MUSCLE BUILDING BALL & BAND WORKOUT
12 WEEKs60 DAYs433 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 3 | 12 |
| Walking Lunge V·06 | 3 | 10 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 8 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Standing Front Raise With Band Both Arms V·37 | 3 | 12 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 8 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 291 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Push-Up V·05 | 3 | 12 |
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Band Low Row V·57 | 3 | 15 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 4 | 10 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 4 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 266 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 3 | 12 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Sumo Ball Squat V·33 | 1 | 30 |
| Band Lateral Raise V·32 | 3 | 8 |
| Bands Upright Row V·03 | 3 | 8 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 3 | 8 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 249 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 3 | 12 |
| Band One-Arm Standing Flye V·34 | 3 | 12 |
| Band One-Arm Standing Chest Press V·63 | 3 | 10 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 8 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 8 |
| Standing Kickbacks Alternating Arms With Band V·07 | 5 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| Standing Band Curl V·03 | 5 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 345 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 40 |
| Band One-Arm Standing Incline Flye V·37 | 1 | 30 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 30 |
| Standing Bicep Curl Dumbbell With Band Both Arms V·15 | 1 | 40 |
| Standing Triceps Extension With Band Both Arms V·17 | 1 | 30 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 50 |
| STAGE CLEAR! TOTAL VOLUME | 7 | 250 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 3 | 15 |
| Walking Lunge V·06 | 3 | 8 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 2 | 15 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Standing Front Raise With Band Both Arms V·37 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Push-Up V·05 | 3 | 15 |
| Band Kneeling Lat Pulldown V·09 | 3 | 20 |
| Band Low Row V·57 | 3 | 12 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 4 | 15 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 4 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 10 |
| Sumo Ball Squat V·33 | 1 | 30 |
| Band Lateral Raise V·32 | 3 | 15 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 3 | 12 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Band One-Arm Standing Chest Press V·63 | 3 | 15 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 12 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 12 |
| Standing Kickbacks Alternating Arms With Band V·07 | 5 | 12 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| Standing Band Curl V·03 | 5 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 387 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Band One-Arm Standing Incline Flye V·37 | 1 | 30 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 30 |
| Standing Bicep Curl Dumbbell With Band Both Arms V·15 | 1 | 30 |
| Standing Triceps Extension With Band Both Arms V·17 | 1 | 40 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 1 | 25 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 50 |
| STAGE CLEAR! TOTAL VOLUME | 7 | 235 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 4 | 10 |
| Walking Lunge V·06 | 2 | 20 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 2 | 12 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Standing Front Raise With Band Both Arms V·37 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 275 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Push-Up V·05 | 3 | 8 |
| Band Kneeling Lat Pulldown V·09 | 3 | 10 |
| Band Low Row V·57 | 3 | 12 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 3 | 15 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 2 | 25 |
| Alternating Front Lunge with Band attached in Front V·01 | 2 | 20 |
| Sumo Ball Squat V·33 | 1 | 30 |
| Band Lateral Raise V·32 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 10 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 3 | 10 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 4 | 12 |
| Band One-Arm Standing Flye V·34 | 4 | 12 |
| Band One-Arm Standing Chest Press V·63 | 4 | 10 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 4 | 15 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 4 | 15 |
| Standing Kickbacks Alternating Arms With Band V·07 | 5 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| Standing Band Curl V·03 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 431 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 40 |
| Band One-Arm Standing Incline Flye V·37 | 1 | 40 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 40 |
| Standing Bicep Curl Dumbbell With Band Both Arms V·15 | 1 | 40 |
| Standing Triceps Extension With Band Both Arms V·17 | 1 | 30 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 50 |
| STAGE CLEAR! TOTAL VOLUME | 7 | 270 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 4 | 8 |
| Walking Lunge V·06 | 2 | 15 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 8 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Standing Front Raise With Band Both Arms V·37 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 245 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Push-Up V·05 | 3 | 10 |
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Band Low Row V·57 | 3 | 20 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 4 | 15 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 4 | 20 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 335 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 2 | 30 |
| Alternating Front Lunge with Band attached in Front V·01 | 2 | 15 |
| Sumo Ball Squat V·33 | 1 | 30 |
| Band Lateral Raise V·32 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 15 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 4 | 15 |
| Band One-Arm Standing Flye V·34 | 4 | 15 |
| Band One-Arm Standing Chest Press V·63 | 4 | 8 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 4 | 12 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 4 | 12 |
| Standing Kickbacks Alternating Arms With Band V·07 | 5 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| Standing Band Curl V·03 | 5 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 433 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 40 |
| Band One-Arm Standing Incline Flye V·37 | 1 | 40 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 40 |
| Standing Bicep Curl Dumbbell With Band Both Arms V·15 | 1 | 50 |
| Standing Triceps Extension With Band Both Arms V·17 | 1 | 50 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 50 |
| STAGE CLEAR! TOTAL VOLUME | 7 | 300 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 20 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Adductor Side Steps V·05 | 2 | 20 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 3 | 12 |
| Standing Front Raise With Band Alternating Arms V·36 | 3 | 8 |
| Prone Cobras On Ball Without Band Both Arms V·11 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 406 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 5 | 15 |
| Push-Up V·10 | 5 | 15 |
| Band One-Arm Standing Flye V·34 | 5 | 10 |
| Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02 | 5 | 15 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 5 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 20 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Alternating Side Lunge V·04 | 2 | 20 |
| One Legged Squat Foot On Ball V·44 | 2 | 8 |
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 20 |
| Standing Side Raise With Band One Arm V·61 | 3 | 8 |
| Seated On Ball Upright Rear Delt Raise With Band Both Arms V·24 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 383 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 15 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 20 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Standing Wide Grip Low Rows With Band Alternating Arms V·85 | 4 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 290 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Alternating Curl V·02 | 5 | 10 |
| Standing Kickbacks Both Arms With Band V·08 | 5 | 10 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 5 | 10 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 5 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 260 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Adductor Side Steps V·05 | 2 | 20 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 10 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 3 | 10 |
| Standing Front Raise With Band Alternating Arms V·36 | 3 | 12 |
| Prone Cobras On Ball Without Band Both Arms V·11 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 382 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 4 | 12 |
| Push-Up V·10 | 4 | 12 |
| Band One-Arm Standing Flye V·34 | 4 | 15 |
| Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02 | 5 | 10 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 5 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 341 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 15 |
| Alternating Side Lunge V·04 | 2 | 20 |
| One Legged Squat Foot On Ball V·44 | 2 | 5 |
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 10 |
| Standing Side Raise With Band One Arm V·61 | 3 | 10 |
| Seated On Ball Upright Rear Delt Raise With Band Both Arms V·24 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 341 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 10 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 15 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Standing Wide Grip Low Rows With Band Alternating Arms V·85 | 4 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 260 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Alternating Curl V·02 | 5 | 12 |
| Standing Kickbacks Both Arms With Band V·08 | 5 | 12 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 5 | 12 |
| Standing High Bicep Curl Alternating Arms V·11 | 5 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 300 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Adductor Side Steps V·05 | 2 | 20 |
| Standing Shoulder Press Alternating Arms V·24 | 4 | 8 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 4 | 8 |
| Standing Front Raise With Band Alternating Arms V·36 | 4 | 8 |
| Prone Cobras On Ball Without Band Both Arms V·11 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 406 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 4 | 20 |
| Push-Up V·10 | 4 | 20 |
| Band One-Arm Standing Flye V·34 | 4 | 15 |
| Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02 | 5 | 15 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 5 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 445 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 12 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 15 |
| Alternating Side Lunge V·04 | 2 | 20 |
| One Legged Squat Foot On Ball V·44 | 2 | 8 |
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 12 |
| Standing Side Raise With Band One Arm V·61 | 3 | 8 |
| Seated On Ball Upright Rear Delt Raise With Band Both Arms V·24 | 3 | 8 |
| Bands Upright Row V·03 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 326 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 12 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 10 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Standing Wide Grip Low Rows With Band Alternating Arms V·85 | 4 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 251 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Alternating Curl V·02 | 5 | 15 |
| Standing Kickbacks Alternating Arms With Band V·07 | 5 | 15 |
| Standing Both Legs Preacher Curls One Arm V·06 | 5 | 15 |
| Seated On Ball Tricep Extension With Band Alternating Arms V·10 | 5 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 360 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Adductor Side Steps V·05 | 2 | 20 |
| Standing Shoulder Press Alternating Arms V·24 | 4 | 10 |
| Standing Full Range Lateral Raise With Band Both Arms V·36 | 4 | 10 |
| Standing Front Raise With Band Alternating Arms V·36 | 4 | 10 |
| Prone Cobras On Ball Without Band Both Arms V·11 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 406 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 4 | 10 |
| Push-Up V·10 | 4 | 10 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02 | 5 | 12 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 5 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 305 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Alternating Side Lunge V·04 | 2 | 20 |
| One Legged Squat Foot On Ball V·44 | 2 | 6 |
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 12 |
| Standing Side Raise With Band One Arm V·61 | 3 | 10 |
| Seated On Ball Upright Rear Delt Raise With Band Both Arms V·24 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 8 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 316 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 8 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 15 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Standing Wide Grip Low Rows With Band Alternating Arms V·85 | 4 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 254 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Alternating Curl V·02 | 5 | 20 |
| Standing Kickbacks Both Arms With Band V·08 | 5 | 20 |
| Standing Triceps Extension With Band One Arm V·15 | 5 | 20 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 5 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 460 REPS |
WEEK 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 6 |
| Front To Back Lunge V·03 | 3 | 8 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 10 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 8 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 8 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| Leg Lifts on Ground V·06 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 1 | 30 |
| Band One-Arm Standing Flye V·34 | 1 | 30 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 10 |
| Band Kneeling Lat Pulldown V·09 | 3 | 12 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 15 |
| Seated On Ball Shrugs With Band V·15 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 396 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 10 |
| Front Ball Squat With Band V·12 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 8 |
| Static Side Lunges With Band V·05 | 3 | 8 |
| Standing Shoulder Press With Band One Arm V·23 | 3 | 6 |
| Barrel Throws with Band V·01 | 3 | 8 |
| Seated On Ball Dumbbell Rear Delt Raise Both Arms With Band V·35 | 3 | 8 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| Standing Biceps Curl Dumbbell With Band Alternating Arms V·14 | 4 | 20 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 4 | 12 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 6 |
| On Ball Back Extension V·06 | 3 | 12 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 3 | 12 |
| Laying on Ground Abdominal Crunches with a Twist V·05 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Overhead Squat With Band V·09 | 1 | 30 |
| Standing Shoulder Press Alternating Arms V·24 | 1 | 30 |
| Seated On Ball One Leg Bicep Curl With Band Alternating Arms Behind V·05 | 1 | 30 |
| Standing One Leg Kickbacks Alternating Arms With Bands V·07 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 100 |
| STAGE CLEAR! TOTAL VOLUME | 5 | 220 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 8 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 10 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 8 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 8 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| Leg Lifts on Ground V·06 | 3 | 10 |
| Front To Back Lunge V·03 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 1 | 30 |
| Band One-Arm Standing Flye V·34 | 1 | 30 |
| Close-Grip Push-Up V·05 | 3 | 8 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 8 |
| Band Kneeling Lat Pulldown V·09 | 3 | 10 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 20 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 12 |
| Seated On Ball Shrugs With Band V·15 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 8 |
| Front Ball Squat With Band V·12 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Standing Shoulder Press With Band One Arm V·23 | 3 | 8 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Seated On Ball Dumbbell Rear Delt Raise Both Arms With Band V·35 | 3 | 8 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| Standing Biceps Curl Dumbbell With Band Alternating Arms V·14 | 4 | 20 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 439 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 12 |
| On Ball Back Extension V·06 | 3 | 10 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| Laying on Ground Abdominal Crunches with a Twist V·05 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Overhead Squat With Band V·09 | 1 | 30 |
| Standing Shoulder Press Alternating Arms V·24 | 1 | 30 |
| Seated On Ball One Leg Bicep Curl With Band Alternating Arms Behind V·05 | 1 | 30 |
| Standing One Leg Kickbacks Alternating Arms With Bands V·07 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 100 |
| STAGE CLEAR! TOTAL VOLUME | 5 | 220 REPS |
WEEK 11
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 10 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| Leg Lifts on Ground V·06 | 3 | 10 |
| Front To Back Lunge V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 1 | 30 |
| Band One-Arm Standing Flye V·34 | 1 | 30 |
| Close-Grip Push-Up V·05 | 3 | 12 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 12 |
| Band Kneeling Lat Pulldown V·09 | 3 | 8 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 10 |
| Seated On Ball Shrugs With Band V·15 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 381 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 10 |
| Front Ball Squat With Band V·12 | 3 | 8 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Static Side Lunges With Band V·05 | 3 | 8 |
| Standing Shoulder Press With Band One Arm V·23 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Seated On Ball Dumbbell Rear Delt Raise Both Arms With Band V·35 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| Standing Biceps Curl Dumbbell With Band Alternating Arms V·14 | 4 | 20 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 445 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 4 | 10 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 15 |
| On Ball Back Extension V·06 | 3 | 15 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 3 | 15 |
| Laying on Ground Abdominal Crunches with a Twist V·05 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 295 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Overhead Squat With Band V·09 | 1 | 30 |
| Standing Shoulder Press Alternating Arms V·24 | 1 | 30 |
| Seated On Ball One Leg Bicep Curl With Band Alternating Arms Behind V·05 | 1 | 30 |
| Standing One Leg Kickbacks Alternating Arms With Bands V·07 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 100 |
| STAGE CLEAR! TOTAL VOLUME | 5 | 220 REPS |
WEEK 12
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 1 | 30 |
| Standing Shoulder Press With Band Both Arms V·25 | 1 | 30 |
| Ball Squat With Band V·16 | 3 | 12 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 10 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| Leg Lifts on Ground V·06 | 3 | 10 |
| Front To Back Lunge V·03 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 1 | 30 |
| Band One-Arm Standing Flye V·34 | 1 | 30 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Standing Incline Chest Fly With Band Both Arms V·39 | 3 | 15 |
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 12 |
| Seated On Ball Shrugs With Band V·15 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 417 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 12 |
| Front Ball Squat With Band V·12 | 3 | 6 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 6 |
| Static Side Lunges With Band V·05 | 3 | 6 |
| Standing Shoulder Press With Band One Arm V·23 | 3 | 12 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Seated On Ball Dumbbell Rear Delt Raise Both Arms With Band V·35 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band V·20 | 3 | 20 |
| Standing Biceps Curl Dumbbell With Band Alternating Arms V·14 | 4 | 20 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 412 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Reverse-Grip Chest Press V·65 | 4 | 8 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 8 |
| On Ball Back Extension V·06 | 3 | 8 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 20 |
| Laying on Ground Abdominal Crunches with a Twist V·05 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 236 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Overhead Squat With Band V·09 | 1 | 30 |
| Standing Shoulder Press Alternating Arms V·24 | 1 | 30 |
| Seated On Ball One Leg Bicep Curl With Band Alternating Arms Behind V·05 | 1 | 30 |
| Standing One Leg Kickbacks Alternating Arms With Bands V·07 | 1 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 1 | 100 |
| STAGE CLEAR! TOTAL VOLUME | 5 | 220 REPS |