Weeks 11 & 12

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Stretch: 10 minutes

Legs: Day 1

Stretch: 10 minutes

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

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Back squats 21 reps
Back squats 18 reps (incr. weight)
Back squats 15 reps (incr. weight)
Back squats 12 reps (incr. weight)
Back squats 10 reps (incr. weight)
Bulgarian squats 15 reps
Bulgarian squats 12 reps (incr. weight)
Bulgarian squats 10 reps (incr. weight)
Bulgarian squats 8 reps (incr. weight)
Hip thrust 21 reps
Hip thrust 18 reps (incr. weight)
Hip thrust 15 reps (incr. weight)
Hip thrust 12 reps (incr. weight)
Hip thrust 10 reps (incr. weight)
Hip thrust 8 reps (incr. weight)
Rocket jumps 4×15

 

Hip abductors 4×15
Forward lunges 4×15 each leg
Reverse lunges 4×15 each leg
Pulse squats 3×20

 

Leg curls 4×15
Leg extensions 4×15
Side lunges 4×15 each leg
Burpees 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

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

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Barbell front raise 4×10
Dumbbell side raise 4×10
Rear delt flies 4×10

 

Dumbbell incline bench 4×10
Dumbbell flat bench 4×10
Push ups 4×8

 

Burpees 4×10
Hip thrust 4×15
Pulse squats 4×15

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

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

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Cable pull over 4×12
Dumbbell rows 4×12
Barbell rows 4×12

 

Barbell deadlifts 4×12
Good mornings 4×12
Hip adductors 4×12

 

Burpees 3×12
Hip abductors 4×12
Pulse squats 3×12
Curtsy lunges 4×12

 

Stretch: 10 minutes

 

Legs: Day 4

Stretch: 10 minutes

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

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Back squats 4×15
Bulgarian squats 4×12
Hip thrust 21 reps
Hip thrust 18 reps (incr. weight)
Hip thrust 15 reps (incr. weight)
Hip thrust 12 reps (incr. weight)
Hip thrust 10 reps (incr. weight)

 

Hip abductors 4×15
Forward lunges 4×15 each leg
Reverse lunges 4×15 each leg
Pulse squats 4×20

 

Leg curls 21 reps
Leg curls 18 reps (incr. weight)
Leg curls 15 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg curls 10 reps (incr. weight)
Leg extensions 21 reps
Leg extensions 18 reps (incr. weight)
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)
Leg extensions 10 reps (incr.weight)
Side lunges 4×15
Burpees 4×10

 

Stretch: 10 minutes

Shoulders/Arms: Day 5

Stretch: 10 minutes

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

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Push press 15 reps
Push press 12 reps (incr. weight)
Push press 10 reps (incr. weight)
Push press 8 reps (incr. weight)
Push press 6 reps (incr. weight)
Front raise 4×15
Side raise 4×15

 

Upright rows 4×15
Dumbbell curls 4×15
Dumbbell Skull crushers 4×12

 

Cable curls 4×15
Tricep extensions 4×12
Push ups 4×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes