Day 01
Monday
COMBO TFT & LOW TO NO REST
COMBO TFT & LOW TO NO REST
LEVEL 3
Farmer's Carry: 5 minutes
CORE WARMUP
Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps
LOW TO NO REST SUPERSET: 3-5 SETS
Band Pulldowns: 25 reps 1-Arm Rows: 25 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3-5 SETS
Band Arrows: 20 reps Undergrip 1-Arm Rows: 20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3-5 SETS
Seated Band Rows: 20 reps Bent Over Laterals: 20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3-5 SETS
Dumbbell Pullovers: 25 reps Dumbbell Shrugs: 25 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 100 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 2
Farmer's Carry: 4 minutes
CORE WARMUP
Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps
LOW TO NO REST SUPERSET: 3-4 SETS
Band Pulldowns: 20 reps 1-Arm Rows: 20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3-4 SETS
Band Arrows: 15 reps Undergrip 1-Arm Rows: 15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3-4 SETS
Seated Band Rows: 15 reps Bent Over Laterals: 15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3-4 SETS
Dumbbell Pullovers: 20 reps Dumbbell Shrugs: 20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 80 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 1
Farmer's Carry: 3 minutes
CORE WARMUP
Weighted Crunches: 1 minutes max reps Bicycle Crunches: 1 minutes max reps Supermans: 1 minutes max reps
LOW TO NO REST SUPERSET: 3 SETS
Band Pulldowns: 15-20 reps 1-Arm Rows: 15-20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3 SETS
Band Arrows: 10-15 reps Undergrip 1-Arm Rows: 10-15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3 SETS
Seated Band Rows: 15-20 reps Bent Over Laterals: 15-20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSET: 3 SETS
Dumbbell Pullovers: 15-20 reps Dumbbell Shrugs: 15-20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 60 reps Time it
WALKING LUNGES
400 meters
Day 02
Tuesday
GET STACKED #95
GET STACKED #95
LEVEL 3
Farmer's Carry: 5 minutes
CORE WARMUP
Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
DB FLAT BENCH GVT
(German Volume Training) Week 1: 10x25 reps Week 2: 10x20 reps Week 3: 10x15 reps Week 4: 10x10 reps
Superset with Dumbbell Pullovers: 10-20 reps
LOW TO NO REST SUPERSETS: 3-5 SETS
Chest Flys: 15 reps Dumbbell Rollbacks: 15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Band Flys: 15 reps Band Pushdowns: 15 reps *Then rest 2 minutes
7 SET SUPERSET
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ
Weighted Crunches: 100 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 2
Farmer's Carry: 4 minutes
CORE WARMUP
Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps Hammer Curls: 15-20 reps
DB FLAT BENCH GVT
(German Volume Training) Week 1: 10x20 reps Week 2: 10x15 reps Week 3: 10x10 reps Week 4: 10x5 reps
Superset with Dumbbell Pullovers: 10-15 reps
LOW TO NO REST SUPERSETS: 3-4 SETS
Chest Flys: 10-15 reps Dumbbell Rollbacks: 10-15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-4 SETS
Band Flys: 10-15 reps Band Pushdowns: 10-15 reps *Then rest 2 minutes
6 SET SUPERSET
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
BRICK CITY ABZ
Weighted Crunches: 80 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 1
Farmer's Carry: 3 minutes
CORE WARMUP
Weighted Crunches: 1 minutes max reps Bicycle Crunches: 1 minutes max reps Supermans: 1 minutes max reps
UPPER BACK WARMUP: 2 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps Hammer Curls: 10-15 reps
DB FLAT BENCH GVT
(German Volume Training) Week 1: 10x15 reps Week 2: 10x15 reps Week 3: 10x10 reps Week 4: 10x5 reps
Superset with Dumbbell Pullovers: 10 reps
LOW TO NO REST SUPERSETS: 3 SETS
Chest Flys: 10-15 reps Dumbbell Rollbacks: 10-15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3 SETS
Band Flys: 10-15 reps Band Pushdowns: 10-15 reps *Then rest 2 minutes
5 SET SUPERSET
Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps
BRICK CITY ABZ
Weighted Crunches: 60 reps Time it
WALKING LUNGES
400 meters
Day 03
Wednesday
BACK SQUAT
BACK SQUAT
LEVEL 3
Farmer's Carry: 5 minutes
CORE WARMUP
Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps
CRAZY LEG & LOW BACK PUMP
Bodyweight Squat: 3 minutes max reps
LOW TO NO REST SUPERSETS: 3-5 SETS
Dumbbell Stiff Leg: 25 reps Hamstrings Band Curls: 25 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Leg Extensions with Ankle Weights: 30 reps Calf Raises: 20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 100 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 2
Farmer's Carry: 4 minutes
CORE WARMUP
Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps
CRAZY LEG & LOW BACK PUMP
Bodyweight Squat: 2 minutes max reps
LOW TO NO REST SUPERSETS: 3-4 SETS
Dumbbell Stiff Leg: 20 reps Hamstrings Band Curls: 20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-4 SETS
Leg Extensions with Ankle Weights: 25 reps Calf Raises: 15-20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 80 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 1
Farmer's Carry: 3 minutes
CORE WARMUP
Weighted Crunches: 1 minutes max reps Bicycle Crunches: 1 minutes max reps Supermans: 1 minutes max reps
CRAZY LEG & LOW BACK PUMP
Bodyweight Squat: 1 minute max reps
LOW TO NO REST SUPERSETS: 3 SETS
Dumbbell Stiff Leg: 15-20 reps Hamstrings Band Curls: 15-20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3 SETS
Leg Extensions with Ankle Weights: 20-25 reps Calf Raises: 15-20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 60 reps Time it
WALKING LUNGES
400 meters
Day 04
Thursday
SHOULDERZ
SHOULDERZ
LEVEL 3
Farmer's Carry: 5 minutes
CORE WARMUP
Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
LOW TO NO REST SUPERSETS: 3-5 SETS
Incline Arnold Press: 20 reps Push-ups: 20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Band Flys: 15 reps Push-ups: 20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Military Press: 8 reps Lateral Raises: 20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 100 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 2
Farmer's Carry: 4 minutes
CORE WARMUP
Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps Hammer Curls: 15-20 reps
LOW TO NO REST SUPERSETS: 3-4 SETS
Incline Arnold Press: 15-20 reps Push-ups: 15-20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-4 SETS
Band Flys: 10-15 reps Push-ups: 15-20 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-4 SETS
Military Press: 8 reps Lateral Raises: 15-20 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 80 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 1
Farmer's Carry: 3 minutes
CORE WARMUP
Weighted Crunches: 1 minutes max reps Bicycle Crunches: 1 minutes max reps Supermans: 1 minutes max reps
UPPER BACK WARMUP: 2 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps Hammer Curls: 10-15 reps
LOW TO NO REST SUPERSETS: 3 SETS
Incline Arnold Press: 10-15 reps Push-ups: 10-15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3 SETS
Band Flys: 10 reps Push-ups: 15 reps *Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3 SETS
Military Press: 6-8 reps Lateral Raises: 10-15 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 60 reps Time it
WALKING LUNGES
400 meters
Day 05
Friday
ARMZ
ARMZ
LEVEL 3
Farmer's Carry: 5 minutes
CORE WARMUP
Weighted Crunches: 3 minutes max reps Bicycle Crunches: 3 minutes max reps Supermans: 3 minutes max reps
3 SETS - NO REST
Dumbbell Curls: 20 reps Band Pushdowns: 20 reps *Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
Ez Bar or Straight Bar Curls Skullcrushers
(If no barbell use dumbbells)
3 SETS - NO REST
Hammer Curls: 20 reps Dumbbell Rollbacks: 20 reps *Then rest 2 minutes
3 SETS - NO REST
Incline Curls: 20 reps Bench Dips: 20 reps *Then rest 2 minutes
3 SETS - NO REST
Alternate Dumbbell Curls: 20 reps Bodyweight Skulls: 10 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 100 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 2
Farmer's Carry: 4 minutes
CORE WARMUP
Weighted Crunches: 2 minutes max reps Bicycle Crunches: 2 minutes max reps Supermans: 2 minutes max reps
2-3 SETS - NO REST
Dumbbell Curls: 15 reps Band Pushdowns: 15 reps *Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
Ez Bar or Straight Bar Curls Skullcrushers
(If no barbell use dumbbells)
2-3 SETS - NO REST
Hammer Curls: 15-20 reps Dumbbell Rollbacks: 15-20 reps *Then rest 2 minutes
2-3 SETS - NO REST
Incline Curls: 15 reps Bench Dips: 15 reps *Then rest 2 minutes
2-3 SETS - NO REST
Alternate Dumbbell Curls: 15 reps Bodyweight Skulls: 8-10 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 80 reps Time it
WALKING LUNGES
400-800 meters
LEVEL 1
Farmer's Carry: 3 minutes
CORE WARMUP
Weighted Crunches: 1 minutes max reps Bicycle Crunches: 1 minutes max reps Supermans: 1 minutes max reps
2 SETS - NO REST
Dumbbell Curls: 10-15 reps Band Pushdowns: 10-15 reps *Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
Ez Bar or Straight Bar Curls Skullcrushers
(If no barbell use dumbbells)
2 SETS - NO REST
Hammer Curls: 10-15 reps Dumbbell Rollbacks: 10-15 reps *Then rest 2 minutes
2 SETS - NO REST
Incline Curls: 10-15 reps Bench Dips: 10-15 reps *Then rest 2 minutes
2 SETS - NO REST
Alternate Dumbbell Curls: 10-15 reps Bodyweight Skulls: 6-8 reps *Then rest 2 minutes
BRICK CITY ABZ
Weighted Crunches: 60 reps Time it
WALKING LUNGES
400 meters
Day 06
Saturday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters