Day 01
Monday
LEVEL 3
FRONT SQUAT
1 count pause with belt Against (2 sets of bands.. optional)
DEADLIFT MAX
Week 1: Sumo from Deficit (2 mats or 1 plate) Work up to a MAX
Week 2: Conventional Block or Rack Pulls (4 mats or 2 plates) Work up to a MAX
Week 3: Sumo (2 mats or 1 plate block pulls) Work up to a MAX
Week 4: Conventional (feet together off the floor) Work up to a MAX
HEAVY LIGHT PUMP TECH: 3X THRU
Incline Barbell or DB Bench: 20 reps Seated Rows or 1 Arm Rows: 5 reps
Incline DB or Barbell Bench: 5 reps Wide-grip Pull-ups: 15 reps
REPETITION METHOD: 3 SETS
Dumbbell Flat Bench
Example 3 sets to failure with 3 minute rest
Week 1: 80lbs
Week 2: 85lbs
Week 3: 90lbs
Week 4: 95lbs
SUPERSET:
Seated Row (Wide-Grip Overhand): 20 reps in between each set.
3-5 SETS EACH
Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
FRONT SQUAT
1 count pause with belt
DEADLIFT MAX
Week 1: Sumo from Deficit (2 mats or 1 plate) Work up to a MAX
Week 2: Conventional Block or Rack Pulls (4 mats or 2 plates) Work up to a MAX
Week 3: Sumo (2 mats or 1 plate block pulls) Work up to a MAX
Week 4: Conventional (feet together off the floor) Work up to a MAX
HEAVY LIGHT PUMP TECH: 3X THRU
Incline Barbell or DB Bench: 15 reps Seated Rows or 1 Arm Rows: 5 reps
Incline DB or Barbell Bench: 5 reps Wide-grip Pull-ups: 10 reps
REPETITION METHOD: 2-3 SETS
Dumbbell Flat Bench
Example 3 sets to failure with 3 minute rest
Week 1: 80lbs
Week 2: 85lbs
Week 3: 90lbs
Week 4: 95lbs
SUPERSET:
Seated Row (Wide-Grip Overhand): 15 reps in between each set.
3-4 SETS EACH
Low Back Extensions: 8 reps with plate Ab Wheels: 15 reps
WALKING LUNGES
400 meters
LEVEL 1
HEAVY LIGHT PUMP TECH: 2-3X THRU
Incline Barbell or DB Bench: 10 reps Seated Rows or 1 Arm Rows: 5 reps
Incline DB or Barbell Bench: 5 reps Wide-grip Pull-ups: 8-10 reps
REPETITION METHOD: 2-3 SETS
Dumbbell Flat Bench
Example 3 sets to failure with 3 minute rest
Week 1: 80lbs
Week 2: 85lbs
Week 3: 90lbs
Week 4: 95lbs
SUPERSET:
Seated Row (Wide-Grip Overhand): 10 reps in between each set.
2-3 SETS EACH
Low Back Extensions: 6 reps with plate Ab Wheels: 10 reps
INCLINE WALKS
30-45 minutes
Day 02
Tuesday
LEVEL 3
FRONT SQUAT
3-count eccentric, then explode Against double mini bands (optional)
WARMUP: CABLE OR DUMBBELL: 2-3 SETS
V-bar Cable Curls: 25 reps Band Pushdowns: 25 reps Shrugs: 25 reps
CONJUGATE METHOD: CLOSE GRIP, FEET TRICEP MAX
Week 1: Feet up close, 3 stop pause
Week 2: Feet up close grip pause
Week 3: Feet Up regular Rep
Week 4: Feet down, regular rep
5 SET TRI-SET
Straight Bar Curls: 6 Reps Behind the Neck Press: 20 reps Overhead Band Pushdowns: 30
3-5 SET TRI-SET
Straight Bar Pushdowns: 15/15/15 Close, medium, wide AND DB Hammer Curls: 10 reps DB Regular Curls: 10 reps
5 SETS
Y, Ts, Presses 15 reps each one
5 SETS
Lower Back Extensions: 1-5 plates 10 reps
Ab Wheels: 4 sets of 25 reps
WALKING LUNGES
400-800 meters
LEVEL 2
FRONT SQUAT
3-count eccentric, then explode
WARMUP: CABLE OR DUMBBELL: 2-3 SETS
V-bar Cable Curls: 20 reps Band Pushdowns: 20 reps Shrugs: 20 reps
CONJUGATE METHOD: CLOSE GRIP, FEET TRICEP MAX
Week 1: Feet up close, 3 stop pause
Week 2: Feet up close grip pause
Week 3: Feet Up regular Rep
Week 4: Feet down, regular rep
4 SET TRI-SET
Straight Bar Curls: 6 Reps Behind the Neck Press: 15 reps Overhead Band Pushdowns: 25
3-4 SET TRI-SET
Straight Bar Pushdowns: 12/12/12 Close, medium, wide AND DB Hammer Curls: 8 reps DB Regular Curls: 8 reps
4 SETS
Y, Ts, Presses 12 reps each one
4 SETS
Lower Back Extensions: 1-5 plates 8 reps
Ab Wheels: 4 sets of 20 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: CABLE OR DUMBBELL: 2-3 SETS
V-bar Cable Curls: 15 reps Band Pushdowns: 15 reps Shrugs: 15 reps
CONJUGATE METHOD: CLOSE GRIP, FEET TRICEP MAX
Week 1: Feet up close, 3 stop pause
Week 2: Feet up close grip pause
Week 3: Feet Up regular Rep
Week 4: Feet down, regular rep
3 SET TRI-SET
Straight Bar Curls: 6 Reps Behind the Neck Press: 12 reps Overhead Band Pushdowns: 20
3 SET TRI-SET
Straight Bar Pushdowns: 10/10/10 Close, medium, wide AND DB Hammer Curls: 6 reps DB Regular Curls: 6 reps
3-4 SETS
Y, Ts, Presses 10 reps each one
3 SETS
Lower Back Extensions: 1-5 plates 6 reps
Ab Wheels: 4 sets of 20 reps
INCLINE WALK
30-45 minutes
Day 03
Wednesday
LEVEL 3
WARMUP: 3 ROUNDS
GHD: 15-20 reps OR Low Back Extensions to help warmup
BACK SQUAT
Week 1: no pause to a MAX (Bands optional)
Week 2: 3 count pause to a MAX (bands optional)
Week 3: No pause to a MAX (no bands)
Week 4: 1 count pause (no bands) to a MAX *Option to add mini bands
QUAD SET WITH:
CONJUGATE CLEANS
Up to a heavy single
Week 1: Off blocks Week 2: Standing on plates Week 3: Regular Rep Week 4: Regular & Hang
After each rep do below:
Box Jumps: 2 reps Medium height
AND
Heavy Kettlebell Swings 12 Reps
AND
Kneeling Jumps: 5-8 reps
*After you reach a max move on
3-5 SETS EACH
Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps
WALKING LUNGES
400-800 meters
ALTERNATIVE TO CLEANS:
SPEED WORK OPTIONS
6 SET TRI-SET Speed Deadlifts: 50-70% of Max (2 reps) Against bands or standing on 2 plates
Heavy Kettlebell Swing: 8 reps
Kneeling Jumps: 8 reps
LEVEL 2
WARMUP: 2-3 ROUNDS
GHD: 15 reps OR Low Back Extensions to help warmup
BACK SQUAT
Week 1: no pause to a MAX
Week 2: 3 count pause to a MAX
Week 3: No pause to a MAX
Week 4: 1 count pause to a MAX
QUAD SET WITH:
CONJUGATE CLEANS
Up to a heavy single
Week 1: Off blocks Week 2: Standing on plates Week 3: Regular Rep Week 4: Regular & Hang
After each rep do below:
Box Jumps: 2 reps Medium height
AND
Heavy Kettlebell Swings 12 Reps
AND
Kneeling Jumps: 5-8 reps
*After you reach a max move on
3-4 SETS EACH
Low Back Extensions: 8 reps with plate Ab Wheels: 15 reps
WALKING LUNGES
400 meters
ALTERNATIVE TO CLEANS:
SPEED WORK OPTIONS
5 SET TRI-SET Speed Deadlifts: 50-70% of Max (2 reps) Against bands or standing on 2 plates
Heavy Kettlebell Swing: 6 reps
Kneeling Jumps: 6 reps
LEVEL 1
WARMUP: 2-3 ROUNDS
GHD: 10 reps OR Low Back Extensions to help warmup
QUAD SET WITH:
CONJUGATE CLEANS
Up to a heavy single
Week 1: Off blocks Week 2: Standing on plates Week 3: Regular Rep Week 4: Regular & Hang
After each rep do below:
Box Jumps: 2 reps Medium height
AND
Heavy Kettlebell Swings 12 Reps
AND
Kneeling Jumps: 5-8 reps
*After you reach a max move on
3 SETS EACH
Low Back Extensions: 6 reps with plate Ab Wheels: 10 reps
INCLINE WALKS
30-45 minutes
ALTERNATIVE TO CLEANS:
SPEED WORK OPTIONS
4 SET TRI-SET Speed Deadlifts: 50-70% of Max (2 reps) Against bands or standing on 2 plates
Heavy Kettlebell Swing: 6 reps
Kneeling Jumps: 6 reps
Day 04
Thursday
LEVEL 3
FRONT SQUAT
3 bands regular rep wraps & the whole 9 if you with it To a MAX
INCLINE BARBELL BENCH: 6 SETS
Week 1: 2 Stop Pause (chest -1/2 back up) x 6 reps
Week 2: 3 count pause x 6 reps
Week 3: 1/4 rep pump x 6 reps
Week 4: Regular Reps x 6 reps
4-6 SET SUPERSET
Pull-ups (close-grip)P 5-10 reps Pull-ups (wide-grip): 5-10 reps
ILLEGALLY WIDE BENCH PRESS
10 sets of 10 reps
OR 10x15
Every 3 sets switch to a different type of row for 15 reps Seated row 1 arm row T bar row Bent over rows your choice
EXTRA TRICEPS (YOUR CHOICE)
5 sets of 15 reps
2-4 SETS EACH
Low Back Extensions: 15 reps Ab Wheels: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
FRONT SQUAT
3 bands regular rep wraps & the whole 9 if you with it To a MAX
INCLINE BARBELL BENCH: 5 SETS
Week 1: 2 Stop Pause (chest -1/2 back up) x 6 reps
Week 2: 3 count pause x 6 reps
Week 3: 1/4 rep pump x 6 reps
Week 4: Regular Reps x 6 reps
4-5 SET SUPERSET
Pull-ups (close-grip): 5-10 reps Pull-ups (wide-grip): 5-10 reps
ILLEGALLY WIDE BENCH PRESS
8 sets of 10 reps
OR 10x15
Every 3 sets switch to a different type of row for 12 reps Seated row 1 arm row T bar row Bent over rows your choice
EXTRA TRICEPS (YOUR CHOICE)
5 sets of 12 reps
2-3 SETS EACH
Low Back Extensions: 12 reps Ab Wheels: 15 reps
WALKING LUNGES
400 meters
LEVEL 1
INCLINE BARBELL BENCH: 5 SETS
Week 1: 2 Stop Pause (chest -1/2 back up) x 6 reps
Week 2: 3 count pause x 6 reps
Week 3: 1/4 rep pump x 6 reps
Week 4: Regular Reps x 6 reps
3-4 SET SUPERSET
Pull-ups (close-grip): 5-8 reps Pull-ups (wide-grip): 5-8 reps
ILLEGALLY WIDE BENCH PRESS
6 sets of 10 reps
OR 10x15
Every 3 sets switch to a different type of row for 10 reps Seated row 1 arm row T bar row Bent over rows your choice
EXTRA TRICEPS (YOUR CHOICE)
5 sets of 10 reps
2-3 SETS EACH
Low Back Extensions: 10 reps Ab Wheels: 10 reps
INCLINE WALKS
30-45 minutes
Day 05
Friday
LEVEL 3
FRONT OR HIGH BAR BACK SQUAT
No bands MAX
WARMUP: CABLE OR DUMBBELL: 2 SETS
Curls: 25 reps Pushdowns: 25 reps Upright Rows: 25 reps
CONJUGATE METHOD TRICEP MAX
Week 1: EZ Bar Nose Press
Week 2: 3 Rep Max Dumbbell Rollback
Week 3: Chin Press Straight Bar
Week 4: Close-grip Bench Press (feet down)
3 WAY KILLAS: 5 SETS
Forehead Curls: 12 reps Chin Curls: 12 reps Drag Curls: 12 reps
THEN SUPERSET WITH:
Arnold Press: 12 reps Frontal Raises: 12 reps Lateral Raises: 12 reps Standing Arrows: 12 reps
10 sets of 20 reps
20 seconds rest
Band/Cable/Rope Pushdowns
Bicep Blowout Machine or Preacher with V-bar on Cable
Then 3 sets of 30 reps and 1 set of 50 reps
3-5 SETS EACH
Low Back Extensions: 10 reps with plate
Ab Wheels: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
FRONT OR HIGH BAR BACK SQUAT
No bands MAX
WARMUP: CABLE OR DUMBBELL: 2 SETS
Curls: 20 reps Pushdowns: 20 reps Upright Rows: 20 reps
CONJUGATE METHOD TRICEP MAX
Week 1: EZ Bar Nose Press
Week 2: 3 Rep Max Dumbbell Rollback
Week 3: Chin Press Straight Bar
Week 4: Close-grip Bench Press (feet down)
3 WAY KILLAS: 4 SETS
Forehead Curls: 10 reps Chin Curls: 10 reps Drag Curls: 10 reps
THEN SUPERSET WITH:
Arnold Press: 10 reps Frontal Raises: 10 reps Lateral Raises: 10 reps Standing Arrows: 10 reps
8 sets of 15 reps
20 seconds rest
Band/Cable/Rope Pushdowns
Bicep Blowout Machine or Preacher with V-bar on Cable
Then 3 sets of 20 reps and 1 set of 40 reps
3-4 SETS EACH
Low Back Extensions: 8 reps with plate
Ab Wheels: 15 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: CABLE OR DUMBBELL: 2 SETS
Curls: 15 reps Pushdowns: 15 reps Upright Rows: 15 reps
CONJUGATE METHOD TRICEP MAX
Week 1: EZ Bar Nose Press
Week 2: 3 Rep Max Dumbbell Rollback
Week 3: Chin Press Straight Bar
Week 4: Close-grip Bench Press (feet down)
3 WAY KILLAS: 3 SETS
Forehead Curls: 8 reps Chin Curls: 8 reps Drag Curls: 8 reps
THEN SUPERSET WITH:
Arnold Press: 8 reps Frontal Raises: 8 reps Lateral Raises: 8 reps Standing Arrows: 8 reps
6 sets of 15 reps
20 seconds rest
Band/Cable/Rope Pushdowns
Bicep Blowout Machine or Preacher with V-bar on Cable
Then 3 sets of 15 reps and 1 set of 30 reps
3 SETS EACH
Low Back Extensions: 8 reps with plate
Ab Wheels: 10 reps
INCLINE WALK
30-45 minutes
Day 06
Saturday
WEEKS 1 & 3
LEVEL 3
OPTIONAL SQUAT & DEADLIFT
Both 6 sets of 2 reps at 50% of 1 Rep MAX
3-5 SET SUPERSET
V-Bar or Wide Grip Pull-ups: 10-20 reps Deficit Push-ups: 20 reps
3-5 SET SUPERSET
Handstand Push-ups: 5-10 reps Dips: 20 reps *Sub handstand push-ups with DB Press
3-5 SET SUPERSET
Bodyweight Skullcrushers: 10-20 reps Ab Wheels: 10-25 reps
4 SET SUPERSET
GHD: 10-20 reps Front Squat w/ Med Ball: 10-20 reps
WALKING LUNGES
10 minutes
LEVEL 2
OPTIONAL SQUAT & DEADLIFT
Both 6 sets of 2 reps at 50% of 1 Rep MAX
3-4 SET SUPERSET
V-Bar or Wide Grip Pull-ups: 5-10 reps Deficit Push-ups: 15 reps
3-4 SET SUPERSET
Handstand Push-ups: 5-8 reps Dips: 15 reps *Sub handstand push-ups with DB Press
3-4 SET SUPERSET
Bodyweight Skullcrushers: 10-15 reps Ab Wheels: 10-20 reps
3 SET SUPERSET
GHD: 10-15 reps Front Squat w/ Med Ball: 10-15 reps
WALKING LUNGES
8 minutes
LEVEL 1
3 SET SUPERSET
V-Bar or Wide Grip Pull-ups: 5-10 reps Deficit Push-ups: 12 reps
3 SET SUPERSET
Handstand Push-ups: 5 reps Dips: 12 reps *Sub handstand push-ups with DB Press
3 SET SUPERSET
Bodyweight Skullcrushers: 10-12 reps Ab Wheels: 10-15 reps
2-3 SET SUPERSET
GHD: 10-12 reps Front Squat w/ Med Ball: 10-12 reps
WALKING LUNGES
6 minutes
WEEKS 2 & 4
LEVEL 3
8-10 SET CIRCUIT
Handstand Push-up: 1 rep Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 12 reps Ab Wheels: 15 reps
OPTIONAL: FRONT SQUAT
Work to a Heavy Triple
WALKING LUNGES
800 meters
LEVEL 2
6-8 SET CIRCUIT
Handstand Push-up: 1 rep Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 12 reps Ab Wheels: 15 reps
OPTIONAL: FRONT SQUAT
Work to a Heavy Triple
WALKING LUNGES
400 meters
LEVEL 1
4-6 SET CIRCUIT
Handstand Push-up: 1 rep Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 12 reps Ab Wheels: 15 reps
INCLINE WALK
30-45 minutes