PHASE 1 & 2- 4 WEEK PROGRAM (3)

PHASE 1 & 2: 4 W

PHASE ONE: lighter weight, more reps SETS REPS
SETS 3 30/25/2
DAY 1- LEGS
Standard Barbell Squats 4
Jumping Lunges 3 30 (15 each sid
Walking DB Lunges 3 30/25/2
Leg Extension 24
Step-Up KickBacks RIGHT 24
Step-Up Kickbacks LEFT 33
KettleBell Sumo squats 23
Wall Sits with Hammer curls
REPS
DAY 2- FULL BODY 1
Kettlebell or Dumbbell Swings 1
Punches 1
Push Ups 1
Jumping jacks 1
Dumbbell Shoulder Push Press 1
Bench Hop or Box Jump 1
Burpees 1
Oblique Twist 1
Run in place 1
Mountain Climbers 1
Finish with 20-30minutes on
treadmill,elliptical, bike or stairmaster SETS REPS
3
DAY 3-REST 3 15-2
15-2
DAY 4 - CHEST & BACK
Bent over dumbbell rows
Dumbbell or Barbell deadlifts

WEEK PROGRAM

DURATION
20
40
de)
20
40
40
30
30

DURATION
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1MINUTE

DURATION
20
20

PHASE 1 & 2: 4 W

Lat Pull Downs 3 15-2
Reverse grip Lat Pull downs 3 15-2
Seated cable Row 3 15-2
Bench Press with bar or dumbbells 3 15-2
Pushups 3 15-2
Machine flys 3 15-2
Incline dumbbell press or bench press 3 15-2
Cable Flys 3 15-2

DAY 5- CARDIO SETS DURATION
Fast walk incline 11+ @ SPEED 3.5 1 5 minute
Jog 1 2 minute
SPRINT 1 1m
fast walk/ jog 1 2 minute
SPRINT 1 1m
fast walk/ jog 1 2 minute
SPRINT 1 1m
fast walk/ jog 1 2 minute
SPRINT 1 1m
COOL DOWN walk @ 3.4SPEED incline 5 1 4 minute
COMPELETE ONE MILE 1

DAY 6 - SHOULDERS & TRICEPS SETS REPS
Dumbbell shoulder Press 3
Side lateral dumbbell raises 3 15-2
Bench dips 3 15-2
Upright barbell row 3 15-2
Reverse Machine Flys 3 15-2
Front plate raise 3 15-2
Tricep rope pulldowns 3 15-2
Seated tricep press ( behind head w/dumbbell 3 15-2
15-2

WEEK PROGRAM

20
20
20
20
20
20
20
20

es
es
min
es
min
es
min
es
min
es

DURATION
20
20
20
20
20
20
20
20

PHASE 1 & 2: 4 W

DAY 7- REST SETS REPS 15-2
SETS 3 15-2
DAY 8 - LEGS & ABS SETS 3 15-2
Leg Press 3 15-2
Leg Extensions 3 15-2
Leg Curls 3 15-2
Walking Lunges w/ dumbbells 3
Seated Calf Raises
Standing Calf Raises 1
ABS 1
Oblique twists 1
Laying straight leg Lifts 1
Plank 1
Straight leg toe touches
Six inch flutter kicks REPS 2
1 2
DAY 9 - ALL THAT CARDIO 1 1
Burpees 1 1
Jog/ Run on treadmill 200meters 1
Burpees 1
Jog/ Run on treadmill 200meters 1
Burpees 1
Jog/ Run on treadmill 200meters 1
Burpees 1
Jog/ Run on treadmill 200meters 1
Burpees 1
Jog/ Run on treadmill 200meters
FINISH WITH: Fast inclined walk REPS

DAY 10 - BACK & BICEPS

WEEK PROGRAM

DURATION
20
20
20
20
20
20

1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE

DURATION
25

20

15

10

5

5-15minutes

DURATION

One Arm Dumbbell Row PHASE 1 & 2: 4 W
Reverse grip Lat Pulldown
Back Extension/ Hyperextensions 3 15-2
Deadlifts 3 15-2
Standing Lat Pushdown 32
Alternating Dumbbell Curls 3 15-2
Bicep Cable curls 3 15-2
Reverse Barbell curls 3 15-2
Hammer Curls 3 15-2
3 15-2
DAY 11- REST 3 15-2

DAY 12 - SHOULDERS & TRICEPS SETS REPS 15-2
Shoulder Press SETS 3 15-2
Seated Lateral Raises 3 15-2
Alternating Dumbbell Front Raises 3 15-2
Rear Delt Cable flys with machine 3 15-2
Plate Raises 3 15-2
Reverse-grip triceps cable press-down 3 15-2
Over Head Tricep dumbbell extension 3 15-2
Tricep Rope Pulldowns 3

DAY 13 - HIIT CARDIO REPS
Fast walk incline 11+ @ SPEED 3.5 1 5 minute
Jog 1 2 minute
SPRINT 1 30 second
fast walk/ jog 1 2 minute
SPRINT 1 30 second
fast walk/ jog 1 2 minute
SPRINT 1 30 second
fast walk/ jog 1 2 minute

WEEK PROGRAM

20
20
20
20
20
20
20
20
20

DURATION
20
20
20
20
20
20
20
20

DURATION
es
es
ds
es
ds
es
ds
es

PHASE 1 & 2: 4 W

SPRINT 1 30 second
fast walk/ jog 1 2 minute
SPRINT 1 30 second
COOL DOWN walk @ 3.4SPEED incline 5 1 4 minute

DAY 14 - LEGS & ABS SETS REPS
Barbell Squats 3
Dumbbell Lunges 3 15-2
Seated Leg Curls 3 15-2
Leg Extensions 3 15-2
Str8 Leg Deadlifts 3 15-2
Crunches 3 15-2
Hanging Leg raises ( or ab machine) 3 15-2
Laying Half Windshield wipers 3 15-2
Reverse Crunches 3 15-2
15-2

WEEK PROGRAM

ds
es
ds
es

DURATION
20
20
20
20
20
20
20
20
20

PHASE 1 & 2: 4 W

PHASE TWO: lower reps, more sets, heavier
weight - slow and controlled

DAY 15- REST

DAY 16 - BACK & BICEPS SETS REPS D
Pull-ups or Inverted rows 4 5-10
Wide grip Lat Pulldown 4 8-12
Close Grip underhand lat pulldowns 4 8-12
T-Bar Row 4 8-12
Bent Over Under hand Barbell rows 4 8-12
Str8 Arm Cable Pull Downs 4 8-12
Seated Cable rows 4 8-12
Seated alternating Bicep Curls 4 8-12
Standing Alternating hammer curls 4 8-12

DAY 17- OH MY CARDIO SETS REPS D
Warm-up with fast walk 1 5
Jumping Jacks 1 20
Run/ Sprint 400m 1
Jumping Jacks 1 20
Run/ Sprint 400m 1
Jumping Jacks 1 20
Run/ Sprint 400m 1
Jumping Jacks 1 20
Run/ Sprint 400m 1
Jumping Jacks 1 20
COOL DOWN: walk 5

DAY 17- SHOULDERS & TRICEPS SETS REPS D
Single Arm Cable lateral Raise 4 8-12

WEEK PROGRAM
DURATION

DURATION
5-10 minutes

5 minutes
DURATION

Single Arm Cable Front Raise PHASE 1 & 2: 4 W
Seated Dumbbell Shoulder Press
Seated Dumbbell Front Raise 4 8-12
Seated Dumbbell lateral Raise 4 8-12
Revers Machine Fly 4 8-12
Front Plate Raises 4 8-12
Tricep Push-Downs with V-Bar Attachment 4 8-12
Bench Dips 4 8-12
Over head Tricep dumbbell extension 4 8-12
Reverse grip Triceps Push downs 4 8-12
Rope Triceps Pullover 4 8-12
4 8-12
4 8-12

DAY 18 - REST

DAY 19 LEGS & ABS SETS REPS D
Leg Press 4 8-12
Calf raises on leg press 4 8-12
Jump Squats 4
Kettlebell swings 4 20
Leg Curls 4 8-12
Leg Extension 4 8-12
Walking lunges 1 8-12
Plank 1 100
Oblique Twist 1
Lying Leg Raises 1 1
Flutter Kicks 1 1
Bicycle Crunches 1 1
Plank 1 1
1
1

DAY 20 - CARDIO SETS REPS D
Fast walk incline 11+ @ SPEED 3.5 1 5

WEEK PROGRAM

DURATION

1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
DURATION
5 minutes

PHASE 1 & 2: 4 W

Jog 12
SPRINT 13
fast walk/ jog 12
SPRINT 13
fast walk/ jog 12
SPRINT 13
fast walk/ jog 12
SPRINT 13
fast walk/ jog 12
SPRINT 13
COMPLETE ONE MILE JOG 1
COOL DOWN walk @ 3.4SPEED incline 5 14

DAY 21 - BACK & BICEPS SETS REPS D
One Arm Dumbbell Row 4 8-12
Supermans 4
Reverse grip Lat Pulldown 4 15
Back Extension/ Hyperextensions 4 8-12
Deadlifts 4 8-12
Standing Lat Pushdown 4 8-12
Alternating Dumbbell Curls 4 8-12
Bicep Cable curls 4 8-12
Reverse Barbell curls 4 8-12
Hammer Curls 4 8-12
8-12

DAY 22 - REST

DAY 23 - CHEST & TRI'S SETS REPS D
Bench Press with bar or dumbbells 4 8-12
Pushups 4 8-12
Machine flys 4 8-12

WEEK PROGRAM
2 minutes
30 seconds
2 minutes
30 seconds
2 minutes
30 seconds
2 minutes
30 seconds
2 minutes
30 seconds
4 minutes
DURATION

DURATION

PHASE 1 & 2: 4 W

Incline dumbbell press or bench press 4 8-12
Cable Flys 4 8-12
Dumbbell Kickbacks 4 8-12
Tricep dips 4 8-12
Tricep Pressdown: One Arm Cable Reverse 4 8-12
Machine Tricep Extension 4 8-12
Machine Tricep Pushdowns/ dips 4 8-12

DAY 24 - CARDIO SETS REPS D
Burpees 1 30
Jog/ Run on treadmill 200meters 1 25
Burpees 1 20
Jog/ Run on treadmill 200meters 1 15
Burpees 1 10
Jog/ Run on treadmill 200meters 1
Burpees 1 5
Jog/ Run on treadmill 200meters 1
Burpees 1
Jog/ Run on treadmill 200meters 1
Burpees 1
Jog/ Run on treadmill 200meters 1
FINISH WITH: Fast inclined walk 1

DAY 25 - LEGS & ABS SETS REPS D
Barbell Squats 4 8-12
Seated Leg Curls 4 8-12
Leg Extensions 4 8-12
Str8 Leg Deadlifts 4 8-12
Calf raises 4 20-30
Walking lunges (bodyweight or w/ weights) 100
Crunches 3

WEEK PROGRAM

DURATION

5-15minutes
DURATION

1 minute

Hanging Leg raises ( or ab machine) PHASE 1 & 2: 4 W
Laying Half Windshield wipers
Reverse Crunches 3
Oblique Russian Twists 3
3
3

DAY 26 REST

DAY 27 FULL BODY SETS REPS D
4 10
Pushups 4 10
4 10
Wide Push-ups 4 10
4 10
Jump Squats 4 10
3 10
Alternating Lung Jumps or alternating lunges 3 10

Wall Plank knee tuck

Bench Dip

Burpees

Wall walks

DAY 28 - THE FINALE SETS REPS D
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1

WEEK PROGRAM

1 minute
1 minute
1 minute
1 minute

DURATION

DURATION
30secs
1min
30secs
1min
30secs
1min
30secs
1min
30secs
1min
30secs
1min

Sprints PHASE 1 & 2: 4 W
Jog/ Walk
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1
Sprints 3
Jog/ Walk 1
COOL DOWN: fast walk 3
1
1

WEEK PROGRAM

30secs
1min
30secs
1min
30secs
1min
30secs
1min
10 minutes