Day 01
Monday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Regular Hand Placement Push-ups: 10-20 reps Band Pulldown or Pull-ups: 10-20 reps or Pull-ups Till Failure
REP PROGRESSION - 3 SETS
3-Way Rep Progression 1-Arm Rows Overhand, Regular, Underhand 1-1-1 2-2-2 3-3-3 to 5/6 reps
Chip-ups - Face Pulls - Stiff Arm Pulldowns 1-1-1 2-2-2 3-3-3 to 5/6 reps
CHEST PUMP REP LADDER - 3 SETS
Descending Rep Ladder 20-1 (20-20 19-19 18-18 etc.) Wide Hand Placement Push-ups Band Flys
CORE FINISHER
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)
Day 02
Tuesday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes
GERMAN VOLUME TRAINING
Tri-set 10-20 reps of both exercises, then 10 seconds rest 10 sets
Band Military Press: 10-20reps Double Arm Hammer Curls: 10-20 reps Overhead Extensions (bottom anchor): 10-20 reps
REP PROGRESSION: 3 SETS
2-Way Rep Progression 1-1-1 2-2-2 3-3-3 to 6 reps
Band Single Arm Concentration Curls Band Single Arm Kickback
DOUBLE REP LADDER - SPLIT REPS
Tricep & Shoulder Ascending Rep Ladder 20-1 (20-20 19-19 18-18 etc.)
Banded Skulls & Elbow Out Band press Band Laterals & Frontals
CORE FINISHER
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)
Day 03
Wednesday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Bodyweight Squats: 10-20 reps Band Stiff Leg Deadlifts: 10-20 reps
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Stationary Lunges Weighted Front Back
DOUBLE REP LADDER
Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)
Deep Squat - Heels Elevated Hamstring Band Curls
CORE FINISHER
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)
Day 04
Thursday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Incline Band Press: 10-20 reps Banded Seated Single Twist Rows: 10-20 reps
REP PROGRESSION: 3 SETS
3-Way Rep Progression Flat Bench 1-1-1 2-2-2 3-3-3 to 5/6 reps
Band Regular Press Band Elbows Tucked Band Chest Fly
REP LADDER
Back Upper Pump Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)
Seated Band Top Anchor Rows Pull-up, Band Pulldowns, Chin-up Holds: 30 seconds
CORE FINISHER
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)
Day 05
Friday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Plank: 3 minutes Supermans: Max reps in 3 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Upright Band Rows: 10-20 reps Hammer Curls: 10-20 reps Overhead Band Extension (bottom anchor): 10-20 reps
REP PROGRESSION: 3 SETS
3-Way Rep Progression 1-1-1 2-2-2 3-3-3 to 5/6 reps
Band Skulls Band Elbow Out Press Band Elbow Out Ear Press
REP LADDER
Bicep & Triceps Descending Rep Ladder: 20-1 (20-20 19-19 18-18 etc.)
Forehead Band Curls Band Pushdowns
CORE FINISHER
Time Frame Training
Weighted Crunches: Max reps in 3 minutes Planks: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest Supermans: Max reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)
Day 06
Saturday
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)
Day 07
Sunday
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)