Day 01
Monday
DEADLIFT, HAMSTRINGS, BACK, BICEPS & ABS
DEADLIFT, HAMSTRINGS, BACK, BICEPS & ABS
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
2-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Orange band Week 2: 1 Red band Week 3: 1 Black band Week 4: No bands
CONJUGATE DEADLIFT MAX
All to a Max
Week 1: 1 Thin Mat + Black band Week 2: 1 Thick Mat + Black band Week 3: 1 Thick + 1 Thin + Black band Week 4: 1 Thick Mat, No bands
3 SETS EACH
GHD: 8-12 reps Low Back Extensions: 8-12 reps
5 SET BACK SUPERSET THICKNESS
V-bar Pulldowns: 8-12 reps 1 Arm Rows: 12 reps
5 SET BACK SUPERSET
Wide Grip Pull-ups: To failure Wide Grip Pulldowns: 12-15 reps
V-BAR PULL-UPS
20-50 reps
MINI BICEP GAUNTLET: 3 SETS
Heavy Preacher Curls: 12-15 reps
Rep Progression Dumbbell Curls (Regular & Hammer): 6 reps each
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 Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 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
2-Count Pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
All to a Max
Week 1: 1 Thin Mat Week 2: 1 Thick Mat Week 3: 1 Thick + 1 Thin Week 4: 1 Thick Mat
2-3 SETS EACH
GHD: 8-10 reps Low Back Extensions: 8-10 reps
4 SET BACK SUPERSET THICKNESS
V-bar Pulldowns: 8-10 reps 1 Arm Rows: 10 reps
4 SET BACK SUPERSET
Wide Grip Pull-ups: To failure Wide Grip Pulldowns: 10-12 reps
V-BAR PULL-UPS
20-40 reps
MINI BICEP GAUNTLET: 2-3 SETS
Heavy Preacher Curls: 10-12 reps
Rep Progression Dumbbell Curls (Regular & Hammer): 5 reps each
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 Conditioning Walk on 10% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 30 reps each
2-3 SETS EACH
GHD: 8 reps Low Back Extensions: 8 reps
3 SET BACK SUPERSET THICKNESS
V-bar Pulldowns: 8 reps 1 Arm Rows: 8 reps
3 SET BACK SUPERSET
Wide Grip Pull-ups: To failure Wide Grip Pulldowns: 8-10 reps
V-BAR PULL-UPS
20-30 reps
MINI BICEP GAUNTLET: 2-3 SETS
Heavy Preacher Curls: 8-10 reps
Rep Progression Dumbbell Curls (Regular & Hammer): 4 reps each
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 Conditioning Walk on 8% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes
Day 02
Tuesday
HEAVY CHEST, LIGHT BACK, HEAVY TRICEPS
HEAVY CHEST, LIGHT BACK, HEAVY 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
No Pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Orange band Week 2: 1 Red band Week 3: 1 Black band Week 4: No bands
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
Always do an upper back exercise after pressing - either a Shrug or Banded Arrow for 10-20 reps
All to a Max
Week 1: Close Grip, 2-Stop Pause Week 2: Close Grip, Competition Pause Week 3: Close Grip, 2-Stop Against Orange Bands Week 4: Football Bar Max, No bands
6 SET SUPERSET
Incline Dumbbell Bench Press: 6 reps (2 stop) Banded Arrows: 20 reps
5 SETS OF BAND FLYS FOR PUMP TOWN
Top Angle: 20-30 reps Bottom Angle: 20-30 reps
TRICEPS: 3 SETS
EZ Bar Skullcrushers (chin, nose, forehead)
20/20/20 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 Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 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
No 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
Always do an upper back exercise after pressing - either a Shrug or Banded Arrow for 10-20 reps
All to a Max
Week 1: Close Grip, 2-Stop Pause Week 2: Close Grip, Competition Pause Week 3: Close Grip, 2-Stop Week 4: Football Bar Max, No bands
5 SET SUPERSET
Incline Dumbbell Bench Press: 5 reps (2 stop) Banded Arrows: 15 reps
4 SETS OF BAND FLYS FOR PUMP TOWN
Top Angle: 20-25 reps Bottom Angle: 20-25 reps
TRICEPS: 2-3 SETS
EZ Bar Skullcrushers (chin, nose, forehead)
15/15/15 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 Conditioning Walk on 10% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 10 reps Banded Rotator Cuffs: 10 reps Banded Press: 10 reps
CONJUGATE BENCH PRESS MAX
Always do an upper back exercise after pressing - either a Shrug or Banded Arrow for 10-20 reps
All to a Max
Week 1: Close Grip, 2-Stop Pause Week 2: Close Grip, Competition Pause Week 3: Close Grip, 2-Stop Week 4: Football Bar Max, No bands
4 SET SUPERSET
Incline Dumbbell Bench Press: 5 reps (2 stop) Banded Arrows: 10 reps
3 SETS OF BAND FLYS FOR PUMP TOWN
Top Angle: 20reps Bottom Angle: 20 reps
TRICEPS: 2-3 SETS
EZ Bar Skullcrushers (chin, nose, forehead)
12/12/12 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400 meters
OR
Cory’s Busy Diet Conditioning Walk on 10% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes
Day 03
Wednesday
BACK SQUATS, QUADS, AND HAMSTRINGS
BACK SQUATS, QUADS, AND 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
BAND WAVE
3-Count Pause Max
Week 1: 2 Red bands Week 2: 1 Red + 1 Black band Week 3: 2 Black bands Week 4: No bands
CONJUGATE SEATED BOX JUMPS
Week 1: Max Jump Week 2: Max Jump holding 5 lbs Week 3: Over 21-inch Hurdle, then Max Week 4: 1 Step Max
3-5 SET SUPERSET
Heavy Back Extensions: 12 reps High Rep Stiff Leg Deadlifts: 12 reps Leg Extensions: 20 reps
3 SET SUPERSET
Heavy Weighted Abs (ankle weight knee-ups or heavy cable crunches): 12-15 reps
Reverse Hyper: 15 reps bodyweight
3 SET SUPERSET
Weighted GHD: 5-8 reps Ankle Weight Hamstrings: 30 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters
OR
Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 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
BAND WAVE
3-Count Pause Max
CONJUGATE SEATED BOX JUMPS
Week 1: Max Jump Week 2: Max Jump holding 5 lbs Week 3: Over 21-inch Hurdle, then Max Week 4: 1 Step Max
3-4 SET SUPERSET
Heavy Back Extensions: 10 reps High Rep Stiff Leg Deadlifts: 10 reps Leg Extensions: 15 reps
2-3 SET SUPERSET
Heavy Weighted Abs (ankle weight knee-ups or heavy cable crunches): 10-12 reps
Reverse Hyper: 12 reps bodyweight
2-3 SET SUPERSET
Weighted GHD: 5-6 reps Ankle Weight Hamstrings: 25 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters
OR
Cory’s Busy Diet Conditioning Walk on 10% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
CONJUGATE SEATED BOX JUMPS
Week 1: Max Jump Week 2: Max Jump holding 5 lbs Week 3: Over 21-inch Hurdle, then Max Week 4: 1 Step Max
3 SET SUPERSET
Heavy Back Extensions: 8-10 reps High Rep Stiff Leg Deadlifts: 8-10 reps Leg Extensions: 10 reps
2-3 SET SUPERSET
Heavy Weighted Abs (ankle weight knee-ups or heavy cable crunches): 10 reps
Reverse Hyper: 10 reps bodyweight
2-3 SET SUPERSET
Weighted GHD: 5 reps Ankle Weight Hamstrings: 20 reps
GPP CONDITIONING
Walking Lunges: 400 meters
OR
Cory’s Busy Diet Conditioning Walk on 10% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes
Day 04
Thursday
1970’s DOUBLE BODYBUILDING PUMP
1970’s DOUBLE BODYBUILDING PUMP
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 Count Pause to a sub max rep (Leave 1 or 2 reps in the tank) 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Orange band Week 2: 1 Red band Week 3: 1 Black band Week 4: No bands
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps
8 SET SUPERSET
Illegally Wide Grip Bench Press: 20 reps V-bar Pull-ups: 10 reps
6 SET SUPERSET
Arnold Press Incline: 8 Reps T-Bar Rows: 8 reps
BAND FLY & FLY WORK: 5 SETS
Band Fly (top angle): 20 reps Dumbbell Flys: 12 reps w/ 3-count pause in bottom
EXTRA DIP & PRESS WORK: 3 SETS
Banded Dips or Dips: 20 reps Banded Arrows: 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 Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 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
No Count Pause to a sub max rep (Leave 1 or 2 reps in the tank) 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
7 SET SUPERSET
Illegally Wide Grip Bench Press: 15 reps V-bar Pull-ups: 8-10 reps
5 SET SUPERSET
Arnold Press Incline: 6 Reps T-Bar Rows: 6 reps
BAND FLY & FLY WORK: 4 SETS
Band Fly (top angle): 15 reps Dumbbell Flys: 10 reps w/ 3-count pause in bottom
EXTRA DIP & PRESS WORK: 2-3 SETS
Banded Dips or Dips: 15 reps Banded Arrows: 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 Conditioning Walk on 10% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 30 reps each
UPPER BACK BAND WARMUP: 2-3 SETS
Banded Arrows: 12 reps Banded Rotator Cuffs: 12 reps Banded Press: 10-12 reps
6 SET SUPERSET
Illegally Wide Grip Bench Press: 12 reps V-bar Pull-ups: 8 reps
4 SET SUPERSET
Arnold Press Incline: 6 Reps T-Bar Rows: 6 reps
BAND FLY & FLY WORK: 3 SETS
Band Fly (top angle): 12 reps Dumbbell Flys: 10 reps w/ 3-count pause in bottom
EXTRA DIP & PRESS WORK: 2-3 SETS
Banded Dips or Dips: 12 reps Banded Arrows: 12 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400 meters
OR
Cory’s Busy Diet Conditioning Walk on 10% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes
Day 05
Friday
ARM & SHOULDERS Double PUMP30
ARM & SHOULDERS Double PUMP30
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 Wrap up, belt, max effort
8 MINUTES
Dumbbell Military Press: 30, 12, 10, 8, 6, 20 reps Rotator Cuffs: 15 reps
8 MINUTES
Lateral Raises: 30, 12, 10, 8, 6, 20 reps Banded Arrows: 15 reps
7 MINUTES
Front Raise: 30, 12, 10, 8, 6, 20 reps Banded Flys: 15 reps
7 MINUTES
Upright Row: 30, 12, 10, 8, 6, 20 Weighted Cable Crunches: 15 reps
8 MINUTES
Straight Bar Curls: 30, 12, 10, 8, 6, 20 reps Hammer Curls: 15 reps
8 MINUTES
Preacher Curls: 30, 12, 10, 8, 6, 20 reps Alternating Dumbbell Curls: 15 reps
7 MINUTES
Straight Bar Pushdowns: 30, 12, 10, 8, 6, 20 reps Single Arm Banded Pushdowns: 15 reps
7 MINUTES
Dumbbell or Barbell Skullcrushers: 30, 12, 10, 8, 6, 20 reps Bodyweight Skullcrushers: 10-15 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters
OR
Cory’s Busy Diet Conditioning Walk on 12% incline: 50 minutes Deadmill: 5 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
No bands Wrap up, belt, max effort
8 MINUTES
Dumbbell Military Press: 25, 12, 10, 8, 6, 15 reps Rotator Cuffs: 12 reps
8 MINUTES
Lateral Raises: 25, 12, 10, 8, 6, 15 reps Banded Arrows: 12 reps
7 MINUTES
Front Raise: 25, 12, 10, 8, 6, 15 reps Banded Flys: 12 reps
7 MINUTES
Upright Row: 25, 12, 10, 8, 6, 15 Weighted Cable Crunches: 12 reps
8 MINUTES
Straight Bar Curls: 25, 12, 10, 8, 6, 15 reps Hammer Curls: 12 reps
8 MINUTES
Preacher Curls: 25, 12, 10, 8, 6, 15 reps Alternating Dumbbell Curls: 12 reps
7 MINUTES
Straight Bar Pushdowns: 25, 12, 10, 8, 6, 15 reps Single Arm Banded Pushdowns: 12 reps
7 MINUTES
Dumbbell or Barbell Skullcrushers: 25, 12, 10, 8, 6, 15 reps Bodyweight Skullcrushers: 10-12 reps
GPP CONDITIONING
Walking Lunges: 400-800 meters
OR
Cory’s Busy Diet Conditioning Walk on 12% incline: 45 minutes Deadmill: 4 minutes Jump Rope: 4 minutes
LEVEL 1
WARMUP
Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
8 MINUTES
Dumbbell Military Press: 20, 12, 10, 8, 6, 10 reps Rotator Cuffs: 10 reps
8 MINUTES
Lateral Raises: 20, 12, 10, 8, 6, 10 reps Banded Arrows: 10 reps
7 MINUTES
Front Raise: 20, 12, 10, 8, 6, 10 reps Banded Flys: 10 reps
7 MINUTES
Upright Row: 20, 12, 10, 8, 6, 10 reps Weighted Cable Crunches: 10 reps
8 MINUTES
Straight Bar Curls: 20, 12, 10, 8, 6, 10 reps Hammer Curls: 10 reps
8 MINUTES
Preacher Curls: 20, 12, 10, 8, 6, 10 reps Alternating Dumbbell Curls: 10 reps
7 MINUTES
Straight Bar Pushdowns: 20, 12, 10, 8, 6, 10 reps Single Arm Banded Pushdowns: 10 reps
7 MINUTES
Dumbbell or Barbell Skullcrushers: 20, 12, 10, 8, 6, 10 reps Bodyweight Skullcrushers: 10 reps
GPP CONDITIONING
Walking Lunges: 400 meters
OR
Cory’s Busy Diet Conditioning Walk on 12% incline: 40 minutes Deadmill: 3 minutes Jump Rope: 3 minutes