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New Week and we are ready to start a new 4 week plan. This plan is simple but definitely one that will kick you A$$. In the below program you will notice a variety of movements and exercises which incorporate Olympia lifts as well as Plyometric exercises. Recent research has shown that adding Plyos as well as Power movements such as cleans etc...into your program can help in overall fat loss due to the amount of energy used to complete these types of movements. With these types of exercises incorporated with traditional strength and bodybuilding movements this plan is a must to kick start you or transition you into a new plan for the next four weeks. So give it a try and make sure to give us feedback on our Facebook page.

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Also make sure to check out our new Popular Workout 101 video Series for more tips on Training and Technique hosted by Mike McErlane
Click Here for the Workout 101 Video series

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Deadlift	3	4	Legs
Machine Leg Press Both Legs	3	20	Legs
Power Clean	3	4	Olympic Lifts
Prone Machine Leg Curl Both Legs	3	10	Legs
Adductor Side Steps	3	12	Legs
Barbell Incline Bench Press On Bench With Band	3	8	Chest
Barbell Incline Bench Press On Bench	3	8	Chest
Laying On Incline Bench Dumbbell Flys Alternating Arms	3	6	Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms	4	15	Arms
Laying On Bench Bar Triceps Extension Both Arms	4	8	Arms
Bent Over Cable Crunch	3	20	Abs
Prone Iso Abs On Ball	2	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Seated On Bench Barbell Military Press With Band	4	12	Shoulders
Seated On Bench Dumbbell Side Raise Alternating Arms	4	8	Shoulders
Standing Front Raise With Band Alternating Arms	4	8	Shoulders
Dumbbell Hang Clean Push Press	2	10	Olympic Lifts
Laying on Ball Dumbbell Prone Cobras	3	10	Back
Standing Overhead Cable Pulldowns Both Arms	3	10	Back
Standing Dumbbell Rear Delt Raise Both Arms	3	8	Shoulders
Laying on Ball Abdominal Crunches Hands by Head	3	30	Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head	4	20	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Barbell Squat With Band	3	8	Legs
Jump Squat	3	5	Legs
Reverse Hamstring Curl With Band	3	8	Legs
Dumbbell Straight Legged Deadlift	3	10	Legs
Barbell Bench Press On Bench With Band	1	20	Chest
Barbell Bench Press On Bench	3	5	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Ball Push Ups Ball On Ground	3	12	Chest
Leg Lifts on Ground	3	10	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Hang Clean	3	3	Olympic Lifts
Standing Dumbbell Military Press Alternating Arms With Band	3	10	Shoulders
Standing Full Range Lateral Raise With Band Both Arms	3	12	Shoulders
Standing Cable Upright Row Both Arms	3	15	Shoulders
Dumbbell Bent Over Close Grip Rows Both Arms	3	8	Back
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
Standing Shrugs With Band	3	15	Shoulders
Standing Bicep Curl Barbell Both Arms	4	12	Arms
Standing Cable Triceps Extension Both Arms	4	10	Arms
Standing Bicep Curl Dumbbell With Band Both Arms	2	20	Arms
Dips	2	15	Chest
Bent Over Cable Crunch	3	25	Abs
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	5	30	Cardio
Box Jumps	3	10	Plyometrics
Barbell Walking Lunge	3	6	Legs
Barbell Close Grip Bench Press with bands	3	10	Chest
Barbell Side Lunge	1	10	Legs
Laying on Ground Abdominal Crunches Hands by Head	5	20	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	3	Olympic Lifts
Jump Squat	3	8	Legs
Barbell Squat With Band	3	5	Legs
Barbell One Legged Squat Foot On Bench	3	6	Legs
Prone Machine Leg Curl Both Legs	4	10	Legs
Barbell Bench Press On Bench With Band	3	15	Chest
Dumbell Bench Press On Ball Alternating Arms	3	12	Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms	5	12	Arms
Standing Kickbacks Both Arms With Band	5	20	Arms
Dips	2	10	Chest
Laying on Ground Abdominal Crunches Hands by Head	2	50	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Seated On Bench Barbell Military Press	3	10	Shoulders
Standing Dumbbell Side Raise Alternating Arms	3	6	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Standing Barbell Upright Row	3	10	Shoulders
Seated On Ball Bar Lat Pulldowns Both Arms	3	10	Back
Barbell Bent Over Wide Grip Rows With Band Both Arms	4	6	Back
Standing Dumbbell Shrugs	3	10	Shoulders
Jump Rope	1	30	Cardio
Laying on Ground Abdominal Crunches Hands by Head	2	50	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Barbell Deadlift	3	3	Legs
Hang Clean	3	3	Olympic Lifts
Barbell Front Squat	3	6	Legs
Step Ups Alternating Legs	3	5	Legs
Reverse Hamstring Curl With Band	3	10	Legs
Barbell Static Side Lunge With Band	3	10	Legs
Barbell Incline Bench Press On Bench With Band	5	8	Chest
Standing High Cable Flys Alternating Arms	3	15	Chest
Close Grip Push Ups	3	8	Chest
Laying On Ball Abdominal Crunch With Cable	4	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Power Skips	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dot Drill (Front to Back)	5	5	Plyometrics
Overhead Squat	1	30	Legs
Seated On Ball Dumbbell Military Press Alternating Arms	4	8	Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms	4	8	Shoulders
Barrel Throws with Band	4	8	Shoulders
Seated On Ball Cable Lat Pulldowns One Arm	3	12	Back
Standing Biceps Curl Dumbbell With Band Alternating Arms	4	12	Arms
Standing Kickbacks Both Arms With Band	4	25	Arms
Dips	3	10	Chest
Standing High Bicep Curls One Arm	3	25	Arms
V-Ups With No Equipment	3	20	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Power Clean	3	2	Olympic Lifts
Barbell Squat	3	6	Legs
Barbell Bench Press On Bench	3	6	Chest
Standing Bicep Curl Barbell With Band Both Arms	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	15	Arms
Walk Run Treadmill- 20-30 minutes	1	1	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Dumbbell Hang Clean Push Press	3	6	Olympic Lifts
Jump Rope	1	30	Cardio
Barbell Squat With Band	3	8	Legs
Barbell Straight Legged Deadlift	3	6	Legs
Laying On Ground Feet On Ball Leg Curl Both Legs	3	15	Legs
Seated On Ball Dumbbell Military Press One Arm	3	10	Shoulders
Seated On Ball Dumbbell Side Raise Alternating Arms	3	8	Shoulders
Standing Dumbbell Front Raise Both Arms	3	8	Shoulders
Standing Cable Upright Row Both Arms	3	15	Shoulders
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Laying on Ground Abdominal Crunches Hands by Head	3	20	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Jump Rope	3	30	Cardio
Dumbbell Bench Press On Ball Both Arms	5	8	Chest
Laying On Ball Dumbbell Flys Both Arms	5	10	Chest
Ball Push Ups Ball On Ground	3	8	Chest
Jump Rope	1	30	Cardio
Barbell Incline Bench Press On Bench With Band	2	10	Chest
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
Dumbbell Bent Over Wide Grip Rows Both Arms	3	6	Back
Standing Bicep Curl Dumbbell Alternating Arms	5	10	Arms
Standing Cable Triceps Extension Both Arms	5	12	Arms
Laying on Ball Abdominal Crunches Hands by Head With Band	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Power Clean	3	4	Olympic Lifts
Barbell Front Squat	3	5	Legs
Prone Machine Leg Curl Both Legs	4	15	Legs
Alternating Front Lunge with Band attached in Front	2	10	Legs
Standing Shoulder Press With Band Both Arms	3	12	Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms	3	6	Shoulders
Standing Cable Front Raise Both Arms	3	6	Shoulders
Dips	3	10	Chest
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	3	8	Chest
Standing Low Cable Flys Alternating Arms	3	10	Chest
Jump Rope	1	30	Cardio
Laying On Ground Dumbbell Prone Cobras	3	8	Back
Close Grip Push Ups	3	8	Chest
Standing Overhead Cable Pulldowns Both Arms	3	12	Back
Standing High Bicep Curls Both Arms	4	10	Arms
Ball and Band Preacher Curls One Arm	2	20	Arms
Standing Kickbacks Both Arms With Band	3	15	Arms
Laying On Bench Dumbbell Tricep Extension Both Arms	3	8	Arms
Laying on Ground Abdominal Crunches Hands Straight Up	4	25	Abs
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Squat	3	10	Legs
Standing Chest Press With Band One Arm	3	15	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Jump Rope	5	30	Cardio
Dumbbell Overhead Squat With Ball	1	30	Legs
Laying on Ball Abdominal Crunches Hands by Head	3	30	Abs
Prone Iso Abs Feet On Ground Arms On Ball	3	30	Abs
Jump Rope	1	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Hang Clean	3	10	Olympic Lifts
Standing Dumbbell Shoulder Press Both Arms	3	6	Shoulders
Barrel Throws with Band	3	10	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	12	Back
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Standing Cable Upright Row Both Arms	3	12	Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms	3	10	Back
Prone Iso Abs Feet On Ground Arms On Ball	3	20	Abs
Laying on Ball Abdominal Crunches Hands by Head	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Machine Leg Press Both Legs	3	20	Legs
Barbell One Legged Squat Foot On Bench	3	5	Legs
Dumbbell Side Lunge	3	6	Legs
Prone Machine Leg Curl One Leg	3	10	Legs
Adductor Side Steps	3	15	Legs
Barbell Bench Press On Bench	3	8	Chest
Dumbbell Bench Press On Ball One Arm	3	10	Chest
Standing Chest Fly With Band One Arm	3	12	Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms	4	15	Arms
Laying On Bench Bar Triceps Extension Both Arms	4	15	Arms
Jump Rope	1	30	Cardio
Laying on Ball Abdominal Crunches Hands by Head	4	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Jump in Place	3	10	Plyometrics
Jump Rope	3	30	Cardio
Power Clean	3	3	Olympic Lifts
Barbell Deadlift	3	3	Legs
Barbell Squat With Band	3	8	Legs
Standing Shoulder Press With Band Both Arms	3	20	Shoulders
Standing Dumbbell Full Range Side Raise Alternating Arms	3	12	Shoulders
Prone Iso Abs On Ball	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	4	10	Chest
Barbell Incline Bench Press On Bench	3	5	Chest
Standing Incline Chest Fly With Band One Arm	3	12	Chest
Standard Grip Pushups Feet On Ball	3	6	Chest
Standing Bicep Curl Barbell With Band Both Arms	4	15	Arms
Standing Cable Triceps Extension Both Arms	4	10	Arms
Standing Kickbacks Both Arms With Band	4	15	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Laying on Ball Abdominal Crunches Hands Straight Up With Band	4	25	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	2	15	Legs
Prone Machine Leg Curl Both Legs	2	15	Legs
Barbell Front Squat	3	5	Legs
Barbell Walking Lunge	3	6	Legs
Power Clean	3	3	Olympic Lifts
Reverse Hamstring Curl With Band	3	5	Legs
Jump Rope	1	30	Cardio
Dips	4	10	Chest
Walk Run Treadmill- 20-30 minutes	1	1	Cardio