WEEK ONE
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Back Squat | 4 | 10 | 4-0-1-0 | 90 sec |
| B1 | DB Walking Lunge | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | DB Step Ups | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Leg Extensions * | 3 | 12 | 3-0-1-1 | 45 sec |
| C2 | DB Romanian Deadlifts * | 3 | 12 | 3-1-1-0 | 45 sec |
| D | Leg Press ** | 1 | 2 min | 2-0-1-0 | - |
* Perform a single drop set on the last set of these exercises. After getting all the reps in the last set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Load a leg press with approx. 60% of your 1 RM. Set a timer for 2 minutes and try to get as many reps as possible. Really push yourself to get the maximum number of reps.
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Bench Press | 4 | 10 | 4-0-1-0 | 90 sec |
| B1 | Single Arm DB Row | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | Single Arm Incline DB Bench Press | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Seated Cable Row ** | 3 | 12 | 3-0-1-1 | 45 sec |
| C2 | Cable Chest Flye ** | 3 | 12 | 3-0-1-0 | 45 sec |
| D | Push Ups *** | 1 | 50 | 2-0-1-0 | - |
* Perform the single arm version of the Incline DB Bench Press by pressing both dumbbells to the top position and lower them one-at-a-time in alternating fashion. Continue to alternate until you get 12 reps for each arm.
** Perform a single drop set on the last set of these exercises. After getting all the reps in the last set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
*** Perform using as little intra-set rest as possible.
WEDNESDAY – OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Sumo Deadlift | 4 | 10 | 4-0-1-0 | 90 sec |
| B1 | Alternating Step Back Lunge | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | Single-Leg Romanian Dealift | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Lying Hamstring Curl * | 3 | 12 | 4-0-1-0 | 45 sec |
| C2 | Seated Calf Raise * | 3 | 12 | 3-0-1-0 | 45 sec |
| D | Barbell Back Squat ** | 1 | 20 | 2-0-1-0 | - |
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Perform one set of 20 Back Squats using a weight that's your usual 10 RM. You have to pause between reps.
FRIDAY: SHOULERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Military Press | 4 | 10 | 3-0-1-0 | 90 sec |
| B1 | EZ-Bar Preacher Curl | 3 | 12 | 4-0-1-0 | 60 sec |
| B2 | Dips | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Single-Arm Cable Lateral Raise ** | 3 | 12 | 3-0-1-1 | 45 sec |
| C2 | Standing Hammer Curls ** | 3 | 12 | 3-0-1-1 | 45 sec |
| D | Shoulder Tri-Set ** | 1 | 15 | 2-0-1-0 | - |
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Grab a set of light dumbbells (between 10-20 lbs). Perform a set of 15 lateral raises. Once completed, immediately complete a set of 15 front raises. Do not rest and complete a set of 15 overhead presses. Take intra-set rest as needed.
SATURDAY & SUNDAY: OFF
WEEK TWO
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Front Squat * | 4 | 8 | 4-0-1-0 | 90 sec |
| B1 | Lying Hamstring Curl | 3 | 10 | 4-0-1-0 | 60 sec |
| B2 | DB Step Ups | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Leg Extensions | 3 | 10 | 3-0-1-1 | 45 sec |
| C2 | Alternating Forward Lunge | 3 | 10 | 3-1-1-0 | 45 sec |
| D | Descending Squat Ladder ** | 1 | 10-1 | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Using 80% of your 10 RM squat weight, perform 10 back squats, rest 60 seconds, perform 9 back squats, rest 60 seconds, perform 8 back squats - continue this pattern all the way to 1 rep.
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Incline Bench Press * | 4 | 8 | 4-0-1-0 | 90 sec |
| B1 | Chin up/Lat Pull Down | 3 | 10 | 3-0-1-0 | 60 sec |
| B2 | Flat Dumbbell Bench Press | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Standing Single Arm Cable Row | 3 | 10 | 3-0-1-1 | 45 sec |
| C2 | Low-to-High Cable Chest Flye | 3 | 10 | 3-0-1-1 | 45 sec |
| D | Bench Drop ** | 1 | AMRAP | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Load the flat barbell bench press with your 5RM using only 25lb. plates. Perform as many reps as possible until technical failure. Remove 25lb. from each side and continue. Repeat until you're just pressing the bar. [Lighter lifters may replace the 25lb. plates with 10lb. plates.]
WEDNESDAY - OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Deadlift * | 4 | 8 | 2-0-1-0 | 90 sec |
| B1 | Dumbbell Split Squat | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | Seated Good Morning | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Single Leg Romanian Deadlift | 3 | 10 | 3-0-1-0 | 45 sec |
| C2 | Seated Calf Raise * | 3 | 10 | 3-0-1-0 | 45 sec |
| D | Sprints | 4 | 45 yards | AFAP | 120 sec |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
FRIDAY: SHOULERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | High Pull * | 4 | 8 | 2-0-1-0 | 90 sec |
| B1 | Seated Overhead Press | 3 | 10 | 3-0-1-0 | 60 sec |
| B2 | Incline Dumbbell Hammer Curl | 3 | 10 | 3-0-1-0 | 60 sec |
| C1 | Decline EZ-Bar Tricep Extensions | 3 | 10 | 3-0-1-1 | 45 sec |
| C2 | Chest-Supported Dumbbell Reverse Flye | 3 | 10 | 3-0-1-1 | 45 sec |
| D | Run-The-Rack Curls | 4 | 10 | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.
SATURDAY & SUNDAY: OFF
WEEK THREE
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Back Squat * | 5 | 6 * | 4-0-1-0 | 120 sec |
| B1 | Leg Press ** | 4 | 8 | 4-0-1-0 | 75 sec |
| B2 | DB Step Ups | 4 | 8/s | 3-0-1-0 | 75 sec |
| C1 | Leg Extensions | 3 | 8 | 3-0-1-1 | 60 sec |
| C2 | Single Leg Hamstring Curl | 3 | 8/s | 4-1-1-0 | 60 sec |
| D | Prisoner Jump Squats *** | 1 | 50 | 2-0-x-0 | - |
* After the last set rest 2 minutes. Add 10-20% more to the bar and perform a negative-only by lowering the bar to the safety pins which should be set to the bottom position of your squat depth. [Do not complete the lifting portion of the movement] Rerack the bar and repeat for 1 more negative-only rep. Keep in mind, this is an advanced movement and should only be performed by individuals with a solid base of training knowledge and experience.
** Perform with feet low and narrow on the platform.
*** Place your hands about your head and lower yourself into a squat position, then explosively jump off the floor. Rest as needed, but the goal is to complete as many reps as possible with as little rest as possible.
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Low Incline Bench Press * | 5 | 6 | 4-0-1-0 | 120 sec |
| B1 | Bent-Over Supinating DB Row ** | 4 | 8 | 3-0-1-0 | 75 sec |
| B2 | Decline DB Bench Press | 4 | 8 | 3-0-1-0 | 75 sec |
| C1 | Wide Grip Lat Pull Down | 3 | 8 | 3-0-1-1 | 60 sec |
| C2 | High-to-Low Cable Chest Flye | 3 | 8 | 3-0-1-1 | 60 sec |
| D | Inverted Row *** | 1 | 50 | 2-0-1-0 | - |
* Perform a double drop set during your first set of this exercise. After your last rep of your last (5th) set, set down the bar and remove 20-30% of the load. Perform an additional 2-3 reps. Set down the bar, remove another 20% of the load, rest 15 seconds, perform another 1-2 reps.
** Grab a pair of dumbbells, unlock your knees and bend at the waist until your torso is nearly parallel to the floor. With your palms facing towards you, begin to row the weights up towards your rib cage. As you row, rotate your hands so that by the time you reach the top position your palms are facing away as they would be as the top of a curl. Reverse the movement on the lower portion of the movement.
*** Rest as needed but the goal is to complete as many reps as possible with as little rest as possible.
WEDNESDAY - OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Trap Bar Deadlift * | 5 | 6 | 2-0-1-0 | 120 sec |
| B1 | Walking Lunge | 4 | 8/s | 3-1-1-0 | 75 sec |
| B2 | Leg Press ** | 4 | 8 | 3-1-1-0 | 75 sec |
| C1 | Dumbbell Romanian Deadlift | 3 | 8 | 3-1-1-0 | 60 sec |
| C2 | Donkey Calf Raise | 3 | 8 | 3-1-1-0 | 60 sec |
| D | Sprints | 4 | 100 yards | AFAP | 120 sec |
* Perform a double drop set during your first set of this exercise. After your last rep of your last (5th) set, set down the bar and remove 20-30% of the load. Perform an additional 2-3 reps. Set down the bar, remove another 20% of the load, rest 15 seconds, perform another 1-2 reps.
** Perform with feet high and wide on the platform.
FRIDAY: SHOULDERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Weighted Chin Up * | 5 | 6 | 3-0-1-0 | 120 sec |
| B1 | Standing Arnold Press | 4 | 8 | 3-0-1-0 | 75 sec |
| B2 | Barbell Floor Press | 4 | 8 | 3-1-1-0 | 75 sec |
| C1 | Flat Dumbbell Tricep Extensions | 3 | 8 | 3-0-1-1 | 60 sec |
| C2 | EZ-Bar 'Perfect Curl' ** | 3 | 8 | 3-0-1-1 | 60 sec |
| D | Trcep Cable Press Downs *** | 1 | 50 | 2-0-1-0 | - |
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.
WEEK FOUR
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Back Squat | 3 | 15 | 4-0-1-0 | 75 sec |
| B1 | Lying Hamstring Curl | 2 | 15 | 4-0-1-0 | 60 sec |
| B2 | Walking Lunge | 2 | 15/s | 3-0-1-0 | 60 sec |
| C1 | Leg Extensions | 2 | 15 | 3-0-1-1 | 60 sec |
| C2 | Seated Calf Raise | 2 | 15/s | 4-1-1-0 | 60 sec |
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Barbell Bench Press | 3 | 15 | 4-0-1-0 | 75 sec |
| B1 | Single Arm Bent-Over Row | 2 | 15 | 3-0-1-0 | 60 sec |
| B2 | Incline DB Bench Press | 2 | 15 | 3-0-1-0 | 60 sec |
| C1 | Narrow-Grip Lat Pull Down * | 2 | 15 | 3-0-1-1 | 60 sec |
| C2 | Parallel Cable Chest Flye | 2 | 15 | 3-0-1-1 | 60 sec |
* Use shoulder-width overhand grip
WEDNESDAY - OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Sumo Deadlift | 3 | 15 | 2-0-1-0 | 75 sec |
| B1 | DB Step Ups | 2 | 15/s | 3-1-1-0 | 60 sec |
| B2 | Leg Press | 2 | 15 | 3-1-1-0 | 60 sec |
| C1 | Back Extensions * | 2 | 15 | 3-1-1-0 | 60 sec |
| C2 | Standing Calf Raises | 2 | 15 | 3-1-1-0 | 60 sec |
* Add weight if necessary
FRIDAY: SHOULERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST |
| A | Military Press | 3 | 15 | 3-0-1-0 | 75 sec |
| B1 | EZ Bar Preacher Curl | 2 | 15 | 3-1-1-0 | 60 sec |
| B2 | Barbell Floor Press | 2 | 15 | 3-1-1-0 | 60 sec |
| C1 | Decline DB Tricep Extensions | 2 | 15 | 3-0-1-1 | 60 sec |
| C2 | EZ-Bar Drag Curl | 2 | 15 | 3-0-1-1 | 60 sec |
SATURDAY & SUNDAY: OFF
The only difference between a 5-day workout of a man and woman is the amount of weight or repetitions you choose to do. The exercises and equipment remain the same. To get toned, keep your weight a little challenging--not too light and not too heavy--and perform 10 or more repetitions. Try to incorporate at least five abdominal exercises in each workout. You can do a set of 10 to 20 repetitions between each weightlifting exercise or can do them all at the beginning or end of your workout. Choose exercises such as crunches, leg lifts and bicycle crunches or use abdominal machines if available.
