2025 Menace Transformation Week ZERO

Zach Smith · 2025-01-27T00:18:15+00:00

First and foremost, after talking with my Awaken180 Coach, I am going to go light on strength training (because I am not getting the Protein I need to lift heavy shit right now) for 2ish Weeks. I usually start a program like this (after being a lazy fuck for 8 months) and start Medium for a couple weeks to build the routine and ramp it up after. This Awaken180 program is LEGIT. It takes discipline, it isn’t easy… but holy SHIT it works. Here is how I am going to design the next 2-3 weeks: 1. Cardio: I am starting with 20 Minutes or 2 Miles, whichever is longer. For the first week I am sticking to the treadmill… But the second week I will incorporate Sport Cardio and some alternate options. I fucking hate Cardio and get BORED AS FUCK. But tracking Cardio on my Apple Watch in the past… 20 Minutes of focused, cardio emphasis basketball, pickle ball, etc kills as many calories (or more at times) so I have to do it to break up the monotony. 2. Strength: I am focusing on lighter weight, higher rep circuits to make it more heart rate focused, and less strength focused. Trying to get my endurance up and maintain Cardio Zones until I am done with my strict diet and shift to a “Maintain” diet with enough protein to support hard ass weights. First week doing 12 reps, second week moving to 20 reps. Goal is to get 60-80 reps of each exercise and maximize time. Hoping to be out of breath but not struggling with the weight. WEEK “ZERO” SPLIT: Monday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) CHEST: 3x12 of each - Flat Bench, Cable Flys, Military Press RECOVERY: 20 Minutes Sauna, Cold Plunge / Hot Tub Tuesday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) LEGS: 3x12 of each - Leg Press, Leg Extension, Leg Curl, Calf Press RECOVERY: 20 Minutes Sauna, Cold Plunge / Hot Tub Wednesday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) ARMS: 3x12 of each - Shoulder fly circuit, DB Curls, BB Curls, Tri Extension RECOVERY: 20 Minutes Sauna, Cold Plunge / Hot Tub Thursday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) CHEST 2: 3x12 Circuit - Incline Bench, DB Shoulder Press, Push Ups RECOVERY: 20 Minutes Sauna, Cold Plunge / Hot Tub Friday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) LEGS 2: 3x12 Circuit - Dead Lift, Hang Clean, Front Squat… Calf Raises BONUS: 3x12 Circuit - Single Arm Cable Curl, Lateral Raise, Front Raise, Tri Extension (R,L,R,L,R,L) RECOVERY: 20 Minutes Sauna, Cold Plunge / Hot Tub Saturday - RECOVERY (SweatHouz, Cold Plunge and Sauna rotations) ABS: 3x12 of each - Crunches, Leg Lifts, Plate Side Crunches