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 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.

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 Workout Program

Week 1

Week 1, Day 1: Legs And Core Circuit 1
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 1
Perform 5 Rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side; or failure)
Week 1, Day 2: Chest, Shoulders, And Cardio Circuit 1
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Rope Jumping
1 set, 5 mins (as warm-up for cardio circuit)
5
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins
Week 1, Day 3: Back and Core Circuit 2
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 1, Day 4: Arms And Cardio Circuit 2
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 1, Day 5: Rest

Week 1, Day 6: Legs And Core Circuit 2
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 1, Day 7: Chest, Shoulders, And Cardio Circuit 2
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 2

Week 2, Day 1: Back and Core Circuit 1
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 1
Perform 5 rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side, or failure)
Week 2, Day 2: Arms And Cardio Circuit 1
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins

Week 2, Day 3: Rest

Week 2, Day 4: Legs And Core Circuit 1
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 1
Perform 5 Rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side; or failure)
Week 2, Day 5: Chest, Shoulders, And Cardio Circuit 1
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Rope Jumping
1 set, 5 mins (as warm-up for cardio circuit)
5
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins
Week 2, Day 6: Back and Core Circuit 2
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 2, Day 7: Arms And Cardio Circuit 2
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 3

Week 3, Day 1: Rest

Week 3, Day 2: Legs And Core Circuit 2
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 3, Day 3: Chest, Shoulders, And Cardio Circuit 2
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec
Week 3, Day 4: Back and Core Circuit 1
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 1
Perform 5 rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side, or failure)
Week 3, Day 5: Arms And Cardio Circuit 1
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins

Week 3, Day 6: Rest

Week 3, Day 7: Legs And Core Circuit 1
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 1
Perform 5 Rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side; or failure)

Week 4

Week 4, Day 1: Chest, Shoulders, And Cardio Circuit 1
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Rope Jumping
1 set, 5 mins (as warm-up for cardio circuit)
5
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins
Week 4, Day 2: Back and Core Circuit 2
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 4, Day 3: Arms And Cardio Circuit 2
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 4, Day 4: Rest



Week 4, Day 5: Legs And Core Circuit 2
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 4, Day 6: Chest, Shoulders, And Cardio Circuit 2
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec
Week 4, Day 7: Back and Core Circuit 1
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 1
Perform 5 rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side, or failure)

Week 5

Week 5, Day 1: Arms And Cardio Circuit 1
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins

Week 5, Day 2: Rest

Week 5, Day 3: Legs And Core Circuit 1
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 1
Perform 5 Rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side; or failure)
Week 5, Day 4: Chest, Shoulders, And Cardio Circuit 1
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Rope Jumping
1 set, 5 mins (as warm-up for cardio circuit)
5
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins
Week 5, Day 5: Back and Core Circuit 2
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 5, Day 6: Arms And Cardio Circuit 2
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 5, Day 7: Rest

Week 6

Week 6, Day 1: Legs And Core Circuit 2
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 6, Day 2: Chest, Shoulders, And Cardio Circuit 2
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec
Week 6, Day 3: Back and Core Circuit 1
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 1
Perform 5 rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side, or failure)
Week 6, Day 4: Arms And Cardio Circuit 1
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins

Week 6, Day 5: Rest

Week 6, Day 6: Legs And Core Circuit 1
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 1
Perform 5 Rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side; or failure)
Week 6, Day 7: Chest, Shoulders, And Cardio Circuit 1
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Rope Jumping
1 set, 5 mins (as warm-up for cardio circuit)
5
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins

Week 7

Week 7, Day 1: Back and Core Circuit 2
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 7, Day 2: Arms And Cardio Circuit 2
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 7, Day 3: Rest

Week 7, Day 4: Legs And Core Circuit 2
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 7, Day 5: Chest, Shoulders, And Cardio Circuit 2
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec
Week 7, Day 6: Back and Core Circuit 1
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 1
Perform 5 rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side, or failure)

Week 7, Day 7: Rest

Week 8

Week 8 Day 1: Rest

Week 8, Day 2: Legs And Core Circuit 1
1
Superset
Barbell Squat
High-bar.
4 sets, 10-12 reps
Split Jump
4 sets, 10-12 reps
2
Superset
One Leg Barbell Squat
4 sets, 10-12 reps
Leg Press
4 sets, 10-12 reps
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Romanian Deadlift
4 sets, 10-12 reps
Seated Leg Curl
4 sets, 10-12 reps
Standing Calf Raises
4 sets, 10-12 reps
4
Core Circuit 1
Perform 5 Rounds
Flat Bench Lying Leg Raise
5 sets, 20 reps (or failure)
Air Bike
5 sets, 20 reps (or failure)
Standing Cable Wood Chop
5 sets, 20 reps (or failure)
Side Bridge
5 sets, 1 mins (per side; or failure)
Week 8, Day 3: Chest, Shoulders, And Cardio Circuit 1
1
Superset
Incline Dumbbell Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
Plyo Push-up
4 sets, to failure
2
Superset
Dumbbell Flyes
or Machine Fly.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
Bench Dips
or Dip Machine.
4 sets, 10-12 reps ( 4-sec. negative for each rep)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Arnold Dumbbell Press
4 sets, 10-12 reps
Seated Side Lateral Raise
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Front Dumbbell Raise
4 sets, 10-12 reps
4
Rope Jumping
1 set, 5 mins (as warm-up for cardio circuit)
5
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins
Week 8, Day 4: Back and Core Circuit 2
1
Superset
Sumo Deadlift
4 sets, 10-12 reps
Chin-Up
4 sets, 10-12 reps (4-sec. negative for each rep)
2
Superset
Wide-Grip Pulldown Behind The Neck
4 sets, 10-12 reps
Seated Cable Rows
Neutral-grip. Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
3
Triset
If supersets or trisets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Reverse Grip Bent-Over Rows
4 sets, 10-12 reps (2-sec. hold at top of each rep)
Cable Rear Delt Fly
4 sets, 10-12 reps
Hyperextensions (Back Extensions)
4 sets, 10-12 reps (3-sec. negative for each rep)
4
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)
Week 8, Day 5: Arms And Cardio Circuit 2
1
Superset
Barbell Curl
21 method.
4 sets, 21 reps (Perform 7 reps of the bottom half, 7 of the top half, and 7 full reps.)
Lying Triceps Press
Quarter-rep method.
4 sets, 10-12 reps (Perform a quarter rep, followed by a full rep. That counts as one.)
2
Superset
Hammer Curls
4 sets, 10-12 reps
Close-Grip Barbell Bench Press
4 sets, 10-12 reps (3-sec. negative for each rep)
3
Giant Set
If supersets or giant sets aren't an option for any of the pairings due to equipment availability, perform straight sets.
Incline Dumbbell Curl
4 sets, 10-12 reps
Lying Dumbbell Tricep Extension
Quarter-rep method.
4 sets, 10-12 reps
Reverse Barbell Curl
21 method.
4 sets, 10-12 reps
Triceps Pushdown - Rope Attachment
4 sets, 10-12 reps
4
Cardio Circuit 2
Rotate for 15 min.
Walking, Treadmill
1 set, 30 sec
Jogging-Treadmill
1 set, 1 min
Running, Treadmill
1 set, 30 sec

Week 8, Day 6: Rest



Week 7, Day 4: Legs And Core Circuit 2
1
Cardio Circuit 1
Perform 3 rounds
Overhead Slam
3 sets, 1 mins
Mountain Climbers
3 sets, 1 mins
Bodyweight Squat
3 sets, 1 mins
Single-Cone Sprint Drill
or Shuttle Run.
3 sets, 1 mins
Spiderman Push-Up
3 sets, 1 mins
2
Core Circuit 2
Perform 5 rounds
Jackknife Sit-Up
5 sets, 20 reps (or failure)
Russian Twist
5 sets, 20 reps (or failure)
Decline Crunch
5 sets, 20 reps (or failure)
Plank
5 sets, 1 mins (or failure)

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