THE JEFF CAVALIERE 30 DAY WORKOUT PLAN

Workout 1:
MONDAY: (Chest/Triceps) -Heavy Incline dumbbell presses 8REPS4SETS
You can do either of these workouts for your chest
-Weighted Dips 8REPS4SETS
and tricep day.
-One Arm Dumbbell Presses 10REPS3SETS
-Lateral Shuffle Pushups Into Hannibal Push Up
Workout 1 link:
10REPS3SETS
https://www.youtube.com/watch?v=qhMBm8r1nWY
-3D Chest Chisler 12REPS3SETS
Workout 2 link:
https://youtu.be/89e518dl4I8 (chest workout) Workout 2:
And -Bench Press 6,8,10,12REPS4SETS
https://youtu.be/tMyFe-IL7Ks (tricep workout) -Incline DB Press 6,8,10,12REPS4SETS
I made a routine combining these two vids -Weighted Dips 6,8,10,12REPS4SETS
-Weighted Push Ups 3SETS TO FAILURE
-Tricep Push Aways supersetted with Tricep
Pushdowns 8REPS on pushaways and then to
failure on pushdowns 3SETS

Workout:
TUESDAY: -Barbell Squats 5,5,10,25REPS4SETS
(Legs) (Rest 3 min between sets and hang on bar to
Workout link: decompress spine)
https://www.youtube.com/watch?v=RjexvOAsVtI -Barbell Hipthrusts 25,10,5,5REPS4SETS
&t=183s -Dumbbell Bulgarian Split Squat in High/Low
fashion 10REPS2SETS
-BW Pylo Hops 1SET to failure both legs
-DB Goblet Abductor Lunge 10-12REPS2SETS
-Calf Raises 15REPS4SETS

Workout 1:
WEDNESDAY: -Deadlifts 8REPS4SETS
(Back/Biceps) -Weighted Chinups 8REPS3SETS
You can do either of these workouts for your back -Barbell Rows 10REPS3SETS
and bicep day
-Rocking Lat Pulldown 8REPS3SETS
Workout 1 link: -Bicep Curls 10REPS2SETS & a third set
https://www.youtube.com/watch?v=eE7dzM0iexc&t where you max out reps with each weight going
=162s down the weight rack. (example: start with 25s
and go down to 10s)
Workout 2 link: Workout 2:
https://www.youtube.com/watch?v=OXvQe9payHw -Deadlifts 10REPS4SETS
-Wide Grip Bodyweight Pullups 12REPS3SETS
-Single Arm DB Rows 6,8,10,12REPS3SETS
 -Rope Face Pulls
Suppersetted with
Rope Cable Curls 10REPS4SETS
-Hammer Curls 8REPS3SETS

THURSDAY: REST
Get a lot of sleep and make sure you eat a
lot of healthy, nutritious, protein filled food

Workout:
FRIDAY: -OverHead Press 12,10,8,6REPS3SETS
(Shoulders & Core) (light DB shoulder presses prior to activate your
Workout link: shoulder muscles)
https://www.youtube.com/watch?v=jv31A4Ab4n -Delt Stretch Tri-set 3SETS7REPS IN EACH
A DIRECTION
-DB Cheat Laterals DOUBLE FAILURE 3SETS
Workout link for abs: EACH ARM
https://youtu.be/qk97w6ZmV90 (focus on being explosive)
-Cable Face Pulls 15REPS3SETS
Core workout:
-Leg Raises 30-60 seconds
-Seated ab circles 30-60 seconds
Rest 30 seconds
-Recliner elbow to knee tucks 30-60 seconds
-Opposite side tuck planks 30-60 seconds
Rest 30 seconds
-Banded pulldowns 30-60 seconds
-Plank pushaways 30-60 seconds

Workout:
SATURDAY: -Barbell Squats 5,5,10,25REPS4SETS
(Legs) (Rest 3 min between sets and hang on bar to
Workout link: decompress spine)
https://www.youtube.com/watch?v=RjexvOAsVtI -Barbell Hipthrusts 25,10,5,5REPS4SETS
&t=183s -Dumbbell Bulgarian Split Squat in High/Low
fashion 10REPS2SETS
-BW Pylo Hops 1SET to failure both legs
-DB Goblet Abductor Lunge 10-12REPS2SETS
-Calf Raises 15REPS4SETS

SUNDAY: REST
Get a lot of sleep and make sure you eat a
lot of healthy, nutritious, protein filled food
Calisthenics Chest & Tricep 3 Cycles
-Decline Pushups
Substitution: (scissor v-ups)
Sub this in for a Chest and Tricep workout
-Archer Pushups
every now and then to maintain your
(scissor v-ups)
calisthenics strength.
Workout link: -modified hindu pushups
https://www.youtube.com/watch?v=Ahdtow (scissor v-ups)
FDKT0 -banded crossover pushups
(scissor v-ups)
-brock shuffle pushups

3-5 minutes rest between cycles, do each exercise to