Day 01
Monday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GVT
Superset 10-20 reps of both exercises, then 10 seconds rest 10 sets
Flat Bench Press: 10-20 reps Undergrip Double Rows: 10-20 reps
REP PROGRESSION - 3 SETS
3-Way Rep Progression 1-Arm Rows: 1-1-1 2-2-2 3-3-3 to 5/6 reps 1-Arm Row Regular, Under Grip, Elbow out
REP LADDER CHEST PUMP
Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.
Pushups Chest Flys
CORE
Weighted Crunches: Max Reps in 3 minutes
Advanced: Ab Wheels 10 sets of 10 with 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
Day 02
Tuesday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GVT
Tri-set: 10-20 reps of all exercises, then 10 seconds rest 10 sets
Arnold Press: 10 reps Dumbell Curls: 10 reps Kickback w/ Twist: 10 reps
REP PROGRESSION: 3 SETS
3-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Double Hammer Curl Reverse Curl Single Hammer Cross Body
DOUBLE REP LADDER
Tricep & Shoulder Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Dumbell Skulls & Rollbacks Laterals & Frontals
CORE
Weighted Crunches: Max Reps in 3 minutes
Advanced: 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
Day 03
Wednesday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GVT
Superset: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Goblet Squat: 10-20 reps Sumo Stiff Leg Deadlifts: 10-20 reps
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Stationary Lunges Weighted Front Back
DOUBLE REP LADDER
20-1 reps (20-20, 19-19, 18-18. etc.)
Deep Squat - Heels Elevated Hamstring Bands Curls or DB Hamstring Curls
CORE
Weighted Crunches: Max Reps in 3 minutes
Advanced: 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
Day 04
Thursday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GVT
Superset: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Incline Bench Press: 10-20 reps Chest Supported or Double Rows: 10-20 reps
REP PROGRESSION: 3 SETS
3-Way Rep Progression Flat Bench 1-1-1 2-2-2 3-3-3 to 5/6 reps
Regular Press Elbows Tucked Chest Fly
REP LADDER BACK UPPER PUMP
Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Double Twist Rows Around the Worlds (Lying Down)
CORE
Weighted Crunches: Max Reps in 3 minutes
Advanced: 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
Day 05
Friday
CORE WARMUP
Time Frame Training
Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes
GVT
Tri-set: 10-20 reps of both exercises, then 10 seconds rest 10 sets
Military Press: 10 reps Hammer Curl: 10 reps Skull Crushers - Forehead: 10 reps
REP PROGRESSION: 3 SETS
3-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Rollbacks Elbow Out Press Elbow Out Ear Press
REP LADDER BICEPS & TRICEPS
Rep Ladder: 20-1 reps (20-20, 19-19, 18-18. etc.)
Dumbbell Curls Skullscrushers - Chin
CORE
Weighted Crunches: Max Reps in 3 minutes
Advanced: 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
Day 06
Saturday
XTRA ARMZ TRAINER
Pick one day in the XTRA ARMZ Trainer
FOUND IN THE GET STACKED SECTION UNDER 4 WEEK WORKOUTS
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
XTRA ARMZ TRAINER
Pick one day in the XTRA ARMZ Trainer
FOUND IN THE GET STACKED SECTION UNDER 4 WEEK WORKOUTS
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