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
3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: Red band Week 2: Red + Orange bands Week 3: Black band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off 2 mats + Orange band Week 2: Off 2 mats + Red band Week 3: Off 2 mats + Black band Week 4: Off 2 mats
3 SETS - NO REST
Chin-ups: 5-15 reps V-bar Pulldowns: 15 reps
*Then rest 2 minutes
3 SETS - NO REST
Pulldowns: 15 reps Undergrip Rows: 15 reps
*Then rest 2 minutes
3 SETS - NO REST
Seated Rows: 15 reps 1 Arm Rows: 15 reps
*Then rest 2 minutes
3 SETS - NO REST
Dumbbell Pullovers: 15 reps Dumbbells Shrugs: 15 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
WALKING LUNGES
200 Meters
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
3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off 2 mats Week 2: Off 2 mats Week 3: Off 2 mats Week 4: Off 2 mats
2-3 SETS - NO REST
Chin-ups: 5-10 reps V-bar Pulldowns: 10 reps
*Then rest 2 minutes
2-3 SETS - NO REST
Pulldowns: 12 reps Undergrip Rows: 12 reps
*Then rest 2 minutes
2-3 SETS - NO REST
Seated Rows: 12 reps 1 Arm Rows: 12 reps
*Then rest 2 minutes
2-3 SETS - NO REST
Dumbbell Pullovers: 12 reps Dumbbells Shrugs: 12 reps
*Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
200 Meters
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
2-3 SETS - NO REST
Chin-ups: 5-8 reps V-bar Pulldowns: 8 reps
*Then rest 2 minutes
2-3 SETS - NO REST
Pulldowns: 8-10 reps Undergrip Rows: 8-10 reps
*Then rest 2 minutes
2-3 SETS - NO REST
Seated Rows: 8-10 reps 1 Arm Rows: 8-10 reps
*Then rest 2 minutes
2-3 SETS - NO REST
Dumbbell Pullovers: 8-10 reps Dumbbells Shrugs: 8-10 reps
*Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 10-12 reps Knee-ups: 10-12 reps
WALKING LUNGES
100 Meters
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
FRONT SQUAT
5-count eccentric, 5-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: Red band Week 2: Red + Orange band Week 3: Black band Week 4: 0 Bands
UPPER BACK WARMUP: 5 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
FLAT BENCH GERMAN VOLUME TRAINING - CLOSE GRIP
*Work weight all 10 sets
Week 1: 10 sets of 5 reps - Orange bands Week 2: 10 sets of 3 reps - Orange bands Week 3: 10 sets of 1 rep - Orange bands Week 4: 10 sets of 1 rep - No bands
*Superset with 10-20 Barbell Shrugs or Dumbbell Pullovers
8 SET SUPERSET
Dumbbell Military Press: 20 reps Lateral Raises: 20 reps
5 SET SUPERSET
Cable Shrugs: 20 reps Banded Arrows: 20 reps
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
WALKING LUNGES
200 meters
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
5-count eccentric, 5-count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 4 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
FLAT BENCH GERMAN VOLUME TRAINING - CLOSE GRIP
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
*Superset with 10-20 Barbell Shrugs or Dumbbell Pullovers
7 SET SUPERSET
Dumbbell Military Press: 15 reps Lateral Raises: 15 reps
4 SET SUPERSET
Cable Shrugs: 15 reps Banded Arrows: 15 reps
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
200 meters
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
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps
FLAT BENCH GERMAN VOLUME TRAINING - CLOSE GRIP
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
*Superset with 10-15 Barbell Shrugs or Dumbbell Pullovers
5 SET SUPERSET
Dumbbell Military Press: 12 reps Lateral Raises: 12 reps
3 SET SUPERSET
Cable Shrugs: 12 reps Banded Arrows: 12 reps
ABS: 3 SETS
Straight Leg Lifts: 10-12 reps Knee-ups: 10-12 reps
WALKING LUNGES
100 meters
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 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: Straight Bar, no pause
BAND WAVE Week 1: Red band Week 2: Red + Orange band Week 3: Black band Week 4: 0 Bands
5 SET SUPERSET
Dumbbell Stiff Leg Deadlifts: 25 reps Low Back Extensions: 25 reps
5 SET SUPERSET
Leg Extensions: 20 reps Heavy Drag - Up & Back
WALKING LUNGES
200 Meters
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 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 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: Straight Bar, no pause
4 SET SUPERSET
Dumbbell Stiff Leg Deadlifts: 20 reps Low Back Extensions: 20 reps
4 SET SUPERSET
Leg Extensions: 15 reps Heavy Drag - Up & Back
WALKING LUNGES
200 Meters
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 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
3 SET SUPERSET
Dumbbell Stiff Leg Deadlifts: 15 reps Low Back Extensions: 15 reps
3 SET SUPERSET
Leg Extensions: 12 reps Heavy Drag - Up & Back
WALKING LUNGES
100 Meters
ABS: 3 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps
Day 04
Thursday
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
8 sets of 2 reps for speed
BAND WAVE Week 1: Red band Week 2: Red + Orange band Week 3: Black band Week 4: 0 Bands
CONJUGATE CLEANS
To a Max Week 1: 1 From floor + 1 From hang to a max Week 2: 8x2 for speed from the hang Week 3: 8x2 speed from the floor Week 4: Max from the floor
CONJUGATE BOX JUMPS
To a Max
Week 1: 1 Low hurdle & max Week 2: 2 Low hurdle & max Week 3: 1 20 down & max Week 4: Standing max
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
WALKING LUNGES
200 meters
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
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max Week 1: 1 From floor + 1 From hang to a max Week 2: 8x2 for speed from the hang Week 3: 8x2 speed from the floor Week 4: Max from the floor
CONJUGATE BOX JUMPS
To a Max
Week 1: 1 Low hurdle & max Week 2: 2 Low hurdle & max Week 3: 1 20 down & max Week 4: Standing max
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
200 meters
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
FRONT SQUAT
6 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max Week 1: 1 From floor + 1 From hang to a max Week 2: 8x2 for speed from the hang Week 3: 8x2 speed from the floor Week 4: Max from the floor
CONJUGATE BOX JUMPS
To a Max
Week 1: 1 Low hurdle & max Week 2: 2 Low hurdle & max Week 3: 1 20 down & max Week 4: Standing max
ABS: 3 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps
WALKING LUNGES
100 meters
Day 05
Friday
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
Freestyle to a max 1, 1, 1, 1, 1 reps
5 SETS - NO REST WARMUP
Cable Curls: 20 reps Rope Pushdowns: 20 reps
*Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20-15-10-5-20
Ez Bar or Straight Bar Curls Skullcrushers
5 SETS - NO REST WARMUP
Hammer Curls: 20 reps Dumbbell Rollbacks: 20 reps
*Then rest 2 minutes
5 SETS - NO REST WARMUP
Incline Curls: 20 reps Bench Dips: 20 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps
WALKING LUNGES
200 meters
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
Freestyle to a max 1, 1, 1, 1, 1 reps
4 SETS - NO REST WARMUP
Cable Curls: 15 reps Rope Pushdowns: 15 reps
*Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20-15-10-5-20
Ez Bar or Straight Bar Curls Skullcrushers
4 SETS - NO REST WARMUP
Hammer Curls: 15 reps Dumbbell Rollbacks: 15 reps
*Then rest 2 minutes
4 SETS - NO REST WARMUP
Incline Curls: 15 reps Bench Dips: 15 reps
*Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps
WALKING LUNGES
200 meters
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
3 SETS - NO REST WARMUP
Cable Curls: 12 reps Rope Pushdowns: 12 reps
*Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20-15-10-5-20
Ez Bar or Straight Bar Curls Skullcrushers
3 SETS - NO REST WARMUP
Hammer Curls: 12 reps Dumbbell Rollbacks: 12 reps
*Then rest 2 minutes
3 SETS - NO REST WARMUP
Incline Curls: 12 reps Bench Dips: 12 reps
*Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps
WALKING LUNGES
100 meters