Tyler Durden Workout Week One
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Press 3 15A2: Hip Bridge 3 20 50 secB1: Band Row (Staggered Stance) 3 12B2: Ball Squat with Dumbbell 3 15 50 secC1: Shoulder Press with Dumbbell 2 12C2: One Leg Calf Raise 2 15 50 secD1: Seated Bicep Curl 2 15D2: Reverse Crunch with Fitness Band 2 20-25 50 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Press 3 15A2: Hip Bridge 3 20 50 secB1: Band Row (Staggered Stance) 3 12B2: Ball Squat with Dumbbell 3 15 50 secC1: Shoulder Press with Dumbbell 2 12C2: One Leg Calf Raise 2 15 50 secD1: Seated Bicep Curl 2 15D2: Reverse Crunch with Fitness Band 2 20-25 50 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Press 3 15A2: Hip Bridge 3 20 50 secB1: Band Row (Staggered Stance) 3 12B2: Ball Squat with Dumbbell 3 15 50 secC1: Shoulder Press with Dumbbell 2 12C2: One Leg Calf Raise 2 15 50 secD1: Seated Bicep Curl 2 15D2: Reverse Crunch with Fitness Band 2 20-25 50 sec
Tyler Durden Workout Week Two
Date: Weight:Exercise Sets Weight Reps Rest
A1: Squat and Press 2 15-20A2: T-Pushup 2 15-20 45 secB1: Hamstring Curl with Ball 2 15-20B2: 45 degree Lat Pull Down 2 15 45 secC1: Shoulder Press with Dumbbell 2 15-20C2: Stability Ball Crunch 2 25 45 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Squat and Press 2 15-20A2: T-Pushup 2 15-20 45 secB1: Hamstring Curl with Ball 2 15-20B2: 45 degree Lat Pull Down 2 15 45 secC1: Shoulder Press with Dumbbell 2 15-20C2: Stability Ball Crunch 2 25 45 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Squat and Press 2 15-20A2: T-Pushup 2 15-20 45 secB1: Hamstring Curl with Ball 2 15-20B2: 45 degree Lat Pull Down 2 15 45 secC1: Shoulder Press with Dumbbell 2 15-20C2: Stability Ball Crunch 2 25 45 sec
Tyler Durden Workout Week Three
Date: Weight:Exercise Sets Weight Reps Rest
A1: Jump Squat 3 15-20A2: Spiderman Pushup 3 15-20 45 secB1: Bulgarian Squat 3 15-20B2: Seated Band Row 3 15-20 45 secC1: Hip Bridge 2 15-20C2: Shoulder Press with Dumbbell 2 15-20 45 secD1: Double Crunch 2 15-20D2: Superman 2 15-20 45 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Jump Squat 3 15-20A2: Spiderman Pushup 3 15-20 45 secB1: Bulgarian Squat 3 15-20B2: Seated Band Row 3 15-20 45 secC1: Hip Bridge 2 15-20C2: Shoulder Press with Dumbbell 2 15-20 45 secD1: Double Crunch 2 15-20D2: Superman 2 15-20 45 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Jump Squat 3 15-20A2: Spiderman Pushup 3 15-20 45 secB1: Bulgarian Squat 3 15-20B2: Seated Band Row 3 15-20 45 secC1: Hip Bridge 2 15-20C2: Shoulder Press with Dumbbell 2 15-20 45 secD1: Double Crunch 2 15-20D2: Superman 2 15-20 45 sec
Tyler Durden Workout Week Four
Date: Weight:Exercise Sets Weight Reps Rest
A1: Ball Pushup 2-3 10-12A2: Stationary Lunges 2-3 12each 45 secB1: Chin Up 2-3 10-12B2: One Leg Hamstring Curl 2-3 12each 45 secC1: Pushups with Band Resistance 2-3 10-12C2: Ball Squat 2-3 10-12 45 secD1: Band Row (Seated) 2 10-12D2: Bicycle Kick 1 25+ 45 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Ball Pushup 2-3 10-12A2: Stationary Lunges 2-3 12each 45 secB1: Chin Up 2-3 10-12B2: One Leg Hamstring Curl 2-3 12each 45 secC1: Pushups with Band Resistance 2-3 10-12C2: Ball Squat 2-3 10-12 45 secD1: Band Row (Seated) 2 10-12D2: Bicycle Kick 1 25+ 45 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Ball Pushup 2-3 10-12A2: Stationary Lunges 2-3 12each 45 secB1: Chin Up 2-3 10-12B2: One Leg Hamstring Curl 2-3 12each 45 secC1: Pushups with Band Resistance 2-3 10-12C2: Ball Squat 2-3 10-12 45 secD1: Band Row (Seated) 2 10-12D2: Bicycle Kick 1 25+ 45 sec
Tyler Durden Workout Week FiveHypertrophy Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Press on the Ball 3 10-12A2: Dumbbell Squat 3 10-12 40 secB1: 45 degree Band Row 3 10-12B2: One Leg Hip Bridge 3 10-12 40 secC1: Elevated Pushups 2 10-12C2: Dumbbell Swing 2 20 40 secD1: One Arm Lat Pull Down 2 12eachD2: Russian Twist 2 10-12 40 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Press on the Ball 3 10-12A2: Dumbbell Squat 3 10-12 40 secB1: 45 degree Band Row 3 10-12B2: One Leg Hip Bridge 3 10-12 40 secC1: Elevated Pushups 2 10-12C2: Dumbbell Swing 2 20 40 secD1: One Arm Lat Pull Down 2 12eachD2: Russian Twist 2 10-12 40 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Press on the Ball 3 10-12A2: Dumbbell Squat 3 10-12 40 secB1: 45 degree Band Row 3 10-12B2: One Leg Hip Bridge 3 10-12 40 secC1: Elevated Pushups 2 10-12C2: Dumbbell Swing 2 20 40 secD1: One Arm Lat Pull Down 2 12eachD2: Russian Twist 2 10-12 40 sec
Tyler Durden Workout Week SixHypertrophy Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Pull Up (Wide Grip) 3 10-12A2: Squat and Press (with Bands) 3 10 40 secB1: Elevated Ball Pushups 3 10B2: One Arm Squat and Press 3 10 40 secC1: Dumbbell Row 2 10C2: Reverse Lunges with Dumbbell 2 10-12 40 secD1: Chest Press with Band 2 10D2: Plank 2 4sec 40 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Pull Up (Wide Grip) 3 10-12A2: Squat and Press (with Bands) 3 10 40 secB1: Elevated Ball Pushups 3 10B2: One Arm Squat and Press 3 10 40 secC1: Dumbbell Row 2 10C2: Reverse Lunges with Dumbbell 2 10-12 40 secD1: Chest Press with Band 2 10D2: Plank 2 4sec 40 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Pull Up (Wide Grip) 3 10-12A2: Squat and Press (with Bands) 3 10 40 secB1: Elevated Ball Pushups 3 10B2: One Arm Squat and Press 3 10 40 secC1: Dumbbell Row 2 10C2: Reverse Lunges with Dumbbell 2 10-12 40 secD1: Chest Press with Band 2 10D2: Plank 2 4sec 40 sec
Tyler Durden Workout Week SevenHypertrophy and Endurance Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Explosive Pushup or Elevated Pushup 3 10-15A2 Forward Lunges 3 10-15A3: 45 degree Kneeling Pull Down 3 10-15A4: Squat Jump 3 10-15A5: Diamond Pushup 3 10-15A6: Hip Bridge 3 10-15A7: Seated Row 3 10-15A8: Calf Raise 3 10-15 2-3mi
Date: Weight:Exercise Sets Weight Reps Rest
A1: Explosive Pushup or Elevated Pushup 3 10-15A2 Forward Lunges 3 10-15A3: 45 degree Kneeling Pull Down 3 10-15A4: Squat Jump 3 10-15A5: Diamond Pushup 3 10-15A6: Hip Bridge 3 10-15A7: Seated Row 3 10-15A8: Calf Raise 3 10-15 2-3mi
Date: Weight:Exercise Sets Weight Reps Rest
A1: Explosive Pushup or Elevated Pushup 3 10-15A2 Forward Lunges 3 10-15A3: 45 degree Kneeling Pull Down 3 10-15A4: Squat Jump 3 10-15A5: Diamond Pushup 3 10-15A6: Hip Bridge 3 10-15A7: Seated Row 3 10-15A8: Calf Raise 3 10-15 2-3mi
Tyler Durden Workout Week EightHypertrophy and Endurance Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Explosive Clap Pushup 3 15-20A2 One Arm Dumbbell Snatch 3 10eachA3: Chin Up 3 15A4: Alternating Split Squat Jump 3 10-12A5: Dumbbell Shoulder Press (seated) 3 10-12A6: Jump Squat 3 10eachA7: Reverse Fly with Bands 3 12-15A8: Hip Thrust 3 15-20 2-3mi
Date: Weight:Exercise Sets Weight Reps Rest
A1: Explosive Clap Pushup 3 15-20A2 One Arm Dumbbell Snatch 3 10eachA3: Chin Up 3 15A4: Alternating Split Squat Jump 3 10-12A5: Dumbbell Shoulder Press (seated) 3 10-12A6: Jump Squat 3 10eachA7: Reverse Fly with Bands 3 12-15A8: Hip Thrust 3 15-20 2-3mi
Date: Weight:Exercise Sets Weight Reps Rest
A1: Explosive Clap Pushup 3 15-20A2 One Arm Dumbbell Snatch 3 10eachA3: Chin Up 3 15A4: Alternating Split Squat Jump 3 10-12A5: Dumbbell Shoulder Press (seated) 3 10-12A6: Jump Squat 3 10eachA7: Reverse Fly with Bands 3 12-15A8: Hip Thrust 3 15-20 2-3mi
Tyler Durden Workout Week NineStrength and Hypertrophy Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Pull Up 3 8+A2 Band Row 3 5-8 50 secB1: Jump Squat with Weight 3 5-8B2: Dumbbell Squat and Press 3 5-8 50 secC1: Alternating Staggered Pushup 3 8C2: Pushup with Band 3 8+ 50 secD1: Alternating Split Squat Jump w/ Wt. 3 5-8eaD2: Stationary Lunges with Bands 3 5-8ea 50 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Pull Up 3 8+A2 Band Row 3 5-8 50 secB1: Jump Squat with Weight 3 5-8B2: Dumbbell Squat and Press 3 5-8 50 secC1: Alternating Staggered Pushup 3 8C2: Pushup with Band 3 8+ 50 secD1: Alternating Split Squat Jump w/ Wt. 3 5-8eaD2: Stationary Lunges with Bands 3 5-8ea 50 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Pull Up 3 8+A2 Band Row 3 5-8 50 secB1: Jump Squat with Weight 3 5-8B2: Dumbbell Squat and Press 3 5-8 50 secC1: Alternating Staggered Pushup 3 8C2: Pushup with Band 3 8+ 50 secD1: Alternating Split Squat Jump w/ Wt. 3 5-8eaD2: Stationary Lunges with Bands 3 5-8ea 50 sec
Tyler Durden Workout Week TenStrength and Hypertrophy Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Ball Pushup with Band 3 5-8A2 Elevated Pushup with Band 3 5-8 50 secB1: One Arm Squat and Press 3 10eaB2: Dumbbell Squat 3 5-8 50 secC1: Pull Up (with Weighed Backpack) 3 5-8C2: Lat Swimmer Pull Down 3 5-8 50 secD1: Hamstring Curl 3 20+D2: Hip Bridge 3 15 50 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Ball Pushup with Band 3 5-8A2 Elevated Pushup with Band 3 5-8 50 secB1: One Arm Squat and Press 3 10eaB2: Dumbbell Squat 3 5-8 50 secC1: Pull Up (with Weighed Backpack) 3 5-8C2: Lat Swimmer Pull Down 3 5-8 50 secD1: Hamstring Curl 3 20+D2: Hip Bridge 3 15 50 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Ball Pushup with Band 3 5-8A2 Elevated Pushup with Band 3 5-8 50 secB1: One Arm Squat and Press 3 10eaB2: Dumbbell Squat 3 5-8 50 secC1: Pull Up (with Weighed Backpack) 3 5-8C2: Lat Swimmer Pull Down 3 5-8 50 secD1: Hamstring Curl 3 20+D2: Hip Bridge 3 15 50 sec
Tyler Durden Workout Week ElevenFat Loss and Hypertrophy Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Incline Chest Press 3 8-10A2 Dumbbell Squat 3 8-10A3: Pull Ups (Weighted) 3 8-10A4: Alternating Split Squat Jump w/ Wt. 3 8-10 60 secB1: Chest Press with Bands 2-3 8-10B2: Stationary Lunges (Arms Up) 2-3 10eachB3: Dumbbell Reverse Fly 2-3 8-10B4: Side Crunch 2-3 20each 60 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Incline Chest Press 3 8-10A2 Dumbbell Squat 3 8-10A3: Pull Ups (Weighted) 3 8-10A4: Alternating Split Squat Jump w/ Wt. 3 8-10 60 secB1: Chest Press with Bands 2-3 8-10B2: Stationary Lunges (Arms Up) 2-3 10eachB3: Dumbbell Reverse Fly 2-3 8-10B4: Side Crunch 2-3 20each 60 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Dumbbell Incline Chest Press 3 8-10A2 Dumbbell Squat 3 8-10A3: Pull Ups (Weighted) 3 8-10A4: Alternating Split Squat Jump w/ Wt. 3 8-10 60 secB1: Chest Press with Bands 2-3 8-10B2: Stationary Lunges (Arms Up) 2-3 10eachB3: Dumbbell Reverse Fly 2-3 8-10B4: Side Crunch 2-3 20each 60 sec
Tyler Durden Workout Week TwelveFat Loss and Hypertrophy Stage
Date: Weight:Exercise Sets Weight Reps Rest
A1: Alligator Crawl 3 20eachA2 Jump Squat with Weights 3 8-10A3: Pushup with Bands 3 10A4: Squat and Press with Band 3 8-10 60 secB1: Pull Up (Weighted) 3 10-12B2: Forward Dumbbell Lunges 3 8-10B3: Kneeling Band Row 3 8-10B4: Ball Crunch with Band 3 15-20 60 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Alligator Crawl 3 20eachA2 Jump Squat with Weights 3 8-10A3: Pushup with Bands 3 10A4: Squat and Press with Band 3 8-10 60 secB1: Pull Up (Weighted) 3 10-12B2: Forward Dumbbell Lunges 3 8-10B3: Kneeling Band Row 3 8-10B4: Ball Crunch with Band 3 15-20 60 sec
Date: Weight:Exercise Sets Weight Reps Rest
A1: Alligator Crawl 3 20eachA2 Jump Squat with Weights 3 8-10A3: Pushup with Bands 3 10A4: Squat and Press with Band 3 8-10 60 secB1: Pull Up (Weighted) 3 10-12B2: Forward Dumbbell Lunges 3 8-10B3: Kneeling Band Row 3 8-10B4: Ball Crunch with Band 3 15-20 60 sec