THE TNT PROGRAM

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This is a 4 day resistance split within the comfort of your own home & 2 days
cardiovascular work that you can perform outdoors or in the comfort of your own
home

Day 1: Push (Resistance)

Day 2: Pull (Resistance)

Day 3: Outdoor Fasted cardio

Day 4: Push (Resistance)

Day 5: Pull (Resistance)

Day 6: Outdoor Fasted cardio

Day 7: OFF

Refer to the bottom of your program for Form & Technique for each exercise,
Tempo & Weight choice + Stretching & Foam Roller post workout.

Equipment

Dumbbells 5kgs Skipping Rope Foam Roller

DAY 1
 Day 1: PUSH
5-10 minutes warm up skipping

Exercise 1: DUMBBELL SQUATS “SUPERSET” SQUAT JUMPS

1 set (add a 2nd set if you feel you need more work on this muscle group)
15 repetitions Dumbbell Squats
“SUPERSET”
20 repetitions Body Weight Squat Jumps

1-2 minutes rest between sets

Equipment = Dumbbells

Muscle groups working: Legs

Dumbbell Squats

“SUPERSET”

Body Weight Squat Jumps

 Day 1: (PUSH) Resistance
Exercise 2: SQUAT SHOULDER PRESS “SUPERSET” SHOULDER PRESS

1 set (add a 2nd set if you feel you need more work on this muscle group)
10 repetitions Squat Shoulder Press
“SUPERSET”
10 repetitions Shoulder press
1-2 minutes rest between sets

Equipment = Dumbbells

Muscle groups working: Legs & Shoulders

Squat Shoulder Press

“SUPERSET”

Shoulder Press
 Day 1: (PUSH) Resistance
Exercise 3: ARNOLD PRESS “SUPERSET” DIPS

1 set (add a 2nd set if you feel you need more work on this muscle group)
10 repetitions Arnold Press
“SUPERSET”
10 repetitions Dips
1-2 minutes rest between sets

Equipment = Dumbbells & Step or Chair

Muscle groups working: Shoulders & Triceps

“SUPERSET”

Dips
 Day 1: (PUSH) Resistance
Exercise 4: PUSH-UPS “SUPERSET” BACKWARD LUNGES

1 set (add a 2nd set if you feel you need more work on this muscle group)
10 repetitions Push-ups (on Toes or Knees)
“SUPERSET”
20 repetitions Backward Lunges (10 each leg)
1-2 minutes rest between sets

Equipment =

Muscle groups working: Chest & Legs

Push-ups on knees

“SUPERSET”

Backward Lunges
 Day 1: (PUSH) Resistance

Exercise 5: AB CRUNCHES “SUPERSET” LEG RAISE

1 set (add a 2nd set if you feel you need more work on this muscle group)
15 repetitions Crunches
“SUPERSET”
15 repetitions Leg Raise
1-2 minutes rest between sets

Equipment =

Muscle groups working: ABs

AB Crunches

“SUPERSET”

Leg Raise
 Day 1: (PUSH) Resistance
Exercise 6: SINGLE ARM LATERAL RAISE

10-1 SUPER SET

10 reps LEFT side “SS” 10 reps RIGHT side
9 reps LEFT side “SS” 9 reps RIGHT side
8 reps LEFT side “SS” 8 reps RIGHT side
7 reps LEFT side “SS” 7 reps RIGHT side
6 reps LEFT side “SS” 6 reps RIGHT side
5 reps LEFT side “SS” 5 reps RIGHT side
4 reps LEFT side “SS” 4 reps RIGHT side
3 reps LEFT side “SS” 3 reps RIGHT side
2 reps LEFT side “SS” 2 reps RIGHT side
1 rep LEFT side “SS” 1 rep RIGHT side

Minimal to no rest the entire set between sets

Equipment = Dumbbell

Muscle groups working: Shoulders & Core

“SUPERSET”
 Day 1
STRETCH & FOAM ROLLER
Spend 1 minute stretching & rolling each muscle group mentioned below

Stretch: Chest Stretch: Hip flexors Stretch: Hamstrings

Stretch: Quads Stretch: Lower Back Stretch: Glutes

Foam roll: Glutes/Hammies Foam roll: Upper back Foam roll: Lower back

Foam roll: Thighs Foam roll: Calves Foam roll: Outer Quad ITBs
DAY 2
 Day 2: PULL
5-10 minutes warm up skipping

Exercise 1: SPLIT SQUATS (Stationary Lunge)

2 sets x 15 repetitions (1 set each side)
1 minutes rest between sets

Equipment = Dumbbells

Muscle groups working: Legs

Dumbbell Split Squats

Bodyweight Split Squats

(Easy option)
 Day 2: (PULL) Resistance
Exercise 2: SUMO SQUATS “SUPERSET” STIFF LEG DEADLIFTS

1 set (add a 2nd set if you feel you need more work on this muscle group)
15 repetitions Dumbbell Sumo Squats
“SUPERSET”
15 repetitions Stiff Leg Deadlifts

1-2 minutes rest between sets

Equipment = Dumbbells

Muscle groups working: Legs

Dumbbell Sumo Squats

“SUPERSET”
 Day 2: (PULL) Resistance
Exercise 3: BENT OVER ROWS “SUPERSET” FRONT SQUATS

1 set (add a 2nd set if you feel you need more work on this muscle group)
15 repetitions Dumbbell Bent Over Rows
“SUPERSET”
15 repetitions Front Squats Holding Dumbbells

1-2 minutes rest between sets

Equipment = Dumbbells

Muscle groups working: Back & Legs

Barbell Bent Over Rows

“SUPERSET”
Front Squats Holding Dumbbells
 Day 2: (PULL) Resistance
Exercise 4: SQUAT CURLS “SUPERSET” BICEP CURLS

1 set (add a 2nd set if you feel you need more work on this muscle group)
10 repetitions Squat Curls
“SUPERSET”
15 repetitions Biceps Curls
1-2 minutes rest between sets

Equipment = Dumbbells

Muscle groups working: Legs & Biceps

Dumbbell Squat Bicep Curls

“SUPERSET”
Biceps Curls
 Day 2: (PULL) Resistance
Exercise 5: PLANK “SUPERSET” SIDE PLANK (each side)

1 set (add a 2nd set if you feel you need more work on this muscle group)
1 Minute Plank hold
“SUPERSET”
30 Seconds Side Plank (each side)
1-2 minutes rest between sets

Equipment =

Muscle groups working: Abs

Plank Hold

“SUPERSET”

Side Plank Hold

 Day 2: (PULL) Resistance
Exercise 6: SINGLE ARM ROWS

10-1 SUPER SET

10 reps LEFT side “SS” 10 reps RIGHT side
9 reps LEFT side “SS” 9 reps RIGHT side
8 reps LEFT side “SS” 8 reps RIGHT side
7 reps LEFT side “SS” 7 reps RIGHT side
6 reps LEFT side “SS” 6 reps RIGHT side
5 reps LEFT side “SS” 5 reps RIGHT side
4 reps LEFT side “SS” 4 reps RIGHT side
3 reps LEFT side “SS” 3 reps RIGHT side
2 reps LEFT side “SS” 2 reps RIGHT side
1 rep LEFT side “SS” 1 rep RIGHT side

Do your best not too stop throughout entire 110 repetitions

Equipment = Dumbbell

Muscle groups working: Back & Core

“SUPERSET”

Single Arm Dumbbell Row

 Day 2
STRETCH & FOAM ROLLER
Spend 1 minute stretching & rolling each muscle group mentioned below

Stretch: Chest Stretch: Hip flexors Stretch: Hamstrings

Stretch: Quads Stretch: Lower Back Stretch: Glutes

Foam roll: Glutes/Hammies Foam roll: Upper back Foam roll: Lower back

Foam roll: Thighs Foam roll: Calves Foam roll: Outer Quad ITBs
DAY 3
 Day 3: “CARDIO”
Cardio to be performed outdoors & preferably fasted before “Meal 1”

Must choose “ONLY” 1 of the options below…

Brisk walk (1 hour) Swimming (1 hour) Yoga/Pilates (1 hour)

Cross trainer (45 minutes) Elliptical rower (45 minutes) Bike ride (45 minutes)

Stair master (30 minutes) Stair/Hill walks (30 minutes) Spin class (30 minutes)

Circuit / Crossfit (20 minutes) Boxercise (20 minutes) Skipping Rope (20 minutes)
DAY 4
 DAY 4
Revert back to “Day 1” Resistance
and replicate this “Push” session.

Alternate choice of exercises using

the “Options” to shock your body
DAY 5
 DAY 5
Revert back to “Day 2” Resistance
and replicate this “Pull” session.

Alternate choice of exercises using

the “Options” to shock your body
DAY 6
 DAY 6
OPTIONAL

CARDIO / RESISTANCE OR REST

This is your day to take control & listen to your body

You can either refer to “Day 3 Cardio” and perform

any one of those cardiovascular sessions.
OR
You can head back into the gym and choose a certain
muscle group to work on at your own accord.
NOTE: If you choose Resistance this session is 20-30 minutes ONLY & no more.
A guide for “Day 6” Resistance session is to pick 1 muscle group or exercise (that
you feel needs some extra attention) & perform 10 sets of 10 repetitions.
OR
You can refer to “Day 7” & Rest

There is no right or wrong choice here, its entirely up to you as to how you are feeling
on this day as all the hard work from this weeks training has been completed.
If you do choose to train then its a bonus. If you don’t choose
to train then you have obviously earnt the rest.
DAY 7
 Day 7: REST & RECOVER
This is what you call a “rest day”, in saying that, this doesn’t mean just
sit on your butt and watch television all day.
The body is built & made to move so at least get out for a nice stroll or
go take up a new activity e.g. golf, Surfing, Sailing, Bowling, Clean the
house, Gardening, Paint ball, Tennis, Table tennis etc ANYTHING that
is different, social & keeps you young and happy.

Get yourself a massage if you can or go for a relaxing swim in the

ocean as this is a great natural source of magnesium that is great for
muscle recovery.
 Don’t be afraid to fall,
just be excited to fly