10-Week Workout

Exercise database Warm-up exercises Exercise Video demo Regression Progression Holding onto a railing, squat down until you Rail stretch feel a stretch in your back and arms https://www. youtube. Good mornings com/watch? v=YA- h3n9L4YU https://www. youtube. Swoops com/watch? v=l5NPdV6C1D E https://www. youtube. Calf stretch com/watch? v=TVwffV2M_h Q https://www. Shoulder pass youtube. throughs com/watch? v=l5I_E0_My5s

Core / Balance / Bodyweight exercises Exercise Video demo Regression Progression https://www. youtube. Cat/cow com/watch? v=OAGO8Ybea wg In starting position, smash your lower https://www. back into the youtube. floor and hold Dead bugs com/watch? for 10-20 v=4XLEnwUr1d seconds. Do 8 not perform the arm and leg movements In starting position, engage your lower back as https://www. you would in youtube. Bird dogs the dead bug com/watch? and hold for v=wiFNA3sqjCA 10-20 seconds. Do not perform the arm and leg movements https://www. Perform the youtube. plank on a ball Planks com/watch? up against a Hold for longer v=feE0RCgWAU wall for s&t=2s stability Perform the https://www. pushup on your Increase the youtube. Pushups knees or number of com/watch? against the wall pushups v=_l3ySVKYVJ8 or stair railing Perform the pull-up on a barbell with https://www. feet on the Increase the youtube. ground. The number of pull- Pull-ups com/watch? farther away ups or slowly v=HRV5YKKaeV your feet are, lower yourself w the more after each rep. difficult the movement will be. Perform the chin-up on a barbell with Increase the feet on the https://www. number of ground. The youtube. chin-ups or Chin-ups farther away com/watch? slowly lower your feet are, v=qVztO-F-IwI yourself after the more each rep. difficult the movement will be. Sit on a bench or chair and https://www. walk your feet youtube. out or in as Dips com/watch? needed to v=eERwCQHZqf make the A movement easier or harder. https://www. Perform the youtube. Glute bridge movement on a com/watch? stability ball. v=_leI4qFfPVw Resistance exercises Exercise Video demo Regression Progression Notes Hack squat https://www. machine, youtube. bodyweight or Increase weight Barbell Squat com/watch? goblet squat or reps v=ultWZbUMPL with a 8 dumbbell https://www. Perform the youtube. Increase weight Front squat movement com/watch? or reps with dumbbells v=m4ytaCJZpl0 https://www. youtube. Dumbbell chest Increase weight Bench press com/watch? press or reps v=XSza8hVTlm M https://www. youtube. Dumbbell Increase weight Overhead press com/watch? overhead press or reps v=xe19t2_6yis For proper https://www. setup: https: youtube. Dumbbell or //www. Increase weight Deadlift com/watch? kettlebell youtube. or reps v=op9kVnSso6 deadlift com/watch? Q v=wYREQkVtvE c https://www. youtube. Perform the Romanian Increase weight com/watch? movement deadlift or reps v=JCXUYuzwNr with dumbbells M https://www. Bodyweight youtube. lunge or lunge Increase weight Split squat com/watch? with light or reps v=2C- dumbbells uNgKwPLE https://www. youtube. Increase weight Dumbbell row com/watch? Reduce weight or reps v=6KNmHxw- SpE https://www. Lean against an youtube. Dumbbell incline bench Increase weight com/watch? reverse flys to get in proper or reps v=evXOlgLTPC position w https://www. youtube. Increase weight Bicep curls com/watch? Reduce weight or reps v=cBSD6mQIPQ k https://www. Tricep youtube. Increase weight Reduce weight extension com/watch? or reps v=nRiJVZDpdL0 https://www. youtube. Increase weight Lat pulldown com/watch? Reduce weight or reps v=CAwf7n6Luu c&t=6s https://www. youtube. Increase weight Cable rows Reduce weight com/watch? or reps v=GZbfZ033f74 https://www. youtube. Increase weight Hip thrust Reduce weight com/watch? or reps v=pUdIL5x0fWg https://www. youtube. Use dumbbells Increase weight Power clean com/watch? instead of or reps v=GVt4uQ0sDJ barbell E

HIIT circuit exercises Exercise Video demo Regression Progression Notes https://www. youtube. Ball slams com/watch? Reduce weight Increase weight v=ePo39a3mSf k https://www. Kettlebell youtube. Reduce weight Increase weight swing com/watch? v=YSxHifyI6s8 https://www. youtube. Cut time or rest Increase time Battle ropes com/watch? longer in or sets v=R7EOq0GOSx between sets 0 https://www. youtube. Dumbbell com/watch? Reduce weight Increase weight thrusters v=M5gEwLTtW bg https://www. youtube. Cut repetitions Mountain Increase time com/watch? or rest longer climbers or sets v=nmwgirgXLY in between sets M https://www. youtube. Cut repetitions Increase time Burpees com/watch? or rest longer or sets v=TU8QYVW0g in between sets DU https://www. youtube. Find a lower Box jump com/watch? jump box v=52r_Ul5k03g

Cool down exercises Exercise Video demo https://www. youtube. Stretches com/watch? v=Ji9vKgfWK88 https://www. youtube. Foam roll com/watch? v=Dj4dyWDNg b0 Row or walk on treadmill In week one, we will have two workouts to be completed. These are meant to take you through some of the movements that you will be doing over the next ten weeks and establish some baseline weights from which to start. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout Goal: Introduction of movements and establish baseline weights Workout Goal: Introduction of movements and establish baseline weights

Warm-up Warm-up Exercise Reps Duration Exercise Sets Duration Cardio Warm- Cardio Warm- up: walk, row, 5 minutes up: walk, row, 5 minutes or bike or bike Hold for 10-15 Hold for 10-15 Rail stretch 10 Rail stretch 10 seconds seconds Hold for 10-15 Hold for 10-15 Good mornings 10 Good mornings 10 seconds seconds Hold for 10-15 Hold for 10-15 Calf stretch 4 Calf stretch 4 seconds seconds Shoulder roll- Shoulder roll- 10 10 outs outs

Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes If you cannot If you cannot keep your back keep your back smashed into smashed into the floor when the floor when performing the performing the movement, movement, begin in the begin in the Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds starting starting position and position and smash your smash your lower back into lower back into the floor and the floor and hold for 15-20 hold for 15-20 seconds. seconds. Cat/Cow 2 10 Cat/Cow 2 10 Hold for 30 Plank 2 seconds

Resistance Resistance Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo group group Find weights that are about 75% effort or a 7 for a rate of perceived exertion (RPE) Find weights that are about 75% effort or a 7 for a rate of perceived exertion (RPE) Dumbbell chest Dumbbell Shoulders and press OR bench 2 12 Chest and arms 2 12 overhead press arms press Goblet squat or Legs and Split squats or Legs and 2 12 2 12 barbell squat posterior chain lunges posterior chain Dumbbell row 2 12 Arms Bicep curls 2 12 Arms Tricep Dumbbell flys 2 12 Back and arms 2 12 Arms extension Glute bridge or Dumbbell Legs and Legs and barbell hip 2 12 deadlift or 2 12 posterior chain posterior chain thrusts barbell deadlift

HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes For this workout, you will run up and down a flight of stairs then complete 10 burpees. After the burpees, rest for 60-90 seconds then repeat the circuit again for This workout is three rounds of each movement. Rest in between each round. a total of three rounds. Kettlebell Stairs 1 flight 3 10 3 swings Burpees 10 3 85% 60 seconds Ball slams 10 3 60 seconds

Cool down Cool down Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Foam roll Foam roll In week two, we have three workouts to be completed. These are meant to build upon some of the movements from week one as well as introduce new movements. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout Goal: Increase volume over week one with more repetitions, but staying at the same Workout Goal: Increase volume over week one with more repetitions, but staying at the same Workout Goal: Introduction of movements and establish baseline weights weights as last week. weights as last week.

Warm-up Warm-up Warm-up Exercise Reps Duration Exercise Sets Duration Exercise Sets Duration Cardio Warm- Cardio Warm- Cardio Warm- up: walk, row, 5 minutes up: walk, row, 5 minutes up: walk, row, 5 minutes or bike or bike or bike Hold for 10-15 Hold for 10-15 Cliffhanger Hold for 10-15 Rail stretch 10 Rail stretch 10 10 seconds seconds stretch seconds Hold for 10-15 Hold for 10-15 Hold for 10-15 Good mornings 10 Good mornings 10 Good mornings 10 seconds seconds seconds Hold for 10-15 Hold for 10-15 Hold for 10-15 Calf stretch 4 Calf stretch 4 Calf stretch 4 seconds seconds seconds Shoulder roll- Shoulder roll- Shoulder roll- 10 10 10 outs outs outs

Resistance Resistance Resistance Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group Find weights that are about 75% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 75% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 75% effort or a 7 for a rate of perceived exertion (RPE) Dumbbell chest Dumbbell Shoulders and Barbell squat Legs and press OR bench 2 15 Chest and arms 2 15 2 15 overhead press arms or goblet squat posterior chain press Goblet squat or Legs and Split squats or Legs and Shoulders and 2 15 2 15 Lat pulldown 2 15 barbell squat posterior chain lunges posterior chain back Cable seated Dumbbell row 2 15 Arms Bicep curls 2 15 Arms 2 15 Back row Reverse Tricep Romanian Legs and 2 15 Back and arms 2 15 Arms 2 15 dumbbell flys extension deadlift posterior chain Glute bridge or Dumbbell Legs and Legs and barbell hip 2 15 deadlift or 2 15 posterior chain posterior chain thrusts barbell deadlift

HIIT circuit HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Find the stair climber in your gym and go for 10-15 minutes. If no stair climber, walk Ten reps of each movement. Rest after the burpees then go onto the next round. This workout is three rounds of each movement. Rest in between each round. at an incline on the treadmill Kettlebell 10 3 Burpees 10 3 Stair climber 10 minutes swings Dumbbell 10 3 Battle ropes 30 seconds 3 thrusters Mountain Burpees 10 3 60-90 seconds 10 3 60-90 seconds climbers

Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll There are three workouts in week three. We build in volume on our strength movements by adding weight and sets. We also introduce new bodyweight movements. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout Goal: Increase volume over week two with more sets and heavier weight. Workout Goal: Increase volume over week two with more sets and heavier weight. Workout Goal: Increase volume over week two with more sets and heavier weight.

Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Hold for 30 Pushup 3 5 Plank 2 Bird dog 2 10 seconds Pullup or chin- 2 5 up Resistance Resistance Resistance Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Dumbbell chest Dumbbell Shoulders and Barbell squat Legs and press OR bench 3 10 Chest and arms 3 10 3 10 overhead press arms or goblet squat posterior chain press Goblet squat or Legs and Split squats or Legs and Shoulders and 3 10 3 10 Lat pulldown 3 10 barbell squat posterior chain lunges posterior chain back Cable seated Dumbbell row 3 10 Arms Bicep curls 3 10 Arms 3 10 Back row Reverse Tricep Romanian Legs and 3 10 Back and arms 3 10 Arms 3 10 dumbbell flys extension deadlift posterior chain Glute bridge or Dumbbell Legs and Legs and barbell hip 3 10 deadlift or 3 10 posterior chain posterior chain thrusts barbell deadlift

HIIT circuit HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Three rounds of each movement. Rest in between rounds This workout is three rounds of each movement. Rest in between each round. All out sprint for 100 yards. Rest 2-3 minutes in between each sprint Ball slams 10 3 Jumping jacks 10 3 Sprints 5 Dumbbell 10 3 60-90 seconds Battle ropes 30 seconds 3 thrusters Burpees 10 3 60-90 seconds

Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll There are three workouts in week four. We continue to build in volume on our strength movements by adding weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift. We change up our rep scheme on the accessory lifts, but stay at lighter weights. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout Goal: Increase volume over week three with heavier weight. Workout Goal: Increase volume over week three with heavier weight. Workout Goal: Increase volume over week three with heavier weight.

Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Hold for 30 Pushups 3 5 Plank 2 Bird dog 2 10 seconds Pullup or chin- 2 5 up Resistance Resistance Resistance Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. Dumbbell chest Dumbbell Shoulders and Barbell squat Legs and press OR bench 3 5 Chest and arms 3 5 3 5 overhead press arms or goblet squat posterior chain press Goblet squat or Legs and Split squats or Legs and Shoulders and 3 5 3 8 Lat pulldown 3 8 barbell squat posterior chain lunges posterior chain back Cable seated Dumbbell row 3 8 Arms Bicep curls 3 8 Arms 3 8 Back row Reverse Tricep Romanian Legs and 3 8 Back and arms 3 8 Arms 3 5 dumbbell flys extension deadlift posterior chain Glute bridge or Dumbbell Legs and Legs and barbell hip 3 8 deadlift or 3 5 posterior chain posterior chain thrusts barbell deadlift

HIIT circuit HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Three rounds of each movement. Rest in between rounds No HIIT this workout Four rounds of each movement. Rest in between rounds. Kettlebell Plank 30 seconds 3 25 4 swings Wall sits 60 seconds 3 60-90 seconds Battle ropes 30 seconds 4 Stairs 1 flight 4

Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll We change things up quite a bit in week five. We continue to build in volume on our strength movements by adding weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift. We alternate these movements every other workout, adding weight each workout. Accessory lifts are still programmed, but are very much optional as you feel you need to rest and recover. HIIT workouts become easier. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout D Workout Goal: Increase volume over week four with heavier weight. Workout Goal: Increase volume over week four with heavier weight. Workout Goal: Increase volume over week four with heavier weight. Workout Goal: Increase volume over week four with heavier weight.

Warm-up Warm-up Warm-up Warm-up Exercise Reps Duration Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Cardio Warm- Cardio Warm- Cardio Warm- Cardio Warm- up: walk, row, 5 minutes up: walk, row, 5 minutes up: walk, row, 5 minutes up: walk, row, 5 minutes or bike or bike or bike or bike Hold for 10-15 Hold for 10-15 Cliffhanger Hold for 10-15 Cliffhanger Hold for 10-15 Rail stretch 10 Rail stretch 10 10 10 seconds seconds stretch seconds stretch seconds Hold for 10-15 Hold for 10-15 Hold for 10-15 Hold for 10-15 Good mornings 10 Good mornings 10 Good mornings 10 Good mornings 10 seconds seconds seconds seconds Hold for 10-15 Hold for 10-15 Hold for 10-15 Hold for 10-15 Calf stretch 4 Calf stretch 4 Calf stretch 4 Calf stretch 4 seconds seconds seconds seconds Shoulder roll- Shoulder roll- Shoulder roll- Shoulder roll- 10 10 10 10 outs outs outs outs

Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Bird dog 2 10

Resistance Resistance Resistance Resistance Target muscle Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group group Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 85% effort or a 8 for a rate of perceived exertion (RPE) for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. Dumbbell chest Dumbbell chest Dumbbell Shoulders and Dumbbell Shoulders and press OR bench 3 5 Chest and arms 3 5 press OR bench 3 5 Chest and arms 3 5 overhead press arms overhead press arms press press Dumbbell Dumbbell Goblet squat or Legs and Legs and Goblet squat or Legs and Legs and 3 5 deadlift or 1 5 3 5 deadlift or 1 5 barbell squat posterior chain posterior chain barbell squat posterior chain posterior chain barbell deadlift barbell deadlift Dumbbell row 3 8 Arms Lat pulldowns 3 8 Back Dumbbell row 3 8 Arms Lat pulldowns 3 8 Back Reverse Cable seated Reverse Cable seated 3 8 Back and arms 3 8 Back 3 8 Back and arms 3 8 Back dumbbell flys row dumbbell flys row

HIIT circuit HIIT circuit HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes No HIIT this workout Keep these light and low intensity No HIIT this workout Keep these light and low intensity Pullups or Pullups or 5 3 5 3 chinups chinups Pushups 5 3 Pushups 5 3

Cool down Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll Foam roll You're not crazy. Week six is exactly like week five. And, spoiler alert, so is week seven. We continue to build in volume on our strength movements by adding weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift. We alternate these movements every other workout, adding weight each workout. Accessory lifts are still programmed, but are very much optional as you feel you need to rest and recover. HIIT workouts become easier. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout D Workout Goal: Increase volume over week five with heavier weight. Workout Goal: Increase volume over week five with heavier weight. Workout Goal: Increase volume over week five with heavier weight. Workout Goal: Increase volume over week five with heavier weight.

Cool down Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll Foam roll This is the peak week of this 10-week period. Weights should be heavy and you should need 2-3 minutes in between sets to recover. We continue to build in volume on our strength movements by adding weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift. We alternate these movements every other workout, adding weight each workout. Accessory lifts are still programmed, but are very much optional as you feel you need to rest and recover. No HIIT workouts this week. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout D Workout Goal: Increase volume over week six with heavier weight. Workout Goal: Increase volume over week six with heavier weight. Workout Goal: Increase volume over week six with heavier weight. Workout Goal: Increase volume over week six with heavier weight.

Resistance Resistance Resistance Resistance Target muscle Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group group Find weights that are about 90% effort or a 9 for a rate of perceived exertion (RPE) Find weights that are about 90% effort or a 9 for a rate of perceived exertion (RPE) Find weights that are about 90% effort or a 9 for a rate of perceived exertion (RPE) Find weights that are about 90% effort or a 9 for a rate of perceived exertion (RPE) for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts for the "big four" lifts - bench press, squat, overhead press, and deadlift. Other lifts stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. stay at a lighter weight -- about a 6 RPE. Dumbbell chest Dumbbell chest Dumbbell Shoulders and Dumbbell Shoulders and press OR bench 3 5 Chest and arms 3 5 press OR bench 3 5 Chest and arms 3 5 overhead press arms overhead press arms press press Dumbbell Dumbbell Goblet squat or Legs and Legs and Goblet squat or Legs and Legs and 3 5 deadlift or 1 5 3 5 deadlift or 1 5 barbell squat posterior chain posterior chain barbell squat posterior chain posterior chain barbell deadlift barbell deadlift Dumbbell row 3 8 Arms Lat pulldowns 3 8 Back Dumbbell row 3 8 Arms Lat pulldowns 3 8 Back Reverse Cable seated Reverse Cable seated 3 8 Back and arms 3 8 Back 3 8 Back and arms 3 8 Back dumbbell flys row dumbbell flys row

HIIT circuit HIIT circuit HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes No HIIT this workout No HIIT this workout No HIIT this workout No HIIT this workout

Cool down Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll Foam roll Week eight is a much needed deload week with three workouts. We back off weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift. We add accessory movements and HIIT movements back into the routine. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout Goal: Deload and recover Workout Goal: Deload and recover Workout Goal: Deload and recover

Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Hold for 30 Pushup 3 5 Plank 2 Bird dog 2 10 seconds Pullup or chin- 2 5 up Resistance Resistance Resistance Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group Find weights that are about 70% effort or a 7 for a rate of perceived exertion (RPE) Find weights that are about 70% effort or a 7 for a rate of perceived exertion (RPE) Find weights that are about 70% effort or a 7 for a rate of perceived exertion (RPE) Dumbbell chest Dumbbell Shoulders and Barbell squat Legs and press OR bench 3 10 Chest and arms 3 10 3 10 overhead press arms or goblet squat posterior chain press Goblet squat or Legs and Split squats or Legs and Shoulders and 3 10 3 10 Lat pulldown 3 10 barbell squat posterior chain lunges posterior chain back Cable seated Dumbbell row 3 10 Arms Bicep curls 3 10 Arms 3 10 Back row Reverse Tricep Romanian Legs and 3 10 Back and arms 3 10 Arms 3 10 dumbbell flys extension deadlift posterior chain Glute bridge or Dumbbell Legs and Legs and barbell hip 3 10 deadlift or 3 10 posterior chain posterior chain thrusts barbell deadlift

Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll In week nine we begin to build back up in weight. We increase weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift -- but drop down the reps. We add accessory movements and HIIT movements back into the routine. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout Goal: Begin to build back up in volume Workout Goal: Begin to build back up in volume Workout Goal: Begin to build back up in volume

Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Hold for 30 Pushup 3 5 Plank 2 Bird dog 2 10 seconds Pullup or chin- 2 5 up Resistance Resistance Resistance Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Dumbbell chest Dumbbell Shoulders and Barbell squat Legs and press OR bench 3 8 Chest and arms 3 8 3 10 overhead press arms or goblet squat posterior chain press Goblet squat or Legs and Split squats or Legs and Shoulders and 3 8 3 10 Lat pulldown 3 10 barbell squat posterior chain lunges posterior chain back Cable seated Dumbbell row 3 10 Arms Bicep curls 3 10 Arms 3 10 Back row Reverse Tricep Romanian Legs and 3 10 Back and arms 3 10 Arms 3 10 dumbbell flys extension deadlift posterior chain Glute bridge or Dumbbell Legs and Legs and barbell hip 3 10 deadlift or 3 6 posterior chain posterior chain thrusts barbell deadlift

Cool down Cool down Cool down Exercise Sets Duration Exercise Sets Duration Exercise Sets Duration Child's pose 2 30 seconds Child's pose 2 30 seconds Child's pose 2 30 seconds Static stretches Static stretches Static stretches Foam roll Foam roll Foam roll In week ten we should be feeling fully recovered and refreshed. You have the option to continue increasing weight on the "big four" lifts -- squats, bench press, overhead press, and deadlift -- or to test your one rep max. Keep it fun and safe. We introduce a couple of new power movements -- the power clean and box jump. If there is a movement you are uncomfortable with or cannot perform due to injury, consult the exercise database sheet for alternatives. Likewise, if a movement is too difficult or too easy, you can regress or progress the movement as needed. If you have any questions or concerns, please do not hesitate to reach out to me: [email protected].

Workout A Workout B Workout C Workout Goal: Continue to build back up in volume Workout Goal: Begin to build back up in volume Workout Goal: Begin to build back up in volume

Core / Balance / Bodyweight Core / Balance / Bodyweight Core / Balance / Bodyweight Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Exercise Sets Reps Rest Notes Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Dead bugs 3 10 20 seconds Cat/Cow 2 10 Cat/Cow 2 10 Cat/Cow 2 10 Hold for 30 Pushup 3 5 Plank 2 Bird dog 2 10 seconds Pullup or chin- 2 5 up Resistance Resistance Resistance Target muscle Target muscle Target muscle Exercise Sets Reps Weight Rest Exercise Sets Reps Intensity Tempo Exercise Sets Reps Intensity Tempo group group group Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Find weights that are about 80% effort or a 8 for a rate of perceived exertion (RPE) Dumbbell chest Shoulders and Barbell squat Legs and press OR bench 3 8 OR 1 Rep max Chest and arms Overhead press 3 8 OR 1 Rep max 3 10 arms or goblet squat posterior chain press Goblet squat or Legs and Split squats or Legs and Shoulders and 3 8 OR 1 Rep max 3 10 Lat pulldown 3 10 barbell squat posterior chain lunges posterior chain back Cable seated Dumbbell row 3 10 Arms Bicep curls 3 10 Arms 3 10 Back row Reverse Tricep Legs and 3 10 Back and arms 3 10 Arms Power clean 3 5 dumbbell flys extension posterior chain Glute bridge or Dumbbell Legs and Legs and barbell hip 3 10 deadlift or 3 8 OR 1 Rep max posterior chain posterior chain thrusts barbell deadlift

HIIT circuit HIIT circuit HIIT circuit Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes Exercise Reps Rounds Intensity Rest Notes This workout has three movements you are very familiar with by this point. First 5 rounds of each movement. Rest in between rounds. This workout is three rounds of each movement. Rest in between each round. round is 10 reps of each movement. Then 9 reps. Then 8... and so on til you do 1 rep of each movement. Pace yourself and rest as needed. Kettlebell Stairs 1 flight 5 Box jump 10 3 10! swings Burpees 10 5 60 seconds Ball slams 10 3 60 seconds Ball slams 10! Burpees 10!