Day 01
Monday
LEVEL 3
WARMUP: GPP
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
1-Count Pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Deficit Off Thick Mat + Orange Band Week 2: Deficit Off Thick Mat + Red Band Week 3: Deficit Off Thick Mat + Black Band Week 4: Off Floor or Weights on 1 Thick Mat
PULL-UPS: 10 MINUTES
5-10 reps per minute for 10 minutes total
3-5 SETS - NO REST
Pulldowns: 25, 15, 10, 5, 3, 20 reps Dumbbell 1-Arm Rows (heavy): 10 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 25, 15, 10, 5, 3, 20 reps T-bar or Chest-supported Rows (heavy): 10 reps
*Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
LEVEL 2
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
1-Count Pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Deficit Off Thick Mat Week 2: Deficit Off Thick Mat Week 3: Deficit Off Thick Mat Week 4: Off Floor or Weights on 1 Thick Mat
PULL-UPS: 9 MINUTES
5-10 reps per minute for 9 minutes total
3-5 SETS - NO REST
Pulldowns: 20, 12, 8, 5, 3, 15 reps Dumbbell 1-Arm Rows (heavy): 8 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 20, 12, 8, 5, 3, 15 reps T-bar or Chest-supported Rows (heavy): 8 reps
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
LEVEL 1
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
PULL-UPS: 8 MINUTES
5-10 reps per minute for 8 minutes total
3-5 SETS - NO REST
Pulldowns: 15, 12, 8, 5, 3, 12 reps Dumbbell 1-Arm Rows (heavy) 6-8 reps each arm
*Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 15, 10, 8, 5, 3, 12 reps T-bar or Chest-supported Rows (heavy): 6-8 reps
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
Day 02
Tuesday
LEVEL 3
WARMUP: GPP
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
3-Count Pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
FLAT BENCH GERMAN VOLUME TRAINING
*All Close Grip *Work weight all 10 sets
Week 1: 10 sets of 5 reps - No bands Week 2: 10 sets of 1 reps + Orange Band Week 3: 10 sets of 1 rep + Red Band Week 4: 10 sets of 1 rep - Work up to a Close-Grip Max
*Superset with 20 Barbell Shrugs
3-5 SET SUPERSET - NO REST
Incline Dumbbell Bench Press: 8 reps Banded Arrows: 15 reps
*Then rest 2 minutes
3-5 SET SUPERSET - NO REST
Flat Chest Flys: 15 reps Band Pushdowns: 30 reps
*Then rest 2 minutes
PUSH-UPS: 10 MINUTES
10-20 reps reps per minute for 10 minutes total
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
LEVEL 2
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
3-Count Pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps Hammer Curls: 15 reps
FLAT BENCH GERMAN VOLUME TRAINING
*All Close Grip *Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 1 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep - Work up to a Close-Grip Max
*Superset with 15-20 Barbell Shrugs
3-4 SET SUPERSET - NO REST
Incline Dumbbell Bench Press: 6-8 reps Banded Arrows: 12 reps
*Then rest 2 minutes
3-4 SET SUPERSET - NO REST
Flat Chest Flys: 12 reps Band Pushdowns: 25 reps
*Then rest 2 minutes
PUSH-UPS: 9 MINUTES
10-20 reps reps per minute for 9 minutes total
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
LEVEL 1
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps Hammer Curls: 10 reps
FLAT BENCH GERMAN VOLUME TRAINING
*All Close Grip *Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 1 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep - Work up to a Close-Grip Max
*Superset with 12-15 Barbell Shrugs
3 SET SUPERSET - NO REST
Incline Dumbbell Bench Press: 6-8 reps Banded Arrows: 10-12 reps
*Then rest 2 minutes
3 SET SUPERSET - NO REST
Flat Chest Flys: 8-10 reps Band Pushdowns: 20 reps
*Then rest 2 minutes
PUSH-UPS: 8 MINUTES
10-15 reps reps per minute for 8 minutes total
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
Day 03
Wednesday
LEVEL 3
WARMUP: GPP
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 2-Count Pause Week 3: Straight Bar, 1-Count Pause Week 4: Regular Bar, No Pause
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands
5 SETS CONTINUOUS
Heels-up Goblet Squat: 15 reps with weight, then 15 reps drop the weight
High Rep Stiff Leg Deadlifts: 20 reps
Single Leg Squats: 10 reps - add dumbbell if needed
LOW BACK EXTENSIONS
5 sets of 10 go up 25-45 lbs per set
WEIGHTED WALKING LUNGES
5 minutes lunges with 8-20 lb. dumbbells
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
LEVEL 2
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 2-Count Pause Week 3: Straight Bar, 1-Count Pause Week 4: Regular Bar, No Pause
4 SETS CONTINUOUS
Heels-up Goblet Squat: 12 reps with weight, then 12 reps drop the weight
High Rep Stiff Leg Deadlifts: 15 reps
Single Leg Squats: 8-10 reps - add dumbbell if needed
LOW BACK EXTENSIONS
4 sets of 8-10 go up 25-45 lbs per set
WEIGHTED WALKING LUNGES
4 minutes lunges with 8-20 lb. dumbbells
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
LEVEL 1
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
3 SETS CONTINUOUS
Heels-up Goblet Squat: 10-12 reps with weight, then 10-12 reps drop the weight
High Rep Stiff Leg Deadlifts: 12 reps
Single Leg Squats: 8 reps - add dumbbell if needed
LOW BACK EXTENSIONS
3 sets of 6-8 go up 25-45 lbs per set
WEIGHTED WALKING LUNGES
3 minutes lunges with 8-20 lb. dumbbells or unweighted
ABS: 3-4 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 10 reps
Day 04
Thursday
LEVEL 3
WARMUP: GPP
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
BAND WAVE Week 1: 1 Red + 1 Orange Band Week 2: 2 Red Bands Week 3: 2 Red + 1 Orange Band Week 4: 0 Bands
CONJUGATE CLEANS
To a Max
Week 1: 8x2 for speed - set tone Week 2: 8x2 for speed - up 5 lbs Week 3: 8x2 for speed - up 5 lbs Week 4: Max + Front Squat
CONJUGATE BOX JUMPS
To a Max
Week 1: 12-inch depth, then max box Week 2: 16-inch depth, then max box Week 3: 20-inch depth, then max box Week 4: 22-inch depth, then max box
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
LEVEL 2
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: 8x2 for speed - set tone Week 2: 8x2 for speed - up 5 lbs Week 3: 8x2 for speed - up 5 lbs Week 4: Max + Front Squat
CONJUGATE BOX JUMPS
To a Max
Week 1: 12-inch depth, then max box Week 2: 16-inch depth, then max box Week 3: 20-inch depth, then max box Week 4: 22-inch depth, then max box
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
LEVEL 1
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
FRONT SQUAT
8 sets of 2 reps for speed
CONJUGATE CLEANS
To a Max
Week 1: 8x2 for speed - set tone Week 2: 8x2 for speed - up 5 lbs Week 3: 8x2 for speed - up 5 lbs Week 4: Max + Front Squat
CONJUGATE BOX JUMPS
To a Max
Week 1: 12-inch depth, then max box Week 2: 16-inch depth, then max box Week 3: 20-inch depth, then max box Week 4: 22-inch depth, then max box
ABS: 3 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 12-15 reps
Day 05
Friday
LEVEL 3
WARMUP: GPP
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Walking Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes
THE ORIGINAL GAUNTLET OF ARM HUGENESS
WARNING: Your Arms will feel like they wanna explode!
Set up a 8-arm exercise circuit Biceps = 15 reps Triceps = 20 reps
Pushdowns: 20 reps Band Pushdowns: 20 reps Straight Bar Curls: 15 reps Preacher Curls: 15 reps Skullcrushers: 20 reps Bench Dips: 20 reps Incline Dumbbell Curls: 8 reps, twist 5-count, 4 more reps Wrist Curls: 20 reps
*Rest 1 minute, then repeat for 6 sets total
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
LEVEL 2
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
THE ORIGINAL GAUNTLET OF ARM HUGENESS
WARNING: Your Arms will feel like they wanna explode!
Set up a 8-arm exercise circuit Biceps = 12 reps Triceps = 15 reps
Pushdowns: 15 reps Band Pushdowns: 15 reps Straight Bar Curls: 12 reps Preacher Curls: 12 reps Skullcrushers: 15 reps Bench Dips: 15 reps Incline Dumbbell Curls: 7 reps, twist 5-count, 3 more reps Wrist Curls: 12 reps
*Rest 1 minute, then repeat for 5 sets total
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
LEVEL 1
WARMUP: GPP
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Walking Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes
THE ORIGINAL GAUNTLET OF ARM HUGENESS
WARNING: Your Arms will feel like they wanna explode!
Set up a 8-arm exercise circuit Biceps = 10 reps Triceps = 12 reps
Pushdowns: 12 reps Band Pushdowns: 12 reps Straight Bar Curls: 10 reps Preacher Curls: 10 reps Skullcrushers: 12 reps Bench Dips: 12 reps Incline Dumbbell Curls: 6 reps, twist 5-count, 3 more reps Wrist Curls: 10 reps
*Rest 1 minute, then repeat for 5 sets total
AB CIRCUIT: 3 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps