The Rebirth

This program exists to take you from tired, unhealthy, and inconsistent to strong, disciplined, and unbreakable. Every workout is a step toward reclaiming your health, sharpening your body, and proving to yourself that your best days are built — not hoped for.

You’re not just training to look better — you’re training to take your life back.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Fly Press (Dumbbell)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Chest and Triceps

Pull-Up (Bodyweight)

Dumbbell Row

Seated Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Yoga

Back & Biceps + Recovery Yoga 

Leg Press

Romanian Deadlift (Dumbbell)

Leg Curl

Standing Calf Raise

Leg Raise (Captain's Chair)

Plank

Lunge (Bodyweight)

Legs and Core

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Bicep Curl (Cable)

Shoulders Arms + Strength Yoga

Incline Chest Press (Machine)

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Wide Grip Lat Pulldown

Push Up

Abs Crunch (Machine)

Full Upper

Cardio (Zone 2)

Cardio Restorative Yoga

Overhead Tricep Extension (Dumbbell)

Do NOT rush leg days - BP control matters here.

Foundation

Hypertrophy

Physique & Condition

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