Day 01
Monday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes
5 SET SUPERSET
Time Frame Training: 1 minute Push-ups: Max reps
Time Frame Training - 1 minute (if available) Pull-ups or Overhand Double Rows: Max reps
DB FLAT BENCH PRESS
3 minutes max reps
UNDERGRIP BODYWEIGHT ROWS
3 minutes max reps
5 SET SUPERSET
Flat Chest Flys: 1 minute max reps Band Pulldowns: 1 minute max reps
100 REP EXPLOSION
1 Arm Row per side (rule is you can’t switch to other arm till 100 is done & you can’t put it down)
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes Advanced: GVT Ab Wheels: 10 sets of 10, 10 seconds rest Supermans: Max reps in 3 minutes
ADD XTRA ARMS 2.0, DAY ONE ALSO
CONDITIONING
Heavy Lunges with Dumbbells: 10 minutes Bodyweight Lunges: 5 minutes
Day 02
Tuesday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes
XTRA CHEST & BACK / WARMUP
150 Push-ups For Time 50 Pull-ups For Time
4-WAY 20’s MILITARY PRESS: 3-5 SETS
Regular Palms Facing You (Arnold Press, no twist) Palms Facing In Arnold Press
4-WAY 20’s: 3-5 SETS
DB Skulls - to the chin DB Skulls - to the nose DB Skulls - to forehead DB Skulls - to the bench, behind head
4-WAY 20’s: 3-5 SETS
DB Alternate Curls DB Hammer Curls Together DB Seated Curls Legs, up sitting down DB Curls
TIME FRAME TRAINING TRI-SET
Time Frame Training - 1 minute Lateral Raises: Max Reps
Time Frame Training - 1 minutes Twist Curls: Max Reps
Time Frame Training - 1 minutes Pushdowns: Max Reps
3-5 SETS
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
Heavy Lunges with Dumbbells: 10 minutes Bodyweight Lunges: 5 minutes
Day 03
Wednesday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes
5 SETS
Deep Squats with Dumbbells: 20 reps Stiff Leg Deadlifts: 20 reps
TIME FRAME TRAINING - 5 SETS
Body Squats: 1 minute Isometric: 1 minute hold
TIME FRAME TRAINING - 5 SETS
Isometric Lunges: 1 minute hold each side 1 minute rest after both sides
Calf Raises: 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
Heavy Lunges with Dumbbells: 10 minutes Bodyweight Lunges: 5 minutes
Day 04
Thursday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Pushups: 20 reps Bodyweight Rows or Pull-ups: 10 reps
Time Frame Training - 2 minutes Chest Flyes: Max reps
Time Frame Training - 2 minutes Bent Over Rows (under-grip): Max reps
3 WAY 20’s - 3 SETS
DB Incline Incline Arnold Press Incline Fly
BASIC HIGH VOLUME 3 SET SUPERSET
Dumbbell Pullover: 30 reps Decline Fly: 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 400 & 30 minutes to finish 800)
Day 05
Friday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts: Max reps in 3 minutes Supermans: Max reps 2 minutes
ARM MADNESS
5 Exercises, 5 Rounds
Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps
Band Pushdowns OH Cable Tricep Extensions Band Double Arm Dumbbell Curls BW Skullcrushers, DB Skulls or Barbell Skulls Dumbbell Hammer Curls
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 400 & 30 minutes to finish 800)