GUIDE TO GROWTH
WORKOUT 1 | UPPER BODY
#1
BARBELL BENCH PRESS
WEEK 1 & 2
  • SETS (4)
  • REPS (12)
REST 1:30
WEEK 3 & 4
  • SETS (5)
  • REPS (8)
REST 1:30
WEEK 5 & 6
  • SETS (6)
  • REPS (4)
REST 1:30
#2
LAT PULLDOWN
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#3
STANDING DUMBBELL SHOULDER PRESS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#4
COMPOUND: INCLINE DUMBBELL FLY & DUMBBELL BENCH PRESS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. INCLINE DUMBBELL FLY
2. DUMBBELL BENCH PRESS
#5
CHEST PRESS MACHINE DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#6
SUPERSET: DUMBBELL VALLEY PRESS & BENT REVERSE GRIP Y BACK
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. DUMBBELL VALLEY PRESS
2. BENT REVERSE GRIP Y BACK
#7
COMPOUND: CABLE ROPE STRAIGHT-ARM PULLDOWN & CABLE ROPE ROW
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. STRAIGHT-ARM PULLDOWN
2. CABLE ROPE ROW
#8
LANDMINE T-ROW DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#9
SUPERSET: DUMBBELL ROW & DUMBBELL FRONT RAISE
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. DUMBBELL ROW
2. DUMBBELL FRONT RAISE
#10
COMPOUND: DUMBBELL SIDE RAISE & DUMBBELL REVERSE FLY
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. DUMBBELL LATERAL RAISE
2. DUMBBELL REVERSE FLY
#11
MACHINE SHOULDER PRESS DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#12
SUPERSET: CABLE ROPE FACEPULL & CABLE ROPE Y RAISE
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. CABLE ROPE FACEPULL
2. CABLE ROPE Y RAISE
#13
DUMBBELL CIRCUIT
WEEK 1 & 2
  • SETS (2)
  • REPS (15)
REST 0:45
WEEK 3 & 4
  • SETS (2)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (2)
  • REPS (20)
REST 0:45
1. UPWARD FLY
2. UNDERHAND BENT ROW
3. WIDE UPRIGHT ROW
#14
DUMBBELL ARM CIRCUIT
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 3 & 4
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:45
1. OVERHEAD EXTENSION
2. WIDE CURL
3. KICKBACK
4. ZOTTMAN CURL
5. WRIST SWING BACKS
#15
HIIT CARDIO ABS CIRCUIT
WEEK 1 & 2
  • SETS (1)
  • TIME INTERVALS (0:20/0:10)
TOTAL TIME: 8:00 MIN
WEEK 3 & 4
  • SETS (1)
  • TIME INTERVALS (0:30/0:15)
TOTAL TIME: 10 MIN
WEEK 5 & 6
  • SETS (1)
  • TIME INTERVALS (0:40/0:20)
TOTAL TIME: 12 MIN
1. IN & OUTS
2. BIKES
3. LOW CROSS RUNS
4. RUSSIAN TWISTS
WORKOUT 2 | LOWER BODY
#1
BARBELL BACK SQUAT
WEEK 1 & 2
  • SETS (4)
  • REPS (12)
REST 1:30
WEEK 3 & 4
  • SETS (5)
  • REPS (8)
REST 1:30
WEEK 5 & 6
  • SETS (6)
  • REPS (4)
REST 1:30
#2
LEG PRESS MACHINE
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#3
LEG PRESS CALF EXTENSIONS
WEEK 1 & 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:30
WEEK 3 & 4
  • SETS (3)
  • TIME PER SET (0:35)
REST 0:30
WEEK 5 & 6
  • SETS (3)
  • TIME PER SET (0:50)
REST 0:30
#4
COMPOUND: DUMBBELL ALTERNATING LUNGE & DUMBBELL STRAIGHT LEGGED DEADLIFT
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. ALTERNATING LUNGE
2. STRAIGHT LEGGED DEADLIFT
#5
COMPOUND: LEG PRESS CLOSE STANCE & LUNGE PULSES
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. LEG PRESS CLOSE SQUAT
2. LUNGE PULSES
#6
COMPOUND: dumbbell lying leg curl & dumbbell hip bridge
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. LYING LEG CRL
2. HIP BRIDGE
#7
compound: toes out calf machine & toes in calf machine
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. TOES OUT CALF MACHINE
2. TOES IN CALF MACHINE
#8
leg extension machine double dropset
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#9
hip abduction machine
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
#10
wall sit
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 3 & 4
  • SETS (1)
  • TIME PER SET (1:30)
REST 0:00
WEEK 5 & 6
  • SETS (1)
  • TIME PER SET (2:00)
REST 0:00
#11
ABS CIRCUIT
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 3 & 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:45
1. LEGS EXTENDED CRUNCHES
2. PUSH THROUGHS
3. SKY TOUCHES
4. TOE TOUCHES
5. SUITCASES
#12
HIIT CARDIO CIRCUIT
WEEK 1 & 2
  • SETS (1)
  • TIME INTERVALS (0:20/0:10)
8 MIN
WEEK 3 & 4
  • SETS (1)
  • TIME INTERVALS (0:30/0:15)
TOTAL TIME: 10 MIN
WEEK 5 & 6
  • SETS (1)
  • TIME INTERVALS (0:40/0:20)
TOTAL TIME: 12 MIN
1. PLANK JACKS
2. ROCKET JUMPS
3. SKI JUMPS
4. JUMPING JACKS
WORKOUT 3 | UPPER BODY
#1
BARBELL DECLINE BENCH PRESS
WEEK 1 & 2
  • SETS (4)
  • REPS (12)
REST 1:30
WEEK 3 & 4
  • SETS (5)
  • REPS (8)
REST 1:30
WEEK 5 & 6
  • SETS (6)
  • REPS (4)
REST 1:30
#2
BARBELL CLOSE GRIP BENCH PRESS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#3
BARBELL CURL
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#4
SUPERSET: WIDE GRIP PULL UP & DUMBBELL ARNOLD PRESS
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. WIDE GRIP PULL UP
2. ARNOLD PRESS
#5
NEUTRAL GRIP ROW MACHINE DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#6
SUPERSET: DUMBBELL FLY & DUMBBELL SKULLCRUSHER
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. DUMBBELL FLY
2. DUMBBELL SKULLCRUSHER
#7
COMPOUND: tricep PUSHDOWN & CABLE OVERHEAD EXTENSION
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. TRICEP PUSHDOWN
2. CABLE OVERHEAD EXTENSION
#8
DIP MACHINE DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#9
SUPERSET: DUMBBELL TATE PRESS & DUMBBELL STRAIGHT CURL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. DUMBBELL TATE PRESS
2. DUMBBELL STRAIGHT CURL
#10
COMPOUND: DUMBBELL DRAG CURL & DUMBBELL CROSS-BODY HAMMER CURL
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. DUMBBELL DRAG CURL
2. DUMBBELL HAMMER CURL
#11
MACHINE CURL DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#12
SUPERSET: CABLE REVERSE CURL & CABLE WRIST CURL
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. CABLE REVERSE CURL
2. CABLE WRIST CURL
#13
CIRCUIT: EXPLOSIVE PUSH UPS & BODYWEIGHT SKULLCRUSHER & BODYWEIGHT CHIN UPS
WEEK 1 & 2
  • SETS (2)
  • REPS (15)
REST 0:45
WEEK 3 & 4
  • SETS (2)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (2)
  • REPS (20)
REST 0:45
1. EXPLOSIVE PUSH UPS
2. BODYWEIGHT SKULLCRUSHER
3. BODYWEIGHT CHIN UPS
#14
UPPER BODY CIRCUIT
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 3 & 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5 & 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:45
1. BODYWEIGHT REVERSE SNOW ANGELS
2. DUMBBELL SIDE FRONTS
3. DUMBBELL STRAIGHT-ARM PULLOVER
4. DUMBBELL AROUND THE WORLD RAISES
5. BODYWEIGHT SUPERMANS
#15
HIIT CARDIO ABS CIRCUIT
WEEK 1 & 2
  • SETS (1)
  • TIME INTERVALS (0:20/0:10)
8 MIN
WEEK 3 & 4
  • SETS (1)
  • TIME INTERVALS (0:30/0:15)
TOTAL TIME: 10 MIN
WEEK 5 & 6
  • SETS (1)
  • TIME INTERVALS (0:40/0:20)
TOTAL TIME: 12 MIN
1. STARFISH
2. BURPEES
3. ELEVATED PENGUINS
4. MOUNTAIN CLIMBERS
WORKOUT 4 | LOWER BODY
#1
DUMBBELL GOBLET SQUAT
WEEK 1 & 2
  • SETS (4)
  • REPS (12)
REST 1:30
WEEK 3 & 4
  • SETS (5)
  • REPS (8)
REST 1:30
WEEK 5 & 6
  • SETS (6)
  • REPS (4)
REST 1:30
#2
YOGA BALL SUPPORTED DUMBBELL GOBLET CALF SQUAT
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#3
BARBELL HIP THRUST
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
#4
COMPOUND: BARBELL RDL & BARBELL HACK SQUAT
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. BARBELL RDL
2. BARBELL HACK SQUAT
#5
COMPOUND: BODYWEIGHT STEP UPS & BODYWEIGHT CURTSY LUNGE
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. BODYWEIGHT STEP UPS
2. BODYWEIGHT CURTSY LUNGE
#6
COMPOUND: CABLE PULL THROUGH & CABLE STRAIGHT-LEGGED DEADLIFT
WEEK 1 & 2
  • SETS (4)
  • REPS (8)
REST 1:00
WEEK 3 & 4
  • SETS (4)
  • REPS (10)
REST 1:00
WEEK 5 & 6
  • SETS (4)
  • REPS (12)
REST 1:00
1. CABLE PULL THROUGH
2. CABLE STRAIGHT-LEGGED DEADLIFT
#7
COMPOUND: LEG PRESS MACHINE TOES OUT CALF EXTENSION & LEG PRESS MACHINE TOES IN CALF EXTENSION
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
1. LEG PRESS MACHINE TOES OUT CALF EXTENSION
2. LEG PRESS MACHINE TOES IN CALF EXTENSION
#8
LYING LEG CURL MACHINE DOUBLE DROPSET
WEEK 1 & 2
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 3 & 4
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
WEEK 5 & 6
  • SETS (2)
  • REPS PER DROP (10)
REST 0:30
#9
HIP ADDUCTION MACHINE
WEEK 1 & 2
  • SETS (3)
  • REPS (10)
REST 0:45
WEEK 3 & 4
  • SETS (3)
  • REPS (15)
REST 0:45
WEEK 5 & 6
  • SETS (3)
  • REPS (20)
REST 0:45
#10
BOX JUMPS
WEEK 1 & 2
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 3 & 4
  • SETS (1)
  • TIME PER SET (1:30)
REST 0:00
WEEK 5 & 6
  • SETS (1)
  • TIME PER SET (2:00)
REST 0:00
#11
ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. FLUTTER KICKS
2. HIP THRUSTS
3. LEG RAISES
4. HIP OVERS
5. REVERSE CRUNCHES
#12
HIIT CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. IN & OUTS
2. SWITCH LUNGES
3. LOW CROSS RUNS
4. HIGH JUMPS