DAY 1
| Cardio | Intensity | Duration | Target Heart Rate for Dan |
| Treadmill Run | Moderate-High | 1 Mile As Fast As Possible | 130-150 BPM |
| Then: | |||
| Row | Moderate-High | 1600 Meters As Fast As Possible | 130-150 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% |
| Giant Set | Set 1 | Set 2 | Set 3 |
| Weighted Jump Squats | x8 Reps | x8 Reps | x8 Reps |
| Double KB/DB Goblet Squat | x12 Reps | x12 Reps | x12 Reps |
| Double KB/DB Goblet Squat Hold | xMax Time | xMax Time | xMax Time |
| Body Weight Squat Hold | xMax Time | xMax Time | xMax Time |
| 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 and giant set |
DAY 2
| Cardio | Intensity | Duration | Target Heart Rate for Dan |
| Treadmill Run 1:00 | High | 8 Rounds |
165+ BPM |
| 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 |
| Seated Cable Rows | x15 Reps | x15 Reps | x15 Reps |
| Tricep Cable Push Downs | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Tri Set | Set 1 | Set 2 | Set 3 |
| Incline DB Bench Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Bottom of Dip Hold | x30 Seconds | x30 Seconds | x30 Seconds |
| Lower 3rd Cable Crossover | x20 Reps | x20 Reps | x20 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 - Rest after both exercises are completed in a super set and tri 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 |
| BB Strict Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Giant Set | Set 1 | Set 2 | Set 3 |
| DB Bent Over Lateral Raises | x10-12RM | x10-12 Reps @ 90% | x10-12 Reps @ 90% |
| DB Lateral Raises | xMax Reps @ First Exercise Weight | xMax Reps @ First Exercise Weight | xMax Reps @ First Exercise Weight |
| DB Front Raises | xMax Reps @ First Exercise Weight | xMax Reps @ First Exercise Weight | xMax Reps @ First Exercise Weight |
| DB Strict Press | xMax Reps @ First Exercise Weight | xMax Reps @ First Exercise Weight | xMax Reps @ First Exercise Weight |
| 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 and giant set |
DAY 4
| Cardio | Intensity | Duration | Target Heart Rate for Dan |
| Stationary Bike | Low | 21:00 | 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 |
| Seated Leg Curls | x15RM | x15 Reps @ 90% | x15 Reps @ 90% |
| Leg Extensions | x15RM | x15 Reps @ 90% | x15 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 |
| 40 Calorie Bike | High | 3 Rounds | 150-165 BPM |
| 50yd DB/KB Farmer's Carry |
|||
| Rest 1:00 | |||
| Then: | |||
| 20yd Sled Push | High | 3 Rounds | 150-165 BPM |
| 15 Calorie Ski Erg | |||
| Rest 1:00 | |||
| 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 |
| Incline Cable Chest Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Cable Preacher Curls | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Tri Set | Set 1 | Set 2 | Set 3 |
| 1 Arm DB Row | x10RM per arm | x10 Reps per arm @ 90% | x10 Reps per arm @ 90% |
| Assisted Pull Up Hold | x30 Seconds | x30 Seconds | x30 Seconds |
| Close Grip Lat Pull Down | x20 Reps | x20 Reps | x20 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 - Rest after both exercises are completed in a super set and tri set |
DAY 6
| Cardio | Intensity | Duration | Target Heart Rate for Dan |
| Treadmill Run | Low | 21:00 | 120-140 BPM |
| Exercise | Set 1 | Set 2 | Set 3 |
| DB Strict Press | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| DB IYT's | x10 Reps each way | x10 Reps each way | x10 Reps each way |
| Super Set | Set 1 | Set 2 | Set 3 |
| DB High Pulls | x10RM | x10 Reps @ 90% | x10 Reps @ 90% |
| Seated Cable Face Pulls | x15RM | x15 Reps @ 90% | x15 Reps @ 90% |
| Exercise | Set 1 | Set 2 | Set 3 |
| Cable Oblique Crunches | x10 Reps per side | x10 Reps per side | x10 Reps per side |
| 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 |
WORKOUT DAY MEALS
| Waking | Meal 1 |
| 12 pm 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 |
