Week 1, Day 1: Legs & Core

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Seated Leg Press
3 sets × 12 reps
Lying Leg Curl
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calve Raise Machine
3 sets × 15 reps
Crunch
3 sets × 20 reps
Plank
3 sets × 30 seconds

Week 1, Day 2: Pull

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Lat Pull Down
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Alternating Dumbbell Row
3 sets × 12 reps
Barbell Curl
3 sets × 12 reps

Week 1, Day 3: Push

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Tricep Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 2, Day 1: Legs & Core

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Seated Leg Press
3 sets × 12 reps
Lying Leg Curl
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calve Raise Machine
3 sets × 15 reps
Crunch
3 sets × 20 reps
Plank
3 sets × 30 seconds

Week 2, Day 2: Pull

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Lat Pull Down
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Alternating Dumbbell Row
3 sets × 12 reps
Barbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 2, Day 3: Push

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Tricep Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 3, Day 1: Legs & Core

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Seated Leg Press
3 sets × 12 reps
Lying Leg Curl
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calve Raise Machine
3 sets × 15 reps
Crunch
3 sets × 20 reps
Plank
3 sets × 30 seconds

Week 3, Day 2: Pull

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Lat Pull Down
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Alternating Dumbbell Row
3 sets × 12 reps
Barbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 3, Day 3: Push

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Tricep Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 4, Day 1: Legs & Core

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Seated Leg Press
3 sets × 12 reps
Lying Leg Curl
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calve Raise Machine
3 sets × 15 reps
Crunch
3 sets × 20 reps
Plank
3 sets × 30 seconds

Week 4, Day 2: Pull

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Lat Pull Down
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Alternating Dumbbell Row
3 sets × 12 reps
Barbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 4, Day 3: Push

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Tricep Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Beginner Phase 1

Dumbbell Hammer Curl

Week 1, Day 3: Push

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Chest Press

Pec Fly Machine

Shoulder Press Machine

Tricep Push Down

Tricep Rope Push Down

Week 2, Day 1: Legs & Core

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Seated Leg Press

Lying Leg Curl

Leg Extension

Standing Calve Raise Machine

Crunch

Plank

Week 2, Day 2: Pull

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Lat Pull Down

Seated Cable Row

Alternating Dumbbell Row

Barbell Curl

Dumbbell Hammer Curl

Week 2, Day 3: Push

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Chest Press

Pec Fly Machine

Shoulder Press Machine

Tricep Push Down

Tricep Rope Push Down

Week 3, Day 1: Legs & Core

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Seated Leg Press

Lying Leg Curl

Leg Extension

Standing Calve Raise Machine

Crunch

Plank

Week 3, Day 2: Pull

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Lat Pull Down

Seated Cable Row

Alternating Dumbbell Row

Barbell Curl

Dumbbell Hammer Curl

Week 3, Day 3: Push

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Chest Press

Pec Fly Machine

Shoulder Press Machine

Tricep Push Down

Tricep Rope Push Down

Week 4, Day 1: Legs & Core

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Seated Leg Press