Program Introduction:
This isn’t just another workout – it’s a journey to unleash the best version of yourself and sculpt that dream body you’ve been yearning for.
When you hit these sets, I need you to zone in, focus on that fire burning deep inside, and push yourself like never before.
We’re talking controlled failure here – push until you’re one or two reps shy of tapping out. That’s where the real transformation happens.
I want you to embrace that burn, feel like you’re pushing past your limits, and leaving it all on the floor. This isn’t about playing it safe, it’s about going all in, pushing outside that comfort zone, and hustling hard.
So let’s get to work, . It’s time to ignite that fire, blaze a trail, and crush those goals.
Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
| Exercise | Sets | Reps | Weight Instructions | Tempo | Rest |
|---|---|---|---|---|---|
| Straight Sets | |||||
| Cable Chest Press | 3 | 8r, 10r, 12r | Increase weight gradually with each set. | 2/0/2 | 60s |
| Barbell Romanian Deadlift | 3 | 10r, 12r, 15r | Increase barbell weight slightly for each set. | 2/0/2 | 60s |
| Stability Ball Pike | 3 | 8r, 10r, 12r | Focus on core engagement. Increase difficulty. | 2/0/2 | 60s |
| Superset 1 | |||||
| Dumbbell Shoulder Press | 3 | 8r, 10r, 12r | Increase dumbbell weight gradually. | 2/0/2 | None |
| Jump Rope | 3 | 30s, 45s, 60s | Focus on consistent rhythm and form. | 2/0/2 | 70-80s |
| Superset 2 | |||||
| Cable Face Pulls | 3 | 10r, 12r, 15r | Increase cable weight slightly for each set. | 2/0/2 | None |
| Barbell Bulgarian Split Squat | 3 | 8r, 10r, 12r | Increase barbell weight gradually. | 2/0/2 | 70-80s |
| Circuit | |||||
| Cable Rows | 3 | 15r, 20r, 25r | Increase cable weight slightly for each set. | 2/1/2 | None |
| Cable Chest Fly | 3 | 15r, 20r, 25r | Increase cable weight slightly. | 2/1/2 | None |
| Dumbbell Lunges | 3 | 15r, 20r, 25r | Focus on full range of motion and controlled movement. | 2/1/2 | None |
| Jump Rope | 3 | 60s | Push yourself to maintain a consistent pace for 60 seconds. | 80-90s | |
TERMS AND REFERENCE
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.