** Please do NOT use the information found here as a blueprint for yourself. My macro splits, calories, and training regimen are set up with many, many factors in mind. Your routine needs to be configured based on YOUR own personal goals (short term and long term). Do not begin any diet or training program without speaking to your physician or other health care provider. **
** REVERSE DIET **
Day 1:
STRENGTH TRAINING- Back & Bicep’s
Bicep’s: 4×10 alternating dumbbell curls, 4×10 incline hammer curls, 3×10 overhead cable curl, 3×10 standing barbell reverse curl, 2x 21’s till failure
Back: 3×8 pull ups, 4×10 dumbbell rows, 4×12 back extension, 4×10 wide grip lat pull downs, 4×10 seated rows
CARDIO- none
Day 2:
STRENGTH TRAINING- Shoulders
3×6 dumbbell military press, 3×10 dumbbell bent over flyes, 3×10 single arm cable lateral raise, 2x front plate raises
CARDIO- 20 minutes of interval sprints on treadmill/5 minute cool down on row machine
Day 3: REST DAY
Day 4:
STRENGTH TRAINING- Tricep’s & Quick Abs
Tricep: 4×6 cable rope pull downs superset with 4×8 cable rope overhead extension, 4×6 tricep pushdowns, 4×6 kick backs, 4×10 assisted dips
Abs: 4x cable crunch till failure, 4×20 plate side bends, 4x jack knife sit up till failure, 4x till failure flat bench lying leg raise, 4×15 Russian twists
CARDIO- none
Day 5:
STRENGTH TRAINING- Legs with emphasis on glute’s and hamstrings
4×6 leg press, 4×5 sumo squats, 4×5 straight leg dead lifts, 4×5 glute bridge, 4×5 lying leg curl
CARDIO- none
Day 6: REST DAY
Day 7:
STRENGTH TRAINING- Abs
3×15 cable pull downs, 3×15 vertical chair knee raise, 3×15 hanging twists, 3×20 decline crunch, 3×15 side plank hip lifts
CARDIO- 25 minute interval sprints on treadmill including warm up and cool down
Day 8:
STRENGTH TRAINING- Shoulders
4×5 Arnold press, 4×5 reverse machine flyes, 4×5 seated machine military press (facing machine), 4×5 side cable raises, 4×5 front delt raise
CARDIO- none
Day 9:
STRENGTH TRAINING- Legs
4×5 barbell squats, 4×10 calf press on leg press machine, 4×5 leg extension, 4×5 machine step ups, 4×8 seated calve raises
CARDIO- none
Day 10:
STRENGTH TRAINING- Upper Body
5×5 seated military press, 5×5 bench press, 5×5 dumbbell bicep curl, 5×5 triceps cable pull down, 4×8 delt raises, 4×8 hammer curls, 4×8 triceps kick backs
CARDIO- none
Day 11:
STRENGTH TRAINING- Lower Body
5×5 leg press, 5×5 straight leg dead lifts, 4×15 standing calve raises, 4×8 leg extension, 4×8 standing hamstring curl, 4×15 seated calve raises
CARDIO- none
Day 12:
STRENGTH TRAINING- Abs
CARDIO- NONE
Day 13:
STRENGTH TRAINING- Upper Body
4×8 neutral grip pull ups, 4×8 seated row, 4×8 dumbbell curls, 4×8 lat pull downs, 4×8 incline dumbbell curl
CARDIO- 25 minute interval sprints on treadmill including warm up
Day 14:
STRENGTH TRAINING- Lower Body
4×8 squats, 4×10 lunges, 4×15 calve raises, 4×8 leg extension, 4×8 seated leg curls, 4×15 hip abductor (inner)
CARDIO- NONE
Day 15:
STRENGTH TRAINING- Upper Body
4×8 dumbbell military press, 4×8 dumbbell bench press, 4×8 skull crushers, 4×8 upright rows, 4×8 rear delt flyes, 4×8 tricep pull downs
CARDIO- 20 minutes of interval sprints on treadmill/5 minute cool down on row machine
Day 16: REST DAY
Day 17:
STRENGTH TRAINING- Upper Body
5×5 seated overhead press, 5×5 flat bench press, 5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 bent over rear delt flyes, 4×8 barbell bicep curls, 4×8 dips
CARDIO- 20 minutes of interval sprints on treadmill/5 minute cool down on row machine
Day 18:
STRENGTH TRAINING- Lower Body
5×5 straight leg dead lifts, 5×5 leg press, 4×8 lying hamstring curl, 4×8 smith machine lunges, 4×15 smith machine calve raises, 4×8 seated leg extension
CARDIO- NONE
Day 19:
STRENGTH TRAINING- Upper Body
4×8 neutral grip pull ups, 4×8 seated row, 4×8 dumbbell curls, 4×8 lat pull downs, 4×8 incline dumbbell curl
CARDIO- NONE
Day 20:
STRENGTH TRAINING- Lower Body
4×8 squats, 4×10 Bulgarian split lunges, 4×15 seated calve raises, 4×8 high step ups, 4×8 seated leg curls, 4×15 side lunges
CARDIO- NONE
Day 21: REST DAY
Day 22:
STRENGTH TRAINING- Lower Body
4×15 walking lunges, 4×15 sumo squats, 4×15 side leg lifts, 4×10 high step ups
CARDIO- 25 minutes of interval sprints on treadmill
Day 23:
STRENGTH TRAINING- NONE
CARDIO- HIIT (45 seconds EACH side jump lunges, burpees, jump rope, and bench dips/1 minute rest between each circuit)
Day 24: REST DAY
Day 25: REST DAY
Day 26:
STRENGTH TRAINING- Lower Body
5×5 squats, 5×5 leg press superset with 4×15 calf press, 4×8 lying hamstring curl, 4×8 Bulgarian split lunges, 4×10 hip abductor
CARDIO- NONE
Day 27: (THANKSGIVING)
STRENGTH TRAINING- Upper Body
5×5 military press, 5×5 flat bench press, 5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 plate raises, 4×8 concentration bicep curl, 4×8 single arm tricep extension
CARDIO- NONE
Day 28: REST DAY
Day 29:
STRENGTH TRAINING- Upper Body
4×8 dumbbell military press, 4×8 bench press, 4×8 skull crushers, 4×8 close grip bench press, 4×8 rear delt flyes, 4×8 side delt raises
CARDIO- 25 minutes of interval sprints on treadmill
Day 30:
STRENGTH TRAINING- Abs
4×15 roll outs, 4×15 side bends, 4×15 reverse crunches, 4×15 exercise ball roll outs
CARDIO- none
Day 31:
STRENGTH TRAINING- Lower Body
5×5 sumo dead lifts, 5×5 leg press superset with 4×15 calf press, 4×8 seated hamstring curl, 4×10 reverse hip abductor, 4×8 leg extension
CARDIO- NONE
Day 32:
STRENGTH TRAINING- Upper Body
5×5 military press, 5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 plate raises, 4×8 hammer curls, 4×8 tricep kick backs
CARDIO- NONE
Day 33: REST DAY
Day 34:
STRENGTH TRAINING- Upper Body
4×8 neutral grip pull ups, 4×8 chest supported row, 4×8 alternating incline dumbbell curls, 4×8 barbell pull-overs, 4×8 concentration curls,
CARDIO- 15 minutes HIIT interval on stairmaster/5 minute cool down on row machine
Day 35:
STRENGTH TRAINING- Lower Body
4×8 deep squats, 4×8 leg press superset with 4×15 calf press, 4×10 hip abductor, 4×15 hip thrusts, 4×10 Bulgarian split lunges, 4×15 seated calve press
CARDIO- NONE
Day 36:
STRENGTH TRAINING- Upper Body
4×8 dumbbell military press, 4×8 bench press, 4×8 skull crushers, 4×8 lateral delt raises, 4×8 tricep cable pull downs
CARDIO- 25 minutes of interval sprints on treadmill
Day 37: REST DAY
Day 38:
STRENGTH TRAINING- Lower Body
5×5 sumo dead lifts, 5×5 leg press superset with 4×15 calf press, 4×8 laying hamstring curl, 4×10 hip abductor, 4×8 leg extension, 4×8 cable kick backs
CARDIO- NONE
Day 39:
STRENGTH TRAINING- Upper Body
5×5 military dumbbell press, 5×5 dumbbell curl, 5×5 tricep cable pull down, 4×8 plate raises, 4×8 bicep curl bar, 4×8 tricep kick backs
CARDIO- NONE
Day 40: REST DAY
Day 41:
STRENGTH TRAINING- Upper Body
4×8 neutral grip pull ups, 4×8 seated row, 4×8 alternating incline dumbbell curls, 4×8 dumbbell rows, 4×8 bicep curls (curl bars)
CARDIO- NONE
Day 42:
STRENGTH TRAINING- Lower Body
4×10 deep squats, 4×8 sumo dead lifts, 4×10 hip abductor, 4×15 seated calve press, 4×10 leg extension
CARDIO- NONE
Day 43:
STRENGTH TRAINING- Upper Body
4×8 overhead shoulder press, 4×8 incline bench press, 4×8 skull crushers, 4×8 lateral delt raises, 4×8 tricep cable pull downs
CARDIO- HIIT sprints on hills by my house
Day 44: REST DAY
Day 45:
STRENGTH TRAINING- Lower Body
5×5 deep squats, 5×5 leg press superset with 4×15 calf press, 4×10 hip thrusters, 4×10 Bulgarian split lunges, 4×10 leg extensions, seated calve raises
CARDIO- NONE
Day 46:
STRENGTH TRAINING- NONE
CARDIO- 15 interval sprints on hills outdoors
Day 47: REST DAY (SICK)
Day 48: REST DAY (SICK)
Day 49: REST DAY (SICK)
Day 50: REST DAY (RECOVERING)
Day 51: REST DAY (RECOVERING)
Day 52: REST DAY (RECOVERING)
Day 53:
STRENGTH TRAINING- Lower Body
4×10 deep squats, 4×10 leg press superset with 4×15 calf press, 4×10 glute kick backs, 4×10 Bulgarian split lunges, 4×10 leg extensions, seated calve raises
CARDIO- NONE
Day 54: CHRISTMAS EVE (NO TRAINING/NO TRACKING)
Day 55: CHRISTMAS DAY (NO TRAINING/NO TRACKING)
Day 56: STOMACH FLU
Day 57: STOMACH FLU
Day 58: RECOVERY
Day 59: RECOVERY
Day 60:
STRENGTH TRAINING- Lower Body
4×10 deep squats, 4×10 leg press superset with 4×15 calf press, 4×10 glute kick backs, 4×10 Bulgarian split lunges, 4×10 leg extensions, seated calve raises
CARDIO- NONE
Day 61: NEW YEARS EVE (NO TRAINING/NO TRACKING)
Day 62: NEW YEARS DAY
Day 63:
STRENGTH TRAINING- Upper Body
4×8 overhead press (machine-reverse seated), 4×10 dumbbell curls, 4×8 skull crushers, 4×8 side delt raises, 4×10 concentration curls, 4×8 tricep cable pull downs
CARDIO- NONE
Day 64: REST DAY
Day 65:
STRENGTH TRAINING- Lower Body
4×8 squats, 4×10 sumo dead lifts, 4×10 walking lunges, 4×10 glute cable kick backs, 4×10 leg press (laying on side to hit glutes), 4×15 seated calves
CARDIO- NONE
Day 66: REST DAY
Day 67:
STRENGTH TRAINING- Upper Body
4×8 overhead press, 4×8 seated row, 4×8 neutral grip pull ups super set with 4×10 back extension, 4×10 dumbbell curl, 4×10 rear delt flyes
CARDIO- NONE
Day 68:
STRENGTH TRAINING- Lower Body
4×8 deep squats, 4×8 leg press superset with 4×15 calf press, 4×10 leg extensions, 4×15 seated calve raises, 4×15 walking lunges, 4×10 seated hamstring curl
CARDIO- NONE
Day 69: REST DAY
Day 70:
STRENGTH TRAINING- Upper Body
4×8 military dumbbell press, 4×10 dumbbell curls, 4×8 skull crushers, 4×8 side delt raises, 4×10 concentration curls, 4×8 tricep cable pull downs
CARDIO- NONE
Day 71: REST DAY
Day 72:
STRENGTH TRAINING- Lower Body
4×8 squats, 4×10 sumo dead lifts, 4×10 Bulgarian split lunges, 4×10 leg press (laying on side to hit glutes), 4×15 seated calves super set with 4×15 box jumps, 4×10 high step ups, 4×15 standing calve raises.
CARDIO- NONE
Day 73: REST DAY
Day 74:
STRENGTH TRAINING- Upper Body
5×5 overhead press, 5×5 flat bench press, 4×8 dumbbell curls, 4×8 triceps cable pull downs, 4×10 rear felt flyes, 4×8 incline alternating dumbbell curls, 4×8 dips
CARDIO- NONE
** CUTTING DIET BEGINS **
Day 75:
STRENGTH TRAINING- Lower Body
5×5 deep squats, 5×5 leg press super set with 4×10 calf press, 4×8 leg extensions, 4×10 laying hamstring curl, 4×8 barbell lunge, 4×10 single legged dead lift, 4×10 hip thrusters, 4×20 donkey calf raises
CARDIO- NONE
Day 76:
STRENGTH TRAINING- Abs
4×15 cable crunches, 4×15 side bends, 4×15 torso rotation machine, 4×15 decline reverse crunch, 4×15 bottoms up
CARDIO- 20 minute sprint intervals on treadmill
Day 77:
STRENGTH TRAINING- Upper Body
4×8 neutral grip pull ups, 4×8 T-Bar row, 4×10 back extension, 4×10 lateral dumbbell raises, 4×10 lat pull downs, 4×10 rear delt flyes
CARDIO- NONE
Day 78: REST DAY
Day 79:
STRENGTH TRAINING- Upper Body
5×5 flat bench press, 5×5 shoulder press, 4×8 dumbbell bicep curl, 4×10 tricep cable pull down, 4×10 side delt raises, 4×10 bicep curl bar, 4×10 tricep kick back extensions
CARDIO- NONE
Day 80:
STRENGTH TRAINING- Lower Body
CARDIO- 5×5 sumo dead lifts, 5×5 leg press, 4×10 seated calve raises, 4×15 glute bridge, 4×10 Bulgarian lunges, 4×8 leg extension, 4×8 standing hamstring curl
Day 81:
STRENGTH TRAINING- Abs
CARDIO- 20 minute sprint intervals on treadmill
Day 82:
STRENGTH TRAINING- Upper Body
4×8 neutral grip pull ups, 4×10 back extension, 4×8 dumbbell bicep curl, 4×10 pull overs (using a 40 pound barbell), 4×8 incline curl, 4×10 lat pull downs
CARDIO- NONE
Day 83:
STRENGTH TRAINING- Lower Body
4×8 squats, 4×10 leg press, 4×15 standing calve raises, 4×10 walking lunges, 4×10 seated hamstring curl, 4×15 hip abductor, 4×12 step ups
CARDIO- NONE
Day 84: REST DAY
Day 85: REST DAY
Day 86:
STRENGTH TRAINING- Lower Body
4×8 squats, 4×10 sumo squats, 4×10 cable kick backs, 4×10 seated leg press, 4×10 seated hamstring curl, 4×10 calve raises (on leg press)
CARDIO- NONE
Day 87:
STRENGTH TRAINING- Shoulders
4×8 dumbbell military press, 4×8 lateral delt raises, 4×10 upright rows, 4×10 bent over rear delt flyes, 4×10 plate raises
CARDIO- NONE
Day 88:
STRENGTH TRAINING- Abs
CARDIO- 25 minutes HIIT on Crossramp machine
Day 89: REST DAY
Day 90:
STRENGTH TRAINING- Arms
4×10 barbell curl superset with 4×10 skull crushers, 4×8 dumbbell curl superset with 4×10 cable pull downs, 4×10 concentration curls superset with 4×8 dips
CARDIO- 25 minutes HIIT on stair master
Day 91: REST DAY (SICK)
Day 92: (still recovering)
STRENGTH & CARDIO: Quick HIIT circuit 4×10 bench press, 4×15 goblet squats, 4×15 mountain climbers, 4×15 jump squats
Day 93:
STRENGTH TRAINING- Lower Body
5×5 squats, 5×5 sumo dead lifts, 4×10 walking lunges, 4×10 leg press super set with calve raises, 4×8 laying hamstring curl, 4×10 leg press (turned on side to hit glutes)
CARDIO- NONE
Day 94:
STRENGTH TRAINING- Upper Body
5×5 military press, 5×5 bench press, 4×8 dumbbell curl, 4×8 wide grip barbell curl, 4×8 triceps kick backs, 4×8 dips, 4×8 upright row, 4×8 plate raises
CARDIO- 20 minutes on Crossramp with 5 minute cool down on row machine
Day 95: REST DAY
Day 96:
STRENGTH TRAINING- lower body
4×10 squats, 4×10 leg press, 4×15 seated calve raises, 4×10 walking lunges, 4×10 leg press (laying on side), 4×10 leg extension, 4×16 standing calve raises
CARDIO- none
Day 97:
STRENGTH TRAINING- upper body
4×8 neutral grip pull ups, 4×8 T-Bar row, 4×10 back extension, 4×10 seated row, 4×10 lat pull downs, 4×10 rear delt flyes, 4×10 lateral raises
CARDIO- 20 minute HIIT on stairmaster
Day 98: REST DAY
Day 99:
STRENGTH TRAINING- upper body
5×5 bench press, 5×5 push press, 4×8 alternating dumbbell curls, 4×8 hammer curls, 4×8 lateral delt raises, 4×8 upright row, 4×8 rear delt flyes
CARDIO- 20 minute HIIT on stair master plus 5 minute cool down on rowing machine
Day 100:
STRENGTH TRAINING- lower body
4×10 squats, 4×15 goblet squats, 4×15 standing calve raises, 4×10 leg press, 4×10 leg extension, 4×15 hip abductor, 4×10 laying hamstring curl
CARDIO- none
Day 101: REST DAY
Day 102:
STRENGTH TRAINING- upper body
4×10 neutral grip pull ups, 4×10 seated row, 4×10 T bar row, 4×10 dumbbell row, 4×10 dumbbell curl, 4×10 wide grip barbell curl, 4×10 preacher curl
CARDIO- 20 minute HIIT intervals on the cross ramp
Day 103:
STRENGTH TRAINING- upper body
4×10 flat bench press, 4×10 dumbbell press, 4×10 skull crushers superset with close grip barbell press, 4×10 tricep cable pull downs, 4×10 triceps kick backs
CARDIO- 20 minute HIIT intervals on the stair master
