Day 01
Monday
3 SET CHAIN & CORE WARMUP Plank: 1 minute on hand DB Good Mornings: 25 reps
4 SET SUPERSET Wide-stance Push-ups: 20 reps One-Arm Rows: 20 reps total Neutral-grip Military Press: 20 reps
4 SET SUPERSET Bicep Curls w/ pause at top: 20 reps Tricep Rollbacks: 30 reps Lateral Raises: 20 reps
2 SET FREAK CIRCUIT Close-stance Push-ups: 20 reps Bent Over Rows: 20 reps Arnold Press: 20 reps Hammer Bicep Curls: 20 reps Double Tricep Kickbacks: 20 reps
2-3 SET SUPERSET Ab Wheels: 20-25 reps Stiff Leg Deadlifts: 25 reps
CONDITIONING Advanced: 400-800 meters of Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 02
Tuesday
4 SET SUPERSET Bodyweight Squats: 25 reps DB Walking Lunges: 20 reps total
4 SET SUPERSET Goblet Squat Hold: 1 minute
Single Leg Deadlifts: 20 total reps
2 SET CIRCUIT, NO REST Bodyweight Squat Jumps: 20 reps Bodyweight Squats: 20 reps Bodyweight Lunges: 1 minutes Mountain Climbers: 1 minute Bodyweight or Weighted Squat Hold: 1 minute
CONDITIONING REST
Day 03
Wednesday
3 SET CHAIN & CORE WARMUP Plank: 1 minute on hand Band Good Mornings: 25 reps
4 SET SUPERSET Floor Press - Regular grip: 25 reps Floor Press - Neutral grip: 25 reps Band Pull Apart: 30 reps (palms up or down)
4 SET SUPERSET Underhand Rows: 20 reps Upright Row Isometrics: 1 minute
2 SET CIRCUIT: Floor Press: 25 reps Incline Press: 25 reps Burpees: 25 reps Underhand Rows: 25 reps Upright Row Isometrics: 1 minute
Rest 3 minutes, then repeat
2-3 SET SUPERSET Ab Wheels: 20-25 reps Stiff Leg Deadlifts: 25 reps
CONDITIONING Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 04
Thursday
4 SET SUPERSET Goblet Squats: 1 minute Good Mornings: 25 reps Bodyweight Bulgarian Split Squats: 20 total reps
4 SET SUPERSET Banded Monster Walks: 10 reps each way Glute Bridge Hold: 1 minute Wall Sit: 1 minute
2 SET CIRCUIT Goblet Squats: 1 minute Good Mornings: 25 reps Bodyweight Bulgarian Split Squats: 20 total reps Banded Monster Walks: 10 reps each way Glute Bridge Hold: 1 minute Wall Sit: 1 minute
CONDITIONING REST
Day 05
Friday
3 SET SUPERSET Push-ups: 20 reps Bent Over Rows: 20 reps Arnold Press: 20 reps
3 SET SUPERSET Alternating Bicep Curls: 15 reps per arm DB Elbow-out Press: 25 reps DB Full Frontal Raises: 20 reps
3 SET SUPERSET Flat Chest Press: 20 reps (3 second lower on all reps) Incline Press: 20 reps (3 second lower on all reps) Pushups: 10 reps close
Pushups: 10 reps wide
3 SET SUPERSET Upright Rows: 20 reps Underhand Row Isometrics: 1 minute
2-3 SET SUPERSET Ab Wheels: 20-25 reps Stiff Leg Deadlifts: 25 reps
CONDITIONING Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline