Weeks 3 & 4

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

Legs: Day 1

Stretch: 10 minutes

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

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Leg curls 21 reps
Leg curls 18 reps (incr. weight)
Leg curls 15 reps (incr. weight)
Leg curls 12 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)
Hip thrust using barbell 3×8

 

Bulgarian squats 3×12
Forward lunges 3×12 each leg
Rocket jumps (body weight) 3×12

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

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

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Front raise 3×12
Side raise 3×12
Rear delt flies 3×12

 

Dumbbell incline bench 3×12
Dumbbell flat bench 3×12
Dumbbell close grip bench 3×12
Burpees 3×12

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

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

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Barbell Deadlift 5×5
Pull ups 3×8
Single arm dumbbell rows 3×12

 

Rear delt flies 3×12
Cable pull over 3×12
Burpees 3×12

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

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

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Front raises 3×12
Side raises 3×12
Rear delt flies 3×12

 

Barbell Push press 3×10
Upright rows 3×12
Arnold press 3×12
Burpees 3×12

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

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

Banded side steps 3×45 seconds
Supermans 3×12
Pull ups 3×10
Air squats 3×15

 

Barbell curls (light weight) 3×12
Seated curls (light weight) 3×15
EZ bar curls (raise half way) 3×12
Dumbbell curls 3×12
Preacher curls 3×12
Cable curls 3×12

 

Over head Tricep extensions 3×12
Skull crushers 3×12
Diamond push ups 3×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes