Day 1 – Lower body bang • banded monster walk 3 x30s • bench barbell step up 3 x30 reps (15

each leg) • dumbell donkey kick 3 x30 reps (15 each leg) • hip thruster into single leg abduction
3 x40 reps (20 each side) • squat with barbell between legs/kettlebell 3 x15 reps • SUPERSET
(3 sets): donkey kick in leg curl maschine + machine hip thruster
Day 2 – Upper body boost • warm up – incline treadmill walk 10 min • sitting row 3x20 reps (10
each arm) • standing back cross 3x10 reps • lat pulldown 3 x10 reps • 3 way raise (lateral raise
into front raise into elbow up raise) 3 x12 reps • oblique heel touch 3x24 reps (12 each side) •
plank with shoulder touch 3 x30 reps (15 each arm) • cable crunch 3 x2 reps
Day 3 – Guns x booty • warm up – incline treadmill walk 10 min • parallel step up 3x4 reps (12
each leg) • dumbell glute bridge 3x12 reps • kickback in leg extension machine 3x24 reps (12
each leg) • head crusher on bench 3x10 reps • one arm cable hammer curl 3x24 reps (12 each
arm) • straight bar tricep pressdown 3x10 reps
Day 4 – Rest day
Day 5 – Body x build • warm up – incline treadmill walk 10 min • weighted squat 4x6reps • hip
thruster 4x8 reps • leg curl 4x8 reps • leg extension 4 x8 reps • leg press 4 x8 reps
Day 6 – Female force • burpee 2x15 reps • dumbell squat into shoulder press 2x15 reps • knee
crusher 2 x30 reps (15 each side) • reverse crunch 2 x12 reps • single leg glute bridge 2x30
reps (15 each side) • standing cable one arm row 2 x30 reps (15 each) • tricep push on
kettlebell to squat 2x15 reps
Day 7 – Rest day
Day 8 – Lower body bang • warm up incline walk 5min • SUPERSET (3 sets): cable jump squat
+ cable squat monster walk • cable pull through straight legs 3x20 • clamshell banded 3x20 per
leg • hamstring curl on bench into pushing up (hold db with legs) 3x15 • kneeling on knees half
jump with glute squeeze 3x15
Day 9 – upper body boost • kneeling back cable pulldown 3x10 • laying pullups on smith
machine (reverse push up) 3x12 • kneeling push with barbell 3x10 per arm • cable twist
(superman punch) 3x10 per arm • crunch clap 4x24 • heel touches 3x24
Day 10 – guns x booty • warm up 5 min uphill walk • parallel step up on bench 2x12 per leg •
kneeling hip puh 3x10 • split squat 3x12 per leg • leg kicback 3x10 per leg • double bicep curl on
cables 3x10 • db skullcrusher 3x12 • tricep cable pressdown 3x20
Day 11 – active rest day
Day 12 – body x build • lunge with barbell under knee 4x8each leg • single led barbell deadlift
4x8 each leg • hip thrusts 4x8 • sumo squat on smith machine 4x6 • leg extension 4x6
Day 13 – female force • ice skaters 2x30s • standing one arm row 2x12each arm • 3 direction
leg lift (lef, middle, right) 2x12 • burpee 2x20s • laying pull up on smith machine 2x12 • walking
db lunge 2x30
Day 14 – active rest day
Day 15 – lower body bang • warm up – inline treadmill walk 5min • bench step up 3x40 (20
each leg) • dumbell frog kick 3x15 • SUPERSET (3 sets): cable monster walk + cable pull
through bent knees • frog bridge with band 3x20 • leg lift on bench 3x15
Day 16 – upper body boost • wide standing row 4x12 • lying one arm push 4x20 (10 each rm) •
3 way raise (lateral raise into front raise into elbow up raise) 4x12 • one arm crunch 4x24 (12
each arm) • reverse crunch 4x12
Day 17 – guns x booty • warm up 10 min uphill walk • parallel step up 3x24 (12 each leg) • glute
brudge 3x10 • sumo squat 3x12 • one arm tricep pulldown 3x20 (10 each arm) • one arm press
3x24 (12 each arm) • standing single bicep curl 3x20 (10 each arm)
Day 18 – active rest day
Day 19 – body x build • warm up 10min incline walk • frog kick on smith machine 4x8 • sumo
box squat on smith machine 4x6 • hip thruster 4x8 • dumbell squat into straight deadlift 4x8 •
single leg press on smith machine 4x16 (8 each leg)
Day 20 – female force • side bridge 2x24 (12 each side) • oblique heel touch 2x24 (12 each
side) • 3 direction lift (left, middle, right) 2x15 • burpee 2x30s • straight bar tricep pressdown
2x10 • monster walk with bicep curl 2x15
Day 21 – active rest day
Day 22 – lower body bang • warm up – inline treadmill walk 5min • cable jump squat 3x15 •
bench step up 3x40 (20 each leg) • dumbell frog kick 3x15 • hip thruster into single leg
abduction 3x40 (20 each leg) • squat with barbell between legs 3x15 • SUPERSET (3 sets):
clam + hip thrust
Day 23 – upper body boost • warm up 5 min • standing one arm row 4x20 (10 each arm) •
kneeling pulldown 4x12 • cable lat pulldown 4x10 • 3 way raise (lateral raise into front raise into
elbow up raise) 4x12 • oblique heel touch 4x20 (10 each side) • plank with shoulder tocuh 4x24
(12 each arm) • knee crusher 4x20 (10 each side)
Day 24 – guns x booty • warm up 5 min uphill walk • parallel step up 3x24 (12 each leg) •
machine hip thruster 3x10 • straight leg kickback 3x24 (12 each leg) • head crusher on bench
3x10 • one arm hammer curl 3x24 (12 each arm) • sitting tricep press 3x12
Day 25 – active rest day
Day 26 – body x build • warm up 5min incline walk • one hand sumo squat 4x16 (8 each arm) •
hip thruster 4x8 • leg curl 4x8 • cable pull through bent knees 3x10 • SUPERSET (4 sets): leg
press + leg extension
Day 27 – female force • burpee 2x60s • side lunge 2x30 (15 each leg) • SUPERSET (2sets):
knee crusher + standing cable crunch • reverse hyperextension 2x15 • single leg glute bridge
2x24 (12 each leg) • standing one arm row 2x30 (15 each arm) • skullcrusher with weight 2x12
Day 28 – active rest day
Day 29 – lower body bang • leg extension 3x20 • leg lift abduction 3x30 (15 each leg) • one
hand sumo squat 3x40 (20 each arm) • reverse hyperextension 3x15 • singel leg glute bridge
3x40 (20 each leg) • single leg press on smith machine 3x30 (15 each leg)
Day 30 – upper body boost • wide standin row 4x12 • cable lat pulldown 4x12 • kneeling
pulldown 4x12 • cable twist 424 (12 each arm) • one arm crunch 4x20 (10 each arm) • plank with
shoulder taouch 4x20 (10 each arm)
Day 31 – guns x booty • warm up 7 min uphill walk • parallel step up 3x24 (12 each leg) • hip
thruster 3x10 • SUPERSET (3 sets): cable pull through bent knees + cable pull through straight
legs • one arm press 3x20 (10 each arm) • tricep push 3x12 • standing single bicep curl 3x20
(10 each arm)
Day 32 – active rest day
 Day 33 – body x build • warm up 7min incline walk • sumo squat 4x6 • SUPERSET (3 sets): leg
extension + kickback in leg extension machine • single leg deadlift 4x12 (6 each leg) • machine
hip thruster 5x8
Day 34 – female force • SUPERSET (2 sets): one arm hammer curl + one arm tricep pulldown •
ski jump 2x30 (15 each side) • dumbell squat into shoulder press 2x20 • 3 direction lift (left,
middle, right) 2x15 • knee crusher 2x30 (15 each side)
Day 35 – active rest day
Day 36 – lower body bang • 5 min warm up • dumbell squat into shoulder press 3x15 • dumbell
frog kick 3x15 • SUPERSET (3sets): cable jump squat + cable monster walk • frog bridge with
band 3x15 • leg lift on bench 3x15
Day 37 – upper body boost • sitting row 5x20 (10 each arm) • standing back cross 3x12 • wide
standing row 4x12 • kneeling pulldown 4x10 • one arm crunch 4x24 (12 each side) • reverse
crunch 4x12
Day 38 – guns x booty • warm up 7 min uphill walk • parallel step up 3x24 (12 each leg) •
SUPERSET (3 sets): machine hip thruster + leg curl • sumo squat 3x12 • one arm tricep
pulldown 4x24 (12 each arm) • one arm press 2x24 (12 each arm) • double bicep curl 4x12 Day
39 – active rest day
Day 40 – body x build • warm up 7min incline walk • dumbell frog kick 3x15 • sumo box squat on
smith machine 4x6 • hip thruster 4x8 • dumbell squat into straight deadlift 4x8 • walking lunge
3x24 (12 each leg)
Day 41 – female force • burpee 3x60s • dumbell squat int oshoulder press 3x15 • cable twist
3xfailure • 3 direction leg lift 3xfailure • knee crusher 3x40 (20 each side) • standing one arm row
3x30 (15 each arm)
Day 42 – active rest day
Day 43 – lower body bang • banded monster walk 3x60s • bench step up 3x30 (15 each leg) •
leg lift on bench 3x15 • lying hip abduction 3x40 (20 each leg) • squat with barbell between legs
3x15 • hamstring curl with hyperextension 3x15
Day 44 – upper body boost • 10min warm up incline walk • laying pull up 3x10 • cable lat
pulldown 3x12 • standing back cross 3x10 • wide standing row 3x10 • 3 way raise 3x12 •
kneeling push with barbell 3x24 (12 each arm)
Day 45 – guns x booty • 10min warm up incline walk • parallel step up 3x24 (12 each leg) •
sumo box squat on smith machine 4x12 • tricep push on kettlebell to squat 3x12 • overhead
tricep push on bench 3x10 • one arm hammer curl 3x24 (12 each arm) • monster walk with
bicep curl 3x20s • standing single bicep curl 3x4 (12 each arm)
Day 46 – active rest day
Day 47 – body x build • warm up 10min incline walk • SUPERSET (4 sets): leg curls + leg
extension • hip thruster 4x8 • split squat 4x24 (12 each leg) • leg press 4x8
Day 48 – female force • dumbell squat into shoulder press 2x15 • knee crusher 2x30 (15 each
side) • reverse crunch 2x12 • crunch clap 2x30 (15 each side) • laying pull up with grip 2x15 •
burpee 3xfailure
Day 49 – active rest day
 Day 50 – lower body bang • SUPERSET (3 sets): cable monster walk +cable pull through bent
knees • dumbell squat into straught deadlift 3x15 • single leg glute bridge 3x40 (20 each leg) •
hamstring curl with hyperextension 3x15 • kneeling half jump with glute squeeze 3x20
Day 51 – upper body boost • SUPERSET (3 sets): standing back cross + double bicep curl •
laying pull up with grip 3x12 • standing one arm row 3x20 (10 each arm) • cable twist 3x20 (10
each arm) • SUPERSET (4 sets): crunch clap + oblique heel touch
Day 52 – guns x booty • parallel step up 3x24 (12 each leg) • dumbell squat into shoulder press
3x10 • split squat 3x24 (12 each leg) • straght leg kickback 3x20 (10 each leg) • tricep push
3x10 • dumbell skullcrusher 3x12 • tricep pressdown 3x20
Day 53 – active rest day
Day 54 – body x build • warm up 7min incline walk • glute brudge 4x8 • split squat 4x16 (8 each
side) • single leg deadlift 4x12 (6 each leg) • sumo box squat on smith machine 4x8 • straight leg
kickback 4x20 (10 each leg)
Day 55 – female force • brupee 2x45s • standing one arm row 2x24 (12 each arm) • 3 direction
leg lift 2x12 • plank with shoulder touch 3x20s • laying pull up on smith machine 2x12 • frog
bridge with band 2x15