DAY 1

Cardio Intensity Duration Target Heart Rate for Dan
Treadmill Run Low 2.25 Miles 120-140 BPM

Exercise Set 1 Set 2 Set 3
Back Squat x10RM x10 Reps @ 90% x10 Reps @ 90%

Exercise Set 1 Set 2 Set 3
BB Good Mornings 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 a new weight for each 10RM set
- The 10RM should be at least 5-10lbs heavier then the prvious week
- 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
- The weight should be slightly heavier then the previous week
- 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 6 Rounds 165+ BPM
20 Calorie Row
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 x15 Reps

Exercise Set 1 Set 2 Set 3
Tricep Cable Push Downs x10RM x10 Reps @ 90% x10 Reps @ 90%


Notes

- Establish a new weight for each 10RM set
- The 10RM should be at least 5-10lbs heavier then the prvious week
- 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
- The weight should be slightly heavier then the previous week
- 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 2.25 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 a new weight for each 10RM set
- The 10RM should be at least 5-10lbs heavier then the prvious week
- 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
- The weight should be slightly heavier then the previous week
- Rest as needed between each 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 a new weight for each 10RM set
- The 10RM should be at least 5-10lbs heavier then the prvious week
- 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
- The weight should be slightly heavier then the previous week
- 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 4 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%

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 a new weight for each 10RM set
- The 10RM should be at least 5-10lbs heavier then the prvious week
- 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
- The weight should be slightly heavier then the previous week
- 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
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.