Days 1-7: Moderate Weight, 10-15 reps, 60s on/60s off (HIIT)
Days 8-14: Moderate Weight, 8-10 reps x 3, 45s on/45s off (HIIT)
Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)
Days 22-end: Light Weight, 15-20 reps, 30s on/30s off (HIIT)
[Reverse Order for second month]
Day One: Glutes, Back, Biceps, Rear Delts
10 minutes HIIT Intervals on bike or rowing machine
x 3:
isometric back extension (on mat, press back into mat)
isometric hip bridge with band abduction
isometric W raise (facedown on mat)
single arm lat pull down (full ROM)
banded lateral squat walk
reverse fly
biceps curl
abductor machine
face pulls
barbell curl
row
eccentric focus pull up
rotator cuff
banded abductor
cable low row
isometric reverse row
feet elevated weighted bridge lift
isometric biceps curl
Day Two: Legs
Leg Sled (backwards and forwards) 100 yards each
isometric leg extension
isometric ham curl
isometric calf raise
isometric wall sit with ball between knees squeeze
box jumps
reverse hyperextension on glute builder
leg press with externally rotated hips
deadlift
heel elevated front squats
seated good morning
side plank on bench with adductor lift (per side)
single leg heel elevated squat (on step)
alternating forward lunge
lean backs
Bulgarian split squats
calf raises
Day Three: Chest, Triceps, Shoulders & Core
10 minutes backwards leg sled
isometric dead bug ball squeeze
push ups
lateral raise
stir the pot
plank wall walk up
skull crushers
ball knee tuck
Arnold press
triceps kickback
ball lateral leg swing
triceps push up
front raise
chest press
overhead triceps press
cable chest flye (full range of motion)
leaning lateral raise (per side)
