Day 01
Monday
LEVEL 3
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Stiff Leg Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING: 3 MINUTES
Push-ups: Max Reps
TIME FRAME TRAINING: 3 MINUTES
Pull-ups: Max Reps (if available)
REP PROGRESSION: 3 SETS
2-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Regular & palms facing
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest for 10 sets total
Flat Chest Flys: 10 reps
Chest-supported Double Arm Dumbbell Rows: 10 reps
100 REP EXPLOSION: 1 ARM ROWS
100 reps per arm
Rule is you can’t switch to other arm till 100 reps is complete. Don't put them down.
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 2
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2-3 minutes Weighted Bicycle Crunches: Max Reps in 45 seconds Stiff Leg Deadlifts: Max Reps in 2-3 minutes Supermans: Max Reps in 90 seconds
TIME FRAME TRAINING: 2-3 MINUTES
Push-ups: Max Reps
TIME FRAME TRAINING: 2-3 MINUTES
Pull-ups: Max Reps (if available)
REP PROGRESSION: 2-3 SETS
2-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 5 reps
Regular & palms facing
GERMAN VOLUME TRAINING
Superset 10-15 reps of both exercises, then 10 seconds rest for 9 sets total
Flat Chest Flys: 8-10 reps
Chest-supported Double Arm Dumbbell Rows: 8-10 reps
90 REP EXPLOSION: 1 ARM ROWS
90 reps per arm
Rule is you can’t switch to other arm till 90 reps is complete. Don't put them down.
CORE: TIME FRAME TRAINING
Stick Twist: 2-3 minutes
Advanced: GVT Ab Wheels: 8 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 2 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 1
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2 minutes Weighted Bicycle Crunches: Max Reps in 30 seconds Stiff Leg Deadlifts: Max Reps in 2 minutes Supermans: Max Reps in 1 minute
TIME FRAME TRAINING: 1-2 MINUTES
Push-ups: Max Reps
TIME FRAME TRAINING: 1-2 MINUTES
Pull-ups: Max Reps (if available)
REP PROGRESSION: 1-2 SETS
2-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 4 reps
Regular & palms facing
GERMAN VOLUME TRAINING
Superset 10 reps of both exercises, then 10 seconds rest for 8 sets total
Flat Chest Flys: 8 reps
Chest-supported Double Arm Dumbbell Rows: 8 reps
80 REP EXPLOSION: 1 ARM ROWS
80 reps per arm
Rule is you can’t switch to other arm till 90 reps is complete. Don't put them down.
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 1 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 02
Tuesday
LEVEL 3
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Stiff Leg Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING: 3 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING: 3 MINUTES
Bicep Curls: Max Reps
TIME FRAME TRAINING: 3 MINUTES
Pushdowns or DB Skullcrushers: Max Reps
4-WAY 20’s: 3 SETS
Regular Curls – Elbows Out + Regular Curls + Hammer Curls – Elbows Out + Hammer Curls
4-WAY 20’s: 3 SETS
DB Skullcrushers – To the Nose + DB Rollbacks + Elbows Out Press + Elbows Out Neck Press
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Lateral Raise & Frontal Raise
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 2
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2-3 minutes Weighted Bicycle Crunches: Max Reps in 45 seconds Stiff Leg Deadlifts: Max Reps in 2-3 minutes Supermans: Max Reps in 90 seconds
TIME FRAME TRAINING: 2-3 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING: 2-3 MINUTES
Bicep Curls: Max Reps
TIME FRAME TRAINING: 2-3 MINUTES
Pushdowns or DB Skullcrushers: Max Reps
4-WAY 20’s: 2-3 SETS
Regular Curls – Elbows Out + Regular Curls + Hammer Curls – Elbows Out + Hammer Curls
4-WAY 20’s: 3 SETS
DB Skullcrushers – To the Nose + DB Rollbacks + Elbows Out Press + Elbows Out Neck Press
REP PROGRESSION: 2-3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5 reps Lateral Raise & Frontal Raise
CORE: TIME FRAME TRAINING
Stick Twist: 2-3 minutes
Advanced: GVT Ab Wheels: 8 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 2 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 1
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2 minutes Weighted Bicycle Crunches: Max Reps in 30 seconds Stiff Leg Deadlifts: Max Reps in 2 minutes Supermans: Max Reps in 1 minute
TIME FRAME TRAINING: 2 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bicep Curls: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Pushdowns or DB Skullcrushers: Max Reps
4-WAY 20’s: 2 SETS
Regular Curls – Elbows Out + Regular Curls + Hammer Curls – Elbows Out + Hammer Curls
4-WAY 20’s: 2 SETS
DB Skullcrushers – To the Nose + DB Rollbacks + Elbows Out Press + Elbows Out Neck Press
REP PROGRESSION: 2 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 4 reps Lateral Raise & Frontal Raise
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 1 minute
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 03
Wednesday
LEVEL 3
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Stiff Leg Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING
Body Squats 100-250 reps for time (depends on level)
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest for 10 sets
Hamstring Curls OR Stiff Leg Deadlifts: 10-20 reps Calf Raises: 10-20 reps
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 2
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2-3 minutes Weighted Bicycle Crunches: Max Reps in 45 seconds Stiff Leg Deadlifts: Max Reps in 2-3 minutes Supermans: Max Reps in 90 seconds
TIME FRAME TRAINING
Body Squats 100-200 reps for time (depends on level)
GERMAN VOLUME TRAINING
Superset 10-15 reps of both exercises, then 10 seconds rest for 10 sets
Hamstring Curls OR Stiff Leg Deadlifts: 10-15 reps Calf Raises: 10-15 reps
CORE: TIME FRAME TRAINING
Stick Twist: 2-3 minutes
Advanced: GVT Ab Wheels: 8 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 2 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 1
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2 minutes Weighted Bicycle Crunches: Max Reps in 30 seconds Stiff Leg Deadlifts: Max Reps in 2 minutes Supermans: Max Reps in 1 minute
TIME FRAME TRAINING
Body Squats 100-150 reps for time (depends on level)
GERMAN VOLUME TRAINING
Superset 10 reps of both exercises, then 10 seconds rest for 10 sets
Hamstring Curls OR Stiff Leg Deadlifts: 10 reps Calf Raises: 10 reps
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 1 minute
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 04
Thursday
LEVEL 3
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Stiff Leg Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest for 10 sets
Incline Bench Press: 20 reps
Bodyweight Rows or Pull-ups: 10 reps
TIME FRAME TRAINING: 2 MINUTES
Double Arm Rows: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly: Max Reps
3-WAY 20’s: 3 SETS
DB Bench Press + DB Chest Fly + Push-ups
BASIC HIGH VOLUME SUPERSET: 3 SETS
Dumbbell Pullovers: 30 reps Band Flys: 30 reps
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 2
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2-3 minutes Weighted Bicycle Crunches: Max Reps in 45 seconds Stiff Leg Deadlifts: Max Reps in 2-3 minutes Supermans: Max Reps in 90 seconds
GERMAN VOLUME TRAINING
Superset 10-15 reps of both exercises, then 10 seconds rest for 9 sets
Incline Bench Press: 15-20 reps
Bodyweight Rows or Pull-ups: 8 reps
TIME FRAME TRAINING: 1-2 MINUTES
Double Arm Rows: Max Reps
TIME FRAME TRAINING: 1-2 MINUTES
Bent Over Rear Delt Fly: Max Reps
3-WAY 20’s: 2-3 SETS
DB Bench Press + DB Chest Fly + Push-ups
BASIC HIGH VOLUME SUPERSET: 2-3 SETS
Dumbbell Pullovers: 25 reps Band Flys: 25 reps
CORE: TIME FRAME TRAINING
Stick Twist: 2-3 minutes
Advanced: GVT Ab Wheels: 8 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 2-3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 1
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2 minutes Weighted Bicycle Crunches: Max Reps in 30 seconds Stiff Leg Deadlifts: Max Reps in 2 minutes Supermans: Max Reps in 1 minute
GERMAN VOLUME TRAINING
Superset 10 reps of both exercises, then 10 seconds rest for 8 sets
Incline Bench Press: 15 reps
Bodyweight Rows or Pull-ups: 6 reps
TIME FRAME TRAINING: 1 MINUTE
Double Arm Rows: Max Reps
TIME FRAME TRAINING: 1 MINUTE
Bent Over Rear Delt Fly: Max Reps
3-WAY 20’s: 2 SETS
DB Bench Press + DB Chest Fly + Push-ups
BASIC HIGH VOLUME SUPERSET: 2 SETS
Dumbbell Pullovers: 20 reps Band Flys: 20 reps
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 2 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 05
Friday
LEVEL 3
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Stiff Leg Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest for 10 sets
DB Bicep Curls DB Rollbacks
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Arnold Press Military Press
5 SET HIGH REP SUPERSET
Lateral Raises: 20 reps Frontal Raises: 20 reps
TIME FRAME TRAINING: 2 MINUTES
Bodyweight Skulls: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Band Pushdowns or Bodyweight Dips: Max Reps
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 2
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2-3 minutes Weighted Bicycle Crunches: Max Reps in 45 seconds Stiff Leg Deadlifts: Max Reps in 2-3 minutes Supermans: Max Reps in 90 seconds
GERMAN VOLUME TRAINING
Superset 10-15 reps of both exercises, then 10 seconds rest for 9 sets
DB Bicep Curls DB Rollbacks
REP PROGRESSION: 2-3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5 reps
Arnold Press Military Press
4-5 SET HIGH REP SUPERSET
Lateral Raises: 15-20 reps Frontal Raises: 15-20 reps
TIME FRAME TRAINING: 1-2 MINUTES
Bodyweight Skulls: Max Reps
TIME FRAME TRAINING: 1-2 MINUTES
Band Pushdowns or Bodyweight Dips: Max Reps
CORE: TIME FRAME TRAINING
Stick Twist: 2-3 minutes
Advanced: GVT Ab Wheels: 8 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 2 minutes
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
LEVEL 1
TIME FRAME TRAINING: ABS & LOW BACK
Weighted Crunches: Max Reps in 2 minutes Weighted Bicycle Crunches: Max Reps in 30 seconds Stiff Leg Deadlifts: Max Reps in 2 minutes Supermans: Max Reps in 1 minute
GERMAN VOLUME TRAINING
Superset 10 reps of both exercises, then 10 seconds rest for 8 sets
DB Bicep Curls DB Rollbacks
REP PROGRESSION: 2 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5 reps
Arnold Press Military Press
3-4 SET HIGH REP SUPERSET
Lateral Raises: 15 reps Frontal Raises: 15 reps
TIME FRAME TRAINING: 1 MINUTE
Bodyweight Skulls: Max Reps
TIME FRAME TRAINING: 1 MINUTE
Band Pushdowns or Bodyweight Dips: Max Reps
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 90 seconds
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 06
Saturday
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 90 seconds
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
Day 07
Sunday
CORE: TIME FRAME TRAINING
Stick Twist: 2 minutes
Advanced: GVT Ab Wheels: 6 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 90 seconds
CONDITIONING
Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
*If you’re lunging for time - most people take about 15 minutes to finish 400m & 30 minutes to finish 800m