Typically, I would either perform the workout with the member, lead them through it, or they would just go through it alone. It was all a matter of their personal preference,

1. Muscular Fitness:
This program is constructed to train John Doe 5 days a week, up to 80 minutes a day. Begin
each workout with a light 3-5 min jog/bike/etc as a warm up. Choose 2-3 days to do some form
of cardio for about 30 minutes.
BB= Barbell DB= Dumb bell
Monday (Shoulders)
Exercise Recovery
Name of exercise # of
sets
#of
reps
Amount of weight in pounds/
intensity
Amount of time
Arm circles 2 60 sec No weight or use 5lbs DBs Rest 30-60 seconds
DB shoulder press 1 15-20 Close to failure Rest 60-90 seconds
DB shoulder press 1 8-12 Last rep at failure Rest 90 seconds
DB shoulder press 1 6-8 Last rep at failure Rest 2 minutes
DB Seated bent arm
lateral shoulder
raises
(superset with DB
lateral shoulder
raises)
3 8-15
8-12
Close to failure
10-15lbs
Rest 1-2 minutes
Side-Front-Side
raises
3 10 Last rep should be at failure Rest 60-90 seconds
Arm Circles 3 60 sec No weight or use 5 lbs DBs Rest 30-60 seconds
DB shoulder Press 1 10-15 Last rep at failure Rest 60 seconds
DB shoulder Press
(superset with DB
lateral shoulder
raises)
3 8-12
10-12
25-35 lbs DBs
8-15 lbs DBs
Rest 2 minutes between
each super set
Scarecrows 2 10-15 10-20 lbs DBs Rest 60 seconds
DB Shoulder shrugs
Dropset of 3
3 Until
failure
Start heavy and move down
(e.g. 45 lbs35 lbs 25 lbs)
Rest 2 minutes after 3 sets
Table 1. A superset is when an exercise is performed immediately after its predecessor without
rest.

2. Tuesdays (Legs)
Exercise Recovery
Name of Exercise # of
sets
# of reps Amount of weight in
pounds/intensity
Amount of time
Wall sit 2 45-90 seconds Body weight (no added
weight)
90 seconds
Leg Press 1 10-15 Last rep should be at
failure
2 minutes
Leg Press 1 6-8 Failure 3 minutes
Leg press 1 3-5 Failure 3 minutes
DB Lunges (right
leg)
3 10 Use 2 heavy DBs 60-90 seconds
DB Lunges (left
leg)
3 10 Use 2 heavy DBs 60-90 seconds
Leg curl machine
(right leg)
3 8-12 Last rep should be at
failure
60-90 seconds
Leg curl machine
(left leg)
3 8-12 Last rep should be at
failure
60-90 seconds
Seated leg
extension machine
(right leg)
3 8-12 Last rep should be at
failure
60-90 seconds
Seated leg
extension machine
(left leg)
3 8-12 Last rep should be at
failure
60-90 seconds
Calf raises 2-3 40 Use body weight or a
DB
90-120 seconds

3. Wednesday (Back)
Exercise Recovery
Name of Exercise # of
sets
# of reps Amount of weight in
pounds/intensity
Amount of time
Pull ups (wide grip) 1 15-20 Enough resistance to make
this failure
1-2 minutes
Pull ups (wide grip) 3 8-12 Enough resistance to make
this failure
60-90 seconds
BB Bent over rows 1 15-20 Failure 1-2 minutes
BB Bent over rows 3 8-12 Failure 60-90 seconds
Lat pull downs 1 15-20 Failure 60-90 seconds
Lat pull downs 3 8-12 Failure 60-90 seconds
Low back extension
on roman chair
2 15-30 sec Body weight 60-90 seconds
Low back extension
on roman chair
3 8-15 Body weight or a hugging a
BB plate (25-45 lbs)
60-90 seconds
DB one arm
rows(renegade rows)
3 left
3 right
6-12 35-45 lbs DB 60-90 seconds (or
alternate)
Row machine 1 All out 300 meters 2 minutes
Thursday (Chest & Abs)
Exercise Recovery
Name of Exercise # of
sets
# of reps Amount of weight in
pounds/intensity
Amount of time
Push ups 5 10-20 Body weight 30-60 seconds
DB bench press 1 15-20 Failure 60-90 seconds
DB bench press 3 8-12 Failure 60-90 seconds
DB incline bench press 3 8-12 Failure 90 seconds
Chest fly machine 2 8-12 Last reps should be a
struggle
60-90 seconds
Chest fly machine 3 15-20 Failure 60-90 seconds
Push ups 3 All out 10 seconds on 10 off 10 seconds
*Body bar crunch
twists
2 45-60
seconds
Use a body bar 60-90 seconds
Mason twists 2 45-60
seconds
Body weight or medicine ball 60-90 seconds
Straight leg lifts (6
inches)
3 Hold 20 seconds on, 10 off 1-2 minutes
Palm over knee half
crunch
(superset with
penguins)
3 30 sec
30 sec
All out for 60 seconds 1-2 minutes
*You can do additional ab exercises if these don’t tickle your fancy.

4. Friday (Arms)
Exercise Recovery
Name of Exercise # of
sets
# of reps Amount of weight in
pounds/intensity
Amount of time
DB Bicep curls
(alternating arm per
rep)
1 24-28 15-25 lbs 60-90 seconds
Tricep extension
machine
1 15-20 50-70 lbs 60-90 seconds
DB Incline Bench
bicep curls
3 10-16 15-25 lbs 60-90 seconds
Skull crushers 3 8-12 Last rep should be at
failure
90 seconds
Preacher curls
machine
3 8-12 Last rep should be at
failure
90 seconds
Hanging dead mans 5 Hold until
failure
Body weight 1-2 minutes
DB bicep curls
Superset with cable
tricep pulldowns
3 Until failure
Until failure
12.5-20 lbs DBs
25-45 lbs
2 minutes after
each superset
*Leg press
(superset with jump
squats)
5 20,15,15,10+8^
20,15,15,10
Last rep at failure
Body weight
1 minute
Leg extensions 5 20,15,15,10+8 Last rep at failure 1 minute
Hamstring curls 5 20,15,15,10+8 Last rep at failure 1 minute
*Additional brief leg workout below if you would like to train legs twice a week.
^10+8 is a drop set. Perform 10 reps and immediately drop the weight and perform 8more reps