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. 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 3×12
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 hip thrust 3×12
Squat touchdowns 3×10
Reverse lunges 3×10 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 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

 

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 3×12

 

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)
Dumbbell chest flies 12 reps
Dumbbell chest flies 10 reps (incr. weight)
Dumbbell chest flies 8 reps (incr. weight)
Dumbbell chest flies 6 reps (incr. weight)

 

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

 

Deadlift 4×10
Double arm dumbbell row 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 3×12
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