Day 01
Monday
BACK DAY
BACK DAY
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
Week 1: No Pause, 1 Orange Week 2: No Pause, 1 Red Week 3: No Pause, 1 Green Week 4: No Pause, No Bands
DEADLIFT
Week 1: 2-Mat Deficit + Orange Week 2: 2-Mat Deficit + Red Week 3: 2-Mat Deficit, No bands Week 4: 4 Mats, No Bands
PULL-UPS TO FAILURE THEN:
Superset Straight-bar Seated Rows (same grip as bench width)
Week 1: 20, 20, 20, 20, 20 Week 2: 20, 15, 12, 10, 8 Week 3: 20, 10, 5, 3, 2, 1 Week 4: 20, 20, 20, 20, 20
CHIN-UPS TO FAILURE THEN:
Superset T-Bar Rows
Week 1: 20, 20, 20, 20, 20 Week 2: 20, 15, 12, 10, 8 Week 3: 20, 10, 5, 3, 2, 1 Week 4: 20, 20, 20, 20, 20
5 SET SUPERSET
V-Bar Pull-ups: 5-8 reps touching nose on bar 1-Arm Heavy Cable Rows: 15 reps
4 SET SUPERSET
Weighted Crunches: 20 reps Knee-ups: 20 reps
SIDE 2 SIDE HIP CIRCLE
5 minutes
LEVEL 2
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
Week 1: No Pause, 5-second pause Week 2: No Pause, 3-second pause Week 3: No Pause, 1-second pause Week 4: No Pause
DEADLIFT
Week 1: 3-Mat Deficit Week 2: 2-Mat Deficit Week 3: 1-Mat Deficit Week 4: No Deficit
PULL-UPS TO FAILURE THEN:
Superset Straight-bar Seated Rows (same grip as bench width)
Week 1: 15, 15, 15, 15, 15 Week 2: 15, 12, 10, 8, 6 Week 3: 15, 10, 5, 3, 2, 1 Week 4: 15, 15, 15, 15, 15
CHIN-UPS TO FAILURE THEN:
Superset T-Bar Rows
Week 1: 15, 15, 15, 15, 15 Week 2: 15, 12, 10, 8, 6 Week 3: 15, 10, 5, 3, 2, 1 Week 4: 15, 15, 15, 15, 15
4-5 SET SUPERSET
V-Bar Pull-ups: 5-8 reps touching nose on bar 1-Arm Heavy Cable Rows: 12 reps
3-4 SET SUPERSET
Weighted Crunches: 15 reps Knee-ups: 15 reps
SIDE 2 SIDE HIP CIRCLE
4 minutes
LEVEL 1
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
PULL-UPS TO FAILURE THEN:
Superset Straight-bar Seated Rows (same grip as bench width)
Week 1: 12, 12, 12, 12, 12 Week 2: 12, 10, 10, 8, 6 Week 3: 12, 10, 5, 3, 2, 1 Week 4: 12, 12, 12, 12, 12
CHIN-UPS TO FAILURE THEN:
Superset T-Bar Rows
Week 1: 12, 12, 12, 12, 12 Week 2: 12, 10, 10, 8, 6 Week 3: 12, 10, 5, 3, 2, 1 Week 4: 12, 12, 12, 12, 12
3-4 SET SUPERSET
V-Bar Pull-ups: 5-8 reps touching nose on bar 1-Arm Heavy Cable Rows: 8-10 reps
2-3 SET SUPERSET
Weighted Crunches: 12-15 reps Knee-ups: 12-15 reps
SIDE 2 SIDE HIP CIRCLE
3 minutes
Day 02
Tuesday
PRESSING
PRESSING
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
YOKED CITY WARMUP: 4 SETS
Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps
INCLINE BENCH PRESS
Medium Grip
Week 1: 20, 20, 20, 20, 20 Week 2: 20, 15, 12, 10, 8 Week 3: 20, 10, 5, 3, 2, 1 Week 4: 20, 20, 20, 20, 20
Superset Banded Rotator Cuffs: 30 reps
FLAT BARBELL & DUMBBELL PRESS
Medium Grip
Week 1: Barbell: 20, 20, 20 — Dumbbell Sets: 20, 20, 20 Week 2: Barbell: 15, 15, 15— Dumbbell Sets: 15, 15, 15 Week 3: Barbell: 10, 10, 10— Dumbbell Sets: 10, 10, 10 Week 4: Barbell: 5, 5, 5 —Dumbbell Sets: 5, 5, 5
Superset Banded Arrows: 30 reps
10-1 DIPS & PUSH-UPS
Set 1: 10-10 Set 2: 9-9 Set 3: 8-8 Set 4: 7-7 Set 5: 6-6 Set 6: 5-5 Set 7: 4-4 Set 8: 3-3 Set 9: 2-2 Set 10: 1-1
LOW BACK & ABS: 4-5 SETS
Low Back Extensions: 10 reps Knee-ups: 10-20 reps
MONSTER WALKS
5 minutes back n forth
LEVEL 2
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
YOKED CITY WARMUP: 3-4 SETS
Rotator Cuffs: 15-20 reps Push-ups: 15-20 reps
INCLINE BENCH PRESS
Medium Grip
Week 1: 15, 15, 15, 15, 15 Week 2: 15, 12, 10, 8, 6 Week 3: 15, 10, 5, 3, 2, 1 Week 4: 15, 15, 15, 15, 15
Superset Banded Rotator Cuffs: 25 reps
FLAT BARBELL & DUMBBELL PRESS
Medium Grip
Week 1: Barbell: 15, 15, 15 — Dumbbell Sets: 15, 15, 15 Week 2: Barbell: 12, 12, 12— Dumbbell Sets: 12, 12, 12 Week 3: Barbell: 8, 8, 8— Dumbbell Sets: 8, 8, 8 Week 4: Barbell: 5, 5, 5 —Dumbbell Sets: 5, 5, 5
Superset Banded Arrows: 25 reps
10-1 DIPS & PUSH-UPS
Set 1: 10-10 Set 2: 9-9 Set 3: 8-8 Set 4: 7-7 Set 5: 6-6 Set 6: 5-5 Set 7: 4-4 Set 8: 3-3 Set 9: 2-2 Set 10: 1-1
*Scale with Bench Dips if needed
LOW BACK & ABS: 3-4 SETS
Low Back Extensions: 8 reps Knee-ups: 10-15 reps
MONSTER WALKS
4 minutes back n forth
LEVEL 1
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
YOKED CITY WARMUP: 3 SETS
Rotator Cuffs: 12-15 reps Push-ups: 12-15 reps
INCLINE BENCH PRESS
Medium Grip
Week 1: 12, 12, 12, 12, 12 Week 2: 12, 10, 10, 8, 6 Week 3: 12, 10, 5, 3, 2, 1 Week 4: 12, 12, 12, 12, 12
Superset Banded Rotator Cuffs: 20 reps
FLAT BARBELL & DUMBBELL PRESS
Medium Grip
Week 1: Barbell: 12, 12, 12 — Dumbbell Sets: 12, 12, 12 Week 2: Barbell: 10, 10, 10— Dumbbell Sets: 10, 10, 10 Week 3: Barbell: 8, 8, 8— Dumbbell Sets: 8, 8, 8 Week 4: Barbell: 5, 5, 5 —Dumbbell Sets: 5, 5, 5
Superset Banded Arrows: 20 reps
10-1 DIPS & PUSH-UPS
Set 1: 10-10 Set 2: 9-9 Set 3: 8-8 Set 4: 7-7 Set 5: 6-6 Set 6: 5-5 Set 7: 4-4 Set 8: 3-3 Set 9: 2-2 Set 10: 1-1
*Scale with Bench Dips if needed
LOW BACK & ABS: 3 SETS
Low Back Extensions: 8 reps Knee-ups: 10-12 reps
MONSTER WALKS
3 minutes back n forth
Day 03
Wednesday
LEG BUILDING
LEG BUILDING
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
MAX EFFORT BACK SQUAT
1 Rep Max
BAND WAVE Week 1: No Pause, 1 Orange Week 2: No Pause, 1 Red Week 3: No Pause, 1 Green Week 4: No Pause, No Bands
SPLIT SQUAT TRI-SET: 3 SETS
Heavy: 8 reps each leg No Weight: 8 reps each leg Plyo: 4 reps each leg
*Then switch legs
SINGLE LEG SQUAT SUPERSET: 3 SETS
Weighted Single Leg Box Squats: 8 reps Drop-set of 8 reps with no weight
*Then switch legs
2 SET SUPERSET
Leg Extensions: 30 reps Sissy Squats: 20 reps
HEAVY SLED DRAGS
2 sets up & back
WEIGHTED WALKING LUNGES
5 minutes holding 10 lbs
LEVEL 2
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
MAX EFFORT BACK SQUAT
1 Rep Max
SPLIT SQUAT TRI-SET: 2-3 SETS
Heavy: 6-8 reps each leg No Weight: 6-8 reps each leg Plyo: 3-4 reps each leg
*Then switch legs
SINGLE LEG SQUAT SUPERSET: 2-3 SETS
Weighted Single Leg Box Squats: 6-8 reps Drop-set of 6-8 reps with no weight
*Then switch legs
2 SET SUPERSET
Leg Extensions: 25 reps Sissy Squats: 15 reps
HEAVY SLED DRAGS
2 sets up & back
WEIGHTED WALKING LUNGES
4 minutes holding 10 lbs
LEVEL 1
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
SPLIT SQUAT TRI-SET: 2-3 SETS
Heavy: 6 reps each leg No Weight: 6 reps each leg Plyo: 3 reps each leg
*Then switch legs
SINGLE LEG SQUAT SUPERSET: 2-3 SETS
Weighted Single Leg Box Squats: 6 reps Drop-set of 6 reps with no weight
*Then switch legs
2 SET SUPERSET
Leg Extensions: 20 reps Sissy Squats: 10 reps
HEAVY SLED DRAGS
1-2 sets up & back
WEIGHTED WALKING LUNGES
3 minutes holding 10 lbs
Day 04
Thursday
DYNAMIC / EXPLOSIVE DAY
DYNAMIC / EXPLOSIVE DAY
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: 1 Orange Week 2: 1 Red Week 3: 1 Green Week 4: No Bands
CONJUGATE CLEANS
To a Max
Week 1: From Blocks Max (beat it by at least a white plate from last time)
Week 2: From Blocks Max for 8x2
Week 3: From Blocks Max
Week 4: From Blocks for 8x2 - 5 lbs heavier than week 2
CONJUGATE BOX JUMPS
To a Max
Week 1: 20-inch depth, then max box Week 2: 24-inch depth, then max box Week 3: 26-inch depth the max box Week 4: Max Box Jump
TIBIALIS
5 minutes use ankle weights
LEVEL 2
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
7 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: From Blocks Max (beat it by at least a white plate from last time)
Week 2: From Blocks Max for 8x2
Week 3: From Blocks Max
Week 4: From Blocks for 8x2 - 5 lbs heavier than week 2
CONJUGATE BOX JUMPS
To a Max
Week 1: 20-inch depth, then max box Week 2: 24-inch depth, then max box Week 3: 26-inch depth the max box Week 4: Max Box Jump
TIBIALIS
4 minutes use ankle weights
LEVEL 1
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
CONJUGATE CLEANS
To a Max
Week 1: From Blocks Max (beat it by at least a white plate from last time)
Week 2: From Blocks Max for 8x2
Week 3: From Blocks Max
Week 4: From Blocks for 8x2 - 5 lbs heavier than week 2
CONJUGATE BOX JUMPS
To a Max
Week 1: 20-inch depth, then max box Week 2: 24-inch depth, then max box Week 3: 26-inch depth the max box Week 4: Max Box Jump
TIBIALIS
3 minutes use ankle weights
Day 05
Friday
FLEX MF FRIDAY
FLEX MF FRIDAY
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
ABSOLUTE ARM MADNESS #2
6 Exercises, 4 Rounds
Round One: 40 reps Round Two: 40 reps Round Three: 30 reps Round Four: 30 Reps
Incline Dumbbell Curls Preacher Curl Machine Cable Curl with Tricep V-bar Dumbbell Skullcrushers Bench Dips Banded Push-downs
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
LEVEL 2
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
ABSOLUTE ARM MADNESS #2
6 Exercises, 4 Rounds
Round One: 35 reps Round Two: 35 reps Round Three: 25 reps Round Four: 25 Reps
Incline Dumbbell Curls Preacher Curl Machine Cable Curl with Tricep V-bar Dumbbell Skullcrushers Bench Dips Banded Push-downs
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
LEVEL 1
WARMUP GPP: 1-2 MINUTES EACH
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
ABSOLUTE ARM MADNESS #2
6 Exercises, 4 Rounds
Round One: 30 reps Round Two: 30 reps Round Three: 20 reps Round Four: 20 Reps
Incline Dumbbell Curls Preacher Curl Machine Cable Curl with Tricep V-bar Dumbbell Skullcrushers Bench Dips Banded Push-downs
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps