Adrienne 12 Week

Conditioning

12 weeks / 4 days per week

12 weeker

Reviews

0 reviews

Week 1

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 2

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 3

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 4

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 5

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 6

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 7

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 8

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 9

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 10

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 11

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Week 12

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Biceps Curl

Assistance

3 x 10 reps

Squat

Assistance

4 x 12 reps

Overhead • Press

Assistance

4 x 10 reps

Standing • Calf Raise

Assistance

4 x 10 reps

Deadlift

Assistance

4 x 12 reps

Bent Over • Row

Assistance

3 x 5 reps

Lying • Leg Raise

Assistance

3 x 10 reps

Squat

Assistance

3 x 12 reps

Push-Up

Assistance

4 x 6 reps

Standing • Calf Raise

Assistance

4 x 10 reps

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