Part One: Foundation (Weeks 1 - 4)

• The first part of the program is your foundation. The goal here is stabilization and balance. There are a lot of reps so we’ll be building endurance, to prepare your muscles for the more low rep muscular work to come.
• Days are interchangeable. Just make sure that you give yourself atleast one rest day in between lifting sessions.
• You can expect a little muscle gain and fat loss, depending on your level of conditioning but that is not the goal. The goal is stabilization.
• Once you're stable and solid, it'll be easier to build muscle and power in the later phases
• There will be a 3 day split with rest days in between. Ideally M W F. Feel free to do light cardio or play ball etc. on days off. I am not that bothered. Just make sure you don’t overdo it and adjust calories accordingly.
• Go relatively light with weights, and focus on good form and MIND-MUSCLE CONNECTION, especially in the first few weeks

Day 1 Lower:

A1) TBD/Deadlift (2x12-20)

A2) Double Swings (2x12-20)

B1) BSS (Bulgarian Split Squats) (2x12-20)

B2) Monkey Squats (2x12-20)

C1) Ham Curls (2x6-10)

C2) Hypers/Reverse Hypers (2x12-20)

D1) Calf Press (2x12-20)

D2) BK Calves (2x12-20)

(Optional. If you don't have access to this machine, leave it)

Day 2 Upper:

A1) SB DB Chest Press (2x8-12)

A2) SB Clap Pushups/SB Pushups (2x8-12)

B1) SB Body Rows/Body Rows (2x8-12)

B2) DB BO Rows (2x8-12)

C1) SB DB Militaries (2x8-12)

C2) Single Leg Scaption (2x8-12) (One Set per Side Total)

Day 3 Core:

A1) Turkish Get Ups (TGU) (1-3 per side)(3-5ps)

A2) Hanging Knee Raises (2x8-20)

B1) Windmills (2x8-12ps)

B2) Core Twists (2x8-12ps)

C1) SB Rollouts (2x8-12)

C2) Reverse Hypers (2x8-12)

D) Windshields (2x5-8ps)

There will be 60 second rest between 1) and 2) exercises and 120 second rest between 2) back to 1) exercises.