Day 01
Monday
ELEVATED CORE WARMUP:
TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING: 3 MINUTES
Push-ups: Max Reps
TIME FRAME TRAINING: 3 MINUTES
Pull-ups: Max Reps (if available)
REP PROGRESSION: 3 SETS
3-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 5/6 reps Medium-Deep, Palms Facing In, Wide
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Flat Chest Flys: 20 reps Bodyweight Undergrip Rows: 10 reps
100 REP EXPLOSION: 1 ARM ROW PER SIDE
Rule is you can’t switch to other arm till 100 reps is done & you can’t put it down
CORE: TIME FRAME TRAINING
Stick Twist : 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 400m & 30 minutes to finish 800m
Day 02
Tuesday
ELEVATED CORE WARMUP:
TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING - 2 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING - 2 MINUTES
Bicep Curls: Max Reps
TIME FRAME TRAINING - 2 MINUTES
Pushdowns or DB Skulls: Max Reps
4-WAY 20’s: 3 SETS
Regular Curls - Elbows Out Regular Curls Hammer Curls - Elbows Out Hammer Curls
4-WAY 20’s: 3 SETS
Db Skulls - To the Nose DB Rollbacks Elbows Out Press Elbows Out Neck Press
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Lateral Raise & Frontal Raise
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 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 400m & 30 minutes to finish 800m
Day 03
Wednesday
ELEVATED CORE WARMUP:
TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING
100-250 reps For Time (depends on level)
Body Squats
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Hamstring Curls oR Stiff Leg Deadlifts: 20 reps Calf Raises: 10-20 reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 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 400m & 30 minutes to finish 800m
Day 04
Thursday
ELEVATED CORE WARMUP:
TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Incline Bench Press: 20 reps Bodyweight Rows or Pull-ups: 10 reps
TIME FRAME TRAINING: 2 MINUTES
Double Arm Rows: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly: Max Reps
3 WAY 20’s: 3 SETS
DB Bench Press DB Chest Fly Push-ups
BASIC HIGH VOLUME SUPERSET: 3 SETS
Dumbbell Pullovers: 30 reps Decline Press: 30 reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 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 400m & 30 minutes to finish 800m
Day 05
Friday
ELEVATED CORE WARMUP:
TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
DB Bicep Curls Db Rollbacks
REP PROGRESSION: 3 SETS
3-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Arnold Press Neutral Press Military Press
HIGH REP LADDER: 20-10 REPS ASCENDING REP LADDER: 10-20 REPS
Laterals & Frontal Raises
TIME FRAME TRAINING: 2 MINUTES
Bodyweight Skulls: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Band Pushdowns or Bodyweight Dips: Max Reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 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 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