DAUNTLESS

TRAINING
LED BY
Dauntless Leaders Four and Tris

CHICAGO, IL
FOREWORD AND WARNING
PROGRAM CREATED BY @TOTALLY.THEO ON IG
This was created for free and fun, falling
under parody. I am not affiliated with the
official brand of Divergent or Veronica
Roth.

Furthermore, I do have experience with

some weight and cardio training but I am
not a licensed or official fitness instructor.
I have created the following guide for fun,
so please proceed at your own risk.
WELCOME, INITIATE

INSTRUCTOR: TRIS
OBJECTIVE
The objective of this
program is to train you to
become the very best
version of yourself as a
Dauntless Initiate.

Through this program you

will be pushed to your
breaking point.

You will strengthen your

upper and lower body Tris is your class' Dauntless-Born instructor.
through various exercises
strategically placed in a INSTRUCTOR: FOUR
five-week program.

Here to guide you will be

your Dauntless Leaders,
Tris and Four. As a
Dauntless Transfer you will
mainly be trained by Four,
while Tris takes the
Dauntless-borns.

Good luck, Initiate.

Four is your class' Transfer Instructor.
ASSETS
Dauntless Center

DAUNTLESS INSTRUCTOR INSTRUCTOR

PLAYLIST VIDEO CODEC AUDIO CODEC
Based on instructors Four Video codecs of instructors Audio codecs of instructors
and Tris, this Dauntless to accompany your training to accompany your training
playlist is to accompany your sessions. sessions.
training sessions.

DAUNTLESS There are two stages of training: the first is physical, the second mental.
Both intend to push you to your breaking point. We're focusing on the

INITIATION physical here. If you can pass this, you'll be ready for stage two.

SUCCESS RATE

64%
64% of Dauntless Initiates pass this stage. It takes guts and
determination to complete this stage of Initiation. Motivation helps, but
when that wears off perseverance is what helps you the most.

Will you be part of the 64%?

TRAINING OVERVIEW
COACH FOUR

STRENGTH TRAINING CONDITIONING TRAINING

Strength training pushes your limits by The opposite of strength training,

lifting heavier weights in smaller conditioning focuses on the entire body's
increments. This practice improves your endurance by having you lift lighter
strength and endurance and can increase weights in longer increments. This process
your muscle mass. is similar to cardio but also tones muscles.

Each strength training session targets a

different area of the body. Try and lift what feels natural to you, with
slight resistance.
Try and lift 5-10 pounds heavier than what
you lift in conditioning. Beginners, try 5-10 pound weights.

CARDIO TRAINING CORE TRAINING

Cardio training raises your heart rate by Core training specifically targets your
using large muscle movement over a long midsection and strengthens it. Sample
period of time, keeping your heart rate in a core exercises include planks, mountain
targeted rate that can often times burn fat. climbers and sit-ups.

Cardio can raise oxygen and blood flow Some core exercises involve weights, but
throughout the body. they aren't required.

We will have cardio training 2x a week,

between strength and conditioning to give
our muscles a rest.
WEEK 1

SUN MON
05
WEEK OVERVIEW

TUES WED THURS FRI SAT

REST UPPER BODY FULL BODY CARDIO LOWER BODY REST

DAY STRENGTH CARDIO CONDITIONING & STRENGTH DAY
TRAINING CORE TRAINING
WEEK 2

REST FULL BODY

CARDIO UPPER BODY REST
& STRENGTH CARDIO FULL BODY
DAY CONDITIONING
CORE TRAINING CONDITIONING DAY
WEEK 3

UPPER BODY FULL BODY

CARDIO LOWER BODY
REST STRENGTH CARDIO & STRENGTH REST
DAY CONDITIONING DAY
TRAINING CORE TRAINING
WEEK 4

REST FULL BODY CARDIO LOWER BODY FULL BODY REST

DAY CONDITIONING & STRENGTH CARDIO CONDITIONING DAY
CORE TRAINING
WEEK 5

REST UPPER BODY FULL BODY

CARDIO LOWER BODY REST
DAY STRENGTH CARDIO CONDITIONING & STRENGTH DAY
TRAINING CORE TRAINING
 01
WEEK

MONDAY TUESDAY
UPPER BODY STRENGTH TRAINING CARDIO
~45 min ~30 min
CHEST & TRIS OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
WARM UP
3min Jump Rope

20 Arm Circles (each direction)

OPTION 2
Elliptical: 30 min
CIRCUIT
4x2 Seated Dumbbell Press

4x2 Bent-Over Barbell Row OPTION 3

Treadmill Intervals:
4x2 Dumbbell Chest Press OR Barbell Bench Press 1 min walk | run
2 min walk | run
4x2 Barbell Bicep Curls ...
5 min walk | run
4x2 Dumbbell Chest Fly

4x2 Tricep Cable Pulldown OR Tricep Dumbbell Pull

4x2 Seated Tricep Press OR Overhead Extension

4x2 Cable Upright Row OR Superman

COOL DOWN
8 Walk Outs

15 Arm Circles (each direction)

HOT TIP:
Protein can help facilitate muscle building and recovery.
10s Squat Pulses My favorite is protein chocolate cake.
 01
WEEK

WEDNESDAY THURSDAY
CONDITIONING CARDIO & CORE
~30 min ~45 min
FULL BODY CARDIO
WARM UP OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
HIIT Treadmill:
30s sprint | 30s walk (x5) OPTION 2
Elliptical: 30 min
OPTION 3
Treadmill Intervals:
CIRCUIT 1 min walk | run
2 min walk | run
10x2 Rope Pull
...
5 min walk | run
10x2 Deadlifts

10x2 Pull Ups

CORE
10x2 Glute Bridges 30s Plank

10x2 Dumbbell Rows 10 Cross Crunches

10x2 Hammer Curls
10 Regular Sit-Ups
10x2 Forward Lunges
10 Half Sit-Ups
10x2 Backward Lunges
10 Sit-Ups: Lower Halfway Down

COOL DOWN 30s Wall Sit

10s x 2 Squat Pulses
10 Russian Twists
20 Arm Circles (each direction)

30s Plank
 01
WEEK

FRIDAY SATURDAY | SUNDAY

LOWER BODY STRENGTH TRAINING REST DAY
~45 min
QUADS
WARM UP
HIIT Treadmill:
30s sprint | 30s walk (x5)

CIRCUIT
4x2 Leg Curls
HOT TIP:
4x2 Back Squats w/ Barbell Try to drink 12 cups of
water a day!

4x2 Closed Leg Squats

4x2 Leg Presses

4x2 Goblet Squats

4x2 Pulsing Lunges

4x2 Bulgarian Split Squat Lunges

4x2 Leg Extensions

COOL DOWN
15s Standing Quadricep Stretch (each leg)

30s Downward Dog

30s Head to Knee Bent Forward

 02
WEEK

MONDAY TUESDAY
CONDITIONING CARDIO & CORE
~30 min ~45 min
FULL BODY CARDIO
WARM UP OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
30s x 3 Banded Glute Walk
OPTION 2
30s x 3 Banded Glute Kickback Elliptical: 30 min
5x2 Burpees OPTION 3
Treadmill Intervals:
1 min walk | run
CIRCUIT 2 min walk | run
...
10x3 Lunge Kicks with Dumbbell
5 min walk | run

10x3 Hip Thrusts

10x3 Chest Fly CORE

10x2 Crunches
10x3 Reverse Fly
10x2 Bicycle Crunches
10x3 Shoulder Press

10x3 Barbell Bicep Curls

10x2 Ab Rollups

10x3 Romanian Deadlifts 10x2 Leg Lifts

10x3 Side Squat Walk 10x2 Russian Twists

COOL DOWN 10x2 Elevated Crunches

5 min Treadmill Jog
10x2 Glute Bridges

10x2 Bicycle Crunches

 02
WEEK

WEDNESDAY THURSDAY
UPPER BODY STRENGTH TRAINING CARDIO
~45 min ~30 min
BACK & CHEST CARDIO
OPTION 1 Treadmill:
WARM UP
30 min x 12 incline x 3.0 speed
HIIT Treadmill:
30s sprint | 30s walk (x5)

OPTION 2
CIRCUIT Elliptical: 30 min
5x3 Shoulder Press

5x3 Reverse Fly

OPTION 3
5x3 Push Ups Treadmill Intervals:
1 min walk | run
5x3 Chest Fly
2 min walk | run
5x3 Tricep Extension ...
5 min walk | run
5x3 Lateral Pull Down

5x3 Lateral Raise

5x3 Full Body Pull Up OR Superman

COOL DOWN

10s x 2 Squat Pulses

20 Arm Circles (each direction)

HOT TIP:
To get some extra energy, try a
preworkout powder or drink.
 02
WEEK

FRIDAY SATURDAY | SUNDAY

CONDITIONING REST DAY
~30 min
FULL BODY
WARM UP
50 Jumping Jacks

15 Push Ups

5 Lunges (each leg)

10 Squats

CIRCUIT
10x3 Push Ups HOT TIP:
If you still want some
exercise on rest days, try
10x3 Tricep Extension Yoga to stretch your
muscles.
10x3 Plate Press

10x3 Seated Dumbbell Shoulder Press

10x3 Leg Curls

10x3 Leg Extensions

10x3 Bulgarian Split Squats

10x3 Back Lunges

COOL DOWN
10s x 2 Palm & Arm Stretch

10s x 2 Seated Forward Bend

10 Cat Cow
 03
WEEK

MONDAY TUESDAY
UPPER BODY STRENGTH TRAINING CARDIO
~45 min ~30 min
ARMS CARDIO
WARM UP OPTION 1 Treadmill:
50 Jumping Jacks 30 min x 12 incline x 3.0 speed

15 Push Ups

5 Lunges (each leg)

10 Squats
OPTION 2
Elliptical: 30 min
CIRCUIT
4x2 Seated Dumbbell Press

OPTION 3
4x2 Bent-Over Barbell Row
Treadmill Intervals:
4x2 Dumbbell Chest Press OR Barbell Bench Press
1 min walk | run
2 min walk | run
4x2 Barbell Bicep Curls ...
5 min walk | run
4x2 Dumbbell Chest Fly

4x2 Tricep Cable Pulldown OR Tricep Dumbbell Pull

4x2 Seated Tricep Press OR Overhead Extension

4x2 Cable Upright Row OR Superman

COOL DOWN
10s x 2 Palm & Arm Stretch

10s x 2 Seated Forward Bend

REMINDER:
Increase your weight class this week by
10 Cat Cow five or ten pounds.
 03
WEEK

WEDNESDAY THURSDAY
CONDITIONING CARDIO & CORE
~30 min ~45 min
FULL BODY CARDIO
WARM UP OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
HIIT Treadmill:
30s sprint | 30s walk (x5) OPTION 2
Elliptical: 30 min
OPTION 3
Treadmill Intervals:
CIRCUIT 1 min walk | run
2 min walk | run
12x2 Rope Pull
...
5 min walk | run
12x2 Deadlifts

12x2 Pull Ups

CORE
12x2 Glute Bridges 45s Plank

12x2 Dumbbell Rows 10x2 Leg Lifts

12x2 Hammer Curls
10x2 High Knees
12x2 Forward Lunges
10x2 Jack Knife
12x2 Backward Lunges
45s Left Plank

COOL DOWN 45s Right Plank

10s x 2 Squat Pulses
10x2 Flutter Kicks
20 Arm Circles (each direction)

10x2 Mountain Climbers

 03
WEEK

FRIDAY SATURDAY | SUNDAY

LOWER BODY STRENGTH TRAINING REST DAY
~45 min
THIGHS & GLUTES
WARM UP
30sx3 Hamstring Stretch

30sx3 Calf Stretch

30sx3 Thigh Stretch

CIRCUIT
4x2 Lunge Kicks with Dumbbell

REMINDER:
4x2 Goblet Squats We're over half way done!
You've got this, Initiate!
4x2 Pause Box Squats (Band Optional)

4x2 Sumo Deadlifts w/ Barbell

4x2 Hip Thrusts

4x2 Wide-Stance Leg Press (or squat)

4x2 Back Lunge

4x2 Sumo Squats w/ Barbell

COOL DOWN
30s Seated Forward Bend

30s Butterfly Pose

30s Knee to Chest

 04
WEEK

MONDAY TUESDAY
CONDITIONING CARDIO & CORE
~30 min ~45 min
FULL BODY CARDIO
WARM UP OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
30s x 3 Banded Glute Walk
OPTION 2
30s x 3 Banded Glute Kickback Elliptical: 30 min
5x2 Burpees OPTION 3
Treadmill Intervals:
1 min walk | run
CIRCUIT 2 min walk | run
...
10x4 Lunge Kicks with Dumbbell
5 min walk | run

10x4 Hip Thrusts

10x4 Chest Fly CORE

45s Plank
10x4 Reverse Fly
10 Cross Crunches
10x4 Shoulder Press

10x4 Barbell Bicep Curls

10 Regular Sit-Ups

10x4 Romanian Deadlifts 10 Half Sit-Ups

10x4 Side Squat Walk 10 Sit-Ups: Lower Halfway Down

COOL DOWN 45s Wall Sit

5 min Treadmill Jog
10 Russian Twists

45s Plank
 04
WEEK

WEDNESDAY THURSDAY
LOWER BODY STRENGTH TRAINING CARDIO
~45 min ~30 min
THIGHS & GLUTES CARDIO
WARM UP OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
30sx3 Banded Glute Walk

30sx3 Banded Glute Kickback

5x2 Burpees
OPTION 2
Elliptical: 30 min
CIRCUIT
4x3 Knee Drives

4x3 Romanian Deadlifts OPTION 3

Treadmill Intervals:
4x3 Hip Thrusts 1 min walk | run
2 min walk | run
4x3 Leg Curls ...
5 min walk | run
4x3 Good Mornings

4x3 Hip Adductions

4x3 Side Squat Walk

4x3 Deadlifts

COOL DOWN
5 min Treadmill Jog
HOT TIP:
If you want to push yourself, bring a friend to train with
and spot you so you don't lose balance and get hurt.
Tris and I spot each. other.
 04
WEEK

FRIDAY SATURDAY | SUNDAY

CONDITIONING REST DAY
~30 min
FULL BODY
WARM UP
50 Jumping Jacks

15 Push Ups

5 Lunges (each leg)

10 Squats

CIRCUIT
10x4 Push Ups HOT TIP:
When lifting wear flat gym shoes, like
Converse. When doing cardio make
10x4 Tricep Extension
sure to wear lifted-sole gym shoes.

10x4 Plate Press

10x4 Seated Dumbbell Shoulder Press

10x4 Leg Curls

10x4 Leg Extensions

10x4 Bulgarian Split Squats

10x4 Back Lunges

COOL DOWN
10s x 2 Palm & Arm Stretch

10s x 2 Seated Forward Bend

10 Cat Cow
 05
WEEK

MONDAY TUESDAY
UPPER BODY STRENGTH TRAINING CARDIO
~45 min ~30 min
CHEST & TRIS CARDIO
OPTION 1 Treadmill:
WARM UP
30 min x 12 incline x 3.0 speed
3min Jump Rope

20 Arm Circles (each direction)

OPTION 2
CIRCUIT Elliptical: 30 min
4x3 Seated Dumbbell Press

4x3 Bent-Over Barbell Row

OPTION 3
4x3 Dumbbell Chest Press OR Barbell Bench Press Treadmill Intervals:
1 min walk | run
4x3 Barbell Bicep Curls 2 min walk | run
...
4x3 Dumbbell Chest Fly 5 min walk | run

4x3 Tricep Cable Pulldown OR Tricep Dumbbell Pull

4x3 Seated Tricep Press OR Overhead Extension

4x3 Cable Upright Row OR Superman

COOL DOWN
8 Walk Outs

15 Arm Circles (each direction)

REMINDER:
Increase your weight class this week by
10s Squat Pulses five or ten pounds.
 05
WEEK

WEDNESDAY THURSDAY
CONDITIONING CARDIO & CORE
~30 min ~45 min
FULL BODY CARDIO
WARM UP OPTION 1 Treadmill:
30 min x 12 incline x 3.0 speed
HIIT Treadmill:
30s sprint | 30s walk (x5) OPTION 2
Elliptical: 30 min
OPTION 3
Treadmill Intervals:
CIRCUIT 1 min walk | run
2 min walk | run
10x4 Rope Pull
...
5 min walk | run
10x4 Deadlifts

10x4 Pull Ups

CORE
10x4 Glute Bridges 10x2 Crunches

10x4 Dumbbell Rows 10x2 Bicycle Crunches

10x4 Hammer Curls
10x2 Ab Rollups
10x4 Forward Lunges
10x2 Leg Lifts
10x4 Backward Lunges
10x2 Russian Twists

COOL DOWN 10x2 Elevated Crunches

10s x 2 Squat Pulses
10x2 Glute Bridges
20 Arm Circles (each direction)

10x2 Bicycle Crunches

 05
WEEK

FRIDAY SATURDAY | SUNDAY

LOWER BODY STRENGTH TRAINING REST DAY
~45 min
QUADS
WARM UP
HIIT Treadmill:
30s sprint | 30s walk (x5)

CIRCUIT
4x3 Leg Curls

4x3 Back Squats w/ Barbell CONGRATULATIONS!

You killed it, Initiate!

4x3 Closed Leg Squats

4x3 Leg Presses

4x3 Goblet Squats

4x3 Pulsing Lunges

4x3 Bulgarian Split Squat Lunges

4x3 Leg Extensions

COOL DOWN
15s Standing Quadricep Stretch (each leg)

30s Downward Dog

30s Head to Knee Bent Forward

CONGRATULATIONS, INITIATE
YOU PASSED STAGE ONE OF DAUNTLESS INITIATION!
Reward yourself with some Dauntless cake.