LEVEL 3

WARMUP: GPP

Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes Lunges: 3 minutes

 

FRONT SQUAT

1- count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 0 bands Week 2: 1 black or 2 Reds Week 3: 2 black or 3 Reds Week 4: 3 black or 4 Reds

 

CONJUGATE DEADLIFT MAX

Work Conventional if you pull a lot of sumo

Week 1: Deadlift Sumo or Conventional off the floor

Week 2: 4 Mat Pull

Week 3: 2 Mat Deficit Deadlift – against a red

Week 4: 2 Mat Pull

 

HIGH REP WARMUP SUPERSET: 5 SETS

Wide Grip Pulldowns: 20 reps Cable Face Pulls with Bar: 20 reps

 

3-5 SET SUPERSET (HEAVY & LIGHT)

Seated Rows or T-Bar Rows: 5-8 reps Cable Pullovers: 25 reps

 

3-5 SET SUPERSET

Under-Grip Pulldowns: 12-15 reps Band Arrows: 25 reps

 

3-5 SET SUPERSET

1 -Arm Rows: 8-12 reps Dumbbell Pullovers: 15-20 reps

 

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes Lunges: 2-3 minutes

 

FRONT SQUAT

1- count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

Work Conventional if you pull a lot of sumo

Week 1: Deadlift Sumo or Conventional off the floor

Week 2: 4 Mat Pull

Week 3: 2 Mat Deficit Deadlift

Week 4: 2 Mat Pull

 

HIGH REP WARMUP SUPERSET: 4-5 SETS

Wide Grip Pulldowns: 15-20 reps Cable Face Pulls with Bar: 15-20 reps

 

3-4 SET SUPERSET (HEAVY & LIGHT)

Seated Rows or T-Bar Rows: 5-7 reps Cable Pullovers: 20 reps

 

3-4 SET SUPERSET

Under-Grip Pulldowns: 12 reps Band Arrows: 20 reps

 

3-4 SET SUPERSET

1 -Arm Rows: 8-10 reps Dumbbell Pullovers: 15 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

   

LEVEL 1

WARMUP: GPP

Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes Lunges: 2 minutes

 

HIGH REP WARMUP SUPERSET: 3 SETS

Wide Grip Pulldowns: 15 reps Cable Face Pulls with Bar: 15 reps

 

3- SET SUPERSET (HEAVY & LIGHT)

Seated Rows or T-Bar Rows: 5 reps Cable Pullovers: 15 reps

 

3 SET SUPERSET

Under-Grip Pulldowns: 10 reps Band Arrows: 15 reps

 

3 SET SUPERSET

1 -Arm Rows: 8 reps Dumbbell Pullovers: 12 reps

 

BRICK CITY ABZ: 2 SET SUPERSET

Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes Lunges: 3 minutes

 

FRONT SQUAT

2- count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 0 bands Week 2: 1 black or 2 Reds Week 3: 2 black or 3 Reds Week 4: 3 black or 4 Reds

 

WENNING WARMUP TRI-SET: 2-4 SETS

Dumbbell Bench: 20 reps Pulldowns: 20 reps Pushdowns: 20 reps

 

#4AMCREW BENCH BLOCK

Week 1: 4-board 4 chains Week 2: 3-board 3 chains Week 3: 2-board 2 chains Week 4: 1 -board no chains 3, 3, 3, 1, 1, 1 reps ALL WEEKS

 

NO BOARD, NO CHAINS?

Week 1: 3 count pause in the middle then touch n go Week 2: 3 count pause at the bottom Week 3: 2 stop pause Week 4: 1 count pause at the bottom

3, 3, 3, 1, 1, 1 reps ALL WEEKS

HEAVY SKULLCRUSHERS

Add bands & use straight bar or EZ bar Use 3 reps till you can only get one

Week 1 - Max to the chin Week 2 - Max to the nose Week 3 - Max to the forehead Week 4 - Football bar rollback max

 

3-5 SET SUPERSET

Dips: bodyweight max OR add weight: 8-10 reps

Cable, Barbell or Dumbbell Shrugs: 12-20 reps

 

3-8 SET SUPERSET

Dumbbell Rollbacks: 8 reps Heavy Pushdowns: 20 reps

 

5 SET SUPERSET

Push-ups: 20 reps Rotator Cuffs: 30 reps

 

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes Lunges: 2-3 minutes

 

FRONT SQUAT

2- count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

WENNING WARMUP TRI-SET: 2-3 SETS

Dumbbell Bench: 15-20 reps Pulldowns: 15-20 reps Pushdowns: 15-20 reps

 

#4AMCREW BENCH BLOCK

Week 1: 4-board 4 chains Week 2: 3-board 3 chains Week 3: 2-board 2 chains Week 4: 1 -board no chains 3, 3, 3, 1, 1, 1 reps ALL WEEKS

 

NO BOARD, NO CHAINS?

Week 1: 3 count pause in the middle then touch n go Week 2: 3 count pause at the bottom Week 3: 2 stop pause Week 4: 1 count pause at the bottom

3, 3, 3, 1, 1, 1 reps ALL WEEKS

HEAVY SKULLCRUSHERS

Add bands & use straight bar or EZ bar Use 3 reps till you can only get one

Week 1 - Max to the chin Week 2 - Max to the nose Week 3 - Max to the forehead Week 4 - Football bar rollback max

 

3-4 SET SUPERSET

Dips: bodyweight max OR add weight: 6-8 reps

Cable, Barbell or Dumbbell Shrugs: 12-15 reps

 

3-6 SET SUPERSET

Dumbbell Rollbacks: 6-8 reps Heavy Pushdowns: 15-20 reps

 

4-5 SET SUPERSET

Push-ups: 15-20 reps Rotator Cuffs: 25 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

   

LEVEL 1

WARMUP: GPP

Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes Lunges: 2 minutes

 

WENNING WARMUP TRI-SET: 2 SETS

Dumbbell Bench: 15 reps Pulldowns: 15 reps Pushdowns: 15 reps

BENCH PRESS

Week 1: 3 count pause in the middle then touch n go Week 2: 3 count pause at the bottom Week 3: 2 stop pause Week 4: 1 count pause at the bottom

3, 3, 3, 1, 1, 1 reps ALL WEEKS

HEAVY SKULLCRUSHERS

Add bands & use straight bar or EZ bar Use 3 reps till you can only get one

Week 1 - Max to the chin Week 2 - Max to the nose Week 3 - Max to the forehead Week 4 - Rollback max

 

3 SET SUPERSET

Dips: bodyweight max OR add weight: 6 reps

Cable, Barbell or Dumbbell Shrugs: 10-12 reps

 

3-4 SET SUPERSET

Dumbbell Rollbacks: 6 reps Heavy Pushdowns: 15 reps

 

3-4 SET SUPERSET

Push-ups: 15 reps Rotator Cuffs: 20 reps

 

BRICK CITY ABZ: 2 SET SUPERSET

Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes

 

BACK SQUAT MAX EFFORT WORK

1 rep max

Week 1: Straight Weight - no pause no bands

Week 2: Safety Bar - 1 black band

Week 3: Safety Bar - 2 black bands

Week 4: Regular Bar - 3 black bands

 

HEAVY BACK EXTENSIONS

5 sets of 5-10 reps Add a 45lbs each set if possible

 

4 SETS EACH

Ankle Weight Single Leg Hamstrings: 20 reps Roman Chain Abs: 25-50 reps Straight Leg Lifts: 15 reps with ankle weights

 

If you need more:

4 SETS EACH

Leg Extensions: 25 reps 45 Degree Back Extensions: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes

 

BACK SQUAT MAX EFFORT WORK

1 rep max

Week 1: Straight Weight - no pause no bands

Week 2: Safety Bar (or regular bar)

Week 3: Safety Bar (or regular)

Week 4: Regular Bar

 

HEAVY BACK EXTENSIONS

4-5 sets of 5-8 reps Add weight each set if possible

 

3-4 SETS EACH

Ankle Weight Single Leg Hamstrings: 15-20 reps Roman Chain Abs: 25-40 reps Straight Leg Lifts: 8-10 reps with ankle weights

 

If you need more:

3-4 SETS EACH

Leg Extensions: 20 reps 45 Degree Back Extensions: 15-20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes

 

HEAVY BACK EXTENSIONS

3-4 sets of 5-7 reps Add weight each set if possible

 

3 SETS EACH

Ankle Weight Single Leg Hamstrings: 15 reps Roman Chain Abs: 20-25 reps Straight Leg Lifts: 6-8 reps with ankle weights

 

If you need more:

3 SETS EACH

Leg Extensions: 15 reps 45 Degree Back Extensions: 15 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes

 

FRONT SQUAT

No pause, against bands to a Max

 

WENNING WARMUP TRI-SET: 2-4 SETS

Incline Dumbbell Bench: 20 reps Undergrip Pull-downs: 20 reps Rope Pushdowns: 20 reps

 

SPEED BENCH WORK

Keep rest low

8 sets of 2 reps Roughy 30% of your max bench

Add bands or chains if you have access to them. 1 red or 2 chains

 

SUPERSET #1 INCLINE BENCH PRESS MAX WORK

6 Rep Max

Week 1: 3 count pause 1/2 down then touch n go

Week 2: 2 stop pause

Week 3: 2 count pause at bottom

Week 4: Touch n go

*After every set do a set of 15-20 Wide-grip Pulldowns or Rows and a set of 20 Rotator Cuff Raises

 

SUPERSET #2: 5 SETS

Floor Press: 5-15 reps Seated Rows: 20 reps Rotator Cuff Raises: 20 reps

 

If you need more:

 

3-5 SET SUPERSET

Dumbbell Pullovers: 5-20 reps Dips: 5-20 reps

 

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes

 

FRONT SQUAT

No pause to a Max

 

WENNING WARMUP TRI-SET: 2-3 SETS

Incline Dumbbell Bench: 15 reps Undergrip Pull-downs: 15 reps Rope Pushdowns: 15 reps

 

SPEED BENCH WORK

Keep rest low

8 sets of 2 reps Roughy 30% of your max bench

 

SUPERSET #1 INCLINE BENCH PRESS MAX WORK

6 Rep Max

Week 1: 3 count pause 1/2 down then touch n go

Week 2: 2 stop pause

Week 3: 2 count pause at bottom

Week 4: Touch n go

*After every set do a set of 15 Wide-grip Pulldowns or Rows and a set of 15-20 Rotator Cuff Raises

 

SUPERSET #2: 4-5 SETS

Floor Press: 5-10 reps Seated Rows: 15 reps Rotator Cuff Raises: 15 reps

 

If you need more:

 

3-4 SET SUPERSET

Dumbbell Pullovers: 5-15 reps Dips: 5-15 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

   

LEVEL 1

WARMUP: GPP

Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes

 

WENNING WARMUP TRI-SET: 2 SETS

Incline Dumbbell Bench: 10 reps Undergrip Pull-downs: 10 reps Rope Pushdowns: 10 reps

 

SPEED BENCH WORK

Keep rest low

6 sets of 2 reps Roughy 30% of your max bench

 

SUPERSET #1 INCLINE BENCH PRESS MAX WORK

6 Rep Max

Week 1: 3 count pause 1/2 down then touch n go

Week 2: 2 stop pause

Week 3: 2 count pause at bottom

Week 4: Touch n go

*After every set do a set of 10-15 Wide-grip Pulldowns or Rows and a set of 10-15 Rotator Cuff Raises

 

SUPERSET #2: 3-4 SETS

Floor Press: 5-7 reps Seated Rows: 10 reps Rotator Cuff Raises: 10-15 reps

 

If you need more:

 

3 SET SUPERSET

Dumbbell Pullovers: 5-10 reps Dips: 5-10 reps

 

BRICK CITY ABZ: 2 SET SUPERSET

Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps

 

WALKING LUNGES

400 meters

LEVEL 3

WARMUP: GPP

Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes

 

FRONT SQUAT

Freestyle to a Max 1, 1, 1, 1, 1 reps

 

BICEP PUMPARAMA: 5 SETS

Rep Progression Curls - Regular & Hammer: 5 reps 1-1 2-2 3-3 4-4 5-5

Incline Winding Curls: 15-20 reps

Cable Curls: 30 reps

 

TRICEP PUMPARAMA: 5 SETS

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

Skulls to the Chin: 20 reps

Overhead Cable Extensions: 30 reps

 

DELT PUMARAMA: 5 SETS

Arnold Press Drop Set: 20/10 reps

Cable Laterals: 20 reps

Arrows: 30 reps

 

If you still want more:

 

3 SET SUPERSET

Bench Dips: 20 reps Preacher Curls: 20 reps Cable Shrugs: 20 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps Knee-ups: 20 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: GPP

Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes

 

FRONT SQUAT

Freestyle to a Max 1, 1, 1, 1, 1 reps

 

BICEP PUMPARAMA: 4-5 SETS

Rep Progression Curls - Regular & Hammer: 4 reps 1-1 2-2 3-3 4-4

Incline Winding Curls: 15 reps

Cable Curls: 20-25 reps

 

TRICEP PUMPARAMA: 4-5 SETS

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

Skulls to the Chin: 15 reps

Overhead Cable Extensions: 20-25 reps

 

DELT PUMARAMA: 4-5 SETS

Arnold Press Drop Set: 18/8 reps

Cable Laterals: 15-20 reps

Arrows: 20-25 reps

 

If you still want more:

 

2-3 SET SUPERSET

Bench Dips: 15-20 reps Preacher Curls: 15-20 reps Cable Shrugs: 15-20 reps

 

ABS: 3-4 SETS

Straight Leg Lifts: 15 reps Knee-ups: 15 reps

 

WALKING LUNGES

400-800 meters

   

LEVEL 1

WARMUP: GPP

Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes

 

BICEP PUMPARAMA: 3-4 SETS

Rep Progression Curls - Regular & Hammer: 3-4 reps 1-1 2-2 3-3 4-4

Incline Winding Curls: 10-15 reps

Cable Curls: 15-20 reps

 

TRICEP PUMPARAMA: 3-4 SETS

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

Skulls to the Chin: 10 reps

Overhead Cable Extensions: 15-20 reps

 

DELT PUMARAMA: 3-4 SETS

Arnold Press Drop Set: 16/6 reps

Cable Laterals: 10-15 reps

Arrows: 15-20 reps

 

If you still want more:

 

2 SET SUPERSET

Bench Dips: 15 reps Preacher Curls: 15 reps Cable Shrugs: 15 reps

 

ABS: 3 SETS

Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps

 

WALKING LUNGES

400 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters