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 your 20-30 minutes of steady state cardio on 3 of your days off. This is not a drill. I will find you. We know where you lift.