WEEK ONE
DAY 1
Walking Lunge (100 reps) Take short rest as needed
Bodyweight squat (3set of 15)Rest 1min
Plank (1min) Take short rest as needed
Walk (20min)
DAY 2
Walk (1 mile) Take short rest as needed
Pushups (2set, to failure)Rest 1min
Lying Leg Raise (2sets of 50) Take short rest as needed
Walk (1 mile) Take short rest as needed
DAY 3
Barbell Bench Press (4sets, 10-16 reps)Rest 1min
Pushups (4set, to failure)Rest 1min
Lat Pull-Down (4sets,8-10 reps) Rest 1min
Dumbbell Bicep Curl (4sets, 8-10 reps)Rest 1min
Walk (1mile)
DAY 4
Mountain Climber (3sets, 1mins)Rest 1min
Burpee (3set, 10reps)Rest 1min
Walk (1 mile)
Medicine Ball Slam (3sets, 20reps)Rest 1min
Leg Press (3sets, 30reps)
Walking Lunge (100 reps) Take short rest as needed
DAY 5
Walk (60min)
DAY 6
Walk/Jog (1 mile)
Dumbbell Shoulder Press (3set, 30sec)Rest 1min
Medicine Ball Slam (3sets, 20reps)Rest 1min
Walk/Jog (1mile)
Leg Extensions (3sets, 10reps)Rest 1min
Plank (1min)
Take short rest as needed
DAY 7 (REST)
Take the day off big guy, you deserve it!
WEEK TWO
DAY 8
Walk/Jog (3 miles) Take short rest as needed
DAY 9
Walk (1 mile) Take short rest as needed
Pushups (2set, to failure)Rest 1min
Lying Leg Raise (2sets of 50) Take short rest as needed
Walk (1 mile) Take short rest as needed
DAY 10
Barbell Bench Press (4sets, 10-16 reps)Rest 1min
Pushups (4set, to failure)Rest 1min
Lat Pull-Down (4sets,8-10 reps) Rest 1min
Dumbbell Bicep Curl (4sets, 8-10 reps)Rest 1min
Dumbbell Triceps Extensions (4sets, to failure)Rest 1min
Walk (20min)
DAY 11
Mountain Climber (3sets, 1mins)Rest 1min
Burpee (3set, 10reps)Rest 1min
Walk/Jog (1 mile)
Medicine Ball Slam (3sets, 20reps)Rest 1min
Leg Press (3sets, 30reps)
Walking Lunge (100 reps) Take short rest as needed
Plank (3sets, 1min)
DAY 12
Walk (60min)
DAY 13
Walk/Jog (1 mile)
Dumbbell Shoulder Press (3set, 30sec)Rest 1min
Medicine Ball Slam (3sets, 20reps)Rest 1min
Walk/Jog (1mile)
Leg Extensions (3sets, 10reps)Rest 1min
Plank (1min)
Take short rest as needed
DAY 14 (Rest)
Another Great Week! Rest up King.
WEEK THREE
DAY 15
Walk/Jog (3 miles) Take short rest as needed
DAY 16
Walk/Jog (1 mile) Take short rest as needed
Pushups (2set, to failure)Rest 1min
Lying Leg Raise (2sets of 50) Take short rest as needed
Walk/Jog (1 mile) Take short rest as needed
DAY 17
Barbell Bench Press (4sets, 10-16 reps)Rest 1min
Pushups (4set, to failure)Rest 1min
Lat Pull-Down (4sets,8-10 reps) Rest 1min
Dumbbell Bicep Curl (4sets, 8-10 reps)Rest 1min
Dumbbell Triceps Extensions (4sets, to failure)Rest 1min
Walk (20min)
DAY 18
Mountain Climber (3sets, 1mins)Rest 1min
Burpee (3set, 10reps)Rest 1min
Walk/Jog (1 mile)
Medicine Ball Slam (3sets, 20reps)Rest 1min
Leg Press (3sets, 30reps)
Walking Lunge (100 reps) Take short rest as needed
Plank (3sets, 1min)
DAY 19
Walk/Jog (60min)
DAY 20
Walk/Jog (1 mile)
Dumbbell Shoulder Press (3set, 30sec)Rest 1min
Medicine Ball Slam (3sets, 20reps)Rest 1min
Walk/Jog (1mile)
Hands Elevated Push-Up(3sets, 20reps)Rest 1min
Leg Extensions (3sets, 10reps)Rest 1min
Plank (1min)
Take short rest as needed
DAY 21 (Rest)
LET'S GO! You Are KILLING IT! Rest Up.
WEEK FOUR
DAY 22
Walk/Jog (3 miles) Take short rest as needed
DAY 23
Walk/Jog (1 mile) Take short rest as needed
Pushups (2set, to failure)Rest 1min
Lying Leg Raise (2sets of 50) Take short rest as needed
Walk/Jog (1 mile) Take short rest as needed
DAY 24
Barbell Bench Press (4sets, 10-16 reps)Rest 1min
Pushups (4set, to failure)Rest 1min
Lat Pull-Down (4sets,8-10 reps) Rest 1min
Dumbbell Bicep Curl (4sets, 8-10 reps)Rest 1min
Dumbbell Triceps Extensions (4sets, to failure)Rest 1min
Walk (30min)
DAY 25
Mountain Climber (3sets, 1mins)Rest 1min
Burpee (3set, 10reps)Rest 1min
Walk/Jog (1 mile)
Medicine Ball Slam (3sets, 20reps)Rest 1min
Leg Press (3sets, 30reps)
Walking Lunge (100 reps) Take short rest as needed
Plank (3sets, 1min)
DAY 26
Walk/Jog (60min)
DAY 27
Walk/Jog (1 mile)
Dumbbell Shoulder Press (3set, 30sec)Rest 1min
Medicine Ball Slam (3sets, 20reps)Rest 1min
Walk/Jog (1mile)
Hands Elevated Push-Up(3sets, 20reps)Rest 1min
Leg Extensions (3sets, 10reps)Rest 1min
Plank (3sets, 1min)
Take short rest as needed
DAY 21 (Rest)
You did it Big Guy. We are proud of you. Lets keep it going! check out our "FAT BOY Plan"