Daily Exercise
Monday
(HIIT & LEGS)
Tuesday
(CH & TRI)
Wednesday
(BA & CORE)
Thursday
(HIIT & LEGS)
Friday
(CH, BA & BI)
Saturday
(HIIT & SH)
Sunday
(CH, BA & CORE)
Rules & Goals
HIIT & Legs
Back
HIIT
HIIT Timer 1
(20/10 x8 x1)
HIIT Timer 2
(20/20 x8 x2)
HIIT Timer 3
(30/30 x10)
HIIT Timer 4
(20/40 x10)
Legs
100 Squats
(100x - Body)
-or-
Split Squats
(25x - 5 lbs)
Switch Squats
(25x - Body)
Deadlift Squats
(25x - Body)
Wall Squats
(60s - 5 lbs)
Chest & Triceps
Back
Set 1
Decline Push-Ups
(25x, Body)
Sphinx Push-Ups
(15x, Burg)
Set 2
Military Push-Ups
(25x, Body)
Tricep Extend
(15x, Burg)
Set 3
Push-Ups
(25x, Body)
Stool Dips
(15x, Body)
Set 4
Wide Push-Ups
(Max, Body)
Table Dips
(20x, Body)
Back & Biceps
Back
Set 1
Narrow Pull-Ups
(10x, Body)
Out Curls
(15x, 25 lbs)
Set 2
Heavy Pants
(15x, 3-Band)
7-7-7 Curls
(15x, 25 lbs)
Set 3
Wide Pull-Ups
(10x, Body)
Static Curls
(8x, 25 lbs)
Set 4
Lawnmowers
(15x, 3-Band)
Normal Curls
(15x, 25 lbs)
Set 5
Chin-Ups
(Max, Body)
Hammer Curls
(15x, 25 lbs)
Back & Core
Back
Back
Narrow Pull-Ups
(10x, Body)
Heavy Pants
(15x, 3-Band)
Wide Pull-Ups
(10x, Body)
Lawnmowers
(15x, 3-Band)
Chin-Ups
(Max, Body)
Core
Ab Ripper
Superman
HIIT & Legs
Back
HIIT
HIIT Timer 1
(20/10 x8 x1)
HIIT Timer 2
(20/20 x8 x2)
HIIT Timer 3
(30/30 x10)
HIIT Timer 4
(20/40 x10)
Legs
100 Squats
(100x - Body)
-or-
80/20 Speed Squats
(25x - Body)
Step-Back Lunges
(25x - 5 lbs)
Deadlift Squats
(25x - Body)
Wall Squats
(60s - 5 lbs)
Chest, Back & Core
Back
Chest
Max Push-Ups
(2x/R1:50/T:85)
Back
Max Pull-Ups
(2x/R1:10/T:16)
Core
Ab Ripper
Superman
Chest, Back & Biceps
Back
Chest
Max Push-Ups
(2x/R1:50/T:85)
Back
Max Pull-Ups
(2x/R1:10/T:16)
Biceps
Out Curls
(15x, 25 lbs)
7-7-7 Curls
(15x, 25 lbs)
Static Curls
(8x, 25 lbs)
Normal Curls
(15x, 25 lbs)
Hammer Curls
(15x, 25 lbs)
HIIT, Shoulder & Biceps
Back
HIIT
HIIT Timer 1
(20/10 x8 x1)
HIIT Timer 2
(20/20 x8 x2)
HIIT Timer 3
(30/30 x10)
HIIT Timer 4
(20/40 x10)
Shoulders
Pike Press
(20x, Body)
Military Press
(15x, Burg)
Scarecrow + Y
(15x, Red)
In & Out
(15x, Red)
Row + Y
(15x, Red)
Rules & Goals
Back
Rules
4 x Norm 16/8
9pm-1pm, 2,000
2 x Fast 16/8
9pm-1pm, 1,000
1 x Feed 16/8
9pm-1pm, 2,500
Train Fasted
12pm
During: BCAAs
10g
During: Creatine
5g
After: Highest Protein
After: Largest Meal
750 cals
Protein: 90-110g/day
Net Carbs: <30g/day
Goals
Good Food Choices
Food Discipline
Weight Maintained
+/- 5 lbs
Ab Ripper 270
Back
Crunches
(x20)
Hip Rock & Raise
(x20)
L/R Oblique V-Up
(2x20)
Crunchy Frog
(x20)
Leg Lifts
(x20)
V-Up Roll-Up
(x20)
Bicycles
(x20)
L/R Hip-Ups
(2x20)
In & Out (V)
(x20)
Mason Twist
(x50)
HIIT Timer
Back
HR RANGE: 148 bpm (85%) to 175 bmp (100%)
HIIT Timer
Back
HR RANGE: 148 bpm (85%) to 175 bmp (100%)
HIIT Timer
Back
HR RANGE: 148 bpm (85%) to 175 bmp (100%)
HIIT Timer
Back
HR RANGE: 148 bpm (85%) to 175 bmp (100%)
Superman Timer
Back
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