With at least 8 weeks out from a competition and no more than 12 (being a hard gainer):

5-7 days of cardio per week, I like doing morning cardio to get the day going

Mondays and Thursdays (typically)-Upper Body

Lat Pulldowns, 1 set, 100 reps

Jumping Pullups, 3 sets, 20 reps

2-3 minutes of cardio activity such as jumping jacks, burpees, jumps, or fast twich anaerobic pathway conducive types of exercises

Concentration Curls, 3 sets, 20 reps

Incline Dumbbell Curls, 3 sets of 20

2-3 minutes of cardio activity similar to after the first two exercises

Military Press, 3 sets of 12-15 reps

Bent Over Lateral Raises, 3 sets of 12-15 reps

2-3 minutes of cardio activity

Wide Grip Pushups, 1 set of 100

Regular Grip Pushups, 1 set of 100

2-3 minutes of cardio activity

Overhead Tricep Extensions, 1 set of 100

Dips, 1 set of 100

2-3 minutes of cardio activity

Straight Bar Front Forearm Curls, 1 set of 100

Straight Bar Back Forearm Curls, 1 set of 100

2-3 minutes of cardio activity

Core Exercises

Superman’s, 3 sets of 15-25 reps

Lying Leg Lifts, 3 sets of 15-25 reps

Side Planks, 3 sets of 15-25 reps

Sit Ups, 3 sets of 15-25 reps

Decline Crunches, 3 sets of 15-25 reps

Tuesdays & Saturdays (typically)-Lower Body

Front Lunges-1 set of 100

Leg Extensions-1 set of 100

2-3 minutes of Cardio to Activate Fast Twitch Muscle Fibers’ Anaerobic Pathways

Leg Curls-1 set of 100

Ball Squats-1 set of 100

2-3 minutes of Cardio

Sit Squats-1 set of 100

Back (reverse) lunges-1 set of 100

2-3 minutes of Cardio

Split Squats-1 set of 100

Reverse leg lifts-1 set of 100 (with a red or blue resistance band)

2-3 minutes of cardio

Single Leg Calf Raises-1 set of 100 on each leg

Toe Taps-1 set of 200

2-3 minutes of Cardio

Core Exercises

Planks-1 set of 15-25 reps

Lying Leg Lifts-1 set of 15-25 reps

Side Planks-1 set of 15-25 reps (each side)

Sit Ups-1 set of 15-25 reps

Flutter Kicks-1 set of 15-25 reps

(Disclaimer: These exercises are conducive to me and only me for what I am accomplishing)

With At Least 4 weeks before a competition but no more than 6 weeks:

Normally I do three a days, which constitute to morning cardio and very very light cardio in the evenings, as well as my lift in the late morning/early afternoon

Monday and Thursday (typically)-Leg Workouts

Back Lunges- 1 set for the duration of 1 minute

Front Lunges-1 set for the duration of 1 minute

Side Lunges-1 set for the duration of 1 minute

30-45 seconds of high intensity cardio; running in place, jumping jacks, jumps, skis, burpee, mountain climbers, jump rope

Tempo Leg Extension-2 sets of 20 at a tempo of 3-3-3

Tempo Leg Curls- 2 sets of 20 at a tempo of 3-3-3

Smith Machine Squats-2 sets for the duration of 2 minutes

Smith Machine Lunges-2 sets for the duration of 2 minutes

Vertical Jumps (with dumbbells to the side)-2 sets for the duration of 2 minutes

Single Leg Calf Raises (both legs)-2 sets of 50

Double Leg Calf Raises on the Smith Machine-2 sets of 100

Toe Taps-2 sets for the duration of 2 minutes

30-45 seconds of high intensity cardio

Core Exercises:

Planks-2 sets for the duration of 2 minutes

Lying Leg Lifts-2 sets of 10-15 reps at a tempo of 4-5-4

Side Planks-2 sets of 15-25 reps for the duration of 1 minute each side

Sit Ups-2 sets of 15-25 reps at a tempo of 4-5-4

Flutter Kicks-2 sets for the duration of 2 minutes

Tuesdays (typically)-Chest & Triceps

Bench Press or Smith Machine Bench Press-1 set of 10 reps (drop sets)

Pushups-2 sets of 3 variations of inner, middle, and outer to failure

Incline Bench Press-2 sets for the duration of 1 minute

Fly’s-2 sets for the duration of 1 minute

30-45 seconds of high intensity cardio

Decline Press-1 set of 10 reps (drop sets)

Cable Fly’s-1 set of 8 pause reps being held for 20 seconds

Tricep Rope Pull Down-3 sets of 15-20 reps

Overhead DB Tricep Extensions-3 sets of 15-20 reps at a tempo of 2-3-2

Skull Crushers-3 sets of 15-20 reps

Triceps Kickback-3 sets of 15-20 reps at a tempo of 2-3-2

Dips-3 sets of 100 reps

30-45 seconds of high intensity cardio

Wednesday (typically)-Back & Biceps

Tempo Seated Row-2 sets of 10 reps at a tempo of 3-3-3

Straight Arm Pull Downs-1 set for the duration of 1 minute

Lat Pull downs-1 set of 10 reps but doing drop sets

Wide grip pull ups-2 sets either regular or assisted to failure

30-45 seconds of high intensity cardio

Seated high row-2 sets for the duration of 1 minute

Bent over row Smith Machine-2 sets for the duration of 1 minute

Preacher Curls with the straight bar-3 sets of 15-20 reps

Incline Dumbbell Curls-3 sets of 15-20 reps at a tempo of 2-3-2

Inner Biceps Curl-3 sets of 15-20 reps

Concentration Curls-3 sets of 15-20 reps

30-45 seconds of high intensity cardio

Core Exercises

Superman’s-1 set of 15-25 reps at a tempo of 3-3-3

Lying Leg Lifts-1 set of 15-25 reps at a tempo of 3-3-3

Side Planks-1 set of 15-25 reps at a tempo of 3-3-3

Sit Ups-1 set of 15-25 reps at a tempo of 3-3-3

Decline Crunch-1 set of 15-25 reps at a tempo of 3-3-3

Saturday (typically)-Shoulders, Traps, and Forearms

Arnold Press-2 sets of 10 reps at a tempo of 3-3-3

Bent Over Lateral-2 sets each with the duration of 1 minute

2 drop sets of Military Presses with 10 reps (what I do is 135, 125, 115, 105 lbs)

30-45 seconds of high intensity cardio

Shrugs-2 sets for the duration of 1 minute

Shrugs-2 sets of 10 pause reps with 15 second pauses

Shrugs-2 sets of 12 drop set reps (225, 205, 185, 145, 85)

Bent over lateral raise-3 sets of 15-20 reps

Laying Lateral Raise-3 sets of 15-20 reps at a tempo of 2-3-2

Straight Bar Front/Back Forearm Curls-3 sets of 50 reps (each side)

DB Front/Back Forearm Curls-3 sets of 15-20 reps at a tempo of 2-3-2

30-45 seconds of high intensity cardio

Core Exercises

Superman’s-1 set of 15-25 reps at a tempo of 3-3-3

Lying Leg Lifts-1 set of 15-25 reps at a tempo of 3-3-3

Side Planks-1 set each side for the duration of 2 minutes

Situps-1 set of 15-25 reps at a tempo of 3-3-3

Decline Crunch-1 set of 15-25 reps at a tempo of 3-3-3

(Disclaimer, again this is a workout plan that is conducive and tailored to me and only me)