Day 01
Monday
WARMUP – 3X THROUGH
DB/KB Single-Leg Deadlift: 8 reps per leg Plank: 45 seconds Superman Hold: 30 seconds
BENCH PRESS
Week 1: Flat Bench Pyramids 20-15-10-5-3-1 5 Weighted Pull-ups after each set Week 2: Flat Bench | 1 Rep Max Pause 1 second on chest Week 3: Incline Bench Pyramids 20-15-10-5-3-1 5 Weighted Chin-ups after each set Week 4: Incline Bench | 1 Rep Max Pause 1 second on chest
5 SET TRI-SET
ISO Dumbbell Incline Bench: 10 reps per arm 3-Way One-Arm Rows: 8 reps each way (over, neutral, underhand)
4 SET TRI-SET
>Wide-grip Pulldowns: 10 reps in front, 10 reps behind Cable Crossovers: 25 reps T-Bar Rows: 15 reps (switch grips)
ABS: 10 SETS OF 10 REPS
Ab Pulldowns (10 seconds rest between sets)
WALKING LUNGES
400m
Day 02
Tuesday
WARMUP – 3X THROUGH
DB/KB Single-Leg Deadlift: 8 reps per leg Plank: 45 seconds Superman Hold: 30 seconds
DEADLIFTS – BEST STANCE
Week 1: Sumo Stance | 1+1 to a 1 Rep Max Pause 5 seconds at the knee on first rep, Regular second rep
Week 2: Sumo Stance Build to a 1 Rep Max
Week 3: Conventional Stance | 1+1 to a 1 Rep Max Pause 5 seconds at the knee on first rep, Regular second rep
Week 4: Conventional Stance Build to a 1 Rep Max
5 SET SUPERSET
Leg Press: 15 reps as heavy as possible Barbell RDLs: 10 reps (3 second lower on all reps)
3 SET SUPERSET
Barbell Good Mornings: 10-15 reps Weighted Glute Bridge: 10 reps w/ pause at top (use bar or dumbbell)
ABS: 10 SETS OF 10 REPS
Weight Crunches (10 seconds rest between sets)
WALKING LUNGES
400-800m
Day 03
Wednesday
WARMUP – 3X THROUGH
DB/KB Single-Leg Deadlift: 8 reps per leg Plank: 45 seconds Superman Hold: 30 seconds
5 SET SUPERSET
Barbell Walking Lunges: 5 reps per leg heavy Isometric Lunge: 30 seconds per leg
3 SET CIRCUIT
Band Pull Aparts: 1 minute Band Face Pulls: 1 minute Band Good Mornings: 1 minute Band Hamstring Curl: 1 minute per leg
ABS: 10 SETS OF 10 REPS
Ab Pulldowns (10 seconds rest between sets)
WALKING LUNGES
400m
Day 04
Thursday
WARMUP – 3X THROUGH
DB/KB Single-Leg Deadlift: 8 reps per leg Plank: 45 seconds Superman Hold: 30 seconds
BACK SQUAT
All High Bar
Week 1: High Bar Back Squat Work up to a 1 Rep Max w/ 10 second pause
Week 2: High Bar Back Squat Work up to a 1 Rep Max w/ 5 second pause
Week 3: High Bar Back Squat Work up to a 1 Rep Max w/ 1 second pause
Week 4: Back Squat Pyramid Sets 15-10-8-6-4 15 Reverse Hypers between each set Increase weight as the reps go down
5 SET SUPERSET
KB Suitcase Deadlifts: 10 reps per side Russian Kettlebell Swings: 15 reps Glute Bridge Isometric Hold: 20 seconds
ABS: 10 SETS OF 10 REPS
Weight Crunches (10 seconds rest between sets)
WALKING LUNGES
400-800m
Day 05
Friday
WARMUP – 3X THROUGH
DB/KB Single-Leg Deadlift: 8 reps per leg Plank: 45 seconds Superman Hold: 30 seconds
5 SET SUPERSET
Behind the Neck Shoulder Press: 10 reps Increase weight every set
20 Heavy Cable Shrugs between every set
5 SET SUPERSET
ISO DB Frontal Raises: 10 reps per arm DB Overhead Hold (regular): 30 seconds
5 SET SUPERSET
ISO DB Lateral Raises: 10 reps per arm DB Overhead Hold (neutral): 30 seconds
5 SET SUPERSET
ISO Incline Regular DB Curls: 10 reps per arm, then hold both at 90-degrees for 20 seconds
Straight-bar Pushdowns: 20 reps
5 SET SUPERSET
ISO Incline DB Hammer Curls: 10 reps per arm, then hold both at 90-degrees for 20 seconds
Overhead Cable Tricep Press: 20 reps
ABS: 10 SETS OF 10 REPS
Ab Pulldowns (10 seconds rest between sets)
WALKING LUNGES
400m
Day 06
Saturday
WALKING LUNGES
400-800m
Day 07
Sunday
WALKING LUNGES
400-800m