Eight Week Workout

Full Body Program

(Meant for an 8 week duration)

Workout A
1. Barbell or Front Squat- 3 sets, 10 reps
2. Dumbbell Incline Chest Press- 3 sets, 10 reps
3. Single Arm Dumbbell Row- 3 sets, 10 reps
4. Reverse Lunge, or upgrade to TRX Reverse Lunge- 3 sets 10 reps/leg
5. Bench Dips or Regular Dips- 3 sets, 10 reps
6. Dumbbell Suitcase Deadlift- 2 sets, 10 reps (1 set per arm)
7. Reverse Fly- 3 sets, 10 reps

Workout B
1. Chest Fly’s- 3 sets, 10 reps
2. Chinup’s (assisted if needed) 3 sets, 10 reps
3. Romanian Deadlift- 3 sets, 10 reps
4. Seated Shoulder Press- 3 sets, 10 reps
5. Seated Row- 3 sets, 10 reps
6. Bottoms Up or Leg Raises- 3 sets 10-15 reps
7. Farmer’s Walk- 3 sets, 30 steps

Workout C
1. Hexbar or Barbell Deadlift- 3 sets, 10 reps
2. Inverted Row- 3 sets, 8-12 reps
3. Woodchops- 3 sets, 10 reps
4. Side Lateral- 3 sets, 15 reps
5. Goblet Squat- 3 sets, 10 reps
6. Waiter Carry’s- 3 sets, 30 yards each arm
7. Dumbbell Floor Press- 3 sets, 10 reps

Cardio (must be included)
Monday- Workout A
Tuesday- 30 minutes cardio
Wednesday- Workout B
Thursday- 30 minutes cardio
Friday- Workout C
Saturday- 30 minutes cardio
Sunday- rest

Note from Tyler:
1 minute rest between sets. Perform all sets with a weight that will make it challenging to finish
the set. Week 1- perform all sets and find your baseline weights for each exercise and write
them down. As weeks progress and you start getting stronger add weight to exercises as
needed.