LEVEL 3

2 SET SUPERSET UPPER/LOWER BACK WARMUP

Push-ups: 15-20 reps

Dumbell Shrugs: 30 reps

Stiff Leg Deadlifts: 30 reps

 

LADDER SET

1 time through, low to no rest

20-19-18-17-16-15-14-13-12-11-10 reps

Push-ups

2-Arm Dumbbell Rows - Palms down

 

3 SET TRI-SET

Incline Bench Press: 25 reps

Incline Chest Flys: 25 reps

Lateral Raises: 25 reps

 

REP HOLD METHOD: 3-5 SET SUPERSET

Dumbbell Bench Press - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

 

1 Arm Rows - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

 

Regular Rep Military Press: 20 reps

 

5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30-60 seconds

*No Rest

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 2

2 SET SUPERSET UPPER/LOWER BACK WARMUP

Push-ups: 10-15 reps

Dumbell Shrugs: 25 reps

Stiff Leg Deadlifts: 25 reps

 

LADDER SET

1 time through, low to no rest

18-17-16-15-14-13-12-11-10 reps

Push-ups

2-Arm Dumbbell Rows - Palms down

 

2-3 SET TRI-SET

Incline Bench Press: 20 reps

Incline Chest Flys: 20 reps

Lateral Raises: 20 reps

 

REP HOLD METHOD: 3-4 SET SUPERSET

Dumbbell Bench Press - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5 reps

 

1 Arm Rows - Hold one, pump one

1-1, 2-2, 3-3, 4-4, 5-5 reps

 

Regular Rep Military Press: 15-20 reps

 

4 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps

Plank (hands or elbows): 30-45 seconds

*No Rest

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 1

2 SET SUPERSET UPPER/LOWER BACK WARMUP

Push-ups: 10-12 reps

Dumbell Shrugs: 20 reps

Stiff Leg Deadlifts: 20 reps

 

LADDER SET

1 time through, low to no rest

16-15-14-13-12-11-10 reps

Push-ups

2-Arm Dumbbell Rows - Palms down

 

2 SET TRI-SET

Incline Bench Press: 15 reps

Incline Chest Flys: 15 reps

Lateral Raises: 15 reps

 

REP HOLD METHOD: 3 SET SUPERSET

Dumbbell Bench Press - Hold one, pump one

1-1, 2-2, 3-3, 4-4 reps

 

1 Arm Rows - Hold one, pump one

1-1, 2-2, 3-3, 4-4 reps

 

Regular Rep Military Press: 12-15 reps

 

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 10 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

5 SET SUPERSET

Bodyweight Squats: 25 reps (heels up)

Stiff leg Deadlifts: 25 reps

 

5 SET SUPERSET

Ankle Weight Hamstrings: 25 reps (3-10 lbs)

Weighted Crunches: 25 reps (10-25 lbs)

 

5 SET SUPERSET

Narrow Feet Release Box Squats: 1 minute

Sumo Stiff Leg Deadlifts: 15 reps

 

MONSTAH SET: 1X THROUGH

Bodyweight Squats: 25 reps (heels up)

Stiff leg Deadlifts: 25 reps

Ankle Weight Hamstrings: 25 reps (3-10 lbs)

Weighted Crunches: 25 reps (10-25 lbs)

Narrow Feet Release Box Squats: 1 minute

Sumo Stiff Leg Deadlifts: 15 reps

 

CONDITIONING

Walking on Incline: 20 minutes

*If you have a lunge streak do that

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 2

4 SET SUPERSET

Bodyweight Squats: 20 reps (heels up)

Stiff leg Deadlifts: 20 reps

 

4 SET SUPERSET

Ankle Weight Hamstrings: 20 reps (3-10 lbs)

Weighted Crunches: 20 reps (10-25 lbs)

 

4 SET SUPERSET

Narrow Feet Release Box Squats: 45 seconds

Sumo Stiff Leg Deadlifts: 12 reps

 

MONSTAH SET: 1X THROUGH

Bodyweight Squats: 20 reps (heels up)

Stiff leg Deadlifts: 20 reps

Ankle Weight Hamstrings: 20 reps (3-10 lbs)

Weighted Crunches: 20 reps (10-25 lbs)

Narrow Feet Release Box Squats: 45 seconds

Sumo Stiff Leg Deadlifts: 12 reps

 

CONDITIONING

Walking on Incline: 15 minutes

*If you have a lunge streak do that

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 1

3 SET SUPERSET

Bodyweight Squats: 15 reps (heels up)

Stiff leg Deadlifts: 15 reps

 

3 SET SUPERSET

Ankle Weight Hamstrings: 15 reps (3-10 lbs)

Weighted Crunches: 15 reps (10-25 lbs)

 

3 SET SUPERSET

Narrow Feet Release Box Squats: 30 seconds

Sumo Stiff Leg Deadlifts: 10 reps

 

MONSTAH SET: 1X THROUGH

Bodyweight Squats: 15 reps (heels up)

Stiff leg Deadlifts: 15 reps

Ankle Weight Hamstrings: 15 reps (3-10 lbs)

Weighted Crunches: 15 reps (10-25 lbs)

Narrow Feet Release Box Squats: 30 seconds

Sumo Stiff Leg Deadlifts: 10 reps

 

CONDITIONING

Walking on Incline: 12 minutes

*If you have a lunge streak do that

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

3 SET SUPERSET: UPPER & LOWER BACK WARMUP

Dumbell Shrugs: 30 reps

Push-ups: 20-30 reps

4 SET SUPERSET

Incline DB Bench Press: 30 reps

Banded Arrows: 30 reps

 

4 SET SUPERSET

Flat Bench Dumbbell Press: 20 reps

Flat Dumbbell Flys: 20 reps

Lateral Raises: 20 reps

 

4 SET SUPERSET

DB Bent Over Row (palms down): 20 reps

Incline DB Fly: 20 reps

Frontal Raises: 20 reps

 

MONSTAH SET: 1X THROUGH

Incline DB Bench Press: 30 reps

Banded Arrows: 30 reps

Flat Bench Dumbbell Press: 20 reps

Flat Dumbbell Flys: 20 reps

Lateral Raises: 20 reps

DB Bent Over Row (palms down): 20 reps

Incline DB Fly: 20 reps

Frontal Raises: 20 reps

 

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30 seconds

*No Rest

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 2

2-3 SET SUPERSET: UPPER & LOWER BACK WARMUP

Dumbell Shrugs: 25 reps

Push-ups: 20-25 reps

3 SET SUPERSET

Incline DB Bench Press: 25 reps

Banded Arrows: 25 reps

 

3 SET SUPERSET

Flat Bench Dumbbell Press: 15 reps

Flat Dumbbell Flys: 15 reps

Lateral Raises: 15 reps

 

3 SET SUPERSET

DB Bent Over Row (palms down): 15 reps

Incline DB Fly: 15 reps

Frontal Raises: 15 reps

 

MONSTAH SET: 1X THROUGH

Incline DB Bench Press: 25 reps

Banded Arrows: 25 reps

Flat Bench Dumbbell Press: 15 reps

Flat Dumbbell Flys: 15 reps

Lateral Raises: 15 reps

DB Bent Over Row (palms down): 15 reps

Incline DB Fly: 15 reps

Frontal Raises: 15 reps

 

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps

Plank (hands or elbows): 30 seconds

*No Rest

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 1

2 SET SUPERSET: UPPER & LOWER BACK WARMUP

Dumbell Shrugs: 20 reps

Push-ups: 15-20 reps

2-3 SET SUPERSET

Incline DB Bench Press: 20 reps

Banded Arrows: 20 reps

 

2-3 SET SUPERSET

Flat Bench Dumbbell Press: 10-12 reps

Flat Dumbbell Flys: 10-12 reps

Lateral Raises: 10-12 reps

 

2-3 SET SUPERSET

DB Bent Over Row (palms down): 10-12 reps

Incline DB Fly: 10-12 reps

Frontal Raises: 10-12 reps

 

MONSTAH SET: 1X THROUGH

Incline DB Bench Press: 20 reps

Banded Arrows: 20 reps

Flat Bench Dumbbell Press: 12 reps

Flat Dumbbell Flys: 12 reps

Lateral Raises: 12 reps

DB Bent Over Row (palms down): 12 reps

Incline DB Fly: 12 reps

Frontal Raises: 12 reps

 

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 10-12 reps

Plank (hands or elbows): 30 seconds

*No Rest

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

3-5 SET SUPERSET WARMUP

DB Deadlifts: 1 minute

Ankle Weight Hamstrings: 1 minute

 

3 WAY SQUATS

5 set circuit

Deep Squats: 15 reps (heels up)

Wide Stance Box Squats: 15 reps

ISO Hold Squats: 30 seconds

 

3-5 SET SUPERSET

Ankle Leg Extensions: 25 reps

Calf Raises: 25 reps

 

3X THROUGH

Weighted Crunches: 50 reps (3-5 lb ankle weights)

Bicycle Crunches: 50 reps (3-5 lb ankle weights)

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 2

3-4 SET SUPERSET WARMUP

DB Deadlifts: 45 seconds

Ankle Weight Hamstrings: 45 seconds

 

3 WAY SQUATS

4 set circuit

Deep Squats: 12 reps (heels up)

Wide Stance Box Squats: 12 reps

ISO Hold Squats: 30 seconds

 

3-4 SET SUPERSET

Ankle Leg Extensions: 20 reps

Calf Raises: 20 reps

 

2-3X THROUGH

Weighted Crunches: 40 reps (3-5 lb ankle weights)

Bicycle Crunches: 40 reps (3-5 lb ankle weights)

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 1

3 SET SUPERSET WARMUP

DB Deadlifts: 30 seconds

Ankle Weight Hamstrings: 30 seconds

 

3 WAY SQUATS

3 set circuit

Deep Squats: 10 reps (heels up)

Wide Stance Box Squats: 10 reps

ISO Hold Squats: 30 seconds

 

3 SET SUPERSET

Ankle Leg Extensions: 15-20 reps

Calf Raises: 15-20 reps

 

2X THROUGH

Weighted Crunches: 30 reps (3-5 lb ankle weights)

Bicycle Crunches: 30 reps (3-5 lb ankle weights)

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

3 SET SUPERSET: UPPER & LOWER BACK WARMUP

Dumbell Shrugs: 30 reps

Stiff Leg Deadlifts: 30 reps

 

SHOULDER PUMP: 5 SET SUPERSET

Arnold Press: 20 reps

Lateral Raises: 20 reps

 

5 SET CIRCUIT

4 exercises

Rep Hold Regular Curls Pump one side, hold the other at 90 degrees

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

 

Band Pushdowns: 30 reps

 

Rep Hold Hammer Curls Pump one side, hold the other at 90 degrees

1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

3-Way Skullcrushers: 60 reps

20-20-20 (nose, forehead, top of head)

 

3 SET SUPERSET

Weighted Crunches: 50 reps

Bicycle Crunches: 50 reps

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 2

2-3 SET SUPERSET: UPPER & LOWER BACK WARMUP

Dumbell Shrugs: 25 reps

Stiff Leg Deadlifts: 25 reps

 

SHOULDER PUMP: 4 SET SUPERSET

Arnold Press: 15 reps

Lateral Raises: 15 reps

 

4 SET CIRCUIT

4 exercises

Rep Hold Regular Curls Pump one side, hold the other at 90 degrees

1-1, 2-2, 3-3, 4-4, 5-5 reps

 

Band Pushdowns: 30 reps

 

Rep Hold Hammer Curls Pump one side, hold the other at 90 degrees

1-1, 2-2, 3-3, 4-4, 5-5 reps

3-Way Skullcrushers: 45 reps

15-15-15 (nose, forehead, top of head)

 

2-3 SET SUPERSET

Weighted Crunches: 40 reps

Bicycle Crunches: 40 reps

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

   

LEVEL 1

2 SET SUPERSET: UPPER & LOWER BACK WARMUP

Dumbell Shrugs: 20 reps

Stiff Leg Deadlifts: 20 reps

 

SHOULDER PUMP: 3 SETSUPERSET

Arnold Press: 12 reps

Lateral Raises: 12 reps

 

3 SET CIRCUIT

4 exercises

Rep Hold Regular Curls Pump one side, hold the other at 90 degrees

1-1, 2-2, 3-3, 4-4 reps

 

Band Pushdowns: 30 reps

 

Rep Hold Hammer Curls Pump one side, hold the other at 90 degrees

1-1, 2-2, 3-3, 4-4 reps

3-Way Skullcrushers: 30 reps

10-10-10 (nose, forehead, top of head)

 

2 SET SUPERSET

Weighted Crunches: 30 reps

Bicycle Crunches: 30 reps

 

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline