💪 45-MIN WARRIOR

MAXIMUM RESULTS • MINIMAL TORTURE • START: OCT 14, 2025

45
Minutes Max
5
Training Days
120g
Daily Protein
6:15
AM Start
MONDAY
45 MIN
CHEST & TRICEPS
Push-Ups
3 × 10-12

HOW TO DO IT:

  • Place hands shoulder-width apart on ground
  • Body in straight line from head to heels (don't let hips sag!)
  • Lower chest to ground, elbows at 45-degree angle
  • Push back up explosively
  • If too hard: do on knees instead

Rest: 40 seconds between sets

Dumbbell Floor Press
3 × 10-12

HOW TO DO IT:

  • Lie on floor with knees bent, feet flat
  • Hold dumbbells at chest level, elbows touching floor
  • Press dumbbells up until arms fully extended
  • Lower back down with control until elbows touch floor
  • Squeeze chest at the top!

Rest: 45 seconds between sets

Dumbbell Fly
3 × 10-12

HOW TO DO IT:

  • Lie on floor, dumbbells held above chest
  • Keep slight bend in elbows throughout movement
  • Lower dumbbells out to sides in wide arc
  • Stop when elbows touch floor
  • Squeeze chest to bring dumbbells back together at top

Rest: 45 seconds between sets

Tricep Extensions
3 × 10-12

HOW TO DO IT:

  • Stand or sit, hold ONE dumbbell with both hands overhead
  • Lower dumbbell behind head by bending elbows
  • Keep elbows close to head (don't let them flare out!)
  • Extend arms back to starting position
  • Focus on using triceps, not momentum

Rest: 45 seconds between sets

6:15 - 7:00 AM
TUESDAY
45 MIN
BACK & BICEPS
Bent-Over Rows
3 × 12-15

HOW TO DO IT:

  • Bend forward at hips, back straight, knees slightly bent
  • Let dumbbells hang straight down
  • Pull dumbbells to ribcage, squeeze shoulder blades together
  • Keep elbows close to body
  • Lower with control

Rest: 45 seconds between sets

Single-Arm Rows
3 × 10/arm

HOW TO DO IT:

  • Place one knee and hand on bench/chair for support
  • Other hand holds dumbbell hanging straight down
  • Pull dumbbell to ribcage, rotating torso slightly
  • Keep back flat throughout movement
  • Complete all reps, then switch arms

Rest: 45 seconds between sets (per arm)

Dumbbell Deadlifts
3 × 12

HOW TO DO IT:

  • Stand with feet hip-width, dumbbells in front of thighs
  • Push hips back, lower dumbbells along legs
  • Keep back straight, chest up throughout
  • Feel stretch in hamstrings
  • Squeeze glutes to return to standing

Rest: 45 seconds between sets

Bicep Curls
3 × 12

HOW TO DO IT:

  • Stand with dumbbells at sides, palms facing forward
  • Curl dumbbells up to shoulders
  • Keep elbows stationary at sides (don't swing!)
  • Control the descent - don't just drop them
  • Squeeze biceps at the top

Rest: 35 seconds between sets

6:15 - 7:00 AM
WEDNESDAY
REST
LIGHT CARDIO / RECOVERY
Jump Rope OR Walk
20-30 MIN

OPTIONS:

Option 1: Jump rope - 5 rounds of (1 min jump, 1 min rest)

Option 2: Brisk 20-30 minute walk outside

Option 3: Do nothing - full rest is okay too!

Full Body Stretch
10 MIN

STRETCH ROUTINE:

  • Chest stretch: 30 seconds each side
  • Shoulder stretch: 30 seconds each side
  • Hamstring stretch: 1 minute
  • Quad stretch: 30 seconds each leg
  • Hip flexor stretch: 30 seconds each side
OPTIONAL ACTIVE RECOVERY
THURSDAY
45 MIN
SHOULDERS & CORE
Shoulder Press
3 × 10-12

HOW TO DO IT:

  • Stand or sit, dumbbells at shoulder height, palms forward
  • Press dumbbells overhead until arms fully extended
  • Don't let dumbbells drift too far forward or back
  • Lower back to shoulders with control
  • Keep core tight throughout

Rest: 45 seconds between sets

Lateral Raises
3 × 12

HOW TO DO IT:

  • Stand with dumbbells at sides, slight bend in elbows
  • Raise dumbbells out to sides until shoulder height
  • Lead with elbows, not hands
  • Don't swing or use momentum
  • Lower slowly back down

Rest: 45 seconds between sets

Plank Hold
3 × 30-45s

HOW TO DO IT:

  • Forearms on ground, elbows under shoulders
  • Body in straight line from head to heels
  • Engage core - don't let hips sag!
  • Don't hold your breath - breathe normally
  • Hold position for time

Rest: 40 seconds between sets

Bicycle Crunches
3 × 20

HOW TO DO IT:

  • Lie on back, hands behind head (don't pull on neck!)
  • Bring right elbow to left knee while extending right leg
  • Alternate in cycling motion
  • Focus on twisting torso, not just moving arms
  • Keep lower back pressed to floor

Rest: 30 seconds between sets

Leg Raises
2 × 12-15

HOW TO DO IT:

  • Lie on back, hands under glutes for support
  • Raise legs straight up to 90 degrees
  • Lower slowly without touching ground
  • Keep lower back pressed to floor
  • Great for lower abs and reducing belly!

Rest: 40 seconds between sets

6:15 - 7:00 AM
FRIDAY
REST
FULL RECOVERY DAY
Complete Rest OR Light Walk
0-30 MIN
Prep for LEG DAY!
MENTAL PREP
OPTIONAL - LISTEN TO BODY
SATURDAY
45 MIN
LEGS & GLUTES
Goblet Squats
4 × 12-15

HOW TO DO IT:

  • Hold ONE dumbbell vertically at chest with both hands
  • Stand with feet shoulder-width apart
  • Squat down until thighs parallel to ground
  • Keep chest up, weight in heels
  • Push through heels to stand back up

KEY FOR BUILDING LEGS!

Rest: 40 seconds between sets

Bulgarian Split Squats
3 × 10/leg

HOW TO DO IT:

  • Hold dumbbells at sides
  • Place one foot behind you on chair/bench
  • Squat down on front leg until knee at 90 degrees
  • Push back up through front heel
  • Complete all reps, then switch legs

EXCELLENT FOR GLUTE BUILDING!

Rest: 45 seconds between sets (per leg)

Romanian Deadlifts
3 × 12

HOW TO DO IT:

  • Stand with dumbbells in front of thighs
  • Slightly bend knees, push hips back
  • Lower dumbbells along legs, feeling stretch in hamstrings
  • Keep back straight throughout
  • Squeeze glutes to return to standing

TARGETS HAMSTRINGS & GLUTES!

Rest: 45 seconds between sets

Glute Bridges
3 × 15-20

HOW TO DO IT:

  • Lie on back, knees bent, feet flat on ground
  • Place one dumbbell on hips, hold with hands
  • Squeeze glutes and lift hips until body straight
  • Hold at top for 1-2 seconds
  • Lower slowly back down

ESSENTIAL FOR BUILDING GLUTES!

Rest: 40 seconds between sets

6:15 - 7:00 AM âš¡ NEVER SKIP!
SUNDAY
REST
COMPLETE RECOVERY
Do Absolutely Nothing
ALL DAY
Meal Prep for Week
OPTIONAL
RECOVERY = GROWTH

🎯 CONSISTENCY BEATS INTENSITY

45 minutes of focused work done consistently beats 75 minutes of suffering that you quit after 2 weeks. Your legs will transform, your belly will shrink, and your strength will grow. Just show up. Every. Single. Monday.