LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

3-count eccentric, 1-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black or Red

Week 2: 2 Black or Red

Week 3: 3 Black or Red

Week 4: 0 Bands

CONJUGATE DEADLIFT MAX

Week 1: Off 3 mats Week 2: Off 2 mats Week 3: Sumo Rack Pull against bands Week 4: 2 Mat Deficit - conventional or sumo 

 

8 SET BACK SUPERSET 

Wide grip Pull-ups: 10 reps or Heavy Pulldowns: 10 reps 

Undergrip Low Cable Rows: 15 reps 

 

5 SET BACK SUPERSET

Seated Rows: 15 reps DB or Cable Pullovers: 10 reps 

 

BRICK CITY ABZ: 3 SETS

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps Weighted Low Back Extensions: 20 reps 

 

WALKING LUNGES

400-800 meters

 

LEVEL 2

WARMUP: 1-2 SETS EACH

DB Stiff Leg Deadlifts: 25 reps Band Good Mornings: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

3-count eccentric, 1-count pause 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

Week 1: Off 3 mats Week 2: Off 2 mats Week 3: Sumo Rack Pull Week 4: 2 Mat Deficit - conventional or sumo 

 

8 SET BACK SUPERSET 

Wide grip Pull-ups: 10 reps or Heavy Pulldowns: 10 reps Undergrip DB Rows: 15 reps

 

5 SET BACK SUPERSET

One-Arm DB Rows: 15 reps per arm DB Pullovers: 10 reps 

 

BRICK CITY ABZ: 3 SETS

Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps Weighted Crunches: 15-20 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

WARMUP: 1-2 SETS EACH

DB Stiff Leg Deadlifts: 25 reps Band Good Mornings: 25 reps Roman Chair Abs: 50 reps

 

3-5 SET BACK SUPERSET 

Barbell Rows: 10 reps or DB Rows: 10 reps Undergrip DB Rows: 15 reps

 

3-5 SET BACK SUPERSET

One-Arm DB Rows: 15 reps per arm DB Pullovers: 10 reps 

 

BRICK CITY ABZ: 3 SETS

Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps Weighted Crunches: 15-20 reps

 

WALKING LUNGES

400-800 meters

LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black

Week 2: 2 Black

Week 3: 3 Black

Week 4: 0 Bands

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps 

 

FLAT BENCH GVT 

(work weight all 10 sets)

Week 1: 10 sets of 5 reps (with red bands) Week 2: 10 sets of 3 reps (with red bands) Week 3: 10 sets of 1 rep (with red bands) Week 4: 10 sets of 1 rep no bands 

Superset with Barbell Shrugs or Dumbbell Pullovers: 10-20 reps 

 

3-5 SET SUPERSET

Band Arrows: 20 reps Incline DB Pump Sets: 20 reps 

 

EXTRA TRICEPS: 5 SETS

Week 1: DB Rollbacks to a 5 rep max Week 2: EZ Bar Skullcrushers to a 8 Rep max Week 3: Straight Bar Skullcrushers to Nose + Red band Week 4: Straight Bar, No Bands Max 

 

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 2 

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

3-count eccentric, 3 count pause 3, 3, 3, 1, 1, 1 reps

 

UPPER BACK WARMUP: 2-3 SETS

Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps Hammer Curls: 15 reps 

 

FLAT BENCH

German Volume Training: work weight for all 10 sets

Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep 

Superset with Barbell Shrugs or Dumbbell Pullovers: 10-15 reps 

 

3-4 SET SUPERSET

Band Arrows: 15-20 reps Incline DB Bench: 15-20 reps 

 

EXTRA TRICEPS: 3-4 SETS

Week 1: DB Rollbacks to a 5 rep max Week 2: EZ Bar Skullcrushers to a 8 Rep max Week 3: Straight Bar Skullcrushers to Nose Week 4: Straight Bar to a Max 

 

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

UPPER BACK WARMUP: 2-3 SETS

Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps Hammer Curls: 15 reps 

 

FLAT BENCH

German Volume Training: work weight for all sets

Week 1: 6-8 sets of 5 reps Week 2: 6-8 sets of 3 reps Week 3: 6-8 sets of 1 rep Week 4: 6-8 sets of 1 rep 

Superset with Barbell Shrugs or Dumbbell Pullovers: 10-15 reps 

 

3 SET SUPERSET

Band Arrows: 15 reps Incline DB Bench: 15 reps 

 

EXTRA TRICEPS: 3 SETS

Week 1: DB Rollbacks to a 5 rep max Week 2: EZ Bar Skullcrushers to 8 Rep max Week 3: Straight Bar Skullcrushers to Nose Week 4: Straight Bar Max 

 

BRICK CITY ABZ: 2-3 SET SUPERSET

Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps

 

WALKING LUNGES

400-800 meters

LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps

 

BACK SQUAT MAX EFFORT WORK

1-3 Rep Max Use regular bar if you don’t have special bars

Week 1: Straight Bar, 1-count pause Week 2: Straight Bar or Speciality – no pause Week 3: Straight Bar or Speciality – 3-count pause Week 4: Regular Bar – 3 count pause 

BAND WAVE Week 1: 1 Black

Week 2: 2 Black

Week 3: 3 Black

Week 4: 0 Bands

 

STIFF LEG DEADLIFTS

5 sets of 8 reps 

OR

SPEED WORK

8 sets of 2 reps 50-70% of 1 Rep Max 

 

4 SET SUPERSET

Low Back Extension: 25 reps Banded Leg Curls: 25 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps Band Good Mornings: 20-25 reps

 

BACK SQUAT MAX EFFORT WORK

1-3 Rep Max

Week 1: Straight Bar 1-count, pause Week 2: Straight Bar – no pause Week 3: Straight Bar – 3-count pause Week 4: Straight Bar – 3 count pause 

 

STIFF LEG DEADLIFTS

3-5 sets of 8 reps 

OR

SPEED WORK

8 sets of 2 reps 50-70% or max 

 

3-4 SET SUPERSET

Band Good Mornings: 20-25 reps Banded Leg Curls: 20-25 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps Band Good Mornings

 

STIFF LEG DEADLIFTS

3-5 sets of 8 reps

 

3 SET SUPERSET

Band Good Mornings: 20-25 reps Banded Leg Curls: 20-25 reps

 

ABS: 3 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 5-10 reps

 

WALKING LUNGES

400-800 meters

LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

2-count pause to a Max 1, 1, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black

Week 2: 2 Black

Week 3: 3 Black

Week 4: 0 Bands

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps 

 

BOARD PRESS

Week 1: 4-Board 

Week 2: 3-Board 

Week 3: 2-Board 

Week 4: 1-Board 

Superset with Heavy Face Pulls: 10-15 reps

OR

INCLINE & FLOOR PRESS (ALTERNATE WEEKS)

Week 1: Floor Press 5x12 Week 2: Incline 5x8 Week 3: Floor Press 5x8 Week 4: Incline 5x5

Superset with a Heavy Face Pull:15 reps 

 

5 SET SUPERSET

Dumbbell Arnold Press: 8 reps Drop Set Laterals 20/20 reps

 

5 SET SUPERSET

Push-ups: 25-50 reps

Rotator Cuffs: 20 reps 

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps Band Good Mornings: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

2-count pause to a Max 1, 1, 1, 1, 1 reps

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-20 reps Hammer Curls: 15-20 reps 

 

BOARD PRESS

Week 1: 4-Board Week 2: 3-Board Week 3: 2-Board Week 4: 1-Board 

Superset with Heavy Face Pulls: 10-15 reps 

OR

INCLINE & FLOOR PRESS (ALTERNATE WEEKS)

Week 1: Floor Press 5x12 

Week 2: Incline 5x8

Week 3: Floor Press 5x8

Week 4: Incline 5x5

Superset with Heavy Face Pulls: 10-15 reps 

 

3-5 SET SUPERSET

Dumbbell Arnold Press: 8 reps Drop Set Laterals 15/15 reps

 

3-5 SET SUPERSET

Push-ups: 20-30 reps Rotator Cuffs: 15-20 reps 

 

ABS: 3-5 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps Band Good Mornings: 20 reps Roman Chair Abs: 30 reps

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-15 reps Hammer Curls: 10-15 reps 

 

INCLINE & FLOOR PRESS (ALTERNATE WEEKS)

Week 1: Floor Press 5x12 Week 2: Incline 5x8 Week 3: Floor Press 5x8 Week 4: Incline 5x5

Superset with Heavy Face Pulls: 10 reps 

 

3 SET SUPERSET

Dumbbell Arnold Press: 8 reps Drop Set Laterals 10/10 reps

 

3 SET SUPERSET

Push-ups: 10-15 reps Rotator Cuffs: 10-15 reps 

 

ABS: 3 SETS

Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Wheels: 5-10 reps

 

WALKING LUNGES

400-800 meters

 

ATHLETE THURSDAY

 

Level 3

Farmers Carries: 3 minutes

Sled Drags: 3 minutes

Lunges: 3 minutes 

Low Back Extensions: 2 sets 20 reps

Straight Leg Lifts: 2 sets 20 reps

 

FRONT SQUAT

2-count pause to a Max 1, 1, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black

Week 2: 2 Black

Week 3: 3 Black

Week 4: 0 Bands

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps Shrugs: 15 reps

 

POWER CLEAN CONJUGATE MAX

Week 1: Complex - 1/1 Floor & Hang

Week 2: Complex - pause at shin & knee 1/1

Week 3: 1 Rep Max - from hang

Week 4: 1 Rep Max - from floor

 

JUMPING CONJUGATE MAX

Week 1: Depth Jump - with & without weights 

Week 2: Seated Box Jumps - with weights on feet 

Week 3: Standing Box Jumps - with weights in hands 

Week 4: Standing Lower Box Jumps - with heavy weights 

 

5-8 SETS TOTAL

Arnold Press: 8 reps 

Drop-set Laterals: 20/20 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 2 

Farmers Carries: 3 minutes 

Lunges: 3 minutes 

Band Good Mornings 2 sets 20 reps

Straight Leg Lifts: 2 sets 15 reps

 

FRONT SQUAT

2-count pause to a Max 1, 1, 1, 1, 1 reps

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-25 reps Shrugs: 10-15 reps

 

POWER CLEAN CONJUGATE MAX

Week 1: Complex - 1/1 Floor & Hang 

Week 2: Complex - pause at shin & knee 1/1

Week 3: 1 Rep Max - from hang

Week 4: 1 Rep Max - from floor

 

JUMPING CONJUGATE MAX

Week 1: Depth Jump - with & without weights 

Week 2: Seated Box Jumps - with weights on feet 

Week 3: Standing Box Jumps - with weights in hands 

Week 4: Standing Lower Box Jumps - with heavy weights 

 

5-6 SETS TOTAL

Arnold Press: 8 reps Drop-set Laterals: 15/15 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

Farmers Carries: 3 minutes 

Lunges: 3 minutes 

Band Good Mornings: 2 sets 20 reps

Straight Leg Lifts: 2 sets 15 reps

 

FRONT SQUAT

2-count pause to a Max 1, 1, 1, 1, 1 reps

 

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-25 reps Shrugs: 10-15 reps

 

POWER CLEAN CONJUGATE MAX

Week 1: Complex - 1/1 Floor & Hang 

Week 2: Complex - pause at shin & knee 1/1

Week 3: 1 Rep Max - from hang

Week 4: 1 Rep Max - from floor

 

JUMPING CONJUGATE MAX

Week 1: Depth Jump - with & without weights 

Week 2: Seated Box Jumps - with weights on feet 

Week 3: Standing Box Jumps - with weights in hands 

Week 4: Standing Lower Box Jumps - with heavy weights 

 

3-4 SETS TOTAL

Arnold Press: 8 reps Drop-set Laterals: 15/15 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps

 

WALKING LUNGES

400-800 meters

LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

FRONT SQUAT

Work up to a Max No Bands, Freestyle 1, 1, 1, 1, 1 reps

 

TRICEPS GAUNTLET: 4-5 SETS

Barbell Skullcrushers - to the nose: 30 reps Bench Dips - Feet Up: 30 reps Dumbbells Rollbacks: 30 reps Heavy Pushdowns: 12 reps Band Pushdowns: 30 reps 

 

BICEPS GAUNTLET: 4-5 SETS

Cable Curls: 25 reps Rep Progression DB Curls: Reg & Hammer: 5/6 reps Barbell Curls: 25 reps Heavy Alternating Curls: 12 reps Preacher Curls: 25 reps 

 

ABS: 3-5 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps

 

WALKING LUNGES

400-800 meters 

 

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps Roman Chair Abs: 35 reps

 

FRONT SQUAT

Work up to a Max Freestyle 1, 1, 1, 1, 1 reps

 

TRICEPS GAUNTLET: 3-4 SETS

Barbell Skullcrushers - to the nose: 20-25 reps Bench Dips - Feet Up: 20-25 reps Dumbbells Rollbacks: 20-25 reps Heavy Pushdowns: 8-10 reps Band Pushdowns: 20-25 reps 

 

BICEPS GAUNTLET: 3-4 SETS

Cable Curls: 15-20 reps Rep Progression DB Curls Reg & Hammer: 5/6 reps Barbell Curls: 15-20 reps Heavy Alternating Curls: 8-10 reps Preacher Curls: 15-20 reps  

 

ABS: 2-3 SETS

Straight Leg Lifts: 10 reps Knee-ups: 10 reps

 

WALKING LUNGES

400-800 meters

 

LEVEL 1

TRICEPS GAUNTLET: 3 SETS

Barbell Skullcrushers - to the nose: 15-20 reps Bench Dips - Feet Up: 15-20 reps Dumbbells Rollbacks: 15-20 reps Heavy Pushdowns: 8 reps Band Pushdowns: 15-20 reps 

 

BICEPS GAUNTLET: 3 SETS

Cable Curls: 10-15 reps Rep Progression DB Curls Reg & Hammer: 5 reps Barbell Curls: 10-15 reps Heavy Alternating Curls: 8 reps Preacher Curls: 10-15 reps 

 

ABS: 2-3 SETS

Straight Leg Lifts: 10 reps Knee-ups: 10 reps

 

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters