You will be performing a 3-week periodized training cycle.

Week 1 Use the amount of sets specified BUT take each set to ABSOLUTE FAILURE.

Week 2 Increase the EACH SET by 1.

Week 3 Increase the EACH SET by 2

Follow Step 1 & 2 each training day, then pick the corresponding body part under the Step 3 Section.


Step 1: Warmup 3-5 minutes on stationary bike or treadmill

Step 2: Core

  1. Decline crunch on bench - 15 reps

    Ab rope crunch - 15 reps (allow your torso to fully extend at the top, and on the crunch round your back and squeeze your abs. Use a weight that is challenging.

Step 3: Resistance Training

GLUTE DAY

A1) Banded walks (warm up - use light weight), 3 sets, 15 reps then move straight to A2

A2) Standing cable abduction (warm up - use light weight), 3 sets, 15 reps then rest for 30 seconds and go back to A1 until all 3 sets are completed.

B) American Hip Thrust using a weight at 80-85% of your maximum weight, 4 Sets, 8-10 reps, Rest 60 sec

C) Sumo Deadlifts using a weight at 80-85% of your maximum weight, 4 Sets, 10-12 reps, Rest 2 min

D) Standing Hamstring Curls. 4 Sets, 6-8 reps, Rest 2min, Tempo is 4040. Lower for a count of 4, no rest at the bottom, contract up for 4, and drop back down. This WILL be challenging but reps are low so you may need to do a warm up to find a comfortable, but also a challenging weight.

E) Cable Kick Backs, 4 Sets, 10-12 reps, Rest 30 sec

F) Hip Abduction Machine, 4 Sets, 20-25 reps, Rest 45 sec


SHOULDERS

A) Single Arm Tricep Ext(cable), 3 Sets, 10-12 reps, Rest 60 sec

B) Side Lateral Raise, 6 Sets, 25-30 reps, Rest 60 sec

C) Fside machine Raise (rather than facing out, turn and face out), 3 Sets, 15-20 reps, Rest 60 sec

E) Upright dumbell Row, 3 sets, 10-12 reps, Rest 60 sec

F) Rear Delt Fly, 3 set, 10-12 reps, Rest 60 sec


GLUTES & BACK

A1) American Hip Thrust, 4 Sets, 10-12 reps, Rest 60 sec

A2) Laying Hamstring Curls, 3 Sets, 10-12 reps, Rest 90 sec

B) Wide Grip Chin Ups (last set is as many as you can perform), 3 Sets, 8-10 Reps, Rest 60 sec

C) Bent Over Barbell Rows(row high/overhand), 3 Sets, 8-10 Reps, Rest 60 sec

D) Incline Dumbbell Rows, 3 Sets, 10-12 Reps, Rest 60 sec

E) Hamstring Curls(laying) Toes outward, 3 Sets, 20-25 Reps, Rest 30 sec


ARMS

A) Leg extension, 4 Sets, 10-12 Reps, Rest 60 sec

B) Barbell Curls(last set as many reps as you can), 3 Sets, 8-10 Reps, Rest 60 sec

C) Standing Hammer Curls, 3 Sets, 10-12 Reps, Rest 60 sec

D) Straight Bar Cable Curls, 3 Sets, 10-12 Reps, Rest 60 sec

E) Tricep Rope Ext(last set as many reps as you can), 3 Sets, 10-12 Reps, Rest 60 sec

F) Standing Kick Backs, 3 Sets, 8-10 Reps, Rest 60 sec

G) Skull Crushers, 3 Sets, 8-10 reps, Rest 60 sec