Day 01
Monday
LEVEL 3
WARMUP
Change order each time
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps
FRONT SQUAT
3-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE
Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black 1 Red Week 4: No bands
CONJUGATE DEADLIFT MAX
Week 1: Rack Pull Week 2: One thick mat under plates Week 3: One thick mat deficit Week 4: Off floor thru reds
HAMSTRINGS: 3-5 SETS
GHD, Hammy strap or Good Mornings: 5-10 reps
Ankle Weight Hamstrings: 30 reps
Low back: 12-15 reps
WIDE & THICK BACK: 3-5 SET SUPERSET
Wide Grip Pull-ups: To failure Bent Over Rows: 8-12 reps
3-5 SET SUPERSET
Wide Grip Seated Rows: 8-12 reps 1 Arm Pulldowns: 12 reps each
3 SET SUPERSET
Wide Grip Pulldowns (3 count pause at bottom): 8 reps 1 Arm Cable Rows: 20 reps each
AB CIRCUIT: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps
LEVEL 2
WARMUP
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 Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
FRONT SQUAT
3-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Rack Pull Week 2: One thick mat under plates Week 3: One thick mat deficit Week 4: Off floor
HAMSTRINGS: 3-4 SETS
GHD, Hammy strap or Good Mornings: 5-8 reps
Ankle Weight Hamstrings: 25 reps
Low back: 12 reps
WIDE & THICK BACK: 3-4 SET SUPERSET
Wide Grip Pull-ups: To failure Bent Over Rows: 8-10 reps
3-4 SET SUPERSET
Wide Grip Seated Rows: 8-10 reps 1 Arm Pulldowns: 10 reps each
2-3 SET SUPERSET
Wide Grip Pulldowns (3 count pause at bottom): 6 reps 1 Arm Cable Rows: 15 reps each
AB CIRCUIT: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 15-20 reps Weighted Crunches: 15-20 reps
LEVEL 1
WARMUP
Change order each time
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
HAMSTRINGS: 3 SETS
GHD, Hammy strap or Good Mornings: 5-8 reps
Ankle Weight Hamstrings: 20 reps
Low back: 10-12 reps
WIDE & THICK BACK: 3 SET SUPERSET
Wide Grip Pull-ups: To failure Bent Over Rows: 8 reps
3 SET SUPERSET
Wide Grip Seated Rows: 8 reps 1 Arm Pulldowns: 8 reps each
2 SET SUPERSET
Wide Grip Pulldowns (3 count pause at bottom): 6 reps 1 Arm Cable Rows: 12 reps each
AB CIRCUIT: 3 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 12-15 reps Weighted Crunches: 12-15 reps
Day 02
Tuesday
LEVEL 3
WARMUP
Change order each time
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 1 Black 3 Red
WARMUP: 2-3 SETS
Banded Arrows: 20 reps Rotator Cuff: 20 reps V-Bar Pulldowns: 20 reps
CONJUGATE BARBELL BENCH
Week 1: 5-count pause Week 2: 3-count pause Week 3: Touch 'N Go (speciality bar if available) Week 4: Close Grip (speciality bar if available)
DUMBBELL BACK DOWNS (1970's STYLE)
9 sets of 5-8 reps
DB Flat Bench
Superset with:
Dumbbell Pullovers: 8-12 reps
5 TOTAL SETS
Westside Dumbbell Rollbacks: 8 reps
Banded Arrows: 20 reps
Work up as heavy as possible
OR
Barbell Skullcrushers w/ bands
Work up to a max single, then take off bands and work up to another heavy set of 1-5 reps
*Superset each with Banded Arrows for 20 reps
AB CIRCUIT: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Weighted Crunches: 20 reps
LEVEL 2
WARMUP
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 Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
WARMUP: 2-3 SETS
Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps
CONJUGATE BARBELL BENCH
Week 1: 5-count pause Week 2: 3-count pause Week 3: Touch 'N Go Week 4: Close Grip
DUMBBELL BACK DOWNS (1970's STYLE)
8 sets of 5-8 reps
DB Flat Bench
Superset with:
Dumbbell Pullovers: 8-10 reps
4-5 TOTAL SETS
Westside Dumbbell Rollbacks: 8 reps
Banded Arrows: 15 reps
Work up as heavy as possible
OR
Barbell Skullcrushers
Work up to a max single
*Superset each with Banded Arrows for 15-20 reps
AB CIRCUIT: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Weighted Crunches: 15-20 reps
LEVEL 1
WARMUP
Change order each time
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP: 2 SETS
Banded Arrows: 12 reps Rotator Cuff: 12 reps V-Bar Pulldowns: 12 reps
CONJUGATE BARBELL BENCH
Week 1: 5-count pause Week 2: 3-count pause Week 3: Touch 'N Go Week 4: Close Grip
DUMBBELL BACK DOWNS (1970's STYLE)
7 sets of 5-6 reps
DB Flat Bench
Superset with:
Dumbbell Pullovers: 8 reps
3-4 TOTAL SETS
Westside Dumbbell Rollbacks: 8 reps
Banded Arrows: 12 reps
Work up as heavy as possible
OR
Barbell Skullcrushers
Work up to a max single
*Superset each with Banded Arrows for 10-15 reps
AB CIRCUIT: 3 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Weighted Crunches: 12-15 reps
Day 03
Wednesday
LEVEL 3
WARMUP
Change order each time
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps
BACK SQUAT MAX EFFORT WORK
1-count pause to a Max
BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black 1 Red Week 4: No bands
5 TOTAL SETS
Split Squats: 5 reps DB Stiff Leg Deadlifts: 15 reps
HAMSTRINGS: 3-5 TOTAL SETS
GHD, Hammy Strap or Good Mornings: 5-10 reps
Ankle Weight Hamstrings: 20 reps
Low back: 10-15 reps heavy
AB CIRCUIT: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Weighted Crunches: 20 reps
LEVEL 2
WARMUP
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 Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
BACK SQUAT MAX EFFORT WORK
1-count pause to a Max
4-5 TOTAL SETS
Split Squats: 5 reps DB Stiff Leg Deadlifts: 12 reps
HAMSTRINGS: 3-4 TOTAL SETS
GHD, Hammy Strap or Good Mornings: 5-8 reps
Ankle Weight Hamstrings: 15-20 reps
Low back: 10 reps heavy
AB CIRCUIT: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Weighted Crunches: 15-20 reps
LEVEL 1
WARMUP
Change order each time
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
3-4 TOTAL SETS
Split Squats: 5 reps DB Stiff Leg Deadlifts: 8-10 reps
HAMSTRINGS: 3 TOTAL SETS
GHD, Hammy Strap or Good Mornings: 5-6 reps
Ankle Weight Hamstrings: 10-15 reps
Low back: 8 reps heavy
AB CIRCUIT: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps Weighted Crunches: 12 reps
Day 04
Thursday
LEVEL 3
WARMUP
Change order each time
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps
SPEED FRONT SQUAT
8 sets of 2 reps Gotta be fast
BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black 1 Red Week 4: No bands
CLEANS
8 sets of 2 reps Gotta be fast
Week 1: Hang Clean - above knee Week 2: Clean - from one bumper plate Week 3: Clean - from floor Week 4: Hang Clean - max effort
JUMPS
Week 1: Max jump holding 8 lbs - no step Week 2: Max jump holding 12 lbs - no step Week 3: Max jump holding 15 lbs - no step Week 4: Max jump with 3 lb ankle weights - one step
STRAIGHT LEG LIFTS
4 sets of 10-20 reps
KNEE-UPS
4 sets of 10-20 reps
LOW BACK EXTENSIONS
5 minutes
LEVEL 2
WARMUP
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 Low Back Extensions: 2 sets 15 reps 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: Hang Clean - above knee Week 2: Clean - from one bumper plate Week 3: Clean - from floor Week 4: Hang Clean - max effort
JUMPS
Week 1: Max jump holding no weight - no step Week 2: Max jump holding 5 lbs - no step Week 3: Max jump holding 8 lbs - no step Week 4: Max jump with 3 lb ankle weights - one step
STRAIGHT LEG LIFTS
3 sets of 10-15 reps
KNEE-UPS
3 sets of 10-15 reps
LOW BACK EXTENSIONS
4 minutes
LEVEL 1
WARMUP
Change order each time
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps 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: Hang Clean - above knee Week 2: Clean - from one bumper plate Week 3: Clean - from floor Week 4: Hang Clean - max effort
JUMPS
Week 1: Max jump holding no weight - no step Week 2: Max jump holding 3 lbs - no step Week 3: Max jump holding 5 lbs - no step Week 4: Max jump with 3 lb ankle weights - one step
STRAIGHT LEG LIFTS
3 sets of 10 reps
KNEE-UPS
3 sets of 10 reps
LOW BACK EXTENSIONS
3 minutes
Day 05
Friday
LEVEL 3
WARMUP
Change order each time
Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps
MINI GAUNTLET FOR BUSY GYM: 5 SETS
EZ Bar Bicep Curls: 15 reps EZ Bar Skullcrushers (nose & forehead): 20 reps each Reverse Curls: 15 reps Overhead French Press: 20 reps Wrist Curls: 15 reps
1 minute rest after all 6 exercises
MINI GAUNTLET FOR BUSY GYM (ALL DUMBBELLS): 5 SETS
Alternating DB Curls: 15 reps Dumbbell Rollbacks: 20 reps Alternating DB Hammer Curls: 15 reps Tricep Kickbacks: 20 reps Wrist Curls: 15 reps
1 minute rest after all 6 exercises
OG one if your situation allows
OR do 1 set of each one!!
AB CIRCUIT: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps
LEVEL 2
WARMUP
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 Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
MINI GAUNTLET FOR BUSY GYM: 4-5 SETS
EZ Bar Bicep Curls: 12 reps EZ Bar Skullcrushers (nose & forehead): 15-20 reps each Reverse Curls: 12 reps Overhead French Press: 15-20 reps Wrist Curls: 12 reps
1 minute rest after all 6 exercises
MINI GAUNTLET FOR BUSY GYM (ALL DUMBBELLS): 4-5 SETS
Alternating DB Curls: 12 reps Dumbbell Rollbacks: 15-20 reps Alternating DB Hammer Curls: 12 reps Tricep Kickbacks: 15-20 reps Wrist Curls: 12 reps
1 minute rest after all 6 exercises
OG one if your situation allows
OR do 1 set of each one!!
AB CIRCUIT: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps
LEVEL 1
WARMUP
Change order each time
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
MINI GAUNTLET FOR BUSY GYM: 3-4 SETS
EZ Bar Bicep Curls: 10 reps EZ Bar Skullcrushers (nose & forehead): 12 reps each Reverse Curls: 10 reps Overhead French Press: 12 reps Wrist Curls: 10 reps
1 minute rest after all 6 exercises
MINI GAUNTLET FOR BUSY GYM (ALL DUMBBELLS): 3-4 SETS
Alternating DB Curls: 10 reps Dumbbell Rollbacks: 12 reps Alternating DB Hammer Curls: 10 reps Tricep Kickbacks: 12 reps Wrist Curls: 10 reps
1 minute rest after all 6 exercises
OG one if your situation allows
OR do 1 set of each one!!
AB CIRCUIT: 3 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps
Day 06
Saturday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters