Day 01
Monday
FILTHY CHEST
FILTHY CHEST
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Push-ups: As many reps as possible in 4 minutes
SUPERSET: 12 MINUTES
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible Dips: As many reps as possible in 4 minutesAMRAP: 5 MINUTES
*AMRAP: As Many Reps As PossibleMAX REPS: 2.5 MINUTES
Band Flys - Top: Max reps in 2.5 minutesMAX REPS: 2.5 MINUTES
Band Flys - Bottom: Max reps in 2.5 minutes
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 30-60 minutes on 10-15% incline
OR
Walking Lunges: 400-800 meters
Day 02
Tuesday
FILTHY PUMP BACK
FILTHY PUMP BACK
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Pull-ups 4 minutes
SUPERSET: 12 MINUTES
Chest Supported Rows: 20, 15, 10, 15, 20 rep
Dumbell Pullovers: 20 reps
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Ring Rows: 4 minutes
AMRAP: 5 MINUTES
*AMRAP: As Many Reps As Possible
Seated Band Rows: 20 Reps Undergrip 1-Arm Rows: 20 reps
DUMBBELL SHRUGS
Max reps in 2:30 minutes
BANDED ARROWS
Max reps in 2:30 minutes
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 30-60 minutes on 10-15% incline
OR
Walking Lunges: 400-800 meters
Day 03
Wednesday
FILTHY PUMP LEGS
FILTHY PUMP LEGS
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Bodyweight Squats: Max reps in 4 minutes
SUPERSET: 12 MINUTES
Goblet Squat - Heels Up: 20, 15, 10, 15, 20 reps
ISO Slant Squat: 30 seconds
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Weighted Walking Lunges: Max reps in 4 minutes
AMRAP: 5 MINUTES
*AMRAP: As Many Reps As Possible
Ankle Weight Hamstring Curls: 25 reps Stiff Leg Deadlifts: 20 reps
TIBILAS PUMPS
Max reps in 2:30
CALF RAISES
Max reps in 2:30
Day 04
Thursday
FILTHY PUMP SHOULDERS
FILTHY PUMP SHOULDERS
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Push-ups: Max reps in 4 minutes
SUPERSET: 12 MINUTES
Dumbbell Military Press: 20, 15, 10, 15, 20 reps
Lateral Raises: 20 reps
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Dips: Max reps in 4 minutes
AMRAP: 5 MINUTES
*AMRAP: As Many Reps As Possible
Frontal Raises: 15 reps Upright Rows: 20 reps
DUMBBELL SHRUGS
Max reps in 2:30
BANDED ARROWS
Max reps in 2:30
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 30-60 minutes on 10-15% incline
OR
Walking Lunges: 400-800 meters
Day 05
Friday
FILTHY PUMP ARMZ
FILTHY PUMP ARMZ
AMRAP: 2 MINUTES
*AMRAP: As Many Reps As Possible
Chin-ups: 2 minutes
AMRAP: 2 MINUTES
*AMRAP: As Many Reps As Possible
Close Push-ups: 2 minutes
SUPERSET: 12 MINUTES
Dumbbell Curls:: 20, 15, 10, 15, 20 reps
Band Pushdowns: 20 reps
AMRAP: 5 MINUTES
*AMRAP: As Many Reps As Possible
Alternating Twist Dumbell Curls: 20 reps Dumbell Twist Skullcrushers: 20 reps
AMRAP: 5 MINUTES
*AMRAP: As Many Reps As Possible
Incline Dumbell Curls: 20 reps Dumbbell Skullcrushers: 20 reps
AMRAP: 2 MINUTES
*AMRAP: As Many Reps As Possible
Hammer Curls: 2 minutes
AMRAP: 2 MINUTES
*AMRAP: As Many Reps As Possible
Tricep Kickbacks: 2 minutes
ABS: 4 SETS
Weighted Crunches: 25 reps Supermans: 25 reps
CONDITIONING OPTIONS
Incline Walk: 30-60 minutes on 10-15% incline
OR
Walking Lunges: 400-800 meters