Wallace Program Phase 1

This workout program is a 4 day workout program split into every other day.

Monday- Chest and Triceps
Tuesday- REST
Wednesday- Back, Biceps, and Abs
Thursday-REST
Friday-Legs, Shoulders, and Abs
Saturday-REST
Sunday-Abs
Cardio- Any day 3x a week

Each day should begin with a warm up (Neck Rotations, Arm Circles, Shake out of ankles, wrists, legs, arms) and a 5 min walk increasing gradually into a light jog. Your warm ups on the treadmill should start at level 3 walk increasing to a jog at level 5.

Cool down with a 5 min walk and stretching (Arms, Legs, Glutes). Your cool downs on the treadmill should be level 5-2.


Each workout should be performed 2 times (sets) with a rep range of 12-15reps(unless otherwise specified) , with the 15th rep being almost impossible/a struggle to push out. If you are hitting the 15th rep too easy the weight you are using is too light, go up in weight. Don't over do your progressions in weight, take your time and gradually increase as you workout. The workout has built in progressions, but if you feel like you are at the perfect weight or going up will be too much DO NOT INCREASE THE WEIGHT. In this exercise program you will follow a time under tension(TUT)/tempo of 3-1-2, that is 3 sec lowering a weight, 1 sec holding the weight, 2 sec raising the weight. You will also rest only 30-45 seconds between sets. keep a timer to time your rest. Again rep range of 12-15 with the 15th rep being the hardest. Make sure you warm up prior to weight lifting and cool down and stretch afterwards.

Perform each workout with care, if you feel pain(gauge yourself) stop immediately. Pay close attention to form and tempo

All Cardio work will be done on days of your choosing must be 3x a week:
Use a level that is a steady comfortable pace e.g. if level 5 on the treadmill is a jog for you then you should be running at level 6 or 7. If work is too hard decrease the level but complete the distance.
Treadmill run for 1-2 miles
Bike Riding 3 miles
Stair Master 104 flights
Recumbent Bike 3 miles
Elliptical Machine 1-2 miles
Do Cardio work after your resistance training
Stair Master MUST be done on one of three days

Monday: Chest and Triceps TUT:3/1/2 Rest 30-45 sec
Push ups 2 x 12-15 reps
Dumbbell Bench Press on Exercise ball 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 5-15 lbs range
Dumbbell Flys on Exercise ball 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 5-15 lbs range
Dumbbell Pullover on Exercise Ball 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 10 lbs
Exercise Ball Dip 2x 12-15 reps
Exercise Ball Supine Tricep Extensions 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 5-15 lbs range
Machine Assisted Dip 2x 12-15 reps
Cable Rope Overhead Tricep Extension 2x 12-15 reps no weight

Tuesday-REST

Wednesday: Back, Biceps, and ABS TUT 3/1/2 Rest 30-45 sec
Machine Assisted Pull up 2x 12-15 reps
Dumbbell Bent Over Row 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 10-20 lbs
Wide Grip Lat Pulldown 2x 12-15 reps use the lightest weight available on machine, if too easy go up in weight, do not go past 40 lbs
Back Extension on Exercise Ball 2x 12-15 reps
Dumbbell Alternating Bicep Curl on Exercise Ball 2x 12-15 reps each side pick a weight that challenges you and stick with it, Preferably 5-15 lbs
Dumbbell Forward Lunge with Bicep Curl 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 5-15 lbs
Dumbbell Bicep Curl with Twist 2x 12-15 reps each side pick a weight that challenges you and stick with it, Preferably 5-15 lbs (Curl weight up, twist at waist to one side and back to middle, lower weight. repeat to opposite side. rotation to both sides equal one rep)
Air Bike 2x 12-15 reps
Sit ups on Exercise Ball 2x 12-15 reps

Thursday-REST

Friday: Legs, Shoulders, and ABS TUT 3/1/2 Rest 30-45 sec
Dumbbell Squat with Shoulder Press 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 10-20 lbs ( do squat, while raising back up perform shoulder press)
Dumbbell Lateral lunge with bicep curl 2x 12-15 reps each side pick a weight that challenges you and stick with it, Preferably 5-15 lbs
Dumbbell Step ups 2x 12-15 reps each leg pick a weight that challenges you and stick with it, Preferably 10-20 lbs
Exercise Ball Wall Squat 2x 12-15 reps
Bridges with Exercise Ball 2x 12-15 reps ( lay with back on the ground, feet up on ball, lift hips up squeezing glutes tight and bring them back down to resting point. Repeat)
Dumbbell Lateral Raises with Twist 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 5-10 lbs ( perform Lateral Raise lift and lower, twist to one side. Repeat to opposite side. Each side counts as one rep)
Dumbbell Front Raises with a Squat 2x 12-15 pick a weight that challenges you and stick with it, Preferably 5-10 lbs ( perform Front Raise with one arm, Squat, Repeat with opposite arm and squat. Front raise with both arms equal one rep)
Dumbbell Upright Row 2x 12-15 reps pick a weight that challenges you and stick with it, Preferably 10-15 lbs
Exercise Ball Knee Roll 2x 12-15 reps
Exercise Ball Leg Lifts 2x 12-15 reps

Saturday- REST

Sunday: ABS No TUT Rest 30-45 sec
Leg Raise on Parallel Bars 2x 12-15 reps
Medicine Ball Russian Twists 2x 12-15 reps use 8 lbs medicine ball
Oblique Plank 2x 30sec
Knee Raise on Parallel Bars 2x 12-15 reps
Dumbbell Side Bend 2x 12-15 pick a weight that challenges you and stick with it, Preferably 20-25 lbs (One Side at a time, 12-15 to the left , then 12-15 to the right)
Plank on Exercise Ball 2x 30sec


DO NOT FORGET, DRINK LOTS OF WATER, Cool down with proper cool down as prescribed above. Eat REGULARLY, EAT BREAKFAST. Have a meal one hour before workout and 30 min after workout.

Remember cardio three times a week any three days and stay hydrated.. Drink water!!! At least 4 cups of water a day and eat 5 small meals a day( or 3meals), 2 snacks (fruits,nuts, granola bar) and 3 main meals. Breakfast being the largest meal and dinner being the smallest.



Ps. Weight lifting is not a race. Slow, steady, and controlled movements. NO JERKY MOVEMENTS

If you don’t know how to do a specific exercise call or text me as well as seek help from the trainers in your gym. We will go over this periodically to see how you are progressing and how the exercise program is working for you.