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Week One 

Workouts

Perform 3 sets of 8-12 reps of each exercise. Do the first exercise for 8-12 reps (1st set), rest 1 minute, perform 8-12 reps (2nd set), rest 1 minute, perform 8-12 reps (3rd set), rest 1 minute

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week One Videos
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week Two

WORKOUTS

Perform 3 sets of 8-12 reps of each exercise. Do the first exercise for 8-12 reps (1st set), rest 1 minute, perform 8-12 reps (2nd set), rest 1 minute, perform 8-12 reps (3rd set), rest 1 minute.

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Two Videos
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week three

WORKOUTS

Perform 3 sets of 12-15 reps of each exercise. Do the first exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 minute, perform 12-15 reps (3rd set). 

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Three Videos
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Week four 

workouts

Perform 3 sets of 12-15 reps of each exercise. If you have been doing the lesser amount of reps (12), aim for the higher amount of reps this time (15). Do the first exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 minute, perform 12-15 reps (3rd set). 

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Four Videos
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week five

workouts

Perform 4 sets of 12 reps using moderate weight. Do the first exercise for 12 reps (1st set), rest 1 minute, perform 12 reps (2nd set), rest 1 minute, perform 12 reps (3rd set), rest 1 minute, perform 12 reps (4th) set. 

Once you have completed all 4 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Five Videos
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week six 

workouts

Perform 4 sets of 12-15 reps using moderate weight. Do the first exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 minute, perform 12-15 reps (3rd set), rest 1 minute, perform 12-15 reps (4th) set. 

Once you have completed all 4 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Six Videos
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Week Seven

Workouts
Perform 4 sets of 12-15 reps using moderate weight. With the additional set we are adding more total volume to your workout, which will increase the demand on your muscles and help make them lean. Do the first exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 minute, perform 12-15 reps (3rd set), rest 1 minute, perform 12-15 reps (4th) set. 

Once you have completed all 4 sets of the exercise, move on to the next exercise and repeat until all are completed.

Week Seven Videos
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week eight 

workouts
Perform 3 rounds of 8-12 reps using moderate weight. Do the first exercise for 8-12 reps, rest 1 minute, perform the second exercise for 8-12 reps, rest 1 minute, perform the third exercise for 8-12 reps, rest 1 minute, perform the fourth exercise for 8-12 reps, rest 1 minute. Once you have completed one "round" (one set of each exercise), start at the beginning again and repeat exercises in that fashion for a total of 3 rounds.
Week Eight Videos
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week nine 

workouts

Perform 3 rounds of 8-12 reps using moderate weight. Do the first exercise for 8-12 reps, rest 1 minute, perform the second exercise for 8-12 reps, rest 1 minute, perform the third exercise for 8-12 reps, rest 1 minute, perform the fourth exercise for 8-12 reps, rest 1 minute. 

Once you have completed one "round" (one set of each exercise), start at the beginning again and repeat exercises in that fashion for a total of 3 rounds.

Week Nine Videos
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week Ten

workouts

Perform 3 sets of 8-10 reps of each exercise with heavy weight. Do the first exercise for 8-10 reps (1st set), rest 1 minute, perform 8-10 reps (2nd set), rest 1 minute, perform 8-10 reps (3rd set). 

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed. NOTE: You should be reaching muscular fatigue at the end of the 3 sets

Week Ten Videos
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week Eleven

workout

Perform 3 sets of 8-10 reps of each exercise with heavy weight. Fo the first exercise for 8-10 reps (1st set), rest 1 minute, perform 8-10 reps (2nd set), rest 1 minute, perform 8-10 reps (3rd set). 

Once you have completed all 3 sets of the exercise, move on to the next exercise and repeat until all are completed. NOTE: You should be reaching muscular fatigue at the end of the 3 sets.

Week Eleven Videos
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week Twelve 

workout

Perform 3 sets of as many reps as possible (AMRAP) for 60 secs of each exercise. Use light to moderate weight and perform "Exercise A" for AMRAP for 60 seconds (1st set), rest for 1-2 minutes, perform "Exercise A" for AMRAP for 60 seconds (2nd set), rest 1-2 minutes, perform "Exercise A" for AMRAP for 60 seconds (3rd set)...

Repeat this pattern for the remaining exercises, 3 sets per exercise.

Week Twelve Videos