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45 minutes Gym Fitness with Weights
-3 Days/Week
-12 Week Program/ then Repeat
-Exercises will Change every 3 Weeks
-Rest Wed. Fri. Sat., & Sun.

Fitness Prep. & Directions 

Repetitions & Methods per Training Week

Speed/Jump/Plyometric or Cardio

after Weights

Ice and Sauna

Weeks 1-3
Monday: Legs
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 1-3
Monday: Legs
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 1-3
Tuesday: Biceps, Triceps, Core
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 1-3
Tuesday: Biceps, Triceps, Core
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 1-3
Thursday: Shoulders, Back, Chest
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 1-3
Thursday: Shoulders, Back, Chest
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 4-6
Monday: Legs
Round 1​
Sets: 3
Round 2​
Sets: 3
Weeks 4-6
Monday: Legs
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 4-6
Tuesday: Biceps, Triceps, Core
Round 1​
Sets: 3
Round 2​
Sets: 3
Weeks 4-6
Tuesday: Biceps, Triceps, Core
Round 3​
Sets: 3
Round 4​
Sets: 3
Weeks 4-6
Thursday: Shoulders, Back, Chest
Round 1​
Sets: 3
Round 2​
Sets: 3
Weeks 4-6
Thursday: Shoulders, Back, Chest
Round 3
Sets: 3
Round 4
​Sets: 3
Weeks 7-9
Monday: Legs
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 7-9
Monday: Legs
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 7-9
Tuesday: Biceps, Triceps, Core
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 7-9
Tuesday: Biceps, Triceps, Core
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 7-9
Thursday: Shoulders, Back, Chest
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 7-9
Thursday: Shoulders, Back, Chest
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 10-12
Monday: Legs
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 10-12
Monday: Legs
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 10-12
Tuesday: Biceps, Triceps, Core
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 10-12
Tuesday: Biceps, Triceps, Core
Round 3
Sets: 3
Round 4
Sets: 3
Weeks 10-12
Thursday: Shoulders, Back, Chest
Round 1
Sets: 3
Round 2
Sets: 3
Weeks 10-12
Thursday: Shoulders, Back, Chest
Round 3
Sets: 3
Round 4
Sets: 3
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