Joel Bruster

Pre Summer/Carnival 2026

Hi, Audra

Stats:
5’8″
Oct 4, 1982
132 – 176 bpm (During Cardio Exercise)
120 160 lbs (Weight-to-Height Ratio)

Weight History:
142.2 lbs – Starting

Latest Measurement:
34.6% Body Fat
26.5% Muscle
22.3 BMI
00″ Arm
00″ Waist
(Mar 19, 2026)

Workout Plan

Consistency is foundation.

WEEK 1 ESTABLISH FOUNDATION
MONDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk10 Min
Jog-Walk (60 Sec Ea.)10 Min
Walk10 Min
TUESDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 10-16
Machine Shoulder Press3 x 10-16
Barbell Deadlift3 x 10-16
Machine Squat3 x 10-16
Machine Back Row3 x 10-16
Machine Lat Pulldown3 x 10-16
WEDNESDAY CORE STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Sit Up3 x 10-16
Machine Back Extension3 x 10-16
Weighted Russian Twist3 x 10-16
Weighted Low Lunge 3 x 10-16
Incline Push Up3 x 10-16
Band-Assisted Pull Up3 x 10-16
THURSDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 10-16
Machine Shoulder Press3 x 10-16
Barbell Deadlift3 x 10-16
Machine Squat3 x 10-16
Machine Back Row3 x 10-16
Machine Lat Pulldown3 x 10-16
FRIDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk10 Min
Jog-Walk (2 Min Ea.)10 Min
Walk10 Min
SATURDAY STRETCHING
Option 1
SUNDAY STRETCHING
Option 1
WEEK 2 STRENGTHEN FOUNDATION
MONDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk45 Min
TUESDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 8
Machine Shoulder Press3 x 8
Barbell Deadlift3 x 8
Machine Squat3 x 8
Machine Back Row3 x 8
Machine Lat Pulldown3 x 8
WEDNESDAY CORE STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Sit Up3 x 8
Machine Back Extension3 x 8
Weighted Russian Twist3 x 8
Weighted Low Lunge 3 x 8
Incline Push Up3 x 8
Band-Assisted Pull Up3 x 8
THURSDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 8
Machine Shoulder Press3 x 8
Barbell Deadlift3 x 8
Machine Squat3 x 8
Machine Back Row3 x 8
Machine Lat Pulldown3 x 8
FRIDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk45 Min
SATURDAY STRETCHING
Option 1
SUNDAY STRETCHING
Option 1
WEEK 3 REINFORCE FOUNDATION
MONDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk10 Min
Jog-Walk (60 Sec Ea.)10 Min
Walk10 Min
TUESDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 4-5
Machine Shoulder Press3 x 4-5
Barbell Deadlift3 x 4-5
Machine Squat3 x 4-5
Machine Back Row3 x 4-5
Machine Lat Pulldown3 x 4-5
WEDNESDAY CORE STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Sit Up3 x 4-5
Machine Back Extension3 x 4-5
Weighted Russian Twist3 x 4-5
Weighted Low Lunge 3 x 4-5
Incline Push Up3 x 4-5
Band-Assisted Pull Up3 x 4-5
THURSDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 4-5
Machine Shoulder Press3 x 4-5
Barbell Deadlift3 x 4-5
Machine Squat3 x 4-5
Machine Back Row3 x 4-5
Machine Lat Pulldown3 x 4-5
FRIDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk10 Min
Jog-Walk (2 Min Ea.)10 Min
Walk10 Min
SATURDAY STRETCHING
Option 1
SUNDAY STRETCHING
Option 1
WEEK 4 MASTER FOUNDATION
MONDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk45 Min
TUESDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 2-4
Machine Shoulder Press3 x 2-4
Barbell Deadlift3 x 2-4
Machine Squat3 x 2-4
Machine Back Row3 x 2-4
Machine Lat Pulldown3 x 2-4
WEDNESDAY CORE STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Sit Up3 x 2-4
Machine Back Extension3 x 2-4
Weighted Russian Twist3 x 2-4
Weighted Low Lunge 3 x 2-4
Incline Push Up3 x 2-4
Band-Assisted Pull Up3 x 2-4
THURSDAY FULL-BODY STRENGTH

Perform the following:

SESSIONSETS X REPS
Machine Chest Press3 x 2-4
Machine Shoulder Press3 x 2-4
Barbell Deadlift3 x 2-4
Machine Squat3 x 2-4
Machine Back Row3 x 2-4
Machine Lat Pulldown3 x 2-4
FRIDAY CARDIO FITNESS

Perform the following:

SESSIONTIME
Warm Up5 Min
Walk45 Min
SATURDAY STRETCHING
Option 1
SUNDAY STRETCHING
Option 1

Persistence is progress.

Available May 4, 2026

Virtue is Maintenance.

Available June 1, 2026