Need a form check before starting the workouts? Head over to the exercise video pages to learn the technique and tips for each exercise.
WEEK 1 - HEAVY
Heavy days, you want to make sure you are getting 3-4 minutes rest between sets to ensure you have enough recovery time to hit it hard again in the next set.
Exercises notated with both numbers and letters (e.g., 5a. Crunches and 5b. Planks) are to be performed as a superset. For these, complete the reps for exercise "a" immediately followed by the reps for exercise "b" before resting and completing the prescribed number of sets.
WEEK 2 - MODERATE
Moderately heavy days, you will still implement a longer rest period, only shorten it down to 2-3 minutes. These days will be higher volume in reps and sets, so choose weight that’s realistic for your body. You’ll want to be able to complete every rep and set listed.
Day 1
Legs/Calves
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 4 Reps: 20
Day 2
Chest/Abs
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 15
Sets: 3 Reps: 15
Day 3 - rest day
Description is empty
No exercises
Day 4
Back/Calves
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 15
Day 5
Shoulders/Traps
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Day 6
Arms/Abs
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Day 7 - rest day
Description is empty
No exercises
Day 8
Legs/Calves
Sets: 4 Reps: 12
Sets: 4 Reps: 20
Sets: 4 Reps: 12
Sets: 3 Reps: 12
Sets: 3 Reps: 12
Day 10
Chest/Abs
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 20
Sets: 4 Reps: 20
Day 10 - rest day
Description is empty
No exercises
day 11
Back/Calves
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 20
Day 12
Shoulders/Traps
Sets: 4 Reps: 10
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Sets: 4 Reps: 12
Day 13
Arms/Abs
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Day 14 - rest day
Description is empty
No exercises