LEVEL 3

WARMUP: GPP

Farmer’s Carry: 5 minutes

 

CORE WARM-UP

Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps

 

BACK THICKNESS: 5 SET SUPERSET

Pull-ups to failure or Band Pulldowns: 20 reps Double Arm Bent Over DB Rows: 20 reps

 

LOW TO NO REST SUPERSETS 5 SETS – NO REST

Band Seated Rows: 25 reps Under-grip DB Rows: 15-20 reps *Then rest 2 minutes

 

5 SETS – NO REST

Chest Supported Dumbbell Rows: 25 reps Dumbbell Arrows: 20 reps *Then rest 2 minutes

 

5 SETS – NO REST

Band Pullovers: 20 reps DB Shrugs: 20 reps *Then rest 2 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Farmer’s Carry: 4 minutes

 

CORE WARM-UP

Weighted Crunches: 2-3 minutes max reps Bicycle Crunches: 2-3 minutes max reps Supermans: 2-3 minutes max reps

 

BACK THICKNESS: 4-5 SET SUPERSET

Pull-ups to failure or Band Pulldowns: 15-20 reps Double Arm Bent Over DB Rows: 15-20 reps

 

LOW TO NO REST SUPERSETS 4-5 SETS – NO REST

Band Seated Rows: 20-25 reps Under-grip DB Rows: 10-15 reps *Then rest 2 minutes

 

4-5 SETS – NO REST

Chest Supported Dumbbell Rows: 20-25 reps Dumbbell Arrows: 15-20 reps *Then rest 2 minutes

 

4-5 SETS – NO REST

Band Pullovers: 15-20 reps DB Shrugs: 15-20 reps *Then rest 2 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Farmer’s Carry: 3 minutes

 

CORE WARM-UP

Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps

 

BACK THICKNESS: 3-4 SET SUPERSET

Pull-ups to failure or Band Pulldowns: 15 reps Double Arm Bent Over DB Rows: 15 reps

 

LOW TO NO REST SUPERSETS 3-4 SETS – NO REST

Band Seated Rows: 20 reps Under-grip DB Rows: 10 reps *Then rest 2 minutes

 

3-4 SETS – NO REST

Chest Supported Dumbbell Rows: 20 reps Dumbbell Arrows: 15 reps *Then rest 2 minutes

 

3-4 SETS – NO REST

Band Pullovers: 15 reps DB Shrugs: 15 reps *Then rest 2 minutes

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Farmer’s Carry: 5 minutes

 

CORE WARM-UP

Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps

 

UPPER BACK WARMUP: 3 SETS

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

 

FLAT DB BENCH

GVT (work weight all 10 sets)

Week 1: 8 sets of 30 reps Week 2: 8 sets of 25 reps Week 3: 8 sets of 20 reps Week 4: 8 sets of 15 reps Superset with Dumbbell Shrugs: 20 reps

 

LOW TO NO REST SUPERSETS

5 SETS – NO REST

Lateral Raises: 20 reps Band Laterals: 20 reps *Then rest 2 minutes

 

5 SETS – NO REST

Heavy Dumbbell Rollbacks: 20 reps Band Pushdowns: 20 reps *Then rest 2 minutes

 

7 MORE SETS TO EQUAL 10 SETS FOR YOKED CITY

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

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Farmer’s Carry: 4 minutes

 

CORE WARM-UP

Weighted Crunches: 2-3 minutes max reps Bicycle Crunches: 2-3 minutes max reps Supermans: 2-3 minutes max reps

 

UPPER BACK WARMUP: 2-3 SETS

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

 

FLAT DB BENCH

GVT (work weight all 10 sets)

Week 1: 8 sets of 20-25 reps Week 2: 8 sets of 15-20 reps Week 3: 8 sets of 10-15 reps Week 4: 8 sets of 10-15 reps Superset with Dumbbell Shrugs: 15-20 reps

 

LOW TO NO REST SUPERSETS

4-5 SETS – NO REST

Lateral Raises: 15-20 reps Band Laterals: 15-20 reps *Then rest 2 minutes

 

4-5 SETS – NO REST

Heavy Dumbbell Rollbacks: 15-20 reps Band Pushdowns: 15-20 reps *Then rest 2 minutes

 

7 MORE SETS TO EQUAL 10 SETS FOR YOKED CITY

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

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Farmer’s Carry: 3 minutes

 

CORE WARM-UP

Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps

 

UPPER BACK WARMUP: 2 SETS

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

 

FLAT DB BENCH

GVT (work weight all 10 sets)

Week 1: 8 sets of 20 reps Week 2: 8 sets of 15 reps Week 3: 8 sets of 10 reps Week 4: 8 sets of 10 reps Superset with Dumbbell Shrugs: 15 reps

 

LOW TO NO REST SUPERSETS

3-4 SETS – NO REST

Lateral Raises: 15 reps Band Laterals: 15 reps *Then rest 2 minutes

 

3-4 SETS – NO REST

Heavy Dumbbell Rollbacks: 15 reps Band Pushdowns: 15 reps *Then rest 2 minutes

 

7 MORE SETS TO EQUAL 10 SETS FOR YOKED CITY

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

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Farmer’s Carry: 5 minutes

 

CORE WARM-UP

Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps

 

BODYWEIGHT SQUATS

3 sets of 50-100 reps

 

5 SETS

High Rep Good Mornings (DB behind neck): 25 reps Dumbbell Stiff Legs: 12-15 reps *Then rest 2 minutes

 

HIGH REP SINGLE-LEG HAMSTRINGS

With bands or ankle weights 200 reps per leg

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Farmer’s Carry: 4 minutes

 

CORE WARM-UP

Weighted Crunches: 2-3 minutes max reps Bicycle Crunches: 2-3 minutes max reps Supermans: 2-3 minutes max reps

 

BODYWEIGHT SQUATS

3 sets of 50-75 reps

 

4-5 SETS

High Rep Good Mornings (DB behind neck): 20-25 reps Dumbbell Stiff Legs: 10-12 reps *Then rest 2 minutes

 

HIGH REP SINGLE-LEG HAMSTRINGS

With bands or ankle weights 150-175 reps per leg

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Farmer’s Carry: 3 minutes

 

CORE WARM-UP

Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps

 

BODYWEIGHT SQUATS

3 sets of 50 reps

 

3-4 SETS

High Rep Good Mornings (DB behind neck): 20 reps Dumbbell Stiff Legs: 10 reps *Then rest 2 minutes

 

HIGH REP SINGLE-LEG HAMSTRINGS

With bands or ankle weights 125-150 reps per leg

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Farmer’s Carry: 5 minutes

 

CORE WARM-UP

Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps

 

OLD SCHOOL PUMP: 5 SETS

Incline Dumbbell Bench: 25 reps Wide Grip Pull-ups or Band Pulldowns: 5 to 20 reps

 

5 SET SUPERSET

Flat Bench DB Bench: 25 reps Double Arm DB Rows: 25 reps

 

5 SET SUPERSET

Push-ups: 20 reps Banded Seated Rows: 25 reps

 

5 SET SUPERSET

Dips: 10-20 reps Chin-ups: 5-20 reps

 

5 SET SUPERSET

Dumbbell Pullovers: 25 reps Band Crossovers: 25 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Farmer’s Carry: 4 minutes

 

CORE WARM-UP

Weighted Crunches: 2-3 minutes max reps Bicycle Crunches: 2-3 minutes max reps Supermans: 2-3 minutes max reps

 

OLD SCHOOL PUMP: 4-5 SETS

Incline Dumbbell Bench: 20 reps Wide Grip Pull-ups or Band Pulldowns: 5 to 15 reps

 

4-5 SET SUPERSET

Flat Bench DB Bench: 20-25 reps Double Arm DB Rows: 20-25 reps

 

4-5 SET SUPERSET

Push-ups: 15-20 reps Banded Seated Rows: 20-25 reps

 

4-5 SET SUPERSET

Dips: 10-15 reps Chin-ups: 5-15 reps

 

4-5 SET SUPERSET

Dumbbell Pullovers: 20-25 reps Band Crossovers: 20-25 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Farmer’s Carry: 3 minutes

 

CORE WARM-UP

Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps

 

OLD SCHOOL PUMP: 3-4 SETS

Incline Dumbbell Bench: 15-20 reps Wide Grip Pull-ups or Band Pulldowns: 5 to 10 reps

 

3-4 SET SUPERSET

Flat Bench DB Bench: 15-20 reps Double Arm DB Rows: 15-20 reps

 

3-4 SET SUPERSET

Push-ups: 10-15 reps Banded Seated Rows: 15-20 reps

 

3-4 SET SUPERSET

Dips: 10 reps Chin-ups: 5-10 reps

 

3-4 SET SUPERSET

Dumbbell Pullovers: 15-20 reps Band Crossovers: 15-20 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Farmer’s Carry: 5 minutes

 

CORE WARM-UP

Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps

 

MINI GAUNTLET ONE: 5 SETS

Band Curls: 30 reps

Band Pushdowns: 30 reps

Rep Progression Regular & Hammer Curls: 6 reps

Bench Dips: 30 reps

 

MINI GAUNTLET TWO: 5 SETS

Incline Curls: 8 reps, twist, then 4 reps

Elbows-out Press: 20 reps

Rep Progression DB Preacher Single Arm or Double Arm – Regular & Hammer 6 reps (Also can be done on incline bench)

Bodyweight Skullcrushers: 5-15 reps

 

3-WAY KILLERS: 5 SETS

Lateral Raises: 20 reps Front Raises: 20 reps Military Press: 20 reps (Use same weight)

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Farmer’s Carry: 4 minutes

 

CORE WARM-UP

Weighted Crunches: 2-3 minutes max reps Bicycle Crunches: 2-3 minutes max reps Supermans: 2-3 minutes max reps

 

MINI GAUNTLET ONE: 4-5 SETS

Band Curls: 25 reps

Band Pushdowns: 25 reps

Rep Progression Regular & Hammer Curls: 5 reps

Bench Dips: 25 reps

 

MINI GAUNTLET TWO: 4-5 SETS

Incline Curls: 6 reps, twist, then 4 reps

Elbows-out Press: 15-20 reps

Rep Progression DB Preacher Single Arm or Double Arm – Regular & Hammer 5 reps (Also can be done on incline bench)

Bodyweight Skullcrushers: 5-10 reps

 

3-WAY KILLERS: 4-5 SETS

Lateral Raises: 15-20 reps Front Raises: 15-20 reps Military Press: 15-20 reps (Use same weight)

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Farmer’s Carry: 3 minutes

 

CORE WARM-UP

Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps

 

MINI GAUNTLET ONE: 3-4 SETS

Band Curls: 25 reps

Band Pushdowns: 20 reps

Rep Progression Regular & Hammer Curls: 4 reps

Bench Dips: 20 reps

 

MINI GAUNTLET TWO: 3-4 SETS

Incline Curls: 5 reps, twist, then 4 reps

Elbows-out Press: 15 reps

Rep Progression DB Preacher Single Arm or Double Arm – Regular & Hammer 4 reps (Also can be done on incline bench)

Bodyweight Skullcrushers: 5-8 reps

 

3-WAY KILLERS: 3-4 SETS

Lateral Raises: 15 reps Front Raises: 15 reps Military Press: 15 reps (Use same weight)

 

WALKING LUNGES

400 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters