Men's
- Day 1:
- Incline Bench Press
- Flat Bench Press
- Barbell Shoulder Press
- Side Dumbbell Raises
- Alternative Dumbbell Curls
- Alternative Hammer Curls
- Close Grip Bench Press
- Dips
- Front Lat Pulldown
- Elevated Cable Rows
- Dumbbell Shrugs
- Day 2:
- Cardio - 10 Minutes
- Barbell Squat
- Leg Extensions
- Leg Curls
- Dumbbell Lung
- Barbell Seated Calf Raise
- Calf Press
- Day 3:
- Cardio - 30 Minutes
- Ab Crunch Machine
- Cross Body Crunch
- Crunches
Women's
- Day 1:
- Cardio - 30 Minutes
- Leg Press
- Lunges
- Stiff Leg Deadlift
- Squats
- Calf Raises
- Crunches - 50
- Day 2:
- Cardio - 10 Minutes
- Bench Press
- Barbell Flys
- Overhead Press
- Seated Shrugs
- Rear Delt Raise
- Cross Body Crunch
- Decline Reverse Crunch
- Day 3:
- Cardio - 20 Minutes
- Lat Pulldown
- Deadlift
- Barbell Curls
- Cable Hammer Curls
- Cable One Arm Extension
- Dip Machine
- Crunches - 50
