DAY 1
Cardio | Intensity | Duration | Target Heart Rate for Dan |
Treadmill Run | Low | 2 Miles | 120-140 BPM |
Exercise | Set 1 | Set 2 | Set 3 |
Back Squat | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
DB Walking Lunges | x10RM per leg | x10 Reps per leg @ 90% | x10 Reps per leg @ 90% |
Weighted Reverse Hypers | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
KB Goblet Squats | x10 Reps | x10 Reps | x10 Reps |
Feet Elevated Glute Bridges | x15 Reps | x15 Reps | x15 Reps |
Exercise | Set 1 | Set 2 | Set 3 |
Standing Calf Raises | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Notes
- Establish weight for each 10RM set - The 10RM sets must be a weight that has you fail at 10 Reps - Sets 2 and 3 following the 10RM set are also to failure - The intensity for the sets that do not have RM should still be challenging - You should leave 1-2 Reps left in the tank when completing the sets - Rest as needed between each set - Rest after both exercises are completed in a super set |
DAY 2
Cardio | Intensity | Duration | Target Heart Rate for Dan |
30 Calorie Bike | High | 5 Rounds | 165+ BPM |
30 Calorie Bike | |||
Rest 1:00 |
Exercise | Set 1 | Set 2 | Set 3 |
BB Bench Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Exercise | Set 1 | Set 2 | Set 3 |
Chest Supported Row | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
Dips or Assisted Dips | x10 Reps | x10 Reps | x10 Reps |
Pull Ups or Assisted Pull Ups | x10 Reps | x10 Reps | x10 Reps |
Super Set | Set 1 | Set 2 | Set 3 |
Deficit Push Ups | xMax Reps | xMax Reps | xMax Reps |
Seated Cable Rows | x15 Reps | x15 Reps | xMax Reps |
Exercise | Set 1 | Set 2 | Set 3 |
Tricep Cable Push Downs | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Notes
- Establish weight for each 10RM set - The 10RM sets must be a weight that has you fail at 10 Reps - Sets 2 and 3 following the 10RM set are also to failure - The intensity for the sets that do not have RM should still be challenging - You should leave 1-2 Reps left in the tank when completing the sets - Rest as needed between each set - Rest after both exercises are completed in a super set |
DAY 3
Cardio | Intensity | Duration | Target Heart Rate for Dan |
Treadmill Run | Low | 2 Miles | 120-140 BPM |
Exercise | Set 1 | Set 2 | Set 3 |
BB Strict Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Exercise | Set 1 | Set 2 | Set 3 |
DB Lateral Raises | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
Cable Face Pulls | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Cable Upright Rows | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Exercise | Set 1 | Set 2 | Set 3 |
Weighted Sit Ups | x10 Reps | x10 Reps | x10 Reps |
Notes
- Establish weight for each 10RM set - The 10RM sets must be a weight that has you fail at 10 Reps - Sets 2 and 3 following the 10RM set are also to failure - The intensity for the sets that do not have RM should still be challenging - You should leave 1-2 Reps left in the tank when completing the sets - Rest as needed between each set - Rest after both exercises are completed in a super set |
DAY 4
Cardio | Intensity | Duration | Target Heart Rate for Dan |
Stair Stepper | Low | 20:00 | 120-140 BPM |
Exercise | Set 1 | Set 2 | Set 3 |
Deadlift | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Exercise | Set 1 | Set 2 | Set 3 |
Leg Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
Lying Leg Curls | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Leg Extensions | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
Weighted Hip Thrusters | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
KB Goblet Squats | x15 Reps | x15 Reps | x15 Reps |
Exercise | Set 1 | Set 2 | Set 3 |
Seated Calf Raises | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Notes
- Establish weight for each 10RM set - The 10RM sets must be a weight that has you fail at 10 Reps - Sets 2 and 3 following the 10RM set are also to failure - The intensity for the sets that do not have RM should still be challenging - You should leave 1-2 Reps left in the tank when completing the sets - Rest as needed between each set - Rest after both exercises are completed in a super set |
DAY 5
Cardio | Intensity | Duration | Target Heart Rate for Dan |
50 Calorie Bike | Moderate | 3 Rounds | 145-150 BPM |
30 Calorie Row | Low | 110-130 BPM |
Exercise | Set 1 | Set 2 | Set 3 |
BB Pendlay Row | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Exercise | Set 1 | Set 2 | Set 3 |
DB Bench Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
Wide Grip Lat Pull Down | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
DB or Cable Fly | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Super Set | Set 1 | Set 2 | Set 3 |
1 Arm DB Row | x10RM per arm | x10 Reps per arm @ 90% | x10 Reps per arm @ 90% |
Incline Cable Chest Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Exercise | Set 1 | Set 2 | Set 3 |
Cable Preacher Curls | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
Notes
- Establish weight for each 10RM set - The 10RM sets must be a weight that has you fail at 10 Reps - Sets 2 and 3 following the 10RM set are also to failure - The intensity for the sets that do not have RM should still be challenging - You should leave 1-2 Reps left in the tank when completing the sets - Rest as needed between each set - Rest after both exercises are completed in a super set |
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 |