LEVEL 3

Sled Drag or Deadmill: 5 minutes

Lunges: 3 minutes

Box Squats: 3 minutes

Low Back Extensions: 2 sets 25 reps

Ankle Weight Hamstrings: 50 reps each

 

WEEK 1

Conventional Deadlift Deficit: 5x3

WEEK 2

Pull-Ups: 5 sets - as many reps as possible (add weight if needed)

WEEK 3

Sumo Deadlift off mats: 5x3

WEEK 4

Chin-Ups: 5 sets - as many reps as possible (add weight if needed)

 

TIME FRAME TRAINING

WEEK 1

1 Arm Dumbbell Row: 50 reps each in 5 minutes

WEEK 2

Lat Pulldown: As many reps as possible in 5 minutes

WEEK 3

Seated Rows: 50 reps in 5 minutes

WEEK 4

Dumbbell Shrugs: As many reps as possible in 4 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Rear Delt Fly: 15 reps Face Pulls: 15 reps Band Arrows: 25 reps

 

CONDITIONING / ABS: 5 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 100 reps

 

LUNGE

400m weighted or 800m non weighted

 

LEVEL 2

Sled Drag or Deadmill: 3 minutes

Lunges: 3 minutes

Box Squats: 3 minutes

Low Back Extensions: 2 sets 20 reps

Ankle Weight Hamstrings: 35 reps

 

WEEK 1

RDL - 8x5

WEEK 2

Conventional Deadlift: 5, 5, 3, 3, 1

WEEK 3

Max Pull-ups: 5 minutes 

WEEK 4

Sumo Deadlift: 8, 5, 3, 3, 1

 

TIME FRAME TRAINING

WEEK 1

Pulldown: As many rounds & reps as possible in 5 minutes 

WEEK 2

Seated Row: As many rounds & reps as possible in 5 minutes

WEEK 3

Dumbbell Shrugs: 50 reps in 4 minutes

WEEK 4

1-Arm Dumbbell Rows: 50 reps each arm in 5 minutes 

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

WEEK 1 - 10 minutes WEEK 2 - 12 minutes WEEK 3 - 14 minutes WEEK 4 - 16 minutes

Rear Delt Fly: 12 reps Face Pulls: 15 reps Band Arrows: 25 reps

 

CONDITIONING / ABS: 4 ROUNDS

Ab Wheels: 15 Jump Rope: 1 minute

 

LUNGE

400m

 

LEVEL 1

Sled Drag or Deadmill: 2 minutes

Lunges: 2 minutes

Box Squats: 2 minutes

Low Back Extensions: 2 sets 12 reps

Ankle Weight Hamstrings: 30 reps

 

WEEK 1

RDL (Dumbell or Barbell): 5x8

WEEK 2

Kettlebell Swings: 4 sets 1 minute as many reps as possible

WEEK 3

Chin-ups: 5x8 (bodyweight, can add band if needed)

WEEK 4

Conventional Deadlift: 8, 5, 5, 3, 3

 

TIME FRAME TRAINING

WEEK 1

Dumbbell Rows: 12 regular/12 underhand/12 overhand in 6 minutes

WEEK 2

Seated Rows: 100 reps in 5 minutes

WEEK 3

Dumbbell RDL: 50 reps in 5 minutes

WEEK 4

2-Arm Dumbbell Rows: 100 reps in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

WEEK 1 - 10 minutes WEEK 2 - 12 minutes WEEK 3 - 14 minutes WEEK 4 - 16 minutes

Rear Delt Fly: 12 reps Face Pulls: 15 reps Band Arrows: 25 reps

 

CONDITIONING / ABS: 3 ROUNDS

Ab Wheels: 10 Jump Rope: 1 minute

LEVEL 3

Sled Drag or Deadmill: 5 minutes

Lunges: 5 minutes

Farmers Carry: 5 minutes

Box Squats: 5 minutes

Low Back Extensions: 2 sets 25 reps

Ankle Weight Hamstrings: 50 reps

 

UPPER BACK BAND WARMUP: 3X

Banded Arrows: 25 reps Banded Rotator Cuffs: 25 reps Banded Press: 25 reps

 

WEEK 1

Dumbbell Bench: 8x5

WEEK 2

Incline Dumbbell Bench: 8x5

WEEK 3

Dumbbell Floor Press: 5x12

WEEK 4

Flat Bamboo Bar: 5x10 (use bar with band dumbbell setup if needed)

 

TIME FRAME TRAINING

WEEK 1

Tricep Band Pushdowns: 100 reps in 5 minutes

WEEK 2

Chest Flyes: 50 reps in 5 minutes

WEEK 3

Bench Dips: 50 reps in 5 minutes

WEEK 4

Tricep Pushdown: As many reps as possible in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Band or Cable Fly: 12 reps

Dumbbell Skullcrushers: 12 reps

Dumbbell Floor Press: 12 reps

 

100 REP EXPLOSION

Lateral Raises: 100 reps

 

CONDITIONING/ABS: 5 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 100 reps

 

LUNGE

400m weighted or 800 non weighted 

 

LEVEL 2

Sled Drag or Deadmill: 3 minutes

Lunges: 3 minutes

Farmers Carry: 3 minutes

Box Squats: 3 minutes

Low Back Extensions: 2 sets 20 reps

Ankle Weight Hamstrings: 35 reps

 

UPPER BACK BAND WARMUP: 2X

Banded Arrows: 25 reps Banded Rotator Cuffs: 25 reps Banded Press: 25 reps

 

WEEK 1

Dumbbell Bench: 8x5

WEEK 2

Incline Dumbbell Bench: 8x5

WEEK 3

 Dumbbell Floor Press: 5x12

WEEK 4

Flat Bamboo Bar: 5x12 (use bar with band dumbbell setup if needed)

 

TIME FRAME TRAINING

WEEK 1

Tricep Band Pushdowns: 100 reps in 5 Minutes

WEEK 2

Chest Flyes: 50 reps in 5 minutes

WEEK 3

Bench Dips: 50 reps in 5 minutes

WEEK 4

Tricep Pushdown: As many reps as possible in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Band or Cable Fly: 12 reps Dumbbell Skullcrushers: 12 reps Dumbell Floor Press: 12 reps

 

100 REP EXPLOSION

Lateral Raises: 100 reps

 

CONDITIONING / ABS: 4 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 50 reps

 

LUNGE

400m

 

LEVEL 1

Sled Drag or Deadmill: 2 minutes

Lunges: 2 minutes

Farmers Carry: 2 minutes

 

UPPER BACK BAND WARMUP: 2X

Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 15 reps

 

WEEK 1

Push-ups: 100 reps 

WEEK 2

Incline Dumbbell Bench: 5x12

WEEK 3

Push-ups: 5 x AMRAP

WEEK 4

Dumbbell Bench Press: 15/12/10/8/5

 

TIME FRAME TRAINING

WEEK 1

Tricep Band Pushdowns: 100 reps in 5 minutes

WEEK 2

Chest Flyes: 50 reps in 5 minutes

WEEK 3

Bench Dips: 50 reps in 5 minutes

WEEK 4

Tricep Pushdown: As many reps as possible in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Band or Cable Fly: 12 reps Dumbbell Skullcrushers: 12 reps Dumbbell Floor Press: 12 reps

 

100 REP EXPLOSION

Lateral Raises: 100 reps 

 

CONDITIONING / ABS: 3 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 25 reps

LEVEL 3

Sled Drag or Deadmill: 5 minutes

Lunges: 3 minutes

Box Squats: 3 minutes

Low Back Extensions: 2 sets 25 reps

Ankle Weight Hamstrings: 50 reps each

 

WEEK 1

Front Squat: 3-count down to a 1 Rep Max

WEEK 2

Back Squat: 1-count pause to a 1 Rep Max 

WEEK 3

Rear Foot Elevated Split Squat: 5x8 each leg 3-count down 

WEEK 4

Front Squat: 3-count pause 1 Rep Max

 

TIME FRAME TRAINING

WEEK 1

Weighted Lunge: 50 reps in 5 minutes

WEEK 2

Weighted Low Box Jumps: 50 reps in 5 Minutes

WEEK 3

Banded Leg Curl: As many reps as possible in 4 minutes

WEEK 4

Low Box Jumps: As many reps as possible in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Plyo Lunge: 5 reps each leg Plyo Squat: 10 reps Box Jumps: 10 reps

 

100 REP EXPLOSION

Leg Extensions: 100 reps

 

CONDITIONING/ABS: 5 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 100 reps

 

LUNGE

400m weighted or 800 non weighted

 

LEVEL 2

Sled Drag or Deadmill: 3 minutes

Lunges: 3 minutes

Box Squats: 3 minutes

Low Back Extensions: 2 sets 15 reps

Ankle Weight Hamstrings: 50 reps

 

WEEK 1

Front Squat: 1-count pause to a 3 Rep Max

WEEK 2

Back Squat: 3-count pause to a 3 Rep Max 

WEEK 3

Rear Foot Elevated Split Squat: 5x5 each leg 3-count down 

WEEK 4

Front Squat 3-count pause 1 Rep Max

 

TIME FRAME TRAINING

WEEK 1

Heavy Banded Leg Curl: 100 reps in 5 minutes

WEEK 2

Dumbbell Lunge: 50 reps in 5 minutes

WEEK 3

Dumbbell RDL: 50 reps in 5 minutes 

WEEK 4

Dumbbell Step-ups: As many reps as possible in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Banded Leg Curl: 20 reps

Cable or Band Pull Through: 15 reps

Single Leg Glute Bridge: 15 reps each

 

100 REP EXPLOSION

Leg Extensions: 100 reps

 

CONDITIONING / ABS: 4 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 50 reps

 

LUNGE

400m

 

LEVEL 1

Sled Drag or Deadmill: 2 minutes

Lunges: 2 minutes

Box Squats: 2 minutes

Low Back Extensions: 2 sets 12 reps

Ankle Weight Hamstrings: 30 reps

 

WEEK 1

Dumbbell Goblet Squat: As many reps as possible in 4 minutes

WEEK 2

Dumbbell Goblet Box: As many reps as possible in 5 minutes

WEEK 3

Heels Elevated Goblet Squat: As many reps as possible in 4 minutes

WEEK 4

Rear Foot Elevated Split Squat: 4x8 each leg

 

TIME FRAME TRAINING

WEEK 1

Bodyweight Lunge: As many reps as possible in 5 minutes

WEEK 2

Dumbbell Lunge: 50 reps total in 5 minutes

WEEK 3

Dumbbell RDL: 50 reps in 5 minutes

WEEK 4

Dumbbell Goblet Squat: 50 reps in 5 minutes

 

AMRAP (AS MANY ROUND/REPS AS POSSIBLE)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Banded Leg Curls: 20 reps Cable or Band Pull Throughs: 15 reps Single Leg Glute Bridge: 15 reps each

 

100 REP EXPLOSION

Leg Extensions: 100 reps

 

CONDITIONING / ABS: 3 ROUNDS

Ab Wheels: 10 reps

Jump Rope: 25 reps

LEVEL 3

WARMUP

Choose your level 1/2/3 warm up

 

100 REP EXPLOSION

Barbell Curls: 100 reps

 

100 REP EXPLOSION

Dumbbell or Barbell Skullcrushers: 100 reps

 

4 SETS

Dumbbell Rep Progression Curls: 1-6 reps

 

4 SETS

Rep Progression Pushdowns: 1-6 reps

 

4 SETS

Cable Curls: 8 with 5-count lower on all reps

Overhead Tricep Extension: 12 reps with 5-count lower on all reps

 

OTHER GPP/CONDITIONING OPTIONS

Rucking

Front Rack Carry (regular/single Arm)

Overhead Carry (regular/single Arm)

Could be a place for Yoked City lol

Stairmaster 

Anything sandbag 

Bike intervals

Single leg work 

   

LEVEL 2

WARMUP

Choose your level 1/2/3 warm up

 

80 REP EXPLOSION

Barbell Curls: 80 reps

 

80 REP EXPLOSION

Dumbbell or Barbell Skullcrushers: 80 reps

 

3-4 SETS

Dumbbell Rep Progression Curls: 1-6 reps

 

3-4 SETS

Rep Progression Pushdowns: 1-5 reps

 

3-4 SETS

Cable Curls: 8 with 5-count lower on all reps

Overhead Tricep Extension: 12 reps with 5-count lower on all reps

 

OTHER GPP/CONDITIONING OPTIONS

Rucking

Front Rack Carry (regular/single Arm)

Overhead Carry (regular/single Arm)

Could be a place for Yoked City lol

Stairmaster

Anything sandbag

Bike intervals

Single leg work

   

LEVEL 1

WARMUP

Choose your level 1/2/3 warm up

 

60 REP EXPLOSION

Barbell Curls: 60 reps

 

60 REP EXPLOSION

Dumbbell or Barbell Skullcrushers: 60 reps

 

3 SETS

Dumbbell Rep Progression Curls: 1-5 reps

 

3 SETS

Rep Progression Pushdowns: 1-5 reps

 

3 SETS

Cable Curls: 8 with 5-count lower on all reps

Overhead Tricep Extension: 12 reps with 5-count lower on all reps

 

OTHER GPP/CONDITIONING OPTIONS

Rucking

Front Rack Carry (regular/single Arm)

Overhead Carry (regular/single Arm)

Could be a place for Yoked City lol

Stairmaster

Anything sandbag

Bike intervals

Single leg work