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8-WEEK PROGRAM

(Week 1) & (Week 3) & (Week 6)


Workout  1
 

-Barbell Medium Grip Bench Presses-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM
 
-Decline Pushups (Modified Version if needed)-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM

-Dumbbell Bench Presses-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM
 
-Unilateral Dumbbell Incline Presses-
Reps each side: 15-12-12-12-10 
WWW.WORLDSTARBODIES.COM

-Chest Dips with Forward Bend (Dip Machine if needed)-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM

-Wide Grip Barbell Pullovers on Decline Bench-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM

  Workout 2

-Knee Tuck Jumps-
5 sets:
30 seconds each

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-Leg Extensions
-
Reps:  15-12-12-12-10
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-Barbell Front Squats-
Reps:    15-12-12-12-10
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-Seated Leg Curls-
Reps:    15-12-12-12-10
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      -Smith Machine Reverse Lunges-
Reps each side: 
15-12-12-12-10
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 -Standing Calf Raises Machine-
Reps:    25-20-15-12-10
www.worldstarbodies.com

Workout 3

-Pull-Ups (You can also use a pull-up machine)-
Reps:    15-12-12-12-10
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-Close-Grip Front Lat Pull-Downs-
Reps:    15-12-12-12-10
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-Reverse Grip Smith Machine Rows-
Reps:    15-12-12-12-10
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-Straight-Arm Pull-Downs-
Reps:    15-12-12-12-10
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-Bent Arm Barbell Pullovers-
Reps:    15-12-12-12-10
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 -Snatch Shrugs-
Reps:    15-12-12-12-10
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  Workout 4
​

​-Machine Leverage Shoulder Presses-
Reps:    15-12-12-12-10
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-One Arm Lateral Raises-
Reps each side:    15-12-12-12-10
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-Seated Barbell Military Presses-
Reps:    15-12-12-12-10
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-Seated Cable Shoulder Presses-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Dumbbell /Kettlebell Thrusters-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Upright Cable Rows-
Reps:    15-12-12-12-10
www.worldstarbodies.com

Workout 5

-Dips: Triceps Version (You can use a dip machine)-
Reps:    15-12-12-12-10
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`-Reverse Triceps Bench Presses-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Dumbbell Bicep Curls-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Decline EZ Bar Triceps Extensions-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Wide Grip Standing Barbell Curls-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Seated Close (Grip) Concentration Barbell Curls-
Reps:    15-12-12-12-10
www.worldstarbodies.com

   Workout 6

-Bridges-
Reps:    15-12-12-12-10
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-Weighted Hip Thrusts-
Reps:    15-12-12-12-10
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-Cable Pull Throughs-
Reps:    15-12-12-12-10
www.worldstarbodies.com
 
-Standing Leg Lifts for the Butt-
Reps each side:  
​  15-12-12-12-10
 
www.worldstarbodies.com

-Dumbbell Step Ups on Bench-
Reps each side:   
15-12-12-12-10

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​

-Heel-Lifted Squats-
Reps:    15-12-12-12-10
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   Workout 7
 
-Swiss Ball Rollout-
Reps:    15-12-12-12-10
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-Cross Body Crunches-
Reps each side:   
15-12-12-12-10

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-Decline Reverse Crunches-
Reps:    15-12-12-12-10
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-Planks-
Sets: 5
Time: 1 minute each
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   -Supermans-
Reps:    15-12-12-12-10
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-Bent-Knee Hip Raises
-
Reps:    15-12-12-12-10
www.worldstarbodies.com

(Week 2) & (Week 4) & (Week 8)


Workout  8
 

-Barbell Medium Grip Bench Presses-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM
 
-Decline Pushups (Modified Version if needed)-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM

-Dumbbell Bench Presses-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM

-SPLIT- 


​-Knee Tuck Jumps-
5 sets:
30 seconds each

www.worldstarbodies.com

-Leg Extensions
-
Reps:  15-12-12-12-10
www.worldstarbodies.com

 
-Barbell Front Squats-
Reps:    15-12-12-12-10
www.worldstarbodies.com

Workout  9
​

-Seated Leg Curls-
Reps:    15-12-12-12-10
www.worldstarbodies.com
 
      -Smith Machine Reverse Lunges-
Reps each side: 
15-12-12-12-10
www.worldstarbodies.com

 -Standing Calf Raises Machine-
Reps:    25-20-15-12-10

www.worldstarbodies.com

-SPLIT-

-Unilateral Dumbbell Incline Presses-
Reps each side: 15-12-12-12-10 
WWW.WORLDSTARBODIES.COM

-Chest Dips with Forward Bend (Dip Machine if needed)-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM

-Wide Grip Barbell Pullovers on Decline Bench-
Reps:    15-12-12-12-10
WWW.WORLDSTARBODIES.COM


Workout  10

​-Pull-Ups (You can also use a pull-up machine)-
Reps:    15-12-12-12-10
www.worldstarbodies.com


-Close-Grip Front Lat Pull-Downs-
Reps:    15-12-12-12-10
www.worldstarbodies.com


-Reverse Grip Smith Machine Rows-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-SPLIT-

​-Machine Leverage Shoulder Presses-
Reps:    15-12-12-12-10
www.worldstarbodies.com
 
-One Arm Lateral Raises-
Reps each side:    15-12-12-12-10
www.worldstarbodies.com


-Seated Barbell Military Presses-
Reps:    15-12-12-12-10
www.worldstarbodies.com

Workout  11

-Dips: Triceps Version (You can use a dip machine)-
Reps:    15-12-12-12-10
www.worldstarbodies.com
 
`-Reverse Triceps Bench Presses-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Dumbbell Bicep Curls-

Reps:    15-12-12-12-10

-SPLIT-


-Straight-Arm Pull-Downs-
Reps:    15-12-12-12-10
www.worldstarbodies.com


-Bent Arm Barbell Pullovers-
Reps:    15-12-12-12-10
www.worldstarbodies.com


 -Snatch Shrugs-
Reps:    15-12-12-12-10

www.worldstarbodies.com


Workout  12

-Decline EZ Bar Triceps Extensions-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Wide Grip Standing Barbell Curls-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Seated Close (Grip) Concentration Barbell Curls-
Reps:    15-12-12-12-10

www.worldstarbodies.com

-SPLIT-

-Seated Cable Shoulder Presses-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Dumbbell /Kettlebell Thrusters-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Upright Cable Rows-
Reps:    15-12-12-12-10
www.worldstarbodies.com

Workout  13

​-Bridges-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Weighted Hip Thrusts-
Reps:    15-12-12-12-10
www.worldstarbodies.com
 
-Cable Pull Throughs-
Reps:    15-12-12-12-10
www.worldstarbodies.com
​

-SPLIT-

​
-Swiss Ball Rollout-
Reps:    15-12-12-12-10
www.worldstarbodies.com
 
-Cross Body Crunches-
Reps each side:   
15-12-12-12-10

www.worldstarbodies.com​


-Decline Reverse Crunches-
Reps:    15-12-12-12-10

www.worldstarbodies.com

Workout  14

​
-Planks-
Sets: 5
Time: 1 minute each
www.worldstarbodies.com


   -Supermans-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-Bent-Knee Hip Raises
-
Reps:    15-12-12-12-10
www.worldstarbodies.com

-SPLIT-

​-Standing Leg Lifts for the Butt-
Reps each side:  
​  15-12-12-12-10
 
www.worldstarbodies.com

-Dumbbell Step Ups on Bench-
Reps each side:   
15-12-12-12-10

www.worldstarbodies.com
​

-Heel-Lifted Squats-
Reps:    15-12-12-12-10
www.worldstarbodies.com

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