DAY 1 

Cardio Intensity Duration Target Heart Rate for Dan
Treadmill Run Low 18:00 120-140 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 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
Treadmill Run Moderate-High 14:00 130-150 BPM
Then
175 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%

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 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
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 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
Row Low 3200 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
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 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
50yd Sled Push Moderate 5 Rounds 145-150 BPM
25 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 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

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