Resistance training: Chest, back, biceps, calves; 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Tuesday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Wednesday
Resistance training: Chest, back, biceps, calves; 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Thursday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Friday
Resistance training: Chest, back, biceps, calves; 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Saturday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Sunday
One the 7th Day, The Rock rests.