DAY 1
| Cardio | Intensity | Duration | Target Heart Rate for Dan |
| Treadmill Run | Low | 1.5 Miles | 120-140 BPM |
| Then: | |||
| 20yd Sled Push | High | 5 Rounds | 165+ BPM |
| 10 Calorie Row | |||
| Exercise | Set 1 | Set 2 | Set 3 |
| Front Squat | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| BB RDL | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Super Set | Set 1 | Set 2 | Set 3 |
| DB Step Ups | x10RM per leg | x10 Reps per leg @ 90% | x10 Reps per leg @ 90% |
| KB Swings | x15 Reps | x15 Reps | x15 Reps |
| Super Set | Set 1 | Set 2 | Set 3 |
| Leg Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| GHD Back Extensions | 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 |
| Treadmill Run | Moderate | 1 Mile | 130-150 BPM |
| Then | |||
| 100 Calorie Bike | Moderate | 1 Round | 130-150 BPM |
| Exercise | Set 1 | Set 2 | Set 3 |
| Incline BB Bench Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| BB Seal Row | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Super Set | Set 1 | Set 2 | Set 3 |
| Standing Cable Flys | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Standing Cable Reverse Flys | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Super Set | Set 1 | Set 2 | Set 3 |
| DB Bench Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Wide Grip Lat Pull Down | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| Skull Crushers | 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 |
| Stair Stepper | Low | 20:00 | 120-140 BPM |
| Exercise | Set 1 | Set 2 | Set 3 |
| DB Arnold Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| Single Arm Cable Lateral Raises | x10RM per arm | x10 Reps per arm @ 90% | x10 Reps per arm @ 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 |
| Haning Leg Raises or Knee Tucks | xMax Reps | xMax Reps | xMax 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 |
| Row | Low | 2000 Meters | 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 |
| Deadlift | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| Machine Hack Squat | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Super Set | Set 1 | Set 2 | Set 3 |
| Weighted Hypers | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| BB Reverse Lunges | x10RM per leg | x10 Reps per leg @ 90% | x10 Reps per leg @ 90% |
| Super Set | Set 1 | Set 2 | Set 3 |
| Feet Elevated Single Leg Glute Bridges | xMax Reps per leg | xMax Reps per leg | xMax Reps per leg |
| Front Squat | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| 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 |
| 50yd Sled Push | Moderate | 4 Rounds | 145-150 BPM |
| 15 Calorie Row | |||
| Rest 1:00 |
| Exercise | Set 1 | Set 2 | Set 3 |
| Pull Ups | xMax Reps | xMax Reps | xMax Reps |
| Exercise | Set 1 | Set 2 | Set 3 |
| Machine Chest Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Super Set | Set 1 | Set 2 | Set 3 |
| Seated Cable Row | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Dips | xMax Reps | xMax Reps | xMax Reps |
| Super Set | Set 1 | Set 2 | Set 3 |
| Reverse Grip Lat Pull Down | x10RM per arm | x10 Reps per arm @ 90% | x10 Reps per arm @ 90% |
| Deficit Push Ups | xMax Reps | xMax Reps | xMax Reps |
| Exercise | Set 1 | Set 2 | Set 3 |
| DB 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 |
