LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes 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: 1 Black Week 2: 1 Black, 1 Red Week 3: 1 Black, 2 Reds Week 4: Speciality Bar, No Bands

 

CONJUGATE DEADLIFT MAX

All to a Max

Week 1: Orange micro band Week 2: Deficit - 1 Thin Mat + Red Band Week 3: Deficit - 1 Thin Mat + Black Band Week 4: Black & Orange Micro Band

 

3 SETS EACH

GHD: 8-12 reps Low Back Extensions: 8-12 reps

 

5 SET BACK SUPERSET

V-bar Pulldowns: 8-12 reps Low Cable Rows: 20-30 reps

 

5 SET BACK SUPERSET

1-Arm Row or 1-Arm Cable Rows: 8-12 reps Wide Grip High Rep Pulldowns: 30 reps

 

CHIN-UPS

50-100 reps Use band if needed

 

MINI BICEP GAUNTLET: 3 SETS

Rep Progression DB Curls: 6 reps each Regular & Hammer

Bicep Curl Machine: 30 reps

Cable Curls: 30 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes 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

All to a Max

Week 1: Off floor Week 2: Deficit - 1 Thin Mat Week 3: Deficit - 1 Thin Mat Week 4: Off floor

 

2-3 SETS EACH

GHD: 8-10 reps Low Back Extensions: 8-10 reps

 

4-5 SET BACK SUPERSET

V-bar Pulldowns: 8-10 reps Low Cable Rows: 20-25 reps

 

4-5 SET BACK SUPERSET

1-Arm Row or 1-Arm Cable Rows: 8-10 reps Wide Grip High Rep Pulldowns: 25 reps

 

CHIN-UPS

50-80 reps Use band if needed

 

MINI BICEP GAUNTLET: 2-3 SETS

Rep Progression DB Curls: 5 reps each Regular & Hammer

Bicep Curl Machine: 25 reps

Cable Curls: 25 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 40 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

2 SETS EACH

GHD: 8-10 reps Low Back Extensions: 8-10 reps

 

3-4 SET BACK SUPERSET

V-bar Pulldowns: 8-10 reps Low Cable Rows: 15-20 reps

 

3-4 SET BACK SUPERSET

1-Arm Row or 1-Arm Cable Rows: 8 reps Wide Grip High Rep Pulldowns: 20 reps

 

CHIN-UPS

50-60 reps Use band if needed

 

MINI BICEP GAUNTLET: 2 SETS

Rep Progression DB Curls: 4-5 reps each Regular & Hammer

Bicep Curl Machine: 20 reps

Cable Curls: 20 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15-20 reps Ab Wheels: 10 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 30 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

LEVEL 3

WARMUP

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

 

FRONT SQUAT

2-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 Reds Week 4: No Bands

 

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps

 

CONJUGATE BENCH PRESS MAX

Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: Orange micro band Week 2: 2 Orange micro band Week 3: 3 Orange micro band Week 4: Speciality bar max, no bands

 

3-5 SET SUPERSET

Incline Dumbbell Bench Press: 8-12 reps Flat Chest Fly: 20 reps

 

3 SETS OF BAND FLYS FOR PUMP TOWN

Top Angle: 20-30 reps Bottom Angle: 20-30 reps

 

TRICEP GAUNTLET: 3-5 SETS

Straight Bar Skullcrushers: 25 reps DB or Cable Overhead Extensions: 25 reps Straight Bar Pushdowns: 20 regular, 20 1/4

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

UPPER BACK BAND WARMUP: 2 SETS

Banded Arrows: 15-20 reps Banded Rotator Cuffs: 15-20 reps Banded Press: 10-15 reps

 

CONJUGATE BENCH PRESS MAX

Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: 1-count pause to a max Week 2: 2-count pause to a max Week 3: 3-count pause to a max Week 4: Speciality bar or close-grip max, no bands

 

3-4 SET SUPERSET

Incline Dumbbell Bench Press: 8-10 reps Flat Chest Fly: 15-20 reps

 

2-3 SETS OF BAND FLYS FOR PUMP TOWN

Top Angle: 20-25 reps Bottom Angle: 20-25 reps

 

TRICEP GAUNTLET: 3-4 SETS

Straight Bar Skullcrushers: 20 reps DB or Cable Overhead Extensions: 20 reps Straight Bar Pushdowns: 15 regular, 15 1/4

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

UPPER BACK BAND WARMUP: 2 SETS

Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10-12 reps

 

CONJUGATE BENCH PRESS MAX

Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: 1-count pause to a max Week 2: 2-count pause to a max Week 3: 3-count pause to a max Week 4: Speciality bar max or close-grip max, no bands

 

3 SET SUPERSET

Incline Dumbbell Bench Press: 8 reps Flat Chest Fly: 15 reps

 

2 SETS OF BAND FLYS FOR PUMP TOWN

Top Angle: 20 reps Bottom Angle: 20 reps

 

TRICEP GAUNTLET: 3 SETS

Straight Bar Skullcrushers: 15 reps DB or Cable Overhead Extensions: 15 reps Straight Bar Pushdowns: 12 regular, 12 1/4

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15-20 reps Ab Wheels: 10-12 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

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

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 1 Black to a 2 Rep Max Week 2: 1 Black 1 Red to a 2 Rep Max Week 3: 1 Black, 2 Reds to a 1 Rep Max Week 4: Specialty Bar Max, no bands

 

3-5 SET SUPERSET

Safety Bar Good Morning: 6-12 reps High Rep Stiff Leg Deadlifts: 15-20 reps

 

3 SET SUPERSET

Heavy Weighted Abs (ankle weight knee-ups or heavy cable crunches): 12-15 reps

Low Back Extensions: 12-15 reps

OR

CONJUGATE BOX JUMPS

Week 1: Bound side to side 2x, then 1 Step jump max Week 2: Standing no step with ankle weights Week 3: Depth jump max from 12-20 inches Week 4: Max Box Jump - get up

 

3 SET TRI-SET

Weighted GHD: 5-8 reps Ankle Weight Hamstrings: 30 reps Low Back Extensions: 20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 1-count pause to a max Week 2: 2-count pause to a max Week 3: 3-count pause to a max Week 4: Specialty Bar or whatever you have Max, no bands

 

3-4 SET SUPERSET

Safety Bar Good Morning: 6-10 reps High Rep Stiff Leg Deadlifts: 15 reps

 

2-3 SET SUPERSET

Heavy Weighted Abs (ankle weight knee-ups or heavy cable crunches): 12 reps

Low Back Extensions: 12 reps

OR

CONJUGATE BOX JUMPS

Week 1: Bound side to side 2x, then 1 Step jump max Week 2: Standing no step with ankle weights Week 3: Depth jump max from 12-20 inches Week 4: Max Box Jump - get up

 

2-3 SET TRI-SET

Weighted GHD: 5-6 reps Ankle Weight Hamstrings: 25 reps Low Back Extensions: 15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

3 SET SUPERSET

Safety Bar Good Morning: 6-8 reps High Rep Stiff Leg Deadlifts: 12 reps

 

2 SET SUPERSET

Heavy Weighted Abs (ankle weight knee-ups or heavy cable crunches): 10 reps

Low Back Extensions: 10 reps

OR

CONJUGATE BOX JUMPS

Week 1: Bound side to side 2x, then 1 Step jump max Week 2: Standing no step with ankle weights Week 3: Depth jump max from 12-20 inches Week 4: Max Box Jump - get up

 

2 SET TRI-SET

Weighted GHD: 5-6 reps Ankle Weight Hamstrings: 20 reps Low Back Extensions: 12-15 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

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

 

FRONT SQUAT

No count pause to a sub max rep (Leave 1 or 2 reps in the tank) 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 1 Black, 1 Red Week 3: 1 Black, 2 Reds Week 4: No Bands

 

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps

 

5-6 SET SUPERSET

Ultra Wide High Rep Pulldowns: 20 reps

OR

Or 10-20 Pull-ups (up to you)

Incline Barbell Bench Press (high touch point): 20 reps

Then drop-set to Dumbbell Incline Bench for 20 reps

 

5-6 SET SUPERSET

Illegally Wide Grip Bench Press: 20 reps

Then drop set Dumbbell Flat Bench Press: 20 reps Seated Rows or Low Cable Rows: 20 reps

 

BAND FLY & PRESS PUMP WORK: 3-5 SETS

Band Fly (top angle): 20 reps Flys: 10-20 reps with press

Band Fly (bottom angle): 20 reps Flys: 10-20 with press

 

EXTRA DIP & PRESS WORK: 2-3 SETS

Banded Dips: 20 reps Presses: 10-20 reps

 

BANDED ARROWS

100 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

No count pause to a sub max rep (Leave 1 or 2 reps in the tank) 3, 3, 3, 1, 1, 1 reps

 

UPPER BACK BAND WARMUP: 2 SETS

Banded Arrows: 15-20 reps Banded Rotator Cuffs: 15-20 reps Banded Press: 10-15 reps

 

4-5 SET SUPERSET

Ultra Wide High Rep Pulldowns: 15-20 reps

OR

Or 10-15 Pull-ups (up to you)

Incline Barbell Bench Press (high touch point): 15-20 reps

Then drop-set to Dumbbell Incline Bench for 15-20 reps

 

4-5 SET SUPERSET

Illegally Wide Grip Bench Press: 15-20 reps

Then drop set Dumbbell Flat Bench Press: 15-20 reps Seated Rows or Low Cable Rows: 15-20 reps

 

BAND FLY & PRESS PUMP WORK: 3-4 SETS

Band Fly (top angle): 15-20 reps Flys: 10-15 reps with press

Band Fly (bottom angle): 15-20 reps Flys: 10-15 with press

 

EXTRA DIP & PRESS WORK: 2 SETS

Banded Dips: 15 reps Presses: 10-15 reps

 

BANDED ARROWS

80 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 40 minutes Deadmill: 4 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

UPPER BACK BAND WARMUP: 2 SETS

Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10 reps

 

3-4 SET SUPERSET

Ultra Wide High Rep Pulldowns: 15 reps

OR

Or 10 Pull-ups (up to you)

Incline Barbell Bench Press (high touch point): 15 reps

Then drop-set to Dumbbell Incline Bench for 15 reps

 

3-4 SET SUPERSET

Illegally Wide Grip Bench Press: 15 reps

Then drop set Dumbbell Flat Bench Press: 15 reps Seated Rows or Low Cable Rows: 15 reps

 

BAND FLY & PRESS PUMP WORK: 2-3 SETS

Band Fly (top angle): 15 reps Flys: 10-12 reps with press

Band Fly (bottom angle): 15 reps Flys: 10 with press

 

EXTRA DIP & PRESS WORK: 2 SETS

Banded Dips: 12 reps Presses: 12 reps

 

BANDED ARROWS

60 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15-20 reps Ab Wheels: 10-12 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 30 minutes Deadmill: 3 minutes Jump Rope: 3 minutes

LEVEL 3

WARMUP

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

 

FRONT SQUAT

No bands Wrap up, belt, max effort

 

BICEP RIDICULOUSNESS: 3-5 SET CIRCUIT

Regular & Hammer Rep Progression Curls: 6 reps

Bicep Machine: 30 reps

Incline Dumbbell Curls: 8-12 reps (5 count twist after 8 reps)

EZ Barbell Curls: 30 reps

 

TRICEP RIDICULOUSNESS: 3-5 SET CIRCUIT

Rope Pushdowns: 20 regular, 20 bottom 1/2, 20 single arm reps

Seated Overhead V-bar Extensions: 20 reps

Heavy Straight Bar Skullcrushers: 12-20 reps

Single Arm Undergrip Pushdowns: 20 reps

 

SHOULDER RIDICULOUSNESS: 3-5 SET CIRCUIT

Lateral Raises: 20 reps Arnold Full Frontals: 12 reps Banded or DB Arrows: 20 reps DB Military Press: 12-15 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

No bands Wrap up, belt, max effort

 

BICEP RIDICULOUSNESS: 3-4 SET CIRCUIT

Regular & Hammer Rep Progression Curls: 5 reps

Bicep Machine: 25 reps

Incline Dumbbell Curls: 8-10 reps (5 count twist after 8 reps)

EZ Barbell Curls: 25 reps

 

TRICEP RIDICULOUSNESS: 3-4 SET CIRCUIT

Rope Pushdowns: 15 regular, 15 bottom 1/2, 15 single arm reps

Seated Overhead V-bar Extensions: 15 reps

Heavy Straight Bar Skullcrushers: 12-15 reps

Single Arm Undergrip Pushdowns: 15 reps

 

SHOULDER RIDICULOUSNESS: 3-4 SET CIRCUIT

Lateral Raises: 15 reps Arnold Full Frontals: 10-12 reps Banded or DB Arrows: 15 reps DB Military Press: 12 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 40 minutes Deadmill: 4 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

BICEP RIDICULOUSNESS: 3 SET CIRCUIT

Regular & Hammer Rep Progression Curls: 4-5 reps

Bicep Machine: 20 reps

Incline Dumbbell Curls: 8 reps (5 count twist after 8 reps)

EZ Barbell Curls: 20 reps

 

TRICEP RIDICULOUSNESS: 3 SET CIRCUIT

Rope Pushdowns: 12 regular, 12 bottom 1/2, 12 single arm reps

Seated Overhead V-bar Extensions: 12 reps

Heavy Straight Bar Skullcrushers: 12 reps

Single Arm Undergrip Pushdowns: 12 reps

 

SHOULDER RIDICULOUSNESS: 3 SET CIRCUIT

Lateral Raises: 12 reps Arnold Full Frontals: 10 reps Banded or DB Arrows: 12 reps DB Military Press: 10 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 30 minutes Deadmill: 3 minutes Jump Rope: 3 minutes

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes

GPP CONDITIONING

Walking Lunges: 400-800 meters

OR

Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 minutes Jump Rope: 5 minutes