Phase 1 | Week 1 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 1 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 1 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps. No weight may be necessary at all for the first time through. Legs are tricky!

Phase 1 | Week 2 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 2 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 2 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps. No weight may be necessary at all for the first time through. Legs are tricky!

Phase 1 | Week 3 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 3 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 3 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps. No weight may be necessary at all for the first time through. Legs are tricky!

Phase 1 | Week 4 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 4 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Phase 1 | Week 4 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps.

Phase 2 | Week 1 Aiming For Weights That are 80 - 85% of Your One Rep Max Each Round Consists of: 12 Reps, 10 Reps, 8 Reps Some Rounds Have a 4th Set to Failure We Stay on One Muscle Group For A Couple Rounds, Then Move On

Phase 2 | Week 1 Aiming for weights that are 80% of your 1 rep max TRI-SETS: 3 Rounds of 3 Sets of 3 Exercises

Phase 2 | Week1 Aiming for reps that are 80% of your one rep max Each Round consists of: 12 Reps, 10 Reps, 8 Reps, 4th Set to Failure (Not all Rounds)

Phase 2 | Week 2. 3 Rounds per Muscle Group consisting of: 12 Reps, 10 Reps, 8 Reps, Back Off Set to Failure

Phase 2 | Week 2 Aiming for weights that are 80% of your 1 rep max TRI-SETS: 3 Rounds of 3 Sets of 3 Exercises

Phase 2 | Week 2 Aiming for reps that are 80% of your one rep max Each Round consists of: 12 reps, 10 Reps, 8 Reps, 4th Set To Failure (Some Rounds)

Phase 2 | Week 3 Double Wave Loading technique: 12 Reps, 10 Reps, 8 Reps, 12 Reps, 10 Reps, 8 Reps

Phase 2 | Week 3, 3 Rounds of Tri-Sets for the Legs

Phase 2 | Week 3 Aiming for weights that are 75-80% of your one rep max. Double Wave Loading technique: 12 Reps, 10 Reps, 8 Reps, 12 Reps, 10 Reps, 8 Reps

Phase 2 | Week 4 Combines Two Training Techniques: Classic 12/10/8 Rep Set with the Same Weight Increment, and Drop Sets:3 Sets of 10 Reps Dropping Down in Weight Increments Each Set

Phase 2 | Week 2. Last Week of Hypertrophy for Legs and Last of the Tri-Set training technique

Phase 2 | Week 4 Combines Two Training Techniques: Classic 12/10/8 Rep Set with the Same Weight Increment, and Drop Sets:3 Sets of 10 Reps Dropping Down in Weight Increments Each Set

Gym Style Series: Traditional no frills workout for the Chest & Triceps. Each round is approximately 3 sets of 12 reps in either a 2/2, 3/1, 6/2 rep count: 5 Rounds Chest, 1 Transition Round, 3 Rounds Triceps. Pair with Pages 27 & 28 for a Total Body Week of Strength Training

Gym Style Series: Traditional no frills workout for the Back, Biceps, & Shoulders. Each round is approximately 10 reps of 4/4, 2/2 count exercises: 3 Rounds For Back, 2 Rounds For Shoulders, 3 Rounds For Biceps. Pair with Page 26 & 28 for a Total Body Week of Strength Training

Gym Style Series Standing and Floor Work for Legs: 7 Standing Rounds: Squats, Lunges, Plies, Deadlifts, etc 6 Floor Rounds: Leg Presses, Rollouts, Inner/Outer Thigh Lifts, etc. Pair with Page 26 & 27 for A Total Body Strength Week

Finisher Training Series. Each Round consists of: 3 Sets of 12 Reps Chased by a "Finisher" Move

Finisher Training Series. Each Round consists of: 3 Sets of 12 reps and Chased by a "Finisher" move

Finisher Training Series. Combine Cardio and Leg Strength Training all in one Workout. Grab Dumbbells and Perform a Strength Based Move, such as Squats, Put the Weights Down and Perform the Same Move as a Plyometric Cardio Move, such as Ski Digs