LEVEL 3

WARMUP

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

 

FRONT SQUAT

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

BAND WAVE

Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 1 Black 3 Red

 

CONJUGATE DEADLIFT MAX

Week 1: Rack pull or Good morning Week 2: One thick mat under plates Week 3: One thick mat deficit Week 4: Off floor thru reds

 

HAMSTRINGS: 3-5 SETS

GHD, Hammy strap or Good Mornings: 5-10 reps

Ankle Weight Hamstrings: 30 reps

Low back: 12-15 reps

 

WIDE & THICK BACK: 3-5 SET SUPERSET

Wide Grip Pull-ups: To failure Bent Over Rows: 8-12 reps

 

3-5 SET SUPERSET

Wide Grip Seated Rows: 8-12 reps 1 Arm Pulldowns: 12 reps each

 

3 SET SUPERSET

Wide Grip Pulldowns (3 count pause at bottom): 8 reps 1 Arm Cable Rows: 20 reps each

 

AB CIRCUIT: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps Stick Twists: 20 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

30 minutes

   

LEVEL 2

WARMUP

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

 

FRONT SQUAT

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

 

CONJUGATE DEADLIFT MAX

Week 1: Rack pull or Good morning Week 2: One thick mat under plates Week 3: One thick mat deficit Week 4: Off floor

 

HAMSTRINGS: 3-4 SETS

GHD, Hammy strap or Good Mornings: 5-8 reps

Ankle Weight Hamstrings: 25 reps

Low back: 10-12 reps

 

WIDE & THICK BACK: 3-4 SET SUPERSET

Wide Grip Pull-ups: To failure Bent Over Rows: 8-10 reps

 

3-4 SET SUPERSET

Wide Grip Seated Rows: 8-10 reps 1 Arm Pulldowns: 10 reps each

 

2-3 SET SUPERSET

Wide Grip Pulldowns (3 count pause at bottom): 8 reps 1 Arm Cable Rows: 15 reps each

 

AB CIRCUIT: 3-4 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

25 minutes

   

LEVEL 1

WARMUP

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

 

HAMSTRINGS: 3 SETS

GHD, Hammy strap or Good Mornings: 5 reps

Ankle Weight Hamstrings: 20 reps

Low back: 8-10 reps

 

WIDE & THICK BACK: 3-4 SET SUPERSET

Wide Grip Pull-ups: To failure Bent Over Rows: 8 reps

 

3 SET SUPERSET

Wide Grip Seated Rows: 8 reps 1 Arm Pulldowns: 8 reps each

 

2 SET SUPERSET

Wide Grip Pulldowns (3 count pause at bottom): 8 reps 1 Arm Cable Rows: 12 reps each

 

AB CIRCUIT: 3 SETS

Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Wheels: 10 reps Weighted Crunches: 10 reps Stick Twists: 10 reps

 

WALKING LUNGES

400 meters

 

HILL WALKING OR RUCKING

20 minutes

LEVEL 3

WARMUP

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

 

FRONT SQUAT

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

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

 

WARMUP: 2-3 SETS

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

 

CONJUGATE BARBELL BENCH

Week 1: 5-count pause Week 2: 3-count pause Week 3: Touch 'N Go (speciality bar if available) Week 4: Close Grip (speciality bar if available)

 

DUMBBELL BACK DOWNS (1970's STYLE)

9 sets of 5-8 reps

DB Flat Bench

Superset with:

Dumbbell Pullovers: 8-12 reps

 

5 TOTAL SETS

Westside Dumbbell Rollbacks: 8 reps

Banded Arrows: 20 reps

Work up as heavy as possible

OR

Barbell Skullcrushers w/ bands

Work up to a max single, then take off bands and work up to another heavy set of 1-5 reps

*Superset each with Banded Arrows for 20 reps

 

AB CIRCUIT: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps Stick Twists: 20 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

30 minutes

   

LEVEL 2

WARMUP

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

 

FRONT SQUAT

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

 

WARMUP: 2 SETS

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

 

CONJUGATE BARBELL BENCH

Week 1: 5-count pause Week 2: 3-count pause Week 3: Touch 'N Go Week 4: Close Grip

 

DUMBBELL BACK DOWNS (1970's STYLE)

8 sets of 5-8 reps

DB Flat Bench

Superset with:

Dumbbell Pullovers: 8-10 reps

 

4 TOTAL SETS

Westside Dumbbell Rollbacks: 8 reps

Banded Arrows: 15-20 reps

Work up as heavy as possible

OR

Barbell Skullcrushers w/ bands

Work up to a max single, then take off bands and work up to another heavy set of 1-5 reps

*Superset each with Banded Arrows for 15-20 reps

 

AB CIRCUIT: 3-4 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

25 minutes

   

LEVEL 1

WARMUP

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

 

WARMUP: 2 SETS

Banded Arrows: 12 reps Rotator Cuff: 12 reps V-Bar Pulldowns: 12 reps

 

CONJUGATE BARBELL BENCH

Week 1: 5-count pause Week 2: 3-count pause Week 3: Touch 'N Go Week 4: Close Grip

 

DUMBBELL BACK DOWNS (1970's STYLE)

7 sets of 5-6 reps

DB Flat Bench

Superset with:

Dumbbell Pullovers: 8 reps

 

3 TOTAL SETS

Westside Dumbbell Rollbacks: 8 reps

Banded Arrows: 12 reps

Work up as heavy as possible

OR

Barbell Skullcrushers w/ bands

Work up to a max single, then take off bands and work up to another heavy set of 1-5 reps

*Superset each with Banded Arrows for 12 reps

 

AB CIRCUIT: 3 SETS

Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 12 reps Weighted Crunches: 12 reps Stick Twists: 12 reps

 

WALKING LUNGES

400 meters

 

HILL WALKING OR RUCKING

20 minutes

LEVEL 3

WARMUP

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

 

BACK SQUAT MAX EFFORT WORK

3-count pause to a Max

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

 

3 TOTAL SETS

Split Squats: 5 reps DB Stiff Leg Deadlifts: 15 reps

 

HAMSTRINGS: 3 TOTAL SETS

GHD, Hammy Strap or Good Mornings: 5-10 reps

Ankle Weight Hamstrings: 20 reps

Low back: 5 reps heavy

 

AB CIRCUIT: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps Stick Twists: 20 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

30 minutes

   

LEVEL 2

WARMUP

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

 

BACK SQUAT MAX EFFORT WORK

3-count pause to a Max

 

2-3 TOTAL SETS

Split Squats: 5 reps DB Stiff Leg Deadlifts: 12 reps

 

HAMSTRINGS: 2-3 TOTAL SETS

GHD, Hammy Strap or Good Mornings: 5-8 reps

Ankle Weight Hamstrings: 15 reps

Low back: 5 reps heavy

 

AB CIRCUIT: 3-4 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

25 minutes

   

LEVEL 1

WARMUP

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

 

2 TOTAL SETS

Split Squats: 5 reps DB Stiff Leg Deadlifts: 10 reps

 

HAMSTRINGS: 2 TOTAL SETS

GHD, Hammy Strap or Good Mornings: 5 reps

Ankle Weight Hamstrings: 12 reps

Low back: 5 reps heavy

 

AB CIRCUIT: 3 SETS

Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 12 reps Weighted Crunches: 12 reps Stick Twists: 12 reps

 

WALKING LUNGES

400 meters

 

HILL WALKING OR RUCKING

20 minutes

LEVEL 3

WARMUP

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

 

FRONT SQUAT

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

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

 

5 SET SUPERSET

Pull-ups: To Failure

(If you can’t do any pull-ups, use a band, or do 12-15 Pulldowns)

Incline Barbell Bench Press: 20, 15, 12, 10, 20 reps

 

5 SET SUPERSET

Chin-ups: To Failure (If you can’t do any pull-ups, use a band, or do 12-15 Pulldowns)

Flat Barbell Bench Press: 20, 15, 12, 10, 20 reps

 

5 SET SUPERSET

Military Press: 15 reps Cable Lateral Raises: 20 reps Banded Arrows: 20 reps

 

5 SET SUPERSET

Ab Wheels: 20 reps Push-ups: 20 reps

 

AB CIRCUIT: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps Stick Twists: 20 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

30 minutes

   

LEVEL 2

WARMUP

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

 

FRONT SQUAT

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

 

4-5 SET SUPERSET

Pull-ups: To Failure

(If you can’t do any pull-ups, use a band, or do 12 Pulldowns)

Incline Barbell Bench Press: 15, 12, 10, 8, 15 reps

 

4-5 SET SUPERSET

Chin-ups: To Failure (If you can’t do any pull-ups, use a band, or do 12 Pulldowns)

Flat Barbell Bench Press: 15, 12, 10, 8, 15 reps

 

4-5 SET SUPERSET

Military Press: 12 reps Cable Lateral Raises: 15 reps Banded Arrows: 15 reps

 

4-5 SET SUPERSET

Ab Wheels: 15 reps Push-ups: 15 reps

 

AB CIRCUIT: 3-4 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

25 minutes

   

LEVEL 1

WARMUP

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

 

3-4 SET SUPERSET

Pull-ups: To Failure

(If you can’t do any pull-ups, use a band, or do 10 Pulldowns)

Incline Barbell Bench Press: 12, 10, 8, 6, 12 reps

 

3-4 SET SUPERSET

Chin-ups: To Failure (If you can’t do any pull-ups, use a band, or do 10 Pulldowns)

Flat Barbell Bench Press: 12, 10, 8, 6, 12 reps

 

3-4 SET SUPERSET

Military Press: 10 reps Cable Lateral Raises: 12 reps Banded Arrows: 12 reps

 

3-4 SET SUPERSET

Ab Wheels: 12 reps Push-ups: 12 reps

 

AB CIRCUIT: 3 SETS

Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 12 reps Weighted Crunches: 12 reps Stick Twists: 12 reps

 

WALKING LUNGES

400 meters

 

HILL WALKING OR RUCKING

20 minutes

LEVEL 3

WARMUP

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

 

FRONT SQUAT

No bands Zombie or Regular Squat Max Single

 

MINI GAUNTLET FOR BUSY GYM: 5 SETS

EZ Bar Bicep Curls: 15 reps EZ Bar Skullcrushers (nose & forehead): 20 reps each Reverse Curls: 15 reps Overhead French Press: 20 reps Wrist Curls: 15 reps

1 minute rest after all 6 exercises

 

MINI GAUNTLET FOR BUSY GYM (ALL DUMBBELLS): 5 SETS

Alternating DB Curls: 15 reps Dumbbell Rollbacks: 20 reps Alternating DB Hammer Curls: 15 reps Tricep Kickbacks: 20 reps Wrist Curls: 15 reps

1 minute rest after all 6 exercises

 

OG one if your situation allows

 

OR do 1 set of each one!!

 

AB CIRCUIT: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps Stick Twists: 20 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

30 minutes

   

LEVEL 2

WARMUP

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

 

FRONT SQUAT

No bands Zombie or Regular Squat Max Single

 

MINI GAUNTLET FOR BUSY GYM: 4-5 SETS

EZ Bar Bicep Curls: 12 reps EZ Bar Skullcrushers (nose & forehead): 15 reps each Reverse Curls: 12 reps Overhead French Press: 15 reps Wrist Curls: 12 reps

1 minute rest after all 6 exercises

 

MINI GAUNTLET FOR BUSY GYM (ALL DUMBBELLS): 4-5 SETS

Alternating DB Curls: 12 reps Dumbbell Rollbacks: 15 reps Alternating DB Hammer Curls: 12 reps Tricep Kickbacks: 15 reps Wrist Curls: 12 reps

1 minute rest after all 6 exercises

 

OG one if your situation allows

 

OR do 1 set of each one!!

 

AB CIRCUIT: 3-4 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps

 

WALKING LUNGES

400-800 meters

 

HILL WALKING OR RUCKING

25 minutes

   

LEVEL 1

WARMUP

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

 

MINI GAUNTLET FOR BUSY GYM: 3-4 SETS

EZ Bar Bicep Curls: 10 reps EZ Bar Skullcrushers (nose & forehead): 12 reps each Reverse Curls: 10 reps Overhead French Press: 12 reps Wrist Curls: 10 reps

1 minute rest after all 6 exercises

 

MINI GAUNTLET FOR BUSY GYM (ALL DUMBBELLS): 3-4 SETS

Alternating DB Curls: 10 reps Dumbbell Rollbacks: 12 reps Alternating DB Hammer Curls: 10 reps Tricep Kickbacks: 12 reps Wrist Curls: 10 reps

1 minute rest after all 6 exercises

 

OG one if your situation allows

 

OR do 1 set of each one!!

 

AB CIRCUIT: 3 SETS

Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 12 reps Weighted Crunches: 12 reps Stick Twists: 12 reps

 

WALKING LUNGES

400 meters

 

HILL WALKING OR RUCKING

20 minutes

LEVEL 3

Pull-ups: 100 reps total Push-ups: 100 reps total

*Superset back in forth

 

Chin-ups: 100 reps total Bodyweight Skullcrushers: 100 reps total

*Superset back in forth

 

Bodyweight Squats: 100 reps total GHD or Ankle Weight Reps: 100 reps total

*Superset back in forth

 

Ab Wheels: 100 reps total Lower Back Extensions: 100 reps total

*Superset back in forth

 

Rotator Cuffs: 100 reps total Straight Leg Lifts: 100 reps total

*Superset back in forth

   

LEVEL 2

Pull-ups: 80 reps total Push-ups: 80 reps total

*Superset back in forth

 

Chin-ups: 80 reps total Bodyweight Skullcrushers: 80 reps total

*Superset back in forth

 

Bodyweight Squats: 80 reps total GHD or Ankle Weight Reps: 80 reps total

*Superset back in forth

 

Ab Wheels: 80 reps total Lower Back Extensions: 80 reps total

*Superset back in forth

 

Rotator Cuffs: 80 reps total Straight Leg Lifts: 80 reps total

*Superset back in forth

   

LEVEL 1

Pull-ups: 60 reps total Push-ups: 60 reps total

*Superset back in forth

 

Chin-ups: 60 reps total Bodyweight Skullcrushers: 60 reps total

*Superset back in forth

 

Bodyweight Squats: 60 reps total GHD or Ankle Weight Reps: 60 reps total

*Superset back in forth

 

Ab Wheels: 60 reps total Lower Back Extensions: 60 reps total

*Superset back in forth

 

Rotator Cuffs: 60 reps total Straight Leg Lifts: 60 reps total

*Superset back in forth

WALKING LUNGES

400-800 meters