Day 01
Monday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
3-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE
Week 1: 1 black Week 2: 2 black Week 3: 3 black Week 4: 4 black
CONJUGATE DEADLIFT MAX
(Work conventional if you pull a lot of sumo)
Week 1: Deficit Deadlift – straight weight standing on 1 thick mat
Week 2: Deficit Deadlift – straight weight standing on 1 thick mat against red bands
Week 3: Deficit Deadlift – straight weight standing on 1 thick mat against black band
Week 4: Deficit Deadlift – straight weight standing on 1 thick mat - against 2 reds
(Test off floor week 5)
NO BAND ACCESS
Week 1: Sumo - straight weight
Week 2: Conventional - straight weight
Week 3: Sumo - pause at knee
Week 4: Conventional - straight weight
Week 5: Test best one for max off floor
BACK THICKNESS SUPERSET: 5 SETS
Max Pull-ups: Max reps 1 Arm Rows - Heavy: 8 reps each arm
3-5 SETS – NO REST
T-bar or DB Rows: 5 reps Band Arrows: 25 reps *Then rest 2 minutes
5 SET SUPERSET
V-bar Pulldowns: 12 reps Dumbbell Pullovers - Heavy: 12 reps
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: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
3-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
(Work conventional if you pull a lot of sumo)
Week 1: Sumo - straight weight
Week 2: Conventional - straight weight
Week 3: Sumo - pause at knee
Week 4: Conventional - straight weight
Week 5: Test best one for max off floor
BACK THICKNESS SUPERSET: 4-5 SETS
Max Pull-ups: Max reps 1 Arm Rows - Heavy: 6-8 reps each arm
3-4 SETS – NO REST
T-bar or DB Rows: 5 reps Band Arrows: 20 reps *Then rest 2 minutes
4-5 SET SUPERSET
V-bar Pulldowns: 10-12 reps Dumbbell Pullovers - Heavy: 10-12 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
BACK THICKNESS SUPERSET: 3-4 SETS
Max Pull-ups: Max reps 1 Arm Rows - Heavy: 6 reps each arm
3 SETS – NO REST
T-bar or DB Rows: 5 reps Band Arrows: 15-20 reps *Then rest 2 minutes
3-4 SET SUPERSET
V-bar Pulldowns: 8-10 reps Dumbbell Pullovers - Heavy: 8-10 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10-15 reps Hanging Knee-ups: 10-15 reps
WALKING LUNGES
400 meters
Day 02
Tuesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
1- count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE
Week 1: 1 black Week 2: 2 black Week 3: 3 black Week 4: 4 black
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 25 reps Dumbbell Shrugs: 25 reps Rotator Cuffs: 25 reps
- 3 OPTIONS FOR BENCH PRESS WORK -
#1 BENCH PRESS CONJUGATE METHOD (No speciality equipment)
INCLINE OR FLAT BENCH MAX WORK
Week 1: 3-stop Pause Press Week 2: 2-stop Count Pause Press Week 3: 1-Count Pause Week 4: Touch 'n go
3, 3, 3, 1, 1, 1 reps ALL WEEKS
#2 VOLUME BENCH
*If you wanna do Volume Bench use same Methods, but more sets
Week 1: 8x3 reps Week 2: 8x2 reps Week 3: 8x1 reps Week 4: 8x1 reps
#3 BENCH PRESS CONJUGATE METHOD
INCLINE OR FLAT BENCH MAX WORK (specialty equipment)
Week 1: 3-board 2 chains Week 2: 2-board 3 chains Week 3: 1-board 4 chains Week 4: football bar max
3, 3, 3, 1, 1, 1 reps ALL WEEKS
- TRICEPS & REAR DELTS -
STRAIGHT BAR SKULLS (MAX WORK)
Week 1: 5 Rep max against bands (Then take bands off 5-10 reps burnout)
Week 2: 3 Rep max against bands (Then take bands off 5-10 reps burnout)
Week 3: 1 Rep max against bands (Then take bands off 5-10 reps burnout)
Week 4: 10 Rep max against bands
5 SET SUPERSET
Bent Over Flys: 12-20 reps Heavy Ass Pushdowns: 15-20 reps
5 SET SUPERSET
Cable Shrugs Blood Pump: 25 reps Elbows-out Press: 25 reps
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: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
1- count pause to a Max 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps
- 2 OPTIONS FOR BENCH PRESS WORK -
#1 BENCH PRESS CONJUGATE METHOD (No speciality equipment)
INCLINE OR FLAT BENCH MAX WORK
Week 1: 3-stop Pause Press Week 2: 2-stop Count Pause Press Week 3: 1-Count Pause Week 4: Touch 'n go
3, 3, 3, 1, 1, 1 reps ALL WEEKS
#2 VOLUME BENCH
*If you wanna do Volume Bench use same Methods, but more sets
Week 1: 8x3 reps Week 2: 8x2 reps Week 3: 8x1 reps Week 4: 8x1 reps
- TRICEPS & REAR DELTS -
STRAIGHT BAR SKULLS (MAX WORK)
Week 1: 5 Rep max
Week 2: 3 Rep max
Week 3: 1 Rep max
Week 4: 10 Rep max
4-5 SET SUPERSET
Bent Over Flys: 12-16 reps Heavy Ass Pushdowns: 15 reps
4-5 SET SUPERSET
Cable Shrugs Blood Pump: 20 reps Elbows-out Press: 20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 15 reps Dumbbell Shrugs: 15 reps Rotator Cuffs: 15 reps
- 2 OPTIONS FOR BENCH PRESS WORK -
#1 BENCH PRESS CONJUGATE METHOD (No speciality equipment)
INCLINE OR FLAT BENCH MAX WORK
Week 1: 3-stop Pause Press Week 2: 2-stop Count Pause Press Week 3: 1-Count Pause Week 4: Touch 'n go
3, 3, 3, 1, 1, 1 reps ALL WEEKS
#2 VOLUME BENCH
*If you wanna do Volume Bench use same Methods, but more sets
Week 1: 8x3 reps Week 2: 8x2 reps Week 3: 8x1 reps Week 4: 8x1 reps
- TRICEPS & REAR DELTS -
STRAIGHT BAR SKULLS (MAX WORK)
Week 1: 5 Rep max
Week 2: 3 Rep max
Week 3: 1 Rep max
Week 4: 10 Rep max
3-4 SET SUPERSET
Bent Over Flys: 12 reps Heavy Ass Pushdowns: 10 reps
3-4 SET SUPERSET
Cable Shrugs Blood Pump: 15 reps Elbows-out Press: 15 reps
BRICK CITY ABZ: 2 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400 meters
Day 03
Wednesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1 rep max
BAND WAVE
Week 1: 1 black Week 2: 2 black Week 3: 3 black Week 4: 4 black
Week 1: Straight Bar, 3-count pause Week 2: Straight Bar, 3-count pause Week 3: Straight Bar, 3-count pause Week 4: Regular Bar, no pause
5 SET SUPERSET
Good Mornings: 10-20 reps Ankle Weights Single Leg Hamstrings: 20 reps
ABS: 5 SETS
Heavy Straight Leg Lifts (added ankle weights): 10-20 reps Heavy Low Back Extensions: 6-10 reps on GHD with plates
BELT WALKS
3 sets of 1-2 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1 rep max
Week 1: Straight Bar, 3-count pause Week 2: Straight Bar, 3-count pause Week 3: Straight Bar, 3-count pause Week 4: Regular Bar, no pause
4-5 SET SUPERSET
Good Mornings: 10-15 reps Ankle Weights Single Leg Hamstrings: 15-20 reps
ABS: 4-5 SETS
Heavy Straight Leg Lifts (added ankle weights): 10-15 reps Heavy Low Back Extensions: 6-8 reps on GHD with plates
BELT WALKS
3 sets of 1-2 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
3-4 SET SUPERSET
Good Mornings: 10 reps Ankle Weights Single Leg Hamstrings: 15 reps
ABS: 3-4 SETS
Heavy Straight Leg Lifts (added ankle weights): 10 reps Heavy Low Back Extensions: 6 reps on GHD with plates
BELT WALKS
2-3 sets of 1-2 minutes
WALKING LUNGES
400 meters
Day 04
Thursday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
No pause, against bands to a Max
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 25 reps Dumbbell Shrugs: 25 reps Rotator Cuffs: 25 reps
SUPERSET #1
INCLINE BENCH PRESS MAX WORK
6 Rep Max Week 1: 3-stop Pause Press Week 2: 1 Count Pause Press Week 3: 3-Count Pause Week 4: Touch n go
*After every set do a set of pull-ups and a set of 20 reps for Rotator Cuff Raises
SUPERSET #2: 3-5 SETS
Floor Press: 8 reps Chest Supported Rows or T-Bar Rows: 8-12 reps Rotator Cuff Raises: 20 reps
SUPERSET #3: 3-5 SETS
Flat Dumbbell Bench: 12-20 reps Seated Rows: 12-20 reps Rotator Cuff Raises: 20 reps
SUPERSET #4: 3-5 SETS
Wide Grip Push-ups: 20 reps Dumbbell Pullovers: 8-12 reps Rotator Cuff Raises: 20 reps
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: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
No pause, to a Max
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps
SUPERSET #1
INCLINE BENCH PRESS MAX WORK
5 Rep Max Week 1: 3-stop Pause Press Week 2: 1 Count Pause Press Week 3: 3-Count Pause Week 4: Touch n go
*After every set do a set of pull-ups and a set of 15-20 reps for Rotator Cuff Raises
SUPERSET #2: 3-4 SETS
Floor Press: 6-8 reps Chest Supported Rows or T-Bar Rows: 8-10 reps Rotator Cuff Raises: 15-20 reps
SUPERSET #3: 3-4 SETS
Flat Dumbbell Bench: 12-15 reps Seated Rows: 12-15 reps Rotator Cuff Raises: 15-20 reps
SUPERSET #4: 3-4 SETS
Wide Grip Push-ups: 15-20 reps Dumbbell Pullovers: 8-10 reps Rotator Cuff Raises: 15-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 15 reps Dumbbell Shrugs: 15 reps Rotator Cuffs: 15 reps
SUPERSET #1
INCLINE BENCH PRESS MAX WORK
4 Rep Max Week 1: 3-stop Pause Press Week 2: 1 Count Pause Press Week 3: 3-Count Pause Week 4: Touch n go
*After every set do a set of pull-ups and a set of 15 reps for Rotator Cuff Raises
SUPERSET #2: 3 SETS
Floor Press: 4-6 reps Chest Supported Rows or T-Bar Rows: 8 reps Rotator Cuff Raises: 10-15 reps
SUPERSET #3: 3 SETS
Flat Dumbbell Bench: 12 reps Seated Rows: 12 reps Rotator Cuff Raises: 15 reps
SUPERSET #4: 3 SETS
Wide Grip Push-ups: 15 reps Dumbbell Pullovers: 6-8 reps Rotator Cuff Raises: 15 reps
BRICK CITY ABZ: 2 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400 meters
Day 05
Friday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
5-count pause, no bands
CABLE BLOW-UP WARMUP: 3 SETS
Cable Curls: 20 reps Reverse Cable Curls: 20 reps Pushdowns: 30 reps Reverse Pushdowns: 30 reps
3 SET SUPERSET
Ez Bar Skulls 12/12/12 Nose /forehead / top of head
Then 30 Band Pushdowns
3 SET SUPERSET
Heavy Rep Progression Curls (regular & hammer) 1-1 2-2 3-3 4-4 5-5 reps
Light Weight Curls: 30 reps
3 SET SUPERSET
Bodyweight Skulls: 10-25 reps Forearm Curls: 25 reps
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: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
5-count pause, no bands
CABLE BLOW-UP WARMUP: 2-3 SETS
Cable Curls: 15-20 reps Reverse Cable Curls: 15-20 reps Pushdowns: 20-25 reps Reverse Pushdowns: 20-25 reps
2-3 SET SUPERSET
Ez Bar Skulls 10/10/10 Nose /forehead / top of head
Then 25 Band Pushdowns
2-3 SET SUPERSET
Heavy Rep Progression Curls (regular & hammer) 1-1 2-2 3-3 4-4 5-5 reps
Light Weight Curls: 25 reps
2-3 SET SUPERSET
Bodyweight Skulls: 10-20 reps Forearm Curls: 20 reps
3-4 SET SUPERSET
Straight Leg Raises: 15 reps Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
FRONT SQUAT
5-count pause, no bands
CABLE BLOW-UP WARMUP: 2 SETS
Cable Curls: 15 reps Reverse Cable Curls: 15 reps Pushdowns: 20 reps Reverse Pushdowns: 20 reps
2 SET SUPERSET
Ez Bar Skulls 8/8/8 Nose /forehead / top of head
Then 20 Band Pushdowns
2 SET SUPERSET
Heavy Rep Progression Curls (regular & hammer) 1-1 2-2 3-3 4-4 reps
Light Weight Curls: 20 reps
2 SET SUPERSET
Bodyweight Skulls: 10-15 reps Forearm Curls: 15 reps
3 SET SUPERSET
Straight Leg Raises: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
400 meters
Day 06
Saturday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters