LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

No pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red

 

CONJUGATE DEADLIFT MAX

Week 1: 2 Mat deficit, no bands Week 2: 2 Mat pull Week 3: Pull off the ground Week 4: 4 Mat pull

 

5 SET BACK SUPERSET

Pull-ups or Pulldowns: 20 reps 1-Arm Rows: 5 reps

 

5 SET BACK SUPERSET

V-Bar Pulldowns: 20 reps Seated Rows: 5 reps

 

5 SET BACK SUPERSET

Low Pulley Under Grip Rows: 20 reps T Bar Rows: 5 reps

 

LOW BACK EXTENSIONS

3 sets of 10-20 reps

 

BRICK CITY ABZ: 3 SETS

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

No pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

Week 1: 2 Mat deficit Week 2: 2 Mat pull Week 3: Pull off the ground Week 4: 4 Mat pull

 

4-5 SET BACK SUPERSET

Pull-ups or Pulldowns: 15 reps 1-Arm Rows: 5 reps

 

4-5 SET BACK SUPERSET

V-Bar Pulldowns: 15-20 reps Seated Rows: 5 reps

 

4-5 SET BACK SUPERSET

Low Pulley Under Grip Rows: 15-20 reps T Bar Rows: 5 reps

 

LOW BACK EXTENSIONS

3 sets of 10-15 reps

 

BRICK CITY ABZ: 2-3 SETS

Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

3-4 SET BACK SUPERSET

Pull-ups or Pulldowns: 12 reps 1-Arm Rows: 5 reps

 

3-4 SET BACK SUPERSET

V-Bar Pulldowns: 15 reps Seated Rows: 5 reps

 

3-4 SET BACK SUPERSET

Low Pulley Under Grip Rows: 15 reps T Bar Rows: 5 reps

 

LOW BACK EXTENSIONS

3 sets of 10 reps

 

BRICK CITY ABZ: 2 SETS

Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red

 

WARMUP: 2-3 SETS

Banded Arrows: 20 reps Rotator Cuffs: 20 reps V-Bar Pulldowns: 20 reps

 

CONJUGATE BENCH MAX & BACK DOWN SETS

Week 1: 1 count pause max off chest (Speciality bar if available)

Fat Bar backdown sets of 9 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-20 reps

 

Week 2: 3 count pause max off chest

Backdown sets of 9 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-20 reps

 

Week 3: Heavy Dumbbell Flat Bench Press: 9 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-20 reps

 

Week 4: Touch 'n go off chest max

Backdown sets of 9 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-20 reps

 

3 SET SUPERSET

Military Press: 30 reps Lateral Raises: 30 reps

 

3 SET SUPERSET

Rollbacks: 25 reps Kickbacks: 25 reps

 

ABS

Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

WARMUP: 2-3 SETS

Banded Arrows: 15 reps Rotator Cuffs: 15 reps V-Bar Pulldowns: 15 reps

 

CONJUGATE BENCH MAX & BACK DOWN SETS

Week 1: 1 count pause max off chest (Speciality bar if available)

Fat Bar backdown sets of 8 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-15 reps

 

Week 2: 3 count pause max off chest

Backdown sets of 8 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-15 reps

 

Week 3: Heavy Dumbbell Flat Bench Press: 8 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-15 reps

 

Week 4: Touch 'n go off chest max

Backdown sets of 8 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10-15 reps

 

2-3 SET SUPERSET

Military Press: 25 reps Lateral Raises: 25 reps

 

2-3 SET SUPERSET

Rollbacks: 20 reps Kickbacks: 20 reps

 

ABS

Straight Leg Lifts: 3 sets of 10-20 reps Knee-ups: 3 sets of 10-20 reps Ab Bench: 4 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

WARMUP: 2 SETS

Banded Arrows: 10 reps Rotator Cuffs: 10 reps V-Bar Pulldowns: 10 reps

 

CONJUGATE BENCH MAX & BACK DOWN SETS

Week 1: 1 count pause max off chest (Speciality bar if available)

Fat Bar backdown sets of 7 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10 reps

 

Week 2: 3 count pause max off chest

Backdown sets of 7 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10 reps

 

Week 3: Heavy Dumbbell Flat Bench Press: 7 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10 reps

 

Week 4: Touch 'n go off chest max

Backdown sets of 7 sets of 5 reps

Superset with:

Pullover, Shrug or Rear Delt Fly for 10 reps

 

2 SET SUPERSET

Military Press: 20 reps Lateral Raises: 20 reps

 

2 SET SUPERSET

Rollbacks: 15 reps Kickbacks: 15 reps

 

ABS

Straight Leg Lifts: 2 sets of 10-20 reps Knee-ups: 2 sets of 10-20 reps Ab Bench: 3 minutes

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

BACK SQUAT MAX EFFORT WORK

1 Rep Max, no pauses

Work on hitting perfect spot to depth

BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red

 

HEAVY LOW BACK EXTENSIONS

3 sets of 10-12 reps Go up each week in weight

 

HIGH REP CIRCUIT: 3-5 SETS

Lunges to a Deficit w/ Weights: 10-20 reps each leg

Hamstring Curls: 30 reps w/ ankle weights or bands

Calf Raises: 30 reps

Tibilias Bar: 30 reps

 

ABS

Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

BACK SQUAT MAX EFFORT WORK

1 Rep Max, no pauses

Work on hitting perfect spot to depth

 

HEAVY LOW BACK EXTENSIONS

3 sets of 10 reps Go up each week in weight

 

HIGH REP CIRCUIT: 3-4 SETS

Lunges to a Deficit w/ Weights: 10-15 reps each leg

Hamstring Curls: 25 reps w/ ankle weights or bands

Calf Raises: 25 reps

Tibilias Bar: 25 reps

 

ABS

Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

HEAVY LOW BACK EXTENSIONS

3 sets of 8 reps Go up each week in weight

 

HIGH REP CIRCUIT: 3 SETS

Lunges to a Deficit w/ Weights: 10-12 reps each leg

Hamstring Curls: 20 reps w/ ankle weights or bands

Calf Raises: 20 reps

Tibilias Bar: 20 reps

 

ABS

Straight Leg Lifts: 3 sets of 10 reps Knee-ups: 3 sets of 10 reps Ab Bench: 3 minutes

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

5 count down 1 count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 Red Week 2: 3 Red Week 3: 4 Red Week 4: 5 Red

 

WARMUP TRI-SET: 2 SETS

Wide Grip Pulldowns: 20 reps Rotator Cuffs: 20 reps

 

INCLINE BENCH PRESS MAX WORK

1 Rep Max (Fat Bar If Available)

Week 1: 3 stop pause Week 2: 2 stop pause Week 3: 1 count pause on chest Week 4: No pause

*After every set do a set of 20 reps of Wide-grip Pulldowns or a Row AND a set of 20 reps Rotator Cuff Raises

 

FLAT BENCH PRESS

9 sets of 5 reps Choose a weight to stay with most of these 9 sets

Superset with:

Pulldowns & Cable shrugs: 12-20 reps each OR Speed Work Bench: 8 sets of 3 reps (30% of Max, plus red bands)

 

5 SET SUPERSET

Dumbell Pullovers: 20, 15, 10, 5, 20 reps Dips: 20, 15, 10, 5, 20 reps

 

ABS

Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

5 count down 1 count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

WARMUP TRI-SET: 2 SETS

Wide Grip Pulldowns: 15 reps Rotator Cuffs: 15 reps

 

INCLINE BENCH PRESS MAX WORK

1 Rep Max (Fat Bar If Available)

Week 1: 3 stop pause Week 2: 2 stop pause Week 3: 1 count pause on chest Week 4: No pause

*After every set do a set of 15 reps of Wide-grip Pulldowns or a Row AND a set of 15 reps Rotator Cuff Raises

 

FLAT BENCH PRESS

8 sets of 5 reps Choose a weight to stay with most of these 8 sets

Superset with:

Pulldowns & Cable shrugs: 12-15 reps each OR Speed Work Bench: 7 sets of 3 reps

 

4-5 SET SUPERSET

Dumbell Pullovers: 18, 12, 8, 5, 18 reps Dips: 18, 12, 8, 5, 18 reps

 

ABS

Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

WARMUP TRI-SET: 2 SETS

Wide Grip Pulldowns: 12 reps Rotator Cuffs: 12 reps

 

INCLINE BENCH PRESS MAX WORK

1 Rep Max (Fat Bar If Available)

Week 1: 3 stop pause Week 2: 2 stop pause Week 3: 1 count pause on chest Week 4: No pause

*After every set do a set of 10 reps of Wide-grip Pulldowns or a Row AND a set of 10 reps Rotator Cuff Raises

 

FLAT BENCH PRESS

7 sets of 5 reps Choose a weight to stay with most of these 7 sets

Superset with:

Pulldowns & Cable shrugs: 12 reps each OR Speed Work Bench: 6 sets of 3 reps

 

3-4 SET SUPERSET

Dumbell Pullovers: 15, 10, 8, 5, 15 reps Dips: 15, 10, 8, 5, 15 reps

 

ABS

Straight Leg Lifts: 2 sets of 10-12 reps Knee-ups: 2 sets of 10-12 reps Ab Bench: 3 minutes

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

FRONT SQUAT

Singles to a max No Bands Freestyle, gangstered-out

Gangstered out = belt, wraps all of it

 

5 SET TRI-SET

Barbell Press: 30 reps Barbell Curls: 20 reps Barbell Skulls: 10 reps

 

5 SET TRI-SET

Arnold Press: 10 reps Dumbbell Rollbacks: 20 reps Hammer Curls: 10 reps

 

5 SET REP PROGRESSION

Lateral & Frontals: 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)

Incline or Preacher Regular & Hammer Curls: 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)

Rope Pushdowns (Keep together, then spread apart): 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)

 

ABS

Straight Leg Lifts: 3 sets of 10-20 reps Ab Wheels: 100 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

FRONT SQUAT

Singles to a max No Bands Freestyle, gangstered-out

Gangstered out = belt, wraps all of it

 

4-5 SET TRI-SET

Barbell Press: 25 reps Barbell Curls: 15 reps Barbell Skulls: 8 reps

 

4-5 SET TRI-SET

Arnold Press: 8 reps Dumbbell Rollbacks: 15-20 reps Hammer Curls: 10 reps

 

4-5 SET REP PROGRESSION

Lateral & Frontals: 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)

Incline or Preacher Regular & Hammer Curls: 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)

Pushdowns (close & wide): 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)

 

ABS

Straight Leg Lifts: 3 sets of 10-15 reps Ab Wheels: 80 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

3-4 SET TRI-SET

Barbell Press: 20 reps Barbell Curls: 12 reps Barbell Skulls: 8 reps

 

3-4 SET TRI-SET

Arnold Press: 8 reps Dumbbell Rollbacks: 12-15 reps Hammer Curls: 8-10 reps

 

3-4 SET REP PROGRESSION

Lateral & Frontals: 4 reps (1-1, 2-2, 3-3, 4-4)

Incline or Preacher Regular & Hammer Curls: 4 reps (1-1, 2-2, 3-3, 4-4)

Pushdowns (close & wide): 4 reps (1-1, 2-2, 3-3, 4-4)

 

ABS

Straight Leg Lifts: 2 sets of 10-15 reps Ab Wheels: 60 reps

 

WALKING LUNGES

400 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters