Day 01
Monday
LEVEL 3
WARMUP GPP
2 minutes each
Merge of both: 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
*Work up to a 1 Rep Max
Week 1: 2-Count Pause, 1 Red Band Week 2: 2-Count Pause, 2 Red Band Week 3: 2-Count Pause, 2 Red Bands + 1 Orange Band Week 4: 2-Count Pause, No Bands
DEADLIFT
*Work up to a 1 Rep Max
Week 1: Floor + Orange Band Week 2: Floor + Red Band Week 3: Floor + Black Bands Week 4: Floor
PULL-UPS
To failure, then superset with...
SEATED ROWS
Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 4, 20 Week 3: 20, 10, 8, 6, 4, 2, 20 Week 4: 20, 10, 8, 6, 4, 2, 1, 20
CHIN-UPS
To failure, then superset with...
ONE ARM ROWS
Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 4, 20 Week 3: 20, 10, 8, 6, 4, 2, 20 Week 4: 20, 10, 8, 6, 4, 2, 1, 20
V-BAR PULL-UPS
To failure, then superset with...
T-BAR ROWS
Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 4, 20 Week 3: 20, 10, 8, 6, 4, 2, 20 Week 4: 20, 10, 8, 6, 4, 2, 1, 20
4 SETS
Weighted Crunches: 20 reps Knee-ups: 20 reps
HIP CIRCLE - MONSTER WALKS
Up & Back: 5 minutes
LEVEL 2
WARMUP GPP
1-2 minutes each
Merge of both: 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
*Work up to a 1 Rep Max
Week 1: 2-Count Pause Week 2: 2-Count Pause Week 3: 2-Count Pause Week 4: 2-Count Pause
DEADLIFT
*Work up to a 1 Rep Max
Week 1: Floor Week 2: Floor Week 3: Floor Week 4: Floor
PULL-UPS (SCALE W/ LAT PULLDOWNS)
To failure, then superset with...
SEATED ROWS
Week 1: 15, 10, 8, 6, 15 Week 2: 15, 10, 8, 6, 4, 15 Week 3: 15, 10, 8, 6, 4, 2, 15 Week 4: 15, 10, 8, 6, 4, 2, 1, 15
CHIN-UPS (SCALE W/ LAT PULLDOWNS)
To failure, then superset with...
ONE ARM ROWS
Week 1: 15, 10, 8, 6, 15 Week 2: 15, 10, 8, 6, 4, 15 Week 3: 15, 10, 8, 6, 4, 2, 15 Week 4: 15, 10, 8, 6, 4, 2, 1, 15
V-BAR PULL-UPS (SCALE W/ NEUTRAL GRIP PULLDOWNS)
To failure, then superset with...
T-BAR ROWS
Week 1: 15, 10, 8, 6, 15 Week 2: 15, 10, 8, 6, 4, 15 Week 3: 15, 10, 8, 6, 4, 2, 15 Week 4: 15, 10, 8, 6, 4, 2, 1, 15
3-4 SETS
Weighted Crunches: 15 reps Knee-ups: 15 reps
HIP CIRCLE - MONSTER WALKS
Up & Back: 4 minutes
LEVEL 1
WARMUP GPP
1-2 minutes each
Merge of both: 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 (SCALE W/ LAT PULLDOWNS)
To failure, then superset with...
SEATED ROWS
Week 1: 12, 10, 8, 6, 12 Week 2: 12, 10, 8, 6, 4, 12 Week 3: 12, 10, 8, 6, 4, 2, 12 Week 4: 12, 10, 8, 6, 4, 2, 1, 12
CHIN-UPS (SCALE W/ LAT PULLDOWNS)
To failure, then superset with...
ONE ARM ROWS
Week 1: 12, 10, 8, 6, 12 Week 2: 12, 10, 8, 6, 4, 12 Week 3: 12, 10, 8, 6, 4, 2, 12 Week 4: 12, 10, 8, 6, 4, 2, 1, 12
V-BAR PULL-UPS (SCALE W/ NEUTRAL GRIP PULLDOWNS)
To failure, then superset with...
T-BAR ROWS
Week 1: 12, 10, 8, 6, 12 Week 2: 12, 10, 8, 6, 4, 12 Week 3: 12, 10, 8, 6, 4, 2, 12 Week 4: 12, 10, 8, 6, 4, 2, 1, 12
2-3 SETS
Weighted Crunches: 12 reps Knee-ups: 12 reps
HIP CIRCLE - MONSTER WALKS
Up & Back: 3 minutes
Day 02
Tuesday
LEVEL 3
WARMUP GPP
2 minutes each
Merge of both: 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
MILITARY PRESS (MEDIUM GRIP)
Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps
Superset with Banded Rotator Cuffs: 30 reps
FLAT BARBELL PRESS (MEDIUM GRIP)
Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps
Superset with Banded Arrows: 30 reps
3-5 SET SUPERSET
Dips: 10-15 reps reps (add band if needed) Push-ups: 10-15 reps
DUMBBELL SKULLCRUSHERS
1x100 reps
STRAIGHT BAR PUSHDOWNS
1x100 reps
LATERAL RAISES
1x100 reps
DUMBBELL SHRUGS
1x100 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
1-2 minutes each
Merge of both: 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
MILITARY PRESS (MEDIUM GRIP)
Week 1: 25, 15, 10, 5, 15 reps Week 2: 15, 8, 8, 5, 25 reps Week 3: 15, 8, 8, 5, 25 reps Week 4: 15, 8, 8, 5, 25 reps
Superset with Banded Rotator Cuffs: 25 reps
FLAT BARBELL PRESS (MEDIUM GRIP)
Week 1: 25, 15, 10, 5, 15 reps Week 2: 15, 8, 8, 5, 25 reps Week 3: 15, 8, 8, 5, 25 reps Week 4: 15, 8, 8, 5, 25 reps
Superset with Banded Arrows: 25 reps
3-4 SET SUPERSET
Dips: 10-12 reps reps (add band if needed) Push-ups: 10-12 reps
DUMBBELL SKULLCRUSHERS
1x80 reps
STRAIGHT BAR PUSHDOWNS
1x80 reps
LATERAL RAISES
1x80 reps
DUMBBELL SHRUGS
1x80 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
1-2 minutes each
Merge of both: 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
MILITARY PRESS (MEDIUM GRIP)
Week 1: 20, 12, 8, 5, 12 reps Week 2: 12, 6, 6, 5, 20 reps Week 3: 12, 6, 6, 5, 20 reps Week 4: 12, 6, 6, 5, 20 reps
Superset with Banded Rotator Cuffs: 20 reps
FLAT BARBELL PRESS (MEDIUM GRIP)
Week 1: 20, 12, 8, 5, 12 reps Week 2: 12, 6, 6, 5, 20 reps Week 3: 12, 6, 6, 5, 20 reps Week 4: 12, 6, 6, 5, 20 reps
Superset with Banded Arrows: 20 reps
3 SET SUPERSET
Dips: 10 reps reps (add band if needed) Push-ups: 10 reps
DUMBBELL SKULLCRUSHERS
1x60 reps
STRAIGHT BAR PUSHDOWNS
1x60 reps
LATERAL RAISES
1x60 reps
DUMBBELL SHRUGS
1x60 reps
LOW BACK & ABS: 3 SETS
Low Back Extensions: 8 reps Knee-ups: 10 reps
MONSTER WALKS
3 minutes back n forth
Day 03
Wednesday
LEVEL 3
WARMUP GPP
2 minutes each
Merge of both: 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
BACK SQUAT: 1 REP MAX
BAR WAVE Week 1: Bar, No bands Week 2: Bar + 1 Red Band - walk out Week 3: Bar +2 Red Bands - walk out Week 4: Bar, No bands
PLYO: 3 SETS
Jumps (holding dumbbells): 10 reps Jump Squats (no dumbbells): 10 reps
SINGLE LEG: 3 SETS
Plyo Single Split Leg: 10 reps Single Leg Squats: 10 reps
3 SETS
Leg Extensions: 25 reps Sissy Squats: 10 reps
3 SETS
Sled Drags: heavy up & back GHD: 10-15 reps
LEVEL 2
WARMUP GPP
1-2 minutes each
Merge of both: 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
BACK SQUAT: 1 REP MAX
BAR WAVE Week 1: Bar Week 2: Bar - walk out Week 3: Bar - walk out Week 4: Bar
PLYO: 2-3 SETS
Jumps (holding dumbbells): 8 reps Jump Squats (no dumbbells): 8 reps
SINGLE LEG: 2-3 SETS
Plyo Single Split Leg: 8 reps Single Leg Squats: 8 reps
2-3 SETS
Leg Extensions: 20 reps Sissy Squats: 8 reps
2-3 SETS
Sled Drags: heavy up & back GHD: 10 reps
LEVEL 1
WARMUP GPP
1-2 minutes each
Merge of both: 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
PLYO: 2-3 SETS
Jumps (holding dumbbells): 6 reps Jump Squats (no dumbbells): 6 reps
SINGLE LEG: 2-3 SETS
Plyo Single Split Leg: 6 reps Single Leg Squats: 6 reps
2-3 SETS
Leg Extensions: 15 reps Sissy Squats: 6 reps
2-3 SETS
Sled Drags: heavy up & back GHD: 8 reps
Day 04
Thursday
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 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 Band Week 2: 1 Green or Black Monstah Band Week 3: 1 Green + Orange Band Week 4: No Bands
CONJUGATE CLEANS
To a Max Week 1: From blocks max Week 2: From blocks max for 8x2 Week 3: From floor Week 4: From floor for 8x2
CONJUGATE BOX JUMPS
To a Max
Week 1: 12-inch depth then max box Week 2: 16-inch depth then max box Week 3: 20-inch depth the max box Week 4: Max Box Jump
TIBIALIS
5 minutes using ankle weights
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 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30-45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 30-45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 30-45 seconds
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max Week 1: From blocks max Week 2: From blocks max for 8x2 Week 3: From floor Week 4: From floor for 8x2
CONJUGATE BOX JUMPS
To a Max
Week 1: 12-inch depth then max box Week 2: 16-inch depth then max box Week 3: 20-inch depth the max box Week 4: Max Box Jump
TIBIALIS
4 minutes using ankle weights
LEVEL 1
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 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 30-45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 30-45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 30-45 seconds
CONJUGATE CLEANS
To a Max Week 1: From blocks max Week 2: From blocks max for 8x2 Week 3: From floor Week 4: From floor for 8x2
CONJUGATE BOX JUMPS
To a Max
Week 1: 12-inch depth then max box Week 2: 16-inch depth then max box Week 3: 20-inch depth the max box Week 4: Max Box Jump
TIBIALIS
3 minutes using ankle weights
Day 05
Friday
LEVEL 3
FLEX FRIDAY - Be Smart!
WARMUP GPP
2 minutes each
Merge of both: 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, 5 Rounds
Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five: 30 Reps
Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20
LEVEL 2
FLEX FRIDAY - Be Smart!
WARMUP GPP
1-2 minutes each
Merge of both: 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, 5 Rounds
Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 10 Reps Round Five: 25 Reps
Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15
LEVEL 1
FLEX FRIDAY - Be Smart!
WARMUP GPP
1-2 minutes each
Merge of both: 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, 5 Rounds
Round One: 40 reps Round Two: 20 reps Round Three: 10 reps Round Four: 5 Reps Round Five: 20 Reps
Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15-20 reps Ab Wheels: 10