Day 01
Monday
Bodyweight Squats: 100 reps Stiff Leg Deadlifts: 100 reps
German Volume Chest/Back:
6-10 Set Superset Pushups: 10-20 reps Double Arm Overhand Rows: 10-20 reps
6-10 Set Superset Floor Press: 10-20 reps Alternating Continuous DB Rows: 1 minutes
3-5 Set Sets Each Low Back Raises: 10 -20 reps Weighted Crunches: 20 reps
CONDITIONING Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: 10-20 minutes walking on incline
Day 02
Tuesday
Bodyweight Squats: 100 reps Stiff Leg Deadlifts: 100 reps
Arms & Shoulders German Volume
6-10 Set Tri-set Biceps Curls: 20 reps Dumbbell Rollbacks: 20 reps Military Press: 20 reps
6-10 Set Tri-set Lateral Raises:20 reps Hammer Curls: 20 reps Kickbacks: 20 reps
3-5 Sets Each Low Back Raises: 10 -20 reps Weighted Crunches: 20 reps
CONDITIONING Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: 10-20 minutes walking on incline
Day 03
Wednesday
Squat Circuit
7 Set Circuit Walls Sits: 30-60 seconds Regular Squats: 60 seconds Isometric Squats: 30-60 seconds
5 Set Superset Weighted Lunges: 10 reps Weighted Crunches: 20 reps
No conditioning rest..
Day 04
Thursday
Bodyweight Squats: 100 reps Stiff Leg Deadlifts: 100 reps
German Volume Chest/Back 6-10 Set Superset Chest Fly: 10-20 reps Isometric Row Holds: 30-60 seconds reps
6-10 Set Superset Incline Bench: 10-20 reps T-Holds: 1 minutes
3-5 Set Superset Low Back Raises: 10 -20 reps Weighted Crunches: 20 reps
CONDITIONING Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: 10-20 minutes walking on incline
Day 05
Friday
Bodyweight Squats: 100 reps Stiff Leg Deadlifts: 100 reps
Arms & Shoulders German Volume
6-10 Set Tri-set Alternate Wind Curls: 20 reps Overhead Press: 20 reps Arnold Press: 20 reps
6-10 Set Tri-set Frontal Raises: 20 reps Alternate Wind Hammer Curls: 20 reps Kickbacks Isometrics: 20 reps
3-5 Set Superset Low Back Raises: 10 -20 reps Weighted Crunches: 20 reps
CONDITIONING Advanced: 400-800 meters Intermediate: 5-10 minutes of lunges Beginner to Intermediate: 10-20 minutes walking on incline