LEVEL 3

WARMUP: GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking 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

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 Red + 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: 10 MINUTES

5-10 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

*Then rest 2 minutes

 

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

   

LEVEL 2

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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

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: 9 MINUTES

5-10 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

*Then rest 2 minutes

 

BRICK CITY ABZ: 2-3 SET SUPERSET

Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps

   

LEVEL 1

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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: 8 MINUTES

5-10 reps per minute for 8 minutes total

 

3-5 SETS - NO REST

Pulldowns: 15, 12, 8, 5, 3, 12 reps Dumbbell 1-Arm Rows (heavy) 6-8 reps each arm

*Then rest 2 minutes

 

3-5 SETS - NO REST

Seated Rows: 15, 10, 8, 5, 3, 12 reps T-bar or Chest-supported Rows (heavy): 6-8 reps

*Then rest 2 minutes

 

BRICK CITY ABZ: 2-3 SET SUPERSET

Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps

LEVEL 3

WARMUP: GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking 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

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 Band 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

*All Close Grip *Work weight all 10 sets

Week 1: 10 sets of 5 reps - No bands Week 2: 10 sets of 1 reps + Orange Band Week 3: 10 sets of 1 rep + Red Band Week 4: 10 sets of 1 rep - Work up to a Close-Grip Max

*Superset with 20 Barbell Shrugs

 

3-5 SET SUPERSET - NO REST

Incline Dumbbell Bench Press: 8 reps Banded Arrows: 15 reps

*Then rest 2 minutes

 

3-5 SET SUPERSET - NO REST

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

   

LEVEL 2

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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

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: 10-25 reps Hammer Curls: 15 reps

 

FLAT BENCH GERMAN VOLUME TRAINING

*All Close Grip *Work weight all 10 sets

Week 1: 10 sets of 5 reps Week 2: 10 sets of 1 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep - Work up to a Close-Grip Max

*Superset with 15-20 Barbell Shrugs

 

3-4 SET SUPERSET - NO REST

Incline Dumbbell Bench Press: 6-8 reps Banded Arrows: 12 reps

*Then rest 2 minutes

 

3-4 SET SUPERSET - NO REST

Flat Chest Flys: 12 reps Band Pushdowns: 25 reps

*Then rest 2 minutes

 

PUSH-UPS: 9 MINUTES

10-20 reps reps per minute for 9 minutes total

 

BRICK CITY ABZ: 2-3 SET SUPERSET

Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps

   

LEVEL 1

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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

 

UPPER BACK WARMUP: 2-3 SETS

Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps Hammer Curls: 10 reps

 

FLAT BENCH GERMAN VOLUME TRAINING

*All Close Grip *Work weight all 10 sets

Week 1: 10 sets of 5 reps Week 2: 10 sets of 1 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep - Work up to a Close-Grip Max

*Superset with 12-15 Barbell Shrugs

 

3 SET SUPERSET - NO REST

Incline Dumbbell Bench Press: 6-8 reps Banded Arrows: 10-12 reps

*Then rest 2 minutes

 

3 SET SUPERSET - NO REST

Flat Chest Flys: 8-10 reps Band Pushdowns: 20 reps

*Then rest 2 minutes

 

PUSH-UPS: 8 MINUTES

10-15 reps reps per minute for 8 minutes total

 

BRICK CITY ABZ: 2-3 SET SUPERSET

Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps

LEVEL 3

WARMUP: GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking 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 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, 2-Count Pause Week 3: Straight Bar, 1-Count Pause Week 4: Regular Bar, No 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

 

5 SETS CONTINUOUS

Heels-up Goblet Squat: 15 reps with weight, then 15 reps drop the weight

High Rep Stiff Leg Deadlifts: 20 reps

Single Leg Squats: 10 reps - add dumbbell if needed

 

LOW BACK EXTENSIONS

5 sets of 10 go up 25-45 lbs per set

 

WEIGHTED WALKING LUNGES

5 minutes lunges with 8-20 lb. dumbbells

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

   

LEVEL 2

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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 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, 2-Count Pause Week 3: Straight Bar, 1-Count Pause Week 4: Regular Bar, No Pause

 

4 SETS CONTINUOUS

Heels-up Goblet Squat: 12 reps with weight, then 12 reps drop the weight

High Rep Stiff Leg Deadlifts: 15 reps

Single Leg Squats: 8-10 reps - add dumbbell if needed

 

LOW BACK EXTENSIONS

4 sets of 8-10 go up 25-45 lbs per set

 

WEIGHTED WALKING LUNGES

4 minutes lunges with 8-20 lb. dumbbells

 

ABS: 3-4 SETS

Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps

   

LEVEL 1

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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

 

3 SETS CONTINUOUS

Heels-up Goblet Squat: 10-12 reps with weight, then 10-12 reps drop the weight

High Rep Stiff Leg Deadlifts: 12 reps

Single Leg Squats: 8 reps - add dumbbell if needed

 

LOW BACK EXTENSIONS

3 sets of 6-8 go up 25-45 lbs per set

 

WEIGHTED WALKING LUNGES

3 minutes lunges with 8-20 lb. dumbbells or unweighted

 

ABS: 3-4 SETS

Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 10 reps

LEVEL 3

WARMUP: GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking 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 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands

 

CONJUGATE CLEANS

To a Max

Week 1: 8x2 for speed - set tone Week 2: 8x2 for speed - up 5 lbs Week 3: 8x2 for speed - up 5 lbs Week 4: Max + Front Squat

 

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, then max box Week 4: 22-inch depth, then max box

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

   

LEVEL 2

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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

8 sets of 2 reps for speed

 

CONJUGATE CLEANS

To a Max

Week 1: 8x2 for speed - set tone Week 2: 8x2 for speed - up 5 lbs Week 3: 8x2 for speed - up 5 lbs Week 4: Max + Front Squat

 

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, then max box Week 4: 22-inch depth, then max box

 

ABS: 3-4 SETS

Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps

   

LEVEL 1

WARMUP: GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking 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

8 sets of 2 reps for speed

 

CONJUGATE CLEANS

To a Max

Week 1: 8x2 for speed - set tone Week 2: 8x2 for speed - up 5 lbs Week 3: 8x2 for speed - up 5 lbs Week 4: Max + Front Squat

 

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, then max box Week 4: 22-inch depth, then max box

 

ABS: 3 SETS

Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 12-15 reps

LEVEL 3

WARMUP: GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking 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

 

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

*Rest 1 minute, then repeat for 6 sets total

 

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 Frontwards Sled Drag: 1-2 minutes Walking 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

 

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: 7 reps, twist 5-count, 3 more reps Wrist Curls: 12 reps

*Rest 1 minute, then repeat for 5 sets total

 

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 Frontwards Sled Drag: 1-2 minutes Walking 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

 

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: 6 reps, twist 5-count, 3 more reps Wrist Curls: 10 reps

*Rest 1 minute, then repeat for 5 sets total

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps