Day 01
Monday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET
Push-ups (regular hand placement ): 1 minute max reps DB One-Arm Rows (right arm): 1 minute max reps DB One-Arm Rows (left arm): 1 minute max reps
5 SET SUPERSET
Hand-release Push-ups: 1 minute max reps DB Upright Rows: 1 minute max reps
2-3 SET BLOWOUT SUPERSET
Flat DB Bench Press: 25 reps DB Bent Over Rows (overhand): 25 reps Incline DB Bench Press: 25 reps DB Bent Over Rows (underhand): 25 reps
CORE: 10 SETS
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Bodyweight Walking Lunges: 5 minutes DB Weighted Walking Lunges: 5 minutes Bodyweight Walking Lunges: 5 minutes
Day 02
Tuesday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
10 SET SUPERSET
Bodyweight Rows: 10 reps Bench Dips: 10 reps *Keep rest low
5 SET SUPERSET - REP PROGRESSION SUPERSET
DB Regular & Neutral Press: 6 reps DB Lateral & Front Raise: 6 reps
5 SET SUPERSET - REP PROGRESSION SUPERSET
DB Regular & Hammer Curls: 6 reps DB Kickbacks (regular & twist): 6 reps each arm
CORE: 10 SET SUPERSET
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Bodyweight Walking Lunges: 5 minutes DB Weighted Walking Lunges: 5 minutes Bodyweight Walking Lunges: 5 minutes
Day 03
Wednesday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
GLUTE BRIDGES
:20 max reps, :10 hold at the top x 8 reps
GERMAN VOLUME TRAINING
10 SETS OF 10 REPS, 10 SECONDS REST
DB Front Squats
ISOMETRIC LUNGES: 5 SETS
:20 high lunge :20 medium height :20 knee just above ground
CORE: 10 SET SUPERSET
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Bodyweight Walking Lunges: 5 minutes DB Weighted Walking Lunges: 5 minutes Bodyweight Walking Lunges: 5 minutes
Day 04
Thursday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET
DB Incline Bench Press: 28 Method DB Pullovers: 20 reps
5 SET SUPERSET
DB Flat Bench Press: 28 Method DB Arrows: 10 reps DB T’s: 10 reps DB Presses: 10 reps
2 SETS - 50 REPS EACH
Push-ups DB Bent Over Row (any grip) DB Chest Fly
*Rest 1-2 minutes, then repeat *Can’t move onto next exercise until you complete *In as few sets as possible
CORE: 10 SET SUPERSET
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Bodyweight Walking Lunges: 5 minutes DB Weighted Walking Lunges: 5 minutes Bodyweight Walking Lunges: 5 minutes
Day 05
Friday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET
DB Regular Curls: 28 Method Rep Progression DB Regular & Twist Rollbacks: 5-6 reps
5 SET SUPERSET
DB Overhead Tricep Extensions: 28 Method Rep Progression DB Regular & Reverse Curls: 5-6 reps
3 SET SUPERSET
DB Hammer Curl ISO Hold: 20 seconds DB Regular Curl ISO Hold: 20 seconds DB Overhead Tricep Extension Hold: 20 seconds Band Tricep Extension Hold: 40 seconds
CORE: 10 SET SUPERSET
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Bodyweight Walking Lunges: 5 minutes DB Weighted Walking Lunges: 5 minutes Bodyweight Walking Lunges: 5 minutes