CG IRON DAY 1 — Legs Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] QUADS, GLUTES & HAMSTRINGS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / FINISHER — SQUAT BURNOUT 20 / / / / 21 / / / / 22 / / / / 23 / / / / Day 1 of 30 Ref DBs: 2×15kg, 1×15kg (Goblet/Single DB) Suitcase Squat #1 60 s Suitcase Squat #2 60 s Static Lunge — Left #1 60 s Static Lunge — Right #1 60 s Static Lunge — Left #2 60 s Static Lunge — Right #2 60 s RDL #1 60 s RDL #2 60 s RDL #3 60 s Rear Step Lunge — Left #1 60 s Rear Step Lunge — Right #1 60 s Rear Step Lunge — Left #2 60 s Rear Step Lunge — Right #2 60 s Paused Goblet Squat #1 60 s Paused Goblet Squat #2 60 s Lateral Lunge — Left #1 60 s Lateral Lunge — Right #1 60 s Lateral Lunge — Left #2 60 s Lateral Lunge — Right #2 60 s 1/2 Rep Goblet Squat 30 s Full Range Goblet Squat 30 s 1/2 Rep Bodyweight Squat (BW) 30 s Full Range Bodyweight Squat (BW) 60 s CG IRON DAY 16 — Hamstrings Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] HAMSTRINGS — HIP EXTENSION & FLEXION 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / FINISHER 19 / / / / 20 / / / / Day 16 of 30 Ref DBs: 2×17.5kg, 1×30kg (Thrusts), 1×12.5kg RDL — Slow Eccentric 60 s RDL — Paused 60 s RDL — Normal Tempo 60 s Slow Ecc. Staggered RDL — Left 60 s Slow Ecc. Staggered RDL — Right 60 s 1.5 Rep Staggered RDL — Left 60 s 1.5 Rep Staggered RDL — Right 60 s Staggered RDL to Lunge — Left 60 s Staggered RDL to Lunge — Right 60 s Balance RDL — Left 60 s Balance RDL — Right 60 s Hamstring Thrust — Slow 60 s Hamstring Thrust — Hold 60 s Hamstring Thrust — Full/Hold/Full 60 s Single Leg Hamstring Thrust — Left (BW) 60 s Single Leg Hamstring Thrust — Right (BW) 60 s SL Hamstring Thrust Combo — Left (BW) 60 s SL Hamstring Thrust Combo — Right (BW) 60 s RDL (2 DBs) 30 s RDL (1 DB) 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s ✂ ✂ CG IRON DAY 2 — Upper Body Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] CHEST, BACK & SHOULDERS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / FINISHER 20 / / / / 21 / / / / Day 2 of 30 Ref DBs: 2×17.5kg, 2×10kg, 2×4kg Chest Press #1 60 s Chest Press #2 60 s Chest Press #3 60 s Chest Flyes #1 60 s Chest Flyes #2 60 s Chest Flyes #3 60 s Alternating Renegade Row #1 60 s Alternating Renegade Row #2 60 s Alternating Renegade Row #3 60 s Pullover #1 60 s Pullover #2 60 s Pullover #3 60 s Shoulder Press #1 60 s Shoulder Press #2 60 s Shoulder Press #3 60 s Rear Delt Fly #1 60 s Lateral Raise #1 60 s Rear Delt Fly #2 60 s Lateral Raise #2 60 s Alternating Frontal Raise 45 s Two-Hand Frontal Raise (1 DB) 45 s CG IRON DAY 17 — Complete Upper Body Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] UPPER BODY + DIPS STAPLE 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / FINISHER 22 / / / / Day 17 of 30 Ref DBs: 2×20kg, 2×10kg, 2×4kg Chest Press #1 60 s Chest Press #2 60 s Dips — Chair/Bars #1 (BW) 30 s Pullover #1 60 s Pullover #2 60 s Dips — Chair/Bars #2 (BW) 30 s Diamond Press #1 60 s Diamond Press #2 60 s Dips — Chair/Bars #3 (BW) 30 s Landmine Row #1 60 s Landmine Row #2 60 s Dips — Chair/Bars #4 (BW) 30 s Arnold Press #1 60 s Arnold Press #2 60 s Dips — Chair/Bars #5 (BW) 30 s Lateral to Frontal Arcs #1 60 s Lateral to Frontal Arcs #2 60 s Dips — Chair/Bars #6 (BW) 30 s Partial Rear Delt Flyes #1 60 s Partial Rear Delt Flyes #2 60 s Dips — Chair/Bars #7 (BW) 30 s Around the World 60 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s ✂ ✂ CG IRON DAY 3 — Glutes Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] ACTIVATION — BANDED 01 / / / / 02 / / / / 03 / / / / GLUTES — HIP THRUSTS & LUNGES 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / FINISHER — BANDED THRUST SEQUENCE (7 × 30S) 20 / / / / 21 / / / / 22 / / / / Day 3 of 30 Ref DBs: 1×30kg, 1×15kg (Lunges), Band Banded Glute Abduction (BW) 60 s Banded Glute Bridge (BW) 30 s Upright Banded Abduction (BW) 60 s Banded Hip Thrust (Paused) #1 60 s Banded Hip Thrust (Paused) #2 60 s Hip Thrust (Paused) #1 60 s Hip Thrust (Paused) #2 60 s Staggered Hip Thrust — Left 60 s Staggered Hip Thrust — Right 60 s Sumo Deadlift Squat (Paused) #1 60 s Sumo Deadlift Squat (Paused) #2 60 s Bulgarian Lunge — Left #1 60 s Bulgarian Lunge — Right #1 60 s Bulgarian Lunge — Left #2 60 s Bulgarian Lunge — Right #2 60 s Single Leg Hip Thrust — Left #1 (BW) 60 s Single Leg Hip Thrust — Right #1 (BW) 60 s Single Leg Hip Thrust — Left #2 (BW) 60 s Single Leg Hip Thrust — Right #2 (BW) 60 s Banded Thrust: Full #1 / 1/2 Reps (BW) 30s+30s Banded Thrust: Full #2 / Pulses (BW) 30s+30s Banded Thrust: Full #3 / Hold / Full #4 (BW) 3×30 s CG IRON DAY 18 — Glutes Supersets Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] WARM UP & GLUTE SUPERSETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / FINISHER — BANDED BURNOUT 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / Day 18 of 30 Ref DBs: 1×30kg, 2×15kg, Band Banded Warm Up Walks (BW) 90 s Sumo Squat Deadlift 45 s Sumo Squat 1/2 Reps (BW) 45 s Banded Hip Thrust — Slow 45 s Banded Hip Thrust — Hold 45 s Banded Hip Thrust — Pulses 45 s Banded Hip Thrust — Full Range 45 s Elevated Lunge — Left 45 s Fwd Lean Hand Tap Lunge — Left (BW) 45 s Elevated Lunge — Right 45 s Fwd Lean Hand Tap Lunge — Right (BW) 45 s Single DB Rear Step Lunge — Left 45 s Rear Step Lunge — Left (BW) 45 s Single DB Rear Step Lunge — Right 45 s Rear Step Lunge — Right (BW) 45 s Band Only Hip Thrust (BW) 45 s Band Only Hip Thrust Hold + Reps (BW) 45 s Single Leg Hip Thrust Pulses — Left (BW) 45 s Single Leg Hip Thrust Full — Left (BW) 45 s Single Leg Hip Thrust Pulses — Right (BW) 45 s Single Leg Hip Thrust Full — Right (BW) 45 s Banded Lateral Walk (BW) 60 s Banded Squats (BW) 60 s Standing Abduction — Left (BW) 15 s Standing Abduction — Right (BW) 15 s Faster Lateral Walk (BW) 30 s 0 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 0 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 0 s 0 s 0 s ✂ ✂ CG IRON DAY 4 — Full Body Circuits Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] ROUND 1 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / ROUND 2 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / ROUND 3 19 / / / / 20 / / / / 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / 27 / / / / FINISHER 28 / / / / 29 / / / / 30 / / / / 31 / / / / Day 4 of 30 Ref DBs: 2×17.5kg (Moves 1–5), 2×10kg (Moves 6–9) Bent Over Row #1 40 s Static Lunge — Left #1 40 s Static Lunge — Right #1 40 s RDL #1 40 s Chest Press #1 40 s Push Press #1 40 s Heel Elevated Squat #1 40 s Rear Step Lunge — Left #1 40 s Rear Step Lunge — Right #1 40 s Bent Over Row #2 40 s Static Lunge — Left #2 40 s Static Lunge — Right #2 40 s RDL #2 40 s Chest Press #2 40 s Push Press #2 40 s Heel Elevated Squat #2 40 s Rear Step Lunge — Left #2 40 s Rear Step Lunge — Right #2 40 s Bent Over Row #3 40 s Static Lunge — Left #3 40 s Static Lunge — Right #3 40 s RDL #3 40 s Chest Press #3 40 s Push Press #3 40 s Heel Elevated Squat #3 40 s Rear Step Lunge — Left #3 40 s Rear Step Lunge — Right #3 40 s Maker #1 40 s Alternating Rear Lunge #1 20 s Maker #2 40 s Alternating Rear Lunge #2 20 s CG IRON DAY 19 — Full Body Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] CHEST 01 / / / / 02 / / / / 03 / / / / LUNGES — UNILATERAL 04 / / / / 05 / / / / 06 / / / / 07 / / / / BACK 08 / / / / 09 / / / / 10 / / / / SQUATS 11 / / / / 12 / / / / 13 / / / / SHOULDERS 14 / / / / 15 / / / / 16 / / / / HAMSTRINGS & GLUTES 17 / / / / 18 / / / / 19 / / / / FINISHER — COMPLEX FLOW 20 / / / / Day 19 of 30 Ref DBs: 20kg, 15kg, 10kg Chest Press #1 60 s Chest Press #2 60 s Push Ups (BW) 60 s Static Lunge — Left 60 s Static Lunge — Right 60 s Rear Step Fwd Lean Lunge — Left 60 s Rear Step Fwd Lean Lunge — Right 60 s Pullover #1 60 s Pullover #2 60 s Bent Over Row 60 s Paused Goblet Squat #1 60 s Paused Goblet Squat #2 60 s 1.5 Rep Goblet Squat 60 s Shoulder Press #1 60 s Shoulder Press #2 60 s Push Press 60 s RDL — Slow Eccentric #1 60 s RDL — Slow Eccentric #2 60 s 1.5 Rep RDL 60 s Row + DL + Squat + Press + Lunge 60 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 40 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 40 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 0 s 0 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s ✂ ✂ CG IRON DAY 5 — Arms & Abs Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] ARMS — BICEPS & TRICEPS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / ABS & CORE 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / FINISHER 26 / / / / 27 / / / / Day 5 of 30 Ref DBs: 12.5kg (Triceps), 8kg (Biceps) Palms Up Curl #1 60 s Palms Up Curl #2 60 s Diamond Press #1 60 s Diamond Press #2 60 s Tricep Dips — Chair/Bars #1 (BW) 60 s Tricep Dips — Chair/Bars #2 (BW) 60 s Wide Curls #1 60 s Wide Curls #2 60 s Tricep Press #1 60 s Tricep Press #2 60 s Skullcrushers #1 60 s Skullcrushers #2 60 s Hammer Curls #1 60 s Hammer Curls #2 60 s Straight Leg Reverse Crunch (BW) 60 s Bent Leg Reverse Crunch (BW) 30 s Large Arc Crunch (BW) 60 s Crunch (BW) 30 s Small Tuck to Toe Tap (BW) 60 s Small Tuck (BW) 30 s Alternating Toe Reach (BW) 60 s Heel Reaches (BW) 30 s Alternating Leg Lower (BW) 60 s Leg Lowers (BW) 30 s Plank Saw (BW) 60 s Tricep Push Ups (BW) 60 s Alt. Rotational Curl 60 s CG IRON DAY 20 — Superset Arms & Abs Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] TRICEPS SUPERSETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / PLANK & CORE SUPERSETS 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / BICEPS SUPERSETS & FINISHER 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / 27 / / / / 28 / / / / 29 / / / / 30 / / / / Day 20 of 30 Ref DBs: 2×12.5kg, 2×8kg, 1×12.5kg Diamond Press 45 s Tricep Press 45 s Skullcrushers (2 DBs) 45 s Shoulder Crushers 45 s Skullcrushers (1 DB) 45 s Overhead Tricep Extension 45 s Plank Hip Twist (BW) 50 s Plank Hips Up & Down (BW) 50 s Single Arm Plank Ladder — Left (BW) 50 s Single Arm Plank Ladder — Right (BW) 50 s Side Plank Lift — Left (BW) 50 s Side Plank Hold — Left (BW) 50 s Side Plank Lift — Right (BW) 50 s Side Plank Hold — Right (BW) 50 s Leg Lower (BW) 55 s Reverse Crunch (BW) 55 s Arc Crunch Clockwise (BW) 55 s Arc Crunch Anti-Clockwise (BW) 55 s Toe Tap to Extension (BW) 55 s Small Tuck to Extension (BW) 55 s Palms Up Hold 45 s Palms Up Curl 45 s Wide Curls 45 s Alternating Wide Curls 45 s Hammer Curl Hold 45 s Hammer Curl 45 s Cross Body Curl 45 s Alternating Curls 45 s Deadstop Tricep Push Ups (BW) 60 s Single DB Curl Burnout 60 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 0 s 0 s 0 s 0 s 0 s 0 s 0 s 0 s 30 s 0 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 20 s 0 s 20 s 0 s 20 s 0 s 20 s 0 s 10 s 0 s 10 s 0 s 10 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s ✂ ✂ CG IRON DAY 6 — Quads Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] QUADS — LUNGES & SQUATS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / FINISHER 19 / / / / 20 / / / / 21 / / / / Day 6 of 30 Ref DBs: 1×20kg, 2×12.5kg Closer Stance Lunge — Left #1 60 s Closer Stance Lunge — Right #1 60 s Closer Stance Lunge — Left #2 60 s Closer Stance Lunge — Right #2 60 s Heel Elevated Squat #1 60 s Heel Elevated Squat #2 60 s Heel Elevated Squat (Slow Ecc.) #1 60 s Heel Elevated Squat (Slow Ecc.) #2 60 s Bulgarian Lunge — Left 60 s Bulgarian Lunge — Right 60 s Bulgarian Lunge (Slow Lower) — Left 60 s Bulgarian Lunge (Slow Lower) — Right 60 s Close Stance Bulgarian Lunge — Left 60 s Close Stance Bulgarian Lunge — Right 60 s Bulgarian Lunge 1/2 Reps — Left (BW) 60 s Bulgarian Lunge 1/2 Reps — Right (BW) 60 s Goblet Squat #1 60 s Goblet Squat #2 60 s Heel Elevated Squats #1 (BW) 60 s Heel Elevated Squat Hold (BW) 30 s Heel Elevated Squats #2 (BW) 60 s CG IRON DAY 21 — Legs & Step Ups Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] SQUATS & LUNGE / STEP-UP SUPERSETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / CALVES — UNILATERAL 20 / / / / 21 / / / / 22 / / / / 23 / / / / FINISHER 24 / / / / 25 / / / / 26 / / / / Day 21 of 30 Ref DBs: 2×15kg, 1×15kg (Lateral/Calf) Heel Elevated Squat #1 60 s Heel Elevated Squat #2 60 s Heel Elevated Squat #3 60 s Static Lunge — Left 60 s Slow Step Up — Left #1 60 s Static Lunge — Right 60 s Slow Step Up — Right #1 60 s Rear Step Lunge — Left 60 s Slow Step Up — Left #2 60 s Rear Step Lunge — Right 60 s Slow Step Up — Right #2 60 s Lateral Lunge — Left 60 s Side Step Up — Left 60 s Lateral Lunge — Right 60 s Side Step Up — Right 60 s Forward Lean Lunge — Left 60 s Lean Forward Step Up — Left 60 s Forward Lean Lunge — Right 60 s Lean Forward Step Up — Right 60 s SL Calf Raise: Full/Hold/Full — Left 3×30 s SL Calf Raise: Full/Hold/Full — Right 3×30 s Single Leg Calf Raise — Left (BW) 60 s Single Leg Calf Raise — Right (BW) 60 s Heel Elevated Squats (2 DBs) 30 s Heel Elevated Squats (1 DB) 30 s Heel Elevated Squats (BW) 60 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 30 s 30 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 0 s 0 s 30 s 0 s 0 s ✂ ✂ CG IRON DAY 7 — Shoulders & Triceps Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] SHOULDERS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / TRICEPS 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / FINISHER 19 / / / / 20 / / / / Day 7 of 30 Ref DBs: 2×12.5kg, 2×8kg Seated Shoulder Press #1 60 s Seated Shoulder Press #2 60 s Seated Arnold Press #1 60 s Seated Arnold Press #2 60 s Bent-Over Face Pulls #1 60 s Bent-Over Face Pulls #2 60 s Alternating Lateral Raises #1 60 s Alternating Lateral Raises #2 60 s Upright Rows #1 60 s Upright Rows #2 60 s Tate Press #1 60 s Tate Press #2 60 s Skullcrushers #1 60 s Skullcrushers #2 60 s Shoulder Crushers #1 60 s Shoulder Crushers #2 60 s Lying Overhead Tricep Ext. #1 60 s Lying Overhead Tricep Ext. #2 60 s Full Range Lateral Raises 60 s Partial Lateral Raises 60 s CG IRON DAY 22 — Chest & Back Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] CHEST & BACK — PUSH & PULL 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / FINISHER 21 / / / / Day 22 of 30 Ref DBs: 2×20kg, 1×20kg, 2×10kg Chest Press #1 60 s Chest Press #2 60 s Chest Flyes #1 60 s Chest Flyes #2 60 s Chest Flyes #3 60 s Single Arm Row — Left #1 60 s Single Arm Row — Right #1 60 s Single Arm Row — Left #2 60 s Single Arm Row — Right #2 60 s Pullover #1 60 s Pullover #2 60 s Pullover #3 60 s Momentum Row — Left #1 60 s Momentum Row — Right #1 60 s Momentum Row — Left #2 60 s Momentum Row — Right #2 60 s Push Ups #1 (BW) 60 s Supine Double Row #1 60 s Push Ups #2 (BW) 60 s Supine Double Row #2 60 s Alt. Renegade Row to Push Up 60 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s ✂ ✂ CG IRON DAY 8 — Glutes & Hamstrings Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] POSTERIOR CHAIN — RDL & HIP THRUSTS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / FINISHER 20 / / / / 21 / / / / 22 / / / / Day 8 of 30 Ref DBs: 1×30kg, 2×17.5kg, Band RDL #1 60 s RDL #2 60 s Banded Hip Thrust (Slow) 60 s Banded Hip Thrust (Pause at Top) 60 s Banded Hip Thrust (1.5 Reps) 60 s Hamstring Hip Thrust #1 60 s Hamstring Hip Thrust #2 60 s Staggered RDL — Left 60 s Staggered RDL — Right 60 s Staggered RDL (1.5 Reps) — Left 60 s Staggered RDL (1.5 Reps) — Right 60 s Rev. Lunge to Staggered RDL — Left #1 60 s Rev. Lunge to Staggered RDL — Right #1 60 s Rev. Lunge to Staggered RDL — Left #2 60 s Rev. Lunge to Staggered RDL — Right #2 60 s Single Leg Hamstring Lift — Left #1 (BW) 60 s Single Leg Hamstring Lift — Right #1 (BW) 60 s Single Leg Hamstring Lift — Left #2 (BW) 60 s Single Leg Hamstring Lift — Right #2 (BW) 60 s Weighted Hamstring Thrusts #1 60 s Hamstring Thrust Top Hold 30 s Weighted Hamstring Thrusts #2 60 s CG IRON DAY 23 — Glutes & Hamstrings Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] POSTERIOR SUPERSETS (45S + 45S) 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / 27 / / / / 28 / / / / FINISHER — BANDED BRIDGES 29 / / / / 30 / / / / Day 23 of 30 Ref DBs: 2×15kg (RDL), 1×30kg, Band RDL (Slow Eccentric) #1 45 s Sumo Deadlift (Slow Eccentric) #1 45 s RDL (Slow Eccentric) #2 45 s Sumo Deadlift (Slow Eccentric) #2 45 s RDL (Slow Eccentric) #3 45 s Sumo Deadlift (Slow Eccentric) #3 45 s Slow Banded Hip Thrust #1 45 s Faster Banded Hip Thrust #1 45 s Slow Banded Hip Thrust #2 45 s Faster Banded Hip Thrust #2 45 s Slow Banded Hip Thrust #3 45 s Faster Banded Hip Thrust #3 45 s Slow Hip Thrust #1 45 s Hamstring Thrust #1 45 s Slow Hip Thrust #2 45 s Hamstring Thrust #2 45 s Slow Hip Thrust #3 45 s Hamstring Thrust #3 45 s Glute Bridge #1 45 s Hamstring Bridge #1 45 s Glute Bridge #2 45 s Hamstring Bridge #2 45 s Glute Bridge #3 45 s Hamstring Bridge #3 45 s Single Leg Bridge — Left (BW) 45 s Single Leg Hamstring Bridge — Left (BW) 45 s Single Leg Bridge — Right (BW) 45 s Single Leg Hamstring Bridge — Right (BW) 45 s Banded Abduction Slow / Fast (BW) 45s+45s Banded Bridge / Abduction / Burnout (BW) 45/30/30s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 0 s 30 s 0 s 0 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s ✂ ✂ CG IRON DAY 9 — Full Body Cardio Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] FULL BODY STAPLE TRI-SETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / 27 / / / / FINISHER 28 / / / / 29 / / / / 30 / / / / Day 9 of 30 Ref DBs: 2×15kg, 2×10kg Double Arm Bent Over Row #1 45 s Double Arm Bent Over Row #2 45 s Squat to Press (Staple #1) 30 s High Squats (Racked) #1 45 s High Squats (Racked) #2 45 s Squat to Press (Staple #2) 30 s Chest Press #1 45 s Chest Press #2 45 s Squat to Press (Staple #3) 30 s Static Lunge — Left #1 45 s Static Lunge — Right #1 45 s Squat to Press (Staple #4) 30 s Racked Static Lunge — Left #2 45 s Racked Static Lunge — Right #2 45 s Squat to Press (Staple #5) 30 s Single Arm Shoulder Press — Left #1 45 s Single Arm Shoulder Press — Right #1 45 s Squat to Press (Staple #6) 30 s Single Arm Shoulder Press — Left #2 45 s Single Arm Shoulder Press — Right #2 45 s Squat to Press (Staple #7) 30 s Lateral Lunge — Left #1 45 s Lateral Lunge — Right #1 45 s Squat to Press (Staple #8) 30 s Lateral Lunge — Left #2 45 s Lateral Lunge — Right #2 45 s Squat to Press (Staple #9) 30 s 1/2 Rep Squats 30 s Push Press 30 s Squat to Press 30 s CG IRON DAY 24 — Full Body Circuits Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] ROUND 1 (60S + 30S SUPERSETS) 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / ROUND 2 (60S + 30S SUPERSETS) 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / ROUND 3 (60S + 30S SUPERSETS) 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / 27 / / / / 28 / / / / 29 / / / / 30 / / / / FINISHER — ABS CIRCUIT 31 / / / / 32 / / / / Day 24 of 30 Ref DBs: 2×10kg High Squats #1 60 s Squat to Press #1 30 s Bent Over Row #1 60 s Maker #1 30 s RDL #1 60 s RDL to High Squat #1 30 s Shoulder Press #1 60 s Clean to Press #1 30 s Fwd Step Alternating Lunges #1 60 s Rear Step Alternating Lunges #1 30 s High Squats #2 60 s Squat to Press #2 30 s Bent Over Row #2 60 s Maker #2 30 s RDL #2 60 s RDL to High Squat #2 30 s Shoulder Press #2 60 s Clean to Press #2 30 s Fwd Step Alternating Lunges #2 60 s Rear Step Alternating Lunges #2 30 s High Squats #3 60 s Squat to Press #3 30 s Bent Over Row #3 60 s Maker #3 30 s RDL #3 60 s RDL to High Squat #3 30 s Shoulder Press #3 60 s Clean to Press #3 30 s Fwd Step Alternating Lunges #3 60 s Rear Step Alternating Lunges #3 30 s Toe Reach / Leg Lower Combo #1 (BW) 3×30 s Toe Reach / Leg Lower Combo #2 (BW) 3×30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 15 s 15 s 30 s 0 s 0 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s ✂ ✂ CG IRON DAY 10 — Back & Biceps Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] BACK — ROWS & PULLOVERS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / BICEPS — COMBO & FULL RANGE 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / FINISHER 19 / / / / 20 / / / / Day 10 of 30 Ref DBs: 1×20kg (Back), 2×8kg (Biceps) Single Arm Bent-Over Row — Left #1 60 s Single Arm Bent-Over Row — Right #1 60 s Single Arm Bent-Over Row — Left #2 60 s Single Arm Bent-Over Row — Right #2 60 s Pullover #1 60 s Pullover #2 60 s Single Arm Supine Row — Left #1 60 s Single Arm Supine Row — Right #1 60 s Single Arm Supine Row — Left #2 60 s Single Arm Supine Row — Right #2 60 s Pullover #3 60 s Pullover #4 60 s Hammer Curl Combo (20/20/20s) 60 s Full Range Hammer Curls 60 s Cross Body Curl Combo (20/20/20s) 60 s Full Range Cross Body Curls 60 s Wide Curl Combo (20/20/20s) 60 s Full Range Wide Curls 60 s Bent-Over Double Supine Row 60 s 21s Palms-Up Bicep Curls 90 s CG IRON DAY 25 — Shoulders Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] SHOULDERS — ARNOLD STAPLE & SUPERSETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / FINISHER 27 / / / / 28 / / / / 29 / / / / Day 25 of 30 Ref DBs: 2×10kg (Arnold Press), 2×4kg (Raises) Seated Arnold Press #1 60 s Rear Delt Flyes #1 45 s Hammer Raise #1 45 s Rear Delt Flyes #2 45 s Hammer Raise #2 45 s Seated Arnold Press #2 60 s 90° Lateral Raise #1 45 s Alt. 90° Lateral Raise #1 45 s 90° Lateral Raise #2 45 s Alt. 90° Lateral Raise #2 45 s Seated Arnold Press #3 60 s Rear Delt Row #1 45 s Upright Row #1 45 s Rear Delt Row #2 45 s Upright Row #2 45 s Seated Arnold Press #4 60 s Arc Frontal Raise #1 45 s Alt. Arc Frontal Raise #1 45 s Arc Frontal Raise #2 45 s Alt. Arc Frontal Raise #2 45 s Seated Arnold Press #5 60 s Lateral Raises #1 45 s Partial Lateral Raises #1 45 s Lateral Raises #2 45 s Partial Lateral Raises #2 45 s Seated Arnold Press #6 60 s Partial Rear Delt Flyes 30 s Partial Lateral Raises 30 s Partial Shoulder Press 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 30 s 0 s 30 s 30 s 0 s 30 s 0 s 30 s 30 s 0 s 30 s 0 s 30 s 30 s 0 s 30 s 0 s 30 s 30 s 0 s 30 s 0 s 30 s 30 s 0 s 0 s ✂ ✂ CG IRON DAY 11 — Legs & Calves Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] LEGS — SQUATS & UNILATERAL LUNGES 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / CALVES — CONTINUOUS COMBO (7 × 30S) 17 / / / / 18 / / / / 19 / / / / FINISHER — UNILATERAL LUNGE BURNOUT (BW) 20 / / / / 21 / / / / 22 / / / / 23 / / / / Day 11 of 30 Ref DBs: 1×20kg (Goblet), 2×15kg (Lunges/Calves) Paused Goblet Squat #1 60 s Paused Goblet Squat #2 60 s Front Foot Elevated Lunge — Left 60 s Front Foot Elevated Lunge — Right 60 s Paused Lunge — Left 60 s Paused Lunge — Right 60 s Rear Step Lunge — Left 60 s Rear Step Lunge — Right 60 s Rear Step to Fwd Lean Lunge — Left 60 s Rear Step to Fwd Lean Lunge — Right 60 s Rear Step to 1x Lunge — Left 60 s Rear Step to 1x Lunge — Right 60 s Step into Curtsy Lunge — Left 60 s Step into Curtsy Lunge — Right 60 s Static Curtsy Lunge — Left 60 s Static Curtsy Lunge — Right 60 s Calf Raise: Slow / Hold / Full 3×30 s Heels Closer: Full / Hold / Full 3×30 s Feet Parallel Calf Raise 30 s Elevated Lunge: Slow / Hold / Full — Left (BW) 3×30 s Elevated Lunge: Slow / Hold / Full — Right (BW) 3×30 s Fwd Lean Lunge: Full / Slow — Left (BW) 2×30 s Fwd Lean Lunge: Full / Slow — Right (BW) 2×30 s CG IRON DAY 26 — Legs Circuits & Step Ups Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] ROUND 1 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / ROUND 2 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / ROUND 3 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / FINISHER 22 / / / / 23 / / / / 24 / / / / 25 / / / / 26 / / / / Day 26 of 30 Ref DBs: 1×30kg (Sumo), 2×15kg Sumo Deadlift Squat #1 60 s Lunge Hold (Rise on Beep) — Left #1 60 s Lunge Hold (Rise on Beep) — Right #1 60 s Alternating Rear Lunge #1 60 s RDL #1 60 s Step Up — Left #1 60 s Step Up — Right #1 60 s Sumo Deadlift Squat #2 60 s Lunge Hold (Rise on Beep) — Left #2 60 s Lunge Hold (Rise on Beep) — Right #2 60 s Alternating Rear Lunge #2 60 s Step Up — Left #2 60 s Step Up — Right #2 60 s RDL #2 60 s Sumo Deadlift Squat #3 60 s Lunge Hold (Rise on Beep) — Left #3 60 s Step Up — Left #3 60 s Lunge Hold (Rise on Beep) — Right #3 60 s Step Up — Right #3 60 s Alternating Rear Lunge #3 60 s RDL #3 60 s Sumo DL Hold 30 s Sumo DL Full Range #1 30 s Sumo DL Hold (BW) 30 s Sumo DL Full Range #2 30 s Sumo DL 1/2 Reps (BW) 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 30 s 0 s 0 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 0 s 0 s ✂ ✂ CG IRON DAY 12 — Chest & Triceps Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] CHEST & TRICEPS — STRAIGHT SETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / FINISHER 19 / / / / 20 / / / / 21 / / / / Day 12 of 30 Ref DBs: 2×17.5kg (Chest Press), 2×10kg Chest Press #1 60 s Chest Press #2 60 s Chest Press #3 60 s Diamond Press #1 60 s Diamond Press #2 60 s Diamond Press #3 60 s Chest Flyes #1 60 s Chest Flyes #2 60 s Chest Flyes #3 60 s Tricep Press #1 60 s Tricep Press #2 60 s Tricep Press #3 60 s Skullcrushers (1 DB) #1 60 s Skullcrushers (1 DB) #2 60 s Skullcrushers (1 DB) #3 60 s Dips — Chair/Bars #1 (BW) 60 s Dips — Chair/Bars #2 (BW) 60 s Dips — Chair/Bars #3 (BW) 60 s Wide Push Ups (BW) 45 s Regular Push Ups (BW) 45 s Tricep Push Ups (BW) 45 s CG IRON DAY 27 — Upper Body Antagonist Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] BACK, CHEST & SHOULDER SUPERSETS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / 22 / / / / 23 / / / / 24 / / / / FINISHER 25 / / / / 26 / / / / Day 27 of 30 Ref DBs: 2×20kg, 1×20kg, 1×10kg, 2×4kg Alternating Renegade Rows #1 60 s Paused Push Ups #1 (BW) 60 s Alternating Renegade Rows #2 60 s Paused Push Ups #2 (BW) 60 s Alternating Renegade Rows #3 60 s Paused Push Ups #3 (BW) 60 s Pullover #1 60 s Diamond Press #1 60 s Pullover #2 60 s Diamond Press #2 60 s Pullover #3 60 s Diamond Press #3 60 s Single Arm Hammer Press — Left 60 s Single Arm Hammer Press — Right 60 s Single Arm Shoulder Press — Left 60 s Single Arm Shoulder Press — Right 60 s Single Arm Rear Delt Fly — Left #1 60 s Single Arm Rear Delt Fly — Right #1 60 s Single Arm Rear Delt Fly — Left #2 60 s Single Arm Rear Delt Fly — Right #2 60 s Lateral Raise (Slow) #1 60 s Frontal Raise (Slow) #1 60 s Lateral Raise (Slow) #2 60 s Frontal Raise (Slow) #2 60 s Landmine Row 30 s Push Up Burnout (BW) 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 15 s 15 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s ✂ ✂ CG IRON DAY 13 — Posterior Chain Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] BACK, HAMSTRINGS & GLUTES 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / FINISHER 18 / / / / 19 / / / / 20 / / / / 21 / / / / Day 13 of 30 Ref DBs: 2×17.5kg (Row/RDL), 1×30kg (Thrust/Sumo) Alternating Renegade Row 60 s Rotational Row — Left 60 s Rotational Row — Right 60 s Deadstop Row — Left 60 s Deadstop Row — Right 60 s RDL — Slow Eccentric 60 s RDL — Pause at Bottom 60 s Staggered RDL (Slow Ecc.) — Left 60 s Staggered RDL (Slow Ecc.) — Right 60 s Staggered RDL (1.5 Rep) — Left 60 s Staggered RDL (1.5 Rep) — Right 60 s Sumo Deadlift Squat (Slow Ecc.) 60 s Sumo Deadlift Squat (Paused) 60 s Banded Hip Thrust (Slow) 60 s Banded Hip Thrust (Pause at Top) 60 s Banded Hip Thrust (Pulse at Top) 60 s Hip Thrust (No Band) 60 s Sumo Squat — Full Range 30 s Sumo Squat — 1/2 Reps 30 s Sumo Squat — Full Range (BW) 30 s Sumo Squat — Pulses / 1/2 Reps (BW) 30 s CG IRON DAY 28 — Iron Glutes Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] BANDED ACTIVATION 01 / / / / 02 / / / / 03 / / / / 04 / / / / HIP THRUSTS & BULGARIAN LUNGES 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / FINISHER 21 / / / / 22 / / / / 23 / / / / Day 28 of 30 Ref DBs: 1×30kg (Thrusts), 1×15kg (Lunges), Band Clam: Slow / Hold / Fast — Left (BW) 60/30/30s Straight Leg Lift: Slow / Fast — Left (BW) 60s+30s Clam: Slow / Hold / Fast — Right (BW) 60/30/30s Straight Leg Lift: Slow / Fast — Right (BW) 60s+30s Hip Thrust Slow #1 60 s Hip Thrust 1/2 Reps #1 30 s Hip Thrust Slow #2 60 s Hip Thrust 1/2 Reps #2 30 s Hip Thrust ×5 Pulses #1 60 s Hip Thrust ×1 Pulse #1 30 s Hip Thrust ×5 Pulses #2 60 s Hip Thrust ×1 Pulse #2 30 s Staggered Thrust: Full/Hold/Full — Left 3×30 s Staggered Thrust: Full/Hold/Full — Right 3×30 s Fwd Lean Bulgarian Lunge — Left 60 s Fwd Lean Bulgarian 1/2 Reps — Left (BW) 30 s Fwd Lean Bulgarian Lunge — Right 60 s Fwd Lean Bulgarian 1/2 Reps — Right (BW) 30 s Single Leg Thrust: Full/Hold/Full — Left (BW) 3×30 s Single Leg Thrust: Full/Hold/Full — Right (BW) 3×30 s Hip Thrust Full Range Slow 30 s Hip Thrust 1/2 Reps 30 s Hip Thrust Faster Pace Burnout 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 0 s 0 s 0 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 0 s 30 s 30 s 30 s 0 s 30 s 0 s 30 s 30 s 30 s 0 s 0 s ✂ ✂ CG IRON DAY 14 — Unilateral Full Body Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] UNILATERAL FULL BODY 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / FINISHER 22 / / / / 23 / / / / 24 / / / / 25 / / / / Day 14 of 30 Ref DBs: 2×15kg, 1×10kg (Arnold Press) Alternating Chest Press #1 60 s Alternating Chest Press #2 60 s Static Lunge — Left 60 s Static Lunge — Right 60 s Alternating Rear Step Lunges #1 60 s Alternating Rear Step Lunges #2 60 s Single Arm Renegade Row — Left 60 s Single Arm Renegade Row — Right 60 s Alternating Renegade Row 60 s Bulgarian Lunge — Left 60 s Bulgarian Lunge — Right 60 s Fwd Lean Paused Bulgarian Lunge — Left 60 s Fwd Lean Paused Bulgarian Lunge — Right 60 s Single Side Arnold Press — Left 60 s Single Side Arnold Press — Right 60 s Clean to Single Arnold Press — Left 60 s Clean to Single Arnold Press — Right 60 s Squat to Lunge — Left 60 s Squat to Lunge — Right 60 s Squat to Lunge — Left (BW) 60 s Squat to Lunge — Right (BW) 60 s 1/2 Rep Bulgarian Lunge — Left (BW) 30 s 1/2 Rep Bulgarian Lunge — Right (BW) 30 s Uneven Push Ups — Left (BW) 30 s Uneven Push Ups — Right (BW) 30 s CG IRON DAY 29 — Full Body Supersets Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] SUPERSET 1 — SHOULDERS & STATIC LUNGES 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / SUPERSET 2 — CHEST & GOBLET SQUATS 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / SUPERSET 3 — BACK & HAMSTRINGS 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / FINISHER 22 / / / / 23 / / / / 24 / / / / Day 29 of 30 Ref DBs: 20kg, 15kg (Press & RDL) Shoulder Press #1 45 s Static Lunge — Left #1 45 s Static Lunge — Right #1 45 s Shoulder Press #2 45 s Static Lunge — Left #2 45 s Static Lunge — Right #2 45 s Shoulder Press #3 45 s Static Lunge — Left #3 45 s Static Lunge — Right #3 45 s Chest Press #1 45 s Paused Goblet Squat #1 45 s Chest Press #2 45 s Paused Goblet Squat #2 45 s Chest Press #3 45 s Paused Goblet Squat #3 45 s Pullover #1 60 s RDL #1 45 s Pullover #2 60 s RDL #2 45 s Pullover #3 60 s RDL #3 45 s Bulgarian Lunge — Left (BW) 60 s Bulgarian Lunge — Right (BW) 60 s Push Ups (BW) 30 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 20 s 0 s 20 s 0 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 15 s 30 s 15 s 30 s 15 s 30 s 0 s 0 s ✂ ✂ CG IRON DAY 15 — Shoulders Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] SHOULDERS — COMPOUND & ISOLATION 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / FINISHER 20 / / / / Day 15 of 30 Ref DBs: 2×12.5kg (Press/Front), 2×4kg (Raises) Seated Shoulder Press #1 60 s Seated Shoulder Press #2 60 s Seated Shoulder Press #3 60 s Frontal Raise #1 60 s Frontal Raise #2 60 s Single Arm Rear Delt Fly — Left #1 60 s Single Arm Rear Delt Fly — Right #1 60 s Single Arm Rear Delt Fly — Left #2 60 s Single Arm Rear Delt Fly — Right #2 60 s Lateral Raise #1 60 s Lateral Raise #2 60 s Hammer Frontal Raise #1 60 s Hammer Frontal Raise #2 60 s Rear Delt Partial Raises #1 60 s Rear Delt Partial Raises #2 60 s Lateral Partials #1 60 s Lateral Partials #2 60 s Arc Raise #1 60 s Arc Raise #2 60 s Lateral + Frontal + Clean to Press 60 s CG IRON DAY 30 — Arms, Abs & Core Format: Weight / Reps # EXERCISE WORK / REST [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] [ __ / __ ] [ ___ min ] TRICEPS 01 / / / / 02 / / / / 03 / / / / 04 / / / / 05 / / / / 06 / / / / ABS & CORE 07 / / / / 08 / / / / 09 / / / / 10 / / / / 11 / / / / 12 / / / / 13 / / / / 14 / / / / 15 / / / / 16 / / / / 17 / / / / 18 / / / / 19 / / / / 20 / / / / 21 / / / / 22 / / / / BICEPS & FINISHER 23 /