Full Gym
60 Mins
6 per Week
Fat Loss & Muscle Gain
OVERVIEW
If you're looking for results, this plan will get you there. This plan not only build muscle but gain strength. It targets all major muscle groups and engages them in a rigorous periodized routine. Combine this with a high protein nutrition plan and you will be getting results in no time. During week one, you will get an introduction of the exercises you will be performing while keeping the repitition range at a normal level. In week 2, you will go heavier and higher in volume to really boost and engage your muscles. For week 3, you will return to a normal rep range and prepare for the final week. The last week will be gruesome! We will be doing very low rep sets that will push your limits of strength while at the end of this week, you will be doing low weight and very high volume exercises. Ready? Get started!
WEEK 1
OVERVIEW
Welcome to your first day! In this week, you should focus on proper form of exercise and gauge how much you can lift. Keeping the rep range between 8-12 will let you know when you will be reaching failure. Taking a minute or two rest between your sets will provide adequate recovery. Remember, focus on quality and not quantity! For the first half of the week we will start with normal rep ranges and then for the second half, you will increase the reps while focusing on more isolated movements. Now, go hit the gym!
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1
-
2
-
3
-
4
-
5
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6
-
7
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
Preacher Curl |
3 |
8 |
1-2 Min |
|
|
3 |
8 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
Cable Crossover |
3 |
12 |
1-2 Min |
|
|
Barbell Lying Tricep Extension |
3 |
12 |
1-2 Min |
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
12 |
1-2 Min |
|
|
|
Reverse Grip Cable Pulldown |
3 |
12 |
1-2 Min |
|
|
Back Shrugs |
3 |
12 |
1-2 Min |
|
|
4 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guid |
|
4 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
Seated Calf Raises |
4 |
12-15 |
1-2 Min |
|
|
Decline Crunches |
3 |
12-15 |
1-2 Min |
|
|
3 |
12-15 |
1-2 Min |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 2
OVERVIEW
You've made it past week one and now it's time to shake things up a bit. For the first half of the week, you will be lifting heavier weights but with lower repititions per set. This will improve your strength. For the second half, you will be increasing the rep range while reducing the weight to a low-moderate range. You will likely hit failure in both parts of the week.
-
1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
Preacher Curl |
3 |
8 |
1-2 Min |
|
|
3 |
8 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
Cable Crossover |
3 |
12 |
1-2 Min |
|
|
Barbell Lying Tricep Extension |
3 |
12 |
1-2 Min |
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
12 |
1-2 Min |
|
|
|
Reverse Grip Cable Pulldown |
3 |
12 |
1-2 Min |
|
|
Back Shrugs |
3 |
12 |
1-2 Min |
|
|
4 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guid |
|
4 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
Seated Calf Raises |
4 |
12-15 |
1-2 Min |
|
|
Decline Crunches |
3 |
12-15 |
1-2 Min |
|
|
3 |
12-15 |
1-2 Min |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 3
OVERVIEW
Week 3 is very similar to week 2 and will let you reflect your progress. You will now be adding small amounts of cardio to your workout. This will serve as a nice warmup for your workouts while keeping the engine burning.
-
1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
Preacher Curl |
3 |
8 |
1-2 Min |
|
|
3 |
8 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
Cable Crossover |
3 |
12 |
1-2 Min |
|
|
Barbell Lying Tricep Extension |
3 |
12 |
1-2 Min |
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
12 |
1-2 Min |
|
|
|
Reverse Grip Cable Pulldown |
3 |
12 |
1-2 Min |
|
|
Back Shrugs |
3 |
12 |
1-2 Min |
|
|
4 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guid |
|
4 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
Seated Calf Raises |
4 |
12-15 |
1-2 Min |
|
|
Decline Crunches |
3 |
12-15 |
1-2 Min |
|
|
3 |
12-15 |
1-2 Min |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 4
OVERVIEW
Welcome to your final week! Prepare to grind hard. We will not be doing any cardio for the second half of the week. You will be lifting very heavy and building core strength in your workouts. The rest periods are long so recover well and go heavier. In the second part of the week, you will be challenged with very high volume sets that target specific muscle groups. Your body will be on fire! Ready? Lets go!
-
1
-
2
-
3
-
4
-
5
-
6
-
7
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
Preacher Curl |
3 |
8 |
1-2 Min |
|
|
3 |
8 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
|
|
4 |
8 |
1-2 Min |
|
|
|
3 |
8 |
1-2 Min |
|
NOTES
CHEST, TRICEPS & SHOULDERS
| Exercise | Sets | Reps | Rest | Guide |
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
Cable Crossover |
3 |
12 |
1-2 Min |
|
|
Barbell Lying Tricep Extension |
3 |
12 |
1-2 Min |
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
BACK, TRAPS & BICEPS
| Exercise | Sets | Reps | Rest | Guide |
|
4 |
12 |
1-2 Min |
|
|
|
Reverse Grip Cable Pulldown |
3 |
12 |
1-2 Min |
|
|
Back Shrugs |
3 |
12 |
1-2 Min |
|
|
4 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
|
|
3 |
12 |
1-2 Min |
|
NOTES
LEGS, CALVES & ABS
| Exercise | Sets | Reps | Rest | Guid |
|
4 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
3 |
12-15 |
1-2 Min |
|
|
|
Seated Calf Raises |
4 |
12-15 |
1-2 Min |
|
|
Decline Crunches |
3 |
12-15 |
1-2 Min |
|
|
3 |
12-15 |
1-2 Min |
|
NOTES
REST DAY
NOTES
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
