Rock Star level

Instructions

This level is set for four separate workouts per week. This program requires a 24-48 hour break between workouts for sufficient recovery time. Perform each workout once from start to finish and remember to hydrate properly. You can do a Monday/Wednesday/Friday/Sunday split or a Tuesday/Thursday/Saturday/Sunday split for the four workouts. Note that this is a program with four workouts per week. Workout number four is the legs and shoulders workout repeated. Be sure to follow each workout exactly as written for the 8 weeks, as this is where results are maximed.

Workout 1 (Monday legs/shoulders)

Warm-up

  • Fence step overs forward (20 each leg) bw
  • Deep side to side lunges (20/leg) bw
  • Treadmill sprints (30 secs on/15 secs off) Do 3 sprints and start at speed that is safe but challenges you.
  • Burpees (12) bw
  • Squat jumps (50) bw
  • Screamers with med ball overhead (25/leg) 8 lbs

Circuit

  • Single db opposite leg reverse lunges (10/10 per leg) start with 12 and 10 lb dbs
  • Box split squats with db overhead press (20/leg) start with 12 lb db
  • Goblet ½ squat into full squat (15) start with 10 lb kettlebell
  • Alternating one arm db squat to press overhead (15/arm) start with 10 lb db
  • Kneeling db box press (20) start with 8 lb dbs
  • Kneeling side db raises (15/15) start with 10 and 8 lb dbs
  • Straight arm alternating arm and leg plank (15/arm) bw
  • Double or single wheel roll outs (20) bw
  • Baby plank pikes (50) bw

Workout 2 (Tuesday back/biceps)

Warm-up

  • Assault bike (15 cals afap) or regular bike (.5 mile afap)
  • Angry bear crawl (20 forwards and backwards) bw
  • Bosu climber burpees (12) bw
  • Side plank reach under to open (15/side) bw
  • Stretch plank alternating feet (20 total) bw
  • V hops (20) bw

Circuit

  • One arm db rows (15/15) start with 15/12 lb dbs
  • Wide lat pull downs (25) start with 50 lbs
  • Low cable bosu table tops (15/15) start with 80/70 lbs
  • Kettlebell pray curls with 3 sec down phase (15) start with 10 lb kettlebell
  • High cable Flex curls (15/15) start with 30/20 lbs
  • Squat hold low cable barbell preacher curls (25) start with 40 lbs
  • Superman prone hold (1.5 mins) bw
  • Straight arm plank kettlebell drags (20 total) start with 20 lb kettlebell
  • Kettlebell halo (20) start with 10 lb kettlebell

Workout 3 (Wednesday chest/triceps)

Warm-up

  • Weighted jumping jacks (50) start with 5 lb dbs
  • Walking chest slam ball push (20) 10 lb slam ball
  • Battle rope circles in (50) bw
  • Battle rope slams (50) bw
  • Burpees into kettlebell swings (3:5) 5x starting with 15 lb kettlebell
  • Full sit ups with db shoulder press at top (20) start with 5 lb dbs

Circuit

  • Low cable flyes (15/15) start with 30/20 lbs
  • Feet on ball push ups (25) bw
  • Db warrior pulses into db kickbacks (20:5) 3x start with 5 lb dbs
  • Overhead db extensions on wobble board (15/15) start with 12/10 lb dbs
  • Db bench on ball alternating arms every 5 reps and hold at top between (15 total per arm) start with 5 lb dbs
  • Standing back against bench front db chest raises slow (15) start with 5 lb dbs
  • Ball knee tucks (35) bw
  • Straight arm stretch plank step ins 5x (10 secs each step in) bw
  • Mid cable alternating wood choppers (15/side) start with 40 lbs

Workout 4 (Thursday legs/shoulders)

Warm-up

  • Fence step overs forward (20 each leg) bw
  • Deep side to side lunges (20/leg) bw
  • Treadmill sprints (30 secs on/15 secs off) Do 3 sprints and start at speed that is safe but challenges you.
  • Burpees (12) bw
  • Squat jumps (50) bw
  • Screamers with med ball overhead (25/leg) 8 lbs

Circuit

  • Single db opposite leg reverse lunges (10/10 per leg) start with 12 and 10 lb dbs
  • Box split squats with db overhead press (20/leg) start with 12 lb db
  • Goblet ½ squat into full squat (15) start with 10 lb kettlebell
  • Alternating one arm db squat to press overhead (15/arm) start with 10 lb db
  • Kneeling db box press (20) start with 8 lb dbs
  • Kneeling side db raises (15/15) start with 10 and 8 lb dbs
  • Straight arm alternating arm and leg plank (15/arm) bw
  • Double or single wheel roll outs (20) bw
  • Baby plank pikes (50) bw

Workout 5 (Friday back/biceps)

Warm-up

  • Assault bike (15 cals afap) or regular bike (.5 mile afap)
  • Angry bear crawl (20 forwards and backwards) bw
  • Bosu climber burpees (12) bw
  • Side plank reach under to open (15/side) bw
  • Stretch plank alternating feet (20 total) bw
  • V hops (20) bw

Circuit

  • One arm db rows (15/15) start with 15/12 lb dbs
  • Wide lat pull downs (25) start with 50 lbs
  • Low cable bosu table tops (15/15) start with 80/70 lbs
  • Kettlebell pray curls with 3 sec down phase (15) start with 10 lb kettlebell
  • High cable Flex curls (15/15) start with 30/20 lbs
  • Squat hold low cable barbell preacher curls (25) start with 40 lbs
  • Superman prone hold (1.5 mins) bw
  • Straight arm plank kettlebell drags (20 total) start with 20 lb kettlebell
  • Kettlebell halo (20) start with 10 lb kettlebell

Workout 6 (Saturday chest/triceps)

Warm-up

  • Weighted jumping jacks (50) start with 5 lb dbs
  • Walking chest slam ball push (20) 10 lb slam ball
  • Battle rope circles in (50) bw
  • Battle rope slams (50) bw
  • Burpees into kettlebell swings (3:5) 5x starting with 15 lb kettlebell
  • Full sit ups with db shoulder press at top (20) start with 5 lb dbs

Circuit

  • Low cable flyes (15/15) start with 30/20 lbs
  • Feet on ball push ups (25) bw
  • Db warrior pulses into db kickbacks (20:5) 3x start with 5 lb dbs
  • Overhead db extensions on wobble board (15/15) start with 12/10 lb dbs
  • Db bench on ball alternating arms every 5 reps and hold at top between (15 total per arm) start with 5 lb dbs
  • Standing back against bench front db chest raises slow (15) start with 5 lb dbs
  • Ball knee tucks (35) bw
  • Straight arm stretch plank step ins 5x (10 secs each step in) bw
  • Mid cable alternating wood choppers (15/side) start with 40 lbs
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