Weeks 5 & 6

Pick 1 of the following:

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

Legs: Day 1

Stretch: 10 minutes

Cardio: (Increase time to 40 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×10
Leg extensions 3×10
Leg curls 3×10

 

Barbell front squats 3×10
Reverse lunges 3×10 each leg
Squat touch downs 3×8 each leg

 

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

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Cardio: (Increase time to 40 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×10
Leg extensions 3×10
Leg curls 3×10

 

Incline barbell press 12 reps
Incline barbell press 10 reps (incr.weight)
Incline barbell press 8 reps (incr.weight)
Incline barbell press 8 reps (incr.weight)
Barbell press (flat bench) 3×10
Dumbbell hammer bench 3×10

 

Dumbbell press 3×10
Dumbbell front raises 3×10
Push ups 3×10
Pull ups 3×12

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Cardio: (Increase time to 40 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×10
Leg extensions 3×10
Leg curls 3×10

 

Barbell rows (over hand grip) 3×12
Dumbbell rows 12 reps
Dumbbell rows 10 reps (incr. weight)
Dumbbell rows 8 reps (incr. weight)
Dumbbell rows 8 reps (incr. weight)

 

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

 

Hyper extensions 3×10
Pull ups 3×10
Push ups 4×25

 

Stretch: 10 minutes

 

Shoulders: Day 4

Stretch: 10 minutes

Cardio: (Increase time to 40 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×10
Leg extensions 3×10
Leg curls 3×10

 

Upright rows 12 reps
Upright rows 10 reps (incr. weight)
Upright rows 8 reps (incr. weight)
Upright rows 6 reps (incr. weight)
Barbell military press 4×8
Arnold press 3×12

 

Front raises 3×10
Side raises 3×10
Cable rear delt flies 3×10

 

Push ups 4×25
Pull ups 3×12

 

Stretch: 10 minutes

 

Arms: Day 5

Stretch: 10 minutes

Cardio: (Increase time to 40 minutes) Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Burpees 3×10
Leg extensions 3×10
Leg curls 3×10

 

Seated incline dumbbell curls 3×10
Easy bar curl 3×10
Cable curls 3×10
Standing dumbbell curls 3×10

 

Over head tricep extensions (cable) 3×10
Close grip bench press 3×10
Skull crushers 3×10

 

Push ups 4×25
Dumbbell hammer curls 3×10
Pull ups 3×12

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes