Exercise Sets Reps

Sets x Reps Done

Day 1 DB Squat 2 7--10 2 x 10 (2.5kg) 2 x 10 (2.5kg) 2 x 12 (2.5kg) 2 x 15 (2.5kg)
DB Press 2 10--15 2 x 15 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)
Bentover Rows 2 15--20 2 x 15 (2.5kg) 2 x 15 (2.5kg) 2 x 12 (2.5kg) 2 x 12 (2.5kg)
DB Lateral Raise 2 10--15 2 x 10 (2.5kg) 2 x 10 (2.5kg) 2 x 12 (2.5kg) 2 x 15 (2.5kg)
DB Curl 2 7--12 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 15 (2.5kg)
Pushups 1 10--15 1 x 12 (kneeups) 1 x 10 (kneeups) 1 x 12 (2.5kg) 1 x 12 (2.5kg)
Date 4th May 13th May 20th May 28th May

Sets x Reps Done

Day 2 DB Press 2 7--10 2 x 10 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg) 2 x 20 (2.5kg)
Stiff Leg Deadlift 2 7--12 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 20 (2.5kg)
Band Rows 2 7--12 2 x 12 (Band 3kg) 2 x 12 (Band 3kg) 2 x 12 (Band 3kg) 2 x 20 (Band 3kg)
DB Upright Row 2 12--20 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 15 (2.5kg) 2 x 20 (2.5kg)
Kickbacks 2 10--15 2 x 10 (2.5kg) 2 x 12 (2.5kg) 2 x 15 (2.5kg) 2 x 20 (2.5kg)
Wrist Curls 2 10--15 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 20 (2.5kg)
Date 6th May 15th May 21st May 30th May

Sets x Reps Done

Day 3 DB Rows 2 7--10 2 x 10 (2.5kg) 2 x 10 (2.5kg) 2 x 15 (2.5kg)
Reverse Fly 2 10--20 2 x 10 (2.5kg) 2 x 10 (2.5kg) 2 x 15 (2.5kg)
Calf Raises 2 10--15 2 x 10 (2.5kg) 2 x 10 (2.5kg) 2 x 12 (2.5kg)
DB Extensions 2 12--20 2 x 12 (2.5kg) 2 x 12 (2.5kg) 2 x 15 (2.5kg)
DB Squat 2 10--15 2 x 10 (2.5kg) 2 x 10 (2.5kg) 2 x 12 (2.5kg)
Shrugs 2 12--20 none none none
Date 9th May 17th May 24th May
Sets x Reps Done

Day 4 DB Shoulder Press 2 7--10 2 x 10 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)

DB Rows 2 10--15 2 x 10 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)
Walking Lunges 2 10--15 2 x 10 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)
DB Press 2 10--15 2 x 10 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)
Hammer Curl 2 12--20 2 x 12 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)
Kickbacks 2 12--20 2 x 12 (2.5kg) 2 x 15 (2.5kg) 2 x 15 (2.5kg)
Date 10th May 18th May 25th May
Fighting Training
300 Jumping Jacks
200 Crunches
10M Punches
Tabata Frontal Raises
Tabata Clean + Press
10M Jumprope
10M Shadow
10M Jumprope
10M Weighted Shadow

10M Free Flow Shadow

10M EMOM kick/punch
Tabata Pushups + Burpees
Tabata Pushups + Burpees
0 (Band 3kg)
Target Muscle/Movement Sets Weight Reps Target Reps
Mon - Chest Mon - Chest
Upper Chest Incline Barbell Bench 2 7--10 Incline Barbell Bench
Lower Chest Machine Decline Press 2 10--15 Machine Decline Press
Fly Incline DB Fly 2 15--20 Incline DB Fly
Mid Chest Machine Flat Press 2 10--15 Machine Flat Press
Lower Chest BW Dip 1 7--12 BW Dip

Target Muscle/Movement Sets Weight Reps Target Reps

Tues - Back Tues - Back
Back Barbell Row 2 7-10 Barbell Row
Back Chest Supported Row 2 15-20 Chest Supported Row
Lats Pullup 2 7-10 Pullup
Lats Lat Pulldown 2 12-20 Lat Pulldown
Spinal Erectors Hyperextension 2 10--15 Hyperextension

Target Muscle/Movement Sets Weight Reps Target Reps

Wed - Shoulders Wed - Shoulders
Lateral Delts Smith or Barbell Shoulder Pres 2 7--10 Smith or Barbell Shoulder Press
Lateral Delts Cable Y Raise 2 10--20 Cable Y Raise
Lateral/Rear DelBarbell Upright Row 2 10--15 Barbell Upright Row
Lateral/Rear DelReverse Pec Dec 2 12--20 Reverse Pec Dec
Traps DB Shrug 2 10--15 DB Shrug

Target Muscle/Movement Sets Weight Reps Target Reps

Thurs - Arms Thurs - Arms
Biceps Barbell Curl 2 7--10 Barbell Curl
Biceps Incline DB Curl 2 10--15 Incline DB Curl
Biceps Machine or DB Preacher Curl 2 10--15 Machine or DB Preacher Curl
Triceps Straight Bar Pushdown 2 10--15 Straight Bar Pushdown
Triceps Cable Overhead Extension 2 12--20 Cable Overhead Extension

Target Muscle/Movement Sets Weight Reps Target Reps

 Fri - Legs Fri - Legs
Quads Barbell Squat 2 7--10 Barbell Squat
Hamstrings DB Stiff Leg Deadlift 2 10--15 DB Stiff Leg Deadlift
Quads Leg Extension 2 15--20 Leg Extension
Hamstrings Seated Leg Curl 2 10-15 Seated Leg Curl
Glutes Split Lunge 1 10--15 / Leg Split Lunge
Soleus - CalvesSeated Calf Raise 10-15 Seated Calf Raise

Notes: The goal is to progress in either sets or reps each week (or both). If you are recovering well & beating your previous week's reps add rep(s) & set(s). If you are n
 Sets Weight Reps Target Reps Sets Weight Reps
Mon - Chest
ne Barbell Bench 7--10 Incline Barbell Bench
chine Decline Press 10--15 Machine Decline Press
15--20 Incline DB Fly
hine Flat Press 10--15 Machine Flat Press
7--12 BW Dip

Sets Weight Reps Target Reps Sets Weight Reps

Tues - Back
7-10 Barbell Row
st Supported Row 15-20 Chest Supported Row
7-10 Pullup
12-20 Lat Pulldown
erextension 10--15 Hyperextension

Sets Weight Reps Target Reps Sets Weight Reps

d - Shoulders Wed - Shoulders
th or Barbell Shoulder Press 7--10 Smith or Barbell Shoulder Press
10--20 Cable Y Raise
bell Upright Row 10--15 Barbell Upright Row
erse Pec Dec 12--20 Reverse Pec Dec
10--15 DB Shrug

Sets Weight Reps Target Reps Sets Weight Reps

Thurs - Arms
7--10 Barbell Curl
10--15 Incline DB Curl
hine or DB Preacher Curl 10--15 Machine or DB Preacher Curl
ight Bar Pushdown 10--15 Straight Bar Pushdown
le Overhead Extension 12--20 Cable Overhead Extension

Sets Weight Reps Target Reps Sets Weight Reps

 Fri - Legs
7--10 Barbell Squat
Stiff Leg Deadlift 10--15 DB Stiff Leg Deadlift
15--20 Leg Extension
ted Leg Curl 10-15 Seated Leg Curl
10--15 / Leg Split Lunge
ted Calf Raise 10-15 Seated Calf Raise

eps add rep(s) & set(s). If you are not recovered before your next session or are missing rep targets, do not add more rep(s) or set(s).
Target Reps Sets Weight Reps Target Reps
Mon - Chest Mon - Chest
7--10 Incline Barbell Bench 7--10 Incline Barbell Bench
10--15 Machine Decline Press 10--15 Machine Decline Press
15--20 Incline DB Fly 15--20 Incline DB Fly
10--15 Machine Flat Press 10--15 Machine Flat Press
7--12 BW Dip 7--12 BW Dip

Target Reps Sets Weight Reps Target Reps

Tues - Back Tues - Back
7-10 Barbell Row 7-10 Barbell Row
15-20 Chest Supported Row 15-20 Chest Supported Row
7-10 Pullup 7-10 Pullup
12-20 Lat Pulldown 12-20 Lat Pulldown
10--15 Hyperextension 10--15 Hyperextension

Target Reps Sets Weight Reps Target Reps

Wed - Shoulders Wed - Shoulders
7--10 Smith or Barbell Shoulder Press 7--10 Smith or Barbell Shoulder Press
10--20 Cable Y Raise 10--20 Barbell Upright Row
10--15 Barbell Upright Row 10--15 Barbell Upright Row
12--20 Reverse Pec Dec 12--20 Reverse Pec Dec
10--15 DB Shrug 10--15 DB Shrug

Target Reps Sets Weight Reps Target Reps

Thurs - Arms Thurs - Arms
7--10 Barbell Curl 7--10 Barbell Curl
10--15 Incline DB Curl 10--15 Incline DB Curl
10--15 Machine or DB Preacher Curl 10--15 Machine or DB Preacher Curl
10--15 Straight Bar Pushdown 10--15 Straight Bar Pushdown
12--20 Cable Overhead Extension 12--20 Cable Overhead Extension

Target Reps Sets Weight Reps Target Reps

 Fri - Legs Fri - Legs
7--10 Barbell Squat 7--10 Barbell Squat
10--15 DB Stiff Leg Deadlift 10--15 DB Stiff Leg Deadlift
15--20 Leg Extension 15--20 Leg Extension
10-15 Seated Leg Curl 10-15 Seated Leg Curl
10--15 / Leg Split Lunge 10--15 Split Lunge
10-15 Seated Calf Raise 10-15 Seated Calf Raise
 Sets Weight Reps Target Reps Sets Weight Reps
Mon - Chest
ne Barbell Bench 7--10 Incline Barbell Bench
chine Decline Press 10--15 Machine Decline Press
15--20 Incline DB Fly
hine Flat Press 10--15 Machine Flat Press
7--12 BW Dip

Sets Weight Reps Target Reps Sets Weight Reps

Tues - Back
7-10 Barbell Row
st Supported Row 15-20 Chest Supported Row
7-10 Pullup
12-20 Lat Pulldown
erextension 10--15 Hyperextension

Sets Weight Reps Target Reps Sets Weight Reps

d - Shoulders Wed - Shoulders
th or Barbell Shoulder Press 7--10 Smith or Barbell Shoulder Press
bell Upright Row 10--20 Cable Y Raise
bell Upright Row 10--15 Barbell Upright Row
erse Pec Dec 12--20 Reverse Pec Dec
10--15 DB Shrug

Sets Weight Reps Target Reps Sets Weight Reps

Thurs - Arms
7--10 Barbell Curl
10--15 Incline DB Curl
hine or DB Preacher Curl 10--15 Machine or DB Preacher Curl
ight Bar Pushdown 10--15 Straight Bar Pushdown
le Overhead Extension 12--20 Cable Overhead Extension

Sets Weight Reps Target Reps Sets Weight Reps

 Fri - Legs
7--10 Barbell Squat
Stiff Leg Deadlift 10--15 DB Stiff Leg Deadlift
15--20 Leg Extension
ted Leg Curl 10-15 Seated Leg Curl
10--15 / Leg Split Lunge
ted Calf Raise 10-15 Seated Calf Raise
Target Reps

7--10
10--15
15--20
10--15
7--12

Target Reps

7-10
15-20
7-10
12-20
10--15

Target Reps

7--10
10--20
10--15
12--20
10--15

8RIR
Target Reps

7--10
10--15
10--15
10--15
12--20

Target Reps
7--10
10--15
15--20
10-15
10--15 / Leg
10-15
Target Muscle/Movement Sets Weight Reps Target Reps
Mon - Push A Mon - Push A
Chest Flat Bench Press 2 7--10 Flat Bench Press
Chest Flat Machine Press 2 10--15 Flat Machine Press
Upper Chest Incline DB Press 2 15--20 Incline DB Press
Lateral Delts Dumbbell Lateral Raise 2 10--15 Dumbbell Lateral Raise
Triceps Tricep Extension 2 10--15 Tricep Extension
Traps DB Shrug 2 12--15 DB Shrug

Target Muscle/Movement Sets Weight Reps Target Reps

Tues - Legs A Tues - Legs A
Quads Barbell Squat 2 15--20 Barbell Squat
Quads Leg Extension 2 7--15 Leg Extension
Hamstrings Seated Leg Curl 2 15--20 Seated Leg Curl
Glutes DB Split Lunge 1 10-15 / Leg DB Split Lunge
Gastrocnemius Calves Standing Calf Raise 2 10--15 Standing Calf Raise
Abs 0

Target Muscle/Movement Sets Weight Reps Target Reps

Wed - Pull A Wed - Pull A
Back Barbell Row 2 7--10 Barbell Row
Back Seated Cable Row 2 10--20 Seated Cable Row
Back Chest Supported Row 2 10--15 Chest Supported Row
Lats Lat Pulldown 2 12--20 Lat Pulldown
Biceps DB Preacher Curl 2 10--15 DB Preacher Curl

Target Muscle/Movement Sets Weight Reps Target Reps

Thurs - Push B Thurs - Push B
Chest (Fly Motion) Incline DB Fly 3 10--15 Incline DB Fly
Chest DB Flat Press 3 10--15 DB Flat Press
Triceps Cable Overhead Extensio 3 10--15 Cable Overhead Extensions
Lateral Delts Barbell Upright Row 2 15--20 Barbell Upright Row
Lateral Delts Cable Lateral Raise 2 15--20 each Cable Lateral Raise
Target Muscle/Movement Sets Weight Reps Target Reps
Fri - Legs B Fri - Legs B
Hamstrings Stiff Leg Deadlift 2 7--10 Stiff Leg Deadlift
Hamstrings Lying Leg Curl 3 10--15 Lying Leg Curl
Quads Hack Squat or Smith Squa 3 15--20 Hack Squat or Smith Squat
Glutes Walking Lunge 1 10-15 / Leg Walking Lunge
Soleus - Calves Seated Calf Raise 10--15 Seated Calf Raise
Abs

Target Muscle/Movement Sets Weight Reps Target Reps

Sat - Back B Sat - Back B
Lats Pullup 2 7--10 Pullup
Lats Cable Pullover 2 10--15 Cable Pullover
Machine Back Machine Low Row 2 15--20 Machine Low Row
Lateral Delts DB Upright Row 2 15--20 DB Upright Row
Biceps Incline DB Curl 2 15--20 Incline DB Curl
Biceps Cable Curl 2 10--15 Cable Curl

Notes: The goal is to progress in either sets or reps each week (or both). If you are recovering well & beating your previous week's reps add rep(s) & set(s). If you are n
 Sets Weight Reps Target Reps Sets Weight Reps
n - Push A Mon - Push A
Bench Press 7--10 Flat Bench Press
Machine Press 10--15 Flat Machine Press
ne DB Press 15--20 Incline DB Press
mbbell Lateral Raise 10--15 Dumbbell Lateral Raise
ep Extension 10--15 Tricep Extension
12--15 DB Shrug

Sets Weight Reps Target Reps Sets Weight Reps

es - Legs A Tues - Legs A
15--20 Barbell Squat
7--15 Leg Extension
ted Leg Curl 15--20 Seated Leg Curl
10-15 / Leg DB Split Lunge
nding Calf Raise 10--15 Standing Calf Raise
0

Sets Weight Reps Target Reps Sets Weight Reps

Wed - Pull A
7--10 Barbell Row
ted Cable Row 10--20 Seated Cable Row
st Supported Row 10--15 Chest Supported Row
12--20 Lat Pulldown
Preacher Curl 10--15 DB Preacher Curl

Sets Weight Reps Target Reps Sets Weight Reps

urs - Push B Thurs - Push B
10--15 Incline DB Fly
10--15 DB Flat Press
le Overhead Extensions 10--15 Cable Overhead Extensions
bell Upright Row 15--20 Barbell Upright Row
le Lateral Raise 15--20 Cable Lateral Raise
 Sets Weight Reps Target Reps Sets Weight Reps
Fri - Legs B
Leg Deadlift 7--10 Stiff Leg Deadlift
10--15 Lying Leg Curl
k Squat or Smith Squat 15--20 Hack Squat or Smith Squat
10-15 / Leg Walking Lunge
ted Calf Raise 10--15 Seated Calf Raise

Sets Weight Reps Target Reps Sets Weight Reps

Sat - Back B
7--10 Pullup
10--15 Cable Pullover
hine Low Row 15--20 Machine Low Row
Upright Row 15--20 DB Upright Row
15--20 Incline DB Curl
10--15 Cable Curl

d rep(s) & set(s). If you are not recovered before your next session or are missing rep targets, do not add more rep(s) or set(s).
Target Reps Sets Weight Reps Target Reps
Mon - Push A Mon - Push A
7--10 Flat Bench Press 7--10 Flat Bench Press
10--15 Flat Machine Press 10--15 Flat Machine Press
15--20 Incline DB Press 15--20 Incline DB Press
10--15 Dumbbell Lateral Raise 10--15 Dumbbell Lateral Raise
10--15 Tricep Extension 10--15 Tricep Extension
12--15 DB Shrug 12--15 DB Shrug

Target Reps Sets Weight Reps Target Reps

Tues - Legs A Tues - Legs A
15--20 Barbell Squat 15--20 Barbell Squat
7--15 Leg Extension 7--15 Leg Extension
15--20 Seated Leg Curl 15--20 Seated Leg Curl
10-15 / Leg DB Split Lunge 10-15 / Leg DB Split Lunge
10--15 Standing Calf Raise 10--15 Standing Calf Raise
0 0

Target Reps Sets Weight Reps Target Reps

Wed - Pull A Wed - Pull A
7--10 Barbell Row 7--10 Barbell Row
10--20 Seated Cable Row 10--20 Chest Supported Row
10--15 Chest Supported Row 10--15 Chest Supported Row
12--20 Lat Pulldown 12--20 Lat Pulldown
10--15 DB Preacher Curl 10--15 DB Preacher Curl

Target Reps Sets Weight Reps Target Reps

Thurs - Push B Thurs - Push B
10--15 Incline DB Fly 10--15 Incline DB Fly
10--15 DB Flat Press 10--15 DB Flat Press
10--15 Cable Overhead Extensions 10--15 Cable Overhead Extensions
15--20 Barbell Upright Row 15--20 Barbell Upright Row
15--20 Cable Lateral Raise 15--20 Cable Lateral Raise
Target Reps Sets Weight Reps Target Reps
Fri - Legs B Fri - Legs B
7--10 Stiff Leg Deadlift 7--10 Stiff Leg Deadlift
10--15 Lying Leg Curl 10--15 Lying Leg Curl
15--20 Hack Squat or Smith Squat 15--20 Hack Squat or Smith Squat
10-15 / Leg Walking Lunge 10-15 / Leg Walking Lunge
10--15 Seated Calf Raise 10--15 Seated Calf Raise

Target Reps Sets Weight Reps Target Reps

Sat - Back B Sat - Back B
7--10 Pullup 7--10 Pullup
10--15 Cable Pullover 10--15 Cable Pullover
15--20 Machine Low Row 15--20 Machine Low Row
15--20 DB Upright Row 15--20 DB Upright Row
15--20 Incline DB Curl 15--20 Incline DB Curl
10--15 Cable Curl 10--15 Cable Curl
 Sets Weight Reps Target Reps Sets Weight Reps
n - Push A Mon - Push A
Bench Press 7--10 Flat Bench Press
Machine Press 10--15 Flat Machine Press
ne DB Press 15--20 Incline DB Press
mbbell Lateral Raise 10--15 Dumbbell Lateral Raise
ep Extension 10--15 Tricep Extension
12--15 DB Shrug

Sets Weight Reps Target Reps Sets Weight Reps

es - Legs A Tues - Legs A
15--20 Barbell Squat
7--15 Leg Extension
ted Leg Curl 15--20 Seated Leg Curl
10-15 / Leg DB Split Lunge
nding Calf Raise 10--15 Standing Calf Raise
0

Sets Weight Reps Target Reps Sets Weight Reps

Wed - Pull A
7--10 Barbell Row
st Supported Row 10--20 Seated Cable Row
st Supported Row 10--15 Chest Supported Row
12--20 Lat Pulldown
Preacher Curl 10--15 DB Preacher Curl

Sets Weight Reps Target Reps Sets Weight Reps

urs - Push B Thurs - Push B
10--15 Incline DB Fly
10--15 DB Flat Press
le Overhead Extensions 10--15 Cable Overhead Extensions
bell Upright Row 15--20 Barbell Upright Row
le Lateral Raise 15--20 Cable Lateral Raise
 Sets Weight Reps Target Reps Sets Weight Reps
Fri - Legs B
Leg Deadlift 7--10 Stiff Leg Deadlift
10--15 Lying Leg Curl
k Squat or Smith Squat 15--20 Hack Squat or Smith Squat
10-15 / Leg Walking Lunge
ted Calf Raise 10--15 Seated Calf Raise

Sets Weight Reps Target Reps Sets Weight Reps

Sat - Back B
7--10 Pullup
10--15 Cable Pullover
hine Low Row 15--20 Machine Low Row
Upright Row 15--20 DB Upright Row
15--20 Incline DB Curl
10--15 Cable Curl
Target Reps

7--10
10--15
15--20
10--15
10--15
12--15

Target Reps

15--20
7--15
15--20
10-15 / Leg
10--15

Target Reps

7--10
10--20
10--15
12--20
10--15

8RIR
Target Reps

10--15
10--15
10--15
15--20
15--20
Target Reps

7--10
10--15
15--20
10-15 / Leg
10--15

Target Reps

7--10
10--15
15--20
15--20
15--20
10--15