All the Goals

by | Jan 8, 2022 | Cutting, Ross, Uncategorized, Workouts | 0 comments

Intro:

The name is a play-off of all the meme workouts you see that highlight a body part and has lifts that are supposed to get those parts of the body looking like that. This is a program that’s meant to be a cut but we’re going to work on body shaping. This will use HIIT running and specific lifts meant to shape what you want. 10-week boot camp this is a grind so just keep working and make sure you are taking care of your body while running this program.

Target:

Cutting program to give you the body shredded look you want. Beginners to advanced program, beginners might struggle with this program but you can work through it!

Things to know:

This is 3 days on 1 day off the program, make sure that you take care of yourself in this program if you need an extra day off take it. Just make sure you are taking an extra day because you need it and not because you want it. If you cheat yourself the program will not do what you want it to.

 

Week 1

 

 

The Goal ( Glutes / aka Booty )

  • body-weight deep squats 3×25 ( 3 sets of 25 reps)
  • lunge squats with a hold at bottom / lightweight barbell or dumbbells 3×15 ( 3 sets of 15 reps )
  • hip thrusters barbell 3×10 ( 3 sets of 10 reps )
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

The Goal ( Abdominal’s / 6 pack )

  • straight leg sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Reverse crunches 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 3 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 1 min walk
  • 30-second sprint
  • 5 min walk

Total time moving 14 min and 25 seconds!

 

Off day ( take a break get a stretch in )

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Dumbbell back fly’s 3X25 (3 sets of 25 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Seated shoulder press 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Up right row 3×25 (3 sets of 25 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Curls standing 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Standing dumbbell shoulder press 3×10 ( 3 sets of 10 reps)

 

The Goal ( Glutes / aka Booty )

  • side lunges 3×20 total ( 3 sets of 20 reps, 10 reps each side)
  • Barbell Back Squat hold 3×8, 5 second hold at 90° ( 3 sets of 8 reps, 5 second hold at bottom )
  • Wall sits 3×45 seconds
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

 

Week 2

 

Off day ( take a break get a stretch in )

 

The Goal ( Abdominal’s / 6 pack )

  • Weighted sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Dragonfly’s 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 2 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 5 min walk

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Barbell Bent Over Row 3X20 (3 sets of 20 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Dumbbell lateral raises 3×15 (3 sets of 15 reps)

 

Off day ( take a break get a stretch in )

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Dumbbell Curl and Press 3×20 (3 sets of 20 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Push Presses 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Weighted Pull ups 3×10 ( 3 sets of 10 reps)

 

 

Week 3

 

The Goal ( Glutes / aka Booty )

  • body-weight deep squats 3×25 ( 3 sets of 25 reps)
  • lunge squats with a hold at bottom / lightweight barbell or dumbbells 3×15 ( 3 sets of 15 reps )
  • hip thrusters barbell 3×10 ( 3 sets of 10 reps )
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

The Goal ( Abdominal’s / 6 pack )

  • straight leg sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Reverse crunches 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

Off day ( take a break get a stretch in )

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 3 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 1 min walk
  • 30-second sprint
  • 5 min walk

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Dumbbell back fly’s 3X25 (3 sets of 25 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Seated shoulder press 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Up right row 3×25 (3 sets of 25 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Curls standing 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Standing dumbbell shoulder press 3×10 ( 3 sets of 10 reps)

 

Off day ( take a break get a stretch in )

 

 

Week 4

The Goal ( Glutes / aka Booty )

  • side lunges 3×20 total ( 3 sets of 20 reps, 10 reps each side)
  • Barbell Back Squat hold 3×8, 5 second hold at 90° ( 3 sets of 8 reps, 5 second hold at bottom )
  • Wall sits 3×45 seconds
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

The Goal ( Abdominal’s / 6 pack )

  • Weighted sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Dragonfly’s 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 2 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 5 min walk

 

Off day ( take a break get a stretch in )

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Barbell Bent Over Row 3X20 (3 sets of 20 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Dumbbell lateral raises 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Dumbbell Curl and Press 3×20 (3 sets of 20 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Push Presses 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Weighted Pull ups 3×10 ( 3 sets of 10 reps)

 

 

Week 5

 

The Goal ( Glutes / aka Booty )

  • body-weight deep squats 3×25 ( 3 sets of 25 reps)
  • lunge squats with a hold at bottom / lightweight barbell or dumbbells 3×15 ( 3 sets of 15 reps )
  • hip thrusters barbell 3×10 ( 3 sets of 10 reps )
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

Off day ( take a break get a stretch in )

 

The Goal ( Abdominal’s / 6 pack )

  • Weighted sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Dragonfly’s 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 2 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 5 min walk

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Barbell Bent Over Row 3X20 (3 sets of 20 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Dumbbell lateral raises 3×15 (3 sets of 15 reps)

 

Off day ( take a break get a stretch in )

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Dumbbell Curl and Press 3×20 (3 sets of 20 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Push Presses 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Weighted Pull ups 3×10 ( 3 sets of 10 reps)

 

 

Week 6

 

 

The Goal ( Glutes / aka Booty )

  • body-weight deep squats 3×25 ( 3 sets of 25 reps)
  • lunge squats with a hold at bottom / lightweight barbell or dumbbells 3×15 ( 3 sets of 15 reps )
  • hip thrusters barbell 3×10 ( 3 sets of 10 reps )
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

The Goal ( Abdominal’s / 6 pack )

  • straight leg sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Reverse crunches 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

Off day ( take a break get a stretch in )

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 3 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 1 min walk
  • 30-second sprint
  • 5 min walk

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Dumbbell back fly’s 3X25 (3 sets of 25 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Seated shoulder press 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Up right row 3×25 (3 sets of 25 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Curls standing 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Standing dumbbell shoulder press 3×10 ( 3 sets of 10 reps)

 

Off day ( take a break get a stretch in )

 

 

Week 7

 

The Goal ( Glutes / aka Booty )

  • side lunges 3×20 total ( 3 sets of 20 reps, 10 reps each side)
  • Barbell Back Squat hold 3×8, 5 second hold at 90° ( 3 sets of 8 reps, 5 second hold at bottom )
  • Wall sits 3×45 seconds
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

The Goal ( Abdominal’s / 6 pack )

  • Weighted sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Dragonfly’s 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 2 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 5 min walk

 

Off day ( take a break get a stretch in )

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Barbell Bent Over Row 3X20 (3 sets of 20 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Dumbbell lateral raises 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Dumbbell Curl and Press 3×20 (3 sets of 20 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Push Presses 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Weighted Pull ups 3×10 ( 3 sets of 10 reps)

 

The Goal ( Glutes / aka Booty )

  • body-weight deep squats 3×25 ( 3 sets of 25 reps)
  • lunge squats with a hold at bottom / lightweight barbell or dumbbells 3×15 ( 3 sets of 15 reps )
  • hip thrusters barbell 3×10 ( 3 sets of 10 reps )
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

 

Week 8

 

Off day ( take a break get a stretch in )

 

The Goal ( Abdominal’s / 6 pack )

  • straight leg sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Reverse crunches 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 3 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 1 min walk
  • 30-second sprint
  • 5 min walk

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Dumbbell back fly’s 3X25 (3 sets of 25 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Seated shoulder press 3×15 (3 sets of 15 reps)

Off day ( take a break get a stretch in )

 

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Up right row 3×25 (3 sets of 25 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Curls standing 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Standing dumbbell shoulder press 3×10 ( 3 sets of 10 reps)

 

The Goal ( Glutes / aka Booty )

  • side lunges 3×20 total ( 3 sets of 20 reps, 10 reps each side)
  • Barbell Back Squat hold 3×8, 5 second hold at 90° ( 3 sets of 8 reps, 5 second hold at bottom )
  • Wall sits 3×45 seconds
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

 

Week 9

  • The Goal ( Abdominal’s / 6 pack )
  • Weighted sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Dragonfly’s 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

Off day ( take a break get a stretch in )

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 2 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 5 min walk

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Barbell Bent Over Row 3X20 (3 sets of 20 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Dumbbell lateral raises 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Dumbbell Curl and Press 3×20 (3 sets of 20 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Push Presses 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Weighted Pull ups 3×10 ( 3 sets of 10 reps)

 

 

Week 10

 

Off day ( take a break get a stretch in )

 

The Goal ( Glutes / aka Booty )

  • body-weight deep squats 3×25 ( 3 sets of 25 reps)
  • lunge squats with a hold at bottom / lightweight barbell or dumbbells 3×15 ( 3 sets of 15 reps )
  • hip thrusters barbell 3×10 ( 3 sets of 10 reps )
  • straight leg dead-lifts dumbbells 3×15 ( 3 sets of 15 )

 

The Goal ( Abdominal’s / 6 pack )

  • Weighted sit-ups 4×25 ( 4 sets of 25 reps)
  • knees up crunch 3×100 ( 3 sets of 100 )
  • plate lunge and twist 3×16 total / 8 each leg ( 3 sets of 16 reps )
  • Dragonfly’s 3×25 ( 3 sets of 25 reps )
  • Planks 5 x 30 seconds ( 5 planks 30 seconds each)

 

The Goal ( Cardio / breaking a sweat)

This can be done on a treadmill or you can go for a run you’ll just need a timer.

  • 2 min walk
  • 30-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 2 min walk
  • 45-second run
  • 15-second sprint
  • 5 min walk

 

Off day ( take a break get a stretch in )

 

The Goal (Back and Shoulders / The V-shaped back )

  • lat pull-downs or pull up 4×15 (4 sets of 15 reps)
  • Dumbbell bent-over rows 4X15 (4 sets of 15 reps)
  • Barbell Bent Over Row 3X20 (3 sets of 20 reps)
  • Dumbbell pullovers 3×15 (3 sets of 15 reps)
  • Dumbbell lateral raises 3×15 (3 sets of 15 reps)

 

The Goal (Bi’s and Tri’s / shredded arms )

  • Dumbbell Curl and Press 3×20 (3 sets of 20 reps)
  • Dumbbell alternating curls 3×20 ( 3 sets of 20 reps total , 10 reps per arm)
  • Barbell Push Presses 3×15 (3 sets of 15 reps)
  • Push ups 3xFailure ( 3 sets to Failure ) Do as many push ups as you can the rest and continue two more times
  • Bench dips 3×25 (3 sets of 25 reps )
  • Weighted Pull ups 3×10 ( 3 sets of 10 reps)

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