Men’s Program

First and foremost whenever starting a new health regimen, explain your plan to start this program to your physician to ensure

you are cleared to do this kind of program.

Give yourself a minimum of 2 hours each day for these routines. Always remember, form over everything – this is not a race.

Catch your breath and watch your heart rate; then continue to the next exercise. Do not take too long of a break; push yourself and keep going.

These moments will determine how well you complete the program and have a successful transformation. Always remember, no pain no gain.

Be sure to always stretch areas of work before beginning as well as stretching once more at the end of each routine. Stretching is vital in restoring sore muscles.

How heavy should your weight be to start a movement? Your starting weight should always be moderate for your level. If the first set is too hard then it’s too heavy. Go lower in weight to begin.

Weights that are too heavy for you will result in incorrect form which leads to injury.

Please do not weigh yourself everyday. Your meal intake and body’s natural processes will cause your weight to fluctuate on a daily basis.

You only need to weigh yourself before you start the program and every 4 weeks following each weigh in. You will weigh yourself at the end of your program as well.

This may be difficult to do but stay away from the scale! Weighing yourself will deter your focus and drive. You are setting yourself up for failure.

DO NOT DO THIS! Remember your mental wellbeing and focus is very important with staying on track. Anything that will have a negative impact on your mind should not be done often.

Measuring your waist and other body parts should occur before you start the program and every 2 weeks following. Finally at the end of the program will be your final measuring.

And remember, be sure to refuel your body within 30 minutes of the completion of each workout.

Results are made from organization, consistency, hard work, and motivation. Now let’s get to this transformation!

Weeks 3 & 4

Pick 1 of the following:

A. 60 minute walk
B. Stair master level 4-6 for 45 minutes (try not to hold railings)
C. Incline treadmill with incline 4-8 speed 3.0 (try not to hold railings) for 45 minutes

Legs: Day 1

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Back squats 3×10
Reverse lunges 3×10 each leg
Squat jumps 3×10

 

Dumbbell single leg RDL 3×10 each leg
Squat touchdowns 3×8 each leg
Squat jumps 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Incline dumbbell press 3×10
Dumbbell flat bench 3×10
Dumbbell chest flies 3×10 (squeeze at the top)

 

Close grip bench press 3×10
Cable chest flies 3×10
Push ups 3x failure

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell deadlifts 10 reps
Barbell deadlifts 8 reps (incr. weight)
Barbell deadlifts 6 reps (incr. weight)
Barbell deadlifts 4 reps (incr. weight)
Barbell bent over row (under hand grip) 3×10
Single arm dumbbell rows 3×10

 

Cable squat to row 3×10 each arm
Good mornings 3×10

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Arnold press 12 reps
Arnold press 10 reps (incr. weight)
Arnold press 8 reps (incr. weight)
Arnold press 6 reps (incr. weight)
Dumbbell push press 3×10
Cable rear delt flies 3×10

 

Single arm cable front raise 3×10
Single arm came side raise 3×10
Dumbbell side raises 1x failure

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×12
Leg extensions 3×12
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell curls 3×10
Skull crusher 3×10
Dumbbell curls 3×10
Dumbbell over head tricep extensions 3×10

 

Cable curls 3×10
Cable tricep push downs 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes

Weeks 7 & 8

Pick 1 of the following:

A. 60 minute walk
B. Stair master level 4-6 for 45 minutes (try not to hold railings)
C. Incline treadmill with incline 4-8 speed 3.0 (try not to hold railings) for 45 minutes

Legs: Day 1

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Back squat 15 reps
Back squat 12 reps (incr. weight)
Back squat 10 reps (incr. weight)
Back squat 8 reps (incr. weight)
Leg press 15 reps
Leg press 12 reps (incr. weight)
Leg press 10 reps (incr. weight)
Leg press 8 reps (incr. weight)

 

Barbell hip thrust 3×12
Squat touchdowns 3×12
Reverse lunges 3×10 each leg
Dumbbell squat jumps 3×12

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell incline press 12 reps
Barbell incline press 10 reps (incr. weight)
Barbell incline press 8 reps (incr. weight)
Barbell incline press 6 reps (incr. weight)
Barbell close grip flat bench 4×12
Dumbbell close grip hammer bench 12 reps
Dumbbell close grip hammer bench 10 reps (incr. weight)
Dumbbell close grip hammer bench 8 reps (incr. weight)
Dumbbell close grip hammer bench 6 reps (incr. weight)
Cable chest flies (squeeze each rep) 12 reps
Cable chest flies 10 reps (incr. weight)
Cable chest flies 8 reps (incr. weight)
Cable chest flies 6 reps (incr. weight)

 

Dumbbell bench press 1x failure
Push ups 3x failure

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Deadlift 10 reps
Deadlift 8 reps (incr. weight)
Deadlift  8 reps (incr. weight)
Deadlift 6 reps (incr. weight)
Deadlift  6 reps (incr. weight)
Double arm dumbbell rows 4×10

 

Dumbbell single arm row 15 reps
Dumbbell single arm row 12 reps (incr. weight)
Dumbbell single arm row 10 reps (incr. weight)
Dumbbell single arm row 8 reps (incr. weight)
Cable squat to row 3×12 each arm

 

Barbell RDL 12 reps
Barbell RDL 10 reps (incr. weight)
Barbell RDL 8 reps (incr. weight)
Barbell RDL 6 reps (incr. weight)

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Arnold press 15 reps
Arnold press 12 reps (incr. weight),
Arnold press 10 reps (incr. weight)
Arnold press 8 reps (incr. weight)
Arnold press 6 reps (incr. weight)
Dumbbell push press 12 reps
Dumbbell push press 10 reps (incr. weight)
Dumbbell push press 8 reps (incr. weight)
Dumbbell push press 8 reps (incr. weight)
Cable rear delt flies 3×10

 

Single arm cable front raise 12 reps
Single arm cable front raise 10 reps (incr. weight)
Single arm cable front raise 10 reps (incr. weight)
Single arm cable front raise 8 reps (incr. weight)
Single arm came side raise 12 reps
Single arm came side raise 10 reps (incr. weight)
Single arm came side raise 8 reps (incr. weight)
Single arm came side raise 8 reps (incr. weight)
Dumbbell side raises 1x failure

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell curls 12 reps
Barbell curls 10 reps (incr. weight)
Barbell curls 10 reps (incr. weight)
Barbell curls 10 reps (incr. weight)
Skull crusher 12 reps
Skull crusher 10 reps (incr. weight)
Skull crusher 10 reps (incr. weight)
Skull crusher 10 reps (incr. weight)

 

Dumbbell curls 15 reps
Dumbbell curls 12 reps (incr. weight)
Dumbbell curls 10 reps (incr. weight)
Dumbbell curls 8 reps (incr. weight)
Dumbbell over head tricep extensions 15 reps
Dumbbell over head tricep extensions 12 reps (incr. weight)
Dumbbell over head tricep extensions 10 reps (incr. weight)
Dumbbell over head tricep extensions 8 reps (incr. weight)
Cable curls 3×10
Cable tricep push downs 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes

Weeks 11 & 12

Pick 1 of the following:

A. 60 minute walk
B. Stair master level 4-6 for 45 minutes (try not to hold railings)
C. Incline treadmill with incline 4-8 speed 3.0 (try not to hold railings) for 45 minutes

Legs: Day 1

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Back squat 15 reps
Back squat 12 reps (incr. weight)
Back squat 10 reps (incr. weight)
Back squat 8 reps (incr. weight)
Leg press 18 reps,
Leg press 15 reps (incr. weight)
Leg press 12 reps (incr. weight)
Leg press 10 reps (incr. weight)
Leg press 8 reps (incr. weight)

 

Barbell hip thrust 4×15
Squat touchdowns 4×12
Reverse lunge 4×10 each leg
Dumbbell squat jumps 4×15

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell incline press 12 reps
Barbell incline press 10 reps (incr. weight)
Barbell incline press 8 reps (incr. weight)
Barbell incline press 6 reps (incr. weight)
Barbell close grip flat bench 4×12

 

Dumbbell close grip hammer bench 12 reps
Dumbbell close grip hammer bench 10 reps (incr. weight)
Dumbbell close grip hammer bench 8 reps (incr. weight)
Dumbbell close grip hammer bench 6 reps (incr. weight)
Cable chest flies (squeeze each rep) 12 reps
Cable chest flies 10 reps (incr. weight)
Cable chest flies 8 reps (incr. weight)
Cable chest flies 6 reps (incr. weight)

 

Dumbbell bench press 1x failure
Push ups 3x failure

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Deadlift 10 reps
Deadlift 8 reps (incr. weight)
Deadlift  8 reps (incr. weight)
Deadlift 6 reps (incr. weight)
Deadlift  6 reps (incr. weight)
Double arm dumbbell row 4×15

 

Dumbbell single arm row 15 reps
Dumbbell single arm row 12 reps (incr. weight)
Dumbbell single arm row 10 reps (incr. weight)
Dumbbell single arm row 8 reps (incr. weight)
Cable squat to row 4×15 each arm

 

Barbell RDL 12 reps
Barbell RDL 10 reps (incr. weight)
Barbell RDL 8 reps (incr. weight)
Barbell RDL 6 reps (incr. weight)

 

Stretch: 10 minutes

Shoulders: Day 4

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Arnold press 15 reps
Arnold press 12 reps (incr. weight),
Arnold press 10 reps (incr. weight)
Arnold press 8 reps (incr. weight)
Arnold press 6 reps (incr. weight)
Dumbbell push press 12 reps
Dumbbell push press 10 reps (incr. weight)
Dumbbell push press 8 reps (incr. weight)
Dumbbell push press 8 reps (incr. weight)
Cable rear delt flies 4×10

 

Single arm cable front raise 12 reps
Single arm cable front raise 10 reps (incr. weight)
Single arm cable front raise 10 reps (incr. weight)
Single arm cable front raise 8 reps (incr. weight)
Single arm came side raise 12 reps
Single arm came side raise 10 reps (incr. weight)
Single arm came side raise 8 reps (incr. weight)
Single arm came side raise 8 reps (incr. weight)
Dumbbell side raises 1x failure

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×15
Leg extensions 3×15
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell curls 12 reps
Barbell curls 10 reps (incr. weight)
Barbell curls 10 reps (incr. weight)
Barbell curls 10 reps (incr. weight)
Skull crusher 12 reps
Skull crusher 10 reps (incr. weight)
Skull crusher 10 reps (incr. weight)
Skull crusher 10 reps (incr. weight)

 

Dumbbell curls 15 reps
Dumbbell curls 12 reps (incr. weight)
Dumbbell curls 10 reps (incr. weight)
Dumbbell curls 8 reps (incr. weight)
Dumbbell over head tricep extensions 15 reps
Dumbbell over head tricep extensions 12 reps (incr. weight)
Dumbbell over head tricep extensions 10 reps (incr. weight)
Dumbbell over head tricep extensions 8 reps (incr. weight)

 

Cable curls 4×12
Cable tricep push downs 4×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes

Weeks 1 & 2

Pick 1 of the following:

A. 30 minute run
B. Stair master level 5-7 for 30 minutes (try not to hold railings)
C. Incline treadmill with incline 8 speed 3.0 (try not to hold railings) for 30 minutes

Legs: Day 1

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×10
Leg extensions 3×10
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Bulgarian squats 3×10 each leg
Reverse lunges 3×10 each leg
Squat touchdowns 3×8 each leg

 

Barbell lunge walks 3×15 steps each leg
Dumbbell side lunges 3×10 steps each leg
Squat jumps 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×10
Leg extensions 3×10
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Incline barbell press 3×10
Dumbbell press (flat bench) 3×10
Dumbbell Chest flies 3×10

 

Push up position planks w/ shoulder tap 3×8 each arm
Dumbbell front raises 3×10
Push ups 3×10

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×10
Leg extensions 3×10
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell rows 3×10
Dumbbell rows 3×10
Squat to row (cable) 3×10

 

Lateral pull downs 3×10
Rear delt flies (dumbbell) 3×10
Dumbbell RDL’s 3×10

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×10
Leg extensions 3×10
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Barbell military press 3×10
Arnold press 3×10
Upright rows 3×10

 

Front raises 3×10
Side raises 3×10
Rear delt flies 3×10

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Leg curls 3×10
Leg extensions 3×10
On all fours forward hip circle 4×15 each leg
On all fours backward hip circles 4×15 each leg

 

Front raises 3×10
Side raises 3×10
Rear delt flies 3×10

 

Front raises 3×10
Side raises 3×10
Rear delt flies 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes