Day 01
Monday
ELEVATED CORE WARMUP: TIME FRAME TRAINING
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
Push-ups: Max Reps
1 minute REST
TIME FRAME TRAINING: 2 MINUTES
Push-ups: Max Reps
1 minute REST
TIME FRAME TRAINING: 1 MINUTE
Pull-ups: Max Reps (if available)
1 minute REST
TIME FRAME TRAINING: 1 MINUTE
Pull-ups: Max Reps (if available)
REP PROGRESSION: 3 SETS
(Regular Press & Elbows Tucked) 2-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 5/6 reps
GERMAN VOLUME TRAINING: 10 SETS
Flat Chest Flys: 20 reps Bodyweight Under-grip Rows: 10 reps Incline Db Bench Press: 15-20 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
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
Bicep Curls: Max Reps
TIME FRAME TRAINING – 2 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING – 2 MINUTES
Pushdowns or DB Skulls: Max Reps
3-WAY 20’s: 3 SETS
Regular Curls – Elbows Out Regular Curls Regular Curls- Elbows In
3-WAY 20’s: 3 SETS
DB Skulls – To the Nose DB Skulls – To the Forehead DB Skulls – To the Bench
100 REP SET
1 set each don’t set down the dumbbells too all 200 are reached 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
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 heals up
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
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
VOLUME TRAINING: 6 SETS
Incline Bench Press: 20 reps Incline Chest Fly: 20 reps Bodyweight Rows or Pull-ups: 10 reps
VOLUME TRAINING: 6 SETS
DB Bench Press DB Chest Fly Double Arm Rows: 20 reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly (Arrows): Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly( T’s): Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly( Y's): Max Reps
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
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 Hammer Curls DB Kickbacks
REP PROGRESSION: 3 SETS
Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Arnold Press Military Press
REP PROGRESSION: 3-5 SETS
Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Rollbacks Elbow-out Press
REP PROGRESSION: 3-5 SETS
Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Regular Curls Cross Body 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 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