Day 01
Monday
DEADLIFT, HAMSTRINGS, BACK, BICEPS, AND ABS
DEADLIFT, HAMSTRINGS, BACK, BICEPS, AND ABS
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 of 20 reps Ankle Weight Hamstrings: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
FRONT SQUAT
2-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 RED Week 2: 2 RED Week 3: 3 RED Week 4: 4 RED
CONJUGATE DEADLIFT MAX
Week 1: Deadlift 2 mat deficit + 2 chains Week 2: Deadlift +4 chains Week 3: Deadlift + 2 mat deficit + 4 chains Week 4: Straight weight
BACK JACKED TRI-SET: 5-7 SETS
Chin-ups: To failure w/ added weight Medium to Wide Pull-ups: Regular till failure V-Bar Pulldowns: 20, 15, 10, 10, 10, 5, 20 reps (If you do 7 sets do these reps)
DIESAL AS FUCK TRI-SET: 5-7 SETS
20, 15, 10, 10, 10, 5, 20 reps
1 Arm Row T-Bar Row Strict Wide Grip Pulldowns
BICEP PUMP TRI-SET: 3 SETS
Go heavier each set Rep Progression Pyramid Regular & Hammer Curls: 6 reps
Double Arm Incline Dumbbell Curls: 15 reps
Bicep Machine: 30 reps
3 SETS
Knee-ups with Frog Legs: 25 reps Low Back Extensions: 25 reps
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 of 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
FRONT SQUAT
2-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Deadlift 2 mat deficit Week 2: Deadlift Week 3: Deadlift + 2 mat deficit Week 4: Straight weight
BACK JACKED TRI-SET: 5-6 SETS
Chin-ups: To failure w/ added weight Medium to Wide Pull-ups: Regular till failure V-Bar Pulldowns: 15, 12, 8, 8, 8, 5, 15 reps (If you do 7 sets do these reps)
DIESAL AS FUCK TRI-SET: 5-6 SETS
15, 12, 8, 8, 8, 5, 15 reps
1 Arm Row T-Bar Row Strict Wide Grip Pulldowns
BICEP PUMP TRI-SET: 2-3 SETS
Go heavier each set Rep Progression Pyramid Regular & Hammer Curls: 5 reps
Double Arm Incline Dumbbell Curls: 12 reps
Bicep Machine: 25 reps
2-3 SETS
Knee-ups with Frog Legs: 20 reps Low Back Extensions: 20 reps
JUMP ROPE
4 minutes
LEVEL 21
WARMUP GPP
**Alternate GPPs each day** **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 of 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
BACK JACKED TRI-SET: 4-5 SETS
Chin-ups: To failure w/ added weight Medium to Wide Pull-ups: Regular till failure V-Bar Pulldowns: 12, 10, 6, 6, 6, 5, 12 reps (If you do 7 sets do these reps)
DIESAL AS FUCK TRI-SET: 4-5 SETS
12, 10, 6, 6, 6, 5, 12 reps
1 Arm Row T-Bar Row Strict Wide Grip Pulldowns
BICEP PUMP TRI-SET: 2-3 SETS
Go heavier each set Rep Progression Pyramid Regular & Hammer Curls: 4 reps
Double Arm Incline Dumbbell Curls: 10 reps
Bicep Machine: 20 reps
2-3 SETS
Knee-ups with Frog Legs: 15-20 reps Low Back Extensions: 15-20 reps
JUMP ROPE
3 minutes
Day 02
Tuesday
HEAVY CHEST, MORE BACK, Chest -More Back & Triceps
HEAVY CHEST, MORE BACK, Chest -More Back & Triceps
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 of 20 reps Ankle Weight Hamstrings: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps
BENCH PRESS MAX WORK
Week 1: Regular Bar Close Grip + 1 orange Week 2: Fat Bar +1 orange Week 3: Pause Rep regular bar Week 4: Incline Bench 1 Rep Max
CHEST & UPPER BACK THICKNESS: 5-7 SETS
Incline DB or Barbell Bench: 20, 15, 10, 10, 10, 5, 20 reps Cable, Barbell or DB Shrugs: 15-25 reps
PUMP WORK: 4 SETS TOTAL
Cable Crossovers: 30, 20, 10, 30 reps Dips (banded if needed): 30, 20, 10, 30 reps Banded Arrows: 30 reps
TRICEP PUMP SUPERSET: 4 SETS TOTAL
V-bar Pushdowns: 30, 20, 10, 30 reps Bodyweight Dips: 30, 20, 10, 30 reps
3 SETS
Knee-ups with Frog Legs: 25 reps Low Back Extensions: 25 reps
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 of 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10-15 reps
BENCH PRESS MAX WORK
Week 1: Regular Bar Close Grip Week 2: Fat Bar Week 3: Pause Rep regular bar Week 4: Incline Bench 1 Rep Max
CHEST & UPPER BACK THICKNESS: 5-6 SETS
Incline DB or Barbell Bench: 15, 12, 8, 8, 8, 5, 15 reps Cable, Barbell or DB Shrugs: 15-20 reps
PUMP WORK: 3 SETS TOTAL
Cable Crossovers: 25, 15, 8, 25 reps Dips (banded if needed): 25, 15, 8, 25 reps Banded Arrows: 25 reps
TRICEP PUMP SUPERSET: 3 SETS TOTAL
V-bar Pushdowns: 25, 15, 8, 25 reps Bodyweight Dips: 25, 15, 8, 25 reps
2-3 SETS
Knee-ups with Frog Legs: 20 reps Low Back Extensions: 20 reps
JUMP ROPE
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 of 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 12 reps Banded Rotator Cuffs: 12 reps Banded Press: 10-12 reps
BENCH PRESS MAX WORK
Week 1: Regular Bar Close Grip Week 2: Fat Bar Week 3: Pause Rep regular bar Week 4: Incline Bench 1 Rep Max
CHEST & UPPER BACK THICKNESS: 5 SETS
Incline DB or Barbell Bench: 12, 10, 8, 8, 8, 5, 12 reps Cable, Barbell or DB Shrugs: 12-15 reps
PUMP WORK: 2-3 SETS TOTAL
Cable Crossovers: 20, 12, 6, 20 reps Dips (banded if needed): 20, 12, 6, 20 reps Banded Arrows: 20 reps
TRICEP PUMP SUPERSET: 2-3 SETS TOTAL
V-bar Pushdowns: 20, 12, 6, 20 reps Bodyweight Dips: 20, 12, 6, 20 reps
2-3 SETS
Knee-ups with Frog Legs: 15 reps Low Back Extensions: 15 reps
JUMP ROPE
3 minutes
Day 03
Wednesday
BACK SQUATS, QUADS, AND HAMSTRINGS
BACK SQUATS, QUADS, AND HAMSTRINGS
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 of 20 reps Ankle Weight Hamstrings: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
BACK SQUAT MAX EFFORT WORK
BAND WAVE Week 1: 1 RED Week 2: 2 RED Week 3: 3 RED Week 4: No Bands
BAR WAVE: 1 REP MAXES Week 1: Squat bar Week 2: Squat bar Week 3: Squat bar Week 4: Camber bar
SPLIT LEG SQUATS
5 sets of 5 reps Leg on a bench
SINGLE LEG RDL
3 sets of 8 reps
WEIGHTED BACK EXTENSIONS
3 sets of 8 reps
STANDING LEG CURLS
100 reps each side
HEAVY SLED DRAGS
3 trips backwards
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 of 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
BACK SQUAT MAX EFFORT WORK
BAR WAVE: 1 REP MAXES Week 1: Squat bar Week 2: Squat bar Week 3: Squat bar Week 4: Camber bar
SPLIT LEG SQUATS
5sets of 5 reps Leg on a bench
SINGLE LEG RDL
3 sets of 6-8 reps
WEIGHTED BACK EXTENSIONS
3 sets of 6-8 reps
STANDING LEG CURLS
80 reps each side
HEAVY SLED DRAGS
3 trips backwards
JUMP ROPE
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 of 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
SPLIT LEG SQUATS
5sets of 5 reps Leg on a bench
SINGLE LEG RDL
3 sets of 6-8 reps
WEIGHTED BACK EXTENSIONS
3 sets of 6-8 reps
STANDING LEG CURLS
60 reps each side
HEAVY SLED DRAGS
2-3 trips backwards
JUMP ROPE
3 minutes
Day 04
Thursday
DYNAMIC DAY
DYNAMIC DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 of 20 reps Ankle Weight Hamstrings: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: 1 RED Week 2: 2 RED Week 3: 3 RED Week 4: 0 BANDS
CONJUGATE CLEANS
To a Max
Week 1: Max Clean from knee
Week 2: 8 sets of 2 (5lb more than last EMOM)
Week 3: Max Clean from the floor
Week 4: 8 sets of 2 for speed
CONJUGATE BOX JUMPS
To a Max
Week 1: Hurdle & Max Jump
Week 2: Depth/hurdle & Max Jump
Week 3: 1 step with Ankle Weights
Week 4: Max Box Jump
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 of 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
FRONT SQUAT
7 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: Max Clean from knee
Week 2: 8 sets of 2 (5lb more than last EMOM)
Week 3: Max Clean from the floor
Week 4: 8 sets of 2 for speed
CONJUGATE BOX JUMPS
To a Max
Week 1: Hurdle & Max Jump
Week 2: Depth/hurdle & Max Jump
Week 3: 1 step with Ankle Weights
Week 4: Max Box Jump
JUMP ROPE
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 of 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
FRONT SQUAT
6 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: Max Clean from knee
Week 2: 8 sets of 2 (5lb more than last EMOM)
Week 3: Max Clean from the floor
Week 4: 8 sets of 2 for speed
CONJUGATE BOX JUMPS
To a Max
Week 1: Hurdle & Max Jump
Week 2: Depth/hurdle & Max Jump
Week 3: 1 step to a Max
Week 4: Max Box Jump
JUMP ROPE
3 minutes
Day 05
Friday
FRIDAY FLEX AT YOUR MOM'S HOUSE 🏡
FRIDAY FLEX AT YOUR MOM'S HOUSE 🏡
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **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 of 20 reps Ankle Weight Hamstrings: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
WARMUP PUMP: 3 SETS
Cable Curls: 25-30 reps Straight Bar Pushdowns: 25-30 reps
QUAD SET PUMP CITY: 4 SETS
Incline Curls: 15, 10, 5, 25 reps Dumbell Skullcrushers: 15, 10, 5, 25 reps Alternating Curls: 15, 10, 5, 25 reps Overhead Cable Extension (top pulley): 15, 10, 5, 25 reps
*Do all one round of 15, take 1 minute rest, then 10 then 5 etc.
5 SET SUPERSET
Close Grip Bench EZ Bar: 12-20 reps Preacher Curl: 12-20 reps
3 SET SUPERSET (IF YOU NEED MORE)
Single Arm Band Pushdowns: 20 reps Concentration Curls: 8-12 reps
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **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 of 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
WARMUP PUMP: 3 SETS
Cable Curls: 20-25 reps Straight Bar Pushdowns: 20-25 reps
QUAD SET PUMP CITY: 4 SETS
Incline Curls: 12, 8, 5, 20 reps Dumbell Skullcrushers: 12, 8, 5, 20 reps Alternating Curls: 12, 8, 5, 20 reps Overhead Cable Extension (top pulley): 12, 8, 5, 20 reps
*Do all one round of 15, take 1 minute rest, then 10 then 5 etc.
4 SET SUPERSET
Close Grip Bench EZ Bar: 12-15 reps Preacher Curl: 12-15 reps
3 SET SUPERSET (IF YOU NEED MORE)
Single Arm Band Pushdowns: 15 reps Concentration Curls: 8-10 reps
JUMP ROPE
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **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 of 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
WARMUP PUMP: 2-3 SETS
Cable Curls: 20 reps Straight Bar Pushdowns: 20 reps
QUAD SET PUMP CITY: 4 SETS
Incline Curls: 10, 8, 5, 15 reps Dumbell Skullcrushers: 10, 8, 5, 15 reps Alternating Curls: 10, 8, 5, 15 reps Overhead Cable Extension (top pulley): 10, 8, 5, 15 reps
*Do all one round of 15, take 1 minute rest, then 10 then 5 etc.
3 SET SUPERSET
Close Grip Bench EZ Bar: 12 reps Preacher Curl: 12 reps
2-3 SET SUPERSET (IF YOU NEED MORE)
Single Arm Band Pushdowns: 12 reps Concentration Curls: 8 reps
JUMP ROPE
3 minutes