Phase 1 – Strength – 6 weeks

For the one to two weeks go on the lighter side of the % of your one rep max, so you can adjust the training without getting too sore. Each group of exercises will be superset with the second; the first one will be a heavier lift with the second aiming for a bit more endurance.

Day 1 – Chest

Exercise	Reps/Sets	% of 1 rep max
Flat Bench (BB)	6-10 Reps/ 3 sets	75-90%
Push-ups (BW)	15-25	Body Weight
	Rest 1-3 mins between sets
Incline DB Bench	6-10 Reps/ 3 sets	75-90%
Incline DB Fly	8-12reps/3 sets	65-85%
	Rest 1-3 mins between sets
One arm DB Press on Swiss Ball	6-10 Reps/ 3 sets	75-90%
One Arm Standing Cable Chest Press	8-12reps/3 sets	65-85%

Day 2 – Legs

Exercise	Reps/Sets	% of 1 rep max
Squats (BB)	6-10 Reps/ 3 sets	75-90%
	Rest 1-3 mins between sets
Deadlifts(BB)	6-10 Reps/ 3 sets	75-90%
	Rest 1-3 mins between sets
One Leg split squat (DB or Barbell)	6-10 Reps/ 3 sets	75-90%
	Rest 1-3 mins between sets
One Leg DB Straight Leg Deadlift	6-10 Reps/ 3 sets	75-90%

Day 3 – Back/Core

Exercise	Reps/Sets	% of 1 rep max
Bent Over Row (DB)	6-10 Reps/ 3 sets	75-90%
Back Extensions (BW)
	Rest 1-3 mins between sets
Reverse Incline Flies (DB)	6-10 Reps/ 3 sets	75-90%
Pull up/Lat Pull down	8-12reps/3 sets	65-85%
	Rest 1-3 mins between sets
T-bar row (BB)	8-12 reps /3 sets	65-85%
Bent-over row (BB)		75-90%
Choose 4 of the following and superset together
Supermans	30-60seconds
Front Plank	30-60seconds
Side Plank (each side)	30-60seconds
Lateral Holds (cable or resistance band)	30-60seconds
Russian Twist	20-30 reps
Swiss Ball Reverse Crunch	15-20 reps
Swiss Ball Jacknife/pike	15-20 reps
	Rest 1-3 mins between sets

Day 4 – Shoulders

Exercise	Reps/Sets	% of 1 rep max
Seated Shoulder press (DB)	6-10 Reps/ 3 sets	75-90%
Lateral Raises (DB)	8-12reps/3 sets	65-85%
	Rest 1-3 mins between sets
Push Press	6-10 Reps/ 3 sets	75-90%
DB Lateral Inline Shoulder Raise	8-12reps/3 sets	65-85%
	Rest 1-3 mins between sets
Arnold Press (on Bosu Ball)	8-12reps/3 sets	65-85%
Shrugs	6-10 Reps/ 3 sets	75-90%