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Build Session

Build Session

by | Sep 19, 2021 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

1

Sessions Per Week

Build Session

Exercise
Sets
Reps
Rest Time
Bench Squat - Kettlebell
3 Sets
10 Reps
30 Seconds
Single Leg Hip Thrusts
3 Sets
10 Reps
30 Seconds
Single Leg Kettlebell Deadlift
3 Sets
8 Reps
30 Seconds
Banned Triplanar Toe Taps
3 Sets
10 Reps
30 Seconds
Paloff Press
3 Sets
10 Reps
30 Seconds
Side Plank
2 Sets
1 min Isometric
30Seconds
Hollow Hold
3 Sets
20 Seconds on
10 Seconds off
Wall Sit
1 Sets
1 min Isometric

Intermediate Upper Lower Split

Intermediate Upper Lower Split

by | Sep 19, 2021 | Workouts & Programs

60 Mins

Time to Complete

Intermediate

Difficulty Level

4

Sessions Per Week

Day 1 | Upper Body A

Day 2 | Legs A

Day 3 | Upper Body B

Day 4| Legs B

Day 1 | Upper Body A

Exercise
Sets
Reps
Rest Time
Bench Press
5 Sets
180 Seconds
180 Seconds
Bent Over Barbell Row
5 Sets
180 Seconds
180 Seconds
Bench Dips
4 Sets
60 Seconds
60 Seconds
Pec Deck
4 Sets
60 Seconds
60 Seconds
Wide Grip Lat Pull Down
2 Sets
120 Seconds
120 Seconds
Overhead Tricep Extension
3 Sets
60 Seconds
60 Seconds
Alternating Dumbbell Curl
3 Sets
60 Seconds
60 Seconds
Cable Rear Delt Flys
3 Sets
60 Seconds
60 Seconds
Dumbbell Laterals
3 Sets
60 Seconds
60 Seconds

Day 2 | Legs A

Exercise
Sets
Reps
Rest Time
Squat
5 Sets
180 Seconds
120 seconds
Leg Press
3 Sets
120 Seconds
120 seconds
Leg Extension
4 Sets
60 Seconds
120 seconds
Lying Leg Curl
4 Sets
60 Seconds
120 seconds
Standing Calf Raise
4 Sets
60 Seconds
90 seconds
Medicine Ball Crunches
3 Sets
45 Seconds
90 seconds

Day 3 | Upper Body B

Exercise
Sets
Reps
Rest Time
Incline Bench Press
4 Sets
8-12 Reps
120 Seconds
Plate loaded T-Bar Row
4 Sets
8-12 Reps
120 Seconds
Neutral Grip Assisted / Bodyweight Pull Ups
3 Sets
8 Reps
90 Seconds
Shoulder Press Machine
4 Sets
8-12 Reps
90 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
90 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds
Rear Delt Pec Deck
3 Sets
8 Reps
60 Seconds
Cable Laterals
3 Sets
8 Reps
60 Seconds

Day 4 | Legs B

Exercise
Sets
Reps
Rest Time
Deadlifts
5 Sets
5 Reps
180 Seconds
Romanian Deadlift
3 Sets
8 Reps
120 Seconds
Leg Press
3 Sets
10 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds

Beginner Push Pull Legs

Beginner Push Pull Legs

by | Sep 19, 2021 | Workouts & Programs

45 Mins

Time to Complete

Beginner

Difficulty Level

3

Sessions Per Week

Day 1 | Push

Day 2 | Pull

Day 3 | Legs

Day 1 | Push

Exercise
Sets
Reps
Rest Time
Bench Press
5 Sets
5 Reps
180 Seconds
Incline Dumbbell Press
4 Sets
8 Reps
120 Seconds
Pec Deck
4 Sets
12 Reps
60 Seconds
Overhead Tricep Extension
3 Sets
8-12 Reps
60 Seconds
Tricep Pushdown
3 Sets
10-15 Reps
60 Seconds

Day 2 | Pull

Exercise
Sets
Reps
Rest Time
Bent Over Barbell Row
5 Sets
5 Reps
180 Seconds
Wide Grip Lat Pull Down
2 Sets
8-12 Reps
120 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
120 Seconds
Plate loaded T-Bar Row
2 Sets
8 Reps
60 Seconds
Neutral Grip Assisted / Bodyweight Pull Ups
3 Sets
8 Reps
60 Seconds
Cable Rear Delt Flys
3 Sets
8 Reps
60 Seconds
Alternating Dumbbell Curl
3 Sets
10 Reps
60 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds

Day 3 | Legs

Exercise
Sets
Reps
Rest Time
Squat
5 Sets
5 Reps
180 Seconds
Leg Press
3 Sets
10 Reps
120 Seconds
Romanian Deadlift
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds

Advanced Push Pull Legs

Advanced Push Pull Legs

by | Sep 19, 2021 | Workouts & Programs

60 Mins

Time to Complete

Advanced

Difficulty Level

5

Sessions Per Week

Day 1 | Push A

Day 2 | Pull A

Day 3 | Legs A

Day 4| Push B

Day 5| Pull B

Day 6| Legs B

Day 1 | Push A

Exercise
Sets
Reps
Rest Time
Flat Barbell Bench Press
4 Sets
6-10 Reps
180 Seconds
Incline Dumbbell Press
4 Sets
8-12 Reps
120 Seconds
Machine Chest Press
3 Sets
8-12 Reps
120 Seconds
Pec Deck
3 Sets
12-15 Reps
60 Seconds
Overhead Tricep Extension
3 Sets
8-12 Reps
60 Seconds
Tricep Pushdown
3 Sets
10-15 Reps
60 Seconds
Dumbbell Lateral Raise
4 Sets
8-12 Reps
90 Seconds

Day 2 | Pull A

Exercise
Sets
Reps
Rest Time
Bent Over Barbell Row
4 Sets
6-8 Reps
180 Seconds
Wide Grip Lat Pull Down
2 Sets
8-12 Reps
120 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
120 Seconds
Plate loaded T-Bar Row
2 Sets
8 Reps
60 Seconds
Neutral Grip Weighted Pull Ups
3 Sets
8 Reps
60 Seconds
Cable Rear Delt Flys
3 Sets
8 Reps
60 Seconds
Alternating Dumbbell Curl
3 Sets
10 Reps
60 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds

Day 3 | Legs A

Exercise
Sets
Reps
Rest Time
Squat
4 Sets
6-10 Reps
180 Seconds
Leg Press
4 Sets
10-12 Reps
120 Seconds
Hyperextensions or GHR
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds

Day 4 | Push B

Exercise
Sets
Reps
Rest Time
Incline Barbell Bench Press
4 Sets
6-10 Reps
180 Seconds
Flat Dumbbell Press
3 Sets
8-12 Reps
120 Seconds
Machine Shoulder Press
3 Sets
8-12 Reps
120 Seconds
Neutral Swiss Bar Close Grip Press
2 Sets
8-12 Reps
120 Seconds
Pec Deck
3 Sets
12-15 Reps
60 Seconds
Tricep Bar Skull Crushers
3 Sets
8-12 Reps
60 Seconds
Single Arm Pushdowns
2 Sets
10-15 Reps
60 Seconds
Cable Lateral Raise
4 Sets
8-12 Reps
90 Seconds

Day 5 | Pull B

Exercise
Sets
Reps
Rest Time
Supinated MAG Grip Down
4 Sets
8-12 Reps
120 Seconds
Plate loaded T-Bar Row
4 Sets
8 Reps
120 Seconds
Weighted Overhand Pull Ups
3 Sets
8 Reps
60 Seconds
Single Arm Cable Row
3 Sets
10-15 Reps
120 Seconds
Rope Pull over
4 Sets
10-15 Reps
120 Seconds
Rear Delt Pec Deck
3 Sets
8 Reps
60 Seconds
Rope Hammer Curl
3 Sets
10 Reps
60 Seconds
Incline Cable Curl
3 Sets
10-15 Reps
60 Seconds

Day 6 | Legs B

Exercise
Sets
Reps
Rest Time
Deadlift
2 Sets
6-10 Reps
180 Seconds
Romanian Deadlift
4 Sets
6-10 Reps
180 Seconds
Leg Press
4 Sets
10-12 Reps
120 Seconds
Machine Hip Thrust
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Hanging Leg Raises
3 Sets
10-15 Reps
45 Seconds

3 Day Cardio Burn Program

3 Day Cardio Burn Program

by | Sep 19, 2021 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

3

Sessions Per Week

Day 1

Day 2

Day 3

Day 1

Exercise
Sets
Reps
Rest Time
Superset: Burpess & Mountain Climbers
3 Sets
10-20 Reps
30 Seconds
Medicine Ball Slams
4 Sets
20 Reps
30 Seconds
Squat Jumps
4 Sets
20 Reps
15Seconds
Superset: Flutter Kicks & Leg Raises
3 Sets
10-20 Reps
30 Seconds
Superset: Crunches & Russian Twists
3 Sets
10-20 Reps
30 Seconds
Kettlebell Swings
3 Sets
20 Reps
15Seconds
Battlerope Slams
4 Sets
20 Seconds
10 Seconds

Day 2

Exercise
Sets
Reps
Rest Time
Medicine Ball Slams
4 Sets
20 Reps
30 Seconds
Push Ups
3 Sets
10 Reps
30 Seconds
Kettlebell Row
5 Sets
10 Reps
30 Seconds
Kettlebell Single Arm Overhead Press
3 Sets
10 Reps each arm
30 Seconds
Front Plate Hold
3 Sets
20 Second Hold
10 Seconds
Battlerope Slams
4 Sets
20 Seconds
10 Seconds

Day 3

Exercise
Sets
Reps
Rest Time
Superset: Kettlebell Pause Squat & Squat Jumps
4 Sets
8-12 Reps
30 Seconds
Kettlebell Hip Thrust
3 Sets
20 Reps
30 Seconds
Walking Lunge
3 Sets
15 Reps each leg
30 Seconds
Step up
4 Sets
20 Reps each leg
30 Seconds
Sled Push
5 Sets
30 Reps each leg
30 Seconds

Building Muscle – 4 Day Split

Building Muscle – 4 Day Split

by | Sep 15, 2021 | Workouts & Programs

45 Mins

Time to Complete

Intermediate

Difficulty Level

4

Sessions Per Week

Day 1 | Back & Biceps

Day 2 | Chest & Triceps

Day 3 | Lower Body

Day 4| Shoulders & Core

Day 1 | Back and Biceps

Exercise
Sets
Reps
Rest Time
Machine Row
3 Sets
8 Reps
120 seconds
Close Grip Pulldown
2 Sets
12 Reps
120 seconds
Bench Dumbbell Row
2 Sets
8 Reps
120 seconds
Reverse Machine Fly
3 Sets
12 Reps
120 seconds
Rope Face Pull
2 Sets
12 Reps
90 seconds
EZ Bar Curl
3 Sets
12 Reps
90 seconds
Hammer Curl
3 Sets
12 Reps
90 seconds

Day 2 | Chest and Triceps

Exercise
Sets
Reps
Rest Time
Bench Press
3 Sets
8 Reps
120 seconds
Chest Fly Machine
3 Sets
12 Reps
120 seconds
Barbell Overhead Press
2 Sets
8 Reps
120 seconds
Dumbbell Single Arm Press
3 Sets
10 Reps
120 seconds
Cable Tricep Extension
2 Sets
12 Reps
90 seconds
Dumbbell Skullcrushers
2 Sets
12 Reps
90 seconds

Day 3 | Lower Body

Exercise
Sets
Reps
Rest Time
Barbell Back Squats
4 Sets
8 Reps
180 seconds
Leg Press
3 Sets
8 Reps
120 seconds
Leg Extension
3 Sets
12 Reps
60 seconds
Machine Hip Thrust
4 Sets
8 Reps
60 seconds
Hamstring Curl
4 Sets
8 Reps
60 seconds
Step Up
2 Sets
12 Reps
45 seconds

Day 4 | Shoulders and Core

Exercise
Sets
Reps
Rest Time
Dumbbell Shoulder Press
3 Sets
8 Reps
120 Seconds
Machine Shoulder Press (Neutral Grip)
3 Sets
12 Reps
90 Seconds
Dumbbell Lateral raise
3 Sets
12 Reps
45 Seconds
Cable Front Raise (Rope)
3 Sets
12 Reps
45 Seconds
Cable Rear delt Reverse Fly
3 Sets
10 Reps
45 Seconds
Sit Up - Medicine Ball
2 Sets
12 Reps
20 Seconds
Leg Raise
2 Sets
12 Reps
20 Seconds
Russian Twist
2 Sets
12 Reps
20 Seconds
Plank
1 Set
45 Second Isometric

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