This week is focused on establishing weights for each exercise and each set.
- 20-30 minutes of low-intensity cardio each day
- Weight should bring us close to failure on each set
- Maintain proper technique
- Tempo should be 3/1/X/1 on all exercises
- Rest 1-2 minutes between each set
- Increase weight by 5-10 lbs on weighted exercises from week 1
DAY 1
| Exercise | Sets | Reps |
| BB Bench Press | 4 | 12 |
| BB Strict Press | 4 | 12 |
| Push Ups | 4 | 15 |
| DB Fly | 3 | 20 |
| DB Shrug | 4 | 15 |
| BB High Pulls | 4 | 15 |
| WTD Sit Ups | 4 | 12 |
DAY 2
| Exercise | Sets | Reps |
| BB Back Squat | 4 | 15 |
| Calf Raises | 4 | 15 |
| DB Lateral Raises | 3 | 30 |
| DB Face Pulls | 3 | 20 |
| Bent Over Reverse Flys | 3 | 20 |
| BB Curls | 4 | 15 |
DAY 3
| Rest/Conditioning |
DAY 4
| Exercise | Sets | Reps |
| BB Deadlift | 4 | 15 |
| DB Walking Lunges | 4 | 15/leg |
| BB Bent Over Rows | 4 | 15 |
| Pull Ups | 5 | Max Reps |
| Leg Raises | 4 | 15 |
DAY 5
| Exercise | Sets | Reps |
| Incline BB Bench Press | 4 | 15 |
| Dips or Machine Dips | 4 | 15 |
| Incline DB Flys | 3 | 20 |
| Cable Tricep Pushdown | 3 | 20 |
| DB Lateral Raises | 4 | 12 |
| DB Curls | 3 | 20 |
DAY 6
| Exercise | Sets | Reps |
| Leg Press | 3 | 20 |
| Seated Calf Raises | 3 | 20 |
| Bent Over Reverse Fly | 4 | 15 |
| DB High Pull | 4 | 15 |
| Hanging Knee Raises | 3 | 20 |
DAY 7
| Exercise | Sets | Reps |
| Lat Pull Downs | 4 | 15 |
| 1 Arm KB Row | 3 | 20/arm |
| Back Extensions | 3 | 20 |
| Weighted Hip Thrusters | 4 | 15 |
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 |
ABBREVIATION KEY
| BB: | Barbell |
| DB: | Dumbbell |
| KB: | Kettlebell |
| 1RM: | One rep max |
| BS: | Back Squat |
| FS: | Front Squat |
| RDL: | Romanian Dead Lift |
| PS: | Power Snatch |
| PJ: | Power Jerk |
| CnJ: | Clean and Jerk |
| PC: | Power Clean |
| WTD: | Weighted |
| Rev: | Reverse |
| RFT: | Rounds for Time |
| AMRAP: | As Many Reps as Possible |
| AFAP: | As many sets as it takes to complete the prescribed total reps |
| AMRAP: | Use a weight that has you fail above 15 reps |
