LEVEL 3

CORE WARMUP: 3-5 SETS

Weighted Crunches: 30 reps Deadlifts: 30 reps

5 SETS

REP PROGRESSION: 6-8 REPS EACH (1-1 alternate then 2-2 3-3)

Flat Bench Dumbbells Regular Wide Flat Bench Elbows Tucked

Undergrip Double Rows: 30 reps Single ISO 1-Arm Row: 20 reps (hold other at the top)

5 SETS

Incline Dumbbell Press: 10 super slow, 20 pump reps

Flat Dumbbell Flys: 10 super slow, 20 pump reps

Face Down Upper Back Flys: 25 reps no weight or very light

Face Down Upper Back Press: 25 reps no weight or very light

5 SETS

Pushups: To Failure (no matter if its 1 or 50 per set whatever you got)

Alternating Supermans: 20 reps back & forth is one

Plank: 1 minute

Bicycle Crunches: 1 minute

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 3-4 SETS

Weighted Crunches: 25 reps Deadlifts: 25 reps

4-5 SETS

REP PROGRESSION: 6 REPS EACH (1-1 alternate then 2-2 3-3)

Flat Bench Dumbbells Regular Wide Flat Bench Elbows Tucked

Undergrip Double Rows: 25 reps Single ISO 1-Arm Row: 15-20 reps (hold other at the top)

4-5 SETS

Incline Dumbbell Press: 8 super slow, 15 pump reps

Flat Dumbbell Flys: 8 super slow, 15 pump reps

Face Down Upper Back Flys: 20 reps no weight or very light

Face Down Upper Back Press: 20 reps no weight or very light

4-5 SETS

Pushups: To Failure (no matter if its 1 or 50 per set whatever you got)

Alternating Supermans: 15 reps back & forth is one

Plank: :45 minute

Bicycle Crunches: :45 minute

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Deadlifts: 20 reps

3-4 SETS

REP PROGRESSION: 5 REPS EACH (1-1 alternate then 2-2 3-3)

Flat Bench Dumbbells Regular Wide Flat Bench Elbows Tucked

Undergrip Double Rows: 20 reps Single ISO 1-Arm Row: 10-15 reps (hold other at the top)

3-4 SETS

Incline Dumbbell Press: 6 super slow, 10 pump reps

Flat Dumbbell Flys: 6 super slow, 10 pump reps

Face Down Upper Back Flys: 15 reps no weight or very light

Face Down Upper Back Press: 15 reps no weight or very light

3-4 SETS

Pushups: To Failure (no matter if its 1 or 50 per set whatever you got)

Alternating Supermans: 10 reps back & forth is one

Plank: :30 minute

Bicycle Crunches: :30 minute

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 3

CORE WARMUP: 3-5 SETS

Weighted Crunches: 30 reps Deadlifts: 30 reps

5 SETS

10 super slow reps, 20 pump reps

Twist Curls Twist Skull Crushers

3-5 SETS

28 Method Regular Curls 7 regular, 7 slow, 7 top 1/4, 7 bottom 1/4

3-Way DB Skulls —15 Chin, 15 Nose, 15 Forehead

500 REP SHOULDERS

(can’t move on until you get 100)

Arnold Press: 1 Set 100 reps Neutral Press: 1 set 100 reps Lateral Raises: 1 set 100 reps Arrows: 1 set 100 reps Frontals: 1 set 100 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 3-4 SETS

Weighted Crunches: 25 reps Deadlifts: 25 reps

4-5 SETS

8 super slow reps, 15 pump reps

Twist Curls Twist Skull Crushers

3-4 SETS

28 Method Regular Curls 7 regular, 7 slow, 7 top 1/4, 7 bottom 1/4

3-Way DB Skulls — 12 Chin, 12 Nose, 12 Forehead

400 REP SHOULDERS

(can’t move on until you get 100)

Arnold Press: 1 Set 80 reps Neutral Press: 1 set 80 reps Lateral Raises: 1 set 80 reps Arrows: 1 set 80 reps Frontals: 1 set 80 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Deadlifts: 20 reps

3-4 SETS

6 super slow reps, 10 pump reps

Twist Curls Twist Skull Crushers

3 SETS

28 Method Regular Curls 7 regular, 7 slow, 7 top 1/4, 7 bottom 1/4

3-Way DB Skulls — 10 Chin, 10 Nose, 10 Forehead

300 REP SHOULDERS

(can’t move on until you get 100)

Arnold Press: 1 Set 60 reps Neutral Press: 1 set 60 reps Lateral Raises: 1 set 60 reps Arrows: 1 set 60 reps Frontals: 1 set 60 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 3

5-WAY BODYWEIGHT SQUATS: 3-5 SETS

Feet Close Deep & Heels Elevated: 20 reps Medium Stance & Heels Elevated: 20 reps Wide Stance Feet Flat: 20 reps Sissy Squats: 20 reps Wall Sit: 30 seconds

HAMSTRINGS: 5 SETS

Single Stiff Leg: 15 reps per leg Both Legs: 25 reps Single Leg Hip Thrust: 15 reps Both Legs: 25 reps

ABS: 2-3 SETS

Weighted Crunches: 25 reps Bicycle Crunches: 25 reps Oblique Cruches: 25 reps Full Situps: 25 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 2

5-WAY BODYWEIGHT SQUATS: 3-4 SETS

Feet Close Deep & Heels Elevated: 15 reps Medium Stance & Heels Elevated: 15 reps Wide Stance Feet Flat: 15 reps Sissy Squats: 15 reps Wall Sit: 15 seconds

HAMSTRINGS: 4-5 SETS

Single Stiff Leg: 10 reps per leg Both Legs: 20 reps Single Leg Hip Thrust: 10 reps Both Legs: 20 reps

ABS: 2 SETS

Weighted Crunches: 20 reps Bicycle Crunches: 20 reps Oblique Cruches: 20 reps Full Situps: 20 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 1

5-WAY BODYWEIGHT SQUATS: 3 SETS

Feet Close Deep & Heels Elevated: 10 reps Medium Stance & Heels Elevated: 10 reps Wide Stance Feet Flat: 10 reps Sissy Squats: 10 reps Wall Sit: 10 seconds

HAMSTRINGS: 3-4 SETS

Single Stiff Leg: 8 reps per leg Both Legs: 15 reps Single Leg Hip Thrust: 8-10 reps Both Legs: 15-20 reps

ABS: 2 SETS

Weighted Crunches: 15 reps Bicycle Crunches: 15 reps Oblique Cruches: 15 reps Full Situps: 15 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 3

CORE WARMUP: 3-5 SETS

Weighted Crunches: 30 reps Deadlifts: 30 reps

1 SET THRU A FULL LADDER: 20-1

Incline Dumbbell Press & Incline Fly Overhand Rows & Dumbell Shrugs 20-19-18 to 1

5 SETS

Flat DB Fly: 20 reps Pushups: 10 reps No Rest, 5 sets straight

5 SETS

Undergrip Rows: 20 reps Dumbell Pullovers: 20 reps No Rest, 5 sets straight

5 SETS

Plank: 1 minute Bicycle Crunches: 1 minute

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 3-4 SETS

Weighted Crunches: 25 reps Deadlifts: 25 reps

1 SET THRU A FULL LADDER: 18-1

Incline Dumbbell Press & Incline Fly Overhand Rows & Dumbell Shrugs 18 to 1

4-5 SETS

Flat DB Fly: 15-20 reps Pushups: 10 reps No Rest, 4-5 sets straight

4-5 SETS

Undergrip Rows: 15 reps Dumbell Pullovers: 15 reps No Rest, 4-5 sets straight

4-5 SETS

Plank: :45 minute Bicycle Crunches: :45 minute

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Deadlifts: 20 reps

1 SET THRU A FULL LADDER: 18-1

Incline Dumbbell Press & Incline Fly Overhand Rows & Dumbell Shrugs 16 to 1

3-4 SETS

Flat DB Fly: 15 reps Pushups: 10 reps No Rest, 3-4 sets straight

3-4 SETS

Undergrip Rows: 10 reps Dumbell Pullovers: 10 reps No Rest, 3-4 sets straight

3-4 SETS

Plank: :30 minute Bicycle Crunches: :30 minute

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 3

CORE WARMUP: 3-5 SETS

Weighted Crunches: 30 reps Deadlifts: 30 reps

5 SETS

10 reps super slow, 20 pump reps

Lateral Raises Arnold Press

5 SETS

Biceps Curls: 15/15/15 reps Close / Regular / Turned Out

3-Way Triceps Rollbacks: 20 reps, Elbows-out Press: 20 reps, Ear Press: 20 reps

500 REP SHOULDERS

(Can’t move on until you get 100)

Dips: 1 set 100 reps Hammer Curls: 1 set 100 reps Kickbacks with Twist: 1 set 100 reps Concentration Curls: 1 set 100 reps (50 per arm) Shrugs: 1 set 100 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 3-4 SETS

Weighted Crunches: 25 reps Deadlifts: 25 reps

4-5 SETS

8 reps super slow, 15 pump reps

Lateral Raises Arnold Press

4-5 SETS

Biceps Curls: 12/12/12 reps Close / Regular / Turned Out

3-Way Triceps Rollbacks: 20 reps, Elbows-out Press: 20 reps, Ear Press: 15 reps

400 REP SHOULDERS

(Can’t move on until you get 100)

Dips: 1 set 80 reps Hammer Curls: 1 set 80 reps Kickbacks with Twist: 1 set 80 reps Concentration Curls: 1 set 80 reps (40 per arm) Shrugs: 1 set 80 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3 SETS

Weighted Crunches: 20 reps Deadlifts: 20 reps

3-4 SETS

6 reps super slow, 10 pump reps

Lateral Raises Arnold Press

3-4 SETS

Biceps Curls: 10/10/10 reps Close / Regular / Turned Out

3-Way Triceps Rollbacks: 20 reps, Elbows-out Press: 20 reps, Ear Press: 10 reps

300 REP SHOULDERS

(Can’t move on until you get 100)

Dips: 1 set 60 reps Hammer Curls: 1 set 60 reps Kickbacks with Twist: 1 set 60 reps Concentration Curls: 1 set 60 reps (30 per arm) Shrugs: 1 set 60 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 3

5-WAY BODYWEIGHT SQUATS: 3-5 SETS

Feet Close Deep & Heels Elevated: 20 reps Medium Stance & Heels Elevated: 20 reps Wide Stance Feet Flat: 20 reps Sissy Squats: 20 reps Wall Sit: 30 seconds

HAMSTRINGS: 5 SETS

Single Stiff Leg: 15 reps per leg Both Legs: 25 reps Single Leg Hip Thrust: 15 reps Both Legs: 25 reps

ABS: 2-3 SETS

Weighted Crunches: 25 reps Bicycle Crunches: 25 reps Oblique Cruches: 25 reps Full Situps: 25 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 2

5-WAY BODYWEIGHT SQUATS: 3-4 SETS

Feet Close Deep & Heels Elevated: 15 reps Medium Stance & Heels Elevated: 15 reps Wide Stance Feet Flat: 15 reps Sissy Squats: 15 reps Wall Sit: 15 seconds

HAMSTRINGS: 4-5 SETS

Single Stiff Leg: 10 reps per leg Both Legs: 20 reps Single Leg Hip Thrust: 10 reps Both Legs: 20 reps

ABS: 2 SETS

Weighted Crunches: 20 reps Bicycle Crunches: 20 reps Oblique Cruches: 20 reps Full Situps: 20 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

LEVEL 1

5-WAY BODYWEIGHT SQUATS: 3 SETS

Feet Close Deep & Heels Elevated: 10 reps Medium Stance & Heels Elevated: 10 reps Wide Stance Feet Flat: 10 reps Sissy Squats: 10 reps Wall Sit: 10 seconds

HAMSTRINGS: 3-4 SETS

Single Stiff Leg: 8 reps per leg Both Legs: 15 reps Single Leg Hip Thrust: 8-10 reps Both Legs: 15-20 reps

ABS: 2 SETS

Weighted Crunches: 15 reps Bicycle Crunches: 15 reps Oblique Cruches: 15 reps Full Situps: 15 reps

CONDITIONING

Advanced: 400-800 meters Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WALKING LUNGES

400-800 meters