Day 01
Monday
LEVEL 3
WARMUP
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
No pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off thin mat + Red band Week 2: Off thin mat + Black band Week 3: Off thin mat + Black + Orange band Week 4: Off thin mat, No bands
SUPERSET
Pull-ups: 5 reps
Superset with:
Medium Grip Pulldowns: 12-10-8-6-20
SUPERSET
Chin-ups: 5 reps
Superset with:
Seated Rows: 12-10-8-6-20 reps
SUPERSET
V-bar Pull-ups: 5 reps
Superset with:
1-Arm Rows: 12-10-8-6-20 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
DEFICIT LUNGES
5-10 minutes
LEVEL 2
WARMUP
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
No pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off thin mat Week 2: Off thin mat Week 3: Off thin mat Week 4: Off thin mat
SUPERSET
Pull-ups: 5 reps
Superset with:
Medium Grip Pulldowns: 12-10-8-6-15
SUPERSET
Chin-ups: 5 reps
Superset with:
Seated Rows: 12-10-8-6-15 reps
SUPERSET
V-bar Pull-ups: 5 reps
Superset with:
1-Arm Rows: 12-10-8-6-15 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
DEFICIT LUNGES
5-8 minutes
LEVEL 1
WARMUP
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
SUPERSET
Pull-ups: 5 reps
Superset with:
Medium Grip Pulldowns: 12-10-8-6-12
SUPERSET
Chin-ups: 5 reps
Superset with:
Seated Rows: 12-10-8-6-12 reps
SUPERSET
V-bar Pull-ups: 5 reps
Superset with:
1-Arm Rows: 12-10-8-6-12 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
DEFICIT LUNGES
5-6 minutes
Day 02
Tuesday
LEVEL 3
WARMUP
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
2-Count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10 reps Hammer Curls: 10 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Barbell or Dumbbell: 12-10-8-6-20 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Flat Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Arnold Press: 12-10-8-6-20 reps
SUPERSET
Flat Fly: 12-10-8-6-20 reps
Superset with:
Dumbbell Pullovers: 12-10-8-6-20 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
DEFICIT LUNGES
5-10 minutes
LEVEL 2
WARMUP
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
2-Count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: thanks 8-10 reps Hammer Curls: 8-10 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Barbell or Dumbbell: 12-10-8-6-15 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Flat Barbell or Dumbbell Bench Press: 12-10-8-6-15 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Arnold Press: 12-10-8-6-15 reps
SUPERSET
Flat Fly: 12-10-8-6-15 reps
Superset with:
Dumbbell Pullovers: 12-10-8-6-15 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
DEFICIT LUNGES
5-8 minutes
LEVEL 1
WARMUP
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: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: thanks 6-8 reps Hammer Curls: 6-8 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Barbell or Dumbbell: 12-10-8-6-12 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Flat Barbell or Dumbbell Bench Press: 12-10-8-6-12 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Arnold Press: 12-10-8-6-12 reps
SUPERSET
Flat Fly: 12-10-8-6-12 reps
Superset with:
Dumbbell Pullovers: 12-10-8-6-12 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
DEFICIT LUNGES
5-6 minutes
Day 03
Wednesday
LEVEL 3
WARMUP
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, 2-Count pause Week 2: Straight Bar, 2-Count pause Week 3: Straight Bar, 2-Count pause Week 4: Straight Bar, No pause
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
SUPERSET
Deep Goblet Squats: 10 reps
Superset with:
Leg Extensions: 12-10-8-6-20 reps
SUPERSET
Deep Goblet Squats: 10 reps
Superset with:
Hamstring Curls or Stiff Leg Deadlifts: 12-10-8-6-20 reps
SUPERSET
Deep Goblet Squats: 10 reps
Superset with:
Sissy Squats: 12-10-8-6-20 reps
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
DEFICIT LUNGES
5-10 minutes
LEVEL 2
WARMUP
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, 2-Count pause Week 2: Straight Bar, 2-Count pause Week 3: Straight Bar, 2-Count pause Week 4: Straight Bar, No pause
SUPERSET
Deep Goblet Squats: 8-10 reps
Superset with:
Leg Extensions: 12-10-8-6-15 reps
SUPERSET
Deep Goblet Squats: 8-10 reps
Superset with:
Hamstring Curls or Stiff Leg Deadlifts: 12-10-8-6-15 reps
SUPERSET
Deep Goblet Squats: 8-10 reps
Superset with:
Sissy Squats: 12-10-8-6-15 reps
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
DEFICIT LUNGES
5-8 minutes
LEVEL 1
WARMUP
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
SUPERSET
Deep Goblet Squats: 6-8 reps
Superset with:
Leg Extensions: 12-10-8-6-12 reps
SUPERSET
Deep Goblet Squats: 6-8 reps
Superset with:
Hamstring Curls or Stiff Leg Deadlifts: 12-10-8-6-12 reps
SUPERSET
Deep Goblet Squats: 6-8 reps
Superset with:
Sissy Squats: 12-10-8-6-12 reps
ABS: 3 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 12-15 reps
DEFICIT LUNGES
5-6 minutes
Day 04
Thursday
LEVEL 3
WARMUP
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: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
CONJUGATE CLEANS
To a Max
Week 1: 8x1 work weight - about 85% Week 2: 8x2 for speed - about 70% Week 3: 8x2 for speed - about 50% Week 4: Max + Front Squat
CONJUGATE BOX JUMPS
To a Max
Week 1: Standing 20, then drop then max Week 2: Standing 22, drop then max Week 3: Standing 24, drop then max Week 4: Standing 20, beat week 1
DEFICIT LUNGES
5-10 minutes
LEVEL 2
WARMUP
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
7 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: 8x1 work weight - about 85% Week 2: 8x2 for speed - about 70% Week 3: 8x2 for speed - about 50% Week 4: Max + Front Squat
CONJUGATE BOX JUMPS
To a Max
Week 1: Standing 20, then drop then max Week 2: Standing 22, drop then max Week 3: Standing 24, drop then max Week 4: Standing 20, beat week 1
DEFICIT LUNGES
5-8 minutes
LEVEL 1
WARMUP
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: 8x1 work weight - about 85% Week 2: 8x2 for speed - about 70% Week 3: 8x2 for speed - about 50% Week 4: Max + Front Squat
CONJUGATE BOX JUMPS
To a Max
Week 1: Standing 20, then drop then max Week 2: Standing 22, drop then max Week 3: Standing 24, drop then max Week 4: Standing 20, beat week 1
DEFICIT LUNGES
5-6 minutes
Day 05
Friday
LEVEL 3
WARMUP
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
No pause to a Max
SUPERSET
Barbell Curls: 50, 25, 10, 5 reps Skullcrushers: 50, 25, 10, 5 reps
SUPERSET
Double Arm Incline Curls: 50, 25, 10, 5 reps Incline Dumbbell Skullcrushers: 50, 25, 10, 5 reps
SUPERSET
Preacher Curls: 50, 25, 10, 5 reps Overhead Barbell or Cable Extension: 50, 25, 10, 5 reps
3 TOTAL SETS
Heavy Rep Progression to 4 reps Regular & Hammer
Rope Pushdowns - Together & Wide
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
DEFICIT LUNGES
5-10 minutes
LEVEL 2
WARMUP
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
No pause to a Max
SUPERSET
Barbell Curls: 45, 20, 10, 5 reps Skullcrushers: 45, 20, 10, 5 reps
SUPERSET
Double Arm Incline Curls: 45, 20, 10, 5 reps Incline Dumbbell Skullcrushers: 45, 20, 10, 5 reps
SUPERSET
Preacher Curls: 45, 20, 10, 5 reps Overhead Barbell or Cable Extension: 45, 20, 10, 5 reps
2-3 TOTAL SETS
Heavy Rep Progression to 4 reps Regular & Hammer
Rope Pushdowns - Together & Wide
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
DEFICIT LUNGES
5-8 minutes
LEVEL 1
WARMUP
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
SUPERSET
Barbell Curls: 40, 15, 10, 5 reps Skullcrushers: 40, 15, 10, 5 reps
SUPERSET
Double Arm Incline Curls: 40, 15, 10, 5 reps Incline Dumbbell Skullcrushers: 40, 15, 10, 5 reps
SUPERSET
Preacher Curls: 40, 15, 10, 5 reps Overhead Barbell or Cable Extension: 40, 15, 10, 5 reps
2-3 TOTAL SETS
Heavy Rep Progression to 4 reps Regular & Hammer
Rope Pushdowns - Together & Wide
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps
DEFICIT LUNGES
5-6 minutes