THE RULES OF THE GAME WEEK 1

Be sure to follow the following rules when performing the workouts for weeks 1-4 of ATHLEAN-X™ T

Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee drill, etc. to
simply elevate core body temp. Static stretching before a workout is not advised, as it
will change muscle length tension relationships and is better saved for after a workout
(ideally before bed).

When choosing how much weight to use, be sure to use an amount of weight that
allows you to complete the prescribed number of reps in good form. You should find the
last repetition of the set to require nearly maximum effort to complete.

If the last repetition is too easy and you find that you can complete at least 2 or 3 more,
increase the load on all subsequent sets.

If you are unable to complete the prescribed number of reps on a set, lighten the load
accordingly on all subsequent sets to prevent this from happening again.

Rest time between all sets in these 4 weeks of workouts is 60 seconds, except for core
exercises, where you want to keep your rest to no more than 30 seconds between each
or transition time only.

Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds
eccentric.

Perform all sets of each exercise before proceeding to the next exercise in the workout.
This will set the stage for success and build your foundation strength for later in the
program.

Always remember, nothing worth having comes easy. Just when it feels lik
too hard…just remember how good you’re going to look and push
THE GAME WEEK 1-4
e workouts for weeks 1-4 of ATHLEAN-X™ Training Camp:

mes easy. Just when it feels like the workout is

ou’re going to look and push through!
Week 1
Monday Legs Tuesday Burst Day
Balbell squats 3-4 Sets x 10-12RM to F QFL Lateral Run 1 Round = 8 Times up & Down
Dumbell Side Lunge 3 Sets x 12RM to F QFL In In Out Out 1 Round = 8 Times up & Down

DB Single Leg RDL 3 Sets x 10-12RM to F QFL Icky Shuffle 1 Round = 8 Times up & Down
High Hip bucks 4 Sets to F QFL Ali Shuffle 1 Round = 8 Times up & Down
Heels To The Heavens 3 Sets x 6 Reps
Hands Back Knee Tucks 3 Sets x 6 Reps Perform 2 times for aditional conditioning
Week 2
Monday Legs Tuesday Circuit x2
Bulgarian Split Squats 3 Sets x 10-12Rm to F Iso reverse Crunch x 6 Reps
Step Up thrusts 3 Sets x 10-12 On each Leg Jump Rope/Jog in Place/Shadow Boxing x 3 Minutes
DB Swings 4 Sets x 15 Reps Upper Circle Crunches x 6 Reps
Physioball Leg Curls 3 Sets to F Jump Rope/Jog in Place/Shadow Boxing x 3 Minutes
Standing Banded Twists 3 Sets x 6 Rep Each Side Recliner Elbow to Knee Tucks x 6 Rep each Side
Side Crunches 3 Sets x 6 Reps Jump Rope/Jog in Place/Shadow Boxing x 3 Minutes
Week 3
Monday Legs Tuesday Agility and Burst Day
3 Way Lunge Reach 3 Sets x 7 Reps Rayita 3 Sets x 5 Rep Each Round
Skier Hops 3 Rounds x 45 Second each Star Drill 8 Rounds

Front Squats 3 Sets x 10-12RM to F 4 Corners 8 Rounds

Barbell Hip Thrusts 3 Sets x 10-12RM to F Agility Wheel 8 rounds
Bird Dogs 3 Sets x 6 reps

Week 4 Challenge
Monday 400 Legs F Challenge Tuesday Endurance Abs (Circuit)
Pushup x 100 Reps Banded Pliers 2-3 Rounds x 60 Seconds
Squats x 100 Reps Planks/Plate Drags 2-3 Rounds x 30 Seconds
High Hip bucks x 100 Reps DB SpellCasters 2-3 Rounds x 30 Seconds
Sit Ups x 100 Reps Banded Prone Pliers 2-3 Rounds x 60 Seconds
 Athlean Women XX
Month 1
Wednesday Upper Body
Alternate DB Press (Neutral Grips) 3 Sets x 10RM to F
Inverted Row 4 Sets to F

Alternating Rotational DB Shoulder Press 3 Sets x 12RM to F

Tricep Pushdown 3 Sets x 12RM to F
Reverse Lunge Curls 3 Sets x 12RM to F
Facepull 3 Sets x 15
Month 1
Wednesday Upper body
Incline Dench Press 4 Sets x 12RM to F
Lat Pulldown/Pull Ups 4 Sets x 10-12RM to F
Side Lateral 3 Sets x 10-12RM to F
Dumbbell Kickbacks 3 Sets x 10-12RM to F
Spider Curls 3 Sets x 10-12RM to F
Standing Banded Twists 3 Sets x 6 Rep Each Side
Month 1
Wednesday Upper Body
Burpee Push up Pyramid 3 Set x 8,6,4,2 Reps
Rotational High Row 4 Sets x 12RM to F

Tricep Pushdown 3 Sets x 12RM to F

Incline DB Curls 4 Sets x 10-12RM to F
DB Hammer Curls Pronation 3 Sets x 10RM to F
Facepull 3 Sets x 15
Month 1
Wednesday Burst Day
Jump Rope - Two Foot Hops x 50 Jumps
Jump Rope - Side to Side Hops (2 Feet) x 50 Jumps
Jump Rope - Single Leg Jumps x 50 Jumps Each leg
Jump Rope - Side to Side Hops x 50 Jumps Each Leg
Jump Rope - Side to Side Hops (2 Feet) x 50 Jumps
Jump Rope - Two Foot Hops x 50 Jumps
men XX
Month 1
Thursday Burst Day Friday Legs
Warmup Jog 5 Minutes Stiff Legged Deadlifts 3 Sets x 10-12RM to F
Burst Invervals 10 Minutes = 20 Seconds all Out sprint + Barbell Hip Thrusts 4 Sets x 10-12RM to F
40 Seconds jog
Cooldown Jog 5 Minutes Goble Squats 3-4 Sets x 10-12RM to F
Abduccion Hip Machine 3 Sets x 12
90/90 Crush 3Sets x 6 Rep
Rollups 3 Sets x 6 Reps
Month 1
Thursday Agility Day Friday Legs
Crossovers 4 Rounds 60 Seconds each Round Bulgarian Sprinter Lunge 3 Sets x 10-12RM to F
X Jump Turns 6 Rounds 30 Seconds Each Round Cable Pull Thoughs 3 Sets x 15 Rep
Side to Side Double Hops 4 Rounds 30 Seconds Each Box Jumps 3 Sets x 12 Reps
Crossovers 4 Rounds 60 Seconds each Round Hip Band Ladder 3 Sets x 10 Ladder
Superman 3 Sets x 6 Reps
Reverse Hypers 3 Sets x 6 Reps
Month 1
Thursday Burst Day Friday Legs
Warmup Jog 5 Minutes Barbell RDL 3 Sets x 10-12RM to F
Burst Invervals 10 Minutes = 20 Seconds all Out sprint + DB Swings 4 Sets x 15 Reps
40 Seconds jog
Cooldown Jog 5 Minutes Long Leg Marches 3 Rounds x 45-60 Seconds Each
Reverse Lunge 3 Sets x 10-12RM to F
Clam Shells 2-3 Sets x 15 Reps Each side

Month 1
Thursday Strength Abs (Circuit) Friday 400 Legs F Challenge
Reverse Banded Crunchs 2 Rounds x 60 Seconds Inverted Row x 100 Reps
DB Rollups 2 Rounds x 60 Seconds Squats x 100 Reps
Banded Cauldrons 2 Rounds x 60 Seconds (Each Side) High Hip bucks x 100 Reps
DB prone Lifts 2 Rounds x 60 Seconds Sit Ups x 100 Reps
Saturday/Sunday

Rest

Saturday/Sunday

Rest
Saturday/Sunday

Rest

Saturday/Sunday

Rest
 THE RULES OF THE GAME WEEK 5
Be sure to follow the following rules when performing the workouts for weeks 1-4 of ATHLEAN-X™ T

Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee drill, etc. to
simply elevate core body temp. Static stretching before a workout is not advised, as it
will change muscle length tension relationships and is better saved for after a workout
(ideally before bed).

When choosing how much weight to use, be sure to use an amount of weight that
allows you to complete the prescribed number of reps in good form. You should find
the last repetition of the set to require nearly maximum effort to complete.

If the last repetition is too easy and you find that you can complete at least 2 or 3 more,
increase the load on all subsequent sets.

If you are unable to complete the prescribed number of reps on a set, lighten the load
accordingly on all subsequent sets to prevent this from happening again.

Rest time between all sets in these 4 weeks of workouts is 30-45 seconds to really pick
up the pace and rev up the metabolism. Core exercises remain 30 seconds rest or
transition time only.

Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds
eccentric.

Perform all sets of each exercise before proceeding to the next exercise in the workout.

Remember—as the old saying goes—there is no elevator to success. You

stairs! By now you should be stepping up them two at a tim
THE GAME WEEK 5-8
e workouts for weeks 1-4 of ATHLEAN-X™ Training Camp:

no elevator to success. You have to take the

epping up them two at a time!
Week 5
Monday Total Body

DB Swings 3 Sets x 15 Reps

DB Drop Squats 3 Sets x 10RM to F

DB Curl and Press 3 Sets x 12Rm to F

Pushups 3 Sets to F
Tricep PushDown 3 Sets x 12Rm to F
Cable Sword Raises 2 Sets x 12 Reps (Each Arm)
Glute Focus: Cable Pull Throughs x 80 With 15RM
Week 6
Monday Total Body
Bulgarian Split Squats With Mini Jump 3 Sets x 12-15
3-Way DB RDL 2 Sets x 12 Reps (4 Each Side)
Low Cable Rotational Row 3 Sets x 10-12RM to F
DB Renegate Rows 3 Sets x 10 Reps
BW Incline Pushups 4 Sets to F
Tricep PushDown 3 Sets x 12Rm to F
Barbell RDL x 80 With 15RM
Week 7

Monday Total Body

Side Step Ups 3 Sets x 12 Reps
Physioball Leg Curls 3 Sets to F

Spiderman Pushups 3 Sets to F

Barbell Clean and Press 3 Sets x 10-12RM to F
Lat Pulldown 3 Sets x 10-12RM to F
Block/Trap Bar Deadlifts x 80 With 15RM
Standing External Rotation 2 Sets x 8-10 Reps
Week 8 Challenge
Monday 600 Legs F Challenge
Pushup x 50 Reps
Squats x 100 Reps
High Hip bucks x 100 Reps
Sit Ups x 50 Reps
Rest 5-7 Minute and Move to the Next Pair
Inverted Row x 50 Reps
Reverse Lunge x 100 Reps
Sprinter Lunge x 100 Reps
Sit Ups x 50 Reps
 Athlean Women XX
Month 2
Tuesday Burst Day

Warmup Jog 5 Minutes

Burst Invervals 12 Minutes = 25 Seconds all Out sprint +
35 Seconds jog
Cooldown Jog 5 Minutes

Month 2
Tuesday Circuit 11*11*11
Box Jump x 11 > Burpees x 11
Bench Pistol Squats x 11 > Burpees x 11
Split Squats Jumps x 11 > Burpees x 11
Clapping Plyo Pushups x 11 > Burpees x 11
Handstand Pushups x 11 > Burpees x 11
Plank Walkout x 11

Month 2

Tuesday Burst Day

Jumping Jacks 4 Rounds x 1 Minute Each
Mountain Climbers 4 Rounds x 1 Minute Each

Inchworms 4 Rounds x 1 Minute Each

BW Squats 4 Rounds x 1 Minute Each
Rest 1 minute

Month 2
Tuesday Endurance Abs (Circuit)
Heel To The Heaven 1 Set x 8 Rep
Hand Back Knee Tucks 1 Set x 8 Rep
90/90 Crunch 1 Set x 8 Rep
Rollups 1 Set x 8 Rep
Standing Banded Twists 1 Set x 8 Rep Each Side
Side Crunches 1 Set x 8 Rep Each Side
Reverse Hypers 1 Set x 8 Reps
Supermans 1 Set x 8 Reps
 Athlean Women XX
Month 2
Wednesday Ab Primer (Circuit)

Anti-Lateral Anchor 2 Rounds x 60 Seconds Each Side

Core Death Hold 2 Rounds x 60 Seconds

Oak Tree Hold 2 Round x 60 Seconds Each Side

Kneeling Jackhammer Hold 2 Rounds x 60 Seconds

Rest 1-2 Minutes Between Rounds

Month 2
Wednesday Ab Primer (Circuit)
Banded Knee Thrusts 3-4 Rounds x 6 Reps
Med Ball Throw-ups 3-4 Rounds x 6 Reps
Woodchopper Power Slams 3-4 Rounds x 6 Reps
Kneeling Banded Hip Thrusts 3-4 Rounds x 6 Reps

Rest 1 Minute Between Rounds

Month 2

Wednesday Ab Primer (Circuit)

Anti-Lateral Anchor Raises 2 Rounds x 60 Seconds Each Side
Core Death March 2 Rounds x 60 Seconds

Oak Tree Jump ups 2 Round x 60 Seconds Each Side

Kneeling Jackhammer Press 2 Rounds x 60 Seconds

Rest 1-2 Minutes Between Rounds

Month 2
Wednesday

Rest
 en XX
Month 2
Thursday Burst Day
Burpees 10 Reps in One Minute,Every Even Minute for 20
Minute, Rest the Balance of the minute
Box Jump 12 Reps in One Minute,Every Even Minute for 20
Minute, Rest the Balance of the minute

Month 2
Thursday Burst Day
Warmup Jog 1 Lap
Sprint the Straight aways and Jog the Curver x 4-5 Laps
Cooldown Jog 1 Lap

Month 2

Thursday Burst Day

Warmup Spin 5 Minutes
Burst Invervals 12 Minutes = 30 Seconds Sprint Pedaling + 1
Minute Casual Pedaling
Cooldown Spin 5 Minutes

Month 2
Thursday Strength Abs (Circuit)
Hand Back Knee Tucks 1 Set x 8 Rep
Iso Reverse Crunch 1 Set x 8 Reps
Rollups 1 Set x 8 Rep
Upper Circle Crunches 1 Set x 8 Rep Each Direction
Side Crunches 1 Set x 8 Rep Each Side
Recliner Elbow To Knee Tucks 1 Set x 8 Reps
Supermans 1 Set x 8 Reps
Bird Dogs 1 Set x 8 Reps
 Friday Total Body Saturday/Sunday

Barbell Deadlifts 3 Sets x 12-15RM to Failure

Barbell Clean and Press 3 Sets x 10-12RM to Failure

Cable Squat To Standing Row 3 Sets x 10RM to F

Close Grip Bench Press 3 Sets x 10-12RM to F
Rest
DB Bench Press Neutral Grip 3 Sets x 12RM to F
Eccentric Step Aways 2 Sets x 10 Reps Each Arm
Quats Focus: DB Jump Squats x 80 With 15RM

Friday Total Body Saturday/Sunday

Crossover Lunge 3 Sets x 12 Rep
Forward Step Ups 3 Sets x 10-12RM to F
One Arm DB Row 3 Sets x 10-12RM to F
DB Curl And Press 3 Sets to F
Minibox Upper Body Step Ups 3 Sets x 20 Reps
Rest
Shoulder L Raises 3 Sets x 12RM to F
DB Goblet Squat x 80 With 15RM

Friday Total Body Saturday/Sunday

DB Swings 3 Sets x 20 Reps
Barbell Hip Thrusts 3 Sets x 10-12RM to F

Reverse Lunge Curls 3 Sets x 12RM to F

Barbell Clean and Press 3 Sets x 10-12RM to Failure
Cable 3D Crossovers 3 Sets x 10-12RM to F
Rest
Inverted Row Legs Straight 3 Sets to F
DB Bench Front Squats x 80 With 15RM

Friday 20Up 20 Down Saturday/Sunday

Pushup 20 Sets x 10 Reps
Inverted Row 20 Sets x 5 Reps
BW Squats 20 Setes x 10 Reps
Jumping Jacks 20 Sets x 10 Reps
Rest
Perform 10 pushups, 5 inverted rows, 10 Bodyweight
squats, and 10 Jumping Jacks in 1 minute. The amount
of rest you get is determined by how quickly you
complete these four exercises each minute.
 THE RULES OF THE GAME WEEK
Be sure to follow the following rules when performing the workouts for weeks 1-4 of ATHLEAN

Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee drill, etc. to simply
elevate core body temp. Static stretching before a workout is not advised, as it will change muscle
length tension relationships and is better saved for after a workout (ideally before bed).

When choosing how much weight to use, be sure to use an amount of weight that allows you to
complete the prescribed number of reps in good form. You should find the last repetition of the
set to require nearly maximum effort to complete.

If the last repetition is too easy and you find that you can complete at least 2 or 3 more, increase
the load on all subsequent sets.

Perform 1 set of each exercise in the “pair” without resting in between. This is one set. Perform all
sets for the pair before moving onto the next pair in the workout.

If a pair has exercise A and B, perform exercise A then B without resting in between. When
complete…return to A then B again for the prescribed number of sets for that circuit.

Rest time between “pairs” in these 4 weeks of workouts is 60 seconds. Keep core exercises rest
time to virtually zero. Perform all core exercises as one giant set and repeat.

Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds eccentric.

Perform all sets of each exercise before proceeding to the next exercise in the workout. This will
set the stage for success and build your foundation strength for later in the program.

As Bill Gates once said, “If I had some set idea of a finish line, don’t you thi
it years ago?” – Don’t let this be your finish line…just another step alon
transforming your body to its ultimate potential!
E GAME WEEK 9-12
kouts for weeks 1-4 of ATHLEAN-X™ Training Camp:

nish line, don’t you think I would have crossed

…just another step along the way to totally
ts ultimate potential!
Week 9
Monday Upper Body SuperSets

Inchworms 3 Sets x 10 Rep > Clapping Plyo Pushups to F

Standing DB Row and KickBack 3 Sets x 10-12 Reps > Lat

Pulldowns x 10-12RM to F
Spider Curls 3 Sets x 10 Reps > Barbell Overhead Press x
10-12RM to F

Week 10
Monday Upper Body SuperSets

Diamond Pushup 3 Sets to Failure > Lat Pulldown/Pull

Ups x 10-12RM to F
Alt. DB Incline Bench 3 Sets x 12RM to F > Renegade Row
x 12RM to F
Cable 3D Crossovers 3 Sets x 12 Reps > Rotational Cable
High Rows x 12 Reps

Week 11
Monday Upper Body SuperSets
Spiderman Pushups 3 Sets to F > Plate Squeeze Stance x
10 Reps

Pullups 3 Sets to Failure > Incline DB Curls x 10-12RM to F

Tricep Push Aways Sets x 10-12RM to F > DB Shoulder "L"
Raises x 10-12RM to F

Week 12 Challenge
Monday 600 Legs F Challenge
Pushup x 50 Reps

Squats x 100 Reps

High Hip bucks x 100 Reps
Sit Ups x 50 Reps

Rest 5-7 Minute and Move to the Next Pair

Inverted Row x 50 Reps
Reverse Lunge x 100 Reps
Sprinter Lunge x 100 Reps
Sit Ups x 50 Reps
 Athlean Wom
Mont
Tuesday Burst Day
Warmup Jog 5 Minutes
Burst Invervals 12 Minutes = 25 Seconds all Out sprint +
35 Seconds jog
Cooldown Jog 5 Minutes

Mon
Tuesday Circuit 11*11*11
QFL Lateral Run 1 Round = 10 Times up & Down
QFL In In Out Out 1 Round = 10 Times up & Down

QFL Icky Shuffle 1 Round = 10 Times up & Down

QFL Ali Shuffle 1 Round = 10 Times up & Down

Perform 2 times for aditional conditioning

Mon
Tuesday Burst Day
Iso reverse Crunch x 6 Reps
Jump Rope/Jog in Place/Shadow Boxing x 3 Minutes
Upper Circle Crunches x 6 Reps
Jump Rope/Jog in Place/Shadow Boxing x 3 Minutes
Recliner Elbow to Knee Tucks x 6 Rep each Side
Jump Rope/Jog in Place/Shadow Boxing x 3 Minutes

Perform 2 times for aditional conditioning

Mon
Tuesday Endurance Abs (Circuit)
Heel To The Heaven 1 Set x 8 Rep

Hand Back Knee Tucks 1 Set x 8 Rep

90/90 Crunch 1 Set x 8 Rep
Rollups 1 Set x 8 Rep

Standing Banded Twists 1 Set x 8 Rep Each Side

Side Crunches 1 Set x 8 Rep Each Side
Reverse Hypers 1 Set x 8 Reps
Supermans 1 Set x 8 Reps
 Athlean Women XX
Month 3
Wednesday Lower body SuperSets

Drop Step Lunge & Lean 3 Sets x 12 Reps Each Leg > Barbell Squats x
10-12RM to F

Stiff Legged Deadlifts 3 Sets x 10-12RM to F > Barbell Hip Thrusts x 10-
12RM to F
Step Up Thrusts 3 Sets x 12 Reps > Split Squat Jumps x 30 Seconds

Month 3
Wednesday Lower body SuperSets
Forward DB Step Ups 3 Sets x 10-12 Reps > DB Swings x 15 Reps

Lunge Roration Hip Press 3 Sets x 12 Reps > DB Side Lunges x 12 Reps
Skier Hops 3 Sets x 45 Seconds > Split Squats Jumps x 30 Seconds
Quats Finisher: DB Jump Squats x 8 Reps > Front Squats x 10 Reps>
WallSit to Failure> Drop the Weight and Keep the WallSit to Failure
(Repeat the Circuit 3 Time)

Month 3
Wednesday Lower body SuperSets
Front Squats 3 Sets x 10 Reps > Crossover Step Ups x 12 Reps
Split Squats Jumps 3 Sets x 45 Seconds > Box Jumps x 45 Seconds
Barbell Hip Thrusts 3 Sets x 10-12RM to F > 3 Way RDL x 15 Reps (5
Each Side)

Month 3
Wednesday
Warmup Jog 5 Minutes

Walk/Jog/Sprint 5 Minute = 20 Seconds walk + 20 Seconds Jog + 20

Seconds Sprint
Cooldown Jog 5 Minutes
Women XX
Month 3
Thursday Burst Day
Two Foot Hops x 100 Jumps
Side to Side Hops (2 Feet) x 75 Jumps

Boxer Shuffle x 5 Minutes

Double Jumps x 25 Jumps

Month 3
Thursday Burst Day
Warmup Jog 1 Lap
Sprint the Curves aways and Jog the Straight Aways x 4-5
Laps
Cooldown Jog 1 Lap

Month 3
Thursday Burst Day

Rest

Month 3
Thursday
Hand Back Knee Tucks 1 Set x 8 Rep

Iso Reverse Crunch 1 Set x 8 Reps

Rollups 1 Set x 8 Rep
Upper Circle Crunches 1 Set x 8 Rep Each Direction

Side Crunches 1 Set x 8 Rep Each Side

Recliner Elbow To Knee Tucks 1 Set x 8 Reps
Supermans 1 Set x 8 Reps
Bird Dogs 1 Set x 8 Reps
 Friday Total Body SuperSets Saturday/Sunday

Barbell Deadlifts 4 Sets x 10-12RM to Failure > Cable Squats to Standing Row x
10-12 Reps

Inverted Row (Leg Straight) 4 Sets to Failure > Barbell Clean and Press x 12RM to
F
Burpee Push Up Pyramid 2 Sets x 10,9,8,7,6,5,4,3,2,1 Rest
Quats Finisher: Prisioner Jump Squats to Failure > 2X Max PJ Squats In 4:30
Minutes
Hamstrings Pro Pain: PB Ham Curls to Failure > 2X Max PB Ham Curls in 4:30
Minutes

Friday Total Body SuperSets Saturday/Sunday

DB Curl And Press 4 Sets x 10-12RM to F > Standing DB Row & Kickback x 10-
12RM to F

Lat Pulldown/Pull Ups 4 Sets x 10-12RM to Failure > Diamond Pushups to Failure
3 Way Lunge Reach 3 Sets x 7 Reps Rest
Hamstrings Finisher: DB Swing (even minutes) > Long Leg Bridge Hold x 1 Minute
(odd minute) Pick a way betwwen 25Lb and 50Lb, The finisher is complete once
you reach 100 total reps of the DB Swings

Friday Total Body SuperSets Saturday/Sunday

Bulgarian Split Squats W/Medicine Ball Press and Twist 3 Sets x 10-12 Reps
Plyo Pushups 4 Sets to Failure > Barbell Row 10RM to F

Barbell Clean and Press 4 Sets x 12RM to F > DB All Star Fierlder Curls to Failure

Quats Finisher: 60 Second Wall Sit > Prioner Jum Squats (The number of Reps to
get Failure in Week 9). Every time you rest, you must resume your climb to your
goal reps by first performing a wall sit for 30 Seconds
Rest
Hamstrings Finisher: 60 Seconds Long Leg Bridge Hold > PB Hamstring Curls (The
number of Reps to get Failure in Week 9). Every time you rest, you must resume
your climb to your goal reps by first performing a long leg bridge hold for 30
Seconds

Friday Final X-Am Saturday/Sunday

Burpee Push Up 12 Sets x 10 Reps

DB Swings 12 Sets x 10 Reps

Rest
Inverted Row 12 Sets x 10 Reps
V-up Russian Twists 12 Sets x 10 Reps

Rest
Perform in Circuit Fashion 12 Sets = 12 Rounds
y/Sunday

y/Sunday

y/Sunday

y/Sunday