Day 01
Monday
DEADLIFT, HAMSTRINGS, BACK, BICEPS & ABS
DEADLIFT, HAMSTRINGS, BACK, BICEPS & ABS
LEVEL 3
WARMUP
Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black, 1 Red Week 2: 2 Black Week 3: 1 Black, 2 Red Week 4: 3 Black
CONJUGATE DEADLIFT MAX
Week 1: Straight Weight - conventional or sumo Week 2: 4 Mats under plates Week 3: 3-Mat Deficit Week 4: Opposite of Week 1 - sumo or conventional
5-7 SET TRI-SET
Pull-ups: To failure w/ 10-25 lbs Regular Pull-ups: Till failure Pulldowns: 12 reps
5-7 THICKNESS TRI-SET
Bent Over Row or T-bar Rows: 6-8 reps Seated Rows: 20 reps 1-Arm Rows: 6-8 reps
LOW BACK SUPER HIGH VOLUME: 3 SETS
Low Back Extensions: 50 reps Banded Good Mornings: 20 reps
BICEP PUMP SUPERSET: 6 SETS
Bicep Curl Machine 20, 15, 12, 10, 5, 20 reps
Double Arm Incline Dumbbell Curls 20, 15, 12, 10, 5, 20 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 minutes
LEVEL 2
WARMUP
Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Straight Weight - conventional or sumo Week 2: 4 Mats under plates Week 3: 3-Mat Deficit Week 4: Opposite of Week 1 - sumo or conventional
5 SET TRI-SET
Pull-ups: To failure Regular Pull-ups: Till failure Pulldowns: 10 reps
5 THICKNESS TRI-SET
Bent Over Row or T-bar Rows: 6 reps Seated Rows: 15 reps 1-Arm Rows: 6 reps
LOW BACK SUPER HIGH VOLUME: 2-3 SETS
Low Back Extensions: 40 reps Banded Good Mornings: 15-20 reps
BICEP PUMP SUPERSET: 5 SETS
Bicep Curl Machine 15, 12, 10, 8, 5, 15 reps
Double Arm Incline Dumbbell Curls 15, 12, 10, 8, 5, 15 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 40 minutes on 12% incline Deadmill: 8 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Backwards Sled Walks: 3 minutes GHD: 3 sets of 10 reps
3-4 SET TRI-SET
Pull-ups: To failure Regular Pull-ups: Till failure Pulldowns: 8 reps
3-4 THICKNESS TRI-SET
Bent Over Row or T-bar Rows: 6 reps Seated Rows: 10 reps 1-Arm Rows: 6 reps
LOW BACK SUPER HIGH VOLUME: 2 SETS
Low Back Extensions: 30 reps Banded Good Mornings: 12-15 reps
BICEP PUMP SUPERSET: 4 SETS
Bicep Curl Machine 12, 10, 8, 6, 4, 12 reps
Double Arm Incline Dumbbell Curls 12, 10, 8, 6, 4, 12 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps
GPP CONDITIONING
Walking Lunges: 400 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 4 minutes
Day 02
Tuesday
HEAVY CHEST, MORE BACK & TRICEPS
HEAVY CHEST, MORE BACK & TRICEPS
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, 1 Red Week 2: 2 Black Week 3: 1 Black, 2 Red Week 4: 3 Black
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps
CONJUGATE BENCH PRESS MAX
*If you bench wide go close grip
Week 1: Competition Pause to a 2 Rep Max Week 2: 1 Rep Incline Max Week 3: 3-Board Max Week 4: 1-Rep Max w/ Arch Bar
TRI-SET CHEST & BACK THICKNESS: 5-7 SET SUPERSET
Incline DB or Barbell Press: 8 reps Cable, Barbell or DB Shrugs: 15-20 reps
QUAD-SET CHEST & BACK FULLNESS: 5-7 SETS
Band Fly Top: 15-20 reps Band Fly Bottom: 15-20 reps Dips: 15-20 reps Banded Arrows: 15-20 reps
TRICEP PUMP SUPERSET
Ez Bar Skullcrushers or Cable Machine 20, 15, 12, 10, 5, 20 reps
Straight Bar Pushdowns (match 1/4 rep overloads to reps) 20, 15, 12, 10, 5, 20 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 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
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10-15 reps
CONJUGATE BENCH PRESS MAX
*If you bench wide go close grip
Week 1: Competition Pause to a 2 Rep Max Week 2: 1 Rep Incline Max Week 3: 3-Board Max Week 4: 1-Rep Max w/ Arch Bar
TRI-SET CHEST & BACK THICKNESS: 5 SET SUPERSET
Incline DB or Barbell Press: 6-8 reps Cable, Barbell or DB Shrugs: 12-15 reps
QUAD-SET CHEST & BACK FULLNESS: 5 SETS
Band Fly Top: 12-15 reps Band Fly Bottom: 12-15 reps Dips: 12-15 reps Banded Arrows: 12-15 reps
TRICEP PUMP SUPERSET
Ez Bar Skullcrushers or Cable Machine 15, 12, 10, 8, 5, 15 reps
Straight Bar Pushdowns (match 1/4 rep overloads to reps) 15, 12, 10, 8, 5, 15 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 40 minutes on 12% incline Deadmill: 8 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 40 reps each
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 12 reps Banded Rotator Cuffs: 12 reps Banded Press: 10 reps
CONJUGATE BENCH PRESS MAX
*If you bench wide go close grip
Week 1: Competition Pause to a 2 Rep Max Week 2: 1 Rep Incline Max Week 3: 3-Board Max Week 4: 1-Rep Max w/ Arch Bar
TRI-SET CHEST & BACK THICKNESS: 3-4 SET SUPERSET
Incline DB or Barbell Press: 6 reps Cable, Barbell or DB Shrugs: 10-12 reps
QUAD-SET CHEST & BACK FULLNESS: 3-4 SETS
Band Fly Top: 10-12 reps Band Fly Bottom: 10-12 reps Dips: 10-12 reps Banded Arrows: 10-12 reps
TRICEP PUMP SUPERSET
Ez Bar Skullcrushers or Cable Machine 12, 10, 8, 6, 4, 12 reps
Straight Bar Pushdowns (match 1/4 rep overloads to reps) 12, 10, 8, 6, 4, 12 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps
GPP CONDITIONING
Walking Lunges: 400 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 3 minutes
Day 03
Wednesday
BACK SQUATS, QUADS & HAMSTRINGS
BACK SQUATS, QUADS & HAMSTRINGS
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
Bar Wave: All to a 1 Rep Max
Week 1: Cambered Bar Week 2: Safety Bar through 2 Reds Week 3: Safety Bar through 2 Blacks Week 4: Cambered Bar
*Use regular bar if you don't have access to specialty bars
WESTSIDE DYNAMIC DEADLIFTS
8 sets of 2 reps 50-60% of max plus reds Low rest
GHD
5x5
HEAVY & HIGH REP LOW BACK: 3 SETS
12 reps with plates Then drop-set 20 reps without plates
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 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
Bar Wave: All to a 1 Rep Max
Week 1: Cambered Bar Week 2: Safety Bar through 2 Reds Week 3: Safety Bar through 2 Blacks Week 4: Cambered Bar
*Use regular bar if you don't have access to specialty bars
WESTSIDE DYNAMIC DEADLIFTS
8 sets of 2 reps Low rest
GHD
5x5
HEAVY & HIGH REP LOW BACK: 2-3 SETS
10 reps with plates Then drop-set 15 reps without plates
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 40 minutes on 12% incline Deadmill: 8 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2 minutes Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each
GHD
5x5
HEAVY & HIGH REP LOW BACK: 2-3 SETS
8 reps with plates Then drop-set 12 reps without plates
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 3 minutes
Day 04
Thursday
CHEST, BACK & SHOULDERS
CHEST, BACK & SHOULDERS
LEVEL 3
WARMUP
Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps
FRONT SQUAT
5-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black, 1 Red Week 2: 2 Black Week 3: 1 Black, 2 Red Week 4: 3 Black
UPPER BACK: 3-5 SET SUPERSET
Banded Arrows: 20 reps Cable Shrugs: 20 reps
6 SET SUPERSET
Incline Barbell or DB Press: 30, 10, 8, 6, 4, 30 reps
Medium-Grip Pulldowns: 30, 10, 8, 6, 4, 30 reps
6 SET SUPERSET
Flat Barbell or DB Press: 30, 10, 8, 6, 4, 30 reps
Seated Rows: 30, 10, 8, 6, 4, 30 reps
5 SET TRI-SET
Banded Chest Fly: 20 reps Dumbbell Pullovers:20 reps Dips: 20 reps
LATERAL RAISES
30, 10, 8, 6, 4, 30 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 minutes
LEVEL 2
WARMUP
Backwards Sled Walks: 4 minutes GHD: 2-3 sets of 10-15 reps
FRONT SQUAT
5-count pause to a Max 3, 3, 3, 1, 1, 1 reps
UPPER BACK: 3-4 SET SUPERSET
Banded Arrows: 15-20 reps Cable Shrugs: 15-20 reps
5 SET SUPERSET
Incline Barbell or DB Press: 25, 8, 6, 4, 4, 25 reps
Medium-Grip Pulldowns: 25, 8, 6, 4, 4, 25 reps
5 SET SUPERSET
Flat Barbell or DB Press: 25, 8, 6, 4, 4, 25 reps
Seated Rows: 25, 8, 6, 4, 4, 25 reps
4 SET TRI-SET
Banded Chest Fly: 15-20 reps Dumbbell Pullovers: 15-20 reps Dips: 15 reps
LATERAL RAISES
25, 8, 6, 4, 4, 25 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 40 minutes on 12% incline Deadmill: 8 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10-12 reps
UPPER BACK: 3 SET SUPERSET
Banded Arrows: 12-15 reps Cable Shrugs: 12-15 reps
4 SET SUPERSET
Incline Barbell or DB Press: 20, 8, 6, 4, 4, 20 reps
Medium-Grip Pulldowns: 20, 8, 6, 4, 4, 20 reps
5 SET SUPERSET
Flat Barbell or DB Press: 20, 8, 6, 4, 4, 20 reps
Seated Rows: 20, 8, 6, 4, 4, 20 reps
3-4 SET TRI-SET
Banded Chest Fly: 12-15 reps Dumbbell Pullovers: 12-15 reps Dips: 12 reps
LATERAL RAISES
20, 8, 6, 4, 4, 20 reps
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 3 minutes
Day 05
Friday
ARM GAUNTLET OF HUGENESS
ARM GAUNTLET OF HUGENESS
LEVEL 3
WARMUP
Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps
FRONT SQUAT
No Bands Wrap up, Belt Max Effort
ARM GAUNTLET OF HUGENESS
*Rep Variation
Round One: 30 reps Round Two: 15 reps Round Three: 6-8 reps Round Four: 30 reps Round 5: If ya make it, you pick the reps
7-EXERCISE CIRCUIT: 5 TOTAL SETS
Tricep Pushdowns (straight bar or rope)
Band Pushdowns
Straight Bar Curls
Preacher Bench Curls
Skullcrushers
Bench Dips
Incline Dumbbell Curls
**Rest 2 minutes, then repeat for 5 total sets
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 minutes
LEVEL 2
WARMUP
Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps
ARM GAUNTLET OF HUGENESS
*Rep Variation
Round One: 25 reps Round Two: 12 reps Round Three: 6 reps Round Four: 25 reps Round 5: If ya make it, you pick the reps
7-EXERCISE CIRCUIT: 5 TOTAL SETS
Tricep Pushdowns (straight bar or rope)
Band Pushdowns
Straight Bar Curls
Preacher Bench Curls
Skullcrushers
Bench Dips
Incline Dumbbell Curls
**Rest 2 minutes, then repeat for 5 total sets
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 40 minutes on 12% incline Deadmill: 8 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Backwards Sled Walks: 3 minutes GHD: 3 sets of 10-12 reps
ARM GAUNTLET OF HUGENESS
*Rep Variation
Round One: 20 reps Round Two: 10 reps Round Three: 5 reps Round Four: 20 reps Round 5: If ya make it, you pick the reps
7-EXERCISE CIRCUIT: 5 TOTAL SETS
Tricep Pushdowns (straight bar or rope)
Band Pushdowns
Straight Bar Curls
Preacher Bench Curls
Skullcrushers
Bench Dips
Incline Dumbbell Curls
**Rest 2 minutes, then repeat for 5 total sets
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 35 minutes on 12% incline Deadmill: 6 minutes Jump Rope: 3 minutes
Day 06
Saturday
ABS & GPP
ABS & GPP
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 minutes
Day 07
Sunday
ABS & GPP
ABS & GPP
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters OR Cory’s Busy Diet Diet Conditioning Incline Walk: 45 minutes on 12% incline Deadmill: 10 minutes Jump Rope: 5 minutes