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BONY

TO

BEASTLY

PHASE THREE

DAY ONE

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE Trap Bar / Elevated Deadlift

WEEK

SETS

REPS

SET 1

1

2

8

SET 2

SET 3

SET 4

SET 5

– Neutral spine.

CUES

2

3

8

– Neutral neck.

REST: 90s

3

3

6

– Hips back.

TEMPO: 201

4

4

6

– Shins vertical.

5

4

6

WEEK

SETS

REPS

1

2

8

– Squeeze the dumbbells

EXERCISE DB Bench Press

– Lats tight / Glutes tight. SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

8

– Drive heels into ground + Core tight.

REST: 90s

3

3

6

– Forearms vertical.

TEMPO: 201

4

4

6

– Shoulders down and back.

5

4

6

WEEK

SETS

REPS

1-DB 90/90 Split Squat

1

2

8/side

– Drive through heel on front leg.

(weight on back leg side)

2

3

8/side

– Keep the front shin vertical.

REST: 60s

3

3

8/side

– Back leg straight down.

TEMPO: 201

4

3

6/side

– Glute and oblique tight.

5

3

6/side

– Stand tall + be 90/90.

WEEK

SETS

REPS

1

2

8/side

– Wrist neutral

CIRCUIT B EXERCISE

EXERCISE Two Point DB Row

SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

2

3

8/side

– Head and spin neutral.

REST: 60s

3

3

6/side

– Shoulder down and back.

TEMPO: 2011

4

3

6/side

– Shins vertical.

5

3

6/side

- Core Tight

CIRCUIT C EXERCISE Swiss Ball Rollouts

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1

3

6

– Glutes tight.

2

3

6

– Core tight.

REST: 30s

3

3

8

- Stay tall.

TEMPO: 301

4

3

8

- Move from the shoulders only.

5

3

8

WEEK

SETS

REPS

1

2

8

2

2

8

3

2

10

REST: 0s

4

2

10

TEMPO: 121

5

2

10

WEEK

SETS

REPS

1

2

12

– Elbows at side. - Don’t sway.

EXERCISE Prone Y on Incline Bench

-Pull the hands into the ball. SET 1

SET 2

SET 3

SET 4

SET 5

SET 3

SET 4

SET 5

CUES

CIRCUIT D EXERCISE Dumbbell Curls

2

2

12

REST: 45s

3

2

10

TEMPO: 201

4

2

10

5

2

8

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

SET 1

WEEK 1

SET 2

WEEK 2

WEEK 3

WEEK 4

WEEK 5

CUES

BONY

TO

BEASTLY

PHASE THREE

DAY TWO

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE

WEEK

SETS

REPS

SET 1

Chin-Ups

1

2

5

SET 2

SET 3

SET 4

SET 5

– Shoulder blades in back pocket.

CUES

2

3

5

– Chest must touch bar.

REST: 90s

3

3

6

- Drive the elbows down.

TEMPO: 201

4

4

6

- Neutral spine and neck.

5

4

6

WEEK

SETS

REPS

1

2

8

– Neutral spine and neck.

EXERCISE Barbell Romanian Deadlift

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

8

– Push hips back.

REST: 90s

3

3

6

– Only slight bend in knee.

TEMPO: 111

4

4

6

– Squeeze the glutes to come up.

5

4

6

– Keep your back flat.

WEEK

SETS

REPS

1

2

8/side

– Shoulders down and back.

CIRCUIT B EXERCISE 1-arm Incline DB Bench

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

8/side

– Squeeze the dumbbells.

REST: 60s

3

3

8/side

– Forearms vertical.

TEMPO: 201

4

3

6/side

- Drive heels into ground.

5

3

6/side

- Push up until arms are straight.

EXERCISE

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1-DB Step Up

1

2

10/side

– Drive heel into step. Feet straight.

(DB on side of back leg)

2

3

10/side

– Upright torso—always.

3

3

8/side

– Shoulders & hips square.

REST: 90s

4

3

8/side

– Squeeze glutes

TEMPO: 111

5

3

8/side

– Hips in line with knee & foot.

CIRCUIT C EXERCISE Standing Pallof Press

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1

3

15s/side

– Stay tall.

2

3

20s/side

– Glutes tight.

REST: 0s

3

3

25s/side

– Obliques tight.

TEMPO: ISO

4

3

30s/side

– Arms straight.

5

3

30s/side

EXERCISE

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

Standing Cable

1

2

8/side

– Stay tall.

External Rotation

2

2

8/side

- Shoulder down and back.

3

2

10/side

– Wrist neutral.

REST: 0s

4

2

10/side

– Glutes tight / obliques tight.

TEMPO: 202

5

2

10/side

WEEK

SETS

REPS

1

1

30-90s

– Get tall.

CIRCUIT D EXERCISE Split Squat EQI

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

1

30-90s

– Neutral spine and neck.

REST: 30s

3

1

30-90s

– Glute tight on trailing leg.

TEMPO: ISO

4

1

30-90s

– Core tight.

5

1

30-90s

– Hip, knee & foot – in a straight line.

WEEK

SETS

REPS

1

2

12

– Get tall.

EXERCISE Tricep Pushdowns

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

2

12

– Shoulders down and back.

REST: 60s

3

2

10

- Glutes tight / Obliques tight.

TEMPO: 202

4

2

10

- Elbows locked in.

5

2

8

- Squeeze triceps.

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

BONY

TO

BEASTLY

PHASE THREE

DAY THREE

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE Front Squats

WEEK

SETS

REPS

SET 1

1

2

8

SET 2

SET 3

SET 4

SET 5

– Neutral spine and neck.

CUES

2

3

8

– Hips back.

REST: 90s

3

3

6

– Knees out.

TEMPO: 301

4

4

6

– Hips back.

5

4

6

EXERCISE

WEEK

SETS

REPS

Chin-Ups

1

2

5

– Shoulder blades in back pocket.

- Glutes tight / Obliques tight. SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

5

– Chest must touch bar.

REST: 90s

3

3

6

- Drive the elbows down.

TEMPO: ISO

4

4

6

- Neutral spine and neck.

5

4

6

WEEK

SETS

REPS

90/90 Dumbbell Split Squat

1

2

8/side

– Drive through heel on front leg.

(weight with back leg)

2

3

8/side

- Front shin vertical.

3

3

8/side

- Glute and oblique tight.

REST: 60s

4

3

6/side

- Back leg straight down.

TEMPO: 201

5

3

6/side

- 90 / 90 angles with legs.

WEEK

SETS

REPS

1

2

8

– Glutes tight.

CIRCUIT B EXERCISE

EXERCISE Chest Supported DB Row

SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

2

3

8

- Obliques tight.

REST: 60s

3

3

8

- Wrists neutral.

TEMPO: 2011

4

3

6

- Shoulders down and back.

5

3

6

WEEK

SETS

REPS

1

2

6

– Glutes tight.

CIRCUIT C EXERCISE Swiss Ball Rollouts

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

2

6

- Core tight.

REST: 30s

3

2

8

- Stay tall.

TEMPO: 301

4

2

8

- Move from shoulders only.

5

2

8

- Pull the hands into the ball.

WEEK

SETS

REPS

1

2

8

2

2

8

3

2

10

REST: 30s

4

2

10

TEMPO: 121

5

2

10

WEEK

SETS

REPS

1

2

8-12-15

EXERCISE Prone Y on Incline Bench

SET 1

SET 2

SET 3

SET 4

SET 5

SET 3

SET 4

SET 5

CUES

CIRCUIT D EXERCISE Lateral Raises—Drop Set

2

2

8-12-15

REST: 60s

3

2

8-12-15

TEMPO: 201

4

2

8-12-15

5

2

8-12-15

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

SET 1

SET 2

CUES – Go light—this is tough.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5