5 Factor Fitness

Based on Harley Pasternak's best-selling book, "5 Factor Fitness." Exercise 5 days per week for 10 weeks, and see the difference!.

The strength exercises should be performed in "supersets," (e.g. for Day 1, 1 set DB flyes + 1 set squats + rest = superset), then the core exercises are performed separately. The treadmill sections can be replaced by any other cardio exercise, and the last cardio set should last from 5-30 min.

Do the recommended reps, sets, and rests based on which week you are on in your program. The amount of weight should be based on what you can just finish by the end of the set. Don't go beyond your limits, but challenge yourself!

Schedule key: reps/sets/seconds of rest

Prep Week: strength 15/2/90; core 10/3/30

Week 1: strength 25/2/80; core 10/4/15

Week 2: strength 20/2/70; core 12/3/20

Week 3: strength 15/3/60; core 15/3/25

Week 4: strength 12/4/50; core 20/3/30

Week 5: strength 10/4/40; core 25/3/35

Week 6: strength 30/3/90; core 10/5/10

Week 7: strength 25/3/70; core 15/4/15

Week 8: strength 20/4/50; core 20/4/20

Week 9: strength 15/4/40; core 25/3/25

Week 10: strength 10/5/30; core 30/3/30

Take a rest day between the 2nd and 3rd workouts or between the 3rd and 4th workouts. Like the big guy upstairs, rest on the 7th day.