Transform Your Body In 8 Weeks!

Don't slow down now that resolution season is over. Keep going. Keep transforming. Keep crushing new milestones. Here's the program to make it happen!

January, February, and March get a lot of attention as "transformation season," and it's no mystery why. The calendar flips over, the weather is colder, and you're inside anyway—might as well hit the gym so you can bloom when spring comes around, right?

On the other hand, the whole "season" mindset also has a downside. It begins, and then it ends. You can crank hard all through the winter with big ambitions, but come April, your life keeps going on whether you rose to the challenge or not. At this point, you're either Still In It...or you're out.

The good news? No time of year is better to change your life than any other. When you're Still In It, the minutes, days, and months are just a backdrop to the real calendar: your training schedule, meals, and your steady journey to stronger, leaner, and better.

Whether you just transformed, just wanted to, are doing the $50,000 Still In It Challenge, or have been Still In It for years, this eight-week program promises a change of pace and a new level of results.

Jump right in and see where it will take you!



Training Supersets and Circuits

Supersets don't get nearly enough love in the fitness world. Yeah, they're great for bis-and-tris burnouts, but they're just as effective for back, legs, and chest. Each movement in the pairing gives you a slightly different stimulus than the other, while both combine to give your body a loud-and-clear message to grow and get stronger.

For the next eight weeks, you're going to embrace supersets as a way of life. The strength portion of each of your workouts will be three supersets, with an occasional triset thrown in as equipment allows. Then, you'll perform one of two quick but explosive cardio sessions or one of a pair of burning ab routines. If you find you need to split the program and do weights during the day and abs or cardio at night, go for it.



It's a five-day split, which means you won't be doing chest or legs on the same day each week. This means you'll have slightly more to remember, but on the other hand, it also frees you from the rigid scheduling of most programs. If you get a day behind, just consider that your rest and get back on track the next day.

Here's the split:

  • Day 1: Leg and Core Circuit 1
  • Day 2: Chest, Shoulder, and Cardio Circuit 1
  • Day 3: Back and Core Circuit 2
  • Day 4: Arm and Cardio Circuit 2
  • Day 5: Rest

The next time through, perform the #2 circuits in place of the #1 circuits, and vice versa (e.g., begin the second week with Leg and Core Circuit 2). Aside from that, the movements you perform won't change over the eight weeks, only the rep ranges.

If you're having trouble remembering what to do on any particular day, here's your cheat sheet:

  • Weeks 1-3: 4 sets of 10-12 reps
  • Weeks 4-6: 4 sets of 8-10 reps
  • Weeks 7-8: 5 sets of 6-8 reps

A couple of weeks in, you'll wonder why you ever bothered with long, complicated recipes of straight sets in the past.

Still In It Stack

With breakfast daily

Shred Matrix 3 capsules


Post-workout
During the afternoon

Amino 1 1 scoop



Increase Endurance and Hydration to Rebuild Muscle! Go Now!

Still In It Workout Program

Click on a week below to see your full training program for those seven days!

Apply This Program In BodySpace

Week 1

Week 1, Day 1: Legs and Core Circuit 1
Superset:
1

High-bar back squat

4 sets of 10-12 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 10-12 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 10-12 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 10-12 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 10-12 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 10-12 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 10-12 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 1, Day 2: Chest, Shoulders, and Cardio Circuit 1
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 10-12 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 10-12 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

4

Rope Jumping

5 min. as warm-up for cardio circuit
Rope Jumping Rope Jumping

Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 1, Day 3: Back and Core Circuit 2
Superset:
1

Sumo Deadlift

4 sets of 10-12 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 10-12 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 10-12 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 10-12 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 1, Day 4: Arms and Cardio Circuit 2
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 10-12 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 10-12 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 10-12 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 10-12 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 10-12 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 1, Day 5: Rest
Week 1, Day 6: Legs and Core Circuit 2
Superset:
1

High-bar back squat

4 sets of 10-12 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 10-12 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 10-12 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 10-12 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 10-12 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 10-12 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 10-12 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 1, Day 7: Chest, Shoulders, and Cardio Circuit 2
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 10-12 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 10-12 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 2

Week 2, Day 1: Back and Core Circuit 1
Superset:
1

Sumo Deadlift

4 sets of 10-12 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 10-12 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 10-12 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 10-12 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 2, Day 2: Arms and Cardio Circuit 1
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 10-12 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 10-12 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 10-12 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 10-12 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 10-12 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 1: Perform 3 rounds
4
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 2, Day 3: Rest
Week 2, Day 4: Legs and Core Circuit 1
Superset:
1

High-bar back squat

4 sets of 10-12 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 10-12 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 10-12 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 10-12 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 10-12 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 10-12 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 10-12 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 2, Day 5: Chest, Shoulders, and Cardio Circuit 1
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 10-12 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 10-12 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

4

Rope Jumping

5 min. as warm-up for cardio circuit
Rope Jumping Rope Jumping

Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 2, Day 6: Back and Core Circuit 2
Superset:
1

Sumo Deadlift

4 sets of 10-12 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 10-12 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 10-12 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 10-12 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 2, Day 7: Arms and Cardio Circuit 2
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 10-12 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 10-12 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 10-12 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 10-12 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 10-12 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 3

Week 3, Day 1: Rest
Week 3, Day 2: Legs and Core Circuit 2
Superset:
1

High-bar back squat

4 sets of 10-12 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 10-12 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 10-12 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 10-12 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 10-12 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 10-12 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 10-12 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 3, Day 3: Chest, Shoulders, and Cardio Circuit 2
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 10-12 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 10-12 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 3, Day 4: Back and Core Circuit 1
Superset:
1

Sumo Deadlift

4 sets of 10-12 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 10-12 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 10-12 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 10-12 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 10-12 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 10-12 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 3, Day 5: Arms and Cardio Circuit 1
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 10-12 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 10-12 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 10-12 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 10-12 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 10-12 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 10-12 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 10-12 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 1: Perform 3 rounds
4
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 3, Day 6: Rest
Week 3, Day 7: Legs and Core Circuit 1
Superset:
1

High-bar back squat

4 sets of 10-12 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 10-12 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 10-12 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 10-12 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 10-12 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 10-12 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 10-12 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 4

Week 4, Day 1: Chest, Shoulders, and Cardio Circuit 1
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 8-10 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 8-10 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

4

Rope Jumping

5 min. as warm-up for cardio circuit
Rope Jumping Rope Jumping

Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 4, Day 2: Back and Core Circuit 2
Superset:
1

Sumo Deadlift

4 sets of 8-10 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 8-10 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 8-10 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 8-10 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 4, Day 3: Arms and Cardio Circuit 2
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 8-10 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 8-10 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 8-10 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 8-10 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 8-10 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 4, Day 4: Rest
Week 4, Day 5: Legs and Core Circuit 2
Superset:
1

High-bar back squat

4 sets of 8-10 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 8-10 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 8-10 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 8-10 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 8-10 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 8-10 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 8-10 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 4, Day 6: Chest, Shoulders, and Cardio Circuit 2
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 8-10 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 8-10 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 4, Day 7: Back and Core Circuit 1
Superset:
1

Sumo Deadlift

4 sets of 8-10 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 8-10 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 8-10 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 8-10 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 5

Week 5, Day 1: Arms and Cardio Circuit 1
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 8-10 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 8-10 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 8-10 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 8-10 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 8-10 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 1: Perform 3 rounds
4
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 5, Day 2: Rest
Week 5, Day 3: Legs and Core Circuit 1
Superset:
1

High-bar back squat

4 sets of 8-10 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 8-10 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 8-10 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 8-10 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 8-10 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 8-10 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 8-10 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 5, Day 4: Chest, Shoulders, and Cardio Circuit 1
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 8-10 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 8-10 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

4

Rope Jumping

5 min. as warm-up for cardio circuit
Rope Jumping Rope Jumping

Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 5, Day 5: Back and Core Circuit 2
Superset:
1

Sumo Deadlift

4 sets of 8-10 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 8-10 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 8-10 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 8-10 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 5, Day 6: Arms and Cardio Circuit 2
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 8-10 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 8-10 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 8-10 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 8-10 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 8-10 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 5, Day 7: Rest

Week 6

Week 6, Day 1: Legs and Core Circuit 2
Superset:
1

High-bar back squat

4 sets of 8-10 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 8-10 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 8-10 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 8-10 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 8-10 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 8-10 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 8-10 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 6, Day 2: Chest, Shoulders, and Cardio Circuit 2
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 8-10 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 8-10 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 6, Day 3: Back and Core Circuit 1
Superset:
1

Sumo Deadlift

4 sets of 8-10 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 8-10 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 8-10 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 8-10 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 6, Day 4: Arms and Cardio Circuit 1
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 8-10 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 8-10 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 8-10 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 8-10 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 8-10 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 8-10 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 1: Perform 3 rounds
4
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 6, Day 5: Rest
Week 6, Day 6: Legs and Core Circuit 1
Superset:
1

High-bar back squat

4 sets of 8-10 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 8-10 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 8-10 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 8-10 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 8-10 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 8-10 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 8-10 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 6, Day 7: Chest, Shoulders, and Cardio Circuit 1
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 8-10 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 8-10 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 8-10 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 8-10 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 8-10 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

4

Rope Jumping

5 min. as warm-up for cardio circuit
Rope Jumping Rope Jumping

Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 7

Week 7, Day 1: Back and Core Circuit 2
Superset:
1

Sumo Deadlift

4 sets of 6-8 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 6-8 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 6-8 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 6-8 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 6-8 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 6-8 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 7, Day 2: Arms and Cardio Circuit 2
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 6-8 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 6-8 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 6-8 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 6-8 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 6-8 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 6-8 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 6-8 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 7, Day 3: Rest
Week 7, Day 4: Legs and Core Circuit 2
Superset:
1

High-bar back squat

4 sets of 6-8 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 6-8 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 6-8 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 6-8 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 6-8 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 6-8 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 6-8 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 7, Day 5: Chest, Shoulders, and Cardio Circuit 2
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 6-8 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 6-8 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 6-8 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 6-8 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 7, Day 6: Back and Core Circuit 1
Superset:
1

Sumo Deadlift

4 sets of 6-8 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 6-8 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 6-8 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 6-8 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 6-8 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 6-8 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 7, Day 7: Arms and Cardio Circuit 1
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 6-8 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 6-8 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 6-8 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 6-8 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 6-8 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 6-8 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 6-8 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 1: Perform 3 rounds
4
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 8

Week 8, Day 1: Rest
Week 8, Day 2: Legs and Core Circuit 1
Superset:
1

High-bar back squat

4 sets of 6-8 reps, rest 10 sec.
Barbell Squat Barbell Squat

Alternating jump lunge

4 sets of 6-8 reps, rest 45 sec.
Split Jump Split Jump

Superset:
2

Bulgarian split squat

4 sets of 6-8 reps, rest 10 sec.
One Leg Barbell Squat One Leg Barbell Squat

Leg Press

4 sets of 6-8 reps, rest 45 sec.
Leg Press Leg Press

Triset*:
3

Romanian Deadlift

4 sets of 6-8 reps, rest 10 sec.
Romanian Deadlift Romanian Deadlift

Seated Leg Curl

4 sets of 6-8 reps, rest 10 sec.
Seated Leg Curl Seated Leg Curl

Standing Calf Raises

4 sets of 6-8 reps, rest 45 sec.
Standing Calf Raises Standing Calf Raises
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 1: Perform 5 rounds
4

Flat Bench Lying Leg Raise

20 reps or to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Bicycle crunch

20 reps or to failure
Air Bike Air Bike

Wood chopper

20 reps or to failure
Standing Cable Wood Chop Standing Cable Wood Chop

Side plank

1 min. per side or to failure
Side Bridge Side Bridge

Week 8, Day 3: Chest, Shoulders, and Cardio Circuit 1
Superset:
1

Incline dumbbell press, quarter-rep method*

4 sets of 6-8 reps, rest 10 sec.
Incline Dumbbell Press Incline Dumbbell Press

Plyo Push-up

4 sets to failure, rest 10 sec.
Plyo Push-up Plyo Push-up
*Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Flat bench dumbbell fly or pec deck

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 10 sec.
Dumbbell Flyes Dumbbell Flyes

Dip or machine dip

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 45 sec.
Dip Machine Dip Machine

Triset*:
3

Arnold Press

4 sets of 6-8 reps, rest 10 sec.
Arnold Dumbbell Press Arnold Dumbbell Press

Seated Lateral Raise

4 sets of 6-8 reps, 2-sec. hold at top of each rep, rest 10 sec.
Seated Side Lateral Raise Seated Side Lateral Raise

Front Dumbbell Raise

4 sets of 6-8 reps, rest 45 sec.
Front Dumbbell Raise Front Dumbbell Raise
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

4

Rope Jumping

5 min. as warm-up for cardio circuit
Rope Jumping Rope Jumping

Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl

Week 8, Day 4: Back and Core Circuit 2
Superset:
1

Sumo Deadlift

4 sets of 6-8 reps, rest 10 sec.
Sumo Deadlift Sumo Deadlift

Chin-Up

4 sets of 6-8 reps, 4-sec. negative for each rep, rest 45 sec.
Chin-Up Chin-Up

Superset:
2

Behind-the-neck pull-down

4 sets of 6-8 reps, rest 10 sec.
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

Neutral-grip cable row, quarter-rep method *

4 sets of 6-8 reps, rest 45 sec.
Seated Cable Rows Seated Cable Rows
*Perform a quarter rep, followed by a full rep. That counts as one.

Triset*:
3

Bent-over barbell row, underhand grip

4 sets of 6-8 reps, 2-sec. hold at top of each rep, rest 10 sec.
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Reverse cable fly or dumbbell rear-delt fly

4 sets of 6-8 reps, rest 10 sec.
Cable Rear Delt Fly Cable Rear Delt Fly

Back extension

4 sets of 6-8 reps, 3-sec. negative for each rep, rest 45 sec.
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
*If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank

Week 8, Day 5: Arms and Cardio Circuit 2
Superset:
1

Barbell curl, 21 method*

4 sets of 21 reps, rest 10 sec.
Barbell Curl Barbell Curl

Skullcrusher, quarter-rep method

4 sets of 6-8 reps, rest 45 sec.
Lying Triceps Press Lying Triceps Press
*Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.
Perform a quarter rep, followed by a full rep. That counts as one.

Superset:
2

Seated Hammer Curl (shown standing)

4 sets of 6-8 reps, rest 10 sec.
Hammer Curls Hammer Curls

Close-Grip Bench Press

4 sets of 6-8 reps, 3-sec. negative for each rep, rest 45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Giant set*:
3

Incline Dumbbell Curl

4 sets of 6-8 reps, rest 10 sec.
Incline Dumbbell Curl Incline Dumbbell Curl

French press, quarter-rep method

4 sets of 6-8 reps, rest 10 sec.
French press, quarter-rep method French press, quarter-rep method

Reverse-grip Barbell Curl, 21 method

4 sets of 6-8 reps, rest 10 sec.
Reverse Barbell Curl Reverse Barbell Curl

Triceps rope push-down

4 sets of 6-8 reps, rest 45 sec.
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
*If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.

Cardio circuit 2: Rotate for 15 min.
4

Walking

30 sec.
Walking, Treadmill Walking, Treadmill

Jogging

1 min.
Jogging-Treadmill Jogging-Treadmill
Running, Treadmill Running, Treadmill

Week 8, Day 6: Rest
Week 8, Day 7: Core and Cardio Circuits
Cardio circuit 1: Perform 3 rounds
5
Overhead Slam Overhead Slam
Mountain Climbers Mountain Climbers
Bodyweight Squat Bodyweight Squat
Single-Cone Sprint Drill Single-Cone Sprint Drill
Spider Crawl Spider Crawl
Note: Rest no more than 30 sec. between each movement.

Core circuit 2: Perform 5 rounds
4

Single-leg V-up

20 reps or to failure
Jackknife Sit-Up Jackknife Sit-Up

Russian Twist

20 reps or to failure
Russian Twist Russian Twist

Decline sit-up

20 reps or to failure
Decline Crunch Decline Crunch

Plank

1 min. or to failure
Plank Plank