Lower Intensity A

Lower Volume A

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs 5 sets x X reps X lbs 5 sets x X reps X lbs 5 sets x X reps X lbs 5 sets x X reps
B1 - Deadlift X lbs 3 sets x X reps X lbs 3 sets x X reps X lbs 3 sets x X reps X lbs 3 sets x X reps
C1 - Band Pull Through Moderate Tension x 5 sets x 15-20 reps Moderate Tension x 5 sets x 15-20 reps Moderate Tension x 5 sets x 20-25 reps Moderate Tension x 5 sets x 20-25 reps

Upper Intensity A

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Goblet Loaded Walking Lunge X lbs x 4 sets x 20 reps per leg X lbs x 4 sets x 12-15 reps per leg X lbs x 4 sets x 8-12 reps per leg X lbs x 4 sets x 6-10 reps
C1 - Dumbbell Stiff Leg Deadlift X lbs x 2 sets x 20-25 reps X lbs x 2 sets x 15-25 reps X lbs x 2 sets x 12-20 reps X lbs x 2 sets x 8-15 reps
D1 - Leg Raise 4 sets x 8-12 reps 4 sets x 10-15 reps 4 sets x 12-20 reps 4 sets x 15-25 reps
E1 - Walkout 10 reps 12 reps 15 reps 20 reps

Upper Volume A

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - 3 Point Dumbbell Row X lbs x 5 sets x 20-25 reps per arm X lbs x 5 sets x 15-25 reps per arm X lbs x 5 sets x 12-20 reps per arm X lbs x 5 sets-15 per (1) / x 8-15 per (4)
C1 - Straight Bar Lat Pressdown X lbs x 3 sets x 20-25 reps X lbs x 3 sets x 15-25 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 8-15 reps
D1 - Overhead Dumbbell Extensions X lbs x 4 sets x 20-25 reps X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 8-15 reps
E1 - Close Grip EZ bar Curl X lbs x 2 sets x 20-25 reps X lbs x 2 sets x 12-20 reps X lbs x 2 sets x 10-15 reps X lbs x 2 sets x 6-12 reps

Lower Intensity B

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Closed Grip Pulldown X lbs x 5 sets x 20-25 reps X lbs x 5 sets x 15-20 reps X lbs x 5 sets x 15 (1) / 10-15 (4) reps X lbs x 5 sets x 15 reps (1) / 6-12 (4)
C1 - Fisherman Dumbbell Row X lbs x 3 sets x 20-25 reps per arm X lbs x 3 sets x 15-25 reps per arm X lbs x 3 sets x 12-20 reps per arm X lbs x 3 sets x 10-15 reps per arm
D1 - Close Grip EZ Bar Triceps Extensions X lbs x 4 sets x 20-25 reps X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 8-15 reps
E1 - Diamond Push Up 2 sets x 8-12 reps 2 sets x 10-15 reps 2 sets x 12-20 reps 2 sets x 15-25 reps

Lower Volume B

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Deadlift X lbs x 3 sets x X reps X lbs x 3 sets x X reps X lbs x 3 sets x X reps X lbs x 3 sets x X reps
C1 - Back Extension With GHR X lbs x 5 sets x 20-25 reps X lbs x 5 sets x 15-25 reps X lbs x 5 sets x 12-20 reps X lbs x 5 sets x 8-15 reps

Upper Intensity B

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Front Loaded Kettlebell Good Morning X lbs x 3 sets x 20-25 reps X lbs x 3 sets x 15-25 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 8-15 reps
C1 - Banded Hamstring Curls Moderate tension x 2 sets x 30 secs Moderate Tensionx 2 sets x 50 secs Moderate Tension x 2 sets x 60 secs Moderate tension x 2 sets x 60 secs
D1 - Weighted Sit-Up X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 10-15 reps X lbs x 4 sets x 6-12 reps X lbs x 4 sets x 8-15 reps
E1 - Mountain Climber X lbs x 2 sets x 15 reps per leg X lbs x 2 sets x 20 reps per leg X lbs x 2 sets x 25 reps per leg X lbs x 2 sets x 30 reps per leg

Upper Volume B

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Wide Grip Pulldown X lbs x 5 sets x 15-20 reps X lbs x 5 sets x 15 reps (1) / 10-15 reps(4) X lbs x 5 sets x 15 reps (1) / 8-15 reps (4) X lbs x 5 sets x 15 reps (1) / 8-15 reps (4)
C1 - Suspension Row 3 sets x 12-15 reps 3 sets x 12-20 reps 3 sets x 15-20 reps 3 sets x 15-25 reps
D1 - Dumbbell Tricep Rollback X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 10-25 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 15-25 reps
E1 - Dumbbell Hammer Curl X lbs x 2 sets x 25-30 reps X lbs x 2 sets x 8-12 reps X lbs x 2 sets x 10-15 reps X lbs x 2 sets x 12-20 reps

Lower Body Intensity C

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Mid Cable Row X lbs x 5 sets x 15-20 reps X lbs x 5 sets x 15-20 reps (1) / 6-12 reps (4) X lbs x 5 sets x 15-20 reps (1) / 8-15 reps (4) X lbs x 5 sets x 15-20 reps (1) / 10-15 reps (4)
C1 - Bent Over Dumbbell Facepull X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 15-25 reps X lbs x 3 sets x 8-12 reps X lbs x 3 sets x 10-15 reps
D1 - Incline Spoon Press X lbs x 4 sets x 25-30 reps X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 8-15 reps
E1 - Bench Triceps Dips 2 sets x 8-12 reps 2 sets x 10-15 reps 2 sets x 12-20 reps 2 sets x 15-25 reps

Lower Body Volume C

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Deadlift X lbs x 3 sets x X reps X lbs x 3 sets x X reps X lbs x 3 sets x X reps X lbs x 3 sets x X reps
C1 - Barbell Glute Bridge X lbs x 5 sets x 20-25 reps X lbs x 5 sets x 15-25 reps X lbs x 5 sets x 12-20 reps X lbs x 5 sets x 15 reps (1) / 8-15 (4)

Upper Body Intensity C

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Goblet Loaded Step Up - 18 Inch Box X lbs x 4 sets x 20 reps per leg X lbs x 4 sets x 15-20 reps per leg X lbs x 4 sets x 12-15 reps per leg X lbs x 4 sets x 8-12 reps per leg
C1 - Dumbbell Single Leg Stiff Leg Deadlift X lbs x 2 sets x 12 reps per leg X lbs x 2 sets x 12-15 reps per leg X lbs x 2 sets x 8-10 reps per leg X lbs x 2 sets x 10-12 reps per leg
D1 - Russian Twists X lbs x 4 sets x 25 reps per side X lbs x 4 sets x 20-25 reps per side X lbs x 4 sets x 15-20 reps per side X lbs x 4 sets x 10-15 reps per side
E1 - Leg Tucks 2 sets x 15-20 reps 2 sets x 20-25 reps 2 sets x 20-25 reps 2 sets x 25-30 reps

Upper Body Volume C

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Dumbbell Gorilla Rows X lbs x 5 sets x 15-20 reps per arm X lbs x 5 sets 20 reps per (1) / 12-20 reps per (4) X lbs x 5 sets x 20 reps per (1) / 10-15 reps per (4) X lbs x 5 sets x 15 reps per (1) / 8-15 reps per (4)
C1 - Dumbbell Pullover X lbs x 3 sets x 12-15 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 6-12 reps X lbs x 3 sets x 8-15 reps
D1 - Lying Dumbbell Triceps Extensions X lbs x 4 sets x 20-25 reps X lbs x 4 sets x 10-15 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 15-25 reps
E1 - Suspension Bicep Curls 2 sets x 12-15 reps 2 sets x 12-15 reps 2 sets x 12-20 reps 2 sets x 12-20 reps

Lower Body Intensity D

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Single Arm Cable Row X lbs x 5 sets x 15-20 reps per arm X lbs x 5 sets x 12-20 reps per arm X lbs x 5 sets x 20 reps per (1) / 10-15 per (4) X lbs x 5 sets x 20 reps per (1) / 8-15 per (4)
C1 - Inverted Rows 3 sets x 6-10 reps 3 sets x 8-12 reps 3 sets x 10-15 reps 3 sets x 12-20 reps
D1 - Standing Triceps Press-Down V Bar X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 10-15 reps X lbs x 4 sets x 8-15 reps
E1 - Dumbbell Triceps Kickback With Rotation X lbs x 2 sets x 15-20 reps per X lbs x 2 sets x 15-25 reps per X lbs x 2 sets x 6-12 reps per X lbs x 2 sets x 8-15 reps per

Lower Body Volume D

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Deadlift X lbs x 3 sets x X reps X lbs x 3 sets x X reps X lbs x 3 sets x X reps X lbs x 3 sets x X reps
C1 - 45 Degree Back Extension X lbs x 5 sets x 15-20 reps X lbs x 5 sets x 12-20 reps X lbs x 5 sets x 10-15 reps X lbs x 5 sets x 8-15 reps

Upper Body Intensity D

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Barbell Squat X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Goblet Loaded Bugarian Split Squat X lbs x 4 sets x 20 reps per leg X lbs x 4 sets x 15-20 reps per leg X lbs x 4 sets x 12-15 reps per leg X lbs x 4 sets x 8-12 reps
C1 - Wall Sit X lbs x 5 sets x 45 secs X lbs x 5 sets x 60 secs X lbs x 5 sets x 60-75 secs X lbs x 5 sets x 75-90 secs
D1 - Dumbbell Side Bend X lbs x 4 sets x 20-25 reps per side X lbs x 4 sets x 15-20 reps per side X lbs x 4 sets x 12-20 reps per side X lbs x 4 sets x 10-15 reps per side
E1 - Plank with knee tap 2 sets x 10 reps per side 2 sets x 12 reps per side 2 sets x 15 reps per side 2 sets x 20 reps per side

Upper Body Volume D

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Supinated Barbell Row X lbs x 6 sets x 20 reps (1) / 15-20 reps (5) X lbs x 6 sets x 20 reps (1) / 12-20 reps (5) X lbs x 6 sets x 20 reps (1) / 12-20 reps (5) X lbs x 6 sets x 15 reps (1) / 8-15 reps (5)
C1 - Seated Rope Face Pull X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 8-15 reps
D1 - Straight Bar Triceps Pressdown X lbs x 4 sets x 20-25 reps X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 8-15 reps
E1 - Barbell Curls X lbs x 2 sets x 15-20 reps X lbs x 2 sets x 12-20 reps X lbs x 2 sets x 8-15 reps X lbs x 2 sets x 10-15 reps

Features Overview

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Donec ac fringilla turpis. Maecenas non leo laoreet, condimentum lorem nec, vulputate massa. Aenean eu justo sed elit dignissim aliquam. Phasellus sodales massa malesuada tellus fringilla, nec bibendum tellus blandit.

 
 
Video Block
Double-click here to add a video by URL or embed code. Learn more

Feature 1

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Vivamus a ante congue, porta nunc nec, hendrerit turpis. In sit amet felis malesuada, feugiat purus eget, varius mi. Quisque congue porttitor ullamcorper. In sit amet felis malesuada, feugiat purus eget, varius mi. Donec eu est non lacus lacinia semper.

Feature 2

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Mauris egestas at nibh nec finibus. Nullam sit amet nisi condimentum erat iaculis auctor.

Feature 3

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Donec eget risus diam. Phasellus sodales massa malesuada tellus fringilla, nec bibendum tellus blandit. Donec eu est non lacus lacinia semper. Donec eget risus diam. Aenean eu justo sed elit dignissim aliquam.

Exercise Name Week 1 Week 2 Week 3 Week 4
A1 - Bench Press X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps X lbs x 5 sets x X reps
B1 - Wide Grip Row X lbs x 5 sets x 15-25 reps X lbs x 5 sets x 20 reps (1) / 12-20 reps (4) X lbs x 5 sets x 20 reps (1) / 10-15 reps (4) X lbs x 5 sets x 20 reps (1) / 6-12 reps (4)
C1 - Prone Lying Trap Press X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 20-25 reps X lbs x 3 sets x 8-15 reps X lbs x 3 sets x 10-20 reps
D1 - Spoon Press X lbs x 4 sets x 20-25 reps X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 8-15 reps
E1 - Band Overhead Triceps Extension Moderate tension x 2 sets x 20-25 reps Moderate tension x 2 sets x 20-25 reps Moderate tension x 2 sets x 25-30 reps Moderate tension x 2 sets x 25-30 reps