Day 01
Monday
BACK DAY
BACK DAY
LEVEL 3
WARMUP GPP
Backwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
Week 1: No Pause, 1 Red Band Week 2: No Pause, 1 Red + 1 Orange Band Week 3: No Pause, 2 Red Bands Week 4: No Pause, No Bands
DEADLIFT
Week 1: 4 Mat Pull Week 2: 3 Mat Pull Week 3: 2 Mat Pull Week 4: No. Mats
SUPERSET
Pull-ups to failure then:
1 Arm Dumbbell Rows Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5 Week 4: 20, 20, 20, 20, 20
SUPERSET
Chin-ups to failure then:
T-Bar Rows (top handle) Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5 Week 4: 20, 20, 20, 20, 20
SUPERSET
V-bar Pull-ups to failure then:
Straight Bar Seated Rows Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5 Week 4: 20, 20, 20, 20, 20
4 SETS
Weighted Crunches: 20 reps Knee-ups: 20 reps
HIP CIRCLE
Side to Side: 5 minutes
LEVEL 2
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
Week 1: No Pause Week 2: No Pause Week 3: No Pause Week 4: No Pause
DEADLIFT
Week 1: 4 Mat Pull Week 2: 3 Mat Pull Week 3: 2 Mat Pull Week 4: No. Mats
SUPERSET
Pull-ups to failure then:
1 Arm Dumbbell Rows Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5 Week 4: 15, 15, 15, 15, 15
SUPERSET
Chin-ups to failure then:
T-Bar Rows (top handle) Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5 Week 4: 15, 15, 15, 15, 15
SUPERSET
V-bar Pull-ups to failure then:
Straight Bar Seated Rows Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5 Week 4: 15, 15, 15, 15, 15
3-4 SETS
Weighted Crunches: 15 reps Knee-ups: 15 reps
HIP CIRCLE
Side to Side: 4 minutes
LEVEL 1
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
SUPERSET
Pull-ups to failure then:
1 Arm Dumbbell Rows Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5 Week 4: 12, 12, 12, 12, 12
SUPERSET
Chin-ups to failure then:
T-Bar Rows (top handle) Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5 Week 4: 12, 12, 12, 12, 12
SUPERSET
V-bar Pull-ups to failure then:
Straight Bar Seated Rows Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5 Week 4: 12, 12, 12, 12, 12
3 SETS
Weighted Crunches: 12 reps Knee-ups: 12 reps
HIP CIRCLE
Side to Side: 3 minutes
Day 02
Tuesday
PRESSING
PRESSING
LEVEL 3
WARMUP GPP
Backwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute 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, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5, 20 Week 4: 20, 20, 20, 20, 20
Superset Banded Rotator Cuffs: 30 reps
FLAT BENCH PRESS (BARBELL OR DUMBBELL)
Medium-grip
Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5, 20 Week 4: 20, 20, 20, 20, 20
Superset Banded Arrows: 30 reps
DIPS & PUSH-UPS
*However many Sets it takes
Dips: 1 set of 75 reps Push-ups: 1 set of 75 reps
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
Backwards 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 minute 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, 12, 8, 5, 15 Week 2: 15, 12, 8, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5, 15 Week 4: 15, 15, 15, 15, 15
Superset Banded Rotator Cuffs: 25 reps
FLAT BENCH PRESS (BARBELL OR DUMBBELL)
Medium-grip
Week 1: 15, 12, 8, 5, 15 Week 2: 15, 12, 8, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5, 15 Week 4: 15, 15, 15, 15, 15
Superset Banded Arrows: 25 reps
DIPS & PUSH-UPS
*However many Sets it takes
Dips: 1 set of 65 reps Push-ups: 1 set of 65 reps
LOW BACK & ABS: 3-4 SETS
Low Back Extensions: 10 reps Knee-ups: 10-15 reps
MONSTER WALKS
4 minutes back n forth
LEVEL 1
WARMUP GPP
Backwards 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 minute 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, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5, 12 Week 4: 12, 12, 12, 12, 12
Superset Banded Rotator Cuffs: 20 reps
FLAT BENCH PRESS (BARBELL OR DUMBBELL)
Medium-grip
Week 1: 12, 10, 8, 5, 12 Week 2: 12, 10, 8, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5, 12 Week 4: 12, 12, 12, 12, 12
Superset Banded Arrows: 20 reps
DIPS & PUSH-UPS
*However many Sets it takes
Dips: 1 set of 55 reps Push-ups: 1 set of 55 reps
LOW BACK & ABS: 3 SETS
Low Back Extensions: 10 reps Knee-ups: 10 reps
MONSTER WALKS
3 minutes back n forth
Day 03
Wednesday
SQUAT DAY
SQUAT DAY
LEVEL 3
WARMUP GPP
Backwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
BACK SQUAT 1 REP MAX
BAND WAVE Week 1: No Pause, 1 Red Band Week 2: No Pause, 1 Red + 1 Orange Band Week 3: No Pause, 2 Red Bands Week 4: No Pause, No Bands
5 SET SINGLE LEG SUPERSET
Heavy Split Squats: 8 reps Single Leg Weighted Squats: 8 reps
3-4 SETS
Leg Extensions: 30 reps Sissy Squats: 20 reps
ANKLE WEIGHT HAMSTRINGS
1 set of 100 reps
HEAVY SLED DRAGS
2 sets up & back
WALKING LUNGES
5 minutes holding 12-15 lbs
LEVEL 2
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
BACK SQUAT 1 REP MAX
BAND WAVE Week 1: No Pause Week 2: No Pause Week 3: No Pause Week 4: No Pause
5 SET SINGLE LEG SUPERSET
Heavy Split Squats: 8 reps Single Leg Weighted Squats: 8 reps
3 SETS
Leg Extensions: 25 reps Sissy Squats: 15-20 reps
ANKLE WEIGHT HAMSTRINGS
1 set of 80 reps
HEAVY SLED DRAGS
2 sets up & back
WALKING LUNGES
4 minutes holding 12-15 lbs
LEVEL 1
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
4 SET SINGLE LEG SUPERSET
Heavy Split Squats: 8 reps Single Leg Weighted Squats: 8 reps
2-3 SETS
Leg Extensions: 20 reps Sissy Squats: 15 reps
ANKLE WEIGHT HAMSTRINGS
1 set of 60 reps
HEAVY SLED DRAGS
2 sets up & back
WALKING LUNGES
3 minutes holding 12-15 lbs
Day 04
Thursday
DYNAMIC DAY
DYNAMIC DAY
LEVEL 3
WARMUP GPP
Backwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: No Pause, 1 Red Band Week 2: No Pause, 1 Red + 1 Orange Band Week 3: No Pause, 2 Red Bands Week 4: No Pause, No Bands
CONJUGATE CLEANS
To a Max
Week 1: Clean & Front Squat to a Max Week 2: Clean from Hang & Front Squat to a Max Week 3: 8x2 against red bands Week 4: 8x2 no bands
CONJUGATE BOX JUMPS
To a Max
Week 1: No step with 5 lb. per hand Week 2: No step with 8 lb. per hand Week 3: No step to a max Week 4: Running max
TIBIALIS
5 minutes use ankle weights
LEVEL 2
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: Clean & Front Squat to a Max Week 2: Clean from Hang & Front Squat to a Max Week 3: 8x2 against red bands Week 4: 8x2 no bands
CONJUGATE BOX JUMPS
To a Max
Week 1: No step with 5 lb. per hand Week 2: No step with 8 lb. per hand Week 3: No step to a max Week 4: Running max
TIBIALIS
4 minutes use ankle weights
LEVEL 1
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: Clean & Front Squat to a Max Week 2: Clean from Hang & Front Squat to a Max Week 3: 8x2 against red bands Week 4: 8x2 no bands
CONJUGATE BOX JUMPS
To a Max
Week 1: No step with 5 lb. per hand Week 2: No step with 8 lb. per hand Week 3: No step to a max Week 4: Running max
TIBIALIS
3 minutes use ankle weights
Day 05
Friday
FLEX MF FRIDAY
FLEX MF FRIDAY
LEVEL 3
WARMUP GPP
Backwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
MIX OF METHODS ARMZ QUICK BANGER WARMUP
Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps
100 REP EXPLOSION
Straight Bar Curls With Barbell
100 REP EXPLOSION
Band Overhead Extensions
SUPERSET
Pyramid Preacher Curls Machine: 20, 15, 10, 20, 15, 10 Pyramid Bench Dumbell Skullcrushers: 20, 15, 10, 20, 15, 10
4 SETS
Rep Progression Curls - Regular & Hammer: 6 reps
RUN THE CABLE PUSHDOWNS
To failure on Pushdowns Start at the stack if you're warm Drop one plate per set until your absolutely cooked
3 SETS
Incline Curls: 8 reps, twist 5-count, 4 more Single Arm Band Pushdowns: 20 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
LEVEL 2
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
MIX OF METHODS ARMZ QUICK BANGER WARMUP
Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps
80 REP EXPLOSION
Straight Bar Curls With Barbell
80 REP EXPLOSION
Band Overhead Extensions
SUPERSET
Pyramid Preacher Curls Machine: 15, 12, 8, 15, 12, 8 Pyramid Bench Dumbell Skullcrushers: 15, 12, 8, 15, 12, 8
3 SETS
Rep Progression Curls - Regular & Hammer: 6 reps
RUN THE CABLE PUSHDOWNS
To failure on Pushdowns Start at the stack if you're warm Drop one plate per set until your absolutely cooked
2-3 SETS
Incline Curls: 7 reps, twist 5-count, 4 more Single Arm Band Pushdowns: 15 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
LEVEL 1
WARMUP GPP
Backwards 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 minute each Single Arm ISO Carry: 1-2 minutes
MIX OF METHODS ARMZ QUICK BANGER WARMUP
Backwards Sled Walks: 3 minutes GHD: 3 sets of 10 reps
60 REP EXPLOSION
Straight Bar Curls With Barbell
60 REP EXPLOSION
Band Overhead Extensions
SUPERSET
Pyramid Preacher Curls Machine: 12, 10, 8, 12, 10, 8 Pyramid Bench Dumbell Skullcrushers: 12, 10, 8, 12, 10, 8
2-3 SETS
Rep Progression Curls - Regular & Hammer: 5-6 reps
RUN THE CABLE PUSHDOWNS
To failure on Pushdowns Start at the stack if you're warm Drop one plate per set until your absolutely cooked
2-3 SETS
Incline Curls: 6 reps, twist 5-count, 4 more Single Arm Band Pushdowns: 10 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps