8 Week Program
8 Week Program
8 WEEK SHRED
Welcome to The Lost Breed’s 8 Week Shred program. This unique and intense
program is designed to push you to your limits and help you achieve your fitness
goals. Each week you will be faced with a new set of workouts that will challenge
you physically and mentally. These workouts are intended to help you cut fat and
get you shredded, as well as provide a blueprint to success in the gym.
This program will not be easy and will take a great deal of discipline to
achieve. There will be days when you will feel like you are “too sore” to go to the
gym. There will be days when the workouts will seem “too hard” to finish. Those
are the days when you will have to decide whether or not you want to see results.
Those are the days where you need to focus more and really take your dedication
to the next level. Whenever you feel yourself hitting a brick wall remember the
reasons why you started this program. Use those reasons as fuel and motivation to
keep pushing forward. Don’t cheat the grind and more importantly, don’t cheat
yourself.
Remember, you are not alone in this pursuit of greatness. This is what The Lost
Breed is built upon. We are a group of ambitious individuals on the same journey,
striving to become the best versions of ourselves. We push and motivate each
other to grind harder and to never give up. This program is a registration form. Will
you complete it? Will you become a member of The Lost Breed?
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The Premise
Our 8-week program introduces a style of training that can be applied for both men and women looking to
take their workouts to the next level. This system is built upon the concepts of strength training, volume
training, HIIT training and muscle confusion.
HIIT Training: High Intensity Interval Training
- is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals
- has become one of the most effective ways to burn fat
- HIIT is much more effective than your average cardio because the intensity is higher and you are able to
increase your aerobic and anaerobic endurance while burning more fat than ever before
- "In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up
to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more
calories throughout the day. (www.musclemedia.com)
Throughout this program you will be performing HIIT Training two times a week and you will have post
workout cardio circuits every day.
Make sure to always have access to a jump rope!!
Monday: Shoulders & Cardio Circuits
Tuesday: Arms & HiIT Training
Wednesday: Legs & Cardio Circuits
Thursday: Chest & HIIT Training
Friday: Back & Cardio Circuits
Saturday: Abs & Cardio Circuits
This 8-week program consists of 4 progressing phases, each phase lasting for 2 weeks. The intensity level
of the workouts will increase upon completion of each phase. The workouts will be challenging, however,
your results are worth the pain.
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During this program you will be performing, what we call, “progression sets”, these consist of reps that
decrease as you increase the weight you’re performing. You want to strive to increase your weight by at
least 5-10 pounds every set. If you fail to reach that goal number of reps, simply rest the weight for a few
seconds and then finish your set.
There are also sets in our program that have the same number of reps but we still are asking you to
increase your weight every set. These are the ones that are really going to challenge you both physically
and mentally. However, this is one of the most effective ways to increase strength.
You will see the word “Drop-set” in our program a lot of times. These are CRUCIAL. After you’ve crushed
some extremely heavy weight you want to drop the weight about 10-15 pounds and go to failure. If it says
“Double Drop-set” you want to perform this same format two times back to back.
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Disclaimer
The Lost Breed strongly recommends that you consult with your physician before
beginning any exercise program. You should be in good physical condition and be able
to participate in the exercises. If you choose to follow this program without consulting
your physician, you are doing so at your own risk. Adult supervision is highly
recommended for participants below the age of 16. Anyone who is 13 years old or
younger should refrain from weight training.
You should understand that when performing any exercise or participating in an
exercise program, there is the possibility of physical injury. If you engage in this
program, you agree that you do so at your own risk. You are voluntarily participating in
these activities, assuming all risk of injury to yourself or others. You are also agreeing
to release and discharge The Lost Breed from any and all claims or causes of action,
known or unknown, arising out of The Lost Breed’s negligence.
This program is licensed for your personal enjoyment only. This eBook may not
be resold or given away to other people. If you would like to share this program with
another person, please purchase an additional copy for each recipient. Thank you for
respecting the hard work of the creators.
Find out more about the author and upcoming works online at www.thelostbreed.com
or by checking us out on instagram @thelostbreed.
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Sample
Diet
-‐1
½
Cup
Level
1
Vegetable
Peanut
Butter
Oatmeal
Carrot
Dried
Fruit
Almond
Butter
Cream
of
Rice
Beet
Fresh
Nuts
Meal
5
–
Dinner
1
Cottage
Cheese
Ezekiel
Bread
Romaine
(not
salted)
Low-‐Carb
Wrap
Celery
-‐6
oz
Level
1
Protein
-‐4
oz
Level
1
Carbohydrate
-‐1
Cup
Level
1
Vegetable
Meal
6
–
Dinner
2
-‐6
oz
Level
1
Protein
-‐4
oz
Level
1
Carbohydrate
-‐or-‐
½
cup
Level
2
Carbohydrate
-‐1
Cup
Level
1
Vegetable
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These
are
a
list
of
recommended
supplements.
Before
taking
any
supplements
you
should
research
them
thoroughly
to
understand
their
benefits
and
any
possible
side
effects.
You
can
take
whey
protein
before
or
after
Muscle
Pharm-‐
Combat
Whey
Protein
your
workout.
This
supplement
helps
build
BSN-‐
Syntha
6
and
repair
muscle.
MY
Protein-‐
Whey
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TRAINING TIPS
• Each
workout
should
last
at
least
1hr-‐1.5
hrs.
• You
want
to
choose
weights
that
allow
you
to
fail
at
the
suggested
reps
ranges.
• We
always
want
you
to
push
yourself
and
for
you
to
strive
for
new
personal
records,
however,
never
sacrifice
form
for
weight.
• Keep
your
form
safe
while
performing
all
exercises.
• During
your
training
don’t
just
lift
the
weight;
you
have
to
connect
with
it
mentally.
Really
feel
the
muscles
working
and
contracting,
this
will
boost
the
intensity.
• Your
rest
times
should
be
just
long
enough
for
you
to
recover
so
you
can
perform
the
suggested
amount
of
reps
(30-‐45
seconds)
• For
supersets,
you
rest
when
set
1
is
completely
finished.
Push
yourself
to
not
rest
during
supersets.
Training Calendar
Monday
Shoulders
Post
Workout
Cardio
Circuit
**Ab
Workouts
are
shown
at
the
end
of
the
program.
Make
sure
to
perform
abs
at
least
3
times
a
week
after
your
training
is
complete!
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Day 1: Shoulders Reps and Sets Day 2: Arms Reps and Sets
Seated
Dumbbell
Press
4
x
20
Barbell
Curls
4
x
20
Superset
Dumbbell
Lateral
Raises
4
x
10-‐‑12
(increasing
weight
with
each
Superset
Skull
Crushers
4
x
20
set)
Superset
Front
Plate
Raises
4
x
20
4
x
20
Mountain
Climbers
Superset
Reverse
Pec
Deck
4
x
20
Dumbbell
Curls
4
x
15
Superset
Shoulder
Press
Machine
4
x
12-‐‑15
(increasing
weight
with
each
4
x
15
Superset
set)
Tricep
Pushdowns
Machine
Lateral
Raise
4
x
12-‐‑15
(increasing
weight
with
each
Superset
4
x
15
Squat
Jumps
set)
Dumbbell
Shrugs
4
x
20
Preacher
Curls
4
x
12
Superset
Post
workout
cardio
circuit:
Over-‐‑head
Tricep
Extension
4
x
12
3
sets
20
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
Superset
4
x
20
seconds
set)
Run
in
place
A.
Jumping
Jacks
B.
Jump
Rope
C.
Burpees
Hammer
Curls
4
x
15
Superset
4
x
15
Day 3: Legs Reps and Sets Rope
Pushdowns
Superset
4
x
15
Bench
Step-‐‑Ups
Leg
Extensions
5
x
12-‐‑15
(increasing
weight
with
each
set)
Superset
Post
workout
cardio
circuit:
Lying
Hamstring
Curls
5
x
12-‐‑15
(increasing
weight
with
each
set)
3
sets
20
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
Leg
Press
4
x
12-‐‑15
(increasing
weight
with
each
set)
A.
Jumping
Jacks
B.
Jump
Rope
C.
Burpees
Superset
Dumbbell
Lunges
4
x
20
steps
total
for
lunges
Hack
Squat
4
x
20
Single
Leg
Hamstring
Curls
4
x
12
Each
Leg
Superset
Seated
Hamstring
Curls
4
x
15
Squats
5
x
10
(increasing
weight
with
each
set)
Post
workout
cardio
circuit:
3
sets
20
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Jumping
Jacks
B.
Jump
Rope
C.
Burpees
Day 4: Chest Reps and Sets Day 5: Back Reps and Sets
Bench
Press
5
x
10-‐‑12
(increasing
weight
Wide
Grip
Pull-‐‑Ups
4
x
failure
Day 4: Chest Reps and Sets Day 5: Back Reps and Sets
Incline
Bench
Press
5
x
10
Pull
Ups
5
x
failure
Superset
Superset
Jumping
Jacks
4
x
20
seconds
Bent
Over
Rows
4
x
10
(wide
grip
10
reps,
normal
Incline
Dumbbell
Press
4
x
10-‐‑12
(increasing
weight
grip
10
reps,
reverse
grip
10
reps,
Superset
with
each
set)
this
completes
one
set,
4
total
sets)
Close
Grip
Dumbbell
Press
4
x
12
T-‐‑Bar
Row
4
x
10-‐‑12
(increasing
weight
with
Superset
each
set)
Bench
Step-‐‑Ups
4
x
15
Dumbbell
Row
4
x
15
Flat
Dumbbell
Press
4
x
10-‐‑12
Superset
Superset
Back
Extensions
4
x
15
Mountain
Climbers
4
x
20
seconds
Close
Grip
Lat
Pull
4
x
12-‐‑15
(increasing
weight
with
Incline
Dumbbell
Flies
5
x
12
Downs
each
set)
Superset
Superset
Push-‐‑Ups
4
x
failure
Wide
Grip
Cable
Row
4
x
12-‐‑15
(increasing
weight
with
Superset
each
set)
Run
in
place
4
x
20
seconds
Post
workout
cardio:
3
sets
20
seconds
each
(A,
B,
C,
equals
1
Decline
Bench
Press
5
x
10
set)
(1
minute
rest
after
each
set)
Superset
A.
Squat
jumps
B.
Mountain
climbers
C.
Jump
rope
Squat
Jumps
4
x
15
Post
workout
cardio:
3
sets
20
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
Day 6: Abs & Cardio Reps and Sets
Abs
Perform
1,
2,
3
as
a
circuit:
3
total
sets
1.
Lying
Leg
Raises
3
x
15
2.
Flutter
Kicks
3
x
15
3.
Leg
Tucks
3
x
15
Post
workout
cardio
circuit:
4
sets
20
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
rope
Day 1: Shoulders Reps and Sets Day 2: Arms Reps and Sets
Standing
Barbell
Military
10,10
x
4
(10
normal
reps,
10
reps
Tricep
Rope
Extension
4
x
20
Press
behind
the
neck,
this
completes
Superset
one
set,
4
total
sets)
Rope
Curls
4
x
20
Lateral
Raise
(1
rep
lateral
raise,
1
rep
front
Superset
Medicine
Ball
Slams
4
x
15
(as
hard
as
you
can)
raise,
2
reps
lateral
raise,
2
reps
Superset
front
raise,
continue
this
until
you
Straight
Bar
Tricep
4
x
20
get
to
5
reps)
Extensions
Front
Raise
3
total
sets
Superset
4
x
20
Shoulder
Press
Machine
4
x
10
(increasing
weight
with
Lying
Cable
Curls
each
set)
Superset
Lunge
Jumps
4
x
15
Rear
Delt
Flies
4
x
20
Superset
Dumbbell
Skull
Crushers
4
x
20
Barbell
Shrugs
4
x
20
Superset
Alternating
Dumbbell
Curls
4
x
12
(each
arm)
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
Superset
A.
Burpees
B.
Medicine
Ball
Slams
C.
Run
in
place
High
Knees
4
x
25
seconds
Overhead
Dumbbell
4
x
12
Extension
Superset
EZ
Bar
Curls
4
x
20
Day 3: Legs Reps and Sets Superset
Bench
Step-‐‑Ups
4
x
15
Leg
Extensions
4
x
25
(increasing
weight
with
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
Superset
each
set
Seated
Hamstring
Curls
4
x
25
(increasing
weight
with
set)
(1
minute
rest
after
each
set)
A.
Burpees
B.
Medicine
Ball
Slams
C.
Run
in
place
each
set)
Squats
10,10,12,8,6,8
(pause
reps)
(increasing
weight
with
each
set
until
your
last
set
of
8
Leg
Press
4
x
15
(increasing
weight
with
Superset
each
set)
Lying
Hamstring
Curls
4
x
15
(increasing
weight
with
Superset
each
set)
Glute
Machine
4
x
15
(each
leg)
Seated
Calf
Raise
4
x
40
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Burpees
B.
Medicine
Ball
Slams
C.
Run
in
place
Incline
Dumbbell
Press
20,15,12,10
(increasing
weight
Close
Grip
Lat
Pull
Down
4
x
12
Superset
with
each
set)
Superset
Incline
Dumbbell
Flies
4
x
12
Wide
Grip
Lat
Pull
Down
4
x
12
Superset
Lunge
Jumps
4
x
10
(each
leg)
Seated
Row
Machine
10,10
x
4
(10
reps
close
grip,
10
reps
wide
grip)
Decline
Chest
Press
4
x
10-‐‑12
(increasing
weight
Machine
with
each
set)
Dumbbell
Seal
Rows
4
x
12
Superset
Superset
Push-‐‑Ups
4
x
failure
Wide
Grip
Pull-‐‑Ups
4
x
failure
Superset
High
Knees
4
x
25
seconds
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
Cable
Flies
4
x
15
A.
Burpees
B.
Medicine
Ball
Slams
C.
Run
in
place
Superset
Bench
Step-‐‑Ups
4
x
15
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Burpees
B.
Medicine
Ball
Slams
C.
Run
in
place
Day 6: Abs & Cardio Reps and Sets
Abs
Perform
1,
2,
3
as
a
circuit:
3
total
sets
1.
Bottoms
Up
3
x
20
2.
Lying
Leg
Raises
3
x
20
3.
6
inch
holds
(30
seconds)
Post
workout
cardio
circuit:
4
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
A.
Burpees
B.
Medicine
Ball
Slams
C.
Run
in
place
Day 1: Shoulders Reps and Sets Day 2: Arms Reps and Sets
Arnold
Press
15,8,15,8,15
(increase
the
Barbell
Curl
15,8,15,8,15
(increase
the
weight
weight
when
you
get
to
8
reps)
Superset
when
you
get
to
8
reps)
Straight
Bar
Cable
Front
Raise
4
x
15
V-‐‑Bar
Tricep
Pushdowns
5
x
10-‐‑12
(increasing
weight
with
Superset
Superset
each
set)
Cable
Lateral
Raises
4
x
15
(each
arm)
Jump
Rope
5
x
25
seconds
Barbell
Upright
Row
15,12,10,15
(increasing
weight
Dumbbell
Hammer
Curls
3
total
sets
(perform
5
reps
on
one
Superset
with
each
set)
arm,
switch
arms
get
another
5
Bent
Over
Rear
Delt
Cable
4
x
15
Superset
reps,
repeat
this
process
4
times,
Flies
total
of
40
reps)
Dumbbell
Shrugs
5
x
20
(increasing
weight
with
Alternating
Foot
Taps
3
x
25
seconds
each
set)
Single
Arm
Dumbbell
Tricep
3
total
sets
(perform
20
normal
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
Extension
reps,
then
20
reps
going
outwards)
set)
(1
minute
rest
after
each
set)
Superset
A.
Jump
Rope
B.
Jumps
in
place
C.
Alternating
Foot
Taps
Jumping
Jacks
3
x
25
seconds
EZ
Bar
Curl
4
x
15
Superset
Day 3: Legs Reps and Sets Reverse
Grip
EZ
Bar
Curl
4
x
15
Superset
Lying
Hamstring
Curls
4
x
20
Lunge
Jumps
4
x
15
Superset
Straight
Bar
Cable
Tricep
4
x
15
Seated
Hamstring
Curls
4
x
20
Extension
Leg
Extensions
4
x
20
Superset
Superset
Reverse
Grip
Straight
Bar
Cable
4
x
15
Single
Leg
Press
4
x
15
(increasing
weight
with
Tricep
Extension
each
set)
Superset
Jumps
in
place
4
x
15
Box
Squats
10,10,8,8,15
(increasing
weight
with
each
set
until
your
last
set,
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑
find
a
bench
or
box
that’s
90
minute
rest
after
each
set)
degrees,
pause
for
2
seconds
at
A.
Jump
Rope
B.
Jumps
in
place
C.
Alternating
Foot
Taps
the
bottom
of
each
rep
then
explode
up)
Stiff
Leg
Deadlifts
4
x
15
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Jump
Rope
B.
Jumps
in
place
C.
Alternating
Foot
Taps
Day 4: Chest Reps and Sets Day 5: Back Reps and Sets
V-‐‑Bar
Pull
Downs
15,12,10,8,8
(increasing
weight
Incline
Dumbbell
Press
8,10,12,15,20
with
each
set)
Superset
Alternating
Pull
Ups
w/
4
x
failure
Jump
Rope
5
x
25
seconds
V-‐‑Bar
Incline
Chest
Press
20,10,20,10
(increase
the
Wide
Grip
Seated
Cable
15,8,15,8,15
Machine
weight
when
you
get
to
10
reps)
Row
Superset
Superset
Alternating
Foot
Taps
4
x
25
seconds
Close
Grip
Seated
Cable
5
x
15
Flat
Bench
Press
8,10,12,15
Row
Superset
Single
Arm
Dumbbell
3
x
10
each
arm
non-‐‑stop
(perform
Jumping
Jacks
4
x
25
seconds
Row
10
reps
on
one
arm
immediately
Pec
Deck
4
x
25
switch
to
the
other
arm
get
another
Superset
10
reps,
with
no
breaks
in
between
Cable
Flies
4
x
25
switch
back
to
original
arm
get
Superset
another
10
reps,
repeat
this
for
3
Lunge
Jumps
4
x
15
total
sets)
Chest
Press
Machine
4
x
20
Kneeling
Straight
Arm
4
x
15
Superset
Pull
Down
Jumps
in
place
4
x
15
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
Post
workout
cardio:
3
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
set)
(1
minute
rest
after
each
set)
A.
Jump
Rope
B.
Jumps
in
place
C.
Alternating
Foot
Taps
A.
Jump
Rope
B.
Jumps
in
place
C.
Alternating
Foot
Taps
Day 6: Abs & Cardio Reps and Sets
Abs
Perform
1,
2,
3
as
a
circuit:
3
total
sets
1.
Reverse
Crunches
3
x
20
2.
Lying
Leg
Raises
3
x
20
3.
Crunches
3
x
20
Post
workout
cardio
circuit:
4
sets
25
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Jump
Rope
B.
Jumps
in
place
C.
Alternating
Foot
Taps
Day 1: Shoulders Reps and Sets Day 2: Arms Reps and Sets
Clean
and
Jerks
4
x
15
Incline
Dumbbell
20,8
x
4
(perform
as
a
drop-‐‑set,
get
20
reps
Straight
Raises
w/
Chest
on
4
x
15
Curls
with
a
moderate
weight
then
drop
the
weight
Incline
Bench
Superset
and
get
8
more
reps,
this
completes
1
set,
4
Superset
Incline
Hammer
Curls
total
sets)
Dumbbell
Lateral
Raises
4
x
15
(begin
with
the
dumbbells
Superset
(full
extension)
at
your
side,
perform
like
a
Burpees
4
x
12
regular
lateral
raise
but
raise
the
dumbbells
all
the
way
of
over
your
head)
4
x
15
Alternating
Dumbbell
4
x
10
(perform
1
rep
on
one
Spider
Curls
15,12,10,15
(increasing
weight
with
each
Military
Press
arm,
switch
to
the
other
arm
and
Superset
set
until
your
last
set)
perform
1
rep,
continue
this
until
Machine
Bicep
Curls
4
x
20
you
get
10
reps
on
each
arm
or
a
Superset
total
of
20
reps)
Squat
Jumps
4
x
15
Rear
Delt
Cable
Flies
4
x
20
Overhead
Tricep
4
x
20
Rope
Extension
Barbell
Shrugs
10,10,10
x
3
(perform
as
a
drop-‐‑ Superset
set,
start
heavy
get
10
reps,
drop
Tricep
Rope
4
x
20
the
weight
get
another
10
reps,
Extension
drop
the
weight
again
and
get
Superset
another
10
reps,
this
completes
1
Run
in
place
4
x
30
seconds
set,
3
total
sets)
EZ
Bar
Skull
Crushers
15,12,10,8
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
Superset
set)
(1
minute
rest
after
each
set)
Overhead
Dumbbell
4
x
12-‐‑15
A.
Squat
Jumps
B.
Treadmill
Sprints
C.
Mountain
Climbers
Press
Superset
Bench
Step-‐‑Ups
4
x
15
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Squat
Jumps
B.
Treadmill
Sprints
C.
Mountain
Climbers
Day 3: Legs Reps and Sets Day 4: Chest Reps and Sets
Leg
Extensions
20,10
x
4
(perform
as
a
drop-‐‑set
get
20
Incline
Bench
Press
15,12,10,8,6
(increasing
weight
Superset
reps
with
a
moderate
weight,
drop
the
Superset
with
each
set)
Seated
Hamstring
Curls
weight
and
get
10
more
reps,
this
Burpees
4
x
15
completes
one
set,
4
total
sets)
Flat
Bench
Press
15,12,10,8,6
(increasing
weight
Superset
with
each
set)
Squat
Jumps
4
x
15
Squats
4
x
20
Incline
Chest
Press
4
x
12-‐‑15
Dumbbell
Lunges
4
x
12
(each
leg)
Superset
Superset
Decline
Chest
Press
4
x
12-‐‑15
Lying
Hamstring
Curls
4
x
20
Superset
Run
in
place
4
x
30
seconds
Seated
Calf
Raise
Machine
10,10,10
x
3
(10
feet
pointed
out,
10
Incline
Bench
Cable
Flies
4
x
20
feet
pointed
in,
10
normal,
this
Superset
completes
one
set,
3
total
sets)
Incline
Close
Grip
Dumbbell
4
x
12
Press
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1
Superset
minute
rest
after
each
set)
Bench
Step-‐‑Ups
4
x
15
A.
Squat
Jumps
B.
Treadmill
Sprints
C.
Mountain
Climbers
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Squat
Jumps
B.
Treadmill
Sprints
C.
Mountain
Climbers
Day 5: Back Reps and Sets
Bent
Over
Barbell
Row
15,12,10,8,8
(increasing
weight
with
each
set)
Day 6: Abs & Cardio Reps and Sets
Wide
Grip
Lat
Pull
Down
8,15
x
4
(start
with
a
heavy
weight
Superset
get
8
reps,
drop
the
weight
and
get
Seated
Low
Row
Machine
15
reps,
this
completes
one
set,
4
Abs
Perform
1,
2,
3
as
a
circuit:
3
total
sets
total
sets)
1.
Plate
Twists
3
x
25
2.
Straight
Leg
Hip
Raises
3
x
25
3.
Sit-‐‑
Ups
3
x
25
Seated
Cable
Rows
w/
Rope
4
x
20
Post
workout
cardio
circuit:
Superset
4
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
Incline
Barbell
Row
w/
Chest
on
4
x
12
after
each
set)
Bench
A.
Squat
Jumps
B.
Treadmill
Sprints
C.
Mountain
Climbers
Seated
Close
Grip
Cable
Row
4
x
15
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1
minute
rest
after
each
set)
A.
Squat
Jumps
B.
Treadmill
Sprints
C.
Mountain
Climbers
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
A.
Jumping
Jacks
B.
Burpees
C.
Jump
Rope
Day 4: Chest Reps and Sets Day 5: Back Reps and Sets
Flat
Bench
Press
12,8,6,4,2,
half-‐‑rep
burnout
set
to
failure
Seated
Row
Machine
15,12,10,10,
drop-‐‑set
until
failure
(increasing
weight
with
each
set
until
your
(increasing
weight
with
each
set
Superset
last
set,
during
your
last
set
don’t
let
the
bar
Superset
until
your
last
set)
touch
your
chest,
bring
it
slow
and
controlled
on
the
way
down
and
then
Wide
Grip
Pull-‐‑Ups
5
x
failure
Mountain
Climbers
explode
up)
4
x
30
seconds
Dumbbell
Seal
Rows
4
x
15
Superset
Incline
Bench
Press
12,10,8,6,
burnout
set
to
failure
(increasing
High
Row
Machine
4
x
12
weight
with
each
set
until
your
last
set,
Superset
during
your
last
set
bring
the
bar
down
Wide
Grip
Seated
4
x
12-‐‑15
(increasing
weight
with
slow
and
controlled
and
then
explode
up)
Cable
Row
each
set)
Squat
Jumps
4
x
20
Superset
Kneeling
Cable
Lat
4
x
15
Incline
Cable
Flies
7,7,7
x
4
(perform
7
full
reps,
7
half
reps,
Pull
Down
and
then
7
contracted
reps,
really
focus
on
Superset
the
squeeze,
this
completes
one
set,
4
total
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
sets)
1
set)
(1-‐‑minute
rest
after
each
set)
Incline
Chest
Press
A.
Jumping
Jacks
B.
Burpees
C.
Jump
Rope
Machine
4
x
12
Superset
Day 6: Abs & Cardio Reps and Sets
Run
in
place
4
x
30
seconds
Smith
Machine
Bench
4
x
15
Press
Abs
Perform
1,
2,
3
as
a
circuit:
3
total
sets
Superset
1.
Reverse
Crunches
3
x
25
2.
Leg
Raises
3
x
25
3.
6
Inch
Jumping
Jacks
4
x
30
seconds
Holds
(30
seconds)
Post
workout
cardio:
3
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑
minute
rest
after
each
set)
Post
workout
cardio
circuit:
A.
Jumping
Jacks
B.
Burpees
C.
Jump
Rope
4
sets
30
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
A.
Jumping
Jacks
B.
Burpees
C.
Jump
Rope
Day 1: Shoulders Reps and Sets Day 2: Arms Reps and Sets
Seated
Dumbbell
Military
15,12,10,8,
drop-‐‑set
until
failure
Barbell
Curl
4
x
20
Press
(increasing
weight
with
each
set
until
Superset
Superset
your
last
set)
EZ
Bar
Skull
Crushers
4
x
20
Dumbbell
Shrugs
15,
15
x
5
(perform
these
as
a
drop-‐‑set,
Superset
get
15
reps
with
a
heavy
weight,
drop
the
Run
in
place
4
x
35
seconds
weight
and
get
another
15
reps,
this
completes
one
set,
5
total
sets)
Single
Arm
Preacher
10,10
x
4
(perform
these
as
a
drop-‐‑
Curls
set,
get
10
reps
drop
the
weight
and
Straight
Bar
Front
Raises
w/
4
x
15
get
another
10,
this
completes
one
Chest
on
Incline
Bench
set,
4
total
sets)
Superset
Superset
Rear
Dumbbell
Flies
w/
Chest
4
x
15
10,10
x
4
(perform
these
as
a
drop-‐‑
Single
Arm
Tricep
on
Incline
Bench
set,
get
10
reps
drop
the
weight
and
Extensions
Smith
Machine
Military
Press
4
x
10-‐‑12
Increasing
weight
with
each
get
another
10,
this
completes
one
Superset
set)
Superset
set,
4
total
sets)
Seated
Dumbbell
Lateral
4
x
20
Raises
Jumping
Jacks
Post
Workout
Cardio
Circuit:
4
x
35
seconds
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
EZ
Bar
Cable
Curls
3
x
40
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
Superset
V-‐‑Bar
Tricep
3
x
40
Pushdowns
Superset
Day 3: Legs Reps and Sets Mountain
Climbers
3
x
35
seconds
Dumbbell
Curls
4
x
15
Leg
Extensions
4
x
30
Superset
Squats
10,10
x
5
(10
reps
normal
squats,
10
reps
close
Overhead
Dumbbell
4
x
15
stance,
this
completes
one
set,
5
total
sets)
Press
Stiff
Leg
Deadlifts
4
x
15
Superset
Superset
Squat
Jumps
4
x
15
Lying
Hamstring
Curls
4
x
15
Post
Workout
Cardio
Circuit:
Smith
Machine
(Tap
n
4
x
12
(place
a
bench
or
box
that’s
90
degrees
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
Go0
Squats
underneath
you,
tap
the
bench
or
box
and
explode
after
each
set)
back
up)
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
Seated
Hamstring
Curl
4
x
20
Superset
Calf
Raise
5
x
20
Post
Workout
Cardio
Circuit:
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
Day 4: Chest Reps and Sets Day 5: Back Reps and Sets
Incline
Dumbbell
12,10,8,6,15
(increasing
weight
with
each
set
until
Deadlifts
15,12,10,8,20
(increasing
Press
your
last
set)
weight
with
each
set
until
your
Superset
last
set)
Flat
Dumbbell
Press
Same
Format
as
Above
Superset
Single
Arm
Dumbbell
4
x
15
Run
in
place
4
x
35
seconds
Row
Superset
Decline
Bench
Press
12,10,8,6,15
(increasing
weight
with
each
set
until
Wide
Grip
Pull-‐‑Ups
4
x
failure
Superset
your
last
set)
T-‐‑Bar
Row
10,10,10
x
3
(perform
these
as
a
Jumping
Jacks
4
x
35
seconds
drop-‐‑set,
get
10
heavy
reps,
drop
Pec
Deck
4
x
15
the
weight
get
10
moderate
reps,
Superset
drop
the
weight
and
get
10
light
Incline
Chest
Press
4
x
15
reps,
this
completes
one
set,
3
Machine
total
sets)
Superset
Mountain
Climbers
4
x
35
seconds
V-‐‑Bar
Lat
Pull
Down
4
x
12-‐‑15
Superset
Cable
Flies
4
x
20
Behind
the
Neck
Lat
Pull
4
x
12-‐‑15
Superset
Down
Squat
Jumps
4
x
15
Post
Workout
Cardio
Circuit:
Post
Workout
Cardio
Circuit:
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
after
each
set)
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
Abs
Perform
1,
2,
3
as
a
circuit:
3
total
sets
1.
Flutter
Kicks
3
x
30
2.
Reverse
Crunches
3
x
30
3.
Leg
Tucks
3
x
30
Post
Workout
Cardio
Circuit:
4
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
A.
Squat
Jumps
B.
Mountain
Climbers
C.
Jump
Rope
Day 1: Shoulders Reps and Sets Day 2: Arms Reps and Sets
Dumbbell
Hammer
10,10
x
4
(perform
these
as
a
drop-‐‑set,
get
10
Barbell
Military
Press
4
x
15
Curls
reps
with
a
heavy
weight,
go
lighter
and
get
10
Superset
more
reps,
this
completes
one
set,
4
total
sets)
Barbell
Upright
Row
4
x
15
Superset
Superset
Lateral
Raises
4
x
15
Incline
Bench
Cable
EZ
4x20
Bar
Skull
Crushers
Face
Pulls
4
x
20
Superset
Superset
Barbell
Shrugs
4
x
20
Shoulder
Press
Machine
15,12,10,8,
drop-‐‑set
until
failure
Burpees
4x15
(increasing
weight
with
each
set
Incline
Dumbbell
Curls
4x25
until
your
last
set)
Superset
Post
Workout
Cardio
Circuit:
3
sets
35
seconds
each
(A,
B,
C,
Dumbbell
Skull
15,12,10,8
equals
1
set)
(1-‐‑minute
rest
after
each
set)
Crushers
A.
Burpees
B.
Treadmill
Sprints
C.
Jumps
in
place
Superset
Jumps
in
place
4
x
15
Straight
Bar
Cable
Curls
20,10
x
4
(perform
these
as
a
drop
set,
get
20
Day 3: Legs Reps and Sets
reps
with
a
moderate
weight,
go
lighter
and
get
Superset
10
more
reps,
this
completes
one
set,
4
total
Leg
Press
15
reps
normal,
15
reps
wide,
15
sets)
reps
close
(repeat
for
3
total
sets)
Overhead
Rope
Tricep
Extension
4x20
Smith
Machine
Vertical
15,12,10,8
(increasing
weight
with
Leg
Press
each
set)
Superset
Squats
15,12,10,8,10,12,15
(increasing
weight
with
each
set
until
you
get
Mountain
Climbers
to
8
reps,
make
sure
you
are
4x35
seconds
getting
90
degrees
or
lower)
Tricep
Rope
Extension
20,10
(perform
these
as
a
drop
set,
get
20
reps
with
a
moderate
weight,
go
lighter
and
get
10
Leg
Extension
20
reps,
close
20
reps
(repeat
for
4
more
reps,
this
completes
one
set,
4
total
sets)
Superset
Superset
sets)
Standing
Single
Leg
4x15
High
Pulley
Cable
Curls
4x20
Hamstring
Curl
Superset
Lying
Hamstring
Curl
4x15
Jump
Rope
4x35
Post
Workout
Cardio
Circuit:
3
sets
35
seconds
each
(A,
B,
C,
Post
Workout
Cardio
Circuit:
equals
1
set)
(1-‐‑minute
rest
after
each
set)
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
A.
Burpees
B.
Treadmill
Sprints
C.
Jumps
in
place
set)
A.
Burpees
B.
Treadmill
Sprints
C.
Jumps
in
place
Day 4: Chest Reps and Sets Day 5: Back Reps and Sets
Flat
Bench
4
sets
(12,6)
(12,6)
(12,6)
(12,6)
4
total
sets
(get
12
Lat
Pull
Down
12,10,8,6
(right
after
your
set
of
6
Superset
reps
then
go
heavier
and
get
6
reps)
perform
3
drop
sets
to
failure,
7
sets
in
Burpees
4x15
total)
Flat
Dumbbell
10,10,10
x
3
(perform
these
as
a
drop-‐‑set,
get
10
Bench
heavy
reps,
drop
to
a
moderate
weight
get
10
reps,
T
Bar
Row
12,12,8,8,6
(increasing
weight
with
each
drop
to
a
lighter
weight
get
10
more,
this
completes
set)
Superset
one
set,
3
total
sets)
Dumbbell
Row
4
x
15
Jumps
in
place
4x15
Superset
Incline
Dumbbell
4x20
Single
Arm
Front
4
x
15
each
arm
(focus
on
squeeze,
let
Bench
Pull
Down
your
arm
extend
all
the
way
to
the
top)
Superset
Mountain
Climbers
4
x
35
seconds
Cable
Row
20,8,20,8,20
Incline
Barbell
6
x
8
pause
reps
Superset
Superset
Seated
Rope
Pull
5
x
15
(sit
on
floor
and
use
rope
Jump
Rope
4
x
35
seconds
attachment
and
squeeze
your
back
on
Cable
Flies
5x7
each
rep)
Superset
Post
Workout
Cardio
Circuit:
Decline
Hammer
15,12,10,8,6
(increasing
weight
with
each
set)
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
Strength
each
set)
Superset
A.
Burpees
B.
Treadmill
Sprints
C.
Jumps
in
place
Alternating
Foot
4
x
35
seconds
Taps
Post
Workout
Cardio
Circuit:
3
sets
35
seconds
each
(A,
B,
C,
equals
1
set)
(1-‐‑minute
rest
after
each
set)
A.
Burpees
B.
Treadmill
Sprints
C.
Jumps
in
place
Circuit - bicycle crunches, cross crunch, elbow to knee crunches, side crunches 20 reps for each exercise (3 total sets)
Circuit - leg tucks, side twists, alternating ankle touches, flutter kicks 20 reps for each exercise (3 total sets)
Circuit - reverse crunches, leg raises, jackknife crunches, straight leg hip raises 20 reps for each exercise (3 total sets)
Circuit - leg raises, toe touches, side twists, raised knee crunches 20 reps for each exercise (3 total sets)
Circuit - cross crunches, leg raises, crunches, straight leg hip raises 20 reps for each exercise (3 total sets)
Circuit - bicycle crunches, alternating ankle touches, bottoms up, leg tucks 20 reps for each exercise (3 total sets)
Circuit - spider crawl, alternating air grabs, reverse crunches, side twists 20 reps for each exercise (3 total sets)
Circuit - crunches, raised knee crunches, frog sit ups, full sit ups 20 reps for each exercise (3 total sets)
Circuit - alternating plank, scissor kicks, reverse crunches, mountain climbers 20 reps for each exercise (3 total sets)
Congratulations!
Congratulations
from
the
TLB
family
on
your
completion
of
our
8-‐week
rigorous
workout
plan.
We
expect
that
you
have
completely
transformed
your
body
and
mind
along
this
journey.
Everyone
has
the
same
amount
of
hours
within
the
day.
What
separates
the
great
from
the
mediocre
is
what
he
or
she
does
with
those
hours.
After
the
completion
of
this
book
you
now
have
a
slight
idea
of
what
type
of
heart,
hunger,
soul,
and
passion
we
put
into
this
lifestyle.
As
you
continue
on
your
marathon
through
life
just
remember
one
thing
DON’T
CHEAT
THE
GRIND.
The
grind
knows
how
much
work
you’ve
put
in.
It
knows
what
sacrifices
you’ve
made
in
order
to
achieve
your
goals.
With
the
right
vision,
ambition,
along
with
grind
we
promise
you
can
achieve
any
goal
you
desire.
This
is
just
the
beginning,
a
stepping-‐stone
on
your
path
to
greatness.
Stay
hungry,
stay
persistent
and
don’t
let
anyone
CONGRATULATIONS
tell
you
that
you
can’t
do
something.
All
dreams
are
obtainable;
it
all
comes
down
to
how
much
work
you
are
willing
to
put
in
towards
that
dream
in
order
to
construct
it
into
a
reality.
Welcome
to
The
Lost
Breed,
you
are
now
a
part
of
the
endangered
species
that
is
driven
by
hunger
and
ambition.
You
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of
a
movement
that
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the
hungry
from
the
complacent.
We
expect
you
have
achieved
the
mindset
where
the
grind
never
stops.
Thank
you
for
your
purchase.
Let
your
marathon
continue.
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