Day 01
Monday
LEVEL 3
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled
Farmers Carry: 3 minutes
Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red
CONJUGATE DEADLIFT MAX
Week 1: 3 mat deficit, no bands Week 2: 2 mat deficit, no bands Week 3: Off Floor, against reds Week 4: Off Floor, straight weight
3 SET BACK SUPERSET
5 rep heavy work Pulldowns or Weighted Pull-ups: 5 reps
1 Arm Rows: 5 reps
*On last set of 3rd superset, do 1 back down set of 20-25 reps each
3 SET BACK SUPERSET
Seated Rows: 5 reps Face-Pulls: 12-15 reps
*On last set of 3rd superset, do 1 back down set of 20-25 reps each
3 SET BACK SUPERSET
V-bar Pulldowns: 5 reps Cable Pullovers: 12 reps
*On last set of 3rd superset, do 1 back down set of 20-25 reps each
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Ab Wheels: 100 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled
Farmers Carry: 2-3 minutes
Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: 3 mat deficit, no bands Week 2: 2 mat deficit, no bands Week 3: Off Floor, against reds Week 4: Off Floor, straight weight
2-3 SET BACK SUPERSET
5 rep heavy work Pulldowns or Weighted Pull-ups: 5 reps
1 Arm Rows: 5 reps
*On last set of 3rd superset, do 1 back down set of 15-20 reps each
2-3 SET BACK SUPERSET
Seated Rows: 5 reps Face-Pulls: 12 reps
*On last set of 3rd superset, do 1 back down set of 15-20 reps each
2-3 SET BACK SUPERSET
V-bar Pulldowns: 5 reps Cable Pullovers: 10 reps
*On last set of 3rd superset, do 1 back down set of 15-20 reps each
ABS
Straight Leg Lifts: 2-3 sets of 10-15 reps
Ab Wheels: 80 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled
Farmers Carry: 2 minutes
Ankle Weight Hamstrings: 1 set 30 reps each
2 SET BACK SUPERSET
5 rep heavy work Pulldowns or Weighted Pull-ups: 5 reps
1 Arm Rows: 5 reps
*On last set of 3rd superset, do 1 back down set of 10-15 reps each
2 SET BACK SUPERSET
Seated Rows: 5 reps Face-Pulls: 12 reps
*On last set of 3rd superset, do 1 back down set of 10-15 reps each
2 SET BACK SUPERSET
V-bar Pulldowns: 5 reps Cable Pullovers: 10 reps
*On last set of 3rd superset, do 1 back down set of 10-15 reps each
ABS
Straight Leg Lifts: 2 sets of 10 reps
Ab Wheels: 60 reps
WALKING LUNGES
400 meters
Day 02
Tuesday
LEVEL 3
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled
Farmers Carry: 3 minutes
Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
N0 count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red
WARMUP: 2-3 SETS
Banded Arrows: 20 reps Rotator Cuff: 20 reps V-Bar Pulldowns: 20 reps
CONJUGATE BENCH MAX
Week 1: Close-grip 5 rep max Week 2: 3-count pause Week 3: 2-stop pause Week 4: 1-count pause
BACK DOWN SETS
Flat Bench Press: 9 sets of 5 reps Use between 60-70% of max effort *Try to go up 5 lbs each week
Superset with Face Pulls for 12 reps heavy
3-5 SET SUPERSET
Bench Press EZ Bar: 20-25 reps Pushdowns: 20-25 reps Lateral Raises: 20-25 reps
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Ab Wheels: 100 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled
Farmers Carry: 2-3 minutes
Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
N0 count pause to a Max 3, 3, 3, 1, 1, 1 reps
WARMUP: 2 SETS
Banded Arrows: 15-20 reps Rotator Cuff: 15-20 reps V-Bar Pulldowns: 15-20 reps
CONJUGATE BENCH MAX
Week 1: Close-grip 5 rep max Week 2: 3-count pause Week 3: 2-stop pause Week 4: 1-count pause
BACK DOWN SETS
Flat Bench Press: 8 sets of 5 reps Use between 60-70% of max effort *Try to go up 5 lbs each week
Superset with Face Pulls for 10 reps heavy
3-4 SET SUPERSET
Bench Press EZ Bar: 20 reps Pushdowns: 20 reps Lateral Raises: 20 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps
Ab Wheels: 80 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled
Farmers Carry: 2 minutes
Ankle Weight Hamstrings: 1 set 30 reps each
WARMUP: 2 SETS
Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps
CONJUGATE BENCH MAX
Week 1: Close-grip 5 rep max Week 2: 3-count pause Week 3: 2-stop pause Week 4: 1-count pause
BACK DOWN SETS
Flat Bench Press: 7 sets of 5 reps Use between 60-70% of max effort *Try to go up 5 lbs each week
Superset with Face Pulls for 8-10 reps heavy
3 SET SUPERSET
Bench Press EZ Bar: 15 reps Pushdowns: 15 reps Lateral Raises: 15 reps
ABS
Straight Leg Lifts: 3 sets of 10 reps
Ab Wheels: 60 reps
WALKING LUNGES
400 meters
Day 03
Wednesday
LEVEL 3
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled
Farmers Carry: 3 minutes
Ankle Weight Hamstrings: 1 set 50 reps each
BACK SQUAT MAX EFFORT WORK
1 Rep Max, No pauses Work on hitting perfect spot to depth
BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red
STIFF LEG DEADLIFTS
5 sets of 5-12 reps
GHD
5 sets of 5 reps weighted
LOW BACK EXTENSIONS
5 sets of 8 reps
ANKLE WEIGHT HAMSTRINGS
100 reps
ABS
Straight Leg Lifts: 3 sets of 10-20 reps w/ ankle weights
Ab Wheels: 100 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled
Farmers Carry: 2-3 minutes
Ankle Weight Hamstrings: 1 set 40 reps each
BACK SQUAT MAX EFFORT WORK
1 Rep Max, No pauses Work on hitting perfect spot to depth
STIFF LEG DEADLIFTS
4 sets of 5-10 reps
GHD
4-5 sets of 5 reps weighted
LOW BACK EXTENSIONS
4-5 sets of 8 reps
ANKLE WEIGHT HAMSTRINGS
80 reps
ABS
Straight Leg Lifts: 2-3 sets of 10-15 reps w/ ankle weights
Ab Wheels: 80 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled
Farmers Carry: 2 minutes
Ankle Weight Hamstrings: 1 set 30 reps each
STIFF LEG DEADLIFTS
3-4 sets of 5-8 reps
GHD
3-4 sets of 5 reps weighted
LOW BACK EXTENSIONS
3-4 sets of 6 reps
ANKLE WEIGHT HAMSTRINGS
60 reps
ABS
Straight Leg Lifts: 2 sets of 8-10 reps w/ ankle weights
Ab Wheels: 60 reps
WALKING LUNGES
400 meters
Day 04
Thursday
LEVEL 3
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled
Farmers Carry: 3 minutes
Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
3-count down 1 count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red
WARMUP TRI-SET: 2 SETS
Wide Grip Pulldowns: 20 reps Rotator Cuffs: 20 reps
INCLINE BENCH PRESS MAX WORK
1 Rep Max (Fat Bar If Available)
Week 1: 3-count pause Week 2: 3-stop pause Week 3: 1-count pause on chest Week 4: 3 rep max
BACK DOWN SETS
Flat Bench Press 9 sets of 5 reps Between 60-70% of max effort (Try to go up 5 lbs each week)
*Superset with Face Pulls for 12 reps heavy
3-5 SET SUPERSET
Bench Press w/ EZ Bar: 20-25 reps Skullcrushers: 20-25 reps Banded Arrows: 20-25 reps
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Ab Wheels: 100 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled
Farmers Carry: 2-3 minutes
Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
3-count down 1 count pause to a Max 3, 3, 3, 1, 1, 1 reps
WARMUP TRI-SET: 2 SETS
Wide Grip Pulldowns: 15-20 reps Rotator Cuffs: 15-20 reps
INCLINE BENCH PRESS MAX WORK
1 Rep Max (Fat Bar If Available)
Week 1: 3-count pause Week 2: 3-stop pause Week 3: 1-count pause on chest Week 4: 3 rep max
BACK DOWN SETS
Flat Bench Press 8 sets of 5 reps Between 60-70% of max effort (Try to go up 5 lbs each week)
*Superset with Face Pulls for 10-12 reps heavy
3-4 SET SUPERSET
Bench Press w/ EZ Bar: 20 reps Skullcrushers: 20 reps Banded Arrows: 20 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps
Ab Wheels: 80 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled
Farmers Carry: 2 minutes
Ankle Weight Hamstrings: 1 set 30 reps each
WARMUP TRI-SET: 2 SETS
Wide Grip Pulldowns: 10-15 reps Rotator Cuffs: 10-15 reps
INCLINE BENCH PRESS MAX WORK
1 Rep Max
Week 1: 3-count pause Week 2: 3-stop pause Week 3: 1-count pause on chest Week 4: 3 rep max
BACK DOWN SETS
Flat Bench Press 7 sets of 5 reps Between 60-70% of max effort (Try to go up 5 lbs each week)
*Superset with Face Pulls for 8-10 reps heavy
3 SET SUPERSET
Bench Press w/ EZ Bar: 15 reps Skullcrushers: 15 reps Banded Arrows: 15 reps
ABS
Straight Leg Lifts: 2-3 sets of 10 reps
Ab Wheels: 60 reps
WALKING LUNGES
400 meters
Day 05
Friday
LEVEL 3
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled
Farmers Carry: 3 minutes
Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
Zombie Squat Max triple
SHOULDER PUMP: 5 SET SUPERSET
Behind the Neck or Front of the Neck Press: 12-20 reps
Shrugs: 20 reps
Lateral Raises: 20 reps
ARM PUMP “PIMP Walk” QUAD-SET: 3-5 SET SUPERSET
*4 exercises total
#1 Rep Progression Hold Regular Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
#2 Barbell Skullcrushers
Super close-grip (hands almost touching forehead) for 30 reps
Drop set with 20-30 reps Band Skullcrushers
#3 Rep Progression Hold Hammer Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
#4 3-Way Straight-bar Pushdowns
60 reps 20-20-20 (close-medium-wide)
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Ab Wheels: 100 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled
Farmers Carry: 2-3 minutes
Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
Zombie Squat Max triple
SHOULDER PUMP: 4-5 SET SUPERSET
Behind the Neck or Front of the Neck Press: 12-15 reps
Shrugs: 15-20 reps
Lateral Raises: 15-20 reps
ARM PUMP “PIMP Walk” QUAD-SET: 3-4 SET SUPERSET
*4 exercises total
#1 Rep Progression Hold Regular Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5 reps
#2 Barbell Skullcrushers
Super close-grip (hands almost touching forehead) for 25 reps
Drop set with 20-25 reps Band Skullcrushers
#3 Rep Progression Hold Hammer Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5 reps
#4 3-Way Straight-bar Pushdowns
45 reps 15-15-15 (close-medium-wide)
ABS
Straight Leg Lifts: 2-3 sets of 10-15 reps
Ab Wheels: 80 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled
Farmers Carry: 2 minutes
Ankle Weight Hamstrings: 1 set 30 reps each
SHOULDER PUMP: 3-4 SET SUPERSET
Behind the Neck or Front of the Neck Press: 10-15 reps
Shrugs: 10-15 reps
Lateral Raises: 10-15 reps
ARM PUMP “PIMP Walk” QUAD-SET: 3 SET SUPERSET
*4 exercises total
#1 Rep Progression Hold Regular Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4 reps
#2 Barbell Skullcrushers
Super close-grip (hands almost touching forehead) for 20 reps
Drop set with 15-20 reps Band Skullcrushers
#3 Rep Progression Hold Hammer Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4 reps
#4 3-Way Straight-bar Pushdowns
30 reps 10-10-10 (close-medium-wide)
ABS
Straight Leg Lifts: 2 sets of 10-12 reps
Ab Wheels: 60 reps
WALKING LUNGES
400 meters
Day 06
Saturday
LEVEL 3
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled
Farmers Carry: 3 minutes
Ankle Weight Hamstrings: 1 set 50 reps each
WARMUP TRI-SET: 2 SETS
Wide-grip Pulldowns: 20 reps Rotator Cuffs: 20 reps
FLAT BENCH PIN PRESS MAX WORK
1 Rep Max
Week 1: 1 Rep max - bottom end Week 2: 3 Rep max - bottom end Week 3: 1 Rep max - bottom end against red bands Week 4: 1 Rep max - bottom end
BACK DOWN SETS ON FLAT BENCH
9 sets of 5 reps
Between 60-70% of max effort (Try to go up 5 lbs each week)
Superset with Face Pulls for 12 reps heavy
HIG REP PUMP SETS: 3-5 SET TRI-SET
EZ Bar Bench Press: 20-25 reps Rope Overhead: 20-25 reps Banded Arrows: 20-25 reps
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Ab Wheels: 100 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled
Farmers Carry: 2-3 minutes
Ankle Weight Hamstrings: 1 set 40 reps each
WARMUP TRI-SET: 1-2 SETS
Wide-grip Pulldowns: 15 reps Rotator Cuffs: 15 reps
FLAT BENCH PIN PRESS MAX WORK
1 Rep Max
Week 1: 1 Rep max - bottom end Week 2: 3 Rep max - bottom end Week 3: 1 Rep max - bottom end Week 4: 1 Rep max - bottom end
BACK DOWN SETS ON FLAT BENCH
8 sets of 5 reps
Between 60-70% of max effort (Try to go up 5 lbs each week)
Superset with Face Pulls for 10-12 reps heavy
HIG REP PUMP SETS: 3-4 SET TRI-SET
EZ Bar Bench Press: 15-20 reps Rope Overhead: 15-20 reps Banded Arrows: 15-20 reps
ABS
Straight Leg Lifts: 2-3 sets of 10-15 reps
Ab Wheels: 80 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled
Farmers Carry: 2 minutes
Ankle Weight Hamstrings: 1 set 30 reps each
WARMUP TRI-SET: 1-2 SETS
Wide-grip Pulldowns: 12 reps Rotator Cuffs: 12 reps
FLAT BENCH PIN PRESS MAX WORK
1 Rep Max
Week 1: 1 Rep max - bottom end Week 2: 3 Rep max - bottom end Week 3: 1 Rep max - bottom end Week 4: 1 Rep max - bottom end
BACK DOWN SETS ON FLAT BENCH
7 sets of 5 reps
Between 60-70% of max effort (Try to go up 5 lbs each week)
Superset with Face Pulls for 8-10 reps heavy
HIG REP PUMP SETS: 3 SET TRI-SET
EZ Bar Bench Press: 10-15 reps Rope Overhead: 10-15 reps Banded Arrows: 10-15 reps
ABS
Straight Leg Lifts: 2 sets of 10 reps
Ab Wheels: 60 reps
WALKING LUNGES
400 meters
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters