12 sets total per workout 3-5 days per week – Condition your heart through full-body exercise to gain stamina and burn calories. Get ready for battle!
Main Lift – Progression Scheme
Main-lift – 3×10 – 72.5% 1RM – rest 1 minute 53 seconds
Add 2.5-5 pounds to the 1RM% every week to the 3×10 set.
Main Lifts On Days Below
Day 1 – Back Abs – One Arm Cable Machine Half Kneeling High Row & Plank Two Arm
Day 3 – Legs and Shoulders – Barbell Romanian Deadlift & Kettlebell Swing
Day 5 – Chest Arms – Flat Dumbbell Bench Press Pronation & Run/HITT
Weekly Split – Weeks 1-4
A Day 1 – Back Abs
B Day 2 – Aerobic Cardio
C Day 3 – Legs and Shoulders
D Day 4 – Daily Stretches and Rest Day
E Day 5 – Chest Arms
F Day 6 – Aerobic Cardio
G Day 7 – Daily Stretches and Rest Day
A Day 1 – Back Abs
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Main Lift
Warm Up
One Arm Cable Machine Half Kneeling High Row 1×21 (21 per arm)
Superset
Plank Two Arm 1×30 second Isometric Hold – rest 45 seconds
One Arm Cable Machine Half Kneeling High Row 1×15 (15 per arm)
Superset
Plank Two Arm 1×45 second Isometric Hold – rest 1 minute 30 seconds
Working Sets
One Arm Cable Machine Half Kneeling High Row 3×10 (10 per arm) – 1/1/2
Superset
Plank Two Arm 3×45 second Isometric Hold – rest 1 minute 53 seconds
Accessories Compound
Back Extension or GHD Bodyweight 2×12 – 1/1/1
Superset
Air Skier Sprint 2×35 seconds or Burpees 2×10 – rest 1 minute 45 seconds
Lying Leg Lift 2×21 – 1/1/2
Superset
Air Skier Sprint 2×30 seconds or Burpees 2×10 – rest 45 seconds
Back Extension or GHD Bodyweight 1×8 – 1/2/1
Superset
Lying Leg Lift 1×30 – 1/1/1 – rest 2 minutes
B Day 2 – Aerobic Cardio
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
15-20 minutes of either Swimming, Biking, or Elliptical.
C Day 3 – Legs and Shoulders
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Main Lift
Warm Up
Barbell Romanian Deadlift 1×21
Superset
Kettlebell Swing 1×15 – rest 45 seconds
Barbell Romanian Deadlift 1×15
Superset
Kettlebell Swing 1×15 – rest 1 minute 30 seconds
Working Sets
Barbell Romanian Deadlift 3×10 – 1/0/2 – rest 1 minute 53 seconds
Accessories Compound
Dumbbell Bulgarian Split Squats 3×12 – 1/1/1 – do this body weight if adding weight is too hard.
Superset
Standing Dumbbell Up-right Row 3×15 – 1/0/1
Superset
Kettlebell Swing 3×10 – rest 1 minute 53 seconds
D Day 4 – Daily Stretches
Daily Stretches – Follow this Video!
E Day 5 – Chest Arms
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Shoulder Taps 2×30
Main Lift
Warm Up
Flat Dumbbell Bench Press Pronation 1×21 – 1/0/1
Superset
Air Rower Sprint 1×15 seconds or Burpees 1×8 – rest 45 seconds
Flat Dumbbell Bench Press Pronation 1×15 – 1/0/1
Superset
Air Rower Sprint 1×20 seconds or Burpees 1×8 – rest 1 minute 30 seconds
Working Sets
Flat Dumbbell Bench Press Pronation 3×10 – 2/0/1
Superset
Air Rower Sprint 3×35 seconds or Burpees 3×10 – rest 1 minute 53 seconds
Accessories Compound
Push-Ups 3×12 – do them on the knees if needed
Superset
Standing Dumbbell Curls Supination 3×15 – 2/1/2 – rest 1 minute 45 seconds
Cable Machine One Arm Pushdowns Supination 3×8 – 1/0/1 – rest 0 alternate arms each set
F Day 6 – Aerobic Cardio
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
15-20 minutes of either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!