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
THEN: TFT #1
TIME FRAME TRAINING: 3 MINUTES TOTAL
Push-ups: Max Reps: 1 minute Dumbbell Bench Press Max Reps: 1 minute 1 minute rest
TIME FRAME TRAINING: 3 MINUTES
Push-ups: Max Reps: 1 minute Dumbbell Incline Press Max Reps: 1 minute 1 minute rest
COMPLETE TFT #1 FOR A TOTAL OF 4-5X
THEN: TFT #2
TIME FRAME TRAINING: 3 MINUTES TOTAL
Pull-ups: Max Reps for 1 minute (rest as needed but work for 1 minute) Bodyweight Rows: Max Reps for 1 minute (1 minute rest as needed but work 1 minute) 1 minute rest
TIME FRAME TRAINING: 3 MINUTES
Pull-ups: Max Reps for 1 minute (rest as needed but work for 1 minute) Under-grip Dumbbell Rows: Max Reps for 1 minute 1 minute rest
COMPLETE TFT #2 FOR A TOTAL OF 4-5X
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
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: 4 MINUTES
Bicep Curls: Max Reps for 1 minute Arnold Press: Max Reps for 1 minute DB Skulls: Max Reps for 1 minute Rest 1 minute
Set 1: Medium weight Set 2: Heavy weight Set 3: Light weight Set 4: Medium weight
3-WAY 20’s: 3 SETS
Hammer Curls Lateral Raises Kickbacks
3-WAY 20’s: 3 SETS
Twist Curls Bodyweight Skulls Bent Over Laterals
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
300-500 Squats for time: beat it each week
GERMAN VOLUME TRAINING: 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
TIME UNDER TENSION: 3-5 SETS
Incline Bench Press: 5 count down, then press: 8-15 reps Push-ups: 5 count down then, press 8-15 reps Pull-ups with 3 count down after rep for as many reps as possible or band pull downs high volume: 30 regular reps.
TIME UNDER TENSION: 3-5 SETS
DB Bench Press: 5 count down, then press: 8-15 reps DB Chest Fly: 5 count down then, press: 8-15 reps Double Arm Rows: 30 reps
TIME FRAME TRAINING: 2 MINUTES
Dumbbell Pullovers: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Dumbbells Shrugs: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Decline Fly: 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 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
HUGE MONSTAH SET: 5 TOTAL SETS
REP PROGRESSION Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Regular Curls Hammer Curls
REP PROGRESSION Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Regular Kickbacks Twist Kickbacks
REP PROGRESSION Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Lateral Raises Frontal Raises
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