Day 01
Monday
LEVEL 3
FRONT SQUAT
2- count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 black Week 2: 2 black 1 Red Week 3: 2 black 2 Reds Week 4: 0 bands
CONJUGATE DEADLIFT MAX
Week 1: Floor Pull Week 2: 1 Thick 1 thin mat deficit Week 3: 5 mat pull Week 4: 2 mat pull
HIGH REP WARMUP SUPERSET: 5 SETS
V-bar Pulldowns: 20 reps Cable Face Pulls with Bar: 20 reps
5 SET SUPERSET
Pull-Ups: To Failure Seated Rows: 8 reps
4 SET SUPERSET
Undergrip Cable Rows: 20 reps Banded Arrows: 20 reps
ABS
Roman Chair: 10 minutes
Straight Leg Lifts: 4 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
FRONT SQUAT
2- count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Floor Pull Week 2: 1 Thick 1 thin mat deficit Week 3: 5 mat pull Week 4: 2 mat pull
HIGH REP WARMUP SUPERSET: 4-5 SETS
V-bar Pulldowns: 15 reps Cable Face Pulls with Bar: 15 reps
4-5 SET SUPERSET
Pull-Ups: To Failure Seated Rows: 6-8 reps
3-4 SET SUPERSET
Undergrip Cable Rows: 15 reps Banded Arrows: 15 reps
ABS
Roman Chair: 8 minutes
Straight Leg Lifts: 3 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
HIGH REP WARMUP SUPERSET: 4 SETS
V-bar Pulldowns: 12-15 reps Cable Face Pulls with Bar: 12-15 reps
4 SET SUPERSET
Pull-Ups: To Failure Seated Rows: 6 reps
3 SET SUPERSET
Undergrip Cable Rows: 10-15 reps Banded Arrows: 10-15 reps
ABS
Roman Chair: 6 minutes
Straight Leg Lifts: 2-3 sets of 1-20 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
No pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 black Week 2: 2 black 1 Red Week 3: 2 black 2 Reds Week 4: 0 bands
WENNING WARMUP TRI-SET: 2-4 SETS
Incline Bench: 20 reps Medium Grip Pull-downs: 20 reps Rope Pushdowns: 20 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps ALL WEEKS
Week 1: Fat Bar Max Week 2: 4 Board 4 Chains Week 3: Football Bar Max Week 4: 3 Board
BENCH PRESS (IF FAT BAR ISN'T AVAILABLE)
(Red bands if available. If not just use straight weight)
3, 3, 3, 1, 1, 1 reps ALL WEEKS
Week 1: 2-stop pause Week 2: 1-count pause bottom Week 3: Regular rep Week 4: No pause no bands
BAYLESS PRESS
4 sets of 8-12 reps heavy
EZ BAR SKULLS & 3/4 PRESS
20, 15, 10, 5, 20 reps Back to back reps
3-5 SET TRI-SET
Rollbacks: 20 reps Elbow Out Press: 20 reps G Extensions: 20 reps
If you want more...
JAILHOUSE VOLUME
5-10 sets of failure each
Dips Push-ups
Rotator Cuffs: 25 reps
ABS
Roman Chair: 10 minutes
Straight Leg Lifts: 4 sets of 1-20 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 3, 3, 3, 1, 1, 1 reps
WENNING WARMUP TRI-SET: 2-3 SETS
Incline Bench: 15 reps Medium Grip Pull-downs: 15 reps Rope Pushdowns: 15 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps ALL WEEKS
Week 1: 2-stop pause Week 2: 1-count pause bottom Week 3: Regular rep Week 4: No pause
BAYLESS PRESS
3-4 sets of 8-10 reps heavy
EZ BAR SKULLS & 3/4 PRESS
18, 12, 10, 5, 18 reps Back to back reps
3-4 SET TRI-SET
Rollbacks: 15 reps Elbow Out Press: 15 reps G Extensions: 15 reps
If you want more...
JAILHOUSE VOLUME
5-8 sets of failure each
Dips Push-ups
Rotator Cuffs: 20-25 reps
ABS
Roman Chair: 8 minutes
Straight Leg Lifts: 3-4 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
WENNING WARMUP TRI-SET: 2 SETS
Incline Bench: 12-15 reps Medium Grip Pull-downs: 12-15 reps Rope Pushdowns: 12-15 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps ALL WEEKS
Week 1: 2-stop pause Week 2: 1-count pause bottom Week 3: Regular rep Week 4: No pause
BAYLESS PRESS
3 sets of 8-10 reps heavy
EZ BAR SKULLS & 3/4 PRESS
15, 12, 10, 5, 15 reps Back to back reps
3 SET TRI-SET
Rollbacks: 12-15 reps Elbow Out Press: 12-15 reps G Extensions: 12-15 reps
If you want more...
JAILHOUSE VOLUME
5-6 sets of failure each
Dips Push-ups
Rotator Cuffs: 20 reps
ABS
Roman Chair: 6 minutes
Straight Leg Lifts: 3 sets of 1-20 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: 2 black Week 2: 2 black 1 Red Week 3: 2 black 2 Reds Week 4: 0 bands
Week 1: bow bar Week 2: bow bar Week 3: straight bar Week 4: straight bar
STIFF LEG 5-WAY DEADLIFTS
3 sets of 10 reps each way (go lighter) Close, medium, wider, wider, sumo
3 SET SUPERSET
Ankle Weights Single Leg Hamstrings: 50 reps Straight Leg Lifts: 20 reps with ankle weights
WEIGHTED BACK EXTENSIONS
4 sets of 15 reps as heavy as possible Add a plate each week if possible or a 25
ABS
Roman Chair: 10 minutes
Straight Leg Lifts: 4 sets of 1-20 reps
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
STIFF LEG 5-WAY DEADLIFTS
2-3 sets of 8-10 reps each way (go lighter) Close, medium, wider, wider, sumo
2-3 SET SUPERSET
Ankle Weights Single Leg Hamstrings: 40 reps Straight Leg Lifts: 15-20 reps with ankle weights
WEIGHTED BACK EXTENSIONS
3-4 sets of 12 reps as heavy as possible Add a plate each week if possible or a 25
ABS
Roman Chair: 8 minutes
Straight Leg Lifts: 3-4 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
STIFF LEG 5-WAY DEADLIFTS
2-3 sets of 8 reps each way (go lighter) Close, medium, wider, wider, sumo
2 SET SUPERSET
Ankle Weights Single Leg Hamstrings: 30-40 reps Straight Leg Lifts: 15-20 reps with ankle weights
WEIGHTED BACK EXTENSIONS
3 sets of 10 reps as heavy as possible Add a plate each week if possible or a 25
ABS
Roman Chair: 6 minutes
Straight Leg Lifts: 3 sets of 1-20 reps
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
5-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 black Week 2: 2 black 1 Red Week 3: 2 black 2 Reds Week 4: 0 bands
WENNING WARMUP TRI-SET: 2-4 SETS
Flat Dumbbell Bench: 20 reps Wide Grip Pulldowns: 20 reps Straight Bar Reverse Grip Pushdowns: 20 reps
SPEED WORK
8 sets of 3 reps
Roughy 30% of your max bench Chains or Bands as resistance Keep rest low
SUPERSET #1: 5 SETS
INCLINE BENCH PRESS MAX WORK
6 Rep Max
Week 1: 3-count pause at bottom Week 2: 3-count pause in middle Week 3: 2-stop pause (middle & bottom) Week 4: Touch 'n go MAX
*After every set do a set of wide grip pulldowns or a row of 20 reps and a set of 20 reps for Rotator Cuff Raises
SUPERSET #2: 5 SETS
Floor Press: 8 reps heavy or High Reps 20-25 (depends on day) Banded Arrows: 20 reps Rotator Cuff Raises: 20 reps
5 SET SUPERSET
EZ Bar Pullovers: 12 reps Heavy Pushdowns: 20 reps
ABS
Roman Chair: 10 minutes
Straight Leg Lifts: 4 sets of 1-20 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 to a Max 3, 3, 3, 1, 1, 1 reps
WENNING WARMUP TRI-SET: 2-3 SETS
Flat Dumbbell Bench: 15-20 reps Wide Grip Pulldowns: 15-20 reps Straight Bar Reverse Grip Pushdowns: 15-20 reps
SPEED WORK
7 sets of 3 reps
Roughy 30% of your max bench
SUPERSET #1: 4-5 SETS
INCLINE BENCH PRESS MAX WORK
5 Rep Max
Week 1: 3-count pause at bottom Week 2: 3-count pause in middle Week 3: 2-stop pause (middle & bottom) Week 4: Touch 'n go MAX
*After every set do a set of wide grip pulldowns or a row of 15 reps and a set of 15 reps for Rotator Cuff Raises
SUPERSET #2: 4-5 SETS
Floor Press: 8 reps heavy or High Reps 20 (depends on day) Banded Arrows: 15-20 reps Rotator Cuff Raises: 15-20 reps
4-5 SET SUPERSET
EZ Bar Pullovers: 10 reps Heavy Pushdowns: 15-20 reps
ABS
Roman Chair: 8 minutes
Straight Leg Lifts: 3 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
WENNING WARMUP TRI-SET: 2 SETS
Flat Dumbbell Bench: 15 reps Wide Grip Pulldowns: 15 reps Straight Bar Reverse Grip Pushdowns: 15 reps
SPEED WORK
6 sets of 3 reps
Roughy 30% of your max bench
SUPERSET #1: 3-4 SETS
INCLINE BENCH PRESS MAX WORK
5 Rep Max
Week 1: 3-count pause at bottom Week 2: 3-count pause in middle Week 3: 2-stop pause (middle & bottom) Week 4: Touch 'n go MAX
*After every set do a set of wide grip pulldowns or a row of 12 reps and a set of 12 reps for Rotator Cuff Raises
SUPERSET #2: 3-4 SETS
Floor Press: 8 reps heavy or High Reps 15 (depends on day) Banded Arrows: 15 reps Rotator Cuff Raises: 15 reps
3-4 SET SUPERSET
EZ Bar Pullovers: 10 reps Heavy Pushdowns: 15 reps
ABS
Roman Chair: 6 minutes
Straight Leg Lifts: 2-3 sets of 1-20 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
10 second pause 1 rep max no bands
BICEP SWOLEDOM: 5 SETS
Reverse Cable Curls: 25 reps Alternate Standing Curls: 12 reps Incline Curls with 10-count Twist: 8 reps (10 count twist) 4 reps Straight Bar Preacher Curls: 25 reps
TRICEP SWOLIOSIS: 5 SETS
Seated Overhead Tricep Extension (low pulley): 20 reps Heavy Rollbacks: 8-12 reps Elbows-out Neck Press: 20 reps Close & Wide Pushdowns: 15/15 reps
DELT SWELL: 5 SETS
Behind the Neck Press: 20 reps Laterals: 20 reps Arrows: 30 reps
ABS
Roman Chair: 10 minutes
Straight Leg Lifts: 4 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
10 second pause 1 rep max
BICEP SWOLEDOM: 4-5 SETS
Reverse Cable Curls: 20 reps Alternate Standing Curls: 10 reps Incline Curls with 10-count Twist: 6 reps (10 count twist) 4 reps Straight Bar Preacher Curls: 20 reps
TRICEP SWOLIOSIS: 4-5 SETS
Seated Overhead Tricep Extension (low pulley): 15-20 reps Heavy Rollbacks: 8-10 reps Elbows-out Neck Press: 15-20 reps Close & Wide Pushdowns: 12/12 reps
DELT SWELL: 4-5 SETS
Behind the Neck Press: 15-20 reps Laterals: 15-20 reps Arrows: 25 reps
ABS
Roman Chair: 8 minutes
Straight Leg Lifts: 3 sets of 1-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
BICEP SWOLEDOM: 3-4 SETS
Reverse Cable Curls: 15-20 reps Alternate Standing Curls: 10-12 reps Incline Curls with 10-count Twist: 5 reps (10 count twist) 4 reps Straight Bar Preacher Curls: 15-20 reps
TRICEP SWOLIOSIS: 3-4 SETS
Seated Overhead Tricep Extension (low pulley): 15 reps Heavy Rollbacks: 8 reps Elbows-out Neck Press: 15 reps Close & Wide Pushdowns: 10/10 reps
DELT SWELL: 3-4 SETS
Behind the Neck Press: 15 reps Laterals: 15 reps Arrows: 20 reps
ABS
Roman Chair: 6 minutes
Straight Leg Lifts: 2 sets of 1-20 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