Ladies 30 Minute Workouts (No equipment needed!)

Overview:

These workouts are not just for women, but really for anyone who is crunched for time and cant make it to the gym that day and needs a quick little something to get the blood moving. You can use these as a stepping stone to work up to some of the more advanced training programs, or if you’re a seasoned gym rat these are good for travel or if your in a time crunch. Each workout can be completed in about 30 minutes and do not require any extra equipment. It includes a warm up and full workout. Go through these work outs for about 3-4 weeks and then switch it up.

 

Day 1:

Warm Up:

2 Rounds:

1 min of slow air squats

1 min of lunges

1 min of sit ups

1 min of inchworms

 

Workout:

10 Rounds: (20 mins total)

1 min push ups

1 min plank hold

 

Day 2:

Warm up:

10 minute light jog

Workout:

20 rounds: 10 mins total

30 sec all out sprint/ 30 fast walk

Cool Down:

10 minute walk to shake the legs out.

Day 3:

3-5 Rounds:

25 crunches

10-15 V-ups

25 reverse crunches

30 seconds superman hold

Day 4:

Warm Up:

2 Rounds:

10 inchworms

20 lunge steps

30 air squats

20 lunge steps

10 inchworms

Workout: “21”

7 min: Max air squats

7 min: Max Push ups

7 min: Max Burpees

Cool down:

Spend about 5-10 minutes doing some stretching and mobility

Day 5:

3-5 Rounds:

30 bicycle crunches (60 total)

30 Roman Chairs

10-20 Straight  Leg Raises

30 Oblique Crunches each side

1 min Hollow Body Hold

 

Preseason Wrestling Conditioning Workouts (2.0)

This is a 4 week trainer. You will perform these workouts for 4 weeks and then change up the workouts to keep the body guessing.

 

Monday: Tuesday: Wednesday: Thursday:
a. Zercher Squat: Heavy set of 3 a. 3 rounds: 2 min rest b/w rounds. Try to beat your score each round. a. Recovery a. KB/DB Front Squat: 3×8
b. Superset 6 min AMRAP 20-30 mins of light cardio work. Run, Rower, Bike, etc. b. 1 arm KB/DB Strict Press: 3×5
c. Superset: Min. 1: Max squat jumps c. Superset:
Rear Leg Elevated Split Squat: 3×10-12 reps each leg Min. 2: Max DB Clean & Press (light weight, go for reps) Rope Climbs/Towel Pull Ups: 3×2-4 ascents/3×12-15
Box Jumps: 3×8 Min 3: Max Handstand Push Ups or Push Ups Man Makers: 3×10
d. Superset: Min. 4: Max Overhead Plate Hold Lunge Steps or Jumping Lunges d. Superset:
Glute Bridges/GHR: 4×10-20 reps Min. 5: Max Pull Ups Pick 1 Bicep exercise: 4×20
Toes to Bar: 4×10-20 reps Min. 6: Max Burpees Pick 1 Tricep Exercise: 4×20
f. 400m lunges
Friday: Saturday: Sunday: (optional)
a. Sled Sprints or Row: “Angie” a. Mobility
10 Rounds: 1:1 Work/Rest Ratio For time: b. Abs.
100 Pull Ups c. Light cardio
100 Push Ups
100 Sit Ups
100 Air Squats

Preseason Wrestling Conditioning Workouts 1.0

This is an 8 week training block that emphasizes a increase in overall strength. A good program to follow during the summer between collegiate wrestling seasons.

Week 1 Week 1
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 2 Week 2
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 3 Week 3
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 4 Week 4
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 5:Take a rest week if needed to recover and relax. Spend time lifting lighter weights, and mobilizing. Rest is important and shouldn’t be over looked.
Week 6 Week 6
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 7 Week 7
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 8 Week 8
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 9 Week 9
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches

12 WEEK BEGINNER STRENGTH PROGRAM (Template)

WEEK 1: 
DAY 1: DAY 2: DAY 3:
Work up to a 5RM in BS/FS: BS/FS: BS/FS:
75% of 5RM, 5×5 75% of 5RM, 5×5 75% of 5RM, 5×5
Bench Press: Work up to a 5RM: Deadlift: Work up to a 5RM.  Strict Press: Work up to a 5RM. 
75% of 5RM, 5×5 75% of 5RM, 5×5 75% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 3×12 Bench Press: 3×15 Full Frontals: 3×12
Leg Curls: 3×12 Seated Rows: 3×15 DB or Cable Lat Raises: 3×12
Superset: Superset: Rear Delt Flys: 3×12
Back Ext: 3×15 Incline Bench: 3×15 Superset:
Weighted Crunches: 3×30 Pull Ups: 3x Sub-Maximal reps Pick 1 Tricep movement: 3×20
Triset: Pick 1 Bicep movement: 3×20
Back Ext. 3×15
Leg Curls: 3×15
Weighted crunches: 3×30
WEEK 2:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 5RM, 5×5 85% of 5RM, 5×5 85% of 5RM, 5×5
Bench Press: Deadlift:  Strict Press: 
85% of 5RM, 5×5 85% of 5RM, 5×5 85% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 4×12 Bench Press: 4×15 Full Frontals: 4×12
Leg Curls: 4×12 Seated Rows: 4×15 DB or Cable Lat Raises: 4×12
Superset: Superset: Rear Delt Flys: 4×12
Back Ext. 4×15 Incline Bench: 4×15 Superset:
Weighted Crunches: 4×30 Pull Ups: 4x Sub-Maximal reps Pick 1 Tricep movement: 4×20
Triset: Pick 1 Bicep movement: 4×20
Back Ext. 4×15
Leg Curls: 4×15
Weighted crunches: 4×30
WEEK 3:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 5RM, 5×5 90% of 5RM, 5×5 90% of 5RM, 5×5
Bench Press: Deadlift: Strict Press:
90% of 5RM, 5×5 90% of 5RM 90% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 5×12 Bench Press: 5×15 Full Frontals: 5×12
Leg Curls: 5×12 Seated Rows: 5×15 DB or Cable Lat Raises: 5×12
Superset: Superset: Rear Delt Flys: 5×12
Back Ext. 5×15 Incline Bench: 5×15 Superset:
Weighted Crunches: 5×30 Pull Ups: 5x Sub-Maximal reps Pick 1 Tricep movement: 5×20
Triset: Pick 1 Bicep movement: 5×20
Back Ext. 5×15
Leg Curls: 5×15
Weighted crunches: 5×30
WEEK 4:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 5RM, 2×5 60% of 5RM, 2×5 60% of 5RM, 2×5
Bench Press: Deadlift:  Strict Press: 
60% of 5RM, 2×5 60% of 5RM, 2×5 60% of 5RM, 2×5
Superset: Superset: Triset:
Leg Extension: 2×12 Bench Press: 2×15 Full Frontals: 2×12
Leg Curls: 2×12 Seated Rows: 2×15 DB or Cable Lat Raises: 2×12
Superset: Superset: Rear Delt Flys: 2×12
Back Ext. 2×15 Incline Bench: 2×15 Superset:
Weighted Crunches: 2×30 Pull Ups: 2x Sub-Maximal reps Pick 1 Tricep movement: 2×20
Triset: Pick 1 Bicep movement: 2×20
Back Ext. 2×15
Leg Curls: 2×15
Weighted crunches: 2×30
WEEK 5:    
DAY 1: DAY 2: DAY 3:
Work up to a 3RM in BS/FS: BS/FS: BS/FS:
75% of 3RM, 5×5 75% of 3RM, 5×5 75% of 3RM, 5×5
Bench Press: Deadlift: Work up to a 3RM.  Strict Press: Work up to a 3RM. 
75% of 3RM, 5×3 75% of 3RM, 5×3 75% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 3×10 Incline DB Bench: 3×12-15 reps DB Military Press: 3×12
Leg Press: 3×10 1 Arm DB Row: 3×12-15 reps Cable Face Pulls: 3×12
GPP: Superset: Rear Delt Flys: 3×12
400m Walking Lunges or 15mins DB Chest Flys: 3×15 Superset:
Weighted Crunches: 3×30 DB Pullovers: 3×15 DB, KB, or Cable upright Rows: 3×6-8 reps
GPP: Arnold Press: 3×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 3×30 Pick 1 Bicep movement: 3×12-15 reps
Pick 1 tricep movement: 3×12-15 reps
WEEK 6:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 3RM, 5×3 85% of 3RM, 5×3 80% of 3RM, 5×3
Bench Press: Deadlift:  Strict Press:
85% of 3RM, 5×3 85% of 3RM, 5×3 85% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 4×10 Incline DB Bench: 4×12-15 reps DB Military Press: 4×12
Leg Press: 4×10 1 Arm DB Row: 4×12-15 reps Cable Face Pulls: 4×12
GPP: Superset: Rear Delt Flys: 4×12
400m Walking Lunges or 15mins DB Chest Flys: 4×15 Superset:
Weighted Crunches: 4×30 DB Pullovers: 4×15 DB, KB, or Cable upright Rows: 4×6-8 reps
GPP: Arnold Press: 4×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 4×30 Pick 1 Bicep movement: 4×12-15 reps
Pick 1 tricep movement: 4×12-15 reps
WEEK 7:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 3RM, 5×3 90% of 3RM, 5×3 90% of 3RM, 5×3
Bench Press: Deadlift:  Strict Press:
90% of 3RM, 5×3 90% of 3RM, 5×3 90% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 5×10 Incline DB Bench: 5×12-15 reps DB Military Press: 5×12
Leg Press: 5×10 1 Arm DB Row: 5×12-15 reps Cable Face Pulls: 5×12
GPP: Superset: Rear Delt Flys: 5×12
400m Walking Lunges or 15mins DB Chest Flys: 5×15 Superset:
Weighted Crunches: 5×30 DB Pullovers: 5×15 DB, KB, or Cable upright Rows: 5×6-8 reps
GPP: Arnold Press: 5×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 5×30 Pick 1 Bicep movement: 5×12-15 reps
Pick 1 tricep movement: 5×12-15 reps
WEEK 8:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 3RM, 2×3 60% of 3RM, 2×3 60% of 3RM, 2×3
Bench Press: Deadlift: Strict Press: 
60% of 3RM, 2×3 60% of 3RM, 2×3 60% of 3RM, 2×3
Superset: Superset: Triset:
Straight Leg Deadlift: 2×10 Incline DB Bench: 2×12-15 reps DB Military Press: 2×12
Leg Press: 2×10 1 Arm DB Row: 2×12-15 reps Cable Face Pulls: 2×12
GPP: Superset: Rear Delt Flys: 2×12
400m Walking Lunges or 15mins DB Chest Flys: 2×15 Superset:
Weighted Crunches: 2×30 DB Pullovers: 2×15 DB, KB, or Cable upright Rows: 2×6-8 reps
GPP: Arnold Press: 2×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 2×30 Pick 1 Bicep movement: 2×12-15 reps
Pick 1 tricep movement: 2×12-15 reps
WEEK 9:    
DAY 1: DAY 2: DAY 3:
Work up to a 1RM in the BS/FS: BS/FS: BS/FS:
75% of 1RM, 3×1 75% of 1RM, 3×1 75% of 1RM, 3×1
Bench Press: Work up to a 1RM.  Deadlift: Work up to a 1RM. Strict Press: Work up to a 1RM.
75% of 1RM, 3×1 75% of 1RM, 3×1 75% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 3×20 Incline Bench (Wide Grip): 3×12-15 Plate Raises: 4×15
Air Squats: 3×20 Bent Over Rows: 3×12 Cable Lat Raises: 4×15
GPP: Superset: Cable Rear Delt Flys: 4×15
400m Walking Lunges or 15mins Cable Cross Overs: 3×15 Rear Delt Flys: 4×12
Toes-to-Bar: 3×10-15 reps DB Pull Overs: 3×8 DB, KB, or Cable Upright Rows: 4×15-20 reps
GPP: Arnold Press: 4×12-15 reps
400m Walking Lunges or 15mins Superset: 
Weighted Crunches: 3×30 Pick 1 Bicep movement: 4×8-10 reps
Pick 1 Tricep movement: 4×8-10 reps
WEEK 10:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 1RM, 3×1 85% of 1RM, 3×1 85% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
85% of 1RM, 3×1 85% of 1RM, 3×1 85% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 3×20 Incline Bench (Wide Grip): 3×12-15 Plate Raises: 4×15
Air Squats: 3×20 Bent Over Rows: 3×12 Cable Lat Raises: 4×15
GPP: Superset: Cable Rear Delt Flys: 4×15
400m Walking Lunges or 15mins Cable Cross Overs: 3×15 Rear Delt Flys: 4×12
Toes-to-Bar: 3×10-15 reps DB Pull Overs: 3×8 DB, KB, or Cable Upright Rows: 4×15-20 reps
GPP: Arnold Press: 4×12-15 reps
400m Walking Lunges or 15mins Superset: 
Weighted Crunches: 3×30 Pick 1 Bicep movement: 4×8-10 reps
Pick 1 Tricep movement: 4×8-10 reps
WEEK 11:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 1RM, 3×1 90% of 1RM, 3×1 90% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
90% of 1RM, 3×1 90% of 1RM, 3×1 90% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 5×20 Incline Bench (Wide Grip): 5×12-15 Plate Raises: 5×15
Air Squats: 5×20 Bent Over Rows: 5×12 Cable Lat Raises: 5×15
GPP: Superset: Cable Rear Delt Flys: 5×15
400m Walking Lunges or 15mins Cable Cross Overs: 5×15 Rear Delt Flys: 5×12
Toes-to-Bar: 5×10-15 reps DB Pull Overs: 5×8 Superset: 
GPP: DB, KB, or Cable Upright Rows: 5×15-20 reps
400m Walking Lunges or 15mins Arnold Press: 5×12-15 reps
Weighted Crunches: 5×30 Superset:
Pick 1 Bicep movement: 5×8-10 reps
Pick 1 Tricep movement: 5×8-10 reps
WEEK 12:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 1RM, 3×1 60% of 1RM, 3×1 60% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
60% of 1RM, 3×1 60% of 1RM, 3×1 60% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 2×20 Incline Bench (Wide Grip): 2×12-15 Plate Raises: 2×15
Air Squats: 2×20 Bent Over Rows: 2×12 Cable Lat Raises: 2×15
GPP: Superset: Cable Rear Delt Flys: 2×15
400m Walking Lunges or 15mins Cable Cross Overs: 2×15 Rear Delt Flys: 2×12
Toes-to-Bar: 2×10-15 reps DB Pull Overs: 2×8 Superset: 
GPP: DB, KB, or Cable Upright Rows: 2×15-20 reps
400m Walking Lunges or 15mins Arnold Press: 2×12-15 reps
Weighted Crunches: 2×30 Superset:
Pick 1 Bicep movement: 2×8-10 reps
Pick 1 Tricep movement: 2×8-10 reps