Day 01
Monday
WARMUP Run, row, or lunge: 3-5 minutes Band Pull Aparts: 3 sets of 15 reps Bodyweight Back Extensions: 3 sets of 15 reps
BACK SQUAT (CHOICE OF HIGH OR LOW BAR) Week 1: Work up to a 5 Rep MAX Week 2: Work up to a 3 Rep MAX Week 3: Box Squat ; 6 sets of 2 reps Week 4: Work up to a 1 Rep MAX
5 SET TRI-SET DB Split Squats (rear foot elevated): 10 reps per leg Leg Curls: 15 reps Leg Extensions: 15 reps
ACCESSORY — 5 SETS EACH Weighted Back Extensions: 8-10 reps heavy Ab Wheels: 15 reps
WALKING LUNGES 400m
Day 02
Tuesday
WARMUP Run, row, or lunge: 3-5 minutes Band Pull Aparts: 3 sets of 15 reps Bodyweight Back Extensions: 3 sets of 15 reps
FLAT BENCH Week 1: Work to a 3 Rep MAX through bands ; 1 sec. pauses Week 2: Work to a 2 Rep MAX through bands ; 3 sec. pauses Week 3: 6x3 with bands ; for SPEED (50-60%) Week 4: Work to a 1 Rep MAX ; regular rep
5 SET SUPERSET Incline Barbell Bench Press (wide grip): 15 reps T-Bar Rows: 15-20 reps
5 SET TRI-SET Cable Crossovers: 15 reps DB Flys: 15 reps Push-ups: 15 reps
ACCESSORY — 5 SETS EACH Weighted Back Extensions: 8-10 reps heavy Ab Wheels: 15 reps
FARMER'S CARRY 400m
Day 03
Wednesday
WARMUP Run, row, or lunge: 3-5 minutes Band Pull Aparts: 3 sets of 15 reps Bodyweight Back Extensions: 3 sets of 15 reps
SHOULDERS & BACK CIRCUIT: 4-5 TIMES THROUGH DB Lateral Raises: 15 reps DB Arnold Press: 15 reps Wide-grip Pull-ups: 10 reps HEAVY Wide-grip Pulldowns: 10 reps DB Full Frontal Raises: 15 reps DB Chest Supported Rows: 15 reps DB Arrows: 15 reps *Keep rest LOW
ACCESSORY — 5 SETS EACH Weighted Back Extensions: 8-10 reps heavy Ab Wheels: 15 reps
WALKING LUNGES 400m
Day 04
Thursday
WARMUP Run, row, or lunge: 3-5 minutes Band Pull Aparts: 3 sets of 15 reps Bodyweight Back Extensions: 3 sets of 15 reps
DEADLIFTS (CHOOSE STANCE) Week 1: 1 Rep MAX from 2 plate deficit (4") Week 2: 1 Rep MAX from 1 plate deficit (2") Week 3: 6 sets of 2 reps through bands & floor (For SPEED ; use 50-60%) Week 4: 1 Rep MAX ; regular regular rep
5 SET SUPERSET DB Reverse Lunges: 8 reps each leg heavy Barbell RDL's: 12 reps
5 SET SUPERSET Eye-level Kettlebell Swings: 15 reps Reverse Hyper: 15 reps
ACCESSORY — 5 SETS EACH Weighted Back Extensions: 8-10 reps heavy Ab Wheels: 15 reps
1 ARM OVERHEAD CARRY 200m total each arm
Day 05
Friday
WARMUP Run, row, or lunge: 3-5 minutes Band Pull Aparts: 3 sets of 15 reps Bodyweight Back Extensions: 3 sets of 15 reps
5 SET TRI-SET DB Skullcrushers: 20 reps Incline DB Double Bicep Curls: 20 reps Bench or Regular Dips: 20 reps
5 SET TRI-SET Empty Barbell Curls: 25 reps Rope Pushdowns: 25 reps DB Double Hammer Curls: 25 reps
ACCESSORY — 5 SETS EACH Weighted Back Extensions: 8-10 reps heavy Ab Wheels: 15 reps
WALKING LUNGES 400-800m
Day 06
Saturday
WARMUP Run, row, or lunge: 3-5 minutes Band Pull Aparts: 3 sets of 15 reps Bodyweight Back Extensions: 3 sets of 15 reps
5 SET CIRCUIT Goblet Squats (hold KB in front): 20 reps Regular or Ring Push-ups: 20 reps Chin-ups or Underhand grip Pulldowns: 20 reps DB Neutral grip Press: 20 reps *Low Rest
ACCESSORY — 5 SETS EACH Weighted Back Extensions: 8-10 reps heavy Ab Wheels: 15 reps
NO WALKING LUNGES