Day 01
Monday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
FRONT SQUAT
3-Count Pause to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off Floor + Orange Band Week 2: Off Floor + Red Band Week 3: Off Floor + Black Band Week 4: Off 2 Mats, No Bands
3-5 SET SUPERSET - NO REST
V-bar Pulldowns: 20-15-10-5-20 reps 1 Arm Rows: 20 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Pulldowns: 20-15-10-5-20 reps Chin-ups: 10 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Seated Rows: 20-15-10-5-20 reps Pull-ups: 5-10 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Cable Pullovers: 15 reps Cables Shrugs: 15 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
WALKING LUNGES
200 meters
LEVEL 2
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
FRONT SQUAT
3-Count Pause to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off Floor Week 2: Off Floor Week 3: Off Floor Week 4: Off 2 Mats
3-5 SET SUPERSET - NO REST
V-bar Pulldowns: 15-12-8-5-15 reps 1 Arm Rows: 15 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Pulldowns: 15-12-8-5-15 reps Chin-ups: 8 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Seated Rows: 15-12-8-5-15 reps Pull-ups: 5-8 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Cable Pullovers: 12 reps Cables Shrugs: 12 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
200 meters
LEVEL 1
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
3-5 SET SUPERSET - NO REST
V-bar Pulldowns: 12-10-8-5-12 reps 1 Arm Rows: 12 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Pulldowns: 12-10-8-5-12 reps Chin-ups: 6 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Seated Rows: 12-10-8-5-12 reps Pull-ups: 5-6 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Cable Pullovers: 10 reps Cables Shrugs: 10 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps
WALKING LUNGES
100 meters
Day 02
Tuesday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
FRONT SQUAT
5-Count Pause to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: 0 Bands
UPPER BACK WARMUP: 5 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
FLAT BENCH GERMAN VOLUME CLOSE GRIP
*Work weight all 10 sets
Week 1: 10 sets of 5 reps - Orange Bands Week 2: 10 sets of 3 reps - Red Bands Week 3: 10 sets of 1 rep - No Bands Week 4: Work up to a Max
Superset with 15-20 Banded Arrows
5 SET SUPERSET
Military Press: 8 reps Lateral Raises: 20 reps
5 SET SUPERSET
Cable Shrugs: 20 reps Cable Pullovers: 20 reps
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
WALKING LUNGES
200 meters
LEVEL 2
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
FRONT SQUAT
5-Count Pause to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 4 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
FLAT BENCH GERMAN VOLUME CLOSE GRIP
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: Work up to a Max
Superset with 15 Banded Arrows
4 SET SUPERSET
Military Press: 8 reps Lateral Raises: 15-20 reps
4 SET SUPERSET
Cable Shrugs: 15-20 reps Cable Pullovers: 15-20 reps
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
100-200 meters
LEVEL 1
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
UPPER BACK WARMUP: 3-4 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps
FLAT BENCH GERMAN VOLUME CLOSE GRIP
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: Work up to a Max
Superset with 10-15 Banded Arrows
3-4 SET SUPERSET
Military Press: 6-8 reps Lateral Raises: 12-15 reps
3 SET SUPERSET
Cable Shrugs: 12-15 reps Cable Pullovers: 12-15 reps
ABS: 3 SETS
Straight Leg Lifts: 10-12 reps Knee-ups: 10-12 reps
WALKING LUNGES
100 meters
Day 03
Wednesday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 2-Count Pause Week 2: Straight Bar, 2-Count Pause Week 3: Straight Bar, 2- Count Pause Week 4: Regular Bar, 2-Count Pause
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: 0 Bands
5 SET SUPERSET
Heels-up Goblet Squat (light): 15 reps High Rep Stiff Leg Deadlifts: 15 reps Single Leg Squats: 10 reps (add dumbbell if needed)
5 SET SUPERSET
Split Leg Squats: 15 rep Low Back Extensions: 15 reps weighted
WEIGHTED LUNGES
5 minutes continuous 8-20 lb dumbbells
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
LEVEL 2
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 2-Count Pause Week 2: Straight Bar, 2-Count Pause Week 3: Straight Bar, 2- Count Pause Week 4: Regular Bar, 2-Count Pause
4 SET SUPERSET
Heels-up Goblet Squat (light): 12 reps High Rep Stiff Leg Deadlifts: 12 reps Single Leg Squats: 8 reps (add dumbbell if needed)
4 SET SUPERSET
Split Leg Squats: 12 rep Low Back Extensions: 12 reps weighted
WEIGHTED LUNGES
4 minutes continuous 8-20 lb dumbbells
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
LEVEL 1
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
3-4 SET SUPERSET
Heels-up Goblet Squat (light): 10 reps High Rep Stiff Leg Deadlifts: 10 reps Single Leg Squats: 6-8 reps (add dumbbell if needed)
3-4 SET SUPERSET
Split Leg Squats: 10 rep Low Back Extensions: 10 reps weighted
WEIGHTED LUNGES
3 minutes continuous 8-20 lb dumbbells
ABS: 3 SETS
Straight Leg Lifts: 10-12 reps Knee-ups: 10-12 reps
Day 04
Thursday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: 1 Red Band Week 2: 1 Red + 1 Orange Band Week 3: 2 Red Bands Week 4: 0 Bands
CONJUGATE CLEANS
To a Max
Week 1: 1 Clean from Floor + 1 Front Squat Week 2: Hang Power Clean: 8x2 for speed Week 3: 1 Clean from Floor + 1 Hang Clean Week 4: Max From the Floor
CONJUGATE BOX JUMPS
To a Max
Week 1: 1 Step Max Week 2: Standing Max with 8-lb. Dumbbells Week 3: Running Max Week 4: 5x5 weighted on 20-inch
ABS: 3-5 SETS
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
LEVEL 2
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
FRONT SQUAT
7 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: 1 Clean from Floor + 1 Front Squat Week 2: Hang Power Clean: 8x2 for speed Week 3: 1 Clean from Floor + 1 Hang Clean Week 4: Max From the Floor
CONJUGATE BOX JUMPS
To a Max
Week 1: 1 Step Max Week 2: Standing Max with 8-lb. Dumbbells Week 3: Running Max Week 4: 5x5 weighted on 20-inch
ABS: 3-4 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
LEVEL 1
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
CONJUGATE CLEANS
To a Max
Week 1: 1 Clean from Floor + 1 Front Squat Week 2: Hang Power Clean: 8x2 for speed Week 3: 1 Clean from Floor + 1 Hang Clean Week 4: Max From the Floor
CONJUGATE BOX JUMPS
To a Max
Week 1: 1 Step Max Week 2: Standing Max with 8-lb. Dumbbells Week 3: Running Max Week 4: 5x5 weighted on 20-inch
ABS: 3 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps
Day 05
Friday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box or Slant Squats: 2 minutes Ankle Weight Hamstrings: 2 minutes each leg Hip Circle side to side: 1 minute each side rotation bands
ABSOLUTE ARM MADNESS
6 Exercises, 4 Rounds Round One: 30 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Back Extensions (25 lbs): 20 reps
LEVEL 2
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
ABSOLUTE ARM MADNESS
6 Exercises, 4 Rounds Round One: 25 reps Round Two: 25 reps Round Three: 15 reps Round Four: 10 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Back Extensions (25 lbs): 15 reps
LEVEL 1
WARMUP GPP
2 minutes each
Backwards Sled Drag 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box or Slant Squats: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each leg Hip Circle side to side: 45 seconds each side rotation bands
ABSOLUTE ARM MADNESS
6 Exercises, 4 Rounds Round One: 20 reps Round Two: 20 reps Round Three: 12 reps Round Four: 10 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
ABS: 3 SETS
Straight Leg Lifts: 10 reps Back Extensions (25 lbs): 10 reps