Day 01
Monday
LEVEL 3
WARMUP: GPP
Backwards Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
No pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off thin mat + Red band Week 2: Off thin mat + Black band Week 3: Off thin mat + Black + Orange band Week 4: Off thin mat, No bands
SUPERSET
Pull-ups: 5 reps
Superset with:
Medium Grip Pulldowns: 12-10-8-6-20 reps
SUPERSET
Chin-ups: 5 reps
Superset with:
Seated rows: 12-10-8-6-20 reps
SUPERSET
V-bar Pull-ups: 5 reps
Superset with:
1-Arm Rows: 12-10-8-6-20 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
No pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off thin mat Week 2: Off thin mat Week 3: Off thin mat Week 4: Off thin mat
SUPERSET
Pull-ups: 4 reps
Superset with:
Medium Grip Pulldowns: 12-10-8-6-20 reps
SUPERSET
Chin-ups: 4 reps
Superset with:
Seated rows: 12-10-8-6-20 reps
SUPERSET
V-bar Pull-ups: 4 reps
Superset with:
1-Arm Rows: 12-10-8-6-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
SUPERSET
Pull-ups: 3-4 reps
Superset with:
Medium Grip Pulldowns: 12-10-8-6-20 reps
SUPERSET
Chin-ups: 3-4 reps
Superset with:
Seated rows: 12-10-8-6-20 reps
SUPERSET
V-bar Pull-ups: 3-4 reps
Superset with:
1-Arm Rows: 12-10-8-6-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
WALKING LUNGES
400 meters
OR
Incline Walk on 12% for 35 minutes
Day 02
Tuesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
2-Count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10 reps Hammer Curls: 10 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Flat Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps
SUPERSET
Push-ups: 10 reps
Superset with:
Incline Arnold Press: 12-10-8-6-20 reps
SUPERSET
Flat Fly: 12-10-8-6-20 reps
Superset with:
Dumbbell Pullover: 12-10-8-6-20 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
2-Count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10 reps Hammer Curls: 10 reps
SUPERSET
Push-ups: 8-10 reps
Superset with:
Incline Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps
SUPERSET
Push-ups: 8-10 reps
Superset with:
Flat Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps
SUPERSET
Push-ups: 8-10 reps
Superset with:
Incline Arnold Press: 12-10-8-6-20 reps
SUPERSET
Flat Fly: 12-10-8-6-20 reps
Superset with:
Dumbbell Pullover: 12-10-8-6-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10 reps Hammer Curls: 10 reps
SUPERSET
Push-ups: 8-10 reps
Superset with:
Incline Barbell or Dumbbell Bench Press: 12-10-8-6-15 reps
SUPERSET
Push-ups: 8-10 reps
Superset with:
Flat Barbell or Dumbbell Bench Press: 12-10-8-6-15 reps
SUPERSET
Push-ups: 8-10 reps
Superset with:
Incline Arnold Press: 12-10-8-6-15 reps
SUPERSET
Flat Fly: 12-10-8-6-15 reps
Superset with:
Dumbbell Pullover: 12-10-8-6-15 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
WALKING LUNGES
400 meters
OR
Incline Walk on 12% for 35 minutes
Day 03
Wednesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 2-Count pause Week 2: Straight Bar, 2-Count pause Week 3: Straight Bar, 2-Count pause Week 4: Regular Bar, 2-Count pause
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Leg Extensions: 12-10-8-6-20 reps
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Hamstring Curls or Stiff Leg Deadlifts: 12-10-8-6-20 reps
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Sissy Squats: 12-10-8-6-20 reps
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 2-Count pause Week 2: Straight Bar, 2-Count pause Week 3: Straight Bar, 2-Count pause Week 4: Regular Bar, 2-Count pause
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Leg Extensions: 12-10-8-6-20 reps
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Hamstring Curls or Stiff Leg Deadlifts: 12-10-8-6-20 reps
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Sissy Squats: 12-10-8-6-20 reps
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Leg Extensions: 12-10-8-6-15 reps
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Hamstring Curls or Stiff Leg Deadlifts: 12-10-8-6-15 reps
SUPERSET:
Deep Goblet Squats: 10 reps
Superset with:
Sissy Squats: 12-10-8-6-15 reps
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400 meters
OR
Incline Walk on 12% for 35 minutes
Day 04
Thursday
LEVEL 3
WARMUP: GPP
Backwards Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
1-count pause to a Max 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red band Week 2: 1 Black band Week 3: 1 Black + 1 Orange band Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
1970’s VOLUME: 8 SET SUPERSET
Incline Barbell Bench Press: 20 reps Pull-ups: 5-10 reps
8 SET SUPERSET
Flat Dumbbell Press: 8-12 reps Dumbbell Pullover: 8-12 reps
100 REP EXPLOSION
Barbell Military Press: 100 reps
100 REP EXPLOSION
Lateral Raises: 100 reps
100 REP EXPLOSION
Banded Arrows: 100 reps
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
1-count pause to a Max 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
1970’s VOLUME: 7 SET SUPERSET
Incline Barbell Bench Press: 15-20 reps Pull-ups: 5-8 reps
7 SET SUPERSET
Flat Dumbbell Press: 8-10 reps Dumbbell Pullover: 8-10 reps
80 REP EXPLOSION
Barbell Military Press: 80 reps
80 REP EXPLOSION
Lateral Raises: 80 reps
80 REP EXPLOSION
Banded Arrows: 80 reps
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps
1970’s VOLUME: 6 SET SUPERSET
Incline Barbell Bench Press: 12-15 reps Pull-ups: 5-7 reps
6 SET SUPERSET
Flat Dumbbell Press: 8 reps Dumbbell Pullover: 8 reps
60 REP EXPLOSION
Barbell Military Press: 60 reps
60 REP EXPLOSION
Lateral Raises: 60 reps
60 REP EXPLOSION
Banded Arrows: 60 reps
ABS: 3 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 10 reps
WALKING LUNGES
400 meters
OR
Incline Walk on 12% for 35 minutes
Day 05
Friday
LEVEL 3
WARMUP: GPP
Backwards Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
No Pause to a Max
SUPERSET
Cheat Barbell Curls: 50, 25, 10, 5 reps Skullcrushers: 50, 25, 10, 5 reps
SUPERSET
Double Arm Incline Curls: 50, 25, 10, 5 reps Incline Dumbbell Skullcrushers: 50, 25, 10, 5 reps
SUPERSET
Preacher Curls: 50, 25, 10, 5 reps Overhead Barbell or Cable Extension: 50, 25, 10, 5 reps
3 SETS TOTAL
Heavy Rep Progression to 4 reps Regular & Hammer
Rope Pushdowns Together & Wide
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
No Pause to a Max
SUPERSET
Cheat Barbell Curls: 45, 20, 10, 5 reps Skullcrushers: 45, 20, 10, 5 reps
SUPERSET
Double Arm Incline Curls: 45, 20, 10, 5 reps Incline Dumbbell Skullcrushers: 45, 20, 10, 5 reps
SUPERSET
Preacher Curls: 45, 20, 10, 5 reps Overhead Barbell or Cable Extension: 45, 20, 10, 5 reps
2-3 SETS TOTAL
Heavy Rep Progression to 4 reps Regular & Hammer
Rope Pushdowns Together & Wide
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
OR
Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
No Pause to a Max
SUPERSET
Cheat Barbell Curls: 40, 15, 10, 5 reps Skullcrushers: 40, 15, 10, 5 reps
SUPERSET
Double Arm Incline Curls: 40, 15, 10, 5 reps Incline Dumbbell Skullcrushers: 40, 15, 10, 5 reps
SUPERSET
Preacher Curls: 40, 15, 10, 5 reps Overhead Barbell or Cable Extension: 40, 15, 10, 5 reps
2-3 SETS TOTAL
Heavy Rep Progression to 4 reps Regular & Hammer
Rope Pushdowns Together & Wide
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps
WALKING LUNGES
400 meters
OR
Incline Walk on 12% for 35 minutes