[CENTER]
Week 1-6:

Mondays:
Bodyweight Upper Body: High Intensity
1. push ups: 5-6 sets of 70% max (if your max is 30 do 21)/90 seconds rest
2. pull ups: 4 sets of 70% max/90 seconds rest
3. dips : 4 sets of 70% max/90 seconds rest
4. Chin ups: 4 sets of 70% max/90 seconds rest
Training Lower Body: High Intensity
1. overhead dumbbell squat: 4 sets of 70% max/90 seconds rest
2. Single Leg Split Squat: 4 sets of 70% max /90 seconds rest
3. burpees (google it) 4 sets of 70% max/30 seconds rest
Core
1. plank cycle: 3 sets of 2 minute regular planks into 30 seconds of side planks on each side = total 3 minutes 1 minutes rest in between
2. bicycle crunches: Four sets of 40 reps bicycle crunches

Tuesdays:
Weight training Lower Body: Low intensity
1. shoulder press with dumbbell lunge(1:37 in the video): 3 sets x 10 reps x 70% of 1RMax 2 min rest
2. single leg deaflift: 3 sets x 10 reps x 70% of 1RMax 2 min rest
3. dumbbell swing : 3 sets x 10 reps x 70% of 1RMax 2 min rest
Upper Body:
Core:

Wednesdays: REST on the weight training, Cardio(15-30 minutes).


Thursdays:
Strength Upper Body: Low intensity
1. Dumbbell curls: 3 sets of 10 reps 2 minute rest
2. Dumbell reardealt row: 3 sets of 10 reps 2 minute rest
3. Arnold Press : 3 sets of 10 reps 2 minute rest
Plyometric Lower Body: Low intensity
1. Squat jumps with dumbbells across your chest: 3 sets of 10 reps 2 minute rest
2. Split Squat Jumps: 3 sets of 10 reps 2 minute rest
3. Burpees: 3 sets of 10 reps 2 minute rest
Core:
1. plank cycle: 3 sets of 2 minute regular planks into 30 seconds of side planks on each side = total 3 minutes 1 minutes rest in between each set
2. bicycle crunches: Four sets of 40 reps bicycle crunches
Fridays:
Strength Lower Body: High intensity
1. squats: 3 sets x 10 reps x 70% of 1RMax 1 min rest
2. dumbell lunges: 3 sets x 10 reps x 70% of 1RMax 1 min rest
3. deadlift with dumbbells: 3 sets x 10 reps x 70% of 1RMax 1 min rest
4. Front Squat 3 X 10

Upper Body
1. diamond pushups: 4 sets of 5-8 reps/30 seconds rest
2. explosive push ups : 4 sets of 5 reps/30 seconds rest
1a. Triangle Pull Ups 4 x 5
2b. Regular Pull Ups 4 x 5
3. Dumbbell Row Row 5 x 8
4a. Shrugs 3 x 12
5b. Face Pulls 3 x 12


Week 7-12
Coming up....



But this is just a general program, you can add this to stuff you're already doing. It's really the most I can do since Im not able to take your measurements and give you a fitness test.