Weeks 7 & 8

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 donkey kicks 3×20
Banded hip extensions 3×20
Dumbbell hip thrust 3×20
Banded side steps 3×1 minute

 

Barbell squats 21 reps
Barbell squats 18 reps (incr. weight)
Barbell squats 15 reps (incr. weight)
Barbell squats 12 reps (incr. weight)
Barbell squats 10 reps (incr. weight)
Barbell close squats 18 reps
Barbell close squats 15 reps (incr. weight)
Barbell close squats 12 reps (incr. weight)
Barbell close squats 12 reps (incr. weight)

 

Elevated hip bridge 21 reps
Elevated hip bridge 18 reps (incr. weight)
Elevated hip bridge 15 reps (incr. weight)
Elevated hip bridge 15 reps (incr. weight)
Elevated hip bridge 12 reps (incr. weight)
Reverse lunges 3×40
Dumbbell pulse squats 3×18

 

Dumbbell side lunges 3×40
Hyper extensions 3×12

 

Leg curls 15 reps
Leg curls 15 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg extensions 15 reps
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)
Leg extensions 12 reps (incr. weight)

 

Burpees 3×15

 

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 3×20
Dumbbell hip thrust 3×20
Banded side steps 3×1 minute

 

Barbell incline bench 3×10
Barbell flat bench 3×10
Barbell close grip bench 3×10

 

Push ups 3×10
Dumbbell chest flies 3×10

 

Burpees 3×15

 

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 3×20
Dumbbell hip thrust 3×20
Banded side steps 3×1 minute

 

Barbell deadlift 3×12
Barbell RDL 3×12

 

Cable pull over 3×12
Dumbbell rows 3×12
Barbell rows 3×12

 

Cable pull thru 3×15

 

Burpees 3×15

 

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 3×20
Dumbbell hip thrust 3×20
Banded side steps 3×1 minute

 

Deadlifts 12 reps
Deadlifts 10 reps (incr. weight)
Deadlifts 10 reps (incr. weight)
Deadlifts 8 reps (incr. weight)
Cable pull thru 3×15

 

Back squats 18 reps
Back squats 15 reps (incr. weight)
Back squats 12 reps (incr. weight)
Back squats 10 reps (incr. weight)

 

Dumbbell reverse lunges 3×40
Dumbbell pulse squats 3×15

 

Leg curls 15 reps
Leg curls 12 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg extensions 15 reps
Leg extensions  12 reps (incr. weight)
Leg extensions  12 reps (incr. weight)
Leg extensions 12 reps (incr. weight)
Side lunges 3×15

 

Burpees 3×12

 

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 3×20
Dumbbell hip thrust 3×20
Banded side steps 3×1 minute

 

Military press 3×12
Dumbbell front raise 3×12
Dumbbell side raise 3×12

 

Arnold press 3×12
Barbell upright rows 3×12

 

Dumbbell curls 3×12
Skull crushers 3×12

 

Cable curls 3×12
Cable tricep push downs 3×12

 

Burpees 3×12

 

Stretch: 10 minutes

Rest: Days 6 & 7

Stretch: 10 minutes