Apprentice of Evil:

Week I

Workout I

A1. Dumbbell Standing Shoulder Press

A2. Goblet (or bodyweight) Squat


B1. Dumbbell Bent Over Row

B2. Dumbbell Lunge


C1. Dumbbell Chest Press

C2. Dumbbell Deadlift 


D1. Forearm Plank 30 seconds

D2. Lying Leg Lift


Workout II

A1. Barbell Bench Press

A2. Barbell Front Squat


B1. Barbell Reverse Grip Bent Over Row

B2. Barbell Deadlift


C1. Barbell Standing Overhead Press

C2. Leg Press


D1. Cable Wood Chop

D2. Side Plank -15 seconds per side


Workout III

A1. Single Arm Dumbbell Row

A2. Barbell Back Squat


B1. Incline Dumbbell Bench Press

B2. Single Leg Dumbbell Deadlift


C1. Shoulder Lateral Raises 

C2. Barbell Reverse Lunges


D1. Abmat or Swiss Ball Sit-Ups

D2. Hollow Hold -30 seconds


P.s. Freaks - do not forget to do 20 minutes of steady state cardio on 3 of your rest days!! this is not a drill. we know where you lift.