Day 01
Monday
CHEST & BACK & ARMZ
CHEST & BACK & ARMZ
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
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: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
FRONT SQUAT
1-count pause to a Max No bands this phase push straight weight each week on front squats
CONJUGATE DEADLIFT MAX
Week 1: 1 Thick Mat + reds
Week 2: Deficit 1 Thick Mat + reds
Week 3: Off the floor + reds
Week 4: Straight weight
5-7 SET SUPERSET
Wide Grip Pull-ups: To failure 1 Arm Pulldowns: 12-20 reps Banded Arrows: 20 reps
4 SET TRI-SET
Cable Pullovers: 30, 20, 10, 20 reps Cable 1-Arm Rows: 30, 20, 10, 20 reps Cable Shrugs: 30, 20, 10, 20 reps
28 METHOD BARBELL CURLS: 3 SETS
7 regular reps 7 super slow reps 7 half way down reps 7 half way up reps
Then:
Bicep Machine: 30 reps
LOW BACK & ABS: 4-5 SETS
Low Back Extensions: 10 reps Knee-ups: 10-20 reps
HIP CIRCLE
5 minutes back n forth
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
FRONT SQUAT
1-count pause to a Max No bands this phase push straight weight each week on front squats
CONJUGATE DEADLIFT MAX
Week 1: 1 Thick Mat
Week 2: Deficit 1 Thick Mat
Week 3: Off the floor
Week 4: Straight weight
5-6 SET SUPERSET
Wide Grip Pull-ups: To failure 1 Arm Pulldowns: 12-15 reps Banded Arrows: 15 reps
3-4 SET TRI-SET
Cable Pullovers: 25, 15, 8, 15 reps Cable 1-Arm Rows: 25, 15, 8, 15 reps Cable Shrugs: 25, 15, 8, 15 reps
28 METHOD BARBELL CURLS: 2-3 SETS
7 regular reps 7 super slow reps 7 half way down reps 7 half way up reps
Then:
Bicep Machine: 25 reps
LOW BACK & ABS: 4 SETS
Low Back Extensions: 8 reps Knee-ups: 10-15 reps
HIP CIRCLE
4 minutes back n forth
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
5 SET SUPERSET
Wide Grip Pull-ups: To failure 1 Arm Pulldowns: 10-12 reps Banded Arrows: 10-12 reps
3 SET TRI-SET
Cable Pullovers: 20, 10, 6, 12 reps Cable 1-Arm Rows: 20, 10, 6, 12 reps Cable Shrugs: 20, 10, 6, 12 reps
28 METHOD BARBELL CURLS: 2 SETS
7 regular reps 7 super slow reps 7 half way down reps 7 half way up reps
Then:
Bicep Machine: 20 reps
LOW BACK & ABS: 3 SETS
Low Back Extensions: 8 reps Knee-ups: 10 reps
HIP CIRCLE
3 minutes back n forth
Day 02
Tuesday
ALL THE CHEST
ALL THE CHEST
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
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: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
YOKED CITY WARMUP: 3-4 SETS
Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps
BENCH PRESS MAX WORK
Week 1: Against 1 orange micro band (Then 5x3 back down speed sets)
Week 2: Against 2 orange micro bands (Then 5x3 back down speed sets)
Week 3: Against 1 chain (Then 5x3 back down speed sets)
Week 4: Straight Weight (Then 5x3 back down speed sets)
HIGH REP PUMP WORK: 5 SETS
Dumbbell Incline Bench: 15 reps Dips: 15 reps Band Fly: 15 reps
4 SET TRI-SET
Regular Pushdowns: 20, 15, 12, 20 reps Overhead Pushdowns: 20, 15, 12, 20 reps Band Pushdowns: 30 reps
LOW BACK & ABS: 4-5 SETS
Low Back Extensions: 10 reps Knee-ups: 10-20 reps
HIP CIRCLE
5 minutes back n forth
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
YOKED CITY WARMUP: 3 SETS
Rotator Cuffs: 20 reps Push-ups: 20 reps
BENCH PRESS MAX WORK
Week 1: Close-grip Max (Then 5x3 back down speed sets)
Week 2: Close-grip Pause Max (Then 5x3 back down speed sets)
Week 3: Close-grip Triple Max (Then 5x3 back down speed sets)
Week 4: Straight Weight (Then 5x3 back down speed sets)
HIGH REP PUMP WORK: 4 SETS
Dumbbell Incline Bench: 12 reps Dips: 12 reps Band Fly: 12 reps
4 SET TRI-SET
Regular Pushdowns: 15, 12, 10, 15 reps Overhead Pushdowns: 15, 12, 10, 15 reps Band Pushdowns: 25 reps
LOW BACK & ABS: 4 SETS
Low Back Extensions: 8 reps Knee-ups: 10-15 reps
HIP CIRCLE
4 minutes back n forth
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minutes Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minutes ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
YOKED CITY WARMUP: 2-3 SETS
Rotator Cuffs: 15 reps Push-ups: 15 reps
BENCH PRESS MAX WORK
Week 1: Close-grip Max (Then 5x3 back down speed sets)
Week 2: Close-grip Pause Max (Then 5x3 back down speed sets)
Week 3: Close-grip Triple Max (Then 5x3 back down speed sets)
Week 4: Straight Weight (Then 5x3 back down speed sets)
HIGH REP PUMP WORK: 3-4 SETS
Dumbbell Incline Bench: 10 reps Dips: 10 reps Band Fly: 10 reps
4 SET TRI-SET
Regular Pushdowns: 12, 10, 8, 12 reps Overhead Pushdowns: 12, 10, 8, 12 reps Band Pushdowns: 20 reps
LOW BACK & ABS: 3 SETS
Low Back Extensions: 8 reps Knee-ups: 10-15 reps
HIP CIRCLE
3 minutes back n forth
Day 03
Wednesday
SQUAT DAY
SQUAT DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
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: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
BACK SQUAT 1 REP MAX
BAR WAVE
Week 1: Camber bar x 1 reps
Week 2: Bow Bar +1 red x 2 reps
Week 3: Bow Bar + 2 reds x 2 reps
Week 4: Bow Bar + 3 reds x 1 rep
SPLIT LEG SQUATS SUPERSET: 3 SETS
With weights: 5 reps Plyo reps: 5 reps
SINGLE LEG SUPERSET: 3 SETS
RDL: 8-12 reps Single Leg Box Squat: 5-12 reps
SINGLE LEG SUPERSET: 3 SETS
Performis Good Mornings: 8 reps Single Leg Calf Raise: 8 reps
WEIGHTED BACK EXTENSIONS
3 sets of 8 reps
STANDING LEG CURLS
100 reps each side
HEAVY SLED DRAGS
3 trips backwards
WEIGHTED KNEE-UPS
3 sets of 12-15 reps
HIP CIRCLE
5 minutes back n forth
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
BACK SQUAT 1 REP MAX
BAR WAVE
Week 1: Camber bar x 1 reps
Week 2: Bow Bar x 2 reps
Week 3: Bow Bar x 2 reps
Week 4: Bow Bar x 1 rep
SPLIT LEG SQUATS SUPERSET: 2-3 SETS
With weights: 4 reps Plyo reps: 4 reps
SINGLE LEG SUPERSET: 2-3 SETS
RDL: 8-10 reps Single Leg Box Squat: 5-10 reps
SINGLE LEG SUPERSET: 2-3 SETS
Performis Good Mornings: 6-8 reps Single Leg Calf Raise: 6-8 reps
WEIGHTED BACK EXTENSIONS
2-3 sets of 6-8 reps
STANDING LEG CURLS
90 reps each side
HEAVY SLED DRAGS
2-3 trips backwards
WEIGHTED KNEE-UPS
2-3 sets of 12 reps
HIP CIRCLE
4 minutes back n forth
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
SPLIT LEG SQUATS SUPERSET: 2 SETS
With weights: 4 reps Plyo reps: 4 reps
SINGLE LEG SUPERSET: 2 SETS
RDL: 8 reps Single Leg Box Squat: 5-8 reps
SINGLE LEG SUPERSET: 2 SETS
Performis Good Mornings: 6 reps Single Leg Calf Raise: 6 reps
WEIGHTED BACK EXTENSIONS
2-3 sets of 6 reps
STANDING LEG CURLS
80 reps each side
HEAVY SLED DRAGS
2 trips backwards
WEIGHTED KNEE-UPS
2 sets of 10 reps
HIP CIRCLE
3 minutes back n forth
Day 04
Thursday
SPEED DAY
SPEED DAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
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: 50 reps
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE
Week 1: 1 Red Week 2: 2 Reds Week 3: 3 Reds Week 4: 0 Bands
CONJUGATE CLEANS
To a Max
Week 1: 8 sets of 2 reps Week 2: Complex - floor & knee Week 3: 8 sets of 2 reps Week 4: 8 sets of 1 rep
CONJUGATE BOX JUMPS
To a Max
Week 1: 5 Rep Max with weights (20-24 inch)
Week 2: 3 Rep Max with weights (20-24 inch)
Week 3: 1 hurdle with 5 lbs., then drop weights load go
Week 4: Max Box Jump
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: 8 sets of 2 reps Week 2: Complex - floor & knee Week 3: 8 sets of 2 reps Week 4: 8 sets of 1 rep
CONJUGATE BOX JUMPS
To a Max
Week 1: 5 Rep Max with weights (20-24 inch)
Week 2: 3 Rep Max with weights (20-24 inch)
Week 3: 1 hurdle with 5 lbs., then drop weights load go
Week 4: Max Box Jump
JUMP ROPE
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds
CONJUGATE CLEANS
To a Max
Week 1: 8 sets of 2 reps Week 2: Complex - floor & knee Week 3: 8 sets of 2 reps Week 4: 8 sets of 1 rep
CONJUGATE BOX JUMPS
To a Max
Week 1: 5 Rep Max with light weights (20-24 inch)
Week 2: 3 Rep Max with light weights (20-24 inch)
Week 3: 1 hurdle with 5 lbs., then drop weights load go
Week 4: Max Box Jump
JUMP ROPE
3 minutes
Day 05
Friday
MAX PSI ARMZ FLEX FRIDAY
MAX PSI ARMZ FLEX FRIDAY
LEVEL 3
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
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: 50 reps
ABSOLUTE ARM MADNESS
6 Exercises, 5 Rounds
Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five: 30 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
WARMUP ISO GPP
Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute
HIP CIRCLE
5 minutes back n forth
JUMP ROPE
5 minutes
LEVEL 2
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps
ABSOLUTE ARM MADNESS
6 Exercises, 5 Rounds
Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 8 Reps Round Five: 25 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
WARMUP ISO GPP
Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1-2 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1-2 minutes ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds
HIP CIRCLE
4 minutes back n forth
JUMP ROPE
4 minutes
LEVEL 1
WARMUP GPP
**Alternate GPPs each day** **Change order each time**
Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps
ABSOLUTE ARM MADNESS
6 Exercises, 5 Rounds
Round One: 40 reps Round Two: 20 reps Round Three: 10 reps Round Four: 6 Reps Round Five: 20 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
WARMUP ISO GPP
Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 45 seconds
HIP CIRCLE
3 minutes back n forth
JUMP ROPE
3 minutes