 4 sets
Seated barbell overhead tricep extension- 12 reps- 4 sets
Landmine or Tbar underhand grip low row superset with wide grip swimmer row- 10/ 15 reps- 4 sets
Single arm dumbbell row- 12 reps each- 4 sets
Smith machine bent over high row- 10 reps- 4 sets
TRX high/ low row- 10 reps each- 4 sets
Barbell preacher curl- 12 reps- 4 sets
Smith machine single leg dead lift- 12 reps each- 4 sets
Box rear to princess lunge hop superset with jump squat- 12 reps each/ 20 reps- 4 sets
Laying band hip abductor superset with single leg feet elevated hip thrust- 20 reps/ 15 reps each- 4 sets
Single leg bench hop over superset with straddle jump- 12 reps each/ 15 reps- 4 sets
Seated dumbbell curl superset with barbell skull crusher- 12/ 12 reps- 4 sets
Standing barbell curl superset with dumbbell skull crusher- 12/12 reps- 4 sets
Chest supported cable curl superset with dumbbell tricep kick back- 12/12 reps- 4 sets
Ab roll out superset with full sit up- 10 reps/ 15 reps- 4 sets
Dumbbell bench press- 12 reps- 4 sets
Incline barbell bench press- 12, 10, 8, 8, 8 reps
Seated landmine chest press- 10 reps- 4 sets
Cable fly high to low- 15 reps- 4 sets
Push up- 100 reps(minimal rest)
Bench hop over
Bench dip
Butt tap jump squat
Bench plank walk over
Straddle jump
Bench tricep push up
Box jump
Bench plank walk up
Step up
Bench plank jack
*** all 20 reps
20 kettle bell swings after EACH exercise
Back squat- 12, 10, 8, 8, 8 reps
Barbell hip thrust superset with barbell walking lunge- 15 reps/ 12 steps down and back- 4 sets
Barbell step up- 12 reps each- 4 sets
Box wide to narrow squat superset with single leg box jump squat- 10 each/ 10 each- 4 sets
Standing calf raise machine superset with body weight standing calf raise- 15/ 15 reps- 4 sets
Seated dumbbell front raise superset seated dumbbell lateral raise- 12/12 reps- 4 set
Standing cable rear delt fly superset with dumbbell rear delt fly- 15/10 reps- 4 sets
Seated dumbbell shoulder press (drop set)- 12/12 reps- 4 sets
Cable triceps push down (grip under wide/ over narrow)- 10/10 reps- 4 sets
Dumbbell triceps kick back- 15 reps- 4 sets
Band or machine assisted pull ups- failure- 4 sets
Lat pull down wide grip superset with bent over dumbbell row- 10/10 reps- 4 sets
Plate loaded mid row- 12 reps- 4 sets
Standing cable high row- 12 reps- 4 sets
Barbell preacher curl- 15 reps- 4 sets
Band lateral walk superset with band monster walk- 6 steps down and back(3 trips)/ 6 steps down and back(3 trips)- 3 sets
Conventional dead lift- 8, 6, 2, 2, 2 reps
Dumbbell rear box lunge- 12 reps each- 4 sets
Box princess lunge to squat- 15 reps each- 4 sets
Seated dumbbell curl superset with dumbbell incline skull crusher- 12/12 reps- 4 sets
Standing cable curl superset cable over head triceps extend- 12/12 reps- 4 sets
Standing barbell curls 21’s- 7 bottom, 7 top, 7 full- 3 sets
Cable cross triceps push down- 15 reps- 4 sets
Plate crunch superset with frog plank- 15 reps/ 15 reps each- 4 sets
Barbell incline bench press- 15, 12, 10, 8 reps
Dumbbell incline bench press- 13, 12, 10, 8 reps
Dumbbell incline bench press narrow- 12 reps- 4 sets
Standing cable fly- 12 reps- 4 sets
Pop squat
Kettle bell swing
Plank to push up
Hanging kettle bell squat
Burpee
Dumbbell squat press
Rear lunge
Triceps push up
Full sit up
Kettle bell clean and press
Complete each movement for 50 reps
Goblet squat superset with dumbbell dead lift(RDL)- 12/12 reps- 4 sets
Barbell hip thrust- 15, 12, 10, 5, 5 reps
Leg press- 25 reps- 4 sets
Feet elevated glute bridge- 40 reps- 4 sets
Box princess lunge- 15 reps each- 4 sets
Smith machine shoulder press- 15, 12, 10, 10, 10 reps
Seated dumbbell front raise(thumbs up) superset with seated dumbbell lateral raise- 12/12 reps- 4 sets
TRX T-Y-I- 5 reps each- 4 sets
Chest supported band plus dumbbell rear fly superset with band plus dumbbell press- 10/10 reps- 4 sets
Floor dumbbell skull crusher- 15 reps- 4 sets
Band or machine assisted pull up- 12 reps- 4 sets
Lat pull down reverse grip-12 reps- 4 sets
Dual handle seated high row- 12 reps- 4 sets
Dumbbell single arm row- 10 reps each- 4 sets
Seated barbell curl- 15 reps- 4 sets
Back squat- 5 reps- 5 sets
Bulgarian split squat- 12 reps each- 4 sets
Plate overhead walking lunge superset with jump squat- 10 steps down and back/ 15 reps- 4 sets
Single leg bench hop over- 15 reps each- 4 sets
Calf raise on leg press- 20 reps- 4 sets
Seated barbell curl superset with seated dumbbell overhead triceps extend- 12/12 reps- 4 sets
Standing dumbbell hammer curl superset with seated cable cross tricep pushdown- 12/12 reps- 4 sets
Rope cable curl superset with cable triceps push down- 12/12 reps- 4 sets
Ab roll out superset with alternating V-up- 10 reps/ 10 reps each- 4 sets
Dumbbell bench press- 12, 10, 8, 8, 8 reps
Close grip barbell bench press- 12 reps- 4 sets
Standing landmine chest press- 15 reps- 4 sets
Standing cable fly high to low- 15 reps- 4 sets
Seated cable fly palms up- 15 reps- 4 sets
Floor glute bridge- 20 reps
Push up- 20 reps
Plyo lunge- 20 reps
Full sit up- 20 reps
Jump squat- 20 reps
Round 1- 1000 m row
Round 2- 800 m row
Round 3- 600 m row
Round 4- 400 m row
Round 5- 200 m row
Barbell hip thrust- 4 sets (1st set 10-12 reps for a warm up. sets 2-4 to failure shooting for 15-20 reps)
Barbell back Squat- 8 reps- 4 sets
Barbell dead lift (rdl)- 10 reps- 4 sets
Dumbbell rear box lunge- 10 reps each- 4 sets
Band lateral walk superset with band kick back- 6 steps down and back(4 trips)/15 reps each
Standing barbell shoulder press superset standing dumbbell lateral raise- 12/12 reps- 4 sets
Machine rear delt fly superset with seated dumbbell front raise- 12/12 reps- 4 sets
Cable lateral raise superset with bent over cable rear delt fly(both single arm)- 10/10 reps each- 4 sets
Cable rope tri push down(wide/ narrow)- 12/12 reps- 4 sets
Lat pull down wide- 15 reps- 4 sets
Lat pull down narrow(palms facing in)- 12 reps- 4 sets
Bent over dumbbell row- 12 reps- 4 sets
Plate loaded mid row- 12 reps- 4 sets
Cable curl (drop set)- 8/8/8/8 reps- 4 sets
Leg press (single leg)- 12 reps each- 4 sets
Leg extension machine superset with jump squat- 15/15, 10/10 reps- 4 sets
Dumbbell squat to alt rear lunge- 16 reps(8 lunges each)- 4 sets
Cable glute kick back- 15 reps each- 4 sets
Calf raise on leg press- 15 reps- 4 sets
Seated barbell curl superset with incline barbell skull crusher- 12/12 reps- 4 sets
Standing alt dumbbell curl superset with Single arm cable triceps kick back- 10/10 each- 4 sets
Laying cable curl superset with dumbbell skull crusher- 12/12 reps- 4 sets
Plate crunch superset with Alt leg raise- 15/10 reps each- 4 sets
Barbell bench press- 15, 12, 10, 8, 8 reps
Incline dumbbell bench press- 12 reps- 5 sets
Incline cable chest fly superset with seated cable chest fly- 12/12 reps- 5 sets
Push ups- 150 reps
Triceps push up/ jump squat
Hanging kettle bell squat/ Mountain climber
Full sit up/ Jack press
Dumbbell squat press/ Toe taps
Kettle bell swing/ Plank to push up
½ Turkish get up/ Plank shoulder tap
*Start with the movement on the left and go till failure. When you hit failure go to the movement on the right and do 15 reps. From there go back to the movement on the left and again go to failure. Repeat this until you hit 100 reps for the movement on the left then move down to the next 2 and repeat.
Back squat (EMOM- “every minute on the minute”)- 10 reps- 5 sets
Barbell hip thrust superset with dumbbell walking lunge– 15 reps/ 10 steps down and back- 4 sets
Incline dumbbell hamstring curl – 12 reps- 4 sets
Leg press superset with jump squat– 15/15 reps- 4 sets
Dumbbell single leg calf raises– 20 reps each- 4 sets
Dual cable lateral raise superset with standing plate front raise– 12/ 12 reps- 4 sets
Incline cable front raise– 12 reps- 4 sets
Seated cable rear delt fly superset with seated dumbbell lateral raise– 10/10 reps- 4 sets
Standing barbell shoulder press– 10 reps- 4 sets
Cable overhead triceps extension superset with triceps push-up– 12/12 reps- 4 sets
Chest supported dual cable lat pull down– 15 reps- 4 sets
Inverted bodyweight row superset with dumbbell rear fly– 10/10 reps- 4 sets
Plate loaded mid row– 12 reps- 4 sets
Rope swimmer row superset with bent over dumbbell row– 10/10 reps- 4 sets
Cable cross lat pulldown– 12 reps- 4 sets
Barbell rear box lunge– 12 reps each- 4 sets
Leg press (feet high and narrow) – 12 reps- 4 sets
Box split squat with hop– 12 reps each- 4 sets
Dumbbell floor glute bridge superset with cable deadlift (RDL)- 30/ 10 reps- 4 sets
Band monster walk superset with glute focused back extension– 6 steps down and back(3 trips)/ 20 reps- 4 sets
Standing cable curl superset with single arm cable triceps kickback– 12 reps/ 10 reps each- 4 sets
Barbell spider curl superset with dumbbell incline skull crusher– 12/12 reps- 4 sets
Standing barbell curl superset with rope cable triceps pushdown (all 1 set)- 15/15, 12/12, 10/10, 8/8 reps- 2 sets
Knee to elbow with feet on box superset with decline crunch– 10 reps each/ 15 reps- 4 sets
Barbell bench press– 15, 12, 10, 8, 10, 12, 15 reps
Incline dumbbell bench press– 15, 12, 10, 8, 10, 12, 15 reps
Incline dumbbell press narrow grip– 12 reps- 4 sets
Seated cable fly– 15 reps- 4 sets
Incline dumbbell chest fly– 12 reps- 4 sets
You choose the order. The exercise you do 1st is 100 reps. The 2nd exercise is 90 reps. Continue this pattern all the way to the 10 exercise for 10 reps.
Conventional Deadlift- 12, 10, 8, 6, 6 reps
Treadmill lateral band walk superset with feet elevated knee banded floor glute bridge– 1 min each/ 30 reps- 4 sets
Smith machine rear box lunge– 12 reps each- 4 sets
Single leg bench hop over superset with straddle jump– 15 reps each/ 10 reps- 4 sets
Frog pump– 75 reps- 3 sets
Standing barbell shoulder press– 10 reps- 3 sets
Single arm cable lateral raise superset with standing dumbbell lateral raise– 10 reps each/ 10 reps- 4 sets
Seated cable rear delt fly superset with dumbbell rear delt fly– 10/ 10 reps- 4 sets
Standing barbell shoulder press– 10 reps- 3 sets
Barbell skull crusher– 12 reps- 4 sets
Lat pulldown wide grip– 15 reps- 4 sets
Lat pulldown narrow grip– 15 reps- 4 sets
Cable cross lat pulldown– 12 reps- 4 sets
Smith machine bent over high row superset with smith machine bent over low row– 8/8 reps- 4 sets
Barbell preacher curl– 12 reps- 4 sets
Barbell hip thrust– 20 reps- 5 sets(no more than 60 sec rest)
Seated hamstring curl machine (negative 6 sec/ regular tempo)- 8 reps/8 reps- 4 sets
Barbell deadlift (RDL)– 10 reps- 4 sets
Leg press (single leg)– 12 reps each- 4 sets
Calf raises on leg press– 20 reps- 4 sets
Seated cable curl superset with cable triceps kickback– 12 reps/ 10 reps each- 4 sets
Seated barbell curl superset with seated barbell overhead triceps extension– 12/12 reps- 4 sets
Standing dumbbell curl superset with floor dumbbell skull crusher– 12/12 reps- 4 sets
Feet elevated knee to elbow superset with alternating V-up– 15 reps each/ 10 reps each- 4 sets
Incline dumbbell bench press– 15, 12, 10, 8, 8 reps
Incline dumbbell bench press narrow grip– 12 reps- 4 sets
Close grip barbell bench press– 12 reps- 4 sets
Seated cable fly– 15 reps- 4 sets
Seated cable fly palms up– 12 reps- 4 sets
1 Ball slam- 12 reps
2 Bench tap jump squat- 12 reps
3 Bench plank walk over- 12 reps
4 Kettlebell swing- 12 reps
5 Dumbbell curl to press- 12 reps
6 Hanging kettlebell squat- 12 reps
7 Kettlebell overhead triceps extension- 12 reps
8 jump squat- 12 reps
9 Full sit up
10 Feet elevated knee to elbow- 12 reps each
**15 push up after each round**
Start with movement 1 for 12 reps followed by 15 pushups. Next complete movements 1 and 2 for 12 reps each followed by 15 pushups. Continue this until round 10 where you will complete movements 1-10 for 12 reps each followed by 15 pushups
