LEVEL 3

FRONT SQUAT

3-Count pause, No belt Work to a 1 Rep Max

1, 1, 1, 1, 1 reps *Mini bands optional

Week 1 – 2 Bands a side Week 2 – 3 Bands a side Week 3 – 4 Bands a side Week 4 – No Bands

DEADLIFT

All to a MAX 1, 1, 1, 1, 1, 1, 1 reps

Week 1: Sumo or Conventional (off 4 mats) + red bands Week 2: Sumo or Conventional (off 3 mats) +red bands Week 3: Sumo or Conventional (off 2 matts) no bands Week 4: Sumo or Conventional (off floor)

BACK PUMP SETS: 5 SETS

Wide Grip Pull-ups: To failure Underhand Cable Rows: 12 reps Barbell Shrugs: 12 reps

5x5 POWER– TRI SET

1 Arm Row: heavy 5 reps Seated Rows: heavy 5 reps T-Bar Rows: heavy 5 reps

EXTRA ARMS: 3 TOTAL SETS

Cable Curls: 15 reps Reverse Curls: 15 reps Wrist Curls: 15 reps

5 SETS EACH

AB Wheels: 25 reps Low Back Extensions: 30 reps

WALKING LUNGES

400-800m

LEVEL 2

FRONT SQUAT

3-Count pause, No belt Work to a 1 Rep Max

1, 1, 1, 1, 1 reps

DEADLIFT

All to a MAX 1, 1, 1, 1, 1, 1, 1 reps

Week 1: Sumo or Conventional (off 4 mats) Week 2: Sumo or Conventional (off 3 mats) Week 3: Sumo or Conventional (off 2 matts) Week 4: Sumo or Conventional (off floor)

BACK PUMP SETS: 4 SETS

Wide Grip Pull-ups: To failure Underhand Cable Rows: 10 reps Barbell Shrugs: 10 reps

5x5 POWER– TRI SET

1 Arm Row: heavy 5 reps Seated Rows: heavy 5 reps T-Bar Rows: heavy 5 reps

EXTRA ARMS: 2-3 TOTAL SETS

Cable Curls: 12 reps Reverse Curls: 12 reps Wrist Curls: 12 reps

4 SETS EACH

AB Wheels: 20 reps Low Back Extensions: 25 reps

WALKING LUNGES

400-800m

LEVEL 1

BACK PUMP SETS: 3-4 SETS

Wide Grip Pull-ups: To failure Underhand Cable Rows: 8 reps Barbell Shrugs: 8 reps

5x5 POWER– TRI SET

1 Arm Row: heavy 5 reps Seated Rows: heavy 5 reps T-Bar Rows: heavy 5 reps

EXTRA ARMS: 2 TOTAL SETS

Cable Curls: 10 reps Reverse Curls: 10 reps Wrist Curls: 10 reps

3 SETS EACH

AB Wheels: 15-20 reps Low Back Extensions: 20-25 reps

INCLINE WALK

30-45 minutes

LEVEL 3

FLAT BENCH PYRAMID WORK

Week 1: 10, 8, 6, 4, 2 + orange bands Week 2: 10, 8, 6, 4, 2 + red bands Week 3: 10, 8, 6, 4, 2 no bands Week 4: Single rep, no bands

5-6 SETS

Incline Barbell Bench Press: 12 reps Push-ups: 12 reps

5-6 SETS

Flat Flys: 12 reps Dips (Regular or Bench): 10-15 reps

5-6 SETS

Straight Bar Pushdowns: 20 regular reps, 20 1/4 reps Band Pushdowns: 20 reps

5 SETS EACH

Ab Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES

400-800 meters

LEVEL 2

FLAT BENCH PYRAMID WORK

Week 1: 10, 8, 6, 4, 2 Week 2: 10, 8, 6, 4, 2 Week 3: 10, 8, 6, 4, 2 Week 4: Single rep

4-5 SETS

Incline Barbell Bench Press: 10 reps Push-ups: 10 reps

4 SETS

Flat Flys: 10 reps Dips (Regular or Bench): 10 reps

4-5 SETS

Straight Bar Pushdowns: 15 regular reps, 15 1/4 reps Band Pushdowns: 15 reps

4 SETS EACH

Ab Wheels: 20 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

LEVEL 1

FLAT BENCH PYRAMID WORK

Week 1: 10, 8, 6, 4, 2 Week 2: 10, 8, 6, 4, 2 Week 3: 10, 8, 6, 4, 2 Week 4: Single rep

3-4 SETS

Incline Barbell Bench Press: 8-10 reps Push-ups: 8-10 reps

3-4 SETS

Flat Flys: 8-10 reps Dips (Regular or Bench): 8-10 reps

3-4 SETS

Straight Bar Pushdowns: 10 regular reps, 10 1/4 reps Band Pushdowns: 12 reps

3 SETS EACH

Ab Wheels: 15-20 reps Low Back Extensions: 10 reps

INCLINE WALK

30-45 minutes

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LEVEL 3

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

POWER: BACK SQUAT

Work to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps

Cambered Bar – Week 1: No bands Safety Bar – Week 2: 2 Red bands Bow Bar – Week 3: 3 Red bands Regular Bar – Week 4: No bands

3-5 SETS

Somersault Squat: 15 reps Sissy Squat: 10 reps

50 DEADLIFTS: 1-2 SETS

All stiff leg

10 reps – Conventional 10 reps – Less than Shoulder-width 10 reps – Shoulder-width 10 reps – Sumo Medium 10 reps – Sumo

HIGH REP LOW BACK PYRAMID: 2-4 SETS

Low Back Extensions: 25 reps Cable Crunches: 15 reps

WALKING LUNGES

400-800 meters

LEVEL 2

WARMUP: 2 SETS

GHD: 10-15 reps Stiff Leg Deadlifts: 10 reps Low Back Extensions: 10 reps Isometric Ball Squeeze: 20 seconds Isometric Hip Circle: 20 seconds

POWER: BACK SQUAT

Work to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps

Cambered Bar Safety Bar Bow Bar Regular Bar

3-4 SETS

Somersault Squat: 12 reps Sissy Squat: 8 reps

40 DEADLIFTS: 1-2 SETS

All stiff leg

8 reps – Conventional 8 reps – Less than Shoulder-width 8 reps – Shoulder-width 8 reps – Sumo Medium 8 reps – Sumo

HIGH REP LOW BACK PYRAMID: 2-3 SETS

Low Back Extensions: 20 reps Cable Crunches: 10 reps

WALKING LUNGES

400-800 meters

LEVEL 1

WARMUP: 2 SETS

GHD: 10 reps Stiff Leg Deadlifts: 8 reps Low Back Extensions: 8 reps Isometric Ball Squeeze: 20 seconds Isometric Hip Circle: 20 seconds

3 SETS

Somersault Squat: 10 reps Sissy Squat: 6 reps

30 DEADLIFTS: 1-2 SETS

All stiff leg

6 reps – Conventional 6 reps – Less than Shoulder-width 6 reps – Shoulder-width 6 reps – Sumo Medium 6 reps – Sumo

HIGH REP LOW BACK PYRAMID: 2 SETS

Low Back Extensions: 15 reps Cable Crunches: 10 reps

INCLINE WALK

30-45 minutes

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LEVEL 3

WARMUP

Push-ups: 100 reps Banded Arrows: 50 reps

 

INCLINE BARBELL BENCH PRESS

Week 1: 10, 8, 6, 4, 2 reps Week 2: 30, 20, 10, 5, 3 reps Week 3: 6, 6, 6, 3, 3, 3 reps Week 4: 5x20 reps

 

ARNOLD PRESS

12, 10, 8, 6 reps *15 Banded Arrows after each set

 

LATERAL RAISES

12, 10, 8, 6 reps *15 Banded Arrows after each set

 

FRONT RAISES

12, 10, 8, 6 reps *15 Banded Arrows after each set

 

BARBELL SHRUGS

12, 10, 8, 6 reps

 

FACE PULLS

12, 10, 8, 6 reps

 

2-4 SETS EACH

Low Back Extensions: 15 reps Ab Wheels: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP

Push-ups: 80 reps Banded Arrows: 40 reps

 

INCLINE BARBELL BENCH PRESS

Week 1: 10, 8, 6, 4, 2 reps Week 2: 30, 20, 10, 5, 3 reps Week 3: 6, 6, 6, 3, 3, 3 reps Week 4: 5x15 reps

 

ARNOLD PRESS

12, 10, 8, 6 reps *10-15 Banded Arrows after each set

 

LATERAL RAISES

12, 10, 8, 6 reps *10-15 Banded Arrows after each set

 

FRONT RAISES

12, 10, 8, 6 reps *10-15 Banded Arrows after each set

 

BARBELL SHRUGS

12, 10, 8, 6 reps

 

FACE PULLS

12, 10, 8, 6 reps

 

2-3 SETS EACH

Low Back Extensions: 12 reps Ab Wheels: 15 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP

Push-ups: 60 reps Banded Arrows: 30 reps

 

INCLINE BARBELL BENCH PRESS

Week 1: 10, 8, 6, 4, 2 reps Week 2: 30, 20, 10, 5, 3 reps Week 3: 6, 6, 6, 3, 3, 3 reps Week 4: 5x10 reps

 

ARNOLD PRESS

12, 10, 8, 6 reps *10-15 Banded Arrows after each set

 

LATERAL RAISES

12, 10, 8, 6 reps *10-15 Banded Arrows after each set

 

FRONT RAISES

12, 10, 8, 6 reps *10-15 Banded Arrows after each set

 

BARBELL SHRUGS

12, 10, 8, 6 reps

 

FACE PULLS

12, 10, 8, 6 reps

 

2 SETS EACH

Low Back Extensions: 10 reps Ab Wheels: 10 reps

 

INCLINE WALK

30-45 minutes

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LEVEL 3

FRONT SQUAT

Work up to a Max, No bands 1, 1, 1, 1, 1 reps

3 SET HIGH REP WARMUP PUMP

Band Pushdowns: 50 reps Cable Curls: 25 reps

5 SET THICKNESS

Cable Pushdowns: 20 reps, then 20 1/4 pumps Incline Dumbbell Curls: 8 reps per arms, 5-10 second twist, then 4 more reps

5 SETS

Rep Progression Dumbbell Curls (regular & hammer): 5-6 reps *1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

Wrist Curls: 12-15 reps

5 SET TRI-SET POLISH

Overhead Cable or Band Extensions: 20 reps Bench Dips: 30 reps

5 SET FINISHER

Ab Wheels: 20 reps Cable Crunches: 15 reps Low Back Extensions: 20 reps

WALKING LUNGES

400-800 meters

LEVEL 2

FRONT SQUAT

Work up to a Max 1, 1, 1, 1, 1 reps

2-3 SET HIGH REP WARMUP PUMP

Band Pushdowns: 40 reps Cable Curls: 20 reps

4 SET THICKNESS

Cable Pushdowns: 15 reps, then 15 1/4 pumps Incline Dumbbell Curls: 6 reps per arms, 5-10 second twist, then 4 more reps

4 SETS

Rep Progression Dumbbell Curls (regular & hammer): 4-5 reps *1-1, 2-2, 3-3, 4-4, 5-5 reps

Wrist Curls: 10-12 reps

4 SET TRI-SET POLISH

Overhead Cable or Band Extensions: 15 reps Bench Dips: 25 reps

4 SET FINISHER

Ab Wheels: 15 reps Cable Crunches: 10 reps Low Back Extensions: 15 reps

WALKING LUNGES

400-800 meters

LEVEL 1

2-3 SET HIGH REP WARMUP PUMP

Band Pushdowns: 30 reps Cable Curls: 15 reps

3 SET THICKNESS

Cable Pushdowns: 12 reps, then 12 1/4 pumps Incline Dumbbell Curls: 5 reps per arms, 5-10 second twist, then 4 more reps

3 SETS

Rep Progression Dumbbell Curls (regular & hammer): 4 reps *1-1, 2-2, 3-3, 4-4 reps

Wrist Curls: 10 reps

3 SET TRI-SET POLISH

Overhead Cable or Band Extensions: 12 reps Bench Dips: 20 reps

3 SET FINISHER

Ab Wheels: 12 reps Cable Crunches: 8 reps Low Back Extensions: 12 reps

INCLINE WALK

30-45 minutes