WORKOUT 1 – FULL BODY A
A) GLUTES & HAMS
a1) 10 x Bulgarian Split Squats 1 1/4 reps
a2) 10 x Single Leg Hip Thrust 1 1/4 reps
a3) 10 x Braced Single Leg RDL’s
Do all reps on the same leg for the 3 exercises then switch to the other leg.
After 1 set, move onto the B series of exercises.
B) LATS
b1) 8-10 x Band pulldowns
b2) 8-10 x Band rows
b3) 10+ x Band Motor rows
Go to failure with the last exercise and switch to the other side.
(Create enough tension in the band that makes it difficult around 8 to 10 reps)
Alternate between exercises A & B for 2 sets.
DB Variation (if no band)
– 1 Arm DB Pullover
– 1 Arm DB Row
– 1 Arm DB Row (elbow out)
C) CHEST
c1) 15-20 x Band Fly’s
DB Variation: (if no band)
Lying DB Floor Fly’s
Rest for 1 minute and repeat for a total of 3 sets.
D) DELTS
d1) 10-15 x 1 Arm Lean Away Lat Raises
15 second hold first then into the reps.
Rest for 1 minute and repeat for a total of 2 sets.
E) TRICEPS
e1) 8-12 x Overhead Band Extensions 1 1/2 reps
Rest for 1 minute and repeat for a total of 3 sets.
Iso hold at the end of the last set for 30 seconds.
DB Variation:
Overhead DB Extensions.
IMPORTANT NOTE: In week 3 & 4, exercises A & B increases from 2 to 3 sets.
WORKOUT 2 – FULL BODY B
A) QUADS
A1) Wall sit hold
30-60 seconds
A2) Banded Hack Squat x 8-15 reps.
(using a Foam roller/ball etc against the wall)
Rest for 1-2 minutes and repeat for a total of 3 sets.
B) UPPER BACK
B1) Band Pull Aparts x 20 reps
B2) Band Face Pulls x 15 reps
B3) Band Rows x 10+ reps
3 rounds with 1-2 minutes rest after each round.
DB Variation (if you have no band):
– DB Seated Rear Delt Raises
– DB Face Pulls
– DB Rows
(all from the same seated position leaning forward)
C) DELTS
C1) Poliquin Raise x 12 reps
C2) Band or DB Upright Row x 10 to 15 reps
C3) Arnold Press x AMRAP
2 rounds with 1-2 minute rest after each round.
D) GLUTES & HAMS
D1) Band Leg Curl Iso Hold – 60 seconds
(use DB and hold if no band)
D2) Towel Leg Curls 10 to 15 reps.
(Can use Swiss ball, foam roller, TRX)
Rest for 1-2 minutes and repeat for a total of 2 sets.
E) BICEPS
E1) Spider Squat Curls x 15 reps (elbows out in front)
E2) Incline Curls x 10-15 reps (elbows behind the body)
E3) DB Curls x AMRAP – as many reps as possible.
Go to failure.
Rest for 1-2 minutes and repeat for a total of 2 rounds.
IMPORTANT NOTES: In week 2, increase the wall sit up from 30 to 60 seconds to 60-90 seconds and increase the leg curl iso-hold up to 60-90 seconds!
In weeks 3 and 4, increase the wall sit up from 60- 90 seconds to 90-120 seconds and keep the leg curl iso-hold on 60-90 seconds!
WORKOUT 3 – FULL BODY C
A) GLUTES & HAMS SUPERSET
A1)Banded Single Leg Lying Leg Curl – 10 reps e/s
A2)Single Leg Feet Elevated Glute Bridges – 10 reps e/s
Start with a stronger leg.
2-sec pause at top of each rep.
Rest for 1-2 minutes and repeat for a total of 2 sets.
If you don’t have a band, do one leg single leg curl with a towel/foam roller/swiss ball.
B) CHEST GIANT SET
B1) Band DB Fly – 10 reps
B2) Band Fly – 10 reps
B3) Band DB Press – Go 1 from failure
B4) Band Press – until failure.
Rest for 1-2 minutes and repeat for a total of 2 rounds.
If you don’t have a band, just use DB variations.
C) LATS TRISET
C1) Kneeling One Arm Band Row – 8 to 10 reps
C2) One Arm Moto Row – 8 to 10 reps
C3) One Arm Moto Pulldown – until failure.
Rest for 1-2 minutes and repeat for a total of 3 sets.
If you don’t have a band:
C1) 1 arm DB pullover
C2)1 arm DB row (drive elbow to hip)
C3) 1 arm DB row (elbow out)
D) TRICEPS
D1) Dips – 8 to 12 reps
Rest for 1-2 minutes and repeat for a total of 2 sets.
D2) Banded Tricep Pushdowns – 15+ reps
Rest for 1-2 minutes and repeat for a total of 2 sets.
If you don’t have a band, do DB kickbacks.
E) QUADS
Goblet Squat Ladder: 15 to 1
As little rest as possible.
IMPORTANT NOTES: In weeks 2, 3 & 4 do 3 sets of tricep dips instead of 2.
In weeks 3 & 4, do 3 sets of A series & B series instead of 2.
WORKOUT 4 – FULL BODY D
A) SHOULDERS TRISET
– Y-Presses – 10 to 15 reps
– Shoulder Press 1.5 reps – 10 to 15 reps
– Shoulder Press – until failure
– Rest for 1-2 minutes and repeat for a total of 3 sets.
B) QUADS
FFE Split Squats – 10 to 15 reps
Rest for 1-2 minutes and repeat for a total of 3 sets.
C) UPPER BACK
Blackburns – 15-second hold in each 4 positions
Prone Y Raises (thumbs up) – 10 to 15 reps
Rest for 1-2 minutes and repeat for a total of 2 rounds.
D) CHEST
Pushups – AMRAP
Rest for 1-2 minutes and repeat for a total of 2 sets.
Wear a school bag to make it harder!
E) BICEPS
Seated Band Curls – 10 to 15 reps
Standing Band Hammer Curls – 10 to 15 reps
30-60 second hold at end of the last set.
Rest for 1-2 minutes and repeat for a total of 3 sets.
Go to failure on the last set (more than 15 if you are able to).
E) GLUTES
Banded Donkey Kickbacks – 15 reps each side
Glute Bridges with Hip Abduction – 15 reps
1.5 Rep Squats – 15 reps
Seated Hip Abduction (forward lean) – 15 reps
Hip Thrust – 15 reps
Rest for 2 minutes band repeat for a total of 2 rounds.
IMPORTANT NOTES: In weeks 3 & 4, do 3 sets of E series exercises instead of 2 (glutes or biceps).