Week 12

DAY 1

Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Walking Lunges per Leg
5 Inchworms
5 Wall Squats
2 Rounds of:
10 Bodyweight Squats
10 KB Goblet Good Mornings
:15s Plank Hold

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Front Squat 6 Reps 6 Reps 4 Reps 4 Reps 8 Reps 8 Reps

Rest: As Needed
Tempo 3/0/1/0

Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Grip Romanian Dead Lift 8 Reps 8 Reps 8 Reps 8 Reps 8 Reps

Rest: 90s
Tempo 3/1/1/0

Excercise Set 1 Set 2 Set 3
Hip Bridge + Leg Curl 15 Reps 15 Reps 15 Reps

Rest: Next Exercise
Tempo 2/0/1/1

Excercise Set 1 Set 2 Set 3 Set 4
Walking DB Lunges 15 Reps per leg 15 Reps per leg 15 Reps per leg 10 Reps

Rest: 90s
Tempo 2/0/1/0

Conditioning
6 Rounds for Time:
5 Shoulder to Overhead at 75% Bodyweight
10 Burpees

DAY 2

Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Spiderman + Reach each side
5 Scapular Pull Ups demo
2 Rounds of:
10 BB Bent Over Rows
10 Push Ups demo
10 Sit Ups

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Close Grip Bench Press 6 Reps 6 Reps 4 Reps 4 Reps 8 Reps 8 Reps

Rest: Next Exercise
Tempo 4/0/1/1

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Inverted Row 8 Reps 8 Reps 8 Reps 8 Reps 8 Reps 8 Reps

Rest: 90s
Tempo 3/0/1/1

Excercise Set 1 Set 2 Set 3
15 Degree Incline DB Bench 8 Reps 8 Reps 8 Reps

Rest: Next Exercise
Tempo 3/0/1/0

Excercise Set 1 Set 2 Set 3
Prone Incline Lateral Raise 10 Reps 10 Reps 10 Reps

Rest: 60s
Tempo 3/0/1/0

Conditioning
5 Rounds of:
10 KB Swings
250 Meter Row
10 Weighted Sit Ups

DAY 3

Warm-Up
5:00 Light Pace Cardio Machine
Aerobic Conditioning
35:00 Cardio of Choice
HR 120-140 BPM

DAY 4

Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Walking Lunges per Leg
5 Inchworms
5 Wall Squats
2 Rounds of:
10 Bodyweight Squats
10 KB Goblet Good Mornings
15s Plank Hold

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Back Squat 6 Reps 6 Reps 4 Reps 4 Reps 8 Reps 8 Reps

Rest: 2:00 Min
Tempo 3/0/1/0

Exercise Set 1 Set 2 Set 3 Set 4
Leg Press 10 Reps 10 Reps 10 Reps 10 Reps

Rest: Next Exercise
Tempo 3/0/1/0

Excercise Set 1 Set 2 Set 3 Set 4
Back Extension 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 75s
Tempo 2/0/1/1

Excercise Set 1 Set 2 Set 3
Glute Bridge 12 Reps 12 Reps 12 Reps

Rest: Next Exercise
Tempo 2/0/1/1

Excercise Set 1 Set 2 Set 3
Thruster 12 Reps 12 Reps 12 Reps

Rest: 60s
3/1/X/1

Conditioning
21-18-15-12-9-6-3 of:
Calorie Bike
Incline Push Ups (Box or Bench)

DAY 5

Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Spiderman + Reach each side
5 Scapular Pull Ups
5 Scapular Push Ups
2 Rounds of:
10 TRX Rows
10 BB Strict Press
10 Sit Ups

Exercise Set 1 Set 2 Set 3 Set 4
DB Strict Press 8 Reps 8 Reps 8 Reps 8 Reps

Rest: Next Exercise
Tempo 4/0/1/0

Exercise Set 1 Set 2 Set 3 Set 4
DB Lateral Raises 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 90s
Tempo 3/0/1/0

Excercise Set 1 Set 2 Set 3 Set 4
Cable Preacher Curls 10 Reps 10 Reps 10 Reps 10 Reps

Rest: Next Exercise
Tempo 3/0/1/0

Excercise Set 1 Set 2 Set 3 Set 4
Lying DB Tricep Extensions 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 60s
Tempo 3/0/1/0

Exercise
50 Reverse Curls + 50 Behind the Neck Presses
*Every break do 10 Hollow Rocks
VO2 Max Conditioning
5 Rounds of:
10 Weighted Russian Twists per Side
10m Bear Crawl Forward
10m Bear Crawl Backward
100m Sprint

DAY 6

Warm-Up
5:00 Light Pace Cardio Machine
Aerobic Conditioning
25:00 Cardio of Choice
HR 120-140 BPM
Conditioning
Every Minute on the Minute for as Long as Possible
6 Deadlifts at 75% Bodyweight
6 Push Ups demo
6 Bodyweight Squats demo
6 Sit Ups

WORKOUT DAY MEALS

Waking Meal 1
12pm
40+g Protein
No Extra Fat
80g Extra Carbs		 6-8 oz Chicken
2 Cup White or Brown Rice
1-2 Cups of Vegetables
3-4 Hours Later Meal 2
2-3 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs		 6-8 oz Chicken or Fish
2 Cup White or Brown Rice
1-2 Cups of Vegetables
1 Tbsp Coconut or Olive Oil
3-4 Hours Later Meal 3
2-3 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs		 6-8 oz Chicken or Fish
2 Cup White or Brown Rice
1-2 Cups of Vegetables
1 Tbsp Coconut or Olive Oil
3-4 Hours Later Meal 4
2-3 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs		 Shake:
1 Cup Oatmeal
1 Scoop Protein Powder
144g Frozen Strawberries
2 Tbsp Peanut or Almond Butter
1-2 Cups Water or Unsweeted Almond Milk
2 Cup Spinach
1 Hour Before Bed Meal 5
1-2 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs		 1 Cup Egg Whites
2 Eggs
1/2 Avocado
1-2 Cups Veggies
1 Cup Oatmeal

REST DAY MEALS

Waking Meal 1
12pm
40+g Protein
15g Extra Fat
No Extra Carbs		 2 Eggs
1 Cup Egg Whites
1/2 Cup Chopped Onion 
1 Cup Chopped Pepper 
1/2 Avocado
3-4 Hours Later Meal 2
2-3 Hours Later
40+g Protein
15g Extra Fat
No Extra Carbs		 6-8 oz Chicken or Fish
2 Cups of Vegetables
1/2 Avocado
3-4 Hours Later Meal 3
2-3 Hours Later
40+g Protein
15g Extra Fat
50g Extra Carbs		 6-8 oz Lean Ground Beef
2 Cup Broccoli Slaw
1 Cup Cauliflower Rice
1 Tbsp Coconut or Olive Oil
1 Cup White or Browwn Rice
3-4 Hours Later Meal 4
2-3 Hours Later
40+g Protein
15g Extra Fat
50g Extra Carbs		 6-8 oz Chicken or Fish
1 Cup Broccoli Slaw
1 Cup Cauliflower Rice
1 Cup Cooked Sweet Potatoes or Potato
1 Tbsp Olive Oil
1 Hour Before Bed Meal 5
1-2 Hours Later
40+g Protein
15g Extra Fat
100g Extra Carbs		 Shake:
1 Scoop Protein Powder
2 Tbsp Chia Seeds
144g Frozen Strawberries
1 Cup Spinach
1-2 Cups Water or Unsweeted Almond Milk
1  1/2 Cup Oatmeal

ABBREVIATION KEY

BB: Barbell
DB: Dumbbell
KB: Kettlebell
1RM: One rep max
BS: Back Squat
FS: Front Squat
RDL: Romanian Dead Lift
PS: Power Snatch
PJ: Power Jerk
CnJ: Clean and Jerk
PC: Power Clean
WTD: Weighted
Rev: Reverse
RFT: Rounds for Time
AMRAP: As Many Rounds as Possible
EMOM: Every Minute on the Minute
RDL: Romanian Deadlift
Brad Feinberg

Brad Feinberg

Co Founder - https://aiwellness.com/

It is truly amazing what the human body can achieve. Through adaptation the body will change in response to the number of stresses it faces each day just so it can survive. I believe that by understanding how your body adapts, you can stress your body in a particular way to overcome many health and wellness issues or develop your body to a level you never thought possible. It is my goal to have everyone that I partner with achieve some aspect of change. I do this by providing a personalized structure and program around nutrition, movement and recovery to impact hormones and other factors so you can have the life and body that you want.

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