Day 01
Monday
CHEST & BACK
CHEST & BACK
ELEVATED CORE WARMUP: 15 MINUTES
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps in 3 minute Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes Supermans: Max reps 3 minutes
RECORD NUMBER PUSH-UPS CONTEST
Depends on level for the number Set a number & time it. Then beat it each week.
Example 50-250 reps takes 14 minutes for Week 1 Get it in 13:50 Week two & etc.
PULL-UPS IF AVAILABLE OR BODYWEIGHT ROWS OR BAND PULLDOWNS
Max reps in 3 minutes Beat each of the next 3 weeks after Set a number & smash it
5x25 WORK
Band Press Band Fly Lower Anchor Band Fly
Then rest 30 seconds after all 3 exercises
5x25 WORK
ISO 1-Arm Band Rows (hold one & pump the other) Standing Band Arrows
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800
EVENING WORKOUT: XTRA WORKOUT SHOULDER & ARM GAUNTLET
5 Exercises, 5 Rounds
Round One: 30 reps Round Two: 20 reps Round Three: 10 reps Round Four: 20 reps Rounds Five: 30 reps
Bench Dips ISO Bicep Curls Face Down Shoulder Press & Around the Worlds (both) Bodyweight Skulls Single Arm Biceps Isometrics
Day 02
Tuesday
ARMZ & SHOULDERS
ARMZ & SHOULDERS
ELEVATED CORE WARMUP: 15 MINUTES
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps in 3 minute Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes Supermans: Max reps 3 minutes
XTRA CHEST & BACK ISOMETRIC WARMUP
Push-up Holds (1/2 way down): 3 minutes, take as many breaks as needed Pull-ups or Bodyweight Rows: 3 minutes all the way up, take as many breaks as needed
5 SETS
Regular & Isometric Curls Band Bicep Curls: 20 reps Band Bicep Curls (90 Degree ISO): 1 minute
5 SETS
Regular & Isometric Triceps
Band Pushdowns or Skullcrushers: 20 reps Band Pushdowns or Skullcrusher Holds: 1 minute
5 SETS
Regular & Isometric Shoulders
Band Military Press: 20 reps Overhead Band Lock-out Active Shoulders: 1 minute
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800
Day 03
Wednesday
LEGS ON LEGS
LEGS ON LEGS
ELEVATED CORE WARMUP: 15 MINUTES
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps in 3 minute Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes Supermans: Max reps 3 minutes
ISOMETRIC SQUATS
3 sets, 1 minute each
Regular Wall Sit Knees Over Toes
Then 1 minute rest
TIME FRAME TRAINING
Body Squats: Max reps in 3 minutes Then: Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes
ISOMETRIC TILL FAILURE LUNGE
Failure each side Keep track to beat each week
HIPS: 2-3 SETS
Fire Hydrant - Regular: 25 reps Fire Hydrant Circles - One Way: 25 reps Fire Hydrant Circles - The Other Way: 25 reps
CALF RAISES
Standing: 1x100 reps Seated: 1x100 reps
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800
EVENING WORKOUT: ARMZ & SHOULDERS
WARMUP: 5 SETS
Band Pushdowns: 30 reps Band Face Curls: 30 reps Band Face Pulls: 30 reps
PUMP-SET TRICEPS: 5 SETS
Band Overhead Extensions: 30 reps (bottom anchor) Band Single Overhand Extensions: 20 reps Isometric Band Lockout: 30 seconds
PUMP-SET BICEPS: 5 SETS
3-Way Band Curls (bottom anchor) Inside/Straight/Turned out: 20/20/20 reps
PUMP-SET SHOULDERS: 5 SETS
Lateral Raises: 25 reps Frontals: 25 reps Military Press: 25 reps
Day 04
Thursday
CHEST & BACK 1,000
CHEST & BACK 1,000
ELEVATED CORE WARMUP: 15 MINUTES
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps in 3 minute Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes Supermans: Max reps 3 minutes
500 REPS
Incline Band Press: 25 reps Band Press: 25 reps Band Fly: 25 reps Push-ups: 25 reps
5 Sets
500 REPS
Bodyweight Rows: 25 reps Double Arm Band Rows - Overhand: 25 reps Band Stiff Arm Pullovers: 25 reps Band Pulldowns: 25 reps
5 Sets
EXTRA AB & LOW BACK: 3 SETS
Full Sit-up Isometric: 1/2 way down To Failure Bridge Hold: To Failure
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800
EVENING WORKOUT: ARMS/SHOULDERS
WARMUP: 5 SETS - WOW GET READY
Band Pushdown ISO Hold: 30 seconds Band Pushdown: 30 reps Band Face Curl ISO Hold: 30 seconds Band Face Curl: 30 reps Band Face Pulls ISO Hold: 30 seconds Band Face Pulls -30 reps
PUMP-SET: 5 SETS
Single Band Overhead Tricep Extensions (bottom anchor): 10 reps each arm
Double Band Overhead Tricep Extensions (bottom anchor): 20 reps
Single Band Hammer Bicep Curls (bottom anchor): 10-15 reps
Double Band Hammer Bicep Curls (bottom anchor): 20 reps
PUMP-SET: 5 SETS
Single Band Concentration Curls: 15-25 reps Bench Dips (weighted if possible): 20 reps
PUMP-SET: 5 SETS
Band Lateral Raise: 10 reps Band Lateral Raise Hold: 20 seconds Band Front Raise: 10 reps Band Front Raise Hold: 20 seconds
Day 05
Friday
ARM GAUNTLET 4.0
ARM GAUNTLET 4.0
ELEVATED CORE WARMUP: 15 MINUTES
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps in 3 minute Bodyweight Stiff Leg Deadlifts / Good Mornings: Max reps in 4 minutes Supermans: Max reps 3 minutes
ARM GAUNTLET 4.0
4 Exercises, 5 Rounds
Round One: 100 rep explosion Round Two: 28 Method Round Three: 33 reps Round Four: 12 reps slow up & down Rounds Five: 50 rep blowout
Band Hammer Curls Band Pushdowns Band 1-Arm Seated Curls - split reps on 100, others are fine Band Skullcrushers
EXTRA AB & LOW BACK: 3 SETS
Full Sit-up Isometric: 1/2 way down To Failure Bridge Hold: To Failure
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800
Day 06
Saturday
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800
Day 07
Sunday
CORE: TIME FRAME TRAINING
Stick Twists: 3 minutes Advanced: GVT 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 400 & 30 minutes to finish 800