Introduction

ARE YOU READY?

Congratulations on taking steps to becoming your best self! I am happy to challenge you with
this program and very excited for your progress that is to come!

TAKE PROGRESS PHOTOS!
Take some progress photos after every week throughout this program; they will be great to
look back on and see just how far you’ve come!

REACH OUT TO ME!
I do offer email support with the purchase of this Challenge! So if you are struggling, have any
questions, or just need some encouragement and motivation, I am one email away! I am happy
to help you along your fitness journey and to make it as smooth as possible.
Email: katie@katiecorio.com

CHALLENGE YOURSELF!
You are stronger than you’d think! Both mentally and physically.

OPTIMIZING PROGRESS with Nutrition:
Now you cannot out-train a bad diet. Keeping a well-balanced, nutritious
diet during this program is going to be the KEY to your success! Since this is
purely a training program, I am offering 50% off of my “Nutrition
Guidelines” eBook with the purchase of this program (use code:
KCBOOK). This way, I can offer you both training AND nutrition, to give
you a more complete program for optimal success! I do also offer
online nutrition coaching if you are interested in that as well. Shoot me
an enquiry at katie@katiecorio.com for more details!
SUPPLEMENTS?
Supplements are a great way to enhance progress and ensure you are making the most out of
all your hard work! There is no “magic” pill or supplement out there that will deliver the results
overnight. However, supplements are VERY beneficial and can speed-up/optimize progress if
used correctly! Muscle recovery, proper energy and focus, adequate amounts of sleep each
night, and making sure you get sufficient vitamins each day is crucial. I recommend
supplementing this program with:
- Daily Multivitamin
- CLA- Fat-metabolizer that helps your body use fat stores for energy
- L-Carnitine- Helps convert dietary fats to energy, and increase endurance
- BCAA’s- Protects your lean muscle tissue and helps your body use fat for energy, promotes
growth, protein synthesis, performance and strength
- Glutamine- A perfect recovery supplement! Will help your muscles recover from training
quickly; Also helps with the breakdown of lactic acid buildup in the muscle tissue, helping
you to not be as sore after training!
- Sleep Aid PM fat burner (if needed)- Getting enough sleep is crucial to achieving progress! If
you have trouble sleeping, I highly recommend looking into a natural sleep aid to help. Many
companies sell fat-burning sleep aids as well!
- Pre-workout (if needed)- Totally optional, and depends on each individual! If you are feeling
like you are dragging during your workout, or don’t have sufficient energy or focus to train at
your best potential, a pre workout would be a great supplement for you to take! Make sure
to always read about caffeine content and to test your tolerance to trying new pre workouts
before taking a full serving!
- Fat-burner (if needed)- An all-natural, thermogenic fat burner can not only SUPPRESS
APPETITE but also can speed up fat loss when taken in conjunction with a solid
training/cardio program (like this one!). Make sure to test tolerance on this as well before
using a full serving! Everyone’s body is different and may be more sensitive to supplements
than others.


TRY THE SUPPLEMENTS I TAKE:
It seems like I’ve tried every supplement in the books! If you would like to give my personal
favorite supps a try, I would like to recommend the brand 1Up Nutrition to you. I have been
using their products for a very long time and have seen great results from using them. One
thing I love about this company is that they are very transparent with their products. If you go
to their website, www.1upnutrition.com, they list each ingredient in each supplement, why it is
in the supp, and what it does! They also have different stacks already set up and ready to
purchase on their site.
1Up Nutrition favorite supps:
1. Candy Watermelon BCAA’s with Glutamine and Collagen- these taste like a jolly rancher!
Plus they have glutamine already in them, which is perfect for muscle recovery. The
collagen supports healthy tight skin, hair and nails! Also great for promoting cell growth and
production.
2. Coconut Ice Cream Whey- honestly the best protein I have ever tried! It really does taste
like ice cream! And I am not really that big on coconut either–– it is THAT good!
3. Pro Pump Preworkout- Gives you a perfect blend of energy, focus and a crazy nice pump!
Absolutely love this pre workout. Does not leave you jittery or crashing afterward either!
4. Make Her Lean Thermogenic Fat-Burner- I love this fat burner for the appetite control
(especially since i am such a foodie!)
5. Beauty Sleep PM Fat Burner/ Sleep Aid- I LOVE this supp- I have trouble sleeping through
the night so this really helps me! Also it leaves me waking up lean and tight, never bloated
or puffy!
6. Pure Rebuild (glutamine and creatine blend)- Great for those who’d like to build muscle!
The creatine also greatly improves my strength and endurance with my training as well!
7. Daily Cleanse- This is a great supp to try if you think your digestive tract needs a good
cleaning; It helps you with absorption of nutrients, regularity and keeps your metabolism
moving at a steady rate!


DON’T PAY FULL PRICE FOR SUPPLEMENTS!
No matter what brand you choose to buy, usually you can find a discount code somewhere on
social media for their products!

*I can offer you 20-40% off on all of your 1Up Nutrition supplement orders! Use code
“KATIE20” before placing your order on www.1upnutrition.com . The way the discount works is
if you buy 1 month’s supply you save 20%, 2 months’ supply you save 30%, and 3 months’
supply you save 40%! (if you bought enough sups to last you through the program you would be
saving 40%).

Please email me at katie@katiecorio.com if you have any questions about supplements as well,
I would love to help you figure out what is best to get according to you and your personal goals!

CARDIO
Now I wrote the cardio in the program as I’d like for you to do it. Of course you don’t have to do
it this way, or even do it at all, but this is what I would recommend you do for the HIIT cardio
sections:
- HIIT cardio can be done on any cardio machine you prefer. “HIIT” stands for “high-intensity-
interval-training”; I recommend doing 1 minute intervals, between a high and moderate
intensity level.
• For example…
- Stairmaster: 1 minute level 16, 1 minute level 9, 1 min level 16, 1 min level 9, etc. back and
forth until the time is up.
- Treadmill: 1 minute jog, 1 minute (or 45 second) sprint, 1 minute jog, 1 min sprint, etc.
until time is up.
- Spin Bike: 1 min moderate resistance/pace, 1 min standing up, higher resistance and
pedaling as hard as possible, 1 min moderate pace, etc. until time is up.



TIPS:
- Push yourself, if you aren’t sore the next day you did not lift heavy enough. You should be
sore everyday from the day before. If this split does not work for you we will switch it up!
- ALWAYS practice good form, and work your way up in weight. Increase your weight every
week if you can! Small improvements make big changes!
- You should be lifting as heavy as you can so you can BARELY get the amount of reps I listed
with that weight. Example: If you are deadlifting 135lbs and can only get it 4 times, and you
are going for 8 reps, it is too heavy! If you get to 8 reps and feel like you could manage 3
more, its too light! Apply this concept to all of your lifts.

THANK YOU!
First off, I want to thank YOU for purchasing this challenge! Without your support I would not
be able to do what I do, what I am passionate about. I absolutely love sharing my knowledge for
health and fitness and strive to inspire those I reach to be the best versions of themselves they
can be everyday.

A big thanks to my sponsors Live Fit Apparel and 1Up Nutrition for your support in making this
eBook possible! A huge thanks to photographer Miguel (@coldphotography on social media)
for making my photos look beautiful. Another big thank you to my Web Design & Marketing
Agency, HeartCMS for putting this massive eBook together and making this available to so
many! I appreciate all of you more than you will ever know.

10% off Live Fit Apparel discount code: KATIELVFT
www.livefitapparel.com
20-40% off 1UPNUTRITION discount code: KATIE20
www.1upnutrition.com
 CATCH ALL

I fully understand that I may suffer injury and even death as a result of my participation in the
plan offered and I hereby release Katie Corio, LLC and its agents or employees from any and all
liability now and in the future, including but not limited to medical expenses, lost wages, pain
and suffering that may occur by reason of heart attacks, muscle strains, pulls or tears, broken
bones, shin splints, heat prostration, knee/lower back/foot injuries and any other illness,
soreness or injury, however caused, whether occurring during or after my participation in the
plan offered regardless of fault.

I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie.
and its agents or employees from any and all claims, demands, or causes of action, which are in
any way connected with my participation in the Katie Corio, LLC diet or training program,
including such claims which I, my children, parents, heirs, assigns, personal representative and
estate have or may have that allege ordinary negligent acts or omissions of Katie Corio, LLC.

DISCLAIMER & LIMITATIONS

LIMITATIONS: All strength training, cardiovascular exercise, or any other exercise

recommended by Katie Corio, LLC. and its agents or employees shall be undertaken at the sole
risk of the user, and Katie Corio, LLC. shall not be liable to user for any claims, demands,
injuries, damages, actions or causes of action, whatsoever, arising out of or connected with the
use of the recommendations provided. If user has any questions whatsoever, concerning
exercise, use of equipment, etc., user agrees to request clarification and/or instruction from
Katie Corio, LLC. and its agents or employees. User understands that he/she is responsible for
monitoring his or her own condition throughout training and that the recommendations given
are designed to place a gradually increasing workload on the body to improve overall fitness.

Disclaimer: By purchasing this product, user agrees not to hold Katie Corio, LLC. or their agents
or employees responsible for any injury, illness, allergic reaction, or lack of results while
performing these recommendations. Further, user completely acknowledges that user is simply
receiving advice and that it is user’s choice to adhere to the provided advice, as user’s
participation is voluntary. There may be risks associated with the recommendations given.
Consult your physician prior to beginning this training plan if you are under the age of 18, taking
any prescription or over-the-counter medication, if you have heart disease, thyroid disease,
diabetes, high blood pressure, or any other medical condition. The FDA has not evaluated this
training plan. This training plan is not intended to diagnose, treat, cure or prevent any disease.
 HOW TO COMPLETE THE CHALLENGE

This challenge is broken up into 3 phases. Each phase is meant to last 4 weeks.

Phase 1: Weeks 1-4

Phase 2: Weeks 5-8

Phase 3: Weeks 9-12

There are 6 training days to complete every week, with 1 full rest day per week. I wrote
the program in the order that you should do it, so you simply just have to read through it
like a book and follow along.

Begin with Phase 1, Day 1. Move through the following 6 days, and rest on day 7.
Repeat Phase 1 for 4 weeks before moving onto Phase 2.

After you have completed 4 weeks, it is time to move to Phase 2. Repeat Phase 2 for
the following 4 weeks before moving onto Phase 3, etc..

You will see some exercises say "superset". A superset is a combination of 2 or more
exercises that should be done one after the other without rest between the two
exercises. For example, if you are "supersetting" bicep curls with lat pulldowns, do 1 set
of bicep curls, then 1 set of lat pulldowns, resting only after both are done. That would
be 1 superset.
 PHASE 1 – Weeks 1 - 4
DAY 1: LOWER BODY- HEAVY

10 MIN STEADY- STATE CARDIO

STRETCH, WARM Up

Back Squats
(free or smith
machine)
4 sets x 6 reps

Romanian
Deadlifts
4 sets x 8 reps
SUPERSET 1:

3 supersets x 10
reps ea. Exercise

Bulgarian Split
Squats

Weighted
Overhead
Walking Lunges

Dumbbell Goblet
Squat

4 sets x 12 reps
SUPERSET 2:

3 supersets x 15 reps

1 dropset to failure
ea. exercise
Lying Hamstring
Curl

Quad Extension

Weighted Calf
Raise Machine

STRETCH, ROLL-OUT
 DAY 2: CHEST & TRICEPS

STRETCH, WARM UP

Dumbbell Flat
Bench Chest
Press

4 sets x 10 reps

SUPERSET 1:

4 supersets x 12
reps ea. exercise

Dumbbell Flat
Bench Chest
Flys

Dumbbell Flat
Bench Neutral
Grip Chest Press
Barbell Flat
Bench Overhead
Skull Crushers

4 sets x 12 reps

SUPERSET 2:

3 supersets

High to Low
Cable Flys

x 12 reps

Flat Pushups -
to failure
SUPERSET 3:

3 supersets x 15
reps, 1 set to
failure ea.
exercise

Cable Rope
Tricep
Pulldowns

Bodyweight Dips

15 MIN HIIT CARDIO

 Day 3: SHOULDERS & ABS
STRETCH, WARM UP

Barbell Military
Press

4 sets x 10 reps

SUPERSET 1:

4 supersets x 10
reps ea. exercise

Steering Wheel
Raise

Dumbbell
Lateral Raises
Mechanical
Dropset
Upright Barbell
Rows

Close Grip,
Middle Grip, Wide
Grip

3 sets x 12 reps
ea. grip
SUPERSET 2:

3 supersets x 12
reps ea. exercise

Incline Bench
Posterior Delt
Dumbbell Row

Incline Bench
Posterior Delt
Dumbbell Fly

Dumbbell Flat
Bench Neutral
Grip Chest Press

3 sets x 12 reps
SUPERSET 3:

4 supersets x 15 reps
ea. exercise

Cable Rope Face

Pulls

Cable Rope Ab
Crunches
AB CIRCUIT:

2 rounds, no rest

Bicycle Crunches
x 20 ea. side

Left Side Plank x 1

min

Middle Plank x 1
min

Right Side Plank x

1 min

15 MIN HIIT CARDIO

 DAY 4: LOWER BODY- PUMP

10 MIN STEADY- STATE CARDIO

STRETCH, WARM UP

Leg Press- feet

shoulder width
apart

4 sets x 10 reps, 1 set

x 20 reps

Reverse Hack
Squat
4 sets x 10 reps

Single Leg
Deadlift

3 sets x 12 reps ea.

leg
SUPERSET 1:

3 supersets

Walking Barbell
Lunges x 10 reps
ea. leg

Jumping Split
Squats x 20 reps
ea. leg
SUPERSET 2:

3 supersets x 15
reps ea. leg, 1
dropset to failure
both legs ea.
exercise
Single Leg
Hamstring Curl

Single Leg Quad

Extension

Weighted Calf
Raise Machine

STRETCH, ROLL-OUT
 DAY 5: BACK & BICEPS

STRETCH, WARM UP

Assisted Wide-
Grip Pullups

4 sets x 12 reps

SUPERSET 1:

4 supersets x 10
reps ea. exercise

Wide Lat
Pulldowns

Straight Arm
Pulldowns
SUPERSET 2:

4 supersets x 12 reps
ea. exercise

Single Arm
Dumbbell Row

Alternating
Dumbbell Bicep
Curls

Narrow grip cable

row
3 sets x 12 reps
Cable Rope
Hammer Curl
• 3 sets x 15 reps

SUPERSET 3:

3 supersets x 15
reps ea. exercise

Weighted Back
Extension

Plate Bicep Curls

15 MIN HIIT CARDIO

 DAY 6: PLYO DAY- FULL BODY

STRETCH, WARM UP

CIRCUIT 1

2 ROUNDS- no rest until

full round is complete;
1.5 min rest between
rounds

Ice Skaters x 20 ea. leg

Overhead Medicine
Ball Squats x 20

Frog Leaps

x 10
Wall Sit x 1 min

10 MIN HIIT CARDIO

CIRCUIT 2

2 ROUNDS- no rest
until full round is
complete; 1.5 min
rest between
rounds

Dumbbell Bicep
Curl to Overhead
Press x 20

20 pushups
Dumbbell
Reverse Fly x 20

Medicine Ball
Wall Throws x 20
Mountain Climbers
x 20 ea. leg

Dumbbell Lateral
Raises

Hold 1 min

Dumbbell Front
Raise Hold 1 min

10 MIN HIIT CARDIO

CIRCUIT 3

2 ROUNDS- no rest
until full round
is complete; 1.5
min rest between
rounds

Overhead
Dumbbell
Tricep
Extension x 15 (2
hands, one DB)

Medicine Ball
Front Raise to
Overhead Press
x 20

Dumbbell
Lateral Raises

X 20
Inverted Row x
15

Bent Barbell
Row x20

10 MIN HIIT CARDIO

CIRCUIT 4

2 ROUNDS- no
rest until full
round is
complete; 1.5
min rest
between
rounds

Bicycle
Crunches x 20
ea. side

Medicine Ball
Overhead
Crunch to
Squat to
Standing
Press x 10
Plank Arm
Rotations x 10
ea. side

V-ups x 15 reps,

then hold at
top and pulse
for 30 seconds
DAY 7: REST!
 PHASE 2 – Weeks 5 - 8
DAY 1: LOWER BODY- HEAVY

10 MIN STEADY-STATE CARDIO

STRETCH, WARM UP

Conventional
Deadlifts

6 sets x 6 reps

Front Squats

3 sets x 10 reps
Walking
Weighted
Lunges

3 sets x 10 reps
each leg

Narrow- Stance
Leg Press

4 sets x 15 reps
SUPERSET 1:

3 supersets x 20 reps
each exercise

Adductor Machine

Abductor Machine

Calf Raise
3 sets x 20 reps
SUPERSET 2:

3 supersets x 15 reps
each exercise

Quad Extension

Lying Hamstring
Curl

Rounded Back
Extensions

2 sets x 15 reps
(slow and steady!)

STRETCH, ROLL-OUT
 DAY 2: PUSH DAY
STRETCH, WARM UP

Dumbbell
Overhead Press

4 sets x 8 reps

SUPERSET 1

4 supersets x 10 reps
each exercise

Incline Dumbbell
Bench Press

Incline Dumbbell
Chest Flys
SUPERSET 2:

4 supersets x 10 reps
each exercise

Seated Dumbbell
Lateral Raise

Seated Dumbbell
Front Raise
SUPERSET 3:

4 sets x 15 reps each

exercise

Chest Dips

Push ups
SUPERSET 4:

4 supersets x 10 reps
each exercise

Straight Bar Tricep

Pushdowns

Steering Wheel Front

Raise and Turn
SUPERSET 5

3 Supersets x 12 reps
each exercise

Single Arm
Dumbbell
Overhead Press

Dumbbell Tricep
Kickbacks

20 MIN HIIT CARDIO

 DAY 3: PULL DAY

STRETCH, WARM UP

Assisted Pull-Up
Machine (or free
pull-ups)

4 sets x 12 reps

Seated Single Arm

Iso-lateral Row
4 sets x 10 reps each
arm
SUPERSET 1

4 sets x 12 reps
each exercise

Barbell Bicep
Curls

Narrow Grip
Pulldown
SUPERSET 2:

4 sets x 12 reps
each exercise

Cable Rope
Straight Arm
Pulldown

Cable Rope Face

Pulls
SUPERSET 3:

4 supersets x 10
reps each exercise

T-Bar Row

Plate Hammer
Curls
SUPERSET 4

3 sets x 10 reps
each exercise

Cable Rope Low

to High Back

Rope Hammer
Curls
CIRCUIT:

3 rounds

Inverse Row x 15

Roman Chair x 20

Reverse Crunch x
15

20 MIN HIIT CARDIO

 DAY 4: PLYO DAY: LOWER-BODY

STRETCH, WARM UP

CIRCUIT 1:

3 ROUNDS- no
rest until full
round is
complete; 1.5 min
rest between
rounds

Walking
Lunges with
High Knees x 10
ea. leg (may
use barbell for
weighted)

Jumping Split
Squats x 15 ea.
Leg
Barbell Curtsy
Lunges x 20 ea.
leg

Barbell Pulse
Squats in Place
x 15 each leg

10 MIN HIIT CARDIO

CIRCUIT 2:

3 ROUNDS- no rest
until full round is
complete; 1.5 min
rest between
rounds

Jumping Knee-Ups
x 20 ea. leg (also
known as high
knees)

Side Lunges x 10 ea.

leg

Weighted Step Ups

x 12 ea. leg (high
knees at top!)
*may use barbell or
dumbbells for
weight*

10 MIN HIIT CARDIo

CIRCUIT 3:

3 ROUNDS: no rest
until full round is
complete; 1.5 min rest
between rounds

Sumo Squat Jumps

with Medicine Ball
x 15

Wall Sit x 1 min

Superman Holds x
30 sec.
Glute Kickback
(on all four’s,
with DB behind
knee) x 15 ea. leg

Single Leg Hip

Thrust x 15 ea. leg,
hold 30 sec. at
the end

Exercise Ball
Hamstring Curl,
Single Leg x 10 ea.
leg

10 MIN HIIT CARDIO

 DAY 5: PLYO DAY: UPPER-BODY

STRETCH, WARM UP

CIRCUIT 1:

3 ROUNDS: no rest
until full round is
complete; 1.5 min
rest between
rounds

Pull-ups (Assisted
or Free) x 12 reps

Barbell Bicep
Curls x12

Barbell Close-
Grip Upright Rows
x 12
Barbell Overhead
Tricep Extension x
12

10 MIN HIIT CARDIO

CIRCUIT 2:

3 ROUNDS: no rest
until full round
is complete; 1.5
min rest between
rounds

Mechanical
Dropset:

Pushups

Decline Pushups
x 15

Flat Pushups x
15
Incline Pushups
x 15

Mountain
Climbers x 20
ea. leg

Weighted Side
Ab Plank (weight
in outer arm,
hold arm
perpendicular
from body) x 30
sec. ea. side

10 MIN HIIT CARDIO

CIRCUIT 3:

3 ROUNDS: no rest
until full round is
complete; 1.5 min
rest between
rounds

Seated Arnold
Press x 12

Seated Lateral DB
Raise x 12

DumB Bell Double

Row on Bench x 12
Reverse Fly’s on
Incline Bench
(face bench) x 15

10 MIN HIIT CARDIO

CIRCUIT 4:

3 ROUNDS: no rest
until full round is
complete; 1.5 min
rest between
rounds

Alternating Bicep
Curls x 12 ea.

DB Overhead
Tricep Extension (1
DB, both hands) x 15

Reverse Crunch x
15
Roman Chair x 20
 DAY 6: LOWER BODY- PUMP

10 MIN STEADY STATE CARDIO

STRETCH, WARM UP

Single Leg
Dumbbell
Romanian
Deadlift

4 supersets x
10 reps

SUPERSET 1:

4 supersets x
10 reps each
exercise

Barbell
Walking
Lunge
Barbell
Pulse
Squats
*come up
halfway and
pulse for 1 rep

Hack Squat,
Wide Stance

4 sets x 12 reps

Cable Rope
Pull-
Throughs

4 sets x 12 reps
Glute
Kickbacks on
Cable

3 sets x 12 reps
each leg

Weighted
Step Ups

4 sets x 12
reps each leg

*may use
barbell or DB
for weight
SUPERSET 2:

4 sets x 20
reps each
exercise

Exercise
Ball
Hamstring
Curls

Exercise
Ball Glute
Bridges
DAY 7: REST!
 PHASE 3 – Weeks 8 - 12
DAY 1: LOWER BODY- HEAVY

10 MIN STEADY-STATE CARDIO

STRETCH, WARM UP

Hip Thrusts

6 sets x 6 reps

Good
Mornings
4 sets x 12 reps
Single Leg
Angled Leg
Press

4 sets x 12 reps
ea.

Body Falls

3 sets x 12 reps
(or until
failure)

Step-Downs
on Assisted
Pull-Up
Machine

3 sets x 12 reps
ea. leg
Glute
Kickback
Machine (or
cables if no
machine)

3 sets x 15 reps

Bulgarian
Split Squats
3 sets x 10 reps
ea.

Quad
Extension
2 sets x 20
reps
Rounded
Back
Extension

2 sets x 20
reps

10 MINS COOL DOWN CARDIO

 DAY 2: SHOULDERS & ABS

STRETCH, WARM UP

Standing
Overhead Military
Press (barbell)

4 sets x 8 reps

Seated Neutral
Grip Press

3 sets x 10 reps

Mechanical
Dropset:
Barbell Front
Raises

3 dropsets

1. Close Grip x 10 reps

2. Middle Grip x 10
reps

3. Wide Grip x 10 reps

Mechanical
Dropset
Lateral Delt
Raises
3 dropsets
1. Seated
Lateral Raise
x 12 reps

2. Standing
Strict
Lateral Raise

(no cheating,
don’t use
momentum) x
12 reps

3. Cheating
Lateral Raise

(using minimal
momentum to
get more reps)
x as many as
possible!

Same as the
standing
strict lateral
raise but using
minimal
momentum to
get more reps.
Overhead
Landmine
Press

3 sets x 10 reps
ea. arm

SUPERSET 1:
Face Pulls &
Reverse Fly
3 supersets
1. Face Pulls x
20 reps, slow
and controlled
 2. Reverse Flys
(on Incline
Bench or Bent
Over Standing) x
20 reps, slow
and controlled

AB CIRCUIT:
2 circuits

1 min rest
between
circuits

1. Cable Rope
Crunches x 20
2. Lying Scissor
Kicks x 30
seconds

3. V-ups x 30
seconds, then
hold and pulse
for 10 seconds

25 MINS HIIT CARDIO

 DAY 3: BACK & BIS
STRETCH, WARM UP

Wide Grip Iso-

lateral Row

4 sets x 10 reps

Narrow Grip
Iso-lateral
Row
4 sets x 10 reps
SUPERSET 1: Wide
Grip Lat
Pulldowns &
Straight Arm
Pulldowns

4 supersets

1. Wide Grip Lat

Pulldowns

x 10 reps

2. Straight Arm
Lat Pulldowns
x 10 reps

T-Bar Row,
Pronated Grip
(palms facing
down)

3 sets x 12 reps
Lou Curls (DB
bicep curls: left,
right, together = 1
rep. Alternate
arms for 1 rep each,
then curl both
arms together,
that = 1 rep)

3 sets x 8 reps

Reverse Fly’s on
Cable
3 sets x 15 reps
SUPERSET 2: Low
to High Cable Rope
Rows & Rope
Hammer Curls- 3
supersets

1. Low to High
Cable Rope Rows
x 12 reps

2. Rope Hammer
Curls x 12 reps
SUPERSET 3:
Close-Grip Chin-
Ups & Plate Bicep
Curls- 4
supersets

1. Close-Grip
Chin-Ups x 8

2. Plate Bicep
Curls x 8
SUPERSET 4:
Barbell Bi Curls &
Barbell Bent-Over
Rows

3 supersets

1. Barbell Bi
Curls x 10

2. Bent Over
Rows x 10

25 MINS HIIT CARDIO

 DAY 4: LOWER BODY PUMP

10 MIN STEADY-STATE CARDIO

STRETCH, WARM-UP

Box Squats

4 sets x 12
reps

Sumo 1.5
Squats on
Smith
Machine

4 sets x 12
reps

Romanian
Deadlift

3 sets x 12 reps
Barbell
Curtsy
Lunges

3 sets x 15 reps
ea.

Lying
Hamstring
Curl, Single
Leg

3 sets x 12 reps
ea.
Quad
Extension,
Single Leg

3 sets x 12 reps
ea.

Weighted
Calf Raise
Machine

3 sets x 12 reps
ea.
SUPERSET 1:
Abduction &
Adduction
Machine- 3
supersets

1. Abduction x
15 reps

2. Adduction
x 15 reps

10 MINS COOL DOWN CARDIO

 DAY 5: CHEST & TRICEPS

STRETCH, WARM UP

Barbell Bench
Press

4 sets x 8 reps

Isolateral Chest
Press Machine
4 sets x 12 reps

Single Arm Cable

Tricep
Pushdowns

4 sets x 12 reps ea.

Middle Cable
Chest Flys
4 sets x 10 reps

Single Arm
Cable Chest
Fly (across
chest, keeping
core tight, low
to high)

3 sets x 12 reps
ea.
SUPERSET 1:
Lying Overhead
Tricep Extension
with Dumbbell &
Close-Grip
Press- 3
supersets

1. Lying
Overhead
Tricep
Extension with
Dumbbell x 15
reps

2. Close-Grip
Press x 10 reps

(or until failure)

Mechanical
Dropset: Pushups

2 dropsets

1. Incline Pushups
(hands on bench) x
20 (or as many as
possible)

2. Flat Pushups
(hands flat on
floor) x as many as
possible

3. Decline Pushups
(feet on bench,
hands on floor) x
as many as
possible

25 MINS HIIT CARDIO

 DAY 6: PLYO CIRCUIT- UPPER BODY & ABS
STRETCH, WARM UP

CIRCUIT 1: x 3
rounds

1. Incline
Pushups
(hands on
bench) x 20
(or as many
as possible)

2. Flat
Pushups
(hands flat
on floor) x
as many as
possible

3. Decline
Pushups
(feet on
bench, hands
on floor) x
as many as
possible
CIRCUIT 2: x 3
rounds

Reverse Fly on
Cables x 15 reps

Dual Cable
Bicep Curl
(standing
straight up, curl
cables in
towards ears
with both arms) x
15 reps

Lean-Away
Cable Delt Raise
(behind back) x 10
ea.
Cable Wood
Choppers (for
abs, high to low
motion) x 15 ea.
side

CIRCUIT 3: x 3
rounds
Leg Raises x 20

Pullups x as
many as possible
Medicine Ball
Squat &
Throws x 15

Overhead
Crunch to
Standing
Overhead
Press with
Medicine Ball
x 12
Burpees x
20

10 MINS HIIT CARDIO

 DAY 7: REST!

CONGRATS! YOU HAVE

COMPLETED THE CHALLENGE!
Please email me your before
and after photos, I would love
to see your amazing progress!