This Workout plan is designed to be done over a one-week period. Repeat each week for 4 Weeks/30 Days. You will have 5working days and 2 rest days. Hitting each muscle group once per week allows the appropriate amount of time for full recovery and growth of the muscle group.


When selecting the weight to use for each exercise choose the heaviest weight you can lift that allows you to complete the number of repetitions listed.

Workout One

Workout Two

Workout Three

Workout Four