WORKOUT 1 – Upper Body A – Shoulders, Chest & Back


1A) Prone Y Raise (2 seconds pause at top)

12 to 15 reps

1B) Seated DB Lateral Raises

Go 1-2 reps from failure, then move to 1C. 

1C) Bottom Half Lateral Raises

Aim for 10+ reps.

1D) DB Shoulder Press

AMRAP – as many reps as possible.

****Do 2 rounds of these 4 exercises. Rest 2-3 min between rounds.****

**In week 3, do an extra round so 3 rounds in total.**



2A) 2 DB Pullovers

10-15 reps

2B) DB Skullcrushers

10-15 reps

****Superset 2A) and 2B for 3 sets.****

 3A) Pushups

2 sets x AMRAP (as many reps as possible.)

**In week 3, do an extra set of pushups so 3 sets in total.**

 4A) Dips

2 sets x AMRAP (as many reps as possible.)

 5A) Reverse Crunches

2 sets x 10-20 reps.

WORKOUT 2 – Lower Body A – Legs & Arms


1A) Bulgarian Split Squats – Paused

– 10 to 15 reps.

1B) Reverse Nordic Curl

Go until 1-2 reps from failure, then move to 1C.

(This is very hard!!! If you need to make it easier, you can use a band – attach it to something and hold on to it as you lower yourself back)

1C) DB Goblet Squat

– 10 to 20+ reps.

(Stop about 1 rep from failure)

3 rounds of all exercises.

2-3 min rest between rounds.



2A) Swiss Ball/Foam Roller/Towel Leg Curls

– 10-15 reps.

(If you dont have a swiss ball or foam roller, you can use a towel or your socks on a surface that will slide.)

2B) DB RDLS – paused

Pause at the bottom of each rep to feel stretch in hamstrings.

Use a slower tempo if you need to make it harder.

– 10-15 reps.

Rest and repeat these 2 exercises for 3 sets.

3A) Glute Bridges

– 20-second hold

– 20 reps

– 20-second hold on the last rep.

Rest and repeat for a total of 2 sets.



4A) Spider curls

(elbows out in front.)

– 10 to 15 reps

4B) Incline Curls

(elbows behind the body)

– 10 to 15 reps

4C) DB Curls

– AMRAP – as many reps as possible.

Go to failure.

2 rounds of these 3 exercises.

5A) Plank

-2 x holds.


WORKOUT 3 – Upper Body B – Chest, Shoulders & Back


1A) Paused Pushups

– 10 to 20 reps

(use a band to make it harder. To make it easier go from an incline or from your knees.)

1B) Floor Fly’s – paused

– 10 to 20 reps

1C) Pushups


Stop about 1 rep from failure.

1D) Underhand DB Low to High Fly’s

– 8 to 12 reps

Really focus here on squeezing your chest as hard as you can at the top and hold for 2-3 seconds on each rep.

Do 2 rounds of these 4 exercises. Rest 2-3 min between rounds.



2A) Lu Raises

– 15 to 20 reps

2B) DB Bent over row

– 15 to 20 reps

(use a resistance band instead of DB’s if you have one available.)

Rest for 1 minute and do 3 sets of these 2 exercises.

Slow tempo on the way down for raises & squeeze on each rep for the rows.

3) DB Lateral Raise – 10 to 1 ladder.

– 10 reps / rest 10 seconds

– 9 reps / rest 9 seconds


1 rep / rest 1 second.

4) Rear Delt Finisher

– Butterfly Raises – 10 to 15 reps

– Rear Delt Fly – 20+ reps

– Rear Delt Rows – 20+ reps

– Rear Delt Swings – AMRAP

1 round of these 4 exercises.

(you can do these seated if you have a bench.) 

5) Deadbugs

– 2 sets of 10 reps each side.

WORKOUT 4 – Lower Body B – Legs & Arms


1A) Single Leg Glute Bridge

– 10 each leg

– 2-second squeeze on each rep.

(You can use the couch and do a single-leg hip thrust instead if you like)

1B) Sumo DB Deadlifts – Paused

– 15 to 20 reps

(Use a heavier DB if you have one.)

1C) DB Hip thrust

– 20+ reps

Go until 1 rep from failure. When you think you have reached failure, give me 10 more 😛

Squeeze hard on each rep.

If you have a band wear it & drive your knees out at the top of each rep.

(Place a DB on hips to make it harder.)

3 rounds of these 3 exercises. 2 min rest between rounds.



2A) DB Good Mornings

– 10 to 15 reps

2B) Reverse Lunges- alternating

– 10 to 15 reps

Take 1-2 minutes rest and repeat superset for 3 sets total.

3A) Single Arm DB Overhead Extension

– 12 to 15 reps

Last set push to failure (go past 15 if you have to)

Just alternate between arms with no rest.

– 3 sets on each arm.

4A) DB Curls into Hammer Curls

– 2 sets

As you fatigue with the normal curls (around 8 to 15 reps), move straight into hammer curls and keep going until failure.

5A) Shoulder Taps

(Keep core tight and don’t let the hips twist)

– 2 sets of 10 reps on each side.