top of page

EXECUTIVE - MALE

THIS PROGRAM IS IDEAL FOR BUSY MEN WHO WANT TO FINISH AN ENTIRE WORKOUT IN LESS THAN 1 HOUR.

LOCATION :                  G Y M
LEVEL 2 :               I N T E R M E D I A T E

L E V E L   2

W E E K . O N E

1

2

3

4

5

6

7

Week 1
Week 1 Day 1
Week 1 Day 1.png

A R M S  &  C H E S T

muscle mass 5mins.png

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 2 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat both X 2 SuperSets

upright bike 5mins.png
Workout report.png
Week 1 Day 2

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 2.png

C O R E  &  C A R D I O

muscle mass 5mins.png

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

15-20 reps  each side  ( Light - Medium Weight )

 Repeat all X 3-4 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 3
Week 1 Day 3.png

D E L T S  &  B A C K

muscle mass 5mins.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 2 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

Repeat all X 2 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Light - Medium Weight )

Repeat all X 2 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 5
Week 1 Day 5.png

U P P E R - B O D Y

muscle mass 5mins.png

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 2 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 6
Week 1 Day 6.png

L O W E R - B O D Y

beach body 5mins.png

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

15-20 reps  ( Light - Medium Weight )

Reps to failure  ( Light - Medium Weight )

 Repeat both X 2-3 SuperSets

upright bike 5mins.png
Workout report.png
Week 1 Day 7

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 1
Week 2 Day 1.png

A R M S  &  C H E S T

muscle mass 5mins.png

15-20 reps  ( Medium Weight )

20-25 reps  ( Bodyweight )

 Repeat both X 2 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat both X 2 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat both X 2 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat both X 2 SuperSets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 2
Week 2 Day 2.png

C O R E  &  C A R D I O

muscle mass 5mins.png

25-30 reps  ( Bodyweight )

25-30 reps  ( Bodyweight )

15-20 reps  each side  ( Light - Medium Weight )

 Repeat all X 3-4 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 3
Week 2 Day 3.png

D E L T S  &  B A C K

muscle mass 5mins.png

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Intensity )

 Repeat all X 2 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 2 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 2 Tri-Sets

upright bike 5mins.png
Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 5
Week 2 Day 5.png

U P P E R - B O D Y

muscle mass 5mins.png

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

    Repeat both X 2 SuperSets

15-20 reps  ( Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat both X 2 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )