Daily Schedule
Week: [Date] Start Time: 8:00 AM
Day 1 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
5 RM, 2 backoff AMRAP sets at
Back Squats 3 -
70% of 5RM
Belt Squats 2 10-15 RIR 2
Leg Ext. 2 15-20 RIR 1
RDL 2 10-15 RIR 2
Hip Ext. 2 8-10 RIR 1
calf raise 4 20 RIR 0
Plank Accumulate 3 mins total
Pallof press 3 10
Conditioning
Incline Walk 20 mins
Day 2 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
2 warmup set, 1 5 RM set, 1
Machine press 4 backoff AMRAP sets at 70% of -
5RM
Lat pull down 4 10-15 RIR 1
shoulder press 2 8-10 RIR 1
hammer 3 10-15 RIR 0
skull crusher 3 8-10 RIR 0
Conditioning
5 RFT
Burpees 8
Rowing 100 m
rest 1 min between rounds
Walk 15 mins
Day 3 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Easy run 2 miles - 6/10
Walk 20 mins - 3/10
Day 4 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Deadlift 3 4 at 85% of 1 RM RIR 1
Leg Press 2 15-20 RIR 1
Leg Curl 3 8-10 RIR 1
calf raise 4 20 RIR 1
Hip Ext. 2 8-10 RIR 1
Conditioning
EMOM 14 mins
Trap bar Farmer carry 2 rounds
Rowing 40s
Walk 10 mins
Day 5 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Db chest press 4 10-12 RIR 1
High row 2 10-12 RIR 1
low row 2 10-12 RIR 1
side lateral 2 15-20 RIR 1
bicep curl 3 10-15 RIR 1
long handle press 3 10-15 RIR 1
Conditioning
Run 3 600m run, 400m walk
Day 6 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Front Squats 2 10 at 60% of 1RM
Hyper Ext. 2 15-20 RIR 1
Hip Ext. 4 8-10 RIR 1
rear delt 2 15-20 RIR 1
Conditioning
Box jumps 40
Burpees 60
KB swings 80 16 Kg
Rest Day
Exercise Sets Exercise
Quads 11 Back Squats 3 Front Squats
Hamstrings 10 Deadlift 3 Leg Curl
Glutes 8 Hip Ext. 8
Chest 8 Db chest press 4 Machine press
Back 8 Lat pull down 4 low row
Shoulders 6 shoulder press 2 side lateral
Calves 8 calf raise 8
Biceps 6 hammer 3 bicep curl
Triceps 6 skull crusher 3 long handle press
Lower Sets Upper
Back Squats 3 Machine press
Belt Squats 2 Lat pull down
Leg Ext. 2 shoulder press
RDL 2 hammer
Hip Ext. 2 skull crusher
calf raise 4
Sets Exercise Sets Exercise Sets Exercise Sets
2 Belt Squats 2 Leg Ext. 2 Leg Press 2
3 RDL 2 Hyper Ext. 2
4
2 High row 2
2 rear delt 2
3
3
Sets Lower Sets Upper Sets Full Sets
4 Deadlift 3 Db chest press 4 Front Squats 2
4 Leg Press 2 High row 2 Hyper Ext. 2
2 Leg Curl 3 low row 2 Hip Ext. 4
3 calf raise 4 side lateral 2 rear delt 2
3 Hip Ext. 2 bicep curl 3
long handle press 3
Bodybuilding
Exercise Sets
Quads 10 Machine Squat 4
Hamstrings 10 Deadlift 2
Chest 11 Bench Press 3
Back 12 Pull Ups 3
Shoulders 14 shoulder press 2
Calves 6 calf raise 6
Biceps 14 bb bicep curl 4
Triceps 14 single arm pressdown 3
Option 1
Monday
Upper Sets
Bench Press 3
Fly 3
Incline bb chest press 2
Pull ups 3
bb bicep curl 4
inclince db bicep curl 3
doble arm pressdown 3
side lateral 3
Option 2
Monday
Upper Sets
Bench Press 3
Fly 3
Incline bb chest press 2
Pull ups 3
bb bicep curl 4
inclince db bicep curl 3
doble arm pressdown 3
side lateral 3
Row 20 mins
Exercise Sets Exercise Sets
Smith Squat 2 Bulgarian/ Smith Lunge 2
Leg Curl 3 RDL 3
Incline Dumbell 3 Incline bb chest press 2
Assisted pull ups 3 Lat pull down 2
side lateral 6 face pull 3
inclince db bicep curl 3 baysein curl 4
doble arm pressdown 5 overhead press down 3
Tuesday Wednesday
Lower Sets Upper Sets
Machine Squat 4 Incline Dumbell 3
Bulgarian/ Smith Lunge 2 Assisted pull ups 3
RDL 3 Bent over row/ t bar row 4
Hyper Ext. 2 Lat pull down 2
Hanging leg raise 3 around the world 3
calves raise 3 overhead press down 3
single arm pressdown 3
baysein curl 2
Tuesday Wednesday
Lower Sets Upper Sets
Machine Squat 4 Incline Dumbell 3
Bulgarian/ Smith Lunge 3 Assisted pull ups 3
RDL 3 Bent over row/ t bar row 4
Hyper Ext./ Leg Curl 4 Lat pull down 2
Hanging leg raise 3 around the world 3
calves raise 3 overhead press down 3
Optional single arm pressdown 3
Air Squats 2 baysein curl 2
Leg Ext 2
Walk 20 mins Cycle 20 mins
Exercise Sets
Leg Ext. 2
Hyper Ext. 2
Fly 3
Bent over row/ t bar row 4
around the world 3
hammer curl 3
cross body 3
Thursday Friday Saturday
Run Sets Upper Sets
Deadlift 2 shoulder press 2
Smith Squat 2 side lateral 3
Leg Ext. 2 face pull 3
Leg Curl 3 baysein curl 2
Plank 3 hammer curl 3
calves 3 doble arm pressdown 2
cross body 3
Rowing 5km
Thursday Friday Saturday
Run Sets Upper Sets
Run 4 shoulder press 2
Plank 3 side lateral 3
calves 3 face pull 3
Metcon baysein curl 2
hammer curl 3
doble arm pressdown 2
cross body 3
Walk 20 mins
Sunday
Sunday
