The workout routine I've been cycling in 2022 = restarting every 6 weeks with some minor modifications. Full credit to this routine goes to Joe Manganiello.

Quick Links

• Dynamic Warmup
• Ab Program
• Week 1
• Week 2
• Week 3
• Week 4
• Week 5
• Week 6

Dynamic Warmup

Do before every workout:

• One-leg Lunge: 20 reps per leg
• Squats: 15 reps
• Push-ups: 15 reps
• Side-to-side jumps: 30 seconds
• Front-to-back jumps: 30 seconds

Ab Program

Do this when it says "Do an Ab Program."

• 15 toe to bar leg raises
• 20 mountain climbers (20 each side)
• 25 bicycles
• 30 crunches
• Rest 1 min, repeat 3 times

Week 1

MONDAY: CHEST AND BACK

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed. In order to perform circuits correctly, progress through all the exercises and then rest. For example, the first set will consist of 20 reps of bench press followed by 20 reps of lat pull-downs—and then another period of rest. You’ll complete this for all sets of each exercise, rest, and then move on to the next circuit. This is the strategy you’ll apply for all circuits, unless instructed otherwise.

• Barbell Bench Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Lat Pull-Down with Wide Pronated Grip: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit, performing a total of 7 sets each of bench press and lat pull-downs.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Incline Press: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• One-Arm Dumbbell Row with Neutral Grip: 10 to 12 reps each arm.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Pec Deck: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Low Row with Narrow Neutral Grip: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

TUESDAY: LEGS AND TRICEPS

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Barbell Back Squat: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• V-Bar Triceps Extension: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form. Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Leg Curl: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• One-Arm Dumbbell Lying Triceps Extension: 10 to 12 reps each arm.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell or Kettlebell Goblet Squat: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Two-Arm, One-Dumbbell Overhead Triceps Extension: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

WEDNESDAY: DELTOIDS AND BICEPS

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Seated Dumbbell Overhead Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Seated Dumbbell Two-Arm Curl: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Plate Front Raise: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Standing Barbell Curl: 10 to 12 reps each arm. Rest 1 minute and then repeat circuit.
• Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Lateral Raise: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Dumbbell Hammer Curl: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

THURSDAY: CHEST AND BACK

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Flye: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Two-Arm Bent-Over Dumbbell Row with Neutral Grip: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Close-Grip Barbell Bench Press: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form. The close grip will be 12 inches between the hands.
• Lat Pull-Down with Narrow Supinated Grip: 10 to 12 reps.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Bar Dip: AMRAP (as many reps as possible); shoulder must go below height of elbow and must lock out arms on each rep to count.
• Low Row with Narrow Supinated Grip: 10 to 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

FRIDAY: LEGS AND TRICEPS

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Reverse Lunge: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Straight-Bar Triceps Extension: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Leg Extension: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• French Press: 10 to 12 reps.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Barbell Front Squat: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rope Triceps Extension in Front of Body: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

SATURDAY: DELTOIDS AND BICEPS

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Barbell Upright Row: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Triple Dumbbell Curl: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Seated Dumbbell Overhead Press: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Straight-Bar Cable Curl: 10 to 12 reps.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Rotating Lateral Raise: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Dumbbell Alternating Curl: 20 reps, 10 each arm; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

SUNDAY: OFF

Week 2

MONDAY: CHEST AND BACK

• Do the same workout from week 1, except cut down the rest time to 50 seconds.
• After the workout: Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 (beats per minute) range for at least 20 minutes.

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed. In order to perform circuits correctly, progress through all the exercises and then rest. For example, the first set will consist of 20 reps of bench press followed by 20 reps of lat pull-downs—and then another period of rest. You’ll complete this for all sets of each exercise, rest, and then move on to the next circuit. This is the strategy you’ll apply for all circuits, unless instructed otherwise.

• Barbell Bench Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Lat Pull-Down with Wide Pronated Grip: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit, performing a total of 7 sets each of bench press and lat pull-downs.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Incline Press: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• One-Arm Dumbbell Row with Neutral Grip: 10 to 12 reps each arm.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Pec Deck: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Low Row with Narrow Neutral Grip: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

TUESDAY: LEGS AND TRICEPS

• Do the same workout from week 1, except cut down the rest time to 50 seconds.

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Barbell Back Squat: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• V-Bar Triceps Extension: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form. Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Leg Curl: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• One-Arm Dumbbell Lying Triceps Extension: 10 to 12 reps each arm.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell or Kettlebell Goblet Squat: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Two-Arm, One-Dumbbell Overhead Triceps Extension: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

WEDNESDAY: DELTOIDS AND BICEPS

• Do an Ab Program
• Do the same workout from week 1, except cut down the rest time to 50 seconds.

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Seated Dumbbell Overhead Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Seated Dumbbell Two-Arm Curl: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Plate Front Raise: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Standing Barbell Curl: 10 to 12 reps each arm. Rest 1 minute and then repeat circuit.
• Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Lateral Raise: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Dumbbell Hammer Curl: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

THURSDAY: CHEST AND BACK

• Do the same workout from week 1, except cut down the rest time to 50 seconds.
• After the workout: Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 (beats per minute) range for at least 20 minutes.

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Flye: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Two-Arm Bent-Over Dumbbell Row with Neutral Grip: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Close-Grip Barbell Bench Press: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form. The close grip will be 12 inches between the hands.
• Lat Pull-Down with Narrow Supinated Grip: 10 to 12 reps.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Bar Dip: AMRAP (as many reps as possible); shoulder must go below height of elbow and must lock out arms on each rep to count.
• Low Row with Narrow Supinated Grip: 10 to 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

FRIDAY: LEGS AND TRICEPS

• Do the same workout from week 1, except cut down the rest time to 50 seconds.

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Reverse Lunge: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Straight-Bar Triceps Extension: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Leg Extension: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• French Press: 10 to 12 reps.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Barbell Front Squat: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rope Triceps Extension in Front of Body: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

SATURDAY: DELTOIDS AND BICEPS

• Do an Ab Program

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Barbell Upright Row: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Triple Dumbbell Curl: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit until done.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Seated Dumbbell Overhead Press: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Straight-Bar Cable Curl: 10 to 12 reps.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Rotating Lateral Raise: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Dumbbell Alternating Curl: 20 reps, 10 each arm; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

SUNDAY: OFF

WEEK 3

MONDAY: CHEST AND BACK

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Barbell Incline Press: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Pull-Up with Wide Pronated Grip: 4 to 10 reps; even if you can only do 1, work on getting the form down.
• Lat Pull-Down with Wide Pronated Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Cable Chest Flye: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Push-Up: 15 reps; drop down immediately after the last flye rep.
• Low Row with Narrow Neutral Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Bench Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Bent-Over Barbell Row with Wide Pronated Grip: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

TUESDAY: LEGS AND TRICEPS

Do an Ab Program

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Barbell Back Squat: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• EZ-Bar Nosebuster: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• EZ-Bar (or Barbell) Triceps Press with Narrow Grip: go right into it with the same weight as the Nosebuster.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Bulgarian Split Squat: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Rope Triceps Extension—Overhead: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Rope Triceps Extension in Front of Body: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Bench Step-Up: 20 reps, 10 each leg; weight will be light, so that you can get all of the reps with good form.
• Bench Dip: 20 reps; really pay attention to form on this one.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself and stay at the same dumbbell weight on each set.

WEDNESDAY: SHOULDERS AND BICEPS

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Standing Military Press: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• (Light) Standing Military Press: 12 reps; drop the weight from the first set by 40 percent. Try to have the barbell set up so that you can pause only long enough to strip the desired weight off each end of the bar and then get back in it. This should take only 10 to 15 seconds.
• Standing Barbell Curl: 10 to 12 reps; use the same bar and either use the same weight as the last Military Press or add a little more. Make this transition fast! Under 20 seconds.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Cable One-Arm Lateral Raise: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Dumbbell Alternating Curl with Twist: 20 reps, 10 each arm. Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Dumbbell Front Raise: 10 reps; weight will be light, so that you can get all of the reps with good form.
• Dumbbell Rear-Deltoid Raise: use the same dumbbells from the Front Raise; go right into it.
• Rope Hammer Curl (drop set): 10 reps; drop the weight and do 10 more.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

THURSDAY: CHEST AND BACK

Do an Ab Program.

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Barbell Bench Press: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Chin-Up with Narrow Supinated Grip: 4 to 10 reps; even if you can only do 1, work on getting the form down.
• Lat Pull-Down with Narrow Neutral Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Pec Deck: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Bar Dip: 15 reps; if you cannot do Bar Dips, substitute Push-Ups.
• One-Arm Dumbbell Row with Supinated Grip: 12 reps each arm; weight will be moderate to heavy, but make sure that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Bench Plyo Push-Up: 10 reps.
• Bench Push-Up: 10 reps.
• Low Row with Wide Pronated Grip: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

FRIDAY: LEGS AND TRICEPS

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dead Lift: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Lying J Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Dumbbell Walking Lunge: 15 steps with each leg; weight will be light to moderate, so that you can get all of the reps with good form.
• (Heavy) V-Bar Triceps Extension: 10 reps; weight will be heavy, but get all of the reps with good form.
• V-Bar Triceps Extension: 10 reps; weight will be moderate, but get all of the reps with good form. Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Leg Extension: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Leg Curl: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• One-Arm Dumbbell Lying Triceps Extension: 12 reps each arm.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight on each set.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

SATURDAY: SHOULDERS AND BICEPS

Do an Ab Program

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Neutral-Grip Machine Overhead Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Dumbbell Alternating Curl: 10 reps each arm; weight will be moderate, so that you can get all of the reps with good form.
• Drop set into (Light) Dumbbell Alternating Curl: 10 reps; drop the weight from the first set by 10 to 15 pounds per dumbbell and then go right into this set. Rest 1 minute and then repeat circuit.
• Do this 4 times. Push yourself to stay at the same weight.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Dumbbell Lateral Raise: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Seated Arnold Press: 12 reps; use the same dumbbells as the lateral raise and go right into it. Adjust reps to do as many as you can with good form up to 20.
• EZ-Bar Curl with Outside Grip: 15 reps. Rest 1 minute and then repeat circuit.
• Do this 4 times. Push yourself to stay at the same weight.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Cable One-Arm Bent-Over Rear-Deltoid Raise: 10 reps each; weight will be light, so that you can get all of the reps with good form.
• Preacher Curl: 10 reps; weight will be moderate, so that you can get all of the reps with good form
• Preacher Curl Pulse: 10 reps, performed right after full-range sets with same weight.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.

SUNDAY: OFF

WEEK 4

The workouts are the same as week 3, with these exceptions:

• All rest times between couplet and triplet sets cut down to 50 seconds;
• 20 minutes of cardio after every workout (including ab days).

MONDAY: CHEST AND BACK

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Barbell Incline Press: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Pull-Up with Wide Pronated Grip: 4 to 10 reps; even if you can only do 1, work on getting the form down.
• Lat Pull-Down with Wide Pronated Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Cable Chest Flye: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Push-Up: 15 reps; drop down immediately after the last flye rep.
• Low Row with Narrow Neutral Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Bench Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Bent-Over Barbell Row with Wide Pronated Grip: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

TUESDAY: LEGS AND TRICEPS

Do an Ab Program

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Barbell Back Squat: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• EZ-Bar Nosebuster: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• EZ-Bar (or Barbell) Triceps Press with Narrow Grip: go right into it with the same weight as the Nosebuster.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Bulgarian Split Squat: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Rope Triceps Extension—Overhead: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Rope Triceps Extension in Front of Body: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dumbbell Bench Step-Up: 20 reps, 10 each leg; weight will be light, so that you can get all of the reps with good form.
• Bench Dip: 20 reps; really pay attention to form on this one.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself and stay at the same dumbbell weight on each set.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

WEDNESDAY: SHOULDERS AND BICEPS

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Standing Military Press: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• (Light) Standing Military Press: 12 reps; drop the weight from the first set by 40 percent. Try to have the barbell set up so that you can pause only long enough to strip the desired weight off each end of the bar and then get back in it. This should take only 10 to 15 seconds.
• Standing Barbell Curl: 10 to 12 reps; use the same bar and either use the same weight as the last Military Press or add a little more. Make this transition fast! Under 20 seconds.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Cable One-Arm Lateral Raise: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Dumbbell Alternating Curl with Twist: 20 reps, 10 each arm. Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Dumbbell Front Raise: 10 reps; weight will be light, so that you can get all of the reps with good form.
• Dumbbell Rear-Deltoid Raise: use the same dumbbells from the Front Raise; go right into it.
• Rope Hammer Curl (drop set): 10 reps; drop the weight and do 10 more.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

THURSDAY: CHEST AND BACK

Do an Ab Program.

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Barbell Bench Press: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Chin-Up with Narrow Supinated Grip: 4 to 10 reps; even if you can only do 1, work on getting the form down.
• Lat Pull-Down with Narrow Neutral Grip: 12 to 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Pec Deck: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Bar Dip: 15 reps; if you cannot do Bar Dips, substitute Push-Ups.
• One-Arm Dumbbell Row with Supinated Grip: 12 reps each arm; weight will be moderate to heavy, but make sure that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Bench Plyo Push-Up: 10 reps.
• Bench Push-Up: 10 reps.
• Low Row with Wide Pronated Grip: 10 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

FRIDAY: LEGS AND TRICEPS

Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

• Dead Lift: 15 reps; weight will be moderate, so that you can get all of the reps with good form.
• Lying J Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Dumbbell Walking Lunge: 15 steps with each leg; weight will be light to moderate, so that you can get all of the reps with good form.
• (Heavy) V-Bar Triceps Extension: 10 reps; weight will be heavy, but get all of the reps with good form.
• V-Bar Triceps Extension: 10 reps; weight will be moderate, but get all of the reps with good form. Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Leg Extension: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Leg Curl: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• One-Arm Dumbbell Lying Triceps Extension: 12 reps each arm.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight on each set.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

SATURDAY: SHOULDERS AND BICEPS

Do an Ab Program

Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Neutral-Grip Machine Overhead Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.
• Dumbbell Alternating Curl: 10 reps each arm; weight will be moderate, so that you can get all of the reps with good form.
• Drop set into (Light) Dumbbell Alternating Curl: 10 reps; drop the weight from the first set by 10 to 15 pounds per dumbbell and then go right into this set. Rest 1 minute and then repeat circuit.
• Do this 4 times. Push yourself to stay at the same weight.

Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Dumbbell Lateral Raise: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.
• Seated Arnold Press: 12 reps; use the same dumbbells as the lateral raise and go right into it. Adjust reps to do as many as you can with good form up to 20.
• EZ-Bar Curl with Outside Grip: 15 reps. Rest 1 minute and then repeat circuit.
• Do this 4 times. Push yourself to stay at the same weight.

Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

• Cable One-Arm Bent-Over Rear-Deltoid Raise: 10 reps each; weight will be light, so that you can get all of the reps with good form.
• Preacher Curl: 10 reps; weight will be moderate, so that you can get all of the reps with good form, Preacher Curl Pulse: 10 reps, performed right after full-range sets with same weight.
• Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.

After the workout:

• Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.

SUNDAY: OFF

Week 5

MONDAY: CHEST AND BACK

• 30-45 min of low-to-medium intensity cardio (can do this after workout too)
• Do an Ab program

Circuit 1:

• Dumbell Flye: 10 reps
• Dumbell Bench Press: 10 reps
• Push-Up: 10 reps
• Lat Pull-Down with Wide Neutral Grip: 12 reps

Circuit 2:

• Low Row with Narrow Neutral Grip (drop set): 5, 10, 15 reps
• Barbell Incline Press: 12 reps

Circuit 3:

• Bar Dip: 12 reps
• Bent-Over Supinated Low Cable Row: 12 reps

Circuit 4:

• Narrow-Grip Bench Push-Up: 12 reps
• Barbell Pull-Over: 12 reps

TUESDAY: LEGS AND TRICEPS

• 30-45 min of low-to-medium intensity cardio (can do this after workout too)

Circuit 1:

• Barbell Back Squat: 10 reps
• Plyo Squat Jump: 10 reps
• Body-Weight Squat: 10 reps
• Diamond Push-Up: 15 reps

Circuit 2:

• One-Leg Leg Curl: 12 reps
• One-Leg Lunge: 12 reps
• V-Bar Triceps Extension (triple drop set): 10, 10, 10

Circuit 3:

• Box or Bench Jump: 15 reps
• Bench Dip: 15 reps

Circuit 4:

• One-Leg Bench Bridge: 15 reps each leg
• Burpee: 15 reps

WEDNESDAY: DELTOIDS AND BICEPS

• 30-45 min of low-to-medium intensity cardio (can do this after workout too)
• Do an Ab Program

Circuit 1:

• Seated Military Press (drop set): 5, 10, 15
• EZ-Bar Curl with Narrow Grip and with Outside Grip: 12 reps, switch grips from outside to inside and do 2 sets each

Circuit 2:

• Seated Rear-Deltoid Bent-Over Dumbbell Reverse Flye (drop set): 12 reps, lower the weight for 12 reps
• Dumbbell Alternating Curl with Twist (drop set): 6, 8, 10

Circuit 3:

• Rope Front Raise: 12 reps
• Rope Hammer Curl: 12 reps

Circuit 4:

• Dumbbell Lateral Raise: 12 reps
• Triple Dumbbell Curl: 12 reps

THURSDAY: CHEST AND BACK

• 30-45 min of low-to-medium intensity cardio (can do this after workout too)

Circuit 1:

• Lat Pull-Down with Wide Pronated Grip (drop set): 5, 10, 15
• Push-Up: 20 reps

Circuit 2:

• Barbell Bench Press (drop set): 5, 10, 15
• Seated Dumbbell Row: 12 reps
• Seated Dumbbell Swim and Row: 12 reps

Circuit 3:

• Plyo Push-Up Over a Plate: 20 reps
• Standing Front-:at Push-Down: 12 reps

Circuit 4:

• Pec Deck: 12 reps
• Lat Pull-Down with Narrow Neutral Grip: 12 reps

FRIDAY: LEGS AND TRICEPS

• 30-45 min of low-to-medium intensity cardio (can do this after workout too)
• Do an Ab Program

Circuit 1:

• Dumbbell Bench Step-Up: 10 reps each leg
• Plyo Step-Up with a Jump: 10 reps each leg
• Body-Weight Step-Up: 10 reps each leg
• Body-Weight Nosebuster: 15 reps
• Rest 1 min, repeat circuit

Circuit 2:

• Leg Extension (drop set): 10, 10, 10
• Straight-Bar Triceps Extension (drop set): 10, 10, 10
• Rest 1 min, repeat circuit

Circuit 3:

• Traveling Squat Jump: 30 reps
• One-Arm Cable Triceps Extension (drop set): 10, 10, 10
• Rest 1 min, repeat circuit

Circuit 4:

1. Bench Jump-Over: 20 reps
2. One-Arm Lying Cross-Body Dumbbell Triceps Extension: 12 reps each arm
3. Rest 1 min, repeat circuit

SATURDAY: DELTOIDS AND BICEPS

• 30-45 min of low-to-medium intensity cardio (can do this after workout too)

Circuit 1:

• Seated Dumbbell Overhead Press: 12 reps
• Dumbbell Lateral Raise: 12 reps
• Seated Dumbbell Lateral Raise: 12 reps
• Rest 1 min, repeat circuit

Circuit 2:

• Standing Military Press: 10 reps
• Standing Barbell Curl (drop set): 7, 7, 7

Circuit 3:

• Dumbbell Front Raise and Lateral Raise: 10 reps
• Reverse Curl: 12 reps
• Rest 1 min, repeat circuit

Circuit 4:

• Cable Two-Arm Reverse Flye: 12 reps
• Straight-Bar Cable Curl: 12 reps
• Rest 1 min, repeat circuit

SUNDAY: OFF

Week 6

The workouts are the same as week 5, with these exceptions:

• All rest times are cut down to 50 seconds
• 20 minutes of extra cardio after every workout (including ab days)

MONDAY: CHEST AND BACK

45-60 min of low-to-medium intensity cardio (can do this after workout too)

Do an Ab program

Circuit 1:

• Dumbell Flye: 10 reps
• Dumbell Bench Press: 10 reps
• Push-Up: 10 reps
• Lat Pull-Down with Wide Neutral Grip: 12 reps

Circuit 2:

• Low Row with Narrow Neutral Grip (drop set): 5, 10, 15 reps
• Barbell Incline Press: 12 reps

Circuit 3:

• Bar Dip: 12 reps
• Bent-Over Supinated Low Cable Row: 12 reps

Circuit 4:

• Narrow-Grip Bench Push-Up: 12 reps
• Barbell Pull-Over: 12 reps

TUESDAY: LEGS AND TRICEPS

45-60 min of low-to-medium intensity cardio (can do this after workout too)

Circuit 1:

• Barbell Back Squat: 10 reps
• Plyo Squat Jump: 10 reps
• Body-Weight Squat: 10 reps
• Diamond Push-Up: 15 reps

Circuit 2:

• One-Leg Leg Curl: 12 reps
• One-Leg Lunge: 12 reps
• V-Bar Triceps Extension (triple drop set): 10, 10, 10

Circuit 3:

• Box or Bench Jump: 15 reps
• Bench Dip: 15 reps

Circuit 4:

• One-Leg Bench Bridge: 15 reps each leg
• Burpee: 15 reps

WEDNESDAY: DELTOIDS AND BICEPS

45-60 min of low-to-medium intensity cardio (can do this after workout too)

Do an Ab Program

Circuit 1:

• Seated Military Press (drop set): 5, 10, 15
• EZ-Bar Curl with Narrow Grip and with Outside Grip: 12 reps, switch grips from outside to inside and do 2 sets each

Circuit 2:

• Seated Rear-Deltoid Bent-Over Dumbbell Reverse Flye (drop set): 12 reps, lower the weight for 12 reps
• Dumbbell Alternating Curl with Twist (drop set): 6, 8, 10

Circuit 3:

• Rope Front Raise: 12 reps
• Rope Hammer Curl: 12 reps

Circuit 4:

• Dumbbell Lateral Raise: 12 reps
• Triple Dumbbell Curl: 12 reps

THURSDAY: CHEST AND BACK

45-60 min of low-to-medium intensity cardio (can do this after workout too)

Circuit 1:

• Lat Pull-Down with Wide Pronated Grip (drop set): 5, 10, 15
• Push-Up: 20 reps

Circuit 2:

• Barbell Bench Press (drop set): 5, 10, 15
• Seated Dumbbell Row: 12 reps
• Seated Dumbbell Swim and Row: 12 reps

Circuit 3:

• Plyo Push-Up Over a Plate: 20 reps
• Standing Front-:at Push-Down: 12 reps

Circuit 4:

• Pec Deck: 12 reps
• Lat Pull-Down with Narrow Neutral Grip: 12 reps

FRIDAY: LEGS AND TRICEPS

45-60 min of low-to-medium intensity cardio (can do this after workout too)

Do an Ab Program

Circuit 1:

• Dumbbell Bench Step-Up: 10 reps each leg
• Plyo Step-Up with a Jump: 10 reps each leg
• Body-Weight Step-Up: 10 reps each leg
• Body-Weight Nosebuster: 15 reps
• Rest 1 min, repeat circuit

Circuit 2:

• Leg Extension (drop set): 10, 10, 10
• Straight-Bar Triceps Extension (drop set): 10, 10, 10
• Rest 1 min, repeat circuit

Circuit 3:

• Traveling Squat Jump: 30 reps
• One-Arm Cable Triceps Extension (drop set): 10, 10, 10
• Rest 1 min, repeat circuit

Circuit 4:

1. Bench Jump-Over: 20 reps
2. One-Arm Lying Cross-Body Dumbbell Triceps Extension: 12 reps each arm
3. Rest 1 min, repeat circuit

SATURDAY: DELTOIDS AND BICEPS

45-60 min of low-to-medium intensity cardio (can do this after workout too)

Circuit 1:

• Seated Dumbbell Overhead Press: 12 reps
• Dumbbell Lateral Raise: 12 reps
• Seated Dumbbell Lateral Raise: 12 reps
• Rest 1 min, repeat circuit

Circuit 2:

• Standing Military Press: 10 reps
• Standing Barbell Curl (drop set): 7, 7, 7

Circuit 3:

• Dumbbell Front Raise and Lateral Raise: 10 reps
• Reverse Curl: 12 reps
• Rest 1 min, repeat circuit

Circuit 4:

• Cable Two-Arm Reverse Flye: 12 reps
• Straight-Bar Cable Curl: 12 reps
• Rest 1 min, repeat circuit

SUNDAY: EXTRA CREDIT

• 45-60 min of low-to-medium intensity cardio (can do this after workout too)
• Do an Ab Program