Built by Effort. Driven by Purpose.
Chest and Triceps
Warm up
Assault bike – 10 min
5 rounds of:
100 jump rope skips
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
50 reverse crunches
50 ankle taps
50 flutter kicks
Bench press
6×12@135lbs
Incline bench press
6×12@95lbs
Cable low to high raises
6×12@20lbs
Dips
6×10
Cable bar tricep push downs
6×25@70lbs
Cable rope tricep ext
6×12@50lbs
Post workout cool down
– Treadmill walk – 10 min @ 3.5 mph
Leg Day
Warm up
Backwards treadmill walk – 10 min
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
50 reverse crunches
50 ankle taps
50 flutter kicks
25 Medball Russian twist
5 rounds of:
100 jump rope skips
10 Russian KB swings @53lbs
10 air squats
Back squats
2×10@135lbs
8@155
3×6@185
Deadlifts
4×8@185
Walking Lunges
3×20
DB RDL’s
3×12@40lbs
Leg ext
6×12@70lbs
KB side bends
4×10@45lbs
KB deadlift
4×10@45lbs
Pull Day
Warm up
Assault bike – 10 min
5 rounds of:
100 jump rope skips
10 pull-ups
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
25 reverse crunches
50 ankle taps
50 flutter kicks
25 hip bridges
10 leg raises
Deadlifts
10@135lbs
5@185
5@225
4×6@275
Resistance Band Face pulls
8×15
Barbell rows – underhand grip hand grip
3×15@135lbs
Ez bar upright rows
3×12@70lbs
Lat pull downs
20@85lbs
15@100
12@120
12@140
12@160
Ez bar curls
12@50lbs
12@60
12@70
Cable rope pullovers
12@70lbs
12@85
12@100
Seated DB Bent Over Rear Delt Raises
3×12@30lbs
DB hammer curls
3×12@30lbs
Finisher – Farmer Carries
3x50ft @53lbs kettlebells
Push Day
Warm up
Assault bike – 10 min
Treadmill walk – 35 min
5 rounds of:
100 jump rope skips
15 push-ups
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
25 reverse crunches
50 ankle taps
50 flutter kicks
25 hip bridges
Bench press
12@135lbs
8@185
4×6@225
Barbell shoulder press
4×8@95lbs
Incline DB bench press
12@70lbs
10@80
8@90
DB lat raises
15@20lbs
12@25
12@30
12@35
Cable V bar tricep ext
15@85lbs
15@100
15@115
Dips
3×10@bodyweight
Finisher
Push-Up Ladder (Start at 10 reps, drop by 1 each set, no rest)
Leg Day
Warm up
Assault bike – 5 min
Backwards treadmill walk – 10 min
5 rounds of:
100 jump rope skips
15 Russian KB swings @53lbs
15 air squats
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
25 reverse crunches
10 leg raises
25 ankle taps
25 flutter kicks
25 Medball Russian twist
10 ab wheel
Back squats
5@155lbs
5@185
5@205
5@225
5@245
Ez bar curls
5×12@50lbs
Deadlifts
5×10@155lbs
DB hammer curls
5×10@30lbs
Leg ext
20@40lbs
15@55
12@70
12@85
12@100
Leg curls
10@70lbs
10@80
10@90
10@100
Machine seated leg press
15@100lbs
15@115
15@130
15@145
“If you change the way you look at things, the things you look at change.” —Wayne Dyer
Back Day
Warm up
Backwards treadmill walk – 10 min
5 rounds of:
100 jump rope skips
15 push-ups
10 pull ups
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
25 reverse crunches
10 leg raises
50 ankle taps
50 flutter kicks
10 ab wheel
Barbell rows – Underhand Grip
12@135lbs
12@155
12@175
12@195
Deadlift
6@195lbs
6@225
6@245
6@275
DB lat raises
4×12@25lbs
Cable bar pullover
12@85lbs
12@100
10@115
8@130
Single Arm DB row
12@60lbs
10@70
8@80
8@90
Seated DB Bent Over Rear Delt Raises
4×12@30lbs
Lat pull downs
12@85lbs
12@100
12@120
12@140
“Consistency is better than perfection”
Shoulder Day
Warm Up
– Assault bike – 5 min
– Backwards treadmill walk – 10 min
Core Training (focus on contraction)
2 rounds of :
– 50 stick twist
– 50 stick side bends
– 25 reverse crunches
– 10 leg raises
– 50 ankle taps
– 50 flutter kicks
– 10 ab wheel
Rear Delt machine
12@85lbs
12@100
12@115
12@130
12@145
Seated DB shoulder press
12@50lbs
12@60
10@70
8@80
DB lat raises
15@20lbs
12@25
12@30
10@35
10@40
Alt. DB front raises
12@15lbs
12@20
12@25
12@30
Seated DB Bent Over Rear Delt Raises
20@20lbs
20@25
15@30
12@35
Cable single arm side lat raises
15@10lbs
12@15
12@20
12@25
Cable Rope Face pulls
15@85lbs
12@100
12@115
12@130
DB shrugs
40@80lbs
31@85
20@90
20@95
20@100
Accessory Work
Hammer curls
3×12@30lbs
Ez bar curls
3×12@50lbs
Put Forth Effort (PFE) is more than just a phrase—it’s a mindset, a lifestyle, and a daily commitment to becoming your best self. It’s about setting goals that matter to you, waking up each day with intention, and putting in the work—no matter how big or small the task may seem.
Whether you’re chasing a dream, building discipline, or striving toward a personal milestone, PFE is a reminder that real progress doesn’t come overnight—it comes from consistent, focused effort over time. It’s about showing up, doing the little things with purpose, and trusting that the process will lead you where you’re meant to go.
This brand and blog were created to serve as a source of motivation, growth, and purpose. No matter your path—sports, fitness, school, career, parenting, or personal development—success begins when you decide to give your best, every single day. That’s what Put Forth Effort stands for.
My hope is that something here sparks inspiration within you—to take control of your life, to pursue what sets your soul on fire, and to give your absolute best in all that you do. You are worthy of greatness. You are capable of extraordinary things.
The Journey is in the Process!
-ZB
Upper Chest & Tricep Emphasis
Warm up
– Assault bike – 10 min
Stretch
Core Training (Focus on the contraction)
2 rounds of :
– 50 stick twist
– 50 stick side bends
– 25 reverse crunches
– 10 leg raises
– 50 ankle taps
– 50 flutter kicks
– 10 ab wheel reps
Cable cross overs
20@20lbs
15@23
12@27
12@30
Incline bench press
10@135lbs
8@165
5@185
3@205
3×1@225
5@185
Incline DB bench press
15@50lbs
12@60
10@70
8@80
6@90
Smith machine – incline bench press
12@135lbs
8@185
8@205
6@225 (failed 3 reps)
Cable bar push downs
15@85lbs
12@100
12@115
DB overhead tricep ext
4×12@40lbs
Cable rope tricep ext
4×12@70lbs
#PutForthEffort #PFE #Consistency #Grit #Passion #Drive
Perfection can wait—consistency can’t. Start today. Show up daily. Watch your life change. #PutForthEffort
Put Forth Effort 