Intensity 101 6 Week Transformation
By Jim Stoppani
Intensity Workout Week 1
Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown
Weight 50% 10 RM 10 RM (from test) 10 RM
Sets/Reps Rest 10/10 60 sec.
3*/to failure
60 sec.
Exercise Squat HIIT 100’s Squat
Sets/Reps Rest 10/10 60 sec.
Leg Press
Weight 50% 10 RM 10 RM (from test) 10 RM
Leg Extension
15 RM
60 sec.
3/to failure
60 sec.
15 RM
3/to failure
60 sec.
Leg Curl
15 RM
50% 10 RM 10 RM (from test) 10 RM
10/10
60 sec.
3*/to failure
60 sec.
Triceps Pressdown Triceps Pressdown
3/to failure
60 sec.
Lying Triceps Extensions
50% 10 RM 10 RM (from test) 15 RM
3/to failure
60 sec.
Standing Calf Raise Standing Calf Raise
15 RM
Reverse Crunch Crunch
body weight^ body weight^
10/10 60
sec.
10/10
60 sec.
Seated Calf Raise
Dead/Curl/ Press
light dumbbells
10/10
60 sec.
Kettlebell Swing
50% 10 RM 10 RM (from test) 15 RM
light kettlebell#
3*/to failure
60 sec.
3/to failure 3/to failure 3/to failure
60 sec.
10/10
60 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
60 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
60 sec.
60 sec.
Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms
Chest, Back, Abs
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise
Weight 50% 10 RM
Exercise Bench Press HIIT 100’s Bench Press
Sets/Reps 10/10
Rest 60 sec.
10 RM (from test) 10 RM
3*/to failure 60 sec.
3/to failure
60 sec.
15 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 15 RM
Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM
3*/to failure 60 sec.
10/10
60 sec.
3*/to failure 60 sec.
3/to failure
10/10
60 sec.
60 sec.
Weight 50% 10 RM
Sets/Reps 10/10
Rest 50 sec.
10 RM (from test) 10 RM
3*/to failure
60 sec.
3/to failure
60 sec.
15 RM
3/to failure
60 sec.
50% 10 RM 10 RM (from test) 10 RM
10/10
50 sec.
3*/to failure
60 sec.
3/to failure
&
15 RM
3/to failure
60 sec.
Reverse Crunch Crunch
body weight^ body weight^
10/10
50 sec.
10/10
50 sec.
Dead/ Curl/Press
light dumbbells
10/10
50 sec.
ReverseGrip Incline Bench Press Incline Dumbbell Flye Wide-Grip Pulldown Wide-Grip Pulldown One-Arm Dumbbell Bent-Over Row ReverseGrip Pulldown
3*/to failure 60 sec.
10/10
60 sec.
Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves
Shoulders, Traps, Biceps, Forearms
Exercise Squat HIIT 100’s Squat
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye
Weight 50% 10 RM
Sets/Reps 10/10
Rest 50 sec.
10 RM (from test) 10 RM
3*/to failure
60 sec.
3/to failure
&
15 RM
3/to failure 60 sec.
Dumbbell Shru g Dumbbell Shrug
50% 10 RM 10 RM (from test)
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 15 RM
Dumbbell Lunge Leg Extension Romanian Deadlift
Weight 50% 10 RM
Sets/Reps Rest 10/10 50 sec.
10 RM (from test) 10 RM
3*/to 60 sec. failure 3/to failure 60 sec.
15 RM
3/to failure 60 sec.
15 RM
3/to failure 60 sec.
Triceps 50% 10 RM 10/10 50 sec. Pressdown Triceps 10 RM 3*/to 60 sec. Press(from test) failure down Cable 15 RM 3/to failure 60 sec. Overhead Triceps Extension Standing 50% 10 RM 10/10 50 sec. Calf Raise Standing 10 RM 3*/to 60 sec. Calf Raise (from test) failure Seated 15 RM 3/to failure 60 sec. Calf Raise Kettlebell light kettleSwing bell#
10/10
50 sec.
Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM
10/10
50 sec.
3*/to failure
60 sec.
10/10
50 sec.
3*/to failure
60 sec.
3/to failure
&
10/10
50 sec.
3*/to failure
60 sec.
10/10
50 sec.
Intensity Workout Week 2
Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves
Chest, Back, Abs
Exercise Weight Sets/Reps Rest Bench 50% 10 RM 10/10 40 sec. Press HIIT 100’s Bench 10 RM 3*/to 60 sec. Press (from test) failure Dumbbell 10 RM 3/to failure 60 sec. Incline Press Cable 15 RM 3/to failure 60 sec. Crossover
Exercise Squat HIIT 100’s Squat
Weight 50% 10 RM 10 RM (from test)
Leg Press Leg Extension Leg Curl
Wide-Grip 50% 10 RM 10/10 Pulldown Wide-Grip 10 RM 3*/to Pulldown (from test) failure Barbell 10 RM 3/to failure Bent-Over Row Straight15 RM 3/to failure Arm Pulldown Reverse Crunch Crunch
Dead/ Curl/ Press
body weight^ body weight^ light dumbbells
40 sec. 60 sec. 60 sec.
60 sec.
10/10
40 sec.
10/10
40 sec.
10/10
40 sec.
Sets/Reps 10/10
Rest 40 sec.
3*/to failure
60 sec.
10 RM 15 RM
3/to failure 3/to failure
60 sec. 60 sec.
15 RM
3/to failure
60 sec.
Triceps Pressdown Triceps Pressdown Lying Triceps Extensions
50% 10 RM
10/10
40 sec.
10 RM (from test) 15 RM
3*/to failure
60 sec.
3/to failure
60 sec.
Standing Calf Raise Standing Calf Raise
50% 10 RM 10 RM (from test) 15 RM
10/10
40 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
40 sec.
Seated Calf Raise Kettlebell Swing
light kettlebell#
Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise
Weight 50% 10 RM
Sets/Reps 10/10
Rest 40 sec.
10 RM (from test) 10 RM
3*/to failure
60 sec.
3/to failure
60 sec.
15 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
40 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 15 RM
10/10
40 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
40 sec.
3*/to failure
60 sec.
Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl
Dumbbell Cleans
50% 10 RM 10 RM (from test) 50% 10 RM
10/10
40 sec.
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press
Weight 50% 10 RM
Sets/Reps 10/10
Rest 40 sec.
10 RM (from test) 10 RM
3*/to failure
60 sec.
3/to failure
60 sec.
15 RM
3/to failure
60 sec.
WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown
50% 10 RM
10/10
40 sec.
10 RM (from test) 10 RM
3*/to failure
60 sec.
3/to failure
&
15 RM
3/to failure
60 sec.
Reverse Crunch Crunch
body weight^ body weight^
10/10
40 sec.
10/10
40 sec.
Dead/ Curl/ Press
light dumbbells
10/10
40 sec.
ReverseGrip Incline Bench Press Incline Dumbbell Flye
Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves
Exercise Weight Sets/Reps Rest Squat 50% 10 RM 10/10 40 sec. HIIT 100’s Squat 10 RM 3*/to 60 sec. (from test) failure Dumb10 RM 3/to failure 60 sec. bell Lunge Leg Ex15 RM 3/to failure 60 sec. tension Roma15 RM 3/to failure 60 sec. nian Deadlift Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension
50% 10 RM
10 RM (from test) 15 RM
10/10
3*/to failure
40 sec.
60 sec.
3/to failure 60 sec.
Standing Calf Raise Standing Calf Raise Seated Calf Raise
50% 10 RM
10/10
40 sec.
10 RM (from test)
3*/to failure
60 sec.
Kettlebell Swing
light kettlebell#
15 RM
3/to failure 60 sec.
10/10
40 sec.
Shoulders, Traps, Biceps, Forearms Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye
Weight 50% 10 RM
Sets/Reps 10/10
Rest 40 sec.
10 RM (from test) 10 RM
3*/to failure
60 sec.
3/to failure
&
15 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test) 50% 10 RM 10 RM (from test) 15 RM
10/10
40 sec.
3*/to failure
60 sec.
10/10
40 sec.
3*/to failure
60 sec.
3/to failure
&
10/10
40 sec.
3*/to failure
60 sec.
10/10
40 sec.
Dumbbell Curl Dumbbell Curl Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM
Intensity Workout Week 3
Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown
Weight 50% 10 RM 10 RM (from test) 12 RM
Sets/Reps 10/10
Rest 30 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
50% 10 RM 10 RM (from test) 12 RM
10/10
30 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
3/to failure
60 sec.
20 RM
Exercise Squat HIIT 100’s Squat Leg Press Leg Extension Leg Curl
Triceps Pressdown Triceps Pressdown Lying Triceps Extensions Standing Calf Raise Standing Calf Raise
Reverse Crunch Crunch
body weight^ body weight^
10/10
30 sec.
10/10
30 sec.
Seated Calf Raise
Dead/ Curl/Press
light dumbbells
10/10
30 sec.
Kettlebell Swing
Weight 50% 10 RM 10 RM (from test) 12 RM
Sets/Reps Rest 10/10 30 sec.
20 RM
60 sec.
20 RM
50% 10 RM 10 RM (from test) 20 RM
50% 10 RM 10 RM (from test) 20 RM
light kettlebell#
3*/to failure
60 sec.
3/to failure 3/to failure 3/to failure
60 sec.
60 sec.
10/10
30 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
30 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
30 sec.
Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms
Chest, Back, Abs
Exercise Dumbbell Shoulder PressHIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise
Weight 50% 10 RM
Exercise Bench Press HIIT 100’s Bench Press
Sets/Reps Rest 10/10 30 sec.
10 RM (from test) 12 RM
3*/to failure
60 sec.
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
30 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 20 RM
10/10
30 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
30 sec.
3*/to failure
60 sec.
Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl
Dumbbell Cleans
50% 10 RM 10 RM (from test) 50% 10 RM
10/10
30 sec.
Weight 50% 10 RM
Sets/Reps 10/10
Rest 30 sec.
10 RM (from test) 12 RM
3*/to failure
60 sec.
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown
50% 10 RM
10/10
30 sec.
10 RM (from test) 12 RM
3*/to failure
30 sec.
3/to failure
&
20 RM
3/to failure
60 sec.
Reverse Crunch Crunch
body weight^ body weight^
10/10
30 sec.
10/10
30 sec.
Dead/ Curl/ Press
light dumbbells
10/10
30 sec.
ReverseGrip Incline Bench Press Incline Dumbbell Flye
Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves
Shoulders, Traps, Biceps, Forearms
Exercise Squat HIIT 100’s Squat
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye
Weight 50% 10 RM
Dumbbell Lunge Leg Extension Romanian Deadlift Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension Standing Calf Raise Standing Calf Raise Seated Calf Raise Kettlebell Swing
Weight 50% 10 RM 10 RM (from test) 12 RM
Sets/Reps 10/10
Rest 30 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
50% 10 RM
10/10
10 RM (from test) 20 RM
3*/to failure
60 sec.
3/to failure
60 sec.
50% 10 RM 10 RM (from test) 20 RM
light kettlebell#
30 sec.
10/10
30 sec.
3*/to failure
60 sec.
3/to failure
30 sec.
10/10
30 sec.
Sets/Reps 10/10
Rest 30 sec.
10 RM (from test) 12 RM
3*/to failure 60 sec.
3/to failure
&
20 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
30 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 20 RM
Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM
3*/to failure 60 sec.
10/10
30 sec.
3*/to failure 60 sec.
3/to failure
&
10/10
30 sec.
3*/to failure 60 sec.
10/10
30 sec.
Intensity Workout Week 4
Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown
Weight 50% 10 RM 10 RM (from test) 12 RM
Sets/Reps Rest 10/10 20 sec.
3*/to failure
60 sec.
Exercise Squat HIIT 100’s Squat
Weight 50% 10 RM 10 RM (from test) 12 RM
Sets/Reps Rest 10/10 20 sec.
Leg Extension Leg Curl
20 RM
60 sec.
Triceps Pressdown Triceps Pressdown
50% 10 RM 10 RM (from test) 20 RM
Leg Press
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
50% 10 RM 10 RM (from test) 12 RM
10/10
20 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
3/to failure
60 sec.
10/10
20 sec.
10/10
20 sec.
Seated Calf Raise
10/10
20 sec.
Kettlebell Swing
20 RM
Reverse Crunch Crunch
body weight^ body weight^
Dead/Curl/ Press
light dumbbells
Lying Triceps Extensions Standing Calf Raise Standing Calf Raise
20 RM
50% 10 RM 10 RM (from test) 20 RM
light kettlebell#
3*/to failure
60 sec.
3/to failure 3/to failure 3/to failure
60 sec.
10/10
20 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
20 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
20 sec.
60 sec.
Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms
Chest, Back, Abs
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise
Weight 50% 10 RM
Exercise Bench Press HIIT 100’s Bench Press
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 20 RM
Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl
Dumbbell Cleans
Sets/Reps Rest 10/10 20 sec.
10 RM (from test) 12 RM
3/to failure 60 sec.
20 RM
3/to failure 60 sec.
50% 10 RM 10 RM (from test) 50% 10 RM
3*/to failure
60 sec.
10/10
20 sec.
3*/to failure
60 sec.
10/10
20 sec.
3*/to failure
60 sec.
3/to failure 60 sec.
10/10
20 sec.
3*/to failure
60 sec.
10/10
20 sec.
Weight 50% 10 RM
Sets/Reps 10/10
Rest 20 sec.
10 RM (from test) 12 RM
3*/to failure
60 sec.
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown
50% 10 RM
10/10
20 sec.
10 RM (from test) 12 RM
3*/to failure
30 sec.
3/to failure
&
20 RM
3/to failure
60 sec.
Reverse Crunch Crunch
body weight^ body weight^
10/10
20 sec.
10/10
20 sec.
Dead/ Curl/ Press
light dumbbells
10/10
20 sec.
ReverseGrip Incline Bench Press Incline Dumbbell Flye
Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves
Shoulders, Traps, Biceps, Forearms
Exercise Squat HIIT 100’s Squat
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye
Weight 50% 10 RM
Dumbbell Lunge Leg Extension Romanian Deadlift
Weight 50% 10 RM 10 RM (from test) 12 RM
Sets/Reps 10/10
Rest 20 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension
50% 10 RM
10/10
20 sec.
10 RM (from test) 20 RM
3*/to failure
60 sec.
3/to failure
60 sec.
Standing Calf Raise Standing Calf Raise
50% 10 RM 10 RM (from test) 20 RM
Seated Calf Raise Kettlebell Swing
light kettlebell#
10/10
20 sec.
3*/to failure
60 sec.
3/to failure
30 sec.
10/10
20 sec.
Sets/Reps Rest 10/10 20 sec.
10 RM (from test) 12 RM
3*/to failure
60 sec.
3/to failure
&
20 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
20 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 20 RM
10/10
20 sec.
3*/to failure
60 sec.
3/to failure
&
10/10
20 sec.
3*/to failure
60 sec.
10/10
20 sec.
Behind-theBack Cable Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM
Intensity Workout Week 5
Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown
Weight 50% 10 RM 10 RM (from test) 15 RM
Sets/Reps Rest 10/10 10 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
50% 10 RM 10 RM (from test) 15 RM
10/10
10 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
3/to failure
60 sec.
30 RM
Exercise Squat HIIT 100’s Squat Leg Press
Weight 50% 10 RM 10 RM (from test) 15 RM
Leg Extension Leg Curl
30 RM
Triceps Pressdown Triceps Pressdown
50% 10 RM 10 RM (from test) 30 RM
Lying Triceps Extensions Standing Calf Raise Standing Calf Raise
Reverse Crunch Crunch
body weight^ body weight^
10/10
10 sec.
10/10
10 sec.
Seated Calf Raise
Dead/Curl/ Press
light dumbbells
10/10
10 sec.
Kettlebell Swing
30 RM
50% 10 RM 10 RM (from test) 30 RM
light kettlebell#
Sets/Reps 10/10
Rest 10 sec.
3*/to failure
60 sec.
3/to failure 3/to failure 3/to failure
60 sec.
10/10
10 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
10 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
10 sec.
60 sec. 60 sec.
Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms
Chest, Back, Abs
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise
Weight 50% 10 RM
Exercise Bench Press HIIT 100’s Bench Press
10 RM (from test) 15 RM
Sets/Reps Rest 10/10 10 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
10 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 30 RM
10/10
10 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
10 sec.
3*/to failure
60 sec.
Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl
Dumbbell Cleans
50% 10 RM 10 RM (from test) 50% 10 RM
10/10
10 sec.
Weight 50% 10 RM
Sets/Reps 10/10
Rest 10 sec.
10 RM (from test) 15 RM
3*/to failure
60 sec.
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
WideGrip Pulldown WideGrip Pulldown
50% 10 RM
10/10
10 sec.
10 RM (from test)
3*/to failure
30 sec.
One-Arm Dumbbell BentOver Row ReverseGrip Pulldown
15 RM
3/to failure
&
30 RM
3/to failure
60 sec.
Reverse Crunch Crunch
body weight^ body weight^
10/10
10 sec.
10/10
10 sec.
Dead/ Curl/ Press
light dumbbells
10/10
10 sec.
ReverseGrip Incline Bench Press Incline Dumbbell Flye
Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves
Shoulders, Traps, Biceps, Forearms
Exercise Squat HIIT 100’s Squat
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye
Weight 50% 10 RM
Sets/Reps 10/10
Rest 10 sec.
10 RM (from test) 15 RM
3*/to failure
60 sec.
3/to failure
&
30 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
10 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 30 RM
10/10
10 sec.
3*/to failure
60 sec.
3/to failure
&
10/10
10 sec.
3*/to failure
60 sec.
10/10
10 sec.
Dumbbell Lunge Leg Extension Romanian Deadlift
Weight 50% 10 RM 10 RM (from test) 15 RM 30 RM 30 RM
Sets/Reps 10/10
Rest 10 sec.
3*/to failure
60 sec.
3/to failure 3/to failure 3/to failure
60 sec. 60 sec. 60 sec.
Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension
50% 10 RM
10/10
10 sec.
10 RM (from test) 30 RM
3*/to failure
60 sec.
3/to failure
60 sec.
Standing Calf Raise Standing Calf Raise
50% 10 RM 10 RM (from test) 30 RM
Seated Calf Raise Kettlebell Swing
light kettlebell#
10/10
10 sec.
3*/to failure
60 sec.
3/to failure
30 sec.
10/10
10 sec.
Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM
Intensity Workout Week 6
Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown Reverse Crunch Crunch
Weight 50% 10 RM
Sets/Reps 10/10
Rest 0 sec.
10 RM 3*/to 60 sec. (from test) failure 15 RM 3/to failure 60 sec.
30 RM
3/to failure 60 sec.
50% 10 10/10 0 sec. RM 10 RM 3*/to 60 sec. (from test) failure 15 RM 3/to failure 60 sec.
30 RM
body weight^ body weight^
Dead/Curl/ light Press dumbbells
3/to failure 60 sec.
10/10 10/10
10/10
Exercise Squat HIIT 100’s Squat Leg Press Leg Extension Leg Curl
30 RM
Triceps Pressdown Triceps Pressdown
50% 10 RM 10 RM (from test) 30 RM
Lying Triceps Extensions
0 sec.
Standing Calf Raise Standing Calf Raise
0 sec.
Seated Calf Raise
0 sec.
Weight 50% 10 RM 10 RM (from test) 15 RM
Kettlebell Swing
30 RM
50% 10 RM 10 RM (from test) 30 RM
light kettlebell#
Sets/Reps 10/10
Rest 0 sec.
3*/to failure
60 sec.
3/to failure 3/to failure 3/to failure
60 sec.
10/10
0 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
0 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
0 sec.
60 sec. 60 sec.
Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise
Weight 50% 10 RM
Rest 0 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
0 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 30 RM
10/10
0 sec.
3*/to failure
60 sec.
3/to failure
60 sec.
10/10
0 sec.
3*/to failure
60 sec.
Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl
Dumbbell Cleans
10 RM (from test) 15 RM
Sets/Reps 10/10
50% 10 RM 10 RM (from test) 50% 10 RM
10/10
0 sec.
Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press
Weight 50% 10 RM
Sets/Reps 10/10
Rest 0 sec.
10 RM (from test) 15 RM
3*/to failure
60 sec.
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown
50% 10 RM
10/10
0 sec.
10 RM (from test) 15 RM
3*/to failure
30 sec.
3/to failure
&
30 RM
3/to failure
60 sec.
Reverse Crunch Crunch
body weight^ body weight^
10/10
0 sec.
10/10
0 sec.
Dead/ Curl/ Press
light dumbbells
10/10
0 sec.
ReverseGrip Incline Bench Press Incline Dumbbell Flye
Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves
Shoulders, Traps, Biceps, Forearms
Exercise Squat HIIT 100’s Squat
Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye
Weight 50% 10 RM
Sets/Reps 10/10
Rest 0 sec.
10 RM (from test) 15 RM
3*/to failure
60 sec.
3/to failure
&
30 RM
3/to failure
60 sec.
Dumbbell Shrug Dumbbell Shrug
50% 10 RM 10 RM (from test)
10/10
0 sec.
3*/to failure
60 sec.
Dumbbell Curl Dumbbell Curl
50% 10 RM 10 RM (from test) 30 RM
10/10
0 sec.
3*/to failure
60 sec.
3/to failure
&
10/10
0 sec.
3*/to failure
60 sec.
10/10
0 sec.
Weight 50% 10 RM 10 RM (from test)
Sets/Reps 10/10
Rest 0 sec.
3*/to failure
60 sec.
Dumbbell Lunge Leg Extension Romanian Deadlift
15 RM
3/to failure 3/to failure 3/to failure
60 sec.
Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension
50% 10 RM
10/10
0 sec.
10 RM (from test) 30 RM
3*/to failure
60 sec.
3/to failure
60 sec.
Standing Calf Raise Standing Calf Raise
50% 10 RM 10 RM (from test) 30 RM
Seated Calf Raise Kettlebell Swing
30 RM 30 RM
light kettlebell#
60 sec. 60 sec.
10/10
0 sec.
3*/to failure
60 sec.
3/to failure
30 sec.
10/10
0 sec.
Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl
50% 10 RM 10 RM (from test)
Dumbbell Cleans
50% 10 RM