Daily Schedule

Week: [Date] Start Time: 8:00 AM

Day 1 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
5 RM, 2 backoff AMRAP sets at
Back Squats 3 -
70% of 5RM

Belt Squats 2 10-15 RIR 2

Leg Ext. 2 15-20 RIR 1

RDL 2 10-15 RIR 2

Hip Ext. 2 8-10 RIR 1

calf raise 4 20 RIR 0

Plank Accumulate 3 mins total

Pallof press 3 10

Conditioning

Incline Walk 20 mins

Day 2 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
2 warmup set, 1 5 RM set, 1
Machine press 4 backoff AMRAP sets at 70% of -
5RM

Lat pull down 4 10-15 RIR 1

shoulder press 2 8-10 RIR 1

hammer 3 10-15 RIR 0

skull crusher 3 8-10 RIR 0

Conditioning

5 RFT

Burpees 8

Rowing 100 m

rest 1 min between rounds

Walk 15 mins

Day 3 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

Easy run 2 miles - 6/10

Walk 20 mins - 3/10

Day 4 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

Deadlift 3 4 at 85% of 1 RM RIR 1

Leg Press 2 15-20 RIR 1

Leg Curl 3 8-10 RIR 1

calf raise 4 20 RIR 1

Hip Ext. 2 8-10 RIR 1

Conditioning

EMOM 14 mins

Trap bar Farmer carry 2 rounds

Rowing 40s

Walk 10 mins

Day 5 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

Db chest press 4 10-12 RIR 1

High row 2 10-12 RIR 1

low row 2 10-12 RIR 1

side lateral 2 15-20 RIR 1

bicep curl 3 10-15 RIR 1

long handle press 3 10-15 RIR 1

Conditioning

Run 3 600m run, 400m walk

Day 6 Sets Reps Effort Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

Front Squats 2 10 at 60% of 1RM

Hyper Ext. 2 15-20 RIR 1

Hip Ext. 4 8-10 RIR 1

rear delt 2 15-20 RIR 1

Conditioning

Box jumps 40

Burpees 60

KB swings 80 16 Kg

Rest Day
 Exercise Sets Exercise
Quads 11 Back Squats 3 Front Squats
Hamstrings 10 Deadlift 3 Leg Curl
Glutes 8 Hip Ext. 8
Chest 8 Db chest press 4 Machine press
Back 8 Lat pull down 4 low row
Shoulders 6 shoulder press 2 side lateral
Calves 8 calf raise 8
Biceps 6 hammer 3 bicep curl
Triceps 6 skull crusher 3 long handle press

Lower Sets Upper

Back Squats 3 Machine press
Belt Squats 2 Lat pull down
Leg Ext. 2 shoulder press
RDL 2 hammer
Hip Ext. 2 skull crusher
calf raise 4
Sets Exercise Sets Exercise Sets Exercise Sets
2 Belt Squats 2 Leg Ext. 2 Leg Press 2
3 RDL 2 Hyper Ext. 2

4
2 High row 2
2 rear delt 2

3
3

Sets Lower Sets Upper Sets Full Sets

4 Deadlift 3 Db chest press 4 Front Squats 2
4 Leg Press 2 High row 2 Hyper Ext. 2
2 Leg Curl 3 low row 2 Hip Ext. 4
3 calf raise 4 side lateral 2 rear delt 2
3 Hip Ext. 2 bicep curl 3
long handle press 3
Bodybuilding
Exercise Sets
Quads 10 Machine Squat 4
Hamstrings 10 Deadlift 2
Chest 11 Bench Press 3
Back 12 Pull Ups 3
Shoulders 14 shoulder press 2
Calves 6 calf raise 6
Biceps 14 bb bicep curl 4
Triceps 14 single arm pressdown 3

Option 1
Monday
Upper Sets
Bench Press 3
Fly 3
Incline bb chest press 2
Pull ups 3
bb bicep curl 4
inclince db bicep curl 3
doble arm pressdown 3
side lateral 3

Option 2
Monday
Upper Sets
Bench Press 3
Fly 3
Incline bb chest press 2
Pull ups 3
bb bicep curl 4
inclince db bicep curl 3
doble arm pressdown 3
side lateral 3

Row 20 mins
Exercise Sets Exercise Sets
Smith Squat 2 Bulgarian/ Smith Lunge 2
Leg Curl 3 RDL 3
Incline Dumbell 3 Incline bb chest press 2
Assisted pull ups 3 Lat pull down 2
side lateral 6 face pull 3

inclince db bicep curl 3 baysein curl 4

doble arm pressdown 5 overhead press down 3

Tuesday Wednesday
Lower Sets Upper Sets
Machine Squat 4 Incline Dumbell 3
Bulgarian/ Smith Lunge 2 Assisted pull ups 3
RDL 3 Bent over row/ t bar row 4
Hyper Ext. 2 Lat pull down 2
Hanging leg raise 3 around the world 3
calves raise 3 overhead press down 3
single arm pressdown 3
baysein curl 2

Tuesday Wednesday
Lower Sets Upper Sets
Machine Squat 4 Incline Dumbell 3
Bulgarian/ Smith Lunge 3 Assisted pull ups 3
RDL 3 Bent over row/ t bar row 4
Hyper Ext./ Leg Curl 4 Lat pull down 2
Hanging leg raise 3 around the world 3
calves raise 3 overhead press down 3
Optional single arm pressdown 3
Air Squats 2 baysein curl 2
Leg Ext 2

Walk 20 mins Cycle 20 mins

Exercise Sets
Leg Ext. 2
Hyper Ext. 2
Fly 3
Bent over row/ t bar row 4
around the world 3

hammer curl 3
cross body 3

Thursday Friday Saturday

Run Sets Upper Sets
Deadlift 2 shoulder press 2
Smith Squat 2 side lateral 3
Leg Ext. 2 face pull 3
Leg Curl 3 baysein curl 2
Plank 3 hammer curl 3
calves 3 doble arm pressdown 2
cross body 3

Rowing 5km

Thursday Friday Saturday

Run Sets Upper Sets
Run 4 shoulder press 2
Plank 3 side lateral 3
calves 3 face pull 3
Metcon baysein curl 2
hammer curl 3
doble arm pressdown 2
cross body 3

Walk 20 mins
Sunday

Sunday