Day 01
Monday
Front Squat,Deads, Back, Biceps & GPP
Front Squat,Deads, Back, Biceps & GPP
LEVEL 3
FRONT SQUAT
8 sets of 2 for speed
Week 1: Orange band plus bar weight Week 2: Red band plus bar weight Week 3: Orange + Red or Black plus bar weight Week 4: No bands
CONJUGATE DYNAMIC DEADLIFT
Everything is off 1 thick mat 8 sets of 2 the bar has to have speed to it
Week 1: Orange bands max off 1 thick mat Week 2: Red bands max off 1 thick mat Week 3: Red & orange band off 1 thick mat max Week 4: Thick mat max pull
5 SET TRI-SET
Wide Grip (little more than shoulder width) Pull-ups: 5-10 reps V-Bar Pull-downs: 12 reps Banded Arrows: 15 reps
5 SET TRI-SET
1 Arm Rows: 5-8 reps Undergrip Cable Low Row: 15 reps Dumbbell or Barbell Shrugs: 15 reps
3 SET SUPERSET
Alternating Bicep Curls: 12 reps Wrist Curls: 15 reps
ABS & LOW BACK: 3 SETS
Straight Leg Raises: 10 reps Plank: 1 minute Low Back Extensions: 15 reps Russian Twist w/ Kettlebell: 20 reps
ISO LOW BACK HOLD
3 minutes
STRETCH
6 minutes
LEVEL 2
FRONT SQUAT
8 sets of 2 for speed
CONJUGATE DYNAMIC DEADLIFT
Everything is off 1 thick mat 8 sets of 2 the bar has to have speed to it
Week 1: Off 1 thick mat Week 2: Off 1 thick mat Week 3: Off 1 thick mat max Week 4: Thick mat max pull
4 SET TRI-SET
Wide Grip (little more than shoulder width) Pull-ups: 5-8 reps V-Bar Pull-downs: 10 reps Banded Arrows: 12 reps
4 SET TRI-SET
1 Arm Rows: 5-8 reps Undergrip Cable Low Row: 12 reps Dumbbell or Barbell Shrugs: 12 reps
2-3 SET SUPERSET
Alternating Bicep Curls: 10 reps Wrist Curls: 12 reps
ABS & LOW BACK: 2-3 SETS
Straight Leg Raises: 8 reps Plank: 45 seconds Low Back Extensions: 12 reps Russian Twist w/ Kettlebell: 15 reps
ISO LOW BACK HOLD
2 minutes
STRETCH
5 minutes
LEVEL 1
3 SET TRI-SET
Wide Grip (little more than shoulder width) Pull-ups: 5 reps V-Bar Pull-downs: 8 reps Banded Arrows: 10 reps
3 SET TRI-SET
1 Arm Rows: 5 reps Undergrip Cable Low Row: 10 reps Dumbbell or Barbell Shrugs: 10 reps
2-3 SET SUPERSET
Alternating Bicep Curls: 8 reps Wrist Curls: 10 reps
ABS & LOW BACK: 2-3 SETS
Straight Leg Raises: 6 reps Plank: 30 seconds Low Back Extensions: 10 reps Russian Twist w/ Kettlebell: 12 reps
ISO LOW BACK HOLD
1 minute
STRETCH
4 minutes
Day 02
Tuesday
Bench, Triceps, and GPP
Bench, Triceps, and GPP
LEVEL 3
WARMUP TRI-SET: 2 SETS
Push-ups: 50 reps Banded Arrows: 50 reps
BENCH PRESS
Chart on the Wall, Goes off your max Week 4-8 (or starts where you came back into program) Band Rotator Cuffs: 10 reps
6 SET SUPERSET
Incline Barbell Bench Press: 8 reps Dumbbell Pullovers: 8 reps
5 SET SUPERSET
Flat Flys: 12 reps Dips Regular or Bench: 10-15 reps
5 SET SUPERSET
Rope or V bar Bar Pushdowns: 20 regular reps, 20 1/4 reps Dumbbell Rollbacks: 12 reps
ABS & LOW BACK: 3 SETS
Knee-ups: 15 reps Plank: 1 minute Low Back Extensions: 15 reps Russian Twist w/ Kettlebell: 20 reps
ISO LOW BACK HOLD
3 minutes
STRETCH
6 minutes
LEVEL 2
WARMUP TRI-SET: 2 SETS
Push-ups: 40 reps Banded Arrows: 40 reps
BENCH PRESS
Chart on the Wall, Goes off your max Week 4-8 (or starts where you came back into program) Band Rotator Cuffs: 10 reps
5 SET SUPERSET
Incline Barbell Bench Press: 8 reps Dumbbell Pullovers: 8 reps
4 SET SUPERSET
Flat Flys: 10 reps Dips Regular or Bench: 10-12 reps
4 SET SUPERSET
Rope or V bar Bar Pushdowns: 15 regular reps, 15 1/4 reps Dumbbell Rollbacks: 10 reps
ABS & LOW BACK: 2-3 SETS
Knee-ups: 12 reps Plank: 45 seconds Low Back Extensions: 12 reps Russian Twist w/ Kettlebell: 15 reps
ISO LOW BACK HOLD
2 minutes
STRETCH
5 minutes
LEVEL 1
WARMUP TRI-SET: 2 SETS
Push-ups: 30 reps Banded Arrows: 30 reps
BENCH PRESS
Chart on the Wall, Goes off your max Week 4-8 (or starts where you came back into program) Band Rotator Cuffs: 10 reps
4 SET SUPERSET
Incline Barbell Bench Press: 8 reps Dumbbell Pullovers: 8 reps
3 SET SUPERSET
Flat Flys: 10 reps Dips Regular or Bench: 10-12 reps
3 SET SUPERSET
Rope or V bar Bar Pushdowns: 12 regular reps, 12 1/4 reps Dumbbell Rollbacks: 10 reps
ABS & LOW BACK: 2-3 SETS
Knee-ups: 10 reps Plank: 30 seconds Low Back Extensions: 10 reps Russian Twist w/ Kettlebell: 12 reps
ISO LOW BACK HOLD
1 minute
STRETCH
4 minutes
Day 03
Wednesday
Back Squat, Cleans, Jumps, and GPP
Back Squat, Cleans, Jumps, and GPP
LEVEL 3
BACK SQUAT
8 sets of 1 reps speed Not max bar has to move fast
Week 1: Orange bands Week 2: Red bands Week 3: Red bands Week 4: 8 sets of 1 sub max with no bands
CLEANS
Week 1: 8x2 speed from floor Week 2: 8x2 from the hang Week 3: 8x2 1 floor 1 hang Week 4: Max or if it feels heavy 8x1 speed
JUMPS
Week 1: Kneeling to feet max Week 2: 5x5 holding heavy dumbbells 18-20 inches Week 3: Standing no step max Week 4: Running max
PLYO DROPS
Week 1: 20-24 inches in landing & absorbing 5 reps; 20-24 inches into a split 5 right, 5 left
Week 2: 20-24 inches in landing & absorbing 5 reps & explode up; 20-24 inches into a split 5, right 5 left & explode up
Week 3: 24-30 inches in landing & absorbing 5 reps; 24-30 inches into a split 5 right, 5 left
Week 4: 24-30 inches in landing & absorbing 5 reps & explode up; 24-30 inches into a split 5, right 5 left & explode up
CALF RAISES
50 reps
ISO LUNGE
Add weight... 1 minute each
ISO SIDE PLANK W/ KNEE UP
1:30 each side
SLANT BOARD
2 minutes
LEVEL 2
BACK SQUAT
8 sets of 1 reps speed Not max bar has to move fast
CLEANS
Week 1: 8x2 speed from floor Week 2: 8x2 from the hang Week 3: 8x2 1 floor 1 hang Week 4: Max or if it feels heavy 8x1 speed
JUMPS
Week 1: Kneeling to feet max Week 2: 5x5 holding heavy dumbbells 18-20 inches Week 3: Standing no step max Week 4: Running max
PLYO DROPS
Week 1: 20-24 inches in landing & absorbing 5 reps; 20-24 inches into a split 5 right, 5 left
Week 2: 20-24 inches in landing & absorbing 5 reps & explode up; 20-24 inches into a split 5, right 5 left & explode up
Week 3: 24-30 inches in landing & absorbing 5 reps; 24-30 inches into a split 5 right, 5 left
Week 4: 24-30 inches in landing & absorbing 5 reps & explode up; 24-30 inches into a split 5, right 5 left & explode up
CALF RAISES
50 reps
ISO LUNGE
Add weight... 45 seconds each
ISO SIDE PLANK W/ KNEE UP
1:00 each side
SLANT BOARD
90 seconds
LEVEL 1
CLEANS
Week 1: 8x2 speed from floor Week 2: 8x2 from the hang Week 3: 8x2 1 floor 1 hang Week 4: Max or if it feels heavy 8x1 speed
JUMPS
Week 1: Kneeling to feet max Week 2: 5x5 holding heavy dumbbells 18-20 inches Week 3: Standing no step max Week 4: Running max
PLYO DROPS
Week 1: 20-24 inches in landing & absorbing 5 reps; 20-24 inches into a split 5 right, 5 left
Week 2: 20-24 inches in landing & absorbing 5 reps & explode up; 20-24 inches into a split 5, right 5 left & explode up
Week 3: 24-30 inches in landing & absorbing 5 reps; 24-30 inches into a split 5 right, 5 left
Week 4: 24-30 inches in landing & absorbing 5 reps & explode up; 24-30 inches into a split 5, right 5 left & explode up
CALF RAISES
50 reps
ISO LUNGE
Add weight... 30 seconds each
ISO SIDE PLANK W/ KNEE UP
45 seconds each side
SLANT BOARD
1 minute
Day 04
Thursday
Close Grip, Shoulders, Arms, and GPP
Close Grip, Shoulders, Arms, and GPP
LEVEL 3
CLOSE GRIP BENCH PRESS
Week 1: Warmup then hit heavy singles 5x1 Week 2: 5x20 Week 3: 5x12 Week 4: 5x5
GAUNTLET: THE DUMBBELL & BAND ARM GAUNTLET
AMRAP: 40 MINUTES *AMRAP: As Many Rounds & Reps As Possible
Alternating Dumbell Curls: 15 reps Incline Hammer Curls: 15 reps Wrist Curls: 15 reps Dumbbell Skullcrushers: 20 reps Rope Pushdowns: 20 reps Bench Dips: 20 reps Lateral Raises: 15 reps Military Press: 15 reps Barbell Shrugs: 15 reps
ABS & LOW BACK: 3 SETS
Knee-ups: 15 reps Plank: 1 minute Low Back Extensions: 15 reps Russian Twist w/ Kettlebell: 20 reps
ISO LOW BACK HOLD
3 minutes
STRETCH
6 minutes
LEVEL 2
CLOSE GRIP BENCH PRESS
Week 1: Warmup then hit heavy singles 5x1 Week 2: 5x20 Week 3: 5x12 Week 4: 5x5
GAUNTLET: THE DUMBBELL & BAND ARM GAUNTLET
AMRAP: 35 MINUTES *AMRAP: As Many Rounds & Reps As Possible
Alternating Dumbell Curls: 12 reps Incline Hammer Curls: 12 reps Wrist Curls: 12 reps Dumbbell Skullcrushers: 15 reps Rope Pushdowns: 15 reps Bench Dips: 15 reps Lateral Raises: 12 reps Military Press: 12 reps Barbell Shrugs: 12 reps
ABS & LOW BACK: 2-3 SETS
Knee-ups: 12 reps Plank: 45 seconds Low Back Extensions: 12 reps Russian Twist w/ Kettlebell: 15 reps
ISO LOW BACK HOLD
2 minutes
STRETCH
5 minutes
LEVEL 1
CLOSE GRIP BENCH PRESS
Week 1: Warmup then hit heavy singles 5x1 Week 2: 5x20 Week 3: 5x12 Week 4: 5x5
GAUNTLET: THE DUMBBELL & BAND ARM GAUNTLET
AMRAP: 30 MINUTES *AMRAP: As Many Rounds & Reps As Possible
Alternating Dumbell Curls: 10 reps Incline Hammer Curls: 10 reps Wrist Curls: 10 reps Dumbbell Skullcrushers: 12 reps Rope Pushdowns: 12 reps Bench Dips: 12 reps Lateral Raises: 10 reps Military Press: 10 reps Barbell Shrugs: 10 reps
ABS & LOW BACK: 2-3 SETS
Knee-ups: 10 reps Plank: 30 seconds Low Back Extensions: 10 reps Russian Twist w/ Kettlebell: 12 reps
ISO LOW BACK HOLD
1 minute
STRETCH
4 minutes