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Full Body Workout Template:

Week / Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 Full Body Cardio Full Body Rest Full Body Cardio Rest
Workout A Workout 1 Workout B Workout A Workout 2

2 Full Body Cardio Full Body Rest Full Body Cardio Rest
Workout B Workout 1 Workout A Workout B Workout 1

3 Full Body Cardio Full Body Rest Full Body Cardio Rest
Workout A Workout 1 Workout B Workout A Workout 1

4 Full Body Cardio Full Body Rest Full Body Cardio Rest
Workout B Workout 1 Workout A Workout B Workout 1

5 Full Body Cardio Full Body Rest Full Body Cardio Rest
Workout A Workout 1 Workout B Workout A Workout 1

6 Full Body Cardio Full Body Rest Full Body Cardio Rest
Workout B Workout 1 Workout A Workout B Workout 1

Circuit Letter Training Type

A1 & A2 Density Training

B1 & B2 Density Training

C Barbell Complex

D Body Weight Exercises


Full Body Workout A:
Exercise Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Number Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps

A1 Front Squat 15 12 10 8 8, 6, 5 x 3 5 x 3, 15 x 2 15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2

A2 Deadlift 3 Sets 5 Sets 5 Sets 3 Sets 5 Sets 5 Sets


12 x 3 5x5 5x3 12 x 3 5x5 5x3

B1 Overhead Press 4 Sets 5 Sets 3 Sets 4 Sets 5 Sets 3 Sets


6 x 3, 12 5x5 10, 8, 6 6 x 3, 12 5x5 10, 8, 6

B2 Floor Press 4 Sets 5 Sets 3 Sets 4 Sets 5 Sets 3 Sets


6 x 3, 12 5x5 10, 8, 6 6 x 3, 12 5x5 10, 8, 6

Complex DB B/O Row 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


C1 3x6 3x8 3 x 6* 3 x 8* 3 x 6** 3 x 8**

C2 DB Zottom Curls 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


3x8 3x6 3 x 6* 3 x 8* 3 x 6** 3 x 8**

C3 Tricep Kickback 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


3x8 3x6 3 x 6* 3 x 8* 3 x 6** 3 x 8**

C4 DB Lateral Raises 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


3x8 3x6 3 x 6* 3 x 8* 3 x 6** 3 x 8**

D DB Pushups Fast 100 Fast 100 Fast 100 Fast 100 Fast 100 Fast 100

Full Body Workout B:


Exercise Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Number Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps Sets/Reps

A1 Goblet Squat 5 Sets 5 Sets 5 Sets 5 Sets 5 Sets 5 Sets


15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2 15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2

A2 Step-Ups 5 Sets 5 Sets 5 Sets 5 Sets 5 Sets 5 Sets


15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2 15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2

A3 DB Deadlifts 5 Sets 5 Sets 5 Sets 5 Sets 5 Sets 5 Sets


15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2 15, 12, 10 x 3 8, 6, 5 x 3 5 x 3, 15 x 2
B1 Seated Low Row 4 Sets 5 Sets 3 Sets 4 Sets 5 Sets 3 Sets
6 x 3, 12 5x5 10, 8, 6 6 x 3, 12 5x5 10, 8, 6

B2 Tricep Pressdown 4 Sets 4 Sets 4 Sets 4 Sets 4 Sets 4 Sets


15, 12, 10 x 2 8, 6, 5 x 2 6 x 2, 15 x 2 15, 12, 10 x 2 8, 6, 5 x 2 6 x 2, 15 x 2

B3 Cable Curls 4 Sets 4 Sets 4 Sets 4 Sets 4 Sets 4 Sets


15, 12, 10 x 2 8, 6, 5 x 2 6 x 2, 15 x 2 15, 12, 10 x 2 8, 6, 5 x 2 6 x 2, 15 x 2

B4 Delt Press 4 Sets 4 Sets 4 Sets 4 Sets 4 Sets 4 Sets


15, 12, 10 x 2 8, 6, 5 x 2 6 x 2, 15 x 2 15, 12, 10 x 2 8, 6, 5 x 2 6 x 2, 15 x 2

C1 Leg Press 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


3 x 15 3x8 3 x 6* 3 x 8* 3 x 6** 3 x 8**

C2 Leg Press Glutes 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


3 x 15 3x8 3 x 6* 3 x 8* 3 x 6** 3 x 8**

Hip Thrust / 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets


C3 Lunges 3 x 12 3x8 3 x 6* 3 x 8* 3 x 6** 3 x 8**

Cardio Workout 1
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with
an exercise ball, a 50lb dumbbell and an ab wheel.

Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
Perform 30-sec Elbow Plank on the exercise ball.
Perform another 30-sec hill sprint.
Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
Perform another 30-sec hill sprint.
Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.


Finish with a 5-10 minute general cardiovascular cool down.
Cardio Workout 2
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.
Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
Perform 20 kneeling high cable crunches.
Perform a farmers carry with the heaviest dumbbells you can find. Walk as far as possible before putting the
dumbbells down.
Perform another 60-sec hill sprint.
Perform 20 lateral medicine ball wall tosses per side.
Perform another farmers carry just as written above.

Repeat this total sequence 6-8 times through.


Finish with a 5-10 minute general cardiovascular cool down.