Training Days: Start with 2 training days per week; we will look at progressing this to 3 training
days per week after the first 12 weeks. Training days should be non-consecutive i.e.
Monday/Thursday.

Intensity/Volume: For the initial first 2 weeks keep the weight lite, use this time to learn proper
lifting techniques and range of motion (ROM). This will also help keep Delayed Onset Muscle
Soreness (DOMS) to a minimum, allowing you to get use to a full body training program.

Sets/Reps: These will change week to week as well as each exercise, I want to increase strength
not destroy your body. For lifts such as deadlifts and hang cleans (once we progress to this lift) I
want to keep to a manageable volume as they can be extremely demanding on your Central
Nervous System. For that reason until you have established a SOLID fitness foundation I would
advise against going too hard on these lifts.

Cardio: Cardio will be blended into your training program in the form of a hybrid HIIT training,
we will start with 5 minuet- every minuet on the minuet (EMOM) and progress this to 7 minuet
EMOM with the possibility of pushing it to 9 minuet EMOM. The exercises I have selected for
this are dynamic and incorporate the entire body (Kettlebell swings, Medicine ball slams,
Dumbbell Thrusters, Battle ropes, Jacobs Ladder*** if your gym has one***) for each duration
you can use the same exercise or you can mix in different exercises. Keep in mind that these
should be performed at an all-out effort.

Rest: I recommend that you start with no more than 60 seconds between sets, every 2 weeks try
to decrease the rest time by 5-10 seconds until you are able to sustain 15-20 second rest intervals
between sets.

Training Program: The initial training program exercises will be kept very simple sticking to
mostly compound lifts as a cornerstone. The exercises will also stay relatively the same for both
training days, once you are able to properly execute the basic lift we will look at the different
variations i.e. deadlift vs. sumo deadlift or back squat vs. barbell hack squat. Each has its place
however I want to ensure that you have proper form for the lift before moving into more advance
techniques.

Training Day A

Squat -3 sets 8 reps
Bradford Press – 3sets 8 reps
Dumbbell Lateral Raise – 3 sets 8 reps
5 Min HIIT EMOM
1a) Bench Press – 3 sets 8 reps
1b) Incline Dumbbell fly – 3 sets 12 reps
5 Min HIIT EMOM
Barbell Row – 3 sets 8 reps
Wide Grip Lat Pulldown – 3 sets 8 reps
Barbell curl – 3 sets 10 reps
Lying Triceps extension – 3 sets 10 reps
5 Min HIIT EMOM

Training Day B

Leg Press -3 sets 8 reps
1a) Plate Raise – 3sets 8 reps
1b) Arnold Press – 3 sets 8 reps
5 Min HIIT EMOM
1a) Incline Dumbbell Bench Press – 3 sets 8 reps
1b) Incline Dumbbell fly – 3 sets 12 reps
5 Min HIIT EMOM
Deadlift – 2 sets 5 reps
Single Arm Dumbbell Row – 3 sets 8 reps
Barbell curl – 3 sets 10 reps
Dips – 3 sets 10 reps
5 Min HIIT EMOM