Day 01
Monday
BACK JACKED MONDAY
BACK JACKED MONDAY
LEVEL 3
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps
FRONT SQUATS
TO a MAX with pause and no belt 1, 1, 1, 1, 1 reps
CONJUGATE DEADLIFT
To a MAX 1, 1, 1, 1, 1 reps
Week 1: Straight Leg off Floor Week 2: Rack Pull (Below knee conventional) Week 3: Off 4 Mats Week 4: Off the Floor (Sumo)
5 SET SUPERSET
Pull-ups: 10-20 reps Heavy Ass Seated Rows: 5-8 reps
5 SET SUPERSET
Behind the Neck Pulldowns: 15 reps Heavy Ass T-Bar Rows: 5-8 reps
5 SET SUPERSET
Dumbbell Pullover: 15 reps Cable Pullover: 20 reps Cable or Dumbbell Shrugs: 20 reps
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extensions: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
FRONT SQUATS
TO a MAX with pause and no belt 1, 1, 1, 1, 1 reps
CONJUGATE DEADLIFT
To a MAX 1, 1, 1, 1, 1 reps
Week 1: Straight Leg off Floor Week 2: Rack Pull (Below knee conventional) Week 3: Off 4 Mats Week 4: Off the Floor (Sumo)
4 SET SUPERSET
Pull-ups: 10-15 reps Heavy Ass Seated Rows: 5-6 reps
4 SET SUPERSET
Behind the Neck Pulldowns: 12 reps Heavy Ass T-Bar Rows: 5-6 reps
4 SET SUPERSET
Dumbbell Pullover: 12 reps Cable Pullover: 15 reps Cable or Dumbbell Shrugs: 15 reps
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extensions: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
3 SET SUPERSET
Pull-ups: 10-12 reps Heavy Ass Seated Rows: 5 reps
3 SET SUPERSET
Behind the Neck Pulldowns: 10 reps Heavy Ass T-Bar Rows: 5 reps
3 SET SUPERSET
Dumbbell Pullover: 10 reps Cable Pullover: 12 reps Cable or Dumbbell Shrugs: 15 reps
2-3 SET SUPERSET
Ab Wheels: 15 reps Cable Crunches: 8 reps heavy Low Back Extensions: 8 reps heavy
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 400 & 30 minutes to finish 800)
Day 02
Tuesday
CHEST SWELL & SIZE TUESDAY
CHEST SWELL & SIZE TUESDAY
LEVEL 3
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps
FRONT SQUATS
To a MAX without a pause and no belt 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set
2 sets of Cable Shrugs: 20 reps
Chest Supported Shrugs: 20 reps
CHEST WARMUP - TIME FRAME TRAINING
Push-ups: 2 minutes
BENCH PRESS
Week 1: Regular Reps / Week 3: 1-count pause
Bench Press: 20-12-10-8-6-4-2 reps Cable or Band Face Pulls: 15 reps
Week 2: 2 stop-pause / Week 4: No pause
Bench Press: 20-10-5-3-1 reps Cable or Face Pulls: 15 reps
5 SET SUPERSET
Incline Dumbbells Press for Heavy Volume: 25 reps Flat Or Incline Chest Fly (get a great stretch): 20 reps Dips: 10-20 reps (weighted if needed)
TRICEPS & SHOULDER SUPPORT: 4 SETS
Side Lying Laterals: 15 reps Band Pushdowns: 30 reps
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
FRONT SQUATS
To a MAX without a pause and no belt 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set
2 sets of Cable Shrugs: 15 reps
Chest Supported Shrugs: 15 reps
CHEST WARMUP - TIME FRAME TRAINING
Push-ups: 90 seconds
BENCH PRESS
Week 1: Regular Reps / Week 3: 1-count pause
Bench Press: 15-12-10-8-6-4-2 reps Cable or Band Face Pulls: 10 reps
Week 2: 2 stop-pause / Week 4: No pause
Bench Press: 15-10-5-3-1 reps Cable or Face Pulls: 12 reps
4 SET SUPERSET
Incline Dumbbells Press for Heavy Volume: 20 reps Flat Or Incline Chest Fly (get a great stretch): 15-20 reps Dips: 10-15 reps (weighted if needed)
TRICEPS & SHOULDER SUPPORT: 3 SETS
Side Lying Laterals: 12 reps Band Pushdowns: 25 reps
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extension: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set
2 sets of Cable Shrugs: 12 reps
Chest Supported Shrugs: 12 reps
CHEST WARMUP - TIME FRAME TRAINING
Push-ups: 1 minute
BENCH PRESS
Week 1: Regular Reps / Week 3: 1-count pause
Bench Press: 15-12-10-8-6-4-2 reps Cable or Band Face Pulls: 10 reps
Week 2: 2 stop-pause / Week 4: No pause
Bench Press: 15-10-5-3-1 reps Cable or Face Pulls: 12 reps
3 SET SUPERSET
Incline Dumbbells Press for Heavy Volume: 15 reps Flat Or Incline Chest Fly (get a great stretch): 12-15 reps Dips: 10 reps (weighted if needed)
TRICEPS & SHOULDER SUPPORT: 2-3 SETS
Side Lying Laterals: 10 reps Band Pushdowns: 20 reps
2-3 SET SUPERSET
Ab Wheels: 15 reps Cable Crunches: 8 reps heavy Low Back Extension: 8 reps heavy
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 400 & 30 minutes to finish 800)
Day 03
Wednesday
MEET DAY - BACK SQUATS & JUMPING
MEET DAY - BACK SQUATS & JUMPING
LEVEL 3
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Isometric Slant Board or on Toes Sissy Squat: 1-3 minutes for elevated warmup
BACK SQUAT MAX - MEET STYLE
1-count pause 1, 1, 1, 1, 1 reps
SPEED & JUMPING: 7-10 SETS
Power Clean off Floor or Blocks: 50-70% MAX
OR
Speed Deadlifts Standing on 1 plates 50-70% Max EMOM Every minute on the minute for 3 reps for 7-10 minutes
5 SET SUPERSET
Depth Jump Box Jumps: 3 reps From Bench to Box Add Weight & Drop at Bottom for Advanced
With one of these 3 below supersetted
Kneeling Jump, Seated Box Jumps or Jumping with Hex Bar: 3 rep
HAMSTRINGS: 3 SETS
Nordiacs or GHD heavy: 5-10 reps Machine of Band Hamstring Curls 30 reps
(If you want more bodybuilding style work) After Deadlifts EMOM
GERMAN VOLUME TRAINING SUPERSET
10 sets of 10 reps heavy
Leg Extensions Leg Curls
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps Isometric Slant Board or on Toes Sissy Squat: 1-2 minutes for elevated warmup
BACK SQUAT MAX - MEET STYLE
1-count pause 1, 1, 1, 1, 1 reps
SPEED & JUMPING: 7-8 SETS
Power Clean off Floor or Blocks: 50-70% MAX
OR
Speed Deadlifts Standing on 1 plates 50-70% Max EMOM Every minute on the minute for 3 reps for 7-8 minutes
4 SET SUPERSET
Depth Jump Box Jumps: 3 reps From Bench to Box Add Weight & Drop at Bottom for Advanced
With one of these 3 below supersetted
Kneeling Jump, Seated Box Jumps or Jumping with Hex Bar: 3 reps
HAMSTRINGS: 2-3 SETS
Nordiacs or GHD heavy: 5-8 reps Machine of Band Hamstring Curls: 25 reps
(If you want more bodybuilding style work) After Deadlifts EMOM
GERMAN VOLUME TRAINING SUPERSET
8 sets of 10 reps heavy
Leg Extensions Leg Curls
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extension: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps Isometric Slant Board or on Toes Sissy Squat: 1-2 minutes for elevated warmup
SPEED & JUMPING: 5-6 SETS
Power Clean off Floor or Blocks: 50-70% MAX
OR
Speed Deadlifts Standing on 1 plates 50-70% Max EMOM Every minute on the minute for 3 reps for 5-6 minutes
3 SET SUPERSET
Depth Jump Box Jumps: 3 reps From Bench to Box Add Weight & Drop at Bottom for Advanced
With one of these 3 below supersetted
Kneeling Jump, Seated Box Jumps or Jumping with Hex Bar: 3 reps
HAMSTRINGS: 2-3 SETS
Nordiacs or GHD heavy: 5-8 reps Machine of Band Hamstring Curls: 20 reps
(If you want more bodybuilding style work) After Deadlifts EMOM
GERMAN VOLUME TRAINING SUPERSET
6 sets of 10 reps heavy
Leg Extensions Leg Curls
2-3 SET SUPERSET
Ab Wheels: 15-20 reps Cable Crunches: 8 reps heavy Low Back Extension: 8 reps heavy
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 400 & 30 minutes to finish 800)
Day 04
Thursday
INCLINE w/ BOULDER SHOULDER
INCLINE w/ BOULDER SHOULDER
LEVEL 3
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps
FRONT SQUATS
To a MAX with a 3-count pause and no belt 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set
2 sets of Cable Shrugs: 20 reps
Chest Supported Shrugs: 20 reps
INCLINE BENCH PRESS
Week 1 & 3: Regular Reps 6-6-6-6 (Heaviest being on last one)
Cable or Band Face Pulls: 15 reps
Week 2 & 4 One count Pause 6-6-6-6 (Heaviest being on last one)
PYRAMID SUPERSETS
Barbell Military Press: 12-10-8-6-4 reps (Touch Chin with each rep)
Heavy Barbell Shrugs 12-10-8-6-4 reps
5 SET TRI-SET
Isometric HandStand Push-up Holds OR Double Heavy Kettlebell Holds above head: 1 minutes
Side Lying Laterals: 15 reps Front Raises: 15 reps
CHEST SUPPORTED BURNERS: 3 SET TRI-SET
Ts: 20 reps Arrows: 20 reps Presses: 20 reps
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
FRONT SQUATS
To a MAX with a 3-count pause and no belt 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set
2 sets of Cable Shrugs: 15 reps
Chest Supported Shrugs: 15 reps
INCLINE BENCH PRESS
Week 1 & 3: Regular Reps 5-5-5-5 (Heaviest being on last one)
Cable or Band Face Pulls: 12 reps
Week 2 & 4 One count Pause 5-5-5-5 (Heaviest being on last one)
PYRAMID SUPERSETS
Barbell Military Press: 12-10-8-6-4 reps (Touch Chin with each rep)
Heavy Barbell Shrugs 12-10-8-6-4 reps
4 SET TRI-SET
Isometric HandStand Push-up Holds OR Double Heavy Kettlebell Holds above head: 45 seconds
Side Lying Laterals: 12 reps Front Raises: 12 reps
CHEST SUPPORTED BURNERS: 2-3 SET TRI-SET
Ts: 15 reps Arrows: 15 reps Presses: 15 reps
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extension: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set
2 sets of Cable Shrugs: 12 reps
Chest Supported Shrugs: 12 reps
INCLINE BENCH PRESS
Week 1 & 3: Regular Reps 4-4-4-4 (Heaviest being on last one)
Cable or Band Face Pulls: 12 reps
Week 2 & 4 One count Pause 4-4-4-4 (Heaviest being on last one)
PYRAMID SUPERSETS
Barbell Military Press: 12-10-8-6-4 reps (Touch Chin with each rep)
Heavy Barbell Shrugs 12-10-8-6-4 reps
3 SET TRI-SET
Isometric HandStand Push-up Holds OR Double Heavy Kettlebell Holds above head: 30 seconds
Side Lying Laterals: 10 reps Front Raises: 10 reps
CHEST SUPPORTED BURNERS: 2-3 SET TRI-SET
Ts: 12 reps Arrows: 12 reps Presses: 12 reps
2-3 SET SUPERSET
Ab Wheels: 15 reps Cable Crunches: 8 reps heavy Low Back Extension: 8 reps heavy
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 400 & 30 minutes to finish 800)
Day 05
Friday
ARM MADNESS 2.0
ARM MADNESS 2.0
LEVEL 3
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps
FRONT SQUAT MAX - MEET STYLE
No Pause - belt - wraps your choice 1, 1, 1, 1, 1 reps
ARM MADNESS
5 Exercises, 5 Rounds
Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps
Band Pushdowns or Cable Pushdowns Overhead Cable Tricep Extensions (Band or Cable) Double Arm Dumbbell Curls or Cable Curls Bodyweight Skullcrushers, Dumbbell Skullcrushers or Barbell Skullcrushers Dumbbell Hammer Curls
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
FRONT SQUAT MAX - MEET STYLE
No Pause - belt - wraps your choice 1, 1, 1, 1, 1 reps
ARM MADNESS
5 Exercises, 5 Rounds
Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 8 Reps Rounds Five: 15 reps
Band Pushdowns or Cable Pushdowns Overhead Cable Tricep Extensions (Band or Cable) Double Arm Dumbbell Curls or Cable Curls Bodyweight Skullcrushers, Dumbbell Skullcrushers or Barbell Skullcrushers Dumbbell Hammer Curls
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extension: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
WARMUP - TIME FRAME TRAINING - 1 SET
Low Back Extensions: 1-2 minutes max reps GHD: 1-2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 1-2 minutes max reps Weighted Crunches: 1-2 minutes max reps
ARM MADNESS
5 Exercises, 5 Rounds
Round One: 40 reps Round Two: 20 reps Round Three: 12 reps Round Four: 8 Reps Rounds Five: 12 reps
Band Pushdowns or Cable Pushdowns Overhead Cable Tricep Extensions (Band or Cable) Double Arm Dumbbell Curls or Cable Curls Bodyweight Skullcrushers, Dumbbell Skullcrushers or Barbell Skullcrushers Dumbbell Hammer Curls
2-3 SET SUPERSET
Ab Wheels: 15 reps Cable Crunches: 8 reps heavy Low Back Extension: 8 reps heavy
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 400 & 30 minutes to finish 800)
Day 06
Saturday
GOLDEN ERA XTRA LIGHT CHEST & BACK PUMP
GOLDEN ERA XTRA LIGHT CHEST & BACK PUMP
LEVEL 3
FRONT SQUAT
50-70% Max 1, 1, 1, 1, 1 reps
LIGHT PUMP WORK: 3-5 SET SUPERSET
Incline Bench Press: 12-15 reps Wide Grip Pull-ups: 12-15 reps
3-5 SET SUPERSET
Flat Bench Press: 12-15 reps V-Bar Pull-ups: 12-15 reps
3-5 SET SUPERSET
Dumbbell Fly: 12-15 reps Dips: 12-15 reps
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
FRONT SQUAT
50-70% Max 1, 1, 1, 1, 1 reps
LIGHT PUMP WORK: 3-4 SET SUPERSET
Incline Bench Press: 12 reps Wide Grip Pull-ups: 12 reps
3-4 SET SUPERSET
Flat Bench Press: 12 reps V-Bar Pull-ups: 12 reps
3-4 SET SUPERSET
Dumbbell Fly: 12 reps Dips: 12 reps
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extension: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
LIGHT PUMP WORK: 3 SET SUPERSET
Incline Bench Press: 10 reps Wide Grip Pull-ups: 10 reps
3 SET SUPERSET
Flat Bench Press: 10 reps V-Bar Pull-ups: 10 reps
3 SET SUPERSET
Dumbbell Fly: 10 reps Dips: 10 reps
2-3 SET SUPERSET
Ab Wheels: 15 reps Cable Crunches: 8 reps heavy Low Back Extension: 8 reps heavy
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 400 & 30 minutes to finish 800)
Day 07
Sunday
GPP
GPP
LEVEL 3
4 SET SUPERSET
Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 2
3 SET SUPERSET
Ab Wheels: 20 reps Cable Crunches: 8-10 reps heavy Low Back Extension: 8-10 reps heavy
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 400 & 30 minutes to finish 800)
LEVEL 1
2-3 SET SUPERSET
Ab Wheels: 15 reps Cable Crunches: 8 reps heavy Low Back Extension: 8 reps heavy
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 400 & 30 minutes to finish 800)