Day 01
Monday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
1-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Reds + 1 Orange Band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Deficit Off Thick Mat + Orange Band Week 2: Deficit Off Thick Mat + Red Band Week 3: Deficit Off Thick Mat + Black Band Week 4: Off Floor or Weights on 1 Thick Mat
PULL-UPS
6-10 reps per minute for 10 minutes total
3-5 SETS - NO REST
Pulldowns: 25, 15, 10, 5, 3, 20 reps Dumbbell 1-Arm Rows (heavy): 10 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 25, 15, 10, 5, 3, 20 reps T-bar or Chest-supported Rows (heavy): 10 reps each arm
*Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
1-count pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Deficit Off Thick Mat Week 2: Deficit Off Thick Mat Week 3: Deficit Off Thick Mat Week 4: Off Floor or Weights on 1 Thick Mat
PULL-UPS
6-8 reps per minute for 9 minutes total
3-5 SETS - NO REST
Pulldowns: 20, 12, 8, 5, 3, 15 reps Dumbbell 1-Arm Rows (heavy): 8 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 20, 12, 8, 5, 3, 15 reps T-bar or Chest-supported Rows (heavy): 8 reps each arm
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
CONDITIONING
Walking Lunges 400-800 meters
OR
Incline Walk on 10-12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
PULL-UPS
6 reps per minute for 8 minutes total
3-5 SETS - NO REST
Pulldowns: 15, 10, 8, 5, 3, 10 reps Dumbbell 1-Arm Rows (heavy): 6-8 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 15, 10, 6, 5, 3, 10 reps T-bar or Chest-supported Rows (heavy): 6-8 reps each arm
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10 reps Hanging Knee-ups: 10 reps
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
1-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Reds + 1 Orange Band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Deficit Off Thick Mat + Orange Band Week 2: Deficit Off Thick Mat + Red Band Week 3: Deficit Off Thick Mat + Black Band Week 4: Off Floor or Weights on 1 Thick Mat
PULL-UPS
6-10 reps per minute for 10 minutes total
3-5 SETS - NO REST
Pulldowns: 25, 15, 10, 5, 3, 20 reps Dumbbell 1-Arm Rows (heavy): 10 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 25, 15, 10, 5, 3, 20 reps T-bar or Chest-supported Rows (heavy): 10 reps each arm
*Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
1-count pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Deficit Off Thick Mat Week 2: Deficit Off Thick Mat Week 3: Deficit Off Thick Mat Week 4: Off Floor or Weights on 1 Thick Mat
PULL-UPS
6-8 reps per minute for 9 minutes total
3-5 SETS - NO REST
Pulldowns: 20, 12, 8, 5, 3, 15 reps Dumbbell 1-Arm Rows (heavy): 8 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 20, 12, 8, 5, 3, 15 reps T-bar or Chest-supported Rows (heavy): 8 reps each arm
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
CONDITIONING
Walking Lunges 400-800 meters
OR
Incline Walk on 10-12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
PULL-UPS
6 reps per minute for 8 minutes total
3-5 SETS - NO REST
Pulldowns: 15, 10, 8, 5, 3, 10 reps Dumbbell 1-Arm Rows (heavy): 6-8 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 15, 10, 6, 5, 3, 10 reps T-bar or Chest-supported Rows (heavy): 6-8 reps each arm
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10 reps Hanging Knee-ups: 10 reps
CONDITIONING
Walking Lunges: 400 meters
OR
Incline Walk on 8-10% for 35 minutes
400 meters
OR
Incline Walk on 8-10% for 35 minutes
Day 02
Tuesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
3-Count Pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Bands Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
FLAT BENCH GERMAN VOLUME TRAINING
*Work weight all 10 sets, All close grip
Week 1: 10 sets of 5 reps, No bands Week 2: 10 sets of 1 rep + Red band Week 3: 10 sets of 1 rep + Black band Week 4: 10 sets of 1 rep - Work up to a max (close grip)
*Superset with 20 Barbell Shrugs
3 SET SUPERSET
Incline Dumbbell Bench Press: 8 reps Banded Arrows: 15 reps
*Then rest 2 minutes
3 SET SUPERSET
Flat Chest Flys: 15 reps Band Pushdowns: 30 reps
*Then rest 2 minutes
PUSH-UPS: 10 MINUTES
10-20 reps reps per minute for 10 minutes total
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
3-Count Pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-30 reps Hammer Curls: 15-20 reps
FLAT BENCH GERMAN VOLUME TRAINING
*Work weight all 10 sets, All close grip
Week 1: 10 sets of 5 reps Week 2: 10 sets of 1 rep Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep - Work up to a max (close grip)
*Superset with 15-20 Barbell Shrugs
2-3 SET SUPERSET
Incline Dumbbell Bench Press: 8 reps Banded Arrows: 10-15 reps
*Then rest 2 minutes
2-3 SET SUPERSET
Flat Chest Flys: 10-15 reps Band Pushdowns: 25 reps
*Then rest 2 minutes
PUSH-UPS: 9 MINUTES
10-15 reps reps per minute for 10 minutes total
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 10-12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-30 reps Hammer Curls: 10-15 reps
FLAT BENCH GERMAN VOLUME TRAINING
*Work weight all 10 sets, All close grip
Week 1: 10 sets of 5 reps Week 2: 10 sets of 1 rep Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep - Work up to a max (close grip)
*Superset with 15-20 Barbell Shrugs
2-3 SET SUPERSET
Incline Dumbbell Bench Press: 6-8 reps Banded Arrows: 10 reps
*Then rest 2 minutes
2-3 SET SUPERSET
Flat Chest Flys: 10 reps Band Pushdowns: 20 reps
*Then rest 2 minutes
PUSH-UPS: 8 MINUTES
10 reps reps per minute for 10 minutes total
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
CONDITIONING
Walking Lunges: 400 meters
OR
Incline Walk on 8-10% for 35 minutes
Day 03
Wednesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 3-Count Pause Week 3: Straight Bar, 3-Count Pause Week 4: Regular Bar, 3-Count Pause
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands
3 SETS CONTINUOUS
Heels-up Goblet Squat (light): 20 reps High Rep Stiff Leg Deadlifts: 20 reps Single Leg Squats: 10 reps - add dumbbell if needed
LOW BACK EXTENSIONS
5 sets of 10 reps - go up 25-45 per set
DUMBBELL WEIGHT WALKING LUNGES
5 minutes with 8-20 lb dumbbells
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 3-Count Pause Week 3: Straight Bar, 3-Count Pause Week 4: Regular Bar, 3-Count Pause
2-3 SETS CONTINUOUS
Heels-up Goblet Squat (light): 15 reps High Rep Stiff Leg Deadlifts: 15 reps Single Leg Squats: 8-10 reps - add dumbbell if needed
LOW BACK EXTENSIONS
4 sets of 10 reps - go up 25-45 per set
DUMBBELL WEIGHT WALKING LUNGES
4 minutes with 8-20 lb dumbbells
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 10-12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 3-Count Pause Week 3: Straight Bar, 3-Count Pause Week 4: Regular Bar, 3-Count Pause
2-3 SETS CONTINUOUS
Heels-up Goblet Squat (light): 12 reps High Rep Stiff Leg Deadlifts: 12 reps Single Leg Squats: 8 reps - add dumbbell if needed
LOW BACK EXTENSIONS
3 sets of 10 reps - go up 25-45 per set
DUMBBELL WEIGHT WALKING LUNGES
3 minutes with 8-20 lb dumbbells
ABS: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 10-12 reps
CONDITIONING
Walking Lunges: 400 meters
OR
Incline Walk on 8-10% for 35 minutes
Day 04
Thursday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
1-Count Pause to a Max 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
1970’s VOLUME
8 sets Barbell Incline Bench Press: 20, 20, 10, 10, 5, 5, 20, 20 reps
*20 Banded Arrows in between each set
3 SET SUPERSET
Incline Arnold Press: 12 reps Cable or Dumbbell Pullovers: 15 reps
5 TOTAL SETS
Arnold Press: 20, 15, 10, 5, 20 reps Lateral Raises: 20, 15, 10, 5, 20 reps
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
1-Count Pause to a Max 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
1970’s VOLUME
8 sets Barbell Incline Bench Press: 15, 15, 8, 8, 5, 5, 15, 15 reps
*15-20 Banded Arrows in between each set
2-3 SET SUPERSET
Incline Arnold Press: 10 reps Cable or Dumbbell Pullovers: 12 reps
5 TOTAL SETS
Arnold Press: 15, 12, 8, 5, 15 reps Lateral Raises: 15, 12, 8, 5, 15 reps
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 10-12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps
1970’s VOLUME
8 sets Barbell Incline Bench Press: 12, 12, 6, 6, 5, 5, 12, 12 reps
*15 Banded Arrows in between each set
2-3 SET SUPERSET
Incline Arnold Press: 8-10 reps Cable or Dumbbell Pullovers: 10-12 reps
5 TOTAL SETS
Arnold Press: 12, 10, 8, 5, 12 reps Lateral Raises: 12, 10, 8, 5, 12 reps
ABS: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 10 reps
CONDITIONING
Walking Lunges: 400 meters
OR
Incline Walk on 8-10% for 35 minutes
Day 05
Friday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUATNo Pause to a Max
THE ORIGINAL GAUNTLET OF ARM HUGENESS
WARNING: Your Arms will feel like they wanna explode
Set up a 8-arm exercise circuit
Biceps = 15 reps Triceps = 20 reps
Pushdowns: 20 reps Band Pushdowns: 20 reps Straight Bar Curls: 15 reps Preacher Curls: 15 reps Skullcrushers: 20 reps Bench Dips: 20 reps Incline Dumbbell Curls: 8 reps, twist 5-count, 4 more reps Wrist Curls: 20 reps
*Once done rest 1 minute and repeat for 6 sets total
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUATNo Pause to a Max
THE ORIGINAL GAUNTLET OF ARM HUGENESS
WARNING: Your Arms will feel like they wanna explode
Set up a 8-arm exercise circuit
Biceps = 12 reps Triceps = 15 reps
Pushdowns: 15 reps Band Pushdowns: 15 reps Straight Bar Curls: 12 reps Preacher Curls: 12 reps Skullcrushers: 15 reps Bench Dips: 15 reps Incline Dumbbell Curls: 6 reps, twist 5-count, 4 more reps Wrist Curls: 15 reps
*Once done rest 1 minute and repeat for 6 sets total
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400-800 meters
OR
Incline Walk on 10-12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
THE ORIGINAL GAUNTLET OF ARM HUGENESS
WARNING: Your Arms will feel like they wanna explode
Set up a 8-arm exercise circuit
Biceps = 10 reps Triceps = 12 reps
Pushdowns: 12 reps Band Pushdowns: 12 reps Straight Bar Curls: 10 reps Preacher Curls: 10 reps Skullcrushers: 12 reps Bench Dips: 12 reps Incline Dumbbell Curls: 5 reps, twist 5-count, 4 more reps Wrist Curls: 12 reps
*Once done rest 1 minute and repeat for 6 sets total
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps
CONDITIONING
Walking Lunges: 400 meters
OR
Incline Walk on 8-10% for 35 minutes