Day 01
Monday
LEVEL 3
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Ankle Weight Hamstrings: 50 reps
FRONT SQUAT
No pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: 0 Red
CONJUGATE DEADLIFT MAX
Week 1: 2 Mat pull (weights on mats or 45-lb. bumper plate)
Week 2: 2 Mat deficit pull
Week 3: Pull off the ground
Week 4: 4 Mat pull
5 SET BACK SUPERSET
Pull-ups or Pulldowns: 20 reps 1-Arm Rows: 5 reps each side
5 SET BACK SUPERSET
V-Bar Pulldowns: 20 reps Seated Rows: 5 reps
5 SET BACK SUPERSET
Low Pulley Under Grip Rows: 20 reps T-Bar Rows: 5 reps
LOW BACK EXTENSIONS
3 sets of 10-20 reps
BRICK CITY ABZ: 3 SETS
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
LEVEL 2
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Ankle Weight Hamstrings: 40 reps
FRONT SQUAT
No pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: 2 Mat pull (weights on mats or 45-lb. bumper plate)
Week 2: 2 Mat deficit pull
Week 3: Pull off the ground
Week 4: 4 Mat pull
4-5 SET BACK SUPERSET
Pull-ups or Pulldowns: 15-20 reps 1-Arm Rows: 5 reps each side
4-5 SET BACK SUPERSET
V-Bar Pulldowns: 15-20 reps Seated Rows: 5 reps
4-5 SET BACK SUPERSET
Low Pulley Under Grip Rows: 15-20 reps T-Bar Rows: 5 reps
LOW BACK EXTENSIONS
3 sets of 10-15 reps
BRICK CITY ABZ: 2-3 SETS
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
LEVEL 1
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Ankle Weight Hamstrings: 30 reps
3-4 SET BACK SUPERSET
Pull-ups or Pulldowns: 15 reps 1-Arm Rows: 5 reps each side
3-4 SET BACK SUPERSET
V-Bar Pulldowns: 15 reps Seated Rows: 5 reps
3-4 SET BACK SUPERSET
Low Pulley Under Grip Rows: 15 reps T-Bar Rows: 5 reps
LOW BACK EXTENSIONS
3 sets of 10 reps
BRICK CITY ABZ: 2-3 SETS
Hanging Straight Leg Lifts: 10-15 reps Hanging Knee-ups: 10-15 reps
Day 02
Tuesday
LEVEL 3
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Ankle Weight Hamstrings: 50 reps
WARMUP: 3 SETS
Banded Arrows: 20 reps Rotator Cuffs: 20 reps V-Bar Pulldowns: 20 reps
CONJUGATE BENCH MAX & BACK DOWN SETS
Week 1: 1 Count pause max off chest
Back down sets 9 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-20 reps
Week 2: 3 Count pause max off chest
Back down sets 9 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-20 reps
Week 3: Heavy Dumbbell Flat Bench Press: 9 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-20 reps
Week 4: Touch 'n go off our chest max
Back down sets 9 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-20 reps
HIGH REP PUMP SETS TO FINISH
3 SET SUPERSET
Military Press: 30 reps Lateral Raises: 30 reps
3 SET SUPERSET
Rollbacks: 25 reps Kickbacks: 25 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
LEVEL 2
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Ankle Weight Hamstrings: 40 reps
WARMUP: 2-3 SETS
Banded Arrows: 15-20 reps Rotator Cuffs: 15-20 reps V-Bar Pulldowns: 15-20 reps
CONJUGATE BENCH MAX & BACK DOWN SETS
Week 1: 1 Count pause max off chest
Back down sets 8 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-15 reps
Week 2: 3 Count pause max off chest
Back down sets 8 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-15 reps
Week 3: Heavy Dumbbell Flat Bench Press: 8 sets of 5 reps
Back down sets 9 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-20 reps
Week 4: Touch 'n go off our chest max
Back down sets 8 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10-15 reps
HIGH REP PUMP SETS TO FINISH
2-3 SET SUPERSET
Military Press: 25 reps Lateral Raises: 25 reps
2-3 SET SUPERSET
Rollbacks: 20-25 reps Kickbacks: 25 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
LEVEL 1
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Ankle Weight Hamstrings: 30 reps
WARMUP: 2 SETS
Banded Arrows: 15 reps Rotator Cuffs: 15 reps V-Bar Pulldowns: 15 reps
CONJUGATE BENCH MAX & BACK DOWN SETS
Week 1: 1 Count pause max off chest
Back down sets 7 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10 reps
Week 2: 3 Count pause max off chest
Back down sets 7 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10 reps
Week 3: Heavy Dumbbell Flat Bench Press: 7 sets of 5 reps
Back down sets 9 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10 reps
Week 4: Touch 'n go off our chest max
Back down sets 7 sets of 5 reps
Superset with a Pullover, Shrug or Rear Delt Fly for 10 reps
HIGH REP PUMP SETS TO FINISH
2 SET SUPERSET
Military Press: 20 reps Lateral Raises: 20 reps
2 SET SUPERSET
Rollbacks: 20-20 reps Kickbacks: 20 reps
ABS
Straight Leg Lifts: 2 sets of 10-15 reps Knee-ups: 2 sets of 10-15 reps Ab Bench: 3 minutes
Day 03
Wednesday
LEVEL 3
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Ankle Weight Hamstrings: 50 reps
BACK SQUAT MAX EFFORT WORK
1 Rep Max No pauses - work on hitting perfect spot to depth
BAND WAVE Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: 0 Red
HEAVY LOW BACK EXTENSIONS
3 sets of 10-12 reps go up each week in weight
HIGH REP CIRCUIT: 3 SETS
Lunges to a Deficit: 20 reps each leg
Hamstring Curls: 30 reps w/ ankle weights
Calf Raises: 30 reps
Tib Bar: 30 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
LEVEL 2
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Ankle Weight Hamstrings: 40 reps
BACK SQUAT MAX EFFORT WORK
1 Rep Max No pauses - work on hitting perfect spot to depth
HEAVY LOW BACK EXTENSIONS
2-3 sets of 10 reps go up each week in weight
HIGH REP CIRCUIT: 2-3 SETS
Lunges to a Deficit: 15-20 reps each leg
Hamstring Curls: 25 reps w/ ankle weights
Calf Raises: 25 reps
Tib Bar: 25 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
LEVEL 1
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Ankle Weight Hamstrings: 30 reps
HEAVY LOW BACK EXTENSIONS
2-3 sets of 8-10 reps go up each week in weight
HIGH REP CIRCUIT: 2 SETS
Lunges to a Deficit: 15 reps each leg
Hamstring Curls: 20 reps w/ ankle weights
Calf Raises: 20 reps
Tib Bar: 25 reps
ABS
Straight Leg Lifts: 2-3 sets of 10 reps Knee-ups: 2-3 sets of 10 reps Ab Bench: 4 minutes
Day 04
Thursday
LEVEL 3
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Ankle Weight Hamstrings: 50 reps
SPEED FRONT SQUAT
8 sets of 2 reps (gotta be fast)
BAND WAVE Week 1: 1 RED Week 2: 2 RED Week 3: 3 RED Week 4: no bands
CLEANS
8 sets of 2 reps (gotta be fast)
Week 1: From floor max - if you feel good, if not go with normal
Week 2: Above knee
Week 3: Below knee
Week 4: From floor
JUMPS
5 sets of 5 reps
Week 1: Max weight for 5 reps (20 inches, no step)
Week 2: Max weight 5 reps (24 inches, no step)
Week 3: Max weight 5 reps (30 inches, no step)
Week 4: Max height (with 5lb, no step)
KETTLEBELL SWINGS
3 minutes for max reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
LEVEL 2
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Ankle Weight Hamstrings: 40 reps
SPEED FRONT SQUAT
7 sets of 2 reps (gotta be fast)
CLEANS
7 sets of 2 reps (gotta be fast)
Week 1: From floor max - if you feel good, if not go with normal
Week 2: Above knee
Week 3: Below knee
Week 4: From floor
JUMPS
4 sets of 5 reps
Week 1: Max weight for 5 reps (20 inches, no step)
Week 2: Max weight 5 reps (24 inches, no step)
Week 3: Max weight 5 reps (30 inches, no step)
Week 4: Max height (with 5lb, no step)
KETTLEBELL SWINGS
2 minutes for max reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
LEVEL 1
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Ankle Weight Hamstrings: 30 reps
SPEED FRONT SQUAT
6 sets of 2 reps (gotta be fast)
CLEANS
6 sets of 2 reps (gotta be fast)
Week 1: From floor max - if you feel good, if not go with normal
Week 2: Above knee
Week 3: Below knee
Week 4: From floor
JUMPS
3 sets of 5 reps
Week 1: Max weight for 5 reps (20 inches, no step)
Week 2: Max weight 5 reps (24 inches, no step)
Week 3: Max weight 5 reps (30 inches, no step)
Week 4: Max height (with 5lb, no step)
KETTLEBELL SWINGS
1 minute for max reps
ABS
Straight Leg Lifts: 2-3 sets of 10 reps Knee-ups: 3 sets of 10 reps Ab Bench: 3 minutes
Day 05
Friday
LEVEL 3
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Ankle Weight Hamstrings: 50 reps
3-5 SET TRI-SET
Barbell Press: 30 reps Barbell Curls: 20 reps Barbell Skullcrushers: 10 reps
3-5 SET TRI-SET
Arnold Press: 10 reps Dumbbell Rollbacks: 20 reps Hammer Curls: 10 reps
3-5 SET TRI-SET
Rep Progression Lateral & Frontals: 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)
Incline or Preacher Regular & Hammer Curls: 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)
Rope Pushdowns (rope straight down & spread apart): 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
LEVEL 2
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Ankle Weight Hamstrings: 40 reps
3-4 SET TRI-SET
Barbell Press: 25 reps Barbell Curls: 15 reps Barbell Skullcrushers: 8-10 reps
3-4 SET TRI-SET
Arnold Press: 8-10 reps Dumbbell Rollbacks: 15-20 reps Hammer Curls: 8-10 reps
3-4 SET TRI-SET
Rep Progression Lateral & Frontals: 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)
Incline or Preacher Regular & Hammer Curls: 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)
Rope Pushdowns (rope straight down & spread apart): 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
LEVEL 1
CHANGE ORDER EACH TIME
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Ankle Weight Hamstrings: 30 reps
3 SET TRI-SET
Barbell Press: 20 reps Barbell Curls: 12 reps Barbell Skullcrushers: 8 reps
3 SET TRI-SET
Arnold Press: 8 reps Dumbbell Rollbacks: 15 reps Hammer Curls: 8 reps
3 SET TRI-SET
Rep Progression Lateral & Frontals: 4 reps (1-1, 2-2, 3-3, 4-4)
Incline or Preacher Regular & Hammer Curls: 4 reps (1-1, 2-2, 3-3, 4-4)
Rope Pushdowns (rope straight down & spread apart): 4 reps (1-1, 2-2, 3-3, 4-4)
ABS
Straight Leg Lifts: 2-3 sets of 10 reps Knee-ups: 2-3 sets of 10 reps Ab Bench: 3 minutes