Week 1 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance cardio flexibility warm-up plyo/agility core

resistance cardio flexibility warm-up plyo/agility core resistance A Upper A, Lower A A None Treadmill/walk 15 min A, B Day 2- Wednesday: 2-5 minutes rest B Upper B, Lower B B None Treadmill/walk 15 min A, B Day 3- Friday: 2-5 minutes rest A Upper C C EZ Bar Curl x3 Preacher Curl x3 Hammer Curl x3 Dips x3 Tricep Extend x3 Seated Triceps Press x3 B

x3 x3 x3 x3 x3 x3

flexibility

Week 2 Day 1-Monday: 2-5 minutes rest warm-up plyo/agility core resistance cardio flexibility warm-up plyo/agility core resistance B Upper D, Lower D B None Treadmill/walk 15 min A, B Day 2- Wednesday: 2-5 minutes rest D Upper A A Push up x3 Bench press x3 Incline Bench press x3 T bar row x3 Chin up x3 Back extensions x3

x3 x3 x3 x3 x3 x3

flexibility

B
Day 3- Friday: 2-5 minutes rest C Lower C D None Treadmill/walk 15 min A

warm-up plyo/agility core resistance cardio flexibility

Week 3 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance cardio flexibility warm-up plyo/agility core resistance D Upper B, Lower E D None Elliptical 15 minutes A, B Day 2- Wednesday: 2-5 minutes rest B Lower F B Squat x4 Calf Raises x4 Leg Extensions x4 Calf Press x4 Cable kickback x4 Elliptical 15 minutes A Day 3- Friday: 2-5 minutes rest C Upper A, Lower a C None Elliptical 20 min Week 4 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance F Upper D F EZ Bar Curl Preacher Curl Hammer Curl Dips Tricep Extend Seated Triceps Press Treadmill/walk 20 min B x6 x6 x6 x6 x6 x6 x5 x5 x5 x6 x5 x5 x3 x3 x3 x6 x3 x3

x4 x4 x4 x4 x4

cardio flexibility warm-up plyo/agility core resistance Cardio flexibility

cardio flexibility

warm-up plyo/agility core resistance

cardio flexibility

Day 2- Wednesday: 2-5 minutes rest E Lower G E Squat x3 Lunges x5 Leg Extensions x8 Leg Curls x8 Calf Raises x5 Step Ups x5 Treadmill/walk 20 min A Day 3- Friday: 2-5 minutes rest G Upper B G Push up x6 Bench press x5 Incline Bench press x6 T bar row x6 Chin up x6 B

x3 x5 x5 x5 x5 x5

x3 x5 x3 x3 x5 x5

warm-up plyo/agility core resistance

x5 x4 x5 x5 x5

x3 x3 x3 x3 x3

flexibility

Week 5
Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance F Upper A E Push ups Wide Grip Pull Up Inverted pull up Bench Dip Chested gravitron dips Treadmill/walk 20 min B x5 x5 x6 x5 x6 x5 x5 x6 x5 x6 x5 x3 x6 x3 x6

cardio flexibility

Day 2- Wednesday: 2-5 minutes rest warm-up plyo/agility core resistance H Lower G H squat calf raises leg extensions leg curls straight leg deadlift step-ups B Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance E Upper B G Tube rows seated wide grip pull down Narrow grip pull down standing dumbell row Bike 20 Min A, B x5 x6 x6 x5 x5 x6 x6 x5 x5 x5 x5 x5 x5 x6 x6 x6 x6 x6 x5 x6 x6 x6 x5 x6 x5 x6 x6 x6 x4 x6

flexibility

cardio flexibility

Week 6
Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance G Upper C F Push ups Wide Grip Pull Up Inverted pull up Bench Dip Chested gravitron dips B x5 x5 x6 x5 x6 x5 x5 x6 x5 x6 x5 x3 x6 x3 x6

flexibility

Day 2- Wednesday: 2-5 minutes rest warm-up plyo/agility core resistance H Lower D H Squat Calf Raises Leg Extensions Leg Curls Hang clean Step Ups Elliptical 20 Min A x5 x6 x6 x6 x6 x6 x5 x6 x6 x6 x5 x6 x5 x6 x6 x6 x4 x6

cardio flexibility

Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance A Upper D C Tube rows seated wide grip pull down Narrow grip pull down standing dumbell row Bike 20 Min A ,B x5 x6 x6 x5 x5 x6 x6 x5 x5 x5 x5 x5

cardio flexibility

Week 7
Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance C Upper A A Push ups Wide Grip Pull Up Inverted pull up Bench Dip Chested gravitron dips Narrow Grip Pull Downs B x5 x5 x6 x5 x6 X8 x5 x5 x6 x5 x6 X8 x5 x3 x6 x3 x6 X6

flexibility

Day 2- Wednesday: 2-5 minutes rest warm-up plyo/agility core resistance D Lower E B Squat Calf Raises Leg Extensions Leg Curls 1 Leg Calf Raises Step Ups Bike 20 Min A x5 x6 x6 x6 x6 x6 x5 x6 x6 x6 x5 x6 x5 x6 x6 x6 x4 x6

cardio flexibility

Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance B Upper D F Tube rows seated wide grip pull down Narrow grip pull down standing dumbell row Bike 20 Min A, B x5 x6 x6 x5 x5 x6 x6 x5 x5 x5 x5 x5

cardio flexibility

Week 8
Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance E Upper A D Push ups Wide Grip Pull Up Inverted pull up Bench Dip Chested gravitron dips Narrow Grip Pull Downs B x5 x5 x6 x5 x6 X8 x5 x5 x6 x5 x6 X8 x5 x3 x6 x3 x6 X6 x6 X6 x6 x6 X6 X6

flexibility

Day 2- Wednesday: 2-5 minutes rest warm-up plyo/agility core resistance F Lower H E Squat Lunges Leg Extensions Leg Curls Calf Raises Step Ups Elliptical 20 min A x5 x6 x6 x6 x6 x6 x5 x6 x6 x6 x5 x6 x5 x6 x6 x6 x4 x6

cardio flexibility

Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance G Upper A G Tube rows seated wide grip pull down Narrow grip pull down standing dumbell row Treadmill/walk 20 min A, B x5 x6 x6 x5 x5 x6 x6 x5 x5 x5 x5 x5 x6 x6 x6 x6

cardio flexibility

Week 9 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance H Upper A H Standing barbell curl Seated dumbell hammer Dumbell curl Single arm bicep curl Cable rope tricep pull down Single arm kick back Dips B

x6 x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5 x5

x4 x4 x4 x4 x4 x4 x4

flexibility

warm-up plyo/agility core resistance

cardio flexibility

Day 2- Wednesday: 2-5 minutes rest E Lower D A squat x5 calf raises x6 leg extensions x6 leg curls x6 straight leg deadlift x6 step-ups x6 Elliptical 25 min A Day 3- Friday: 2-5 minutes rest

x5 x6 x6 x6 x5 x6

x5 x6 x6 x6 x4 x6

x4 x4 x4 x4 x4 x4

warm-up plyo/agility core resistance

cardio

A Upper D D Cable side rotators standind dumbell arnold Dumbell lateral raises push up Wide Grip pull up Back extensions Bike 25 Min

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5

x5 x5 x5 x5 x5 x5

flexibility

A, B Week 10 Day 1- Monday: 2-5 minutes rest

warm-up plyo/agility core resistance

flexibility

D Upper A C Standing barbell curl Seated dumbell hammer Dumbell curl Single arm bicep curl Cable rope tricep pull down Single arm kick back Dips B

x6 x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5 x5

x4 x4 x4 x4 x4 x4 x4

Day 2- Wednesday: 2-5 minutes rest warm-up plyo/agility core resistance B Lower C B Deadlift x5 1 legged squat x6 Lunges x6 Calf Raises x6 Lateral Leg swings (both) x6 Glute-Ham Machine x6 Treadmill/walk 25 min (incline) A Day 3- Friday: 2-5 minutes rest C Upper C F Cable side rotators x6 standind dumbell arnold x6 Dumbell lateral raises x6 push up x6 Wide Grip pull up x6 Back extensions x6 Bike 25 min x5 x6 x6 x6 x5 x6 x5 x6 x6 x6 x4 x6 x4 x4 x4 x4 x4 x4

cardio flexibility warm-up plyo/agility core resistance

x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5

x5 x5 x5 x5 x5 x5

cardio

flexibility

A, B

Week 11 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance H Upper D E Standing barbell curl Seated dumbell hammer Dumbell curl Single arm bicep curl Cable rope tricep pull down Single arm kick back Dips treadmill/walk 25 min A, B

x6 x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5 x5

x4 x4 x4 x4 x4 x4 x4

cardio flexibility

Day 2- Wednesday: 2-5 minutes rest warm-up plyo/agility core resistance F Lower F G Deadlift 1 leg squats Lunges Calf Raises Lateral Leg swings (Both) Glute-Ham Machine Elliptical 25 min A x5 x6 x6 x6 x6 x6 x5 x6 x6 x6 x5 x6 x5 x6 x6 x6 x4 x6 x4 x4 x4 x4 x4 x4

cardio flexibility

warm-up plyo/agility core resistance

Day 3- Friday: 2-5 minutes rest G Upper A H Cable side rotators x6 standind dumbell arnold x6 Dumbell lateral raises x6 push up x6 Wide Grip pull up x6 Back extensions x6

x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5

x5 x5 x5 x5 x5 x5

flexibility

Week 12 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance A Upper B E Standing barbell curl x6 Seated dumbell hammer x6 Dumbell curl x6 Single arm bicep curl x6 Cable rope tricep pull down x6 Single arm kick back x6 Dips x6 Bike 25 min A,B Day 2- Wednesday: 2-5 minutes rest B Lower E F x5 Deadlift x6 1 leg squats x6 Lunges x6 Calf Raises x6 Lateral Leg swings (both) x6 Glute-Ham Machine x6 Treadmill/walk 25 min (incline) A Day 3- Friday: 2-5 minutes rest E Upper D E Cable side rotators x6 standind dumbell arnold x6 Dumbell lateral raises x6 push up x6 Wide Grip pull up x6 Back extensions x6

x6 x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5 x5

x4 x4 x4 x4 x4 x4 x4

cardio flexibility warm-up plyo/agility core resistance

x5 x6 x6 x6 x5 x6 x6

x5 x6 x6 x6 x4 x6 x4

x4 x4 x4 x4 x4 x4 x4

cardio flexibility

warm-up plyo/agility core resistance

x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5

x5 x5 x5 x5 x5 x5

flexibility

Week 13 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance D Upper C D Push ups x5 Wide Grip Pull Up x5 Inverted pull up x6 Bench Dip x5 Chested gravitron dips x6 Treadmill/Jog 15 min A, B Day 2- Wednesday: 2-5 minutes rest H Lower F H squat x6 calf raises x6 leg extensions x6 leg curls x6 straight leg deadlift x6 step-ups x6 Bike 25 min A Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance F Upper A C Tube rows seated wide grip pull down Narrow grip pull down standing dumbell row B x5 x6 x6 x5 x5 x6 x6 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x6 x5 x6 x5 x3 x6 x3 x6 x5 x5 x5 x5 x5

cardio flexibility warm-up plyo/agility core resistance

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

cardio flexibility

flexibility

Week 14 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance G Upper B G Push ups x5 Wide Grip Pull Up x5 Inverted pull up x6 Bench Dip x5 Chested gravitron dips x6 Bike 25 min A, B Day 2- Wednesday: 2-5 minutes rest C Lower H C Squat x6 Calf Raises x6 Leg Extensions x6 Leg Curls x6 Hang clean x6 Step Ups x6 Treadmill/Jog 15 min A, B Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance B Upper A B Tube rows seated wide grip pull down Narrow grip pull down standing dumbell row B x5 x6 x6 x5 x5 x6 x6 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x6 x5 x6 x5 x3 x6 x3 x6 x5 x5 x5 x5 x5

cardio flexibility warm-up plyo/agility core resistance

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

cardio flexibility

flexibility

Week 15 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance A Upper D D Standing barbell curl x6 Seated dumbell hammer x6 Dumbell curl x6 Single arm bicep curl x6 Cable rope tricep pull down x6 Single arm kick back x6 Dips x6 Treadmill/Jog 20 min A, B Day 2- Wednesday: 2-5 minutes rest A Lower G A Deadlift x6 1 leg squats x6 Lunges x6 Calf Raises x6 Lateral Leg swings (Both) x6 Glute-Ham Machine x6 A Day 3- Friday: 2-5 minutes rest warm-up plyo/agility core resistance E Upper B G Cable side rotators standind dumbell arnold Dumbell lateral raises push up Wide Grip pull up Back extensions Bike 30 min

x6 x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5 x6

cardio flexibility warm-up plyo/agility core resistance

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

flexibility

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5

cardio

flexibility

A, B

Week 16 Day 1- Monday: 2-5 minutes rest warm-up plyo/agility core resistance D Upper C A Standing barbell curl Seated dumbell hammer Dumbell curl Single arm bicep curl Cable rope tricep pull down Single arm kick back Dips B

x6 x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5 x6

flexibility

warm-up plyo/agility core resistance

cardio flexibility warm-up plyo/agility core resistance

cardio flexibility

Day 2- Wednesday: 2-5 minutes rest D Lower A H Deadlift x6 1 leg squats x6 Lunges x6 Calf Raises x6 Lateral Leg swings (Both) x6 Glute-Ham Machine x6 Treadmill/Jog 20 min A Day 3- Friday: 2-5 minutes rest H Upper B G Cable side rotators x6 standind dumbell arnold x6 Dumbell lateral raises x6 push up x6 Wide Grip pull up x6 Back extensions x6 Treadmill/Jog 20 min A, B

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x6 x6 x6 x6 x6 x6

x5 x5 x5 x5 x5 x5