Week 5
“Welcome to the penultimate week of the program.
You’ll start the wee with your heaviest workout, so I hope you mean business today.”
Monday
Focus: Full-body weights
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 5 | 6-8 | 45 sec |
| Flat Barbell Bench Press | 5 | 6-8 | 45 sec |
| Bent-over Barbell Row | 5 | 6-8 | 45 sec |
| Barbell Shoulder Press | 5 | 6-8 | 45 sec |
| EZ-bar Curl superset with Close-grip Barbell Bench Press | 3 | 6-8 6-8 | 0 sec 45 sec |
| Cable Crunches superset with Anchored Leg Lifts | 3 | 6-8 6-8 | 0 sec 45 sec |
Tuesday
(Choose an option from below)
| Option 1 |
|---|
| Use today as a rest day |
| Option 2 | Time | Speed |
|---|---|---|
| Incline Teadmill Walk | 30 mins | 3 mp/h |
| Option 3 | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
| Jog | 1 | 5 mins | n/a |
| Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Wednesday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Leg Curl | 3 | 20-25 | 45 sec |
| Leg Extension | 2 | 20-25 | 45 sec |
| Incline DB Bench Press | 3 | 20-25 | 45 sec |
| High-to-low Cable Flye | 2 | 20-25 | 45 sec |
| Seated Cable Row | 3 | 20-25 | 45 sec |
| Straight-arm Pulldown | 2 | 20-25 | 45 sec |
| DB Lateral Raise | 3 | 20-25 | 45 sec |
| DB Prone Flye | 2 | 20-25 | 45 sec |
| Incline DB Curl superset with Ski-jump Kickbacks | 3 | 20-25 20-25 | 0 sec 45 sec |
| Floor Crunches superset with Lying Leg Paddles | 3 | 20-25 20-25 | 0 sec 45 sec |
Thursday
(Choose an option from below)
| Option 1 |
|---|
| Use today as a rest day |
| Option 2 | Time | Speed |
|---|---|---|
| Incline Teadmill Walk | 30 mins | 3 mp/h |
| Option 3 | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
| Jog | 1 | 5 mins | n/a |
| Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Friday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Stiff-leg Deadlift | 3 | 12-15 | 45 sec |
| Leg Press | 2 | 12-15 | 45 sec |
| Flat DB Bench Press | 3 | 12-15 | 45 sec |
| Flat DB Flye | 2 | 12-15 | 45 sec |
| Wide-grip Lat Pulldown | 3 | 12-15 | 45 sec |
| One-arm DB Row | 2 | 12-15 | 45 sec |
| DB “X” Press | 3 | 12-15 | 45 sec |
| Cable Face Pull | 2 | 12-15 | 45 sec |
| Seated DB Hammer Curl superset with Ez-bar Skullcrushers | 3 | 12-15 12-15 | 0 sec 45 sec |
| Knee-touch Crunches superset with Reverse Crunches | 3 | 12-15 12-15 | 0 sec 45 sec |
Saturday
(Recovery day #1)
Sunday
(Recovery day #2)
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