4 Week

FULL BODY
WORKOUT
PROGRAM
Introduction
Attempt these movements with care and only proceed if you are physically
ready to perform them. If you feel that you need more time, continue working
with weeks 1-2, which is the “Immersion” part of the program, then when you
feel you are physically and mentally ready, you can move to weeks 3-4, the
“Evolution” stage.

EXECUTION
You must pay attention to the differences between each exercise, these
differences are mainly:
• Rest time: you will notice some moves have a fixed rest time, while others
consist of a variation in rest time. It is scientifically proven that your brain,
as well as your muscles, get used to the routine when you perform physical
exercises with the same standards and rest time. Thus, I want you to get
actual results in the least amount of time possible, in the most dynamic way.
• Type of exercises: I included days where you will perform your routine in a
standard way, which means completing each exercise, and then moving to
the following one. On the other hand, you will find 3 HIIT workouts which
you ARE NOT ALLOWED TO SKIP, FOR ANY REASONS! Why? Those
workouts will help you not only build muscles, but also lose fat… and get
shredded and leaner!
WEEK 1-2

Day 1
1 2 3 4 5
Press-up
Elevated Bench regular incline burpee
Push-ups dips push-ups push-ups Max reps • 4 Sets
Rest Time
Max reps • 4 Sets Max reps • 4 Sets Max reps • 4 Sets Max reps • 4 Sets
after each set
Rest Time Rest Time Rest Time Rest Time 1-2: 60 sec
after each set after each set after each set after each set 3-4: 90 sec
1-2: 60 sec 1-2: 60 sec 1-2: 60 sec 1-2: 60 sec 5+: 120 sec
3-4: 90 sec 3-4: 90 sec 3-4: 90 sec 3-4: 90 sec or Ladder 10-1
5+: 120 sec 5+: 120 sec 5+: 120 sec 5+: 120 sec Rest Time
60 sec

Watch Demo
WEEK 1-2

Day 2
1 2 3 4 5
jump
lunge shrimp
regular Dip bar close grip
squats
Push-ups abs pull-ups Max reps • 4 Sets
10/5/3/1 reps •
Max reps • 4 Sets 10 reps • 4 Sets Max reps • 4 Sets Rest Time
4 Sets
Rest Time Rest Time Rest Time after each set
Rest Time
after each set after each set after each set 100 sec
after each set
1-2: 60 sec 1-2: 60 sec 1-2: 60 sec or Ladder 10-1 1: 30sec
3-4: 90 sec 3-4: 90 sec 3-4: 90 sec Rest Time 2: 20 sec
5+: 120 sec 5+: 120 sec 5+: 120 sec after each set 3: 10 sec
60 sec

Watch Demo
WEEK 1-2

Day 3 HIIT ABS WORKOUT:

1 2 3
CROSS v-sit
CRUNCH WITH breakdance
Variation
TOE TAPS 20 reps • no rest
15 reps • no rest
20 reps • no rest

4 5
plank jump
v-sit hold
to hill
variation
Day 4 rest day
climber 7 reps • no rest
10 reps • no rest Watch Demo
WEEK 1-2

Day 5
1 2 3 4 5
Press-up
Elevated Bench regular incline burpee
Push-ups dips push-ups push-ups Max reps • 4 Sets
Max reps • 4 Sets Max reps • 4 Sets Max reps • 4 Sets Max reps • 4 Sets Rest Time
after each set
Rest Time Rest Time Rest Time Rest Time
1-2: 60 sec
after each set after each set after each set after each set 3-4: 90 sec
1-2: 60 sec 1-2: 60 sec 1-2: 60 sec 1-2: 60 sec 5+: 120 sec
3-4: 90 sec 3-4: 90 sec 3-4: 90 sec 3-4: 90 sec or Ladder 10-1
5+: 120 sec 5+: 120 sec 5+: 120 sec 5+: 120 sec Rest Time
60 sec

Watch Demo
WEEK 1-2

Day 6
1 2 3 4 5
jump
regular Dip bar close grip lunge shrimp
Push-ups abs pull-ups Max reps • 4 Sets squats
Max reps • 4 Sets 10 reps • 4 Sets Max reps • 4 Sets Rest Time 10/5/3/1 reps •
Rest Time Rest Time Rest Time 4 Sets
after each set
after each set after each set after each set 100 sec Rest Time
1-2: 60 sec 1-2: 60 sec 1-2: 60 sec after each set
or Ladder 10-1 1: 30sec
3-4: 90 sec 3-4: 90 sec 3-4: 90 sec
Rest Time 2: 20 sec
5+: 120 sec 5+: 120 sec 5+: 120 sec
after each set 3: 10 sec
60 sec

Watch Demo
Day 7 rest day
WEEK 3-4

Day 1
1 2 3
SIDE TO SIDE Dips close grip
BALL PUSH-UPS 10 reps • 4 Sets • pull-ups
20 sec • 4 Sets • 60 sec rest 10 reps • 4 Sets •
60 sec rest 60 sec rest

4 5
hanging abs Alternate
lunges
bicycle to squat jump
20 sec • 4 Sets • 20 sec • 4 Sets •
60 sec rest 60 sec rest Watch Demo
WEEK 3-4

Day 2 CORE HIIT WORKOUT:

1 2 3
oblique weighted side to side
twist x v-sit ball
ab crunch 15/20 reps • push-up
20 reps • 15 sec rest 15 sec rest 20 reps • 15 sec

4 5
ball slam mountain
to push-up climber
20 reps • 15 sec rest 20/30 reps •
15 sec rest Watch Demo
WEEK 3-4

Day 3 HIIT ABS WORKOUT:

1 2 3
weighted plank
ab crunch bench v-sit bench
20 reps • 15 sec rest
15/20 reps • step up
15 sec rest 20 reps • 15 sec

4 5
side to side knee raise
v-sit variation

Day 4 rest day

Day 5
1 2 3 4 5
regular close grip hanging elevated dips
Push-ups pull-ups abs bicycle push-ups Max reps • 4 Sets
Max reps • 4 Sets Max reps • 4 Sets Max reps • 4 Sets Max reps • 4 Sets Rest Time
Rest Time Rest Time Rest Time Rest Time after each set
after each set after each set after each set after each set 1-2: 60 sec
1-2: 60 sec 1-2: 60 sec 1-2: 60 sec 1-2: 60 sec 3-4: 90 sec
3-4: 90 sec 3-4: 90 sec 3-4: 90 sec 3-4: 90 sec 5+: 120 sec
5+: 120 sec 5+: 120 sec 5+: 120 sec 5+: 120 sec

Watch Demo
WEEK 3-4

Day 6
1 regular
2 3
static pull- push-ups push-ups
up hold Max reps • 4 sets
Rest Time after each set
with toe tap
Max reps • 4 sets • 1-2: 60 sec Max reps • 4 sets •
60 sec rest 3-4: 90 sec 60 sec rest
5+: 120 sec

4 5
clapping ring
push-ups pull-ups

Day 7 rest day