ZERO WASTED TIME ON THE [GYM] FLOOR.
DAY 01
Back & Biceps
Vertical pull width, chest foundation, and arm volume.
DB Bench Press
3 x 8-12
Chest
Triceps
Shoulders
Flat bench, dumbbells, controlled tempo down.
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DB Bench Press
3 x 8-12
Chest
Triceps
Shoulders
Flat bench, dumbbells, controlled tempo down.
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Lat Pulldown
3 x 8-12
Lats
Biceps
Wide bar, pull to upper chest, control it back up.
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Lat Pulldown
3 x 8-12
Lats
Biceps
Wide bar, pull to upper chest, control it back up.
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Pull-Up (or assisted)
2 x AMRAP
Back
Lats
Biceps
Drive elbows down and back, chest to the bar.
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Pull-Up (or assisted)
2 x AMRAP
Back
Lats
Biceps
Drive elbows down and back, chest to the bar.
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Shoulder Press
2 x 10-12
Shoulders
Triceps
Sit with back support, press dumbbells straight up overhead.
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Shoulder Press
2 x 10-12
Shoulders
Triceps
Sit with back support, press dumbbells straight up overhead.
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Seated Cable Row
3 x 10-12
Back
Biceps
Both handles on the functional trainer, squeeze shoulder blades together.
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Seated Cable Row
3 x 10-12
Back
Biceps
Both handles on the functional trainer, squeeze shoulder blades together.
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Bicep Curl Machine
2 x 10-15
Biceps
Elbows locked on the pad, strict curl, no swinging.
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Bicep Curl Machine
2 x 10-15
Biceps
Elbows locked on the pad, strict curl, no swinging.
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Hammer Curl
2 x 10-12
Biceps
Brachialis
Keep elbows locked at your sides, squeeze at the top.
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Hammer Curl
2 x 10-12
Biceps
Brachialis
Keep elbows locked at your sides, squeeze at the top.
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Tricep Pushdown
2 x 10-15
Triceps
Elbows locked at your sides, push straight down.
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Tricep Pushdown
2 x 10-15
Triceps
Elbows locked at your sides, push straight down.
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Incline Treadmill
15 min
Cardio
Legs
Brisk walk, slight incline.
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Incline Treadmill
15 min
Cardio
Legs
Brisk walk, slight incline.
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DAY 02
Quads & Core
Quad power, knee stability, and deep core control.
Goblet Squat
3 x 8-12
Quads
Glutes
One dumbbell at chest, squat between your knees. Done first, while fresh.
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Goblet Squat
3 x 8-12
Quads
Glutes
One dumbbell at chest, squat between your knees. Done first, while fresh.
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45° Leg Press
3 x 10-12
Quads
Glutes
Feet shoulder-width on the plate, push through your heels.
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45° Leg Press
3 x 10-12
Quads
Glutes
Feet shoulder-width on the plate, push through your heels.
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Leg Extension
2 x 12-15
Quads
Controlled kick-out, pause at the top.
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Leg Extension
2 x 12-15
Quads
Controlled kick-out, pause at the top.
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Leg Curl
3 x 10-15
Hamstrings
Same frame, hamstrings — don't rush the negative.
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Leg Curl
3 x 10-15
Hamstrings
Same frame, hamstrings — don't rush the negative.
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Walking Lunge (DB)
2 x 10-12/leg
Quads
Glutes
Chest up, drop the back knee straight down to the floor.
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Walking Lunge (DB)
2 x 10-12/leg
Quads
Glutes
Chest up, drop the back knee straight down to the floor.
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Calf Raise
3 x 12-15
Calves
On the leg press footplate, push up onto your toes.
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Calf Raise
3 x 12-15
Calves
On the leg press footplate, push up onto your toes.
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Cable Crunch
3 x 10-15
Abs
Core
Kneel below the pulley, crunch down, not just lean.
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Cable Crunch
3 x 10-15
Abs
Core
Kneel below the pulley, crunch down, not just lean.
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Hanging Leg Raise
2 x 8-12
Abs
Core
Keep legs straight, use your lower abs to lift your pelvis.
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Hanging Leg Raise
2 x 8-12
Abs
Core
Keep legs straight, use your lower abs to lift your pelvis.
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DAY 03
Shoulders & Triceps
Back thickness, 3D shoulder caps, and upper chest drive.
Single-arm Cable Row
3 x 10-12
Back
Lats
One handle at a time — evens out left/right strength.
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Single-arm Cable Row
3 x 10-12
Back
Lats
One handle at a time — evens out left/right strength.
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T-Bar Row
2 x 10-12
Back
Lats
Hinge at the hips, keep back flat, pull to your lower chest.
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T-Bar Row
2 x 10-12
Back
Lats
Hinge at the hips, keep back flat, pull to your lower chest.
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Incline Dumbbell Press
3 x 8-12
Upper Chest
Triceps
Bench at 30 degrees, push the weight up and slightly together.
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Incline Dumbbell Press
3 x 8-12
Upper Chest
Triceps
Bench at 30 degrees, push the weight up and slightly together.
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Single-Arm Lat Pulldown
3 x 10-12
Lats
Biceps
Slight lean back, drive your elbow down and tight to your hip.
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Single-Arm Lat Pulldown
3 x 10-12
Lats
Biceps
Slight lean back, drive your elbow down and tight to your hip.
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Dumbbell Lateral Raise
3 x 12-15
Side Delts
Light weight, raise to shoulder height, lead with elbows.
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Dumbbell Lateral Raise
3 x 12-15
Side Delts
Light weight, raise to shoulder height, lead with elbows.
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Rear Delt Fly
3 x 12-15
Rear Delts
Upper Back
Low pulley, pull outward and back.
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Rear Delt Fly
3 x 12-15
Rear Delts
Upper Back
Low pulley, pull outward and back.
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Face Pull
2 x 12-15
Rear Delts
Traps
Rope at face height, pull toward your eyes, elbows high.
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Face Pull
2 x 12-15
Rear Delts
Traps
Rope at face height, pull toward your eyes, elbows high.
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Overhead Tricep Extension
2 x 10-15
Triceps
EZ bar overhead, elbows in, lower behind your head.
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Overhead Tricep Extension
2 x 10-15
Triceps
EZ bar overhead, elbows in, lower behind your head.
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Incline Treadmill
15 min
Cardio
Legs
Legs will be tired — keep it a walk.
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Incline Treadmill
15 min
Cardio
Legs
Legs will be tired — keep it a walk.
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DAY 04
Glutes & Hamstrings
Posterior chain focus, glute-hamstring strength, and trunk bracing.
DB Romanian Deadlift
3 x 8-12
Hamstrings
Glutes
Hinge at the hips, dumbbells slide down your thighs, back flat.
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DB Romanian Deadlift
3 x 8-12
Hamstrings
Glutes
Hinge at the hips, dumbbells slide down your thighs, back flat.
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45° Leg Press
3 x 10-12
Quads
Glutes
Feet shoulder-width on the plate, push through your heels.
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45° Leg Press
3 x 10-12
Quads
Glutes
Feet shoulder-width on the plate, push through your heels.
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Leg Curl
3 x 10-15
Hamstrings
Same frame, hamstrings — don't rush the negative.
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Leg Curl
3 x 10-15
Hamstrings
Same frame, hamstrings — don't rush the negative.
Watch Video
Leg Extension
2 x 12-15
Quads
Controlled kick-out, pause at the top.
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Leg Extension
2 x 12-15
Quads
Controlled kick-out, pause at the top.
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Dumbbell Hip Thrust
3 x 10-12
Glutes
Hamstrings
Chin tucked, push through your heels, squeeze glutes at the top.
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Dumbbell Hip Thrust
3 x 10-12
Glutes
Hamstrings
Chin tucked, push through your heels, squeeze glutes at the top.
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Calf Raise
3 x 12-15
Calves
On the leg press footplate, push up onto your toes.
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Calf Raise
3 x 12-15
Calves
On the leg press footplate, push up onto your toes.
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Plank
2 x 30-60 sec
Core
Abs
Straight line hips to shoulders, brace the core.
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Plank
2 x 30-60 sec
Core
Abs
Straight line hips to shoulders, brace the core.
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Side Plank
2 x 20-30 sec/side
Obliques
Core
Keep your body in a straight line, brace your core tight.
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Side Plank
2 x 20-30 sec/side
Obliques
Core
Keep your body in a straight line, brace your core tight.
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Treadmill / Bike
15-20 min
Cardio
Longest cardio block of the week.
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Treadmill / Bike
15-20 min
Cardio
Longest cardio block of the week.
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Progress by adding a small increment once every set hits the top of its rep range. Fat loss follows the week’s overall calorie deficit, not any single workout — this plan builds the strength, your plate does the rest.
One month in. Form before load, on everything.