LEVEL 3

WARMUP

Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each ankle

 

FRONT SQUAT

No pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 0 Reds

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick, 2 Thin Mat Deficit Week 2: 3 Mat Pull Week 3: 1 Thick Deficit Week 4: Off the Ground

 

HIGH REP WARMUP SUPERSET: 5 SETS 

Wide Grip Pulldowns: 20 reps Cable Face Pulls with Bar: 20 reps Cable Shrugs: 30 reps

 

5 SETS

T-bar Rows: 10 reps Seated Rows: 20 reps Chest Supported DB Rows: 30 reps

 

4 SETS

Pull-ups or Wide Grip Pull-downs: 10-20 reps 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

WARMUP

Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 40 reps each ankle

 

FRONT SQUAT

No pause to a Max 3, 3, 3, 1, 1, 1 reps

 

DEADLIFT MAX

Week 1: 1 Thick, 2 Thin Mat Deficit Week 2: 3 Mat Pull Week 3: 1 Thick Deficit Week 4: Off the Ground

 

HIGH REP WARMUP SUPERSET: 4-5 SETS 

Wide Grip Pulldowns: 15-20 reps Cable Face Pulls with Bar: 15-20 reps Cable Shrugs: 25 reps

 

4-5 SETS

T-bar Rows: 10 reps Seated Rows: 15-20 reps Chest Supported DB Rows: 25 reps

 

3-4 SETS

Pull-ups or Wide Grip Pull-downs: 10-15 reps Undergrip Cable Rows: 15 reps Banded Arrows: 15 reps

 

ABS

Roman Chair: 8 minutes Straight Leg Lifts: 3 sets of 1-15 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Backwards Sled Drag: 1-2 minutes Farmers Carry: 1-2 minutes Ankle Weight Hamstrings: 1 set 30 reps each ankle

 

HIGH REP WARMUP SUPERSET: 3-4 SETS 

Wide Grip Pulldowns: 15 reps Cable Face Pulls with Bar: 15 reps Cable Shrugs: 20 reps

 

3-4 SETS

T-bar Rows: 8 reps Seated Rows: 15 reps Chest Supported DB Rows: 20 reps

 

2-3 SETS

Pull-ups or Wide Grip Pull-downs: 10 reps Undergrip Cable Rows: 10 reps Banded Arrows: 10 reps

 

ABS

Roman Chair: 6 minutes Straight Leg Lifts: 2-3 sets of 1-12 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each ankle

 

FRONT SQUAT

2-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 0 Reds

 

WARMUP TRI-SET: 2-4 SETS

Flat Bench: 20 reps Under-Grip Grip Pulldowns: 20 reps Straight Bar Pushdowns: 20 reps Rotator Cuff: 20 reps

 

BENCH PRESS

#4amcrew

Week 1: Fat Bar Max + 2 chains Week 2: Pin or Floor Press Max Week 3: Football Bar Max +2 chains Week 4: 4 Board no chains

3, 3, 3, 1, 1, 1 reps ALL WEEKS

 

Normal Gym Max

Red bands if available If not just use straight weight

Week 1: 1-stop pause Week 2: 2-stop pause Week 3: 3-count at bottom Week 4: Regular Rep

3, 3, 3, 1, 1, 1 reps all weeks

 

4 SETS

Bayless Press: 15 reps Close Grip Bench Press: 20 reps

Rollbacks & Press 4 sets of 6 Rep Progression

 

4 SETS

Push-ups: 10-20 reps 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

Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 40 reps each ankle

 

FRONT SQUAT

2-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps

 

WARMUP TRI-SET: 2-3 SETS

Flat Bench: 15 reps Under-Grip Grip Pulldowns: 15 reps Straight Bar Pushdowns: 15 reps Rotator Cuff: 15 reps

 

BENCH PRESS

Normal Gym Max

Red bands if available If not just use straight weight

Week 1: 1-stop pause Week 2: 2-stop pause Week 3: 3-count at bottom Week 4: Regular Rep

3, 3, 3, 1, 1, 1 reps all weeks

 

3-4 SETS

Bayless Press: 12 reps Close Grip Bench Press: 15 reps

Rollbacks & Press 4 sets of 5 Rep Progression

 

3-4 SETS

Push-ups: 10-15 reps Rotator Cuffs: 20 reps

 

ABS

Roman Chair: 8 minutes Straight Leg Lifts: 3-4 sets of 1-18 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Backwards Sled Drag: 1-2 minutes Farmers Carry: 1-2 minutes Ankle Weight Hamstrings: 1 set 30 reps each ankle

 

WARMUP TRI-SET: 2 SETS

Flat Bench: 12 reps Under-Grip Grip Pulldowns: 12 reps Straight Bar Pushdowns: 12 reps Rotator Cuff: 12 reps

 

BENCH PRESS

Normal Gym Max

Red bands if available If not just use straight weight

Week 1: 1-stop pause Week 2: 2-stop pause Week 3: 3-count at bottom Week 4: Regular Rep

3, 3, 3, 1, 1, 1 reps all weeks

 

3 SETS

Bayless Press: 10 reps Close Grip Bench Press: 12 reps

Rollbacks & Press 4 sets of 4 Rep Progression

 

3 SETS

Push-ups: 10-12 reps Rotator Cuffs: 15 reps

 

ABS

Roman Chair: 6 minutes Straight Leg Lifts: 3 sets of 1-16 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each ankle

 

BACK SQUAT MAX EFFORT WORK

1 Rep Max

BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 0 Reds

Week 1: 3-count pause bow bar Week 2: 3-count pause straight bar Week 3: 3-count pause straight bar Week 4: No pause camber bar

 

5 SET CIRCUIT

Walking Lunges w/ 25-30 lbs (roughly 15 paces bank n forth)

Stiff Leg Deadlifts: 20 reps

Low Back: 25 reps

Slant Board Squats with Heels Up: 20 reps

 

2-3 SETS

Ankle Hamstrings (3-5 lbs): 50 reps per leg

 

ABS

Roman Chair: 10 minutes Straight Leg Lifts: 4 sets of 1-20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 40 reps each ankle

 

BACK SQUAT MAX EFFORT WORK

1 Rep Max

Week 1: 3-count pause bow bar Week 2: 3-count pause straight bar Week 3: 3-count pause straight bar Week 4: No pause camber bar

 

4 SET CIRCUIT

Walking Lunges w/ 25-30 lbs (roughly 15 paces bank n forth)

Stiff Leg Deadlifts: 15 reps

Low Back: 20 reps

Slant Board Squats with Heels Up: 15 reps

 

2 SETS

Ankle Hamstrings (3-5 lbs): 40 reps per leg

 

ABS

Roman Chair: 8 minutes Straight Leg Lifts: 3 sets of 1-18 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Backwards Sled Drag: 1-2 minutes Farmers Carry: 1-2 minutes Ankle Weight Hamstrings: 1 set 30 reps each ankle

 

3 SET CIRCUIT

Walking Lunges w/ 25-30 lbs (roughly 15 paces bank n forth)

Stiff Leg Deadlifts: 10 reps

Low Back: 15 reps

Slant Board Squats with Heels Up: 10 reps

 

1-2 SETS

Ankle Hamstrings (3-5 lbs): 30 reps per leg

 

ABS

Roman Chair: 6 minutes Straight Leg Lifts: 2 sets of 1-16 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes

 

FRONT SQUAT

3-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 0 Reds

 

WARMUP TRI-SET: 2-4 SETS

Incline Dumbbell Bench: 20 reps Wide Grip Pulldowns: 20 reps Band Pushdowns: 20 reps Rotator Cuff: 20 reps

 

SPEED BENCH WORK

*Should be done with low rest

8 sets of 3 reps Roughy 30% of your max bench Chains or Bands as resistance

SUPERSET #1

Incline Bench Press: 6 Rep Max

Week 1: Touch 'n go Max Week 2: 3-Count Pause Week 3: 1-Count Pause Week 4: 1-Rep Max Regular rep

*After every set do a set of 20 reps Wide-grip Pulldowns or a Row and a set of 20 reps for Rotator Cuff Raises

 

SUPERSET #2: 5 SETS

Floor Press or Pin Press: 8 reps heavy or High Reps 20-25 reps (depends on the day)

Banded Arrows: 20 reps

Rotator Cuff Raises: 20 reps

 

4 SETS

High Rep Bayless Press: 20 reps Elbows-Out Neck Press: 20 reps

 

ABS

Roman Chair: 10 minutes Straight Leg Lifts: 4 sets of 1-20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes

 

FRONT SQUAT

3-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps

 

WARMUP TRI-SET: 2-3 SETS

Incline Dumbbell Bench: 15 reps Wide Grip Pulldowns: 15 reps Band Pushdowns: 15 reps Rotator Cuff: 15 reps

 

SPEED BENCH WORK

*Should be done with low rest

7 sets of 3 reps Roughy 30% of your max bench

SUPERSET #1

Incline Bench Press: 6 Rep Max

Week 1: Touch 'n go Max Week 2: 3-Count Pause Week 3: 1-Count Pause Week 4: 1-Rep Max Regular rep

*After every set do a set of 15 reps Wide-grip Pulldowns or a Row and a set of 15 reps for Rotator Cuff Raises

 

SUPERSET #2: 4 SETS

Floor Press or Pin Press: 6 reps heavy or High Reps 15-20 reps (depends on the day)

Banded Arrows: 15 reps

Rotator Cuff Raises: 15 reps

 

3-4 SETS

High Rep Bayless Press: 15 reps Elbows-Out Neck Press: 15 reps

 

ABS

Roman Chair: 8 minutes Straight Leg Lifts: 3 sets of 1-18 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes

 

WARMUP TRI-SET: 2 SETS

Incline Dumbbell Bench: 10-15 reps Wide Grip Pulldowns: 10-15 reps Band Pushdowns: 10-15 reps Rotator Cuff: 10-15 reps

 

SPEED BENCH WORK

*Should be done with low rest

6 sets of 3 reps Roughy 30% of your max bench

SUPERSET #1

Incline Bench Press: 5 Rep Max

Week 1: Touch 'n go Max Week 2: 3-Count Pause Week 3: 1-Count Pause Week 4: 1-Rep Max Regular rep

*After every set do a set of 12 reps Wide-grip Pulldowns or a Row and a set of 12 reps for Rotator Cuff Raises

 

SUPERSET #2: 3 SETS

Floor Press or Pin Press: 5 reps heavy or High Reps 15 reps (depends on the day)

Banded Arrows: 10 reps

Rotator Cuff Raises: 10 reps

 

3 SETS

High Rep Bayless Press: 10-15 reps Elbows-Out Neck Press: 10-15 reps

 

ABS

Roman Chair: 6 minutes Straight Leg Lifts: 2 sets of 1-16 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Backwards Sled Drag: 3 minutes Farmers Carry: 3 minutes

 

FRONT SQUAT

5-count down, 5-count pause No bands

 

ARM GAUNTLET OF HUGENESS

5 Biceps 5 Triceps

5 SETS

Barbell Curls: 30 reps

Dumbbell Curls & Hammer Curls: 6 Rep Progression

Cable Curls: 30 reps

Double Arm Incline Curls: 10 reps, 10 seconds twist, 10 reps more

Then:

5 SETS

Barbell Skulls: 30 reps

Rollbacks & Elbows-out Press: 6 Rep Progression

Cable or Band Pushdowns: 30 reps

Bench Dips: 30 reps

 

ABS

Roman Chair: 10 minutes Straight Leg Lifts: 4 sets of 1-20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes

 

FRONT SQUAT

5-count down, 5-count pause

 

ARM GAUNTLET OF HUGENESS

5 Biceps 5 Triceps

4-5 SETS

Barbell Curls: 25 reps

Dumbbell Curls & Hammer Curls: 5 Rep Progression

Cable Curls: 25 reps

Double Arm Incline Curls: 8 reps, 8 seconds twist, 8 reps more

Then:

4-5 SETS

Barbell Skulls: 25 reps

Rollbacks & Elbows-out Press: 5 Rep Progression

Cable or Band Pushdowns: 25 reps

Bench Dips: 25 reps

 

ABS

Roman Chair: 8 minutes Straight Leg Lifts: 3 sets of 1-18 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes

 

ARM GAUNTLET OF HUGENESS

5 Biceps 5 Triceps

3-4 SETS

Barbell Curls: 20 reps

Dumbbell Curls & Hammer Curls: 4 Rep Progression

Cable Curls: 20 reps

Double Arm Incline Curls: 6 reps, 6 seconds twist, 6 reps more

Then:

3-4 SETS

Barbell Skulls: 20 reps

Rollbacks & Elbows-out Press: 4 Rep Progression

Cable or Band Pushdowns: 20 reps

Bench Dips: 20 reps

 

ABS

Roman Chair: 6 minutes Straight Leg Lifts: 2-3 sets of 1-16 reps

 

WALKING LUNGES

400 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters