Loosing Weight
Looking to transform and shred the pounds? With this fast-paced fitness attack plan, you can torch that body fat, build muscle, and boost your strength. It's an intense, six-week plan composing of six workouts per week with a three-phase nutrition guidance plan. To achieve this goal, your diet is the number one priority. After all, you are trying to loose the weight so you need to pay close attention to your daily nutrition intake. It won't be easy, but you want results so prepare yourself for six weeks of intense workouts and for the ultimate combination of burn and build. You better get started.
Training Brief
This program is a six week program that's broken down into two phases. Each phase is three weeks. Each week of this program, you'll be switching up the rep range and you'll also be training each muscle group twice a week.
In the first week you'll primarily be using multi-joint exercises, lifting weights that will limit you between 9-11 reps per set. the other half of the week you'll be focusing on single- joint exercises, lifting weight that limits you to somewhere between 12- 15 reps per set. moreover, in week two. those first three days, you'll be increasing the weight so the reps drop down to the 6-8 rep range. However, in the second half of the week, the weight drops and the reps drastically increase to between 16-20 reps per set. Furthermore, in the final week. for the first half, the weight jumps back up and the rep range drops to as low as 2-5 reps per set. then in the second half vice versa. However, the reps will be somewhere between 21-30 reps per set!
To make this even more insane, you're going to be performing cardio acceleration between each set. This is the main key to this entire program. Now you don't necessarily need to jump back and fourth from the bench to the treadmill, you just need to keep active on the spot for a minute or less.
Nutrition Brief
Similarly to your training, the nutrition segment will be divided into three distinct phases. Each phase will consist of alterations to the amounts of carbohydrates and calories. Your daily intake of protein and fat will remain consistent throughout. However, your carb intake will gradually drop, therefore also causing your overall calories to take a toll. In Phases 1 and 2, your calorie intake will differ between your training days and rest days, for on your rest days you won't ingest a pre- or post-workout meal.Whereas, in phase 3, you will have more calories on your rest days than on workout days due to a potential decrease in leptin levels when you drop your carb intake down to 0.5 grams per pound of body weight. Leptin is crucial for maintaining your metabolic rate which is the goal. Below you'll see a table which states the values of nutrition per pound of body weight for each phase.
| ... | Protein | Fat | Carbs |
|---|---|---|---|
| Phase 1 | 1.5g | 0.5g | 1.5g |
| Phase 2 | 1.5g | 0.5g | 1g |
| Phase 3 | 1.5g | 0.5g | 0.5g |
6-week workout plan
chest triceps and abs
Let's LIFT
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Remember, you'll be performing cardio acceleration between each working set of the current exercise and then have a short rest period of around a minute between exercises.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 02 | incline dumbbell press | 03 | 9-11 |
| running in place | 01 | 1min | |
| 03 | decline smith press | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 04 | dips | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 05 | close grip barbell bench press | 04 | 9-11 |
| running in place | 01 | 1min | |
| 06 | cable crunches | 03 | 9-11 |
| kettlebell swings | 01 | 1min |
delts and legs
You came back!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 02 | alternating dumbbell press | 03 | 9-11 |
| running in place | 01 | 1min | |
| 03 | smith machine up-right row | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell squats | 04 | 9-11 |
| battling ropes | 01 | 1min | |
| 05 | barbell deadlift | 03 | 9-11 |
| running in place | 01 | 1min | |
| 06 | walking lunges | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 07 | standing calf raises | 03 | 9-11 |
| bench step ups | 01 | 1min |
back and biceps
no slackin' on the job
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 02 | seated cable row | 03 | 9-11 |
| running in place | 01 | 1min | |
| 03 | bent over dumbbell row | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 04 | 9-11 |
| dumbbell step ups | 01 | 1min | |
| 05 | barbell bicep curls | 03 | 9-11 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 07 | palm down barbell curls | 03 | 9-11 |
| battling rope | 01 | 1min | |
| 08 | hammer curls | 03 | 9-11 |
| running in place | 01 | 1min |
chest triceps and abs
get on your feet
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline dumbbell flyes | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 02 | tricep pushdowns | 03 | 12-15 |
| running in place | 01 | 1min | |
| 03 | barbell bench press | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 04 | standing tricep extensions | 04 | 12-15 |
| bench step ups | 01 | 1min | |
| 05 | cable crossovers | 04 | 12-15 |
| running in place | 01 | 1min | |
| 06 | lying cable extensions | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 07 | ab crunches | 03 | 12-15 |
| battling rope | 01 | 1min | |
| 08 | high-pulley cable side bends | 03 | 12-15 |
| bench step ups | 01 | 1min |
shoulders and legs
Day 5 well done!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | side lateral raises | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 02 | standing overhead press | 03 | 12-15 |
| running in place | 01 | 1min | |
| 03 | bent over rear delt raises | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 04 | leg extensions | 04 | 12-15 |
| bench step ups | 01 | 1min | |
| 05 | hamstring curls | 04 | 12-15 |
| running in place | 01 | 1min | |
| 06 | seated calf raises | 03 | 12-15 |
| kettlebell swings | 01 | 1min |
back and biceps
how was the first week?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | wide grip lat pulldowns | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 02 | underhand cable pulldowns | 03 | 12-15 |
| running in place | 01 | 1min | |
| 03 | straight arm pulldowns | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 05 | incline dumbbell curls | 03 | 12-15 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 07 | standing barbell curls | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 08 | palms down barbell curls | 03 | 12-15 |
| running in place | 01 | 1min |
chest triceps and abs
movin' on up
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Remember, you'll be performing cardio acceleration between each working set of the current exercise and then have a short rest period of around a minute between exercises.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 02 | incline dumbbell press | 03 | 6-8 |
| running in place | 01 | 1min | |
| 03 | decline smith press | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 04 | dips | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 05 | close grip barbell bench press | 04 | 6-8 |
| running in place | 01 | 1min | |
| 06 | cable crunches | 03 | 6-8 |
| kettlebell swings | 01 | 1min |
delts and legs
keep the ball rolling
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 02 | alternating dumbbell press | 03 | 6-8 |
| running in place | 01 | 1min | |
| 03 | smith machine up-right row | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell squats | 04 | 6-8 |
| battling ropes | 01 | 1min | |
| 05 | barbell deadlift | 03 | 6-8 |
| running in place | 01 | 1min | |
| 06 | walking lunges | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 07 | standing calf raises | 03 | 6-8 |
| bench step ups | 01 | 1min |
back and biceps
this stuff doesn't happen overnight
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 02 | seated cable row | 03 | 6-8 |
| running in place | 01 | 1min | |
| 03 | bent over dumbbell row | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 04 | 6-8 |
| dumbbell step ups | 01 | 1min | |
| 05 | barbell bicep curls | 03 | 6-8 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 07 | palm down barbell curls | 03 | 6-8 |
| battling rope | 01 | 1min | |
| 08 | hammer curls | 03 | 6-8 |
| running in place | 01 | 1min |
chest triceps and abs
let's move it
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline dumbbell flyes | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 02 | tricep pushdowns | 03 | 16-20 |
| running in place | 01 | 1min | |
| 03 | barbell bench press | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 04 | standing tricep extensions | 04 | 16-20 |
| bench step ups | 01 | 1min | |
| 05 | cable crossovers | 04 | 16-20 |
| running in place | 01 | 1min | |
| 06 | lying cable extensions | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 07 | ab crunches | 03 | 16-20 |
| battling rope | 01 | 1min | |
| 08 | high-pulley cable side bends | 03 | 16-20 |
| bench step ups | 01 | 1min |
shoulders and legs
upright rows make em' grow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | side lateral raises | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 02 | standing overhead press | 03 | 16-20 |
| running in place | 01 | 1min | |
| 03 | bent over rear delt raises | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 04 | leg extensions | 04 | 16-20 |
| bench step ups | 01 | 1min | |
| 05 | hamstring curls | 04 | 16-20 |
| running in place | 01 | 1min | |
| 06 | seated calf raises | 03 | 16-20 |
| kettlebell swings | 01 | 1min |
back and biceps
week two out the window!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | wide grip lat pulldowns | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 02 | underhand cable pulldowns | 03 | 16-20 |
| running in place | 01 | 1min | |
| 03 | straight arm pulldowns | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 05 | incline dumbbell curls | 03 | 16-20 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 07 | standing barbell curls | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 08 | palms down barbell curls | 03 | 16-20 |
| running in place | 01 | 1min |
chest triceps and abs
we need more weight!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Remember, you'll be performing cardio acceleration between each working set of the current exercise and then have a short rest period of around a minute between exercises.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 02 | incline dumbbell press | 03 | 2-5 |
| running in place | 01 | 1min | |
| 03 | decline smith press | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 04 | dips | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 05 | close grip barbell bench press | 04 | 2-5 |
| running in place | 01 | 1min | |
| 06 | cable crunches | 03 | 2-5 |
| kettlebell swings | 01 | 1min |
delts and legs
no pain, no gain
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 02 | alternating dumbbell press | 03 | 2-5 |
| running in place | 01 | 1min | |
| 03 | smith machine up-right row | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell squats | 04 | 2-5 |
| battling ropes | 01 | 1min | |
| 05 | barbell deadlift | 03 | 2-5 |
| running in place | 01 | 1min | |
| 06 | walking lunges | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 07 | standing calf raises | 03 | 2-5 |
| bench step ups | 01 | 1min |
back and biceps
hustle for the muscle
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 02 | seated cable row | 03 | 2-5 |
| running in place | 01 | 1min | |
| 03 | bent over dumbbell row | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 04 | 2-5 |
| dumbbell step ups | 01 | 1min | |
| 05 | barbell bicep curls | 03 | 2-5 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 07 | palm down barbell curls | 03 | 2-5 |
| battling rope | 01 | 1min | |
| 08 | hammer curls | 03 | 2-5 |
| running in place | 01 | 1min |
chest triceps and abs
rack up those plates
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline dumbbell flyes | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 02 | tricep pushdowns | 03 | 21-30 |
| running in place | 01 | 1min | |
| 03 | barbell bench press | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 04 | standing tricep extensions | 04 | 21-30 |
| bench step ups | 01 | 1min | |
| 05 | cable crossovers | 04 | 21-30 |
| running in place | 01 | 1min | |
| 06 | lying cable extensions | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 07 | ab crunches | 03 | 21-30 |
| battling rope | 01 | 1min | |
| 08 | high-pulley cable side bends | 03 | 21-30 |
| bench step ups | 01 | 1min |
shoulders and legs
can't cheat if you take a seat
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | side lateral raises | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 02 | standing overhead press | 03 | 21-30 |
| running in place | 01 | 1min | |
| 03 | bent over rear delt raises | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 04 | leg extensions | 04 | 21-30 |
| bench step ups | 01 | 1min | |
| 05 | hamstring curls | 04 | 21-30 |
| running in place | 01 | 1min | |
| 06 | seated calf raises | 03 | 21-30 |
| kettlebell swings | 01 | 1min |
back and biceps
past half way, well done
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | wide grip lat pulldowns | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 02 | underhand cable pulldowns | 03 | 21-30 |
| running in place | 01 | 1min | |
| 03 | straight arm pulldowns | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 05 | incline dumbbell curls | 03 | 21-30 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 07 | standing barbell curls | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 08 | palms down barbell curls | 03 | 21-30 |
| running in place | 01 | 1min |
chest triceps and abs
you're at the half way mark!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Remember, you'll be performing cardio acceleration between each working set of the current exercise and then have a short rest period of around a minute between exercises.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 02 | incline dumbbell press | 03 | 9-11 |
| running in place | 01 | 1min | |
| 03 | decline smith press | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 04 | dips | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 05 | close grip barbell bench press | 04 | 9-11 |
| running in place | 01 | 1min | |
| 06 | cable crunches | 03 | 9-11 |
| kettlebell swings | 01 | 1min |
delts and legs
somebody say legs?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 02 | alternating dumbbell press | 03 | 9-11 |
| running in place | 01 | 1min | |
| 03 | smith machine up-right row | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell squats | 04 | 9-11 |
| battling ropes | 01 | 1min | |
| 05 | barbell deadlift | 03 | 9-11 |
| running in place | 01 | 1min | |
| 06 | walking lunges | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 07 | standing calf raises | 03 | 9-11 |
| bench step ups | 01 | 1min |
back and biceps
move it and lose it
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 04 | 9-11 |
| bench step ups | 01 | 1min | |
| 02 | seated cable row | 03 | 9-11 |
| running in place | 01 | 1min | |
| 03 | bent over dumbbell row | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 04 | 9-11 |
| dumbbell step ups | 01 | 1min | |
| 05 | barbell bicep curls | 03 | 9-11 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 9-11 |
| kettlebell swings | 01 | 1min | |
| 07 | palm down barbell curls | 03 | 9-11 |
| battling rope | 01 | 1min | |
| 08 | hammer curls | 03 | 9-11 |
| running in place | 01 | 1min |
chest triceps and abs
the hunnies love the muscle
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline dumbbell flyes | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 02 | tricep pushdowns | 03 | 12-15 |
| running in place | 01 | 1min | |
| 03 | barbell bench press | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 04 | standing tricep extensions | 04 | 12-15 |
| bench step ups | 01 | 1min | |
| 05 | cable crossovers | 04 | 12-15 |
| running in place | 01 | 1min | |
| 06 | lying cable extensions | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 07 | ab crunches | 03 | 12-15 |
| battling rope | 01 | 1min | |
| 08 | high-pulley cable side bends | 03 | 12-15 |
| bench step ups | 01 | 1min |
shoulders and legs
leaner by the week!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | side lateral raises | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 02 | standing overhead press | 03 | 12-15 |
| running in place | 01 | 1min | |
| 03 | bent over rear delt raises | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 04 | leg extensions | 04 | 12-15 |
| bench step ups | 01 | 1min | |
| 05 | hamstring curls | 04 | 12-15 |
| running in place | 01 | 1min | |
| 06 | seated calf raises | 03 | 12-15 |
| kettlebell swings | 01 | 1min |
back and biceps
finish what you started
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | wide grip lat pulldowns | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 02 | underhand cable pulldowns | 03 | 12-15 |
| running in place | 01 | 1min | |
| 03 | straight arm pulldowns | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 05 | incline dumbbell curls | 03 | 12-15 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 12-15 |
| kettlebell swings | 01 | 1min | |
| 07 | standing barbell curls | 03 | 12-15 |
| bench step ups | 01 | 1min | |
| 08 | palms down barbell curls | 03 | 12-15 |
| running in place | 01 | 1min |
chest triceps and abs
make the transformation happen!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Remember, you'll be performing cardio acceleration between each working set of the current exercise and then have a short rest period of around a minute between exercises.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 02 | incline dumbbell press | 03 | 6-8 |
| running in place | 01 | 1min | |
| 03 | decline smith press | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 04 | dips | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 05 | close grip barbell bench press | 04 | 6-8 |
| running in place | 01 | 1min | |
| 06 | cable crunches | 03 | 6-8 |
| kettlebell swings | 01 | 1min |
delts and legs
pull through these last weeks
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 02 | alternating dumbbell press | 03 | 6-8 |
| running in place | 01 | 1min | |
| 03 | smith machine up-right row | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell squats | 04 | 6-8 |
| battling ropes | 01 | 1min | |
| 05 | barbell deadlift | 03 | 6-8 |
| running in place | 01 | 1min | |
| 06 | walking lunges | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 07 | standing calf raises | 03 | 6-8 |
| bench step ups | 01 | 1min |
back and biceps
not stackin'? you're slacking!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 04 | 6-8 |
| bench step ups | 01 | 1min | |
| 02 | seated cable row | 03 | 6-8 |
| running in place | 01 | 1min | |
| 03 | bent over dumbbell row | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 04 | 6-8 |
| dumbbell step ups | 01 | 1min | |
| 05 | barbell bicep curls | 03 | 6-8 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 6-8 |
| kettlebell swings | 01 | 1min | |
| 07 | palm down barbell curls | 03 | 6-8 |
| battling rope | 01 | 1min | |
| 08 | hammer curls | 03 | 6-8 |
| running in place | 01 | 1min |
chest triceps and abs
the hunnies love the muscle
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline dumbbell flyes | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 02 | tricep pushdowns | 03 | 16-20 |
| running in place | 01 | 1min | |
| 03 | barbell bench press | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 04 | standing tricep extensions | 04 | 16-20 |
| bench step ups | 01 | 1min | |
| 05 | cable crossovers | 04 | 16-20 |
| running in place | 01 | 1min | |
| 06 | lying cable extensions | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 07 | ab crunches | 03 | 16-20 |
| battling rope | 01 | 1min | |
| 08 | high-pulley cable side bends | 03 | 16-20 |
| bench step ups | 01 | 1min |
shoulders and legs
parallel or below make em' grow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | side lateral raises | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 02 | standing overhead press | 03 | 16-20 |
| running in place | 01 | 1min | |
| 03 | bent over rear delt raises | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 04 | leg extensions | 04 | 16-20 |
| bench step ups | 01 | 1min | |
| 05 | hamstring curls | 04 | 16-20 |
| running in place | 01 | 1min | |
| 06 | seated calf raises | 03 | 16-20 |
| kettlebell swings | 01 | 1min |
back and biceps
one more week to go!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | wide grip lat pulldowns | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 02 | underhand cable pulldowns | 03 | 16-20 |
| running in place | 01 | 1min | |
| 03 | straight arm pulldowns | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 05 | incline dumbbell curls | 03 | 16-20 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 16-20 |
| kettlebell swings | 01 | 1min | |
| 07 | standing barbell curls | 03 | 16-20 |
| bench step ups | 01 | 1min | |
| 08 | palms down barbell curls | 03 | 16-20 |
| running in place | 01 | 1min |
chest triceps and abs
the finale...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
Remember, you'll be performing cardio acceleration between each working set of the current exercise and then have a short rest period of around a minute between exercises.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 02 | incline dumbbell press | 03 | 2-5 |
| running in place | 01 | 1min | |
| 03 | decline smith press | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 04 | dips | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 05 | close grip barbell bench press | 04 | 2-5 |
| running in place | 01 | 1min | |
| 06 | cable crunches | 03 | 2-5 |
| kettlebell swings | 01 | 1min |
delts and legs
let's cross this off the list
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell shoulder press | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 02 | alternating dumbbell press | 03 | 2-5 |
| running in place | 01 | 1min | |
| 03 | smith machine up-right row | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell squats | 04 | 2-5 |
| battling ropes | 01 | 1min | |
| 05 | barbell deadlift | 03 | 2-5 |
| running in place | 01 | 1min | |
| 06 | walking lunges | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 07 | standing calf raises | 03 | 2-5 |
| bench step ups | 01 | 1min |
back and biceps
excuses won't burn calories
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | bent over barbell row | 04 | 2-5 |
| bench step ups | 01 | 1min | |
| 02 | seated cable row | 03 | 2-5 |
| running in place | 01 | 1min | |
| 03 | bent over dumbbell row | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 04 | 2-5 |
| dumbbell step ups | 01 | 1min | |
| 05 | barbell bicep curls | 03 | 2-5 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 2-5 |
| kettlebell swings | 01 | 1min | |
| 07 | palm down barbell curls | 03 | 2-5 |
| battling rope | 01 | 1min | |
| 08 | hammer curls | 03 | 2-5 |
| running in place | 01 | 1min |
chest triceps and abs
the hunnies love the muscle
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | incline dumbbell flyes | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 02 | tricep pushdowns | 03 | 21-30 |
| running in place | 01 | 1min | |
| 03 | barbell bench press | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 04 | standing tricep extensions | 04 | 21-30 |
| bench step ups | 01 | 1min | |
| 05 | cable crossovers | 04 | 21-30 |
| running in place | 01 | 1min | |
| 06 | lying cable extensions | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 07 | ab crunches | 03 | 21-30 |
| battling rope | 01 | 1min | |
| 08 | high-pulley cable side bends | 03 | 21-30 |
| bench step ups | 01 | 1min |
shoulders and legs
make this one count!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | side lateral raises | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 02 | standing overhead press | 03 | 21-30 |
| running in place | 01 | 1min | |
| 03 | bent over rear delt raises | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 04 | leg extensions | 04 | 21-30 |
| bench step ups | 01 | 1min | |
| 05 | hamstring curls | 04 | 21-30 |
| running in place | 01 | 1min | |
| 06 | seated calf raises | 03 | 21-30 |
| kettlebell swings | 01 | 1min |
back and biceps
congratulations
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | wide grip lat pulldowns | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 02 | underhand cable pulldowns | 03 | 21-30 |
| running in place | 01 | 1min | |
| 03 | straight arm pulldowns | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 04 | barbell shrugs | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 05 | incline dumbbell curls | 03 | 21-30 |
| running in place | 01 | 1min | |
| 06 | preacher curls | 03 | 21-30 |
| kettlebell swings | 01 | 1min | |
| 07 | standing barbell curls | 03 | 21-30 |
| bench step ups | 01 | 1min | |
| 08 | palms down barbell curls | 03 | 21-30 |
| running in place | 01 | 1min |