Day 01
Monday
CHAMPIONSHIP BACK WORKOUT
CHAMPIONSHIP BACK WORKOUT
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
Week 1: No Pause, 1 Red Band Week 2: No Pause, 1 Red + 1 Orange Bands Week 3: No Pause, 2 Red Bands Week 4: No Pause, No Bands
DEADLIFT MAT PULLS
Week 1: 4 Mat Pull Week 2: 3 Mat Pull Week 3: 2 Mat Pull Week 4: No Mats
5-6 SET SUPERSET
Pull-ups: To failure
One Arm Dumbbell Rows
Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5 Week 4: 20, 20, 20, 20, 20
5-6 SET SUPERSET
Chin-ups: To failure
T-Bar Rows (top handle)
Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5 Week 4: 20, 20, 20, 20, 20
5-6 SET SUPERSET
V-bar Pull-ups: To failure
Straight Bar Seated Rows
Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5 Week 4: 20, 20, 20, 20, 20
4 SET SUPERSET
Weighted Crunches: 20 reps Knee-ups: 20 reps
HIP CIRCLE
Side to Side for 5 minutes
LEVEL 2
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
Week 1: 5-second pause to a max Week 2: 3-second pause to a max Week 3: 1-second pause to a max Week 4: No Pause, No Bands
DEADLIFT MAT PULLS
Week 1: 4 Mat Pull Week 2: 3 Mat Pull Week 3: 2 Mat Pull Week 4: No Mats
5-6 SET SUPERSET
Pull-ups: To failure
One Arm Dumbbell Rows
Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5 Week 4: 15, 15, 15, 15, 15
5-6 SET SUPERSET
Chin-ups: To failure
T-Bar Rows (top handle)
Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5 Week 4: 15, 15, 15, 15, 15
5-6 SET SUPERSET
V-bar Pull-ups: To failure
Straight Bar Seated Rows
Week 1: 15, 12, 10, 5, 15 Week 2: 15, 12, 10, 5, 5, 15 Week 3: 15, 12, 10, 5, 5, 5 Week 4: 15, 15, 15, 15, 15
3-4 SET SUPERSET
Weighted Crunches: 15 reps Knee-ups: 15 reps
HIP CIRCLE
Side to Side for 4 minutes
LEVEL 1
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
5-6 SET SUPERSET
Pull-ups: To failure
One Arm Dumbbell Rows
Week 1: 12, 10, 8, 5, 15 Week 2: 12, 10, 8, 5, 5, 15 Week 3: 12, 10, 8, 5, 5, 5 Week 4: 12, 12, 12, 12, 12
5-6 SET SUPERSET
Chin-ups: To failure
T-Bar Rows (top handle)
Week 1: 12, 10, 8, 5, 15 Week 2: 12, 10, 8, 5, 5, 15 Week 3: 12, 10, 8, 5, 5, 5 Week 4: 12, 12, 12, 12, 12
5-6 SET SUPERSET
V-bar Pull-ups: To failure
Straight Bar Seated Rows
Week 1: 12, 10, 8, 5, 15 Week 2: 12, 10, 8, 5, 5, 15 Week 3: 12, 10, 8, 5, 5, 5 Week 4: 12, 12, 12, 12, 12
3 SET SUPERSET
Weighted Crunches: 12 reps Knee-ups: 12 reps
HIP CIRCLE
Side to Side for 3 minutes
Day 02
Tuesday
HOF CHEST WORKOUT
HOF CHEST WORKOUT
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
YOKED CITY WARMUP: 4 SETS
Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps
INCLINE DUMBBELL OR BARBELL BENCH PRESS
Medium grip
Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5, 20 Week 4: 20, 20, 20, 20, 20
Superset with Banded Rotator Cuffs for 30 reps
FLAT BARBELL OR BARBELL BENCH PRESS
Medium grip
Week 1: 20, 15, 10, 5, 20 Week 2: 20, 15, 10, 5, 5, 20 Week 3: 20, 15, 10, 5, 5, 5, 20 Week 4: 20, 20, 20, 20, 20
Superset with Banded Arrows for 30 reps
DIPS & PUSH-UPS
Dips: 75 reps Push-ups: 75 reps
*Break up however you want
LOW BACK & ABS: 4-5 SETS
Low Back Extensions: 10 reps Knee-ups: 10-20 reps
MONSTER WALKS
5 minutes back n forth
LEVEL 2
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
YOKED CITY WARMUP: 3-4 SETS
Rotator Cuffs: 15-20 reps Push-ups: 15-20 reps
INCLINE DUMBBELL OR BARBELL BENCH PRESS
Medium grip
Week 1: 15, 12, 8, 5, 15 Week 2: 15, 10, 8, 5, 5, 15 Week 3: 15, 12, 8, 5, 5, 5, 15 Week 4: 15, 15, 15, 15, 15
Superset with Banded Rotator Cuffs for 25 reps
FLAT BARBELL OR BARBELL BENCH PRESS
Medium grip
Week 1: 15, 12, 8, 5, 15 Week 2: 15, 10, 8, 5, 5, 15 Week 3: 15, 12, 8, 5, 5, 5, 15 Week 4: 15, 15, 15, 15, 15
Superset with Banded Arrows for 25 reps
DIPS & PUSH-UPS
Dips: 60 reps Push-ups: 60 reps
*Break up however you want
LOW BACK & ABS: 4 SETS
Low Back Extensions: 8-10 reps Knee-ups: 10-15 reps
MONSTER WALKS
4 minutes back n forth
LEVEL 1
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
YOKED CITY WARMUP: 3 SETS
Rotator Cuffs: 12-15 reps Push-ups: 12-15 reps
INCLINE DUMBBELL OR BARBELL BENCH PRESS
Medium grip
Week 1: 12, 10, 8, 5, 12 Week 2: 12, 8, 6, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5, 12 Week 4: 12, 12, 12, 12, 12
Superset with Banded Rotator Cuffs for 20 reps
FLAT BARBELL OR BARBELL BENCH PRESS
Medium grip
Week 1: 12, 10, 8, 5, 12 Week 2: 12, 8, 6, 5, 5, 12 Week 3: 12, 10, 8, 5, 5, 5, 12 Week 4: 12, 12, 12, 12, 12
Superset with Banded Arrows for 20 reps
DIPS & PUSH-UPS
Dips: 45 reps Push-ups: 45 reps
*Break up however you want
LOW BACK & ABS: 3 SETS
Low Back Extensions: 6-8 reps Knee-ups: 10 reps
MONSTER WALKS
3 minutes back n forth
Day 03
Wednesday
LEGS FEED THE WOLF
LEGS FEED THE WOLF
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
BACK SQUAT
Work up to a 1 Rep Max (Ex. 5, 5, 5, 3, 3, 3, 1, 1, 1)
BAND WAVE Week 1: No Pause, 1 Red Band Week 2: No Pause, 1 Red + 1 Orange Band Week 3: No Pause, 2 Red Bands Week 4: No Pause, No Bands
5 SET SINGLE LEG SUPERSET
Heavy Split Squats: 8 reps Single Leg Weighted Squats: 8 reps
3-4 SET SUPERSET
Leg Extensions: 30 reps Sissy Squats: 20 reps
ANKLE WEIGHT HAMSTRINGS
1 set of 100 reps
HEAVY SLED DRAGS
2 sets of up & back
WALKING LUNGES
5 minutes holding 12-15 lbs
LEVEL 2
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
BACK SQUAT
Work up to a 1 Rep Max (Ex. 5, 5, 5, 3, 3, 3, 1, 1, 1)
4 SET SINGLE LEG SUPERSET
Heavy Split Squats: 6-8 reps Single Leg Weighted Squats: 6-8 reps
3-4 SET SUPERSET
Leg Extensions: 25 reps Sissy Squats: 15 reps
ANKLE WEIGHT HAMSTRINGS
1 set of 80 reps
HEAVY SLED DRAGS
2 sets of up & back
WALKING LUNGES
4 minutes holding 12-15 lbs
LEVEL 1
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
3 SET SINGLE LEG SUPERSET
Heavy Split Squats: 6-8 reps Single Leg Weighted Squats: 6-8 reps
3 SET SUPERSET
Leg Extensions: 20 reps Sissy Squats: 12 reps
ANKLE WEIGHT HAMSTRINGS
1 set of 60 reps
HEAVY SLED DRAGS
2 sets of up & back
WALKING LUNGES
3 minutes holding 12-15 lbs
Day 04
Thursday
FEED THE BEAST SPEED
FEED THE BEAST SPEED
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: No Pause, 1 Red Band Week 2: No Pause, 1 Red + 1 Orange Band Week 3: No Pause, 2 Red Bands Week 4: No Pause, No Bands
CONJUGATE CLEANS
All to a 1 Rep Max
Week 1: Clean & Front Squat Week 2: Clean from Hang & Front Squat Week 3: Against red bands for 8x2 Week 4: No bands for 8x2
CONJUGATE BOX JUMPS
All to a 1 Rep Max
Week 1: No step with 5 lb per hand Week 2: No step with 8 lb per hand Week 3: No step to a max Week 4: Running start to a max
TIBIALIS
5 minutes with ankle weights
LEVEL 2
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
All to a 1 Rep Max
Week 1: Clean & Front Squat Week 2: Clean from Hang & Front Squat Week 3: Use lighter weight for speed for 8x2 Week 4: Use lighter weight for speed for 8x2
CONJUGATE BOX JUMPS
All to a 1 Rep Max
Week 1: No step with 5 lb per hand Week 2: No step with 8 lb per hand Week 3: No step to a max Week 4: Running start to a max
TIBIALIS
4 minutes with ankle weights
LEVEL 1
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
CONJUGATE CLEANS
All to a 1 Rep Max
Week 1: Clean & Front Squat Week 2: Clean from Hang & Front Squat Week 3: Use lighter weight for speed for 8x2 Week 4: Use lighter weight for speed for 8x2
CONJUGATE BOX JUMPS
All to a 1 Rep Max
Week 1: No step with 5 lb per hand Week 2: No step with 8 lb per hand Week 3: No step to a max Week 4: Running start to a max
TIBIALIS
3 minutes with ankle weights
Day 05
Friday
ARM HUGUNDO
ARM HUGUNDO
LEVEL 3
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
ARM HUGUNDO 3 ROUND KILLA
8 Exercises, 3 Rounds
Round One: 30 reps Round Two: 20 reps Round Three: 30 reps
Hammer Curls Incline Dumbbell Curls Preacher Curl Machine Cable Curls Bench Dips Band Pushdowns Barbell Skulls Overhead Rope, V-bar or Dumbbell Extensions
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
LEVEL 2
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
ARM HUGUNDO 3 ROUND KILLA
8 Exercises, 3 Rounds
Round One: 25 reps Round Two: 15 reps Round Three: 25 reps
Hammer Curls Incline Dumbbell Curls Preacher Curl Machine Cable Curls Bench Dips Band Pushdowns Barbell Skulls Overhead Rope, V-bar or Dumbbell Extensions
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
LEVEL 1
WARMUP GPP: 2 MINUTES EACH
Merge of both: Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 1 minute each Single Arm ISO Carry: 2 minutes
ARM HUGUNDO 3 ROUND KILLA
8 Exercises, 3 Rounds
Round One: 20 reps Round Two: 10 reps Round Three: 20 reps
Hammer Curls Incline Dumbbell Curls Preacher Curl Machine Cable Curls Bench Dips Band Pushdowns Barbell Skulls Overhead Rope, V-bar or Dumbbell Extensions
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps