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www.MarissaRoyFitness.com
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INTRODUCTION
Thank you so much for downloading my program! These next 30 days are going to be a great
journey, a learning experience, a mental and physical challenge, and most of all, will start your
path to your best, healthiest and happiest self! You are going to have SO much fun, and make
healthy lifestyle changes along the way!
Here are some reminders, tips and tricks that will help you to get the MOST results out of this
journey:
1. EVERY WORKOUT IS ON YOUTUBE: The YouTube video series that goes along with
this training program will show you how to do every exercise properly, safely and
effectively, and will not only give you workout advice, but also daily nutritional, cardio
and supplementation tips. You should be Subscribed to my YouTube channel and be
watching each video the day before its respective workout. There is going to be a
separate video for every single workout in this program, demonstrating proper form,
technique and intensity, to watch the day before your scheduled workout. A calendar is
provided for you in this document so you know when each video is being uploaded, and
when to train each day of the program!

2. EXPERIENCE LEVEL: This program is INTENSE!!! Does this mean that if youre a
beginner, you shouldnt do it? NO! ALL experience levels can follow this program. The
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ideal situation for anyone who does this plan is to hit all the workouts for 100%
adherence, but if youre feeling overwhelmed or are new to lifting, heres what I
recommend:
i. 0 EXPERIENCE- TOTAL GYM NEWBIE: You can expect to see results
following 3-5 of the 6 workouts per week, while keeping your diet on
point. If you are too sore to do all the resistance training, its okay! Just
do as much as you can. You can get away with not doing the Drop-Sets,
Rest-Pauses and extra, fancy things I throw on to the workouts if its too
confusing. Adding in extra cardio should be second priority. The focus for
you should be to nail proper form and mind-muscle connection, and get
comfortable being in the weights section of the gym. Just by doing that,
you WILL get stronger, build confidence, and look and feel amazing after
the 30 days!
ii. 6 MONTHS TO 1 YEAR OF SERIOUS LIFTING- COMFORTABLE IN
THE GYM BUT NOT TOO EXPERIENCED: Do your best to follow all the
workouts per week, but if youre too sore to knock out all 6 workouts,
then aim for 4-5. Even if you miss two days on a given week, DONT
QUIT! Just keep following along and complete the 30 days as best you
can. Work in the Drop-Sets and Rest-Pauses I have programmed so
that you learn the concepts, and learn to train more intensely than you
are used to. You can expect to see results following 4-5 of the 6 workouts
per week, given that diet is on point. As a more advanced beginner, you
should assess where youre at in terms of adherence to lifting and your
diet, THEN add cardio as desired or needed. Learning to lift with proper
form and intensity should be your priority for any goal, especially if youre
on the newer side to the gym.
iii. LIFTING SERIOUSLY FOR 1 OR MORE YEARS- INTERMEDIATE OR
ADVANCED TRAINEE: You better be following this to a tee! 100%
adherence is going to be your best bet at guaranteed results. This
program is intense, and WILL step it up at LEAST a notch or two for you.
Do your best to follow along with all 6 lifts per week, manage your cardio
according to your physique goals, and keep your diet on point. Like the
other two categories, life might happen, and you might miss a workout.
Dont stress! Just jump back on the next day and keep going. Advanced
trainees like myself will still get a thrill ride out of this program. I designed
these workouts to push MYSELF, and I consider myself a very advanced
trainee.
3. DIET & NUTRITION: Notice how for all three of the above experience levels, slacking
on your diet isnt an option. Proper nutrition is key to optimal workout performance,
physical results, and most of all, your HEALTH! I cant guarantee you any visible results
or changes in the way you feel if you are not managing, in some form, your daily caloric
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intake or macronutrient ratios. This doesnt mean that you need to be lugging a food
scale around with you 24-7, depending on where you are in your journey, how rigid you
need to be on your diet will depend on a variety of factors. My Dieting 101: Calorie &
Macro Tracking Depending On Your Goals | Pre-Program Series #2 video will
help you decide how rigid you need to be with your nutrition to see optimal results
within these 30 days.
4. IN THE GYM: Tracking your workouts will be key to pushing yourself in the gym,
getting stronger, and building the toned physique you are idolizing. The words
muscle tone literally mean the visible presence of muscle mass, so doing hours of
cardio and burning all your strength and muscle away will get you nowhere. Therefore,
the focus of this plan is weight lifting, and cardio is supplemented as needed.
a. THE WEIGHTS YOU USE: If youre not pushing yourself, youre not
progressing. But at the same time, if youre going too heavy, youre probably not
controlling the weight and using proper form. You need to find your happy
medium. You should be getting stronger over time on this program, and writing
down the weights you use is crucial for strength AND aesthetic success! This
programs format allows you to write in the weight youre using in both the
WEIGHT and COMPLETE columns of the table. I will show you how to be
logging your workouts in the workout footage on YouTube!
b. YOUR RPE: Another handy tool for making sure youre pushing yourself in the
gym is by analyzing your RPE for each exercise. RPE stands for Rate of
Perceived Exertion and is a difficulty scale of 1-10, 1 being I could do this in
my sleep and 10 being nearly impossible, had to break proper form to get all
the reps. You should aim for all your exercises to be within a 7-9.5 RPE,
depending on the exercise and its serial position in the workout.
c. WRITING IT ALL OUT: PRINT your workouts! PRINT this packet and bring the
section of this packet labeled PRINTABLE/BLANK VERSION TO WRITE ON
to the gym with a pen like I am in the videos, and make sure youre taking note
of all the weights youre using and reps youre doing.
d. CARDIO: As you read in the experience level section, adding cardio should not
be your primary focus if youre completely new to the gym. Six lifting workouts
per week will be more than enough to whip your body into shape! However, if
you are nailing the workouts, nailing your diet, and want MORE results in these
30 days, cardio is what youll have to do. Please know that cardio will NOT make
up for a lack of discipline in your diet, in fact, burning off excess calories
consumed can be harmful to your metabolism, and cause your body to resist fat
loss. Do not abuse cardio on this plan, and your body and results will thank you.
Your best bet is going to be making your training and nutrition your top priority,
and only adding in cardio when youre doing well with the former. I will do my
best to inform you of how much, and what types of cardio Im doing for my
results on top of the workouts provided, in the video guides. However, cardio
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should be individualized, so dont copy what Im doing and expect the same
result. You may need more or less than me depending on your goals. Types of
cardio include the following:
i. Low Intensity Steady State- Heart rate of 125-135 bpm. Can keep a
conversation well at this intensity. This is best used on active rest days,
paired with stretching and foam rolling, to facilitate and stimulate the
process of muscle recovery.
ii. Moderate Intensity Steady State- Heart rate of 145-165 bpm.
Keeping conversation is difficult, but doable at this intensity. This is best
used as your primary form of steady state cardio.
iii. High Intensity Interval Training- Your heart rate should be in max
range for a short duration of time, 0:10 to 0:30 seconds of MAX effort,
followed by a longer period of rest or low intensity work to allow the heart
rate to come down to a moderate or low intensity level. The rest period
can be anywhere from 0:40 to 2:00 depending on how crazy your
intervals are. High intensity interval training is best used for maximal
calorie burn in a short period of time (HIIT sessions typically only last 10-
20 minutes), and is proven to help boost muscle growth and retention.
Any other questions you may have about training, cardio or nutrition will be answered in the
daily content in the video series. I will not only be providing the full workouts, step by step,
but also nutrition, cardio and supplementation information in these videos. On top of that, I
will be adding in things like Full Days of Eating, Recipes, Q&As, Interviews with the Sponsors,
and informational talks to these videos so you can gain the most knowledge possible out of
these 30 days with me.
This program is 100% FREE, for anyone and everyone. I am releasing this program for you all
without asking for any money or compensation in return, but I will ask for one TINY favor! All
I ask is that if you are enjoying the program, learning from the content, and are seeing great
results, then please SHARE my Instagram page, website, YouTube channel, or this program
with someone you know who could benefit from my content. It doesnt need to be a full-blown
shout-out (if you do, thats cool too!), but just let your best friend know about my page, or
give your coworker a link to my videos, something small and effortless like that. A little
mention goes a long way for me, and I would greatly appreciate it.
For one-on-one, customized coaching, you can check out my individualized services and
inquire to become a client via my website, www.MarissaRoyFitness.com!
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6
 Week 1, Day 1: Leg Day
EXERCISES REPS WEIGHT SETS Completed: RPE
7
Barbell Back Squat 12-15 3
Barbell Romanian Deadlift 12 3
DB Goblet Squat (banded) 12 3
Barbell Walking Lunges 15 per leg 3
Leg Extension Machine 15 3 w/ Drop-Set Last Set
Lying Hamstring Curl Machine 15 3 w/ Drop-Set Last Set
Seated Calf Raise Machine 15 3
Standing Calf Raise Machine 15 3 w/ Drop-Set Last Set
Notes: Make sure to activate the glutes and warm up properly before squatting!

Week 1, Day 2: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Standing DB Overhead Press 12 3

Flat DB Chest Press 12 3
Standing DB Lateral Raise 15 3 w/ Drop-Set Every Set
Standing Cable Upright Row 15 3
Standing Cable Overhead Press 10 3
Seated Alt Front Raise From Parallel 10 per arm 3 w/ Drop-Set Every Set
Pec Deck Chest Fly 12 3
Pec Deck Rear Delt Fly 12 3

Notes: Fast paced workout, keep rest at 0:30 to 0:45 between sets.

Week 1, Day 3: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Wide Grip Lat Pulldown 10 3

Seated Cable Row 10 3
Barbell Bent Over Row 10 3
Cable Lat Pullover 12 3 SS w/ Tricep Pushdown
Cable Rope Face Pull 12 3
Bent Over DB Rear Delt Fly 12 3 w/ Drop-Set Last Set
Standing Alternating DB Curl 15 per arm 3 SS w/ Seated Dips
Single Arm DB Row 15 per arm 3
Notes: Tricep exercises are optional to superset in since the workout is already at max length.
 8

Week 1, Day 5: Shoulders & Abs

EXERCISES REPS WEIGHT SETS Completed: RPE

Standing DB Shoulder Press 10-12 3 w/ AMRAP Last Set

Pec Deck Rear Delt Fly 15 3 w/ Drop-Set Last Set
Single Arm Cable Lateral Raise 10 3
Single Arm DB Lateral Raise 15 3 w/ Drop-Set Every Set
Wide Grip Barbell Upright Row 12-15 3 w/ Drop-Set Last Set
Decline Bench Leg Raise 15-20 3
Stability Plank Oblique Crunch 10-12 per leg 3
Reverse Crunch 15 3
Notes: n/a

Week 1, Day 6: Glute Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Hip Thrust 20 3

Cable Glute Pull Through 12 3 w/ Drop-Set Last Set
Single Leg Press 10 per leg 3
Cable Glute Kickback 12 per leg 3
Single Leg DB Romanian Deadlift 10 per leg 3
DB Single Leg Box Squat 10 per leg 3 w/ Drop-Set to BW Last Set
Hip Abductor Machine 15/20/25 3 w/ Rest Pause Last Set
Seated Calf Raise Machine 15 3
Notes: you can do the single leg press either straight on, or at an angle.

Week 1, Day 7: Full Body Conditioning

EXERCISES REPS WEIGHT SETS Completed: RPE

Upright Row to Shoulder Press 0:30 3

Froggy Crunch 0:30 3
Bent Arm Lateral Raise 0:30 3
Med Ball Slam 0:30 3
Burpee with Push-Up & Mtn Climbers 0:30 3
Box Jumps 0:30 3
Plank Oblique Crunches 0:30 3
Power Skips 0:30 3
Renegade Rows 0:30 3
Battle Ropes 0:30 3
Notes: 2 circuits of 5 exercises each, 1-1:30 rest between rounds.
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Week 2, Day 8: Leg Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Standing Calf Raise Machine 15 3 w/ Drop-Set Last Set

Seated Calf Raise Machine 15 3
Leg Extension Machine 15 3 w/ Drop-Set Last Set
Lying Hamstring Curl Machine 15 3 w/ Drop-Set Last Set
Hip Abductor Machine 15 3 w/ Drop-Set Last Set
Glute Kickback Machine 15 3
Barbell Walking Lunge 15 3
Barbell Back Squat 15 3 w/ Drop-Set Last Set
Notes: Backwards leg day, keep pace fast since there are no supersets.

Week 2, Day 9: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Bench Press 6-8 3

Seated Single Arm Shoulder Press 15 per arm 3
Standing DB Lateral Raise 12 3 w/ Double Drop-Set Every Set
Plate Front Raise 12 3 w/ Drop-Set Every Set
Tricep Rope Pushdown 12 3 w/ Drop-Set Every Set
Pec Deck Rear Delt Fly 12 3 w/ Drop-Set Every Set
Battle Ropes 0:30 3
Push Ups 0:30 3

Notes: n/a

Week 2, Day 10: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Wide Grip Cable Lat Pullover 20 3

Narrow Grip Lat Pulldown 20 3
Bent Over 2 Arm DB Row 15 3
Underhand Grip Seated Cable Row 10 3
Barbell Bicep Curl 12 3 w/ Drop-Set Last Set
Wide Grip Lat Pulldown 15 3
Seated Alternating DB Curl 15 per arm 3
Cable Rope Bicep Curl 12 3 w/ Drop-Set Last Set
Notes: Use a straight bar for the Underhand Grip Seated Cable Row and go slow. Use Versa Gripps if grip is failing.
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Week 2, Day 12: Shoulders & Arms

EXERCISES REPS WEIGHT SETS Completed: RPE

Seated DB Arnold Press 8-10 3

Straight Bar Cable Bicep Curl 10-12 3 w/ Drop-Set Last Set
Straight Bar Cable Tricep Pushdown 10-12 3 w/ Drop-Set Last Set
Alternating Front & Lateral Raise 15 per exercise 3 w/ Drop-Set Every Set
Preacher Curl Machine 12 3
Tricep Extension Machine 12 3
Around the World 10 3 w/ Drop-Set Last Set
Seated Dip Machine 12 3 w/ Drop-Set Last Set
Notes: n/a

Week 2, Day 13: Glute Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Hip Abductor Machine 20 3

Barbell Hip Thrust 15 3 w/ Drop-Set Last Set
Smith Machine Sumo Squat 15 3
Smith Machine Glute Kickback 10 per leg 3
Cable Glute Kickback 12 per leg 3
Single Leg DB Romanian Deadlift 12 per leg 3
Cable Frog Walk 20 steps 3 w/ Drop-Set to BW Last Set
Banded Glute Bridge or Frog Pump 50 3
Notes: Perform frog walks banded as well if a band loop is available.
 Week 3, Day 15: Leg Day
EXERCISES REPS WEIGHT SETS Completed: RPE
11
Barbell Back Squat 4-6 3
DB Romanian Deadlift 15 3
DB Goblet Squat 12 3 w/ Drop-Set to BW Last Set
Glute Kickback Machine 15 per leg 3 w/ Rest Pause Last Set
Barbell Good Morning 12 3
Barbell Romanian Deadlift 15 3
Standing Calf Raise Machine 15 3 w/ Drop-Set Every Set
Kneeling Squat Against Band 20-25 3
Notes: Add a band to the goblet squats if one is available to you.

Week 3, Day 16: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Seated Barbell Overhead Press 8 3

Standing DB Shoulder Press 10 3 w/ Drop-Set Last Set
Smith Machine Flat Bench Press 10 3
Smith Machine Constant Tension Shoulder Press 15 3
Smith Machine Wide Grip Upright Row 15 3
Assisted Tricep Dip 8 3 w/ AMRAP Last Set
Tricep Straight Bar Pushdown 12 3 w/ Drop-Set Every Set
Lateral & Front Raise Combo 12 3

Notes: One lateral raise and one front raise together equate to one rep.

Week 3, Day 17: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Wide Grip Lat Pulldown 8 3 w/ Drop-Set Last Set

Seated Cable Row 10 3
Cable Rope Lat Pullover 10 3
Single Arm DB Row 10 per arm 3 w/ Drop-Set Last Set
Squatting Rope Cable Row 12 3
Seated Cable High Row 12 3
Bent Over DB Rear Delt Fly 15 3
Pec Deck Rear Delt Fly 10-12 3 w/ Drop-Set Last Set
Notes: n/a
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Week 3, Day 19: Shoulders & Abs

EXERCISES REPS WEIGHT SETS Completed: RPE

Smith Machine Seated Shoulder Press 8-10 3 w/ AMRAP Last Set

Smith Machine Single Arm Press 10 per arm 3
Smith Machine Upright Row 10-12 3
Standing DB Lateral Raise 15 3 w/ Drop-Set Every Set
Plate Raise and Punch 15-20 3
Seated V Up 15-20 3
Roman Chair Flutter Kicks failure 3
Hanging Knee Tucks failure 3
Notes: n/a

Week 3, Day 20: Glute Day

Exercise REPS WEIGHT SETS Complete? RPE

Cable Glute Kickback 12 per leg 3

Banded Glute Kickback 20 per leg 3
Smith Machine Bulgarian Split Squat 10 per leg 3
Single Leg Press 12 per leg 3 w/ Drop-Set Last Set
Leg Press Calf Press 12 3 w/ Drop-Set Every Set
Barbell Glute Bridge 20 3
Glute Hyperextension 20 3 w/ Rest Pause Last Set
Reverse Glute Hyperextension 20 3
Notes: Add a band to reverse hypers and do them with legs spread in a "sumo" stance.

Week 3, Day 21: Full Body Conditioning

EXERCISES REPS WEIGHT SETS Completed: RPE

Battle Ropes 0:30 3

Box Jump 0:30 3
Med Ball Slam 0:30 3
Power Skip 0:30 3
Froggy Crunch 0:30 3
Side to Side Touchdowns 0:30 3
Pop Squat Jumps 0:30 3
Inchworms 0:30 3
Side to Side Med Ball Slam 0:30 3
Flutter Kicks 0:30 3
Notes: Two circuits of 5 items each, 1:00-1:30 min rest between rounds.
 Week 4, Day 23: Leg Day
EXERCISES REPS WEIGHT SETS Completed: RPE
13
Barbell Back Squat 6-8 3
DB Box Step Up 10 per leg 3
Power Skip 15 per leg 3
Smith Machine Narrow Squat 10 3
Smith Machine Sumo Squat 10 3
Leg Extension Machine 12 3 w/ Drop-Set Every Set
Lying Hamstring Curl Machine 12 3 w/ Drop-Set Every Set
Seated Calf Raise Machine 12 3 w/ Drop-Set Last Set
Notes: n/a

Week 4, Day 24: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Bent Over DB Rear Delt Fly 15 3

Cable Rope Face Pull 15 3
Pec Deck Rear Delt Fly 12 3 w/ Drop-Set Last Set
Pec Deck Chest Fly 10 3 w/ Drop-Set Every Set
Standing Cable Upright Row 12 3
Standing DB Lateral Raise 12 3 w/ Drop-Set Every Set
Plate Front Raise 10-12 3 w/ Drop-Set Every Set
Incline DB Chest Press 10 3 w/ AMRAP Last Set

Notes: Backwards-structured push day, lots of shoulder focus.

Week 4, Day 25: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Assisted Pull Up Machine Wide Grip 12 3

Reverse Grip Lat Pulldown 12 3
Kneeling Single Arm High Row 12 per arm 3 w/ Drop-Set Last Set
Rope Cable Lat Pulllover 12 3 w/ Rest Pause Last Set
Supportless Wide Grip Lat Pulldown 12 3 w/ Rest Pause Last Set
Barbell Spider Curl 10 3
Barbell Bicep Curl 21 21 3
Single Arm Cable Bicep Curl (elbow high) 12 per arm 3
Notes: 21 variation- 7 wide, 7 neutral, 7 narrow grip, all full reps.
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Week 4, Day 27: Shoulders & Arms

EXERCISES REPS WEIGHT SETS Completed: RPE

Incline Bench DB Rear Delt Fly 12 3 w/ Drop-Set Every Set

Seated Incline DB Curl 12 per arm 3 w/ Drop-Set Last Set
Incline Bench DB Skullcrusher 12 3
Lateral Raise Machine (Single Arm) 12 per arm 3
Barbell Preacher Curl 10-12 3
Barbell French Press 10-12 3
Barbell Front Raise 10-12 3
Alternating Cable Shoulder Press 12-15 3 w/ Drop-Set Last Set
Notes: perform the highlighted exercises as TRI-SETS, three exercises back to back to back!

Week 4, Day 28: Glutes

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Hip Thrust 8-10 3 w/ AMRAP Last Set

Barbell Back Squat Sumo Stance 12 3
Barbell Reverse Lunge 10 per leg 3 w/ Drop-Set to BW Last Set
DB Plie Squat (TEMPO) 12 3
Banded Squat Jumps 20-25 3
DB Romanian Deadlift 15 3
Exercise Ball Hamstring Curl 15 3 w/ AMRAP Last Set
Kneeling Box Jump or Box Jumps 10 3
Notes: Work on explosiveness and athleticism for the Box Jumps! Tempo is 3 sec down, 1 sec up, 1 sec squeeze at the top.

Week 4, Day 29: Full Body Conditioning

EXERCISES REPS WEIGHT SETS Completed: RPE

Elevated Pop Squat Jumps 0:30 3

Up & Over's 0:30 3
Exercise Ball V-Up Pass Through 0:30 3
Burpee 0:30 3
Exercise Ball Knee Tuck 0:30 3
Lunge Switch Jumps 0:30 3
Battle Rope Up & Over's 0:30 3
Plank Pulse 0:30 3
Inchworms 0:30 3
Wall Sit Med Ball Slam 0:30 3
Notes: Two circuits of 5 items each, 1:00-1:30 between rounds.
 15

PRINTABLE/BLANK VERSION TO WRITE ON: Week 1, Day 1: Leg Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Back Squat 12-15 3

Barbell Romanian Deadlift 12 3
DB Goblet Squat (banded) 12 3
Barbell Walking Lunges 15 per leg 3
Leg Extension Machine 15 3
Lying Hamstring Curl Machine 15 3
Seated Calf Raise Machine 15 3
Standing Calf Raise Machine 15 3
Notes:

Week 1, Day 2: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Standing DB Overhead Press 12 3

Flat DB Chest Press 12 3
Standing DB Lateral Raise 15 3
Standing Cable Upright Row 15 3
Standing Cable Overhead Press 10 3
Seated Alt Front Raise From Parallel 10 per arm 3
Pec Deck Chest Fly 12 3
Pec Deck Rear Delt Fly 12 3

Notes:

Week 1, Day 3: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Wide Grip Lat Pulldown 10 3

Seated Cable Row 10 3
Barbell Bent Over Row 10 3
Cable Lat Pullover 12 3
Cable Rope Face Pull 12 3
Bent Over DB Rear Delt Fly 12 3
Standing Alternating DB Curl 15 per arm 3
Single Arm DB Row 15 per arm 3
Notes:
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Week 1, Day 5: Shoulders & Abs

EXERCISES REPS WEIGHT SETS Completed: RPE

Standing DB Shoulder Press 10-12 3

Pec Deck Rear Delt Fly 15 3
Single Arm Cable Lateral Raise 10 3
Single Arm DB Lateral Raise 15 3
Wide Grip Barbell Upright Row 12-15 3
Decline Bench Leg Raise 15-20 3
Stability Plank Oblique Crunch 10-12 per leg 3
Reverse Crunch 15 3
Notes:

Week 1, Day 6: Glute Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Hip Thrust 20 3

Cable Glute Pull Through 12 3
Single Leg Press 10 per leg 3
Cable Glute Kickback 12 per leg 3
Single Leg DB Romanian Deadlift 10 per leg 3
DB Single Leg Box Squat 10 per leg 3
Hip Abductor Machine 15/20/25 3
Seated Calf Raise Machine 15 3
Notes:

Week 1, Day 7: Full Body Conditioning

EXERCISES REPS WEIGHT SETS Completed: RPE

Upright Row to Shoulder Press 0:30 3

Froggy Crunch 0:30 3
Bent Arm Lateral Raise 0:30 3
Med Ball Slam 0:30 3
Burpee with Push-Up & Mtn Climbers 0:30 3
Box Jumps 0:30 3
Plank Oblique Crunches 0:30 3
Power Skips 0:30 3
Renegade Rows 0:30 3
Battle Ropes 0:30 3
Notes:
 17

Week 2, Day 8: Leg Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Standing Calf Raise Machine 15 3

Seated Calf Raise Machine 15 3
Leg Extension Machine 15 3
Lying Hamstring Curl Machine 15 3
Hip Abductor Machine 15 3
Glute Kickback Machine 15 3
Barbell Walking Lunge 15 3
Barbell Back Squat 15 3
Notes:

Week 2, Day 9: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Bench Press 6-8 3

Seated Single Arm Shoulder Press 15 per arm 3
Standing DB Lateral Raise 12 3
Plate Front Raise 12 3
Tricep Rope Pushdown 12 3
Pec Deck Rear Delt Fly 12 3
Battle Ropes 0:30 3
Push Ups 0:30 3

Notes:

Week 2, Day 10: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Wide Grip Cable Lat Pullover 20 3

Narrow Grip Lat Pulldown 20 3
Bent Over 2 Arm DB Row 15 3
Underhand Grip Seated Cable Row 10 3
Barbell Bicep Curl 12 3
Wide Grip Lat Pulldown 15 3
Seated Alternating DB Curl 15 per arm 3
Cable Rope Bicep Curl 12 3
Notes:
 18

Week 2, Day 12: Shoulders & Arms

EXERCISES REPS WEIGHT SETS Completed: RPE

Seated DB Arnold Press 8-10 3

Straight Bar Cable Bicep Curl 10-12 3
Straight Bar Cable Tricep Pushdown 10-12 3
Alternating Front & Lateral Raise 15 per exercise 3
Preacher Curl Machine 12 3
Tricep Extension Machine 12 3
Around the World 10 3
Seated Dip Machine 12 3
Notes:

Week 2, Day 13: Glute Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Hip Abductor Machine 20 3

Barbell Hip Thrust 15 3
Smith Machine Sumo Squat 15 3
Smith Machine Glute Kickback 10 per leg 3
Cable Glute Kickback 12 per leg 3
Single Leg DB Romanian Deadlift 12 per leg 3
Cable Frog Walk 20 steps 3
Banded Glute Bridge or Frog Pump 50 3
Notes:
 Week 3, Day 15: Leg Day
EXERCISES REPS WEIGHT SETS Completed: RPE
19
Barbell Back Squat 4-6 3
DB Romanian Deadlift 15 3
DB Goblet Squat 12 3
Glute Kickback Machine 15 per leg 3
Barbell Good Morning 12 3
Barbell Romanian Deadlift 15 3
Standing Calf Raise Machine 15 3
Kneeling Squat Against Band 20-25 3
Notes:

Week 3, Day 16: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Seated Barbell Overhead Press 8 3

Standing DB Shoulder Press 10 3
Smith Machine Flat Bench Press 10 3
Smith Machine Constant Tension Shoulder Press 15 3
Smith Machine Wide Grip Upright Row 15 3
Assisted Tricep Dip 8 3
Tricep Straight Bar Pushdown 12 3
Lateral & Front Raise Combo 12 3

Notes:

Week 3, Day 17: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Wide Grip Lat Pulldown 8 3

Seated Cable Row 10 3
Cable Rope Lat Pullover 10 3
Single Arm DB Row 10 per arm 3
Squatting Rope Cable Row 12 3
Seated Cable High Row 12 3
Bent Over DB Rear Delt Fly 15 3
Pec Deck Rear Delt Fly 10-12 3
Notes:
 20

Week 3, Day 19: Shoulders & Abs

EXERCISES REPS WEIGHT SETS Completed: RPE

Smith Machine Seated Shoulder Press 8-10 3

Smith Machine Single Arm Press 10 per arm 3
Smith Machine Upright Row 10-12 3
Standing DB Lateral Raise 15 3
Plate Raise and Punch 15-20 3
Seated V Up 15-20 3
Roman Chair Flutter Kicks Failure 3
Hanging Knee Tucks Failure 3
Notes:

Week 3, Day 20: Glute Day

Exercise REPS WEIGHT SETS Complete? RPE

Cable Glute Kickback 12 per leg 3

Banded Glute Kickback 20 per leg 3
Smith Machine Bulgarian Split Squat 10 per leg 3
Single Leg Press 12 per leg 3
Leg Press Calf Press 12 3
Barbell Glute Bridge 20 3
Glute Hyperextension 20 3
Reverse Glute Hyperextension 20 3
Notes:

Week 3, Day 21: Full Body Conditioning

EXERCISES REPS WEIGHT SETS Completed: RPE

Battle Ropes 0:30 3

Box Jump 0:30 3
Med Ball Slam 0:30 3
Power Skip 0:30 3
Froggy Crunch 0:30 3
Side to Side Touchdowns 0:30 3
Pop Squat Jumps 0:30 3
Inchworms 0:30 3
Side to Side Med Ball Slam 0:30 3
Flutter Kicks 0:30 3
Notes:
 Week 4, Day 23: Leg Day
EXERCISES REPS WEIGHT SETS Completed: RPE
21
Barbell Back Squat 6-8 3
DB Box Step Up 10 per leg 3
Power Skip 15 per leg 3
Smith Machine Narrow Squat 10 3
Smith Machine Sumo Squat 10 3
Leg Extension Machine 12 3
Lying Hamstring Curl Machine 12 3
Seated Calf Raise Machine 12 3
Notes:

Week 4, Day 24: Push Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Bent Over DB Rear Delt Fly 15 3

Cable Rope Face Pull 15 3
Pec Deck Rear Delt Fly 12 3
Pec Deck Chest Fly 10 3
Standing Cable Upright Row 12 3
Standing DB Lateral Raise 12 3
Plate Front Raise 10-12 3
Incline DB Chest Press 10 3

Notes:

Week 4, Day 25: Pull Day

EXERCISES REPS WEIGHT SETS Completed: RPE

Assisted Pull Up Machine Wide Grip 12 3

Reverse Grip Lat Pulldown 12 3
Kneeling Single Arm High Row 12 per arm 3
Rope Cable Lat Pullover 12 3
Supportless Wide Grip Lat Pulldown 12 3
Barbell Spider Curl 10 3
Barbell Bicep Curl 21 21 3
Single Arm Cable Bicep Curl (elbow high) 12 per arm 3
Notes:
 22

Week 4, Day 27: Shoulders & Arms

EXERCISES REPS WEIGHT SETS Completed: RPE

Incline Bench DB Rear Delt Fly 12 3

Seated Incline DB Curl 12 per arm 3
Incline Bench DB Skullcrusher 12 3
Lateral Raise Machine (Single Arm) 12 per arm 3
Barbell Preacher Curl 10-12 3
Barbell French Press 10-12 3
Barbell Front Raise 10-12 3
Alternating Cable Shoulder Press 12-15 3
Notes:

Week 4, Day 28: Glutes

EXERCISES REPS WEIGHT SETS Completed: RPE

Barbell Hip Thrust 8-10 3

Barbell Back Squat Sumo Stance 12 3
Barbell Reverse Lunge 10 per leg 3
DB Plie Squat (TEMPO) 12 3
Banded Squat Jumps 20-25 3
DB Romanian Deadlift 15 3
Exercise Ball Hamstring Curl 15 3
Kneeling Box Jump or Box Jumps 10 3
Notes:

Week 4, Day 29: Full Body Conditioning

EXERCISES REPS WEIGHT SETS Completed: RPE

Elevated Pop Squat Jumps 0:30 3

Up & Over's 0:30 3
Exercise Ball V-Up Pass Through 0:30 3
Burpee 0:30 3
Exercise Ball Knee Tuck 0:30 3
Lunge Switch Jumps 0:30 3
Battle Rope Up & Over's 0:30 3
Plank Pulse 0:30 3
Inchworms 0:30 3
Wall Sit Med Ball Slam 0:30 3
Notes: