Monday
Lower Body
Front Barbell Squat
70% 1RM
Sets: 5
Reps: 10
Set – 30 seconds
Rest – 2 minutes
Total: 12.5 minutes
Bulgarian Split Squat
65% 1RM
Sets: 3
Reps: 12 - each leg
Set – 30 sec. – each leg = 60 sec.
Rest 2 minutes
Total: 9 minutes
Straight Leg Deadlift
75% 1RM
Sets: 5
Reps: 6
Set – 20 seconds
Rest 90 seconds
Total: 9.17 minutes
Barbell Hip Thrust
65% 1RM
Set: 4
Reps: 12
Set – 30 seconds
Rest 2 minutes
Total: 10 minutes
Swiss Ball Leg Curl
Set: 3
Reps: 15
Set – 45 seconds
Rest 60 seconds
Total: 5.25 minutes
Standing Calf Raise
65% 1RM
Set: 4
Reps: 15
Set – 45 seconds
Rest 1 minutes
Total: 7 minutes
Total Workout: 52.92 minutes
Tuesday
Chest and Back
Barbell Flat Bench Press
65% 1RM
Set: 5
Reps: 10
Set – 30 seconds
Rest 1 minute
Total: 7.5 minutes
Pullups (Bodyweight)
Set: 5
Reps: 12
Set – 36 seconds
Rest 90 seconds
Total: 10.5 minutes
Decline Barbell Bench Press
70% 1RM
Set – 4
Reps: 8
Set – 30 seconds
Rest: 60 seconds
Total: 6 minutes
Seated Cable Rows
70% 1RM
Set – 4
Reps: 6
Set – 15
Rest 2 minutes
Total: 9 minutes
Incline Dumbbell Chest Press
60% 1RM (Going light, due to risk of injury with higher weight)
Set: 3
Reps: 12
Set – 30 seconds
Rest 90 seconds
Total: 6 minutes
Single Arm Dumbbell Row
75% 1RM
Set: 4
Reps: 8 each arm
Set – 15 seconds each arm = 30 seconds
Rest 90 seconds
Total: 8 minutes
Chest Cable Fly
55% 1RM
Set: 4
Reps: 15
Set – 45 seconds
Rest 2 minutes
Total: 11 minutes
Total Workout: 58 minutes
Wednesday Rest
Thursday
Lower Body and Core
Hex Bar Deadlift
80% of 1RM
Sets: 5
Reps: 5
Set 30 seconds
Rest 2 min in between each set.
Time: 13 min
Dumbbell Lunges
65% of 1RM
Sets: 4
Reps: 10
30 seconds each leg
Rest 90 seconds in between each set
Time: 9 min
Hamstring Curl
Sets: 5
Reps: 12
Set 40 seconds (control throughout the movement)
Rest 60 seconds in between each set
Time: 8.3 min
Leg Extensions
65% 1RM because athlete is only using one leg
Sets: 4
Reps: 12
Set 30 seconds
Rest 2 min.
Time: 10 min
Standing Calf Raises
60% 1RM
Sets: 4
Reps: 15-Tempo (2 seconds down, 1 seconds up)
Set- 45 seconds
Rest 60 seconds in between each set
Time: 7 minutes
Seated Calf Raises
70% 1RM
Sets: 3
Reps: 15 – Tempo (2 seconds down, pause at bottom 1 second, 1 second up)
Set – 60 seconds
Rest – 60 seconds
Total: 6 min
Hanging Leg Raise
(Bodyweight)
Set: 3
Reps: 20
Set – 45 seconds
Rest 60 seconds
Total: 5.25 minutes
Decline Crunch
Set: 4
Reps: to failure
Set 60 seconds
Rest 60 seconds
Total: 8 minutes
Total Workout: 66.5 minutes
Friday
Biceps and Triceps (Compound Movements)
Close Grip Barbell Bench
70% 1RM
Sets: 5
Reps: 12
Set – 30 seconds
Rest 60 seconds
Total: 7.5 minutes
Weighted Chin-ups
60% 1RM
Set: 5
Reps: 10
Set – 30 seconds
Rest 2 minutes
Total: 12.5 minutes
Ring Dips (Body Weight)
Set: 5
Reps: 12
Set – 30 seconds
Rest 60 seconds
Total: 7.5 minutes
Bent Over Underhand Rows
75% 1RM
Set: 4
Reps: 8
Set – 15
Rest 90 seconds
Total: 7 minutes
Superset
1A Skull crusher
Set: 3
Reps: 10
1B Standing Barbell Curls
Set: 3
Reps: 10
Set – 60 seconds
Rest 2 minutes
Total: 9 minutes
Superset
1A Triceps Rope Pushdowns
