johnson43

Aug 22nd 2019

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9 Week 15,12,10,8,5

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RATING: 0 (FROM 1 JEFIT MEMBERS)

6 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Starts with Week one 15 Reps,Week two 12 reps, Week three 10 reps, Weeks four 8, Week five got for max then does 3 set of 5 reps. Weeks 6-9 make your sets back up. Week ten sets of 8 the 3 drops of 10. Cardio every other day.

Week 1: Upper Legs-Glutes-Abs 15Reps 9 exercises, 1 hr 1 min

Barbell Squat	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Hip Adduction	3x15 reps	rest: 60s
Smith Machine Split Squat	3x15 reps	rest: 60s
Barbell Glute Bridge	3x15 reps	rest: 0s
Glute Kickback	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 0s
Decline Crunch	3x15 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 1: Cardio-Chest-Triceps 15 reps 9 exercises, 1 hr 32 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 0s
Dumbbell Fly	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 60s
Dip	3x15 reps	rest: 0s
Push-Up	3x15 reps	rest: 60s

Week 1: Shoulders-Wrist-Abs 15 Reps 14 exercises, 1 hr 46 mins

Barbell Shoulder Press	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s
Dumbbell Reverse Fly	3x15 reps	rest: 60s
Cable Deltoid Raise	3x15 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x15 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x15 reps	rest: 0s
Machine Ab Crunch	3x15 reps	rest: 0s
Dumbbell Side Bend	3x15 reps	rest: 60s

Week 1: Cardio-Back-Biceps 15 Reps 12 exercises, 2 hrs 0 min

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 0s
Dumbbell Bent-Over Row	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Cable Bicep Curl	3x15 reps	rest: 60s
Barbell Preacher Curl	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 2 hrs 0 min

Barbell Power Clean from Blocks	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Box Jump Multiple Response	3x15 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Barbell Snatch	3x15 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 2: Upper Legs-Glutes-Abs 12Reps 9 exercises, 55 mins

Barbell Squat	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Smith Machine Split Squat	3x12 reps	rest: 60s
Barbell Glute Bridge	3x12 reps	rest: 0s
Glute Kickback	3x12 reps	rest: 60s
Air Bike	3x12 reps	rest: 0s
Decline Crunch	3x12 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 2: Cardio-Chest-Triceps 12 reps 9 exercises, 1 hr 25 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 0s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 0s
Push-Up	3x12 reps	rest: 60s

Week 2: Shoulders-Wrist-Abs 12Reps 14 exercises, 1 hr 37 mins

Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Deltoid Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x12 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x12 reps	rest: 0s
Machine Ab Crunch	3x12 reps	rest: 0s
Dumbbell Side Bend	3x12 reps	rest: 60s

Week 2: Cardio-Back-Biceps 12 Reps 12 exercises, 1 hr 52 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 0s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 1 hr 55 mins

Barbell Power Clean from Blocks	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Box Jump Multiple Response	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Snatch	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 3: Upper Legs-Glutes-Abs 10 Reps 9 exercises, 51 mins

Barbell Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 60s
Barbell Glute Bridge	3x10 reps	rest: 0s
Glute Kickback	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 0s
Decline Crunch	3x10 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 3: Cardio-Chest-Triceps 10 reps 9 exercises, 1 hr 21 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 0s
Push-Up	3x10 reps	rest: 60s

Week 3: Shoulders-Wrist-Abs 10 Reps 14 exercises, 1 hr 30 mins

Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x10 reps	rest: 0s
Machine Ab Crunch	3x10 reps	rest: 0s
Dumbbell Side Bend	3x10 reps	rest: 60s

Week 3: Cardio-Back-Biceps 10 Reps 12 exercises, 1 hr 46 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 1 hr 51 mins

Barbell Power Clean from Blocks	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Box Jump Multiple Response	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Snatch	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 4: Upper Legs-Glutes-Abs 8 Reps 9 exercises, 48 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 0s
Glute Kickback	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 0s
Decline Crunch	3x8 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 4: Cardio-Chest-Triceps 8 reps 9 exercises, 1 hr 17 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 0s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 60s

Week 4: Shoulders-Wrist-Abs 8 Reps 14 exercises, 1 hr 24 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x8 reps	rest: 0s
Machine Ab Crunch	3x8 reps	rest: 0s
Dumbbell Side Bend	3x8 reps	rest: 60s

Week 4: Cardio-Back-Biceps 8 Reps 12 exercises, 1 hr 40 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 0s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 1 hr 47 mins

Barbell Power Clean from Blocks	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Snatch	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 5: Upper Legs-Glutes-Abs Max Rep/5reps to drop set 13 exercises, 1 hr 5 mins

Barbell Squat	4x1,5,5,5 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 0s
Machine Leg Curl (Prone)	3x5 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 0s
Machine Hip Adduction	3x5 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 0s
Smith Machine Split Squat	3x5 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 0s
Barbell Glute Bridge	3x10 reps	rest: 0s
Glute Kickback	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 0s
Air Bike	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Week 5: Cardio-Chest-Triceps Max rep/ 5 reps/ drops 13 exercises, 1 hr 27 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	4x1,5,5,5 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x5 reps	rest: 0s
Dumbbell Fly	3x5 reps	rest: 60s
Cable Cross-Over	3x5 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 0s
Dip	3x5 reps	rest: 0s
Push-Up	3x5 reps	rest: 60s

Week 5: Shoulders-Wrist-Abs Max/5 Reps Drop 21 exercises, 1 hr 48 mins

Barbell Shoulder Press	4x1,5,5,5 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 0s
Barbell Upright Row	3x5 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 0s
Dumbbell Reverse Fly	3x5 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 0s
Cable Deltoid Raise	3x5 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 0s
Cable Rope Face Pull	3x5 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x5 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x5 reps	rest: 0s
Machine Ab Crunch	3x5 reps	rest: 0s
Dumbbell Side Bend	3x5 reps	rest: 60s

Week 5: Cardio-Back-Biceps Max/5 Reps drop 20 exercises, 2 hrs 8 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	5x5 reps	rest: 60s
Barbell Deadlift	4x1,5,5,5 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Cable Seated Row	3x5 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 0s
Back Hyperextension	3x5 reps	rest: 0s
Dumbbell Bent-Over Row	3x5 reps	rest: 60s
Barbell Curl	4x1,5,5,5 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 0s
Cable Bicep Curl	3x5 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 0s
Barbell Preacher Curl	3x5 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 0s
Dumbbell Concentration Curl	3x5 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x5 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 0s

Whole Body HIIT Day 10 exercises, 1 hr 51 mins

Barbell Power Clean from Blocks	4x1,5,5,5 reps	rest: 60s
	3x5 reps	rest: 60s
Box Jump Multiple Response	3x5 reps	rest: 60s
Push-Up	3x5 reps	rest: 60s
	3x5 reps	rest: 60s
Barbell Snatch	3x5 reps	rest: 60s
Barbell Snatch	3x10 reps	rest: 0s
Calf Press On Leg Press	3x5 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 0s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 6: Upper Legs-Glutes-Abs 8 Reps 9 exercises, 48 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 0s
Glute Kickback	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 0s
Decline Crunch	3x8 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 6: Cardio-Chest-Triceps 8 reps 9 exercises, 1 hr 17 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 0s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 60s

Week 6: Shoulders-Wrist-Abs 8 Reps 14 exercises, 1 hr 24 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x8 reps	rest: 0s
Machine Ab Crunch	3x8 reps	rest: 0s
Dumbbell Side Bend	3x8 reps	rest: 60s

Week 6: Cardio-Back-Biceps 8 Reps 12 exercises, 1 hr 40 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 0s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 1 hr 47 mins

Barbell Power Clean from Blocks	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Snatch	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 7: Upper Legs-Glutes-Abs 10 Reps 9 exercises, 1 hr 1 min

Barbell Squat	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Hip Adduction	3x15 reps	rest: 60s
Smith Machine Split Squat	3x15 reps	rest: 60s
Barbell Glute Bridge	3x15 reps	rest: 0s
Glute Kickback	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 0s
Decline Crunch	3x15 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 7: Cardio-Chest-Triceps 10 reps 9 exercises, 1 hr 21 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 0s
Push-Up	3x10 reps	rest: 60s

Week 7: Shoulders-Wrist-Abs 10 Reps 14 exercises, 1 hr 30 mins

Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x10 reps	rest: 0s
Machine Ab Crunch	3x10 reps	rest: 0s
Dumbbell Side Bend	3x10 reps	rest: 60s

Week 7: Cardio-Back-Biceps 10 Reps 12 exercises, 1 hr 46 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 1 hr 51 mins

Barbell Power Clean from Blocks	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Box Jump Multiple Response	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Snatch	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 8: Upper Legs-Glutes-Abs 12Reps 9 exercises, 55 mins

Barbell Squat	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Smith Machine Split Squat	3x12 reps	rest: 60s
Barbell Glute Bridge	3x12 reps	rest: 0s
Glute Kickback	3x12 reps	rest: 60s
Air Bike	3x12 reps	rest: 0s
Decline Crunch	3x12 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 8: Cardio-Chest-Triceps 12 reps 9 exercises, 1 hr 25 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 0s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 0s
Push-Up	3x12 reps	rest: 60s

Week 8: Shoulders-Wrist-Abs 12Reps 14 exercises, 1 hr 37 mins

Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Deltoid Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x12 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x12 reps	rest: 0s
Machine Ab Crunch	3x12 reps	rest: 0s
Dumbbell Side Bend	3x12 reps	rest: 60s

Week 8: Cardio-Back-Biceps 12 Reps 12 exercises, 1 hr 52 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 0s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 1 hr 55 mins

Barbell Power Clean from Blocks	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Box Jump Multiple Response	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Snatch	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Running	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Week 9: Upper Legs-Glutes-Abs 15Reps 9 exercises, 1 hr 1 min

Barbell Squat	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Hip Adduction	3x15 reps	rest: 60s
Smith Machine Split Squat	3x15 reps	rest: 60s
Barbell Glute Bridge	3x15 reps	rest: 0s
Glute Kickback	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 0s
Decline Crunch	3x15 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Week 9: Cardio-Chest-Triceps 15 reps 9 exercises, 1 hr 32 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 0s
Dumbbell Fly	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 60s
Dip	3x15 reps	rest: 0s
Push-Up	3x15 reps	rest: 60s

Week 9: Shoulders-Wrist-Abs 15 Reps 14 exercises, 1 hr 46 mins

Barbell Shoulder Press	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s
Dumbbell Reverse Fly	3x15 reps	rest: 60s
Cable Deltoid Raise	3x15 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x15 reps	rest: 60s
Plank	1x15 reps	rest: 240s
Cable Kneeling Crunch	3x15 reps	rest: 0s
Machine Ab Crunch	3x15 reps	rest: 0s
Dumbbell Side Bend	3x15 reps	rest: 60s

Week 9: Cardio-Back-Biceps 15 Reps 12 exercises, 2 hrs 0 min

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 0s
Dumbbell Bent-Over Row	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Cable Bicep Curl	3x15 reps	rest: 60s
Barbell Preacher Curl	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s

Whole Body HIIT Day 8 exercises, 2 hrs 0 min

Barbell Power Clean from Blocks	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Box Jump Multiple Response	3x15 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Barbell Snatch	3x15 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Running	1x0 reps	rest: 60s