30 DAY TRAINING PROGRAM

This 30 Day Training Program is designed to set you up for the best
results, and transPHORMation possible. To achieve the transPHORMation
you want, you will be performing compound movements, movements
that require you to use multiple muscle groups at once, and cardio.

During a weeks time you will perform 5 different workouts with an

optional 6th workout. These five workouts are laid out to be completed
Monday thru Friday. If for an unforeseen reason you have to miss a day,
do NOT stress about it. Simply perform the workout that you missed
the next day. What’s most important is that you complete your 5 days
of training, every week. For example, if you complete Mondays workout
but miss Tuesday. No worries, Tuesday just became your Rest Day. On
Wednesday, perform Tuesdays workout, etc.

As an advanced lifter, you know that a program only works, if you do.
Simply “going through the motions” of each exercise will not lead to the
results you want. You will need to be focused and train with intensity to
push your body. You will sweat. You will be out of breathe. You will be
uncomfortable ... but you will earn the results!

For your reps, there is a small range that you want to land within. To find
the appropriate weight to land in these rep ranges for each exercise, it
will take a little bit of trial and error. Therefore, we suggest starting off
with a little lighter weights. If you get to the top end of the rep range
(10 for 8-10), end the set there and slightly increase the weight on your
next set. As you get further along in the program, you will want to select
weights that make your last 2-3 reps challenging and you end your set
with in the prescribed rep ranges.
It does not matter so much where you start ... what matters is that you
work to push your body more by adding weight, or reps while staying
within the rep ranges, and maintaining proper form. Pushing your body
is where the results come from! You are already in the gym, so you
might as well use that time wisely and make it as effective as possible by
putting in the work.

This Training Program takes up a very small portion of your day.

Everything else in your life will be there when you get done. So focus on
the training, put forth your best effort, and earn the results you want!

WARM UP
It is important to perform a warm up set to begin each new exercise.
Your warm up sets should include 20-30 reps performed with very little
to no weight at a controlled speed, practicing proper form.

For example: Before starting your 3 sets of Back Squats, do a warm

up set of Back Squats using very little or no weight for 20 to 30 reps.
Then do your 4 sets of Back Squats and move on to Leg Press. Before
beginning the 4 sets of Leg Press, perform a warm up set with very little
to no weight for 20-30 reps. Then begin your 4 sets of Leg Press. When
finished move on to the next exercise, performing a warm up set before,
and repeat this for each exercise.
 Monday
Exercise Weight
Back
Back Squat
Squat 4
4 sets
sets of
of 8
10toto1012 ________
Leg
Leg Press
Press 4
4 sets
sets of
of 8
25toto1030 ________
Walking
Walking Lunges
Lunges 4
4 sets
sets of
of 8
10toto1012 ________
Seated
StraightHamstring Curls
Leg Deadlift 4
4 sets
sets of
of 8
10toto1012 ________
Seated Leg Extensions 4 sets of 8
10toto1012 ________
Cardio 30 Minutes ________

Notes:
 Tuesday
Exercise Weight
Dumbbell
Barbell Military
Military Press
Press 4
4 sets
sets of
of 10 to10
8 to 12 ________
Side Dumbell
Side DumbbellLateral
Lateral Raise
Raise 4
4 sets
sets of
of 10 to10
8 to 12 ________
Machine Overhead
Machine Overhead Press
Press 4
4 sets
sets of
of 10 to10
8 to 12 ________
Reverse
Bent Pec
Over Deck
Rear Fly
Delt Raise 4
4 sets
sets of
of 10 to10
8 to 12 ________
Side
Air Planks
Bike 4 sets of
3 sets of 60 sec. each________
30 Secs side
Weighted Sit Ups
Situps 4 sets of
3 sets of 15
15 ________
Russian Twist
Russian Twist 3
3 sets
sets of
of 30
15

2
Notes:
 Wednesday
Monday
Exercise Weight
Deadlifts
Back Squat 4 sets
4 4sets
sets
ofof
812
of
to
to
10 810
10to
15
to 10
to1212 ________
Dumbell
Leg Press
Barbell BentOver
Bent OverRow
Row 4
3 sets
4 4sets
sets
ofof
825
of
to
10 810
to
to
10
to 10
to12
30 12 ________
Seated
Walking
One ArmCable
LungesRows
Seated Cable Rows 4 sets
4 4sets
sets
ofof
812
of
to
to
10 810
to
15
to
10 10
to1212 ________
Cable
SeatedPull
StraightHamstring
Down
Pulldown
Leg Curls
Deadlift 4 sets
4 4sets
sets
ofof
812
of
to
10
to810
to
to
10 10
to12
15 12 ________
Reverse
Seated Leg
Close
Extensions
close Grip Pull
Grip 4 sets
Pull Down
Down 4 4sets
sets
ofof
812
of
to
10
to810
to
to
10 10
to12
15 12 ________
Cardio
Cardio 30 Minutes
3030min.
5 sets Minutes
of ________
-30 Seconds High Intensity
-30 Seconds Low Intensity

Notes:
 Thursday
Tuesday
Exercise Weight
Exercise
Incline
Incline
DumbbellBarbell
DumbbellPress
Military Press
Press 44 sets
sets of
of 810
10to 1210
to
to 12
12 15
to
Weight
________
Flat Dumbell
Decline
Incline
Barbell FlyPress
Dumbbell
Dumbbell
Military
Fly
Fly 44 sets
sets of
of 8of
4 sets 15to
10 81210
to
to 20
to1210
to 15 ________
________
Flat Barbell
Side Dumbbell
Dumbell Bench Raise 44 sets
Bench
Lateral sets of
of 8of
4 sets 10toto
81210
toto1210
12
to 15 ________
________
Press 44 sets of
of 8of
Pec DeckOverhead
Fly sets 15to
10 1210
to
to 1210
20
to 15 ________
Machine 4 sets 8 to ________
Seated
Sit
BentUps CalfRear
Over RaiseDelt Raise 44 sets
Raises sets of
of 8
4 sets 3oftoto
8to10
10sets to12
12
of10
15 ________
________
Standing
Russian
Air Calf Raise
Bike Twist Raises 44 sets
sets of
of 8
3 sets 10
20
3ofto to1030
sets
30 12
of 15
Secs ________
________
Ball Crunches
Situps 44 sets
sets of
of 8of
3 sets 10
20to to1025
15 12 ________
________
HangingTwist
Russian Leg Raises 44 sets
sets of
3 sets 8of
10to
of 10 to10
to
15
12
12 ________
Plank
Planks 34Sets
sets of
of 30
60 Secs
60 Seconds ________

Notes:
 Friday
Friday
Exercise Weight
Exercise
Standing EZ
Standing EZ Bar
Bar Curl
Curl 44 setssetsofof 812to
12toto10
15 15
Weight
________
Tricep
Tricep DipEZ Bar Curl
Dip
Standing 44
4 sets
setssetsofof
of 8 12
812to
tototo 15 15
10
10 ________
________
Alt Dumbell
Reverse
Tricep GripHammer
Dip Curl Curl 44
4 sets
setssetsofof
of 8 12
812to
tototo 15 15
10
10 ________
________
Cable Tricep Push
Push Down 4 4 sets of12to
12toto 15 15
Cable TricepHammer
Alt Dumbell Down
Curl 4 sets
sets of of 8 8 to 10
10 ________
________
Preacher Curl 4 4 sets of12to
12toto 15 15
Preacher Curl
Cable Tricep Push Down 4 sets
sets of of 8 8 to 10
10 ________
________
Cable Rope Tricep
Tricep Ext. 4 4 sets of12to
12toto 15 15
Cable Rope
Preacher Curl Ext. 4 sets
sets of of 8 8 to 10
10 ________
________
Cardio
Cardio (HIIT)Tricep Ext.
Cable Rope 5 30
30
4 sets
sets
Minutes
Minutesof 8 to 10
of ________
________
-30 Seconds High Intensity
Cardio 30 Minutes
-30 Seconds Low Intensity ________
Notes:
Notes:
 Saturday(Optional)
Exercise
Stairmill
Stairmill 30
45 minutes
Minutes

Sunday
Rest day
Notes: