Weeks 1-6


Week Number

Muscle Group/ Exercise 

Weights Used

Sets

Reps

Frequency 

One (Oct 3rd, 7th, 8th)

Upper Body:

Lat Pulldown

Shoulder Press

Dumbell Shrugs

Triceps Extension

Triceps Kick-backs

Biceps Curls

Bench Press


Lower Body:

Dead Lifts

Weighted Lunges

Weighted Squats

Fire Hydrants

Hip Abduction 

Calf Raises


Abdominals/ Back:

Lower Static hold

Ankle touches

Plank

Plank walk-outs

Leg Raises

Sit ups

Flutter Kicks

Supermans 


Balance:

Bosu Balance



50lbs-70lbs

15lbs

25lbs

8lbs 

15-20lbs

10lbs

15lbs



N/A

15lbs

N/A

30 reps/leg

70-80lbs

100-120lbs




1 minute 

40 reps

1.5 minutes

30 reps

30 reps

40 reps

40 seconds

40 reps



1.5 minutes 

Day 1: 2 sets per exercise


Day 2:  2sets per exercise


Day 3: 2-3sets per exercise (2 for Dumbbell shrugs and Triceps Kick Backs)

Day 1: 12 per exercise


Day2: 12 per weighted exercise, 20 per body weight exercise


Day 3: between 8-20 reps in a ascending pyramid 

3 training sessions (Muscular Endurance) 

Two (Oct 13th, 17th, 18th

Upper Body:

Lat Pulldown

Gravitron Pull-ups

Bicep Curls

Triceps Extension

Triceps Kick-backs

Bench Press

Rhomboid Row

Wrist Curls


Lower Body:

Fire Hydrants

Lunges

Calf Raises

Leg Press

Squats

Hamstring Curls


Abdominal/ Back:

Lower Static Hold

Planks

Plank Walkouts 

Plank with leg lifts

Leg Raises

Supermans 

Bridge Hold 


Balance:

Single Leg deadlifts



50lbs

33,40, 47lbs

10, 12, 15lbs 

8, 10, 12, 15lbs

15, 20, 

15lbs

20(L), 12.5 (R) 

15 lbs,5 lbs


40, 45 reps

10, 20, 

100lbs

Purple band

20lbs 

10, 12, 15lbs 



1 minute

1.5, 2  

39 reps

2.25mins

40 reps

40 reps

2.25minutes 



17.5lbs 

Day 1: 2 sets


Day 2: 2 sets


Day 3: 3 sets 

Day 1: 15 reps for weighted exercises, 20 reps for body weight exercises


Day 2: 12 reps per exercise 


Day 3: 12, 10, 8 reps as a descending pyramid for the circuit 

3 training sessions 

(Muscular Endurance)

Three (Oct 21st, 23rd, 25th

Upper Body:

Lat Pulldowns

Dumbbell Flies

Triceps Extension

Shoulder Press

Bench Press

Bicep Curls


Lower Body:

Hip Adduction

Fire Hydrants

Lunges


Abdominal/Back:

Lower static hold

Leg Lifts

Plank Walkouts 

Side plank with dip

Crunches (legs up)

Back Extension



Plyometric:

Squat Jumps

1,2,3 Heisman

Fast Feet

Army Plank

Ladder 

Burpees with long jump

Chest Passes 

Crunchie Frog

Ball slams 




60, 70lbs

5, 8lbs

22.5lbs

10, 12.5lbs 

17.5, 22.5lbs

12.5, 17.5lbs



Purple band

37 reps

10lbs, 17.5lbs



1.5 min

47 reps

30 reps

30 reps

45 reps

Body weight, 10, 25lbs



1 minute

1 minute

1 minute

1 minute

1 minute

24 reps


30 reps

30 reps

24 reps 

Day 1: 3 sets/ exercise 


Day 2: 2 sets/ exercise 


Day 3: 3 sets/ exercise 

Day 1: 12, 10,8 weighted exercises, 15,12,10 body weight exercise for a descending pyramid 


Day 2: 30 seconds or 12-15reps 


Day 3: 12, 10 8 reps as a descending pyramid 

3 training sessions 

( 2 Muscular Endurance/ Hypertrophy, 1 plyometric)

Four (Oct 28th, 30th, Nov 1st

Upper Body:

Gravitron Pull-ups

Lat Pulldown 

Bench Press

Shoulder Press

Bicep Curl

Triceps Kick-backs

Dumbbell Flyes 

Rhomboid Row


Lower Body:

Squats

Lunges

Dogma Leg Extensions

Hamstring Curls

Leg Extensions 

Calf Raises


Dorsi flexion


Abdominals/Back:

Crunches  (legs up)

Back Extensions

Bridge Hold


Balance:

Bosu Balance


40, 53, 60lbs


60, 70lbs

20, 22.5, 25lbs

10, 15, 17.5lbs 

17.5lbs

22.5lbs

5, 8, 10lbs

15lbs


20, 22.5, 25lbs

17.5, 22.5lbs

47 reps

15lbs 

10 lb med ball

160lbs

BW, BW+50lbs, BW+ 60lbs

45 reps 



2.25minutes 


25lbs 

1.75 minutes

Day 1: 3 sets/ exercise


Day 2: 2 sets/ exercise


Day 3: 3 sets/ exercise

Day 1: 10, 8, 6 reps as a descending pyramid 


Day 2: 10 reps 


Day 3: 10, 8, 6 reps as a descending pyramid 

3 training session ( all hypertrophy) 

Five (Nov 4th, 6th, 8th

Upper Body:

Band Assisted -Pull-Up

Triceps Extension

Biceps Curls

Bench Press

Pec Deck

Seated Row


Lower Body:

Single Leg Dead- Lifts

Weighted Squats


Sumo Squats


Fire Hydrants

Hamstring Curls


Abdominals/ Back:

Standing Twists with Med Ball 

Plank

Plank walk-outs

Plank with Leg Lifts

Back Extension


Balance:

Bosu Balance

Contralateral Arm/Leg Raise


Plyometrics

Skipping

Box Jumps

Fast Feet 

Mountain- Climbers

Burpees



Green Band


30, 35, 40 lbs

22.5, 25, 27.5 lbs

50, 70, 70 lbs

50, 60, 70 lbs



20, 25, 27.5 lbs

22.5, 25, 27.5 lbs

22.5, 25, 27.5 lbs

N/A

10 lb Med Ball



2.25 min


2.25 min

2.25 min

2.25 min


25lbs 




2.25 min




1 min

1 min

1 min

1 min


1 min

Day 1: 3 sets/ exercise 


Day 2: 2 sets/ exercise 


Day 3: 3 sets/ exercise 

Day 1: 10, 8, 6 reps as a descending pyramid 


Day 2: as many reps as possible in 30 seconds or assigned reps


Day 3: 10, 8, 6 reps as a descending pyramid 

3 training sessions: (2-hypertrophy, 1-plyometrics)

Six (Nov 11th, 13th, 15th

Upper Body:

Band Assisted -Pull-Up


Triceps Extension


Bench Press


Pec Deck

Seated Row

Rhomboid Row


Lower Body:

Dead Lifts


Weighted Lunges


Weighted Squats


Hamstring Curls

Box Steps



Abdominals/ Back:

Lower Static hold

Plank

Plank walk-outs

Leg Raises

Flutter Kicks

Bicycles 

Side Plank Dips


Balance:

Bosu Balance


Contralateral Arm Leg Raise



Green Band, Purple & Red Band

22.5, 25, 27.5 lbs

20, 22.5, 25 lbs

50, 60, 70 lbs

50, 60, 70 lbs

15, 20 lbs 



20, 25, 27.5 lbs

22.5, 25, 27.5 lbs

22.5, 25, 27.5 lbs

10 lb. Med ball

Body Weight, 10, 15 lbs




2.25 min

2.25 min

2.25 min

2.25 min

2.25 min

2.25 min

2.25 min





2.25 min

Day 1: 3 sets/ exercise 


Day 2: 2 sets/ exercise 


Day 3: 3 sets/ exercise 

Day 1: 10, 8, 6 reps as a descending pyramid 


Day 2: 12 reps lighter weight, recovery day


Day 3: 10, 8, 6 reps as a descending pyramid 

3 training sessions (2- hypertrophy

1- total body recovery)


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