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

3-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: No Bands

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick Mat Under Plates Week 2: 1 Thick Mat Deficit Week 3: 1 Thick Mat Under Plates +Red Week 4: 1 Thick Mat Deficit +Red

 

3 SETS

GHD: 8-12 reps Ankle Weight Hamstrings: 30 reps

 

TRI-SET BACK PUMPZILLAS: 3-5 SETS

Pull-ups: To failure Medium Grip Pulldowns: 12 reps heavy Low Cable Rows: 20-30 reps

 

TRI-SET BACK PUMPZILLAS: 3-5 SETS

Chin-ups: To failure V-Bar Pulldowns: 12 reps heavy Cable 1-Arm or 1-Arm DB Rows: 30 reps

 

BICEP PUMP MONDAY BOOSTER: 3 SETS

Bicep Curl Machine: 30 reps Alternate Curls: 12-15 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 Treadmill Walk: 45 minutes on 12% incline Deadmill: 10 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

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

 

CONJUGATE DEADLIFT MAX

Week 1: 1 Thick Mat Under Plates Week 2: 1 Thick Mat Deficit Week 3: 1 Thick Mat Under Plates Week 4: 1 Thick Mat Deficit

 

2-3 SETS

GHD: 8-10 reps Ankle Weight Hamstrings: 25 reps

 

TRI-SET BACK PUMPZILLAS: 3-4 SETS

Pull-ups: To failure Medium Grip Pulldowns: 10 reps heavy Low Cable Rows: 20-25 reps

 

TRI-SET BACK PUMPZILLAS: 3-4 SETS

Chin-ups: To failure V-Bar Pulldowns: 10 reps heavy Cable 1-Arm or 1-Arm DB Rows: 25 reps

 

BICEP PUMP MONDAY BOOSTER: 2-3 SETS

Bicep Curl Machine: 25 reps Alternate Curls: 12 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 Treadmill Walk: 40 minutes on 12% incline Deadmill: 8 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

 

2-3 SETS

GHD: 8 reps Ankle Weight Hamstrings: 20 reps

 

TRI-SET BACK PUMPZILLAS: 3 SETS

Pull-ups: To failure Medium Grip Pulldowns: 8 reps heavy Low Cable Rows: 15-20 reps

 

TRI-SET BACK PUMPZILLAS: 3 SETS

Chin-ups: To failure V-Bar Pulldowns: 8 reps heavy Cable 1-Arm or 1-Arm DB Rows: 15-20 reps

 

BICEP PUMP MONDAY BOOSTER: 2 SETS

Bicep Curl Machine: 20 reps Alternate Curls: 10 reps Cable Curls: 20 reps

 

AB CIRCUIT: 3 SETS

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

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Treadmill Walk: 35 minutes on 12% incline Deadmill: 6 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

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: 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 for 10-20 reps

Week 1: 1 Chain Week 2: 2 Chain Week 3: 3 Chain Week 4: Max Bench

No chains available? Go 1-count pause, 2-count pause, 3-count pause)

 

TRI-SET CHEST PUMPZILLAS: 3-5 SETS

DB Bench Press (pick a weight): To failure Chest Flys or Dips: 12 reps heavy Band Chest Fly: 20-30 reps

 

TRI-SET CHEST PUMPZILLAS: 3-5 SETS

Push-ups: To failure Cable Crossovers: 12-15 reps Band Flys or Band Dips: 30 reps

 

TRICEP PUMP TUESDAY BOOSTER: 3 SETS

Overhead Tricep Extensions: 30 reps Barbell Skullcrushers or Bodyweight Skullcrushers: 12-15 reps Band Pushdowns: 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 Treadmill Walk: 45 minutes on 12% incline Deadmill: 10 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

 

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 for 10-20 reps

All to a Max

Week 1: 1- count pause Week 2: 2-count pause Week 3: 3-count pause Week 4: Max Bench

 

TRI-SET CHEST PUMPZILLAS: 3-4 SETS

DB Bench Press (pick a weight): To failure Chest Flys or Dips: 10 reps heavy Band Chest Fly: 20-25 reps

 

TRI-SET CHEST PUMPZILLAS: 3-4 SETS

Push-ups: To failure Cable Crossovers: 12 reps Band Flys or Band Dips: 25 reps

 

TRICEP PUMP TUESDAY BOOSTER: 2-3 SETS

Overhead Tricep Extensions: 25 reps Barbell Skullcrushers or Bodyweight Skullcrushers: 12 reps Band Pushdowns: 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 Treadmill Walk: 40 minutes on 12% incline Deadmill: 8 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: 12-15 reps Banded Rotator Cuffs: 12-15 reps Banded Press: 10 reps

 

CONJUGATE BENCH PRESS MAX

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

All to a Max

Week 1: 1- count pause Week 2: 2-count pause Week 3: 3-count pause Week 4: Max Bench

 

TRI-SET CHEST PUMPZILLAS: 3 SETS

DB Bench Press (pick a weight): To failure Chest Flys or Dips: 8 reps heavy Band Chest Fly: 15-20 reps

 

TRI-SET CHEST PUMPZILLAS: 3 SETS

Push—ups: To failure Cable Crossovers: 10 reps Band Flys or Band Dips: 20 reps

 

TRICEP PUMP TUESDAY BOOSTER: 2 SETS

Overhead Tricep Extensions: 20 reps Barbell Skullcrushers or Bodyweight Skullcrushers: 10 reps Band Pushdowns: 20 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 Treadmill Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 4 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: 1 REP MAXES Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: No Bands

 

LOW BACK EXTENSIONS: 3-5 SETS

12 reps going up in plates each set

 

3 SETS EACH

Safety Bar Good Mornings: 6-12 reps Drop Set Band Good Mornings: 25 reps

 

3 SETS EACH

High Rep Stiff Leg Deadlifts: 15-20 reps Ankle Weight Hamstrings: 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 Treadmill Walk: 45 minutes on 12% incline Deadmill: 10 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

1 REP MAXES Week 1: 1-second pause Week 2: 2-second pause Week 3: 3-second pause Week 4: No Bands

 

LOW BACK EXTENSIONS: 3-4 SETS

10 reps going up in plates each set

 

2-3 SETS EACH

Safety Bar Good Mornings: 6-10 reps Drop Set Band Good Mornings: 20 reps

 

2-3 SETS EACH

High Rep Stiff Leg Deadlifts: 12-15 reps Ankle Weight Hamstrings: 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 Treadmill Walk: 40 minutes on 12% incline Deadmill: 8 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

 

LOW BACK EXTENSIONS: 3 SETS

8-10 reps going up in plates each set

 

2-3 SETS EACH

Safety Bar Good Mornings: 6-8 reps Drop Set Band Good Mornings: 15 reps

 

2-3 SETS EACH

High Rep Stiff Leg Deadlifts: 10-12 reps Ankle Weight Hamstrings: 20 reps

 

AB CIRCUIT: 3 SETS

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

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Treadmill Walk: 35 minutes on 12% incline Deadmill: 6 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 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: No Bands

 

UPPER BACK BAND WARMUP: 2-3 SETS

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

 

5 SET SUPERSET

Incline Barbell Bench Press: 8 reps, then drop set 20 reps

Wide-grip Pull-ups: 5-8 reps, then drop-set of 20 Pulldowns

 

5 SET SUPERSET

Flat Dumbbell Bench Press: 8 reps, then drop set 20 reps

Seated Rows: 8 reps, then drop set 20 reps

 

OLD SCHOOL MEAT & POTATOES: 3 SET TRI-SET

Dumbell Pullovers: 15 reps Dips: 15 reps Banded Dips: 30 reps

 

OLD SCHOOL PUMP: 3 SET TRI-SET

Cable Crossovers: 20 reps Chest Flys: 20 reps Banded Flys: 20 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 Treadmill Walk: 45 minutes on 12% incline Deadmill: 10 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 pause to a Max 3, 3, 3, 1, 1, 1 reps

 

UPPER BACK BAND WARMUP: 2-3 SETS

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

 

4-5 SET SUPERSET

Incline Barbell Bench Press: 6 reps, then drop set 15 reps

Wide-grip Pull-ups: 5-6 reps, then drop-set of 15 Pulldowns

 

4-5 SET SUPERSET

Flat Dumbbell Bench Press: 6 reps, then drop set 15 reps

Seated Rows: 6 reps, then drop set 15 reps

 

OLD SCHOOL MEAT & POTATOES: 2-3 SET TRI-SET

Dumbell Pullovers: 12 reps Dips: 12 reps Banded Dips: 25 reps

 

OLD SCHOOL PUMP: 2-3 SET TRI-SET

Cable Crossovers: 15 reps Chest Flys: 15 reps Banded Flys: 15 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 Treadmill Walk: 40 minutes on 12% incline Deadmill: 8 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

 

3-4 SET SUPERSET

Incline Barbell Bench Press: 5 reps, then drop set 10 reps

Wide-grip Pull-ups: 5 reps, then drop-set of 10 Pulldowns

 

3-4 SET SUPERSET

Flat Dumbbell Bench Press: 5 reps, then drop set 10 reps

Seated Rows: 5 reps, then drop set 10 reps

 

OLD SCHOOL MEAT & POTATOES: 2-3 SET TRI-SET

Dumbell Pullovers: 8-10 reps Dips: 8-10 reps Banded Dips: 20 reps

 

OLD SCHOOL PUMP: 2-3 SET TRI-SET

Cable Crossovers: 10 reps Chest Flys: 10 reps Banded Flys: 10 reps

 

AB CIRCUIT: 3 SETS

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

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Treadmill Walk: 35 minutes on 12% incline Deadmill: 6 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 INSANITY: 3-5 SETS

Regular & Hammer Rep Progression Curls: 6 reps

Incline Dumbbell Curls: 8-12 reps

Alternate Dumbell Curls: 8-12 reps

Bicep Machine: 30 reps

 

TRICEP INSANITY: 3-5 SETS

Barbell Skullcrusher (nose & forehead) Rep Progression: 6 reps

Heavy Straight Bar Pushdowns: 15 reps

Bodyweight Skullcrushers: 8-12 reps

Overhead Cable Extensions or Band Pushdowns: 30 reps

 

SHOULDER INSANITY: 3-5 SETS

Lateral & Front Raises Rep Progression: 6 reps

DB Military Press: 12-15 reps

Arnold Press: 12 reps

Cable or Band Laterals: 25 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 Treadmill Walk: 45 minutes on 12% incline Deadmill: 10 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 INSANITY: 3-4 SETS

Regular & Hammer Rep Progression Curls: 5 reps

Incline Dumbbell Curls: 8-10 reps

Alternate Dumbell Curls: 8-10 reps

Bicep Machine: 25 reps

 

TRICEP INSANITY: 3-4 SETS

Barbell Skullcrusher (nose & forehead) Rep Progression: 5 reps

Heavy Straight Bar Pushdowns: 12 reps

Bodyweight Skullcrushers: 8-10 reps

Overhead Cable Extensions or Band Pushdowns: 25 reps

 

SHOULDER INSANITY: 3-4 SETS

Lateral & Front Raises Rep Progression: 5 reps

DB Military Press: 12 reps

Arnold Press: 10 reps

Cable or Band Laterals: 20 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 Treadmill Walk: 40 minutes on 12% incline Deadmill: 8 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 INSANITY: 3 SETS

Regular & Hammer Rep Progression Curls: 4-5 reps

Incline Dumbbell Curls: 8 reps

Alternate Dumbell Curls: 8 reps

Bicep Machine: 20 reps

 

TRICEP INSANITY: 3 SETS

Barbell Skullcrusher (nose & forehead) Rep Progression: 4-5 reps

Heavy Straight Bar Pushdowns: 10 reps

Bodyweight Skullcrushers: 8 reps

Overhead Cable Extensions or Band Pushdowns: 20 reps

 

SHOULDER INSANITY: 3 SETS

Lateral & Front Raises Rep Progression: 4-5 reps

DB Military Press: 10 reps

Arnold Press: 8 reps

Cable or Band Laterals: 15 reps

 

AB CIRCUIT: 3 SETS

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

 

GPP CONDITIONING

Walking Lunges: 400 meters

OR

Cory’s Busy Diet Conditioning Treadmill Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 3 minutes