Day 01
Monday
CORE WARMUP: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
REP LADDER CHEST & BACK PUMP
Descending Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Pushups Double Arm Rows
REP PROGRESSION – 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 10 reps
Bench Press Chest Fly
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 set
Decline Fly (see video): 10-20 reps Decline Dumbbell Press: 10-20 reps
CORE
Weighted Crunches: Max Reps in 3 minutes Advanced: Ab Wheels 10 sets of 10 with 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 400m & 30 minutes to finish 800m
Day 02
Tuesday
CORE WARMUP: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
DUMBBELL TRICEPS REP LADDER
Triceps Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Dumbbells Rollbacks KickBacks with a Twist
GERMAN VOLUME TRAINING
Tri-set: 10-20 reps of all exercises, then 10 seconds rest 10 sets
Arnold Press: 10 reps Lateral Raises: 10 reps Standing Arrows: 10 reps
3-WAY 20’s:
5 SETS Dumbbell Curls Dumbbells touching, regular, elbows out
CORE
Weighted Crunches: Max Reps in 3 minutes Advanced: 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 400m & 30 minutes to finish 800m
Day 03
Wednesday
CORE WARMUP: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GERMAN VOLUME TRAINING
Superset: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Heal Elevated Squat: 10-20 reps Heal Elevated 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
Hip Thrust Double Single leg Single leg
DOUBLE REP LADDER
20-1 reps (20-20, 19-19, 18-18. etc.)
Split Squats (back foot elevated) Calf Raises
CORE
Weighted Crunches: Max Reps in 3 minutes Advanced: 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 400m & 30 minutes to finish 800m
Day 04
Thursday
CORE WARMUP: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GERMAN VOLUME TRAINING
Superset: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Incline Bench Press: 10-20 reps Twist Dumbbell Rows: 10-20 reps
3-WAY 20’s
5 Sets Dumbbell Bench Press Close - Regular - Wide
REP LADDER BACK UPPER PUMP
Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Face Down Press Around the Worlds
CORE
Weighted Crunches: Max Reps in 3 minutes Advanced: 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 400m & 30 minutes to finish 800m
Day 05
Friday
CORE WARMUP: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GERMAN VOLUME TRAINING
Tri-set: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Military Press: 10 reps Arnold Press: 10 reps Lateral Raises: 10 reps
3-WAY 20’s
5 Sets Dumbbells Skulls Nose - Chin - Forehead
REP LADDER BICEPS
Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Dumbbell Curls Hammer Curls
CORE
Weighted Crunches: Max Reps in 3 minutes Advanced: 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 400m & 30 minutes to finish 800m
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 400m & 30 minutes to finish 800m
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 400m & 30 minutes to finish 800m