LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Full Body Workout

Bulgarian Split Squat 3 x 12 each side

Set	reps	load	Tempo	Rest
1	12 each side	light	controlled	30 sec
2	12 each side	light	controlled	30 sec
3	8 each side	moderate	controlled	30 sec

DB Squat to Curl to Overhead Press 3 x 16

Set	reps	load	Tempo	Rest
1	16	moderate	controlled	30 sec
2	16	moderate	controlled	30 sec
3	13	moderate	controlled	30 sec

Reverse Crunch on Bench 3 x 20

Set	reps
1	20
2	20
3	20

Cable Wood Chop Half Kneeling 3 x 16

Set	reps	load	Tempo	Rest
1	16	moderate	controlled	30 sec
2	16	moderate	controlled	30 sec
3	16	moderate	controlled	30 sec

Standing High Cable Row 3 x 16

Set	reps	load	Tempo	Rest
1	16	moderate	controlled	30 sec
2	16	moderate	controlled	30 sec
3	16	moderate	controlled	30 sec

Cable Upright Row 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	16	moderate	controlled	30 sec
3	16	moderate	controlled	30 sec

Full Body Hyperthrophy

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Full Body Workout
Tri-Set x 3

LLT
Bulgarian Split Squat

reps 12 each side

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	12 each side	Light	Controlled	30 sec (h:m:s)
2	12 each side	Light	Controlled	30 sec (h:m:s)
3	8 each side	Moderate	Controlled	30 sec (h:m:s)

LLT
DB Squat to Curl to Overhead Press

reps 16

load moderate

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16	Moderate	Controlled	30 sec (h:m:s)
2	16	Moderate	Controlled	30 sec (h:m:s)
3	13	Moderate	Controlled	30 sec (h:m:s)

LLT
Reverse Crunch on Bench

reps 20

Can add dumbbell between feet to advance the exercise

Set	Reps
1	20
2	20
3	20

Cable Tri Set
Tri-Set x 3

LMT
Cable Wood Chop Half Kneeling

reps 16

load moderate

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16	Moderate	Controlled	30 sec (h:m:s)
2	16	Moderate	Controlled	30 sec (h:m:s)
3	16	Moderate	Controlled	30 sec (h:m:s)

LLT
Standing High Cable Row

reps 16

load moderate

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16	Moderate	Controlled	30 sec (h:m:s)
2	16	Moderate	Controlled	30 sec (h:m:s)
3	16	Moderate	Controlled	30 sec (h:m:s)

LLT
Cable Upright Row

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	16	Moderate	Controlled	30 sec (h:m:s)
3	16	Moderate	Controlled	30 sec (h:m:s)