Day 01
Monday
LEVEL 3
WARMUP & ACTIVATION 2
*1-3 times depending on the individual
Roll Out
SI Stability: 3x Side Leg Raises: 2 sets of 20 reps Single Leg Split Squat: 15 reps a side Single Leg Thrust: 15 reps a side Single Leg Same Side Deadlift: 15 reps a side
DEADLIFT
*Add bands if you have set up
Week 1: 1 Plate Deficit Conventional Pull Week 2: 2 Plate Deficit Conventional Pull Week 3: Rack or Block Pull Conventional Pull Week 4: Conventional Pull Off the Floor
3 SET SUPERSET
1-Arm or Bent Over Row: 5-8 reps Heavy Barbell Shrugs: 10 reps
3 SET SUPERSET
Barbell Pullovers: 12 reps Medium Grip Pulldowns Undergrip: 12-15 reps
3 SET SUPERSET
*Bench form spot
Face Pulls Straight Bar (close, medium, wide): 12-15 reps each
XTRA TRICEPS
Elbows-out Press: 3 sets of 15 reps
BACK SQUAT
High Bar 1-count Pause Max
*Adds bands if you have them
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps Ab Wheels: 2-4 sets of 25 reps
WALKING LUNGES
400 meters
LEVEL 2
WARMUP & ACTIVATION 2
*1-3 times depending on the individual
Roll Out
SI Stability: 3x Side Leg Raises: 2 sets of 15 reps Single Leg Split Squat: 12 reps a side Single Leg Thrust: 12 reps a side Single Leg Same Side Deadlift: 12 reps a side
DEADLIFT
Week 1: 1 Plate Deficit Conventional Pull Week 2: 2 Plate Deficit Conventional Pull Week 3: Rack or Block Pull Conventional Pull Week 4: Conventional Pull Off the Floor
2-3 SET SUPERSET
1-Arm or Bent Over Row: 5 reps Heavy Barbell Shrugs: 8 reps
2-3 SET SUPERSET
Barbell Pullovers: 10 reps Medium Grip Pulldowns Undergrip: 12 reps
2-3 SET SUPERSET
*Bench form spot
Face Pulls Straight Bar (close, medium, wide): 12 reps each
XTRA TRICEPS
Elbows-out Press: 3 sets of 10 reps
BACK SQUAT
High Bar 1-count Pause Max
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10 reps 90 Degree Back Extensions: 3 sets of 10 reps Ab Wheels: 2-4 sets of 20 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP & ACTIVATION 2
*1-3 times depending on the individual
Roll Out
SI Stability: 3x Side Leg Raises: 2 sets of 15 reps Single Leg Split Squat: 12 reps a side Single Leg Thrust: 12 reps a side Single Leg Same Side Deadlift: 12 reps a side
2-3 SET SUPERSET
1-Arm or Bent Over Row: 5 reps Heavy Barbell Shrugs: 8 reps
2-3 SET SUPERSET
Barbell Pullovers: 8-10 reps Medium Grip Pulldowns Undergrip: 10-12 reps
2-3 SET SUPERSET
*Bench form spot
Face Pulls Straight Bar (close, medium, wide): 10 reps each
XTRA TRICEPS
Elbows-out Press: 2-3 sets of 10 reps
ABS & BACK WORK
45 Degree Back Extensions: 2-3 sets of 10 reps 90 Degree Back Extensions: 2-3 sets of 10 reps Ab Wheels: 2-4 sets of 15 reps
WALKING LUNGES
100 meters
Day 02
Tuesday
LEVEL 3
WARMUP
Rotator Cuffs: 50 reps Face Pulls: 15 reps Seated Row Pumps: 15 reps Straight Arm Pulldowns: 15 reps
CLOSE GRIP BENCH PRESS
5 sets of 1 rep 3 step pause
*Break elbows, halfway down, on chest *Stay with same weight all 5 sets, then move up each week if you get them 5lbs
In between sets: Neck Face Pulls OR Light Banded Arrows: 20 reps
3 SET SUPERSET
Illegally Wide Grip Bench Press: 20 reps Decline or Incline Dumbbell or Barbell Press: 20 reps
3 SET SUPERSET
Dips: Till failure Ab Wheels: 20 reps
FRONT SQUAT
Work up to a 1-count pause single
BACK WORK
45 Degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps
WALKING LUNGES
200 meters weighted OR 400 meters unweighted
LEVEL 2
WARMUP
Rotator Cuffs: 40 reps Face Pulls: 12 reps Seated Row Pumps: 12 reps Straight Arm Pulldowns: 12 reps
CLOSE GRIP BENCH PRESS
5 sets of 1 rep 3 step pause
*Break elbows, halfway down, on chest *Stay with same weight all 5 sets, then move up each week if you get them 5lbs
In between sets: Neck Face Pulls OR Light Banded Arrows: 15-20 reps
2-3 SET SUPERSET
Illegally Wide Grip Bench Press: 15 reps Decline or Incline Dumbbell or Barbell Press: 15 reps
2-3 SET SUPERSET
Dips: Till failure Ab Wheels: 15 reps
FRONT SQUAT
Work up to a 1-count pause single
BACK WORK
45 Degree Back Extensions: 3 sets of 10 reps 90 Degree Back Extensions: 3 sets of 10 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP
Rotator Cuffs: 30 reps Face Pulls: 10 reps Seated Row Pumps: 10 reps Straight Arm Pulldowns: 10 reps
CLOSE GRIP BENCH PRESS
5 sets of 1 rep 3 step pause
*Break elbows, halfway down, on chest *Stay with same weight all 5 sets, then move up each week if you get them 5lbs
In between sets: Neck Face Pulls OR Light Banded Arrows: 12-15 reps
2-3 SET SUPERSET
Illegally Wide Grip Bench Press: 10 reps Decline or Incline Dumbbell or Barbell Press: 10 reps
2-3 SET SUPERSET
Dips: Till failure Ab Wheels: 10 reps
BACK WORK
45 Degree Back Extensions: 3 sets of 8 reps 90 Degree Back Extensions: 3 sets of 8 reps
Day 03
Wednesday
LEVEL 3
BOX SQUAT
To a Max
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps Ab Wheels: 2-4 sets of 25 reps
WALKING LUNGES
400 meters
LEVEL 2
BOX SQUAT
To a Max
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10-12 reps 90 Degree Back Extensions: 3 sets of 10-12 reps Ab Wheels: 2-4 sets of 20 reps
WALKING LUNGES
200-400 meters
LEVEL 1
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10 reps 90 Degree Back Extensions: 3 sets of 10 reps Ab Wheels: 2-4 sets of 20 reps
WALKING LUNGES
100 meters
Day 04
Thursday
LEVEL 3
BACK SQUAT
Work up to a Single wrapped up
LIGHT REP WORK: 3-5 SET SUPERSET
Hamstring Curls: 25 reps Good Mornings: 15 reps GHD or Back Extensions: 5 reps w/ weight
AB WHEELS
100 reps total
HEAVY WEIGHTED CABLE CRUNCHES
50 reps total
WALKING LUNGES
400 meters
LEVEL 2
BACK SQUAT
Work up to a Single wrapped up
LIGHT REP WORK: 3-4 SET SUPERSET
Hamstring Curls: 20 reps Good Mornings: 12 reps GHD or Back Extensions: 5 reps
AB WHEELS
80 reps total
HEAVY WEIGHTED CABLE CRUNCHES
40 reps total
WALKING LUNGES
200 meters
LEVEL 1
LIGHT REP WORK: 3 SET SUPERSET
Hamstring Curls: 15 reps Good Mornings: 10 reps GHD or Back Extensions: 5 reps
AB WHEELS
60 reps total
HEAVY WEIGHTED CABLE CRUNCHES
30 reps total
WALKING LUNGES
100 meters
Day 05
Friday
LEVEL 3
BENCH PRESS
*Meet grip heavy *Use same weight for each set moving up each week
Week 1: 3 Rep Pause Max Then drop set as many reps as possible
Week 2: 2 Rep Pause Max
Week 3: 1 Rep Pause Max
Week 4: 1 Rep Pause Max
3 SET SUPERSET
Pullover Press: 12 reps Rep Progression Regular & Hammer Curls: 5 reps
2-3 SET SUPERSET
Alternating Dumbbell Curls: 12 reps Bench Dips with Weight: 20-30 reps
2-3 SET SUPERSET
Barbell Curls (Rep Progression): 5 reps (wide & close ) Band or Rope holds: 1 minute per side
2-3 SET SUPERSET
Double Dumbbell Curls: 28 method
Straight Bar Pushdowns: 20 regular reps, 20 1/4 pumps
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps Ab Wheels: 2-4 sets of 25 reps
WALKING LUNGES
400 meters
LEVEL 2
BENCH PRESS
*Meet grip heavy *Use same weight for each set moving up each week
Week 1: 3 Rep Pause Max Then drop set as many reps as possible
Week 2: 2 Rep Pause Max
Week 3: 1 Rep Pause Max
Week 4: 1 Rep Pause Max
2-3 SET SUPERSET
Pullover Press: 10 reps Rep Progression Regular & Hammer Curls: 5 reps
2-3 SET SUPERSET
Alternating Dumbbell Curls: 12 reps Bench Dips with Weight: 20-30 reps
2-3 SET SUPERSET
Barbell Curls (Rep Progression): 5 reps (wide & close ) Band or Rope holds: 1 minute per side
2-3 SET SUPERSET
Double Dumbbell Curls: 28 method
Straight Bar Pushdowns: 15 regular reps, 15 1/4 pumps
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 10 reps 90 Degree Back Extensions: 3 sets of 10 reps Ab Wheels: 2-4 sets of 20 reps
WALKING LUNGES
200 meters
LEVEL 1
2-3 SET SUPERSET
Pullover Press: 8 reps Rep Progression Regular & Hammer Curls: 4 reps
2-3 SET SUPERSET
Alternating Dumbbell Curls: 10 reps Bench Dips with Weight: 20 reps
2-3 SET SUPERSET
Barbell Curls (Rep Progression): 4 reps (wide & close ) Band or Rope holds: 1 minute per side
2 SET SUPERSET
Double Dumbbell Curls: 28 method
Straight Bar Pushdowns: 12 regular reps, 12 1/4 pumps
ABS & BACK WORK
45 Degree Back Extensions: 3 sets of 8 reps 90 Degree Back Extensions: 3 sets of 8 reps Ab Wheels: 2-4 sets of 15 reps
WALKING LUNGES
100 meters
Day 06
Saturday
LEVEL 3
SPEED SUPERSETS
*Raw or with bands
Back Squat: 4x2 at 40-50%
Conventional Deadlifts: 4x2 at 40-50%
GHDs: 3 sets of 25 reps Back Extensions: 3 sets of 25 reps Ab Wheels: 3 sets of 25 reps
WALKING LUNGES
400 meters
LEVEL 2
SPEED SUPERSETS
*Raw or with bands
Back Squat: 4x2 at 40-50%
Conventional Deadlifts: 4x2 at 40-50%
GHDs: 3 sets of 20 reps Back Extensions: 3 sets of 20 reps Ab Wheels: 3 sets of 20 reps
WALKING LUNGES
200 meters
LEVEL 1
GHDs: 3 sets of 15 reps Back Extensions: 3 sets of 15 reps Ab Wheels: 3 sets of 15 reps
WALKING LUNGES
100 meters
Day 07
Sunday
FRONT SQUAT
Hit a light single