LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 20, 20, 20, 20, 20 reps

Week 2: 20, 15, 15, 15, 15 reps

Week 3: 20, 10, 10, 10, 10 reps

Week 4: 20, 5, 5, 5, 5 reps

SUPERSET WITH:

Wide-grip Pull-ups/Pulldowns: To Failure or 15-20 reps

 

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 20, 20, 20, 20, 20 reps

Week 2: 20, 15, 15, 15, 15 reps

Week 3: 20, 10, 10, 10, 10 reps

Week 4: 20, 5, 5, 5, 5 reps

SUPERSET WITH:

Chin-ups/Undergrip Pulldowns: To Failure or 15-20 reps

 

"Juarez Valley 10" - Dips & Push-ups So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (Via Jailhouse Strong). Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

If you need more:

3-5 SET SUPERSET

Dumbbell Chest Fly: 10-15 reps Dumbell Pullovers: 10-15 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

 

ADD ONS HERE

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

FRONT SQUAT

Week 1: 1-Count Pause, No bands Week 2: 1-Count Pause, 1 Red if available Week 3: 1-Count Pause, 2 Red if available Week 4: 1-Count Pause, 3 Red if available

 

ADD POWERLIFTING

(This happens after warmup) (If you add Squateveryday it happens after that)

Week 1: 1 Thick Mat Week 2: Ground + Orange band Week 3: Ground + Red band Week 4: Ground + Black band

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

4-5 SET SUPERSET

Incline Bench Press

Week 1: 15, 15, 15, 15, 15 reps

Week 2: 15, 12, 12, 12, 12 reps

Week 3: 15, 8, 8, 8, 8 reps

Week 4: 15, 5, 5, 5, 5 reps

SUPERSET WITH:

Wide-grip Pull-ups/Pulldowns: To Failure or 15 reps

 

5-7 SET SUPERSET

Week 1: 15, 15, 15, 15, 15 reps

Week 2: 15, 12, 12, 12, 12 reps

Week 3: 15, 8, 8, 8, 8 reps

Week 4: 15, 5, 5, 5, 5 reps

SUPERSET WITH:

Chin-ups/Undergrip Pulldowns: To Failure or 15 reps

 

"Juarez Valley 10" - Dips & Push-ups So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (Via Jailhouse Strong). Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

If you need more:

3-4 SET SUPERSET

Dumbbell Chest Fly: 10-12 reps Dumbell Pullovers: 10-12 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

 

ADD ONS HERE

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

FRONT SQUAT

Week 1: 1-Count Pause Week 2: 1-Count Pause Week 3: 1-Count Pause Week 4: 1-Count Pause

 

ADD POWERLIFTING

(This happens after warmup) (If you add Squateveryday it happens after that)

Week 1: 1 Thick Mat Week 2: Ground Week 3: Ground Week 4: Ground

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

3-4 SET SUPERSET

Incline Bench Press

Week 1: 12, 12, 12, 12, 12 reps

Week 2: 12, 10, 10, 10, 10 reps

Week 3: 12, 6, 6, 6, 6 reps

Week 4: 12, 5, 5, 5, 5 reps

SUPERSET WITH:

Wide-grip Pull-ups/Pulldowns: To Failure or 12 reps

 

5-6 SET SUPERSET

Week 1: 12, 12, 12, 12, 12 reps

Week 2: 12, 10, 10, 10, 10 reps

Week 3: 12, 6, 6, 6, 6 reps

Week 4: 12, 5, 5, 5, 5 reps

SUPERSET WITH:

Chin-ups/Undergrip Pulldowns: To Failure or 12 reps

 

"Juarez Valley 10" - Dips & Push-ups So 10-10 walk back n forth then set 2 etc …

Set 1: 10 Reps Set 2: 1 Reps Set 3: 9 Reps Set 4: 2 Reps Set 5: 8 Reps Set 6: 3 Reps Set 7: 7 Reps Set 8: 4 Reps Set 9: 6 Reps Set 10: 5 Reps

Background Behind the Method (Via Jailhouse Strong). Between each set, walk 8 feet away and 8 feet back—the length of a prison cell—for a bit of recovery. Don't add weight to these over time; the goal is to improve exercise density by getting the sets done faster and faster.

Lean forward as you dip to put more emphasis on the chest and less on the triceps. And since you're at the end of your workout, don't add any additional weight—no matter what strength level you're at. Your body weight is more than enough here.

 

If you need more:

3 SET SUPERSET

Dumbbell Chest Fly: 10 reps Dumbell Pullovers: 10 reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% Incline OR Walking Lunges: 400 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 15, 15, 15 reps Week 3: 20, 10, 10, 10, 10 reps Week 4: 20, 5, 5, 5, 5, 20 reps

SUPERSET WITH:

Face-Pulls: 15 reps

 

SKULLCRUSHERS

If the hurt your elbows go light make them stronger

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 15, 15, 15 reps Week 3: 20, 10, 10, 10, 10 reps Week 4: 20, 5, 5, 5, 5, 20 reps

SUPERSET WITH:

Straight Bar Pushdowns: 20 reps

 

3-5 SET SUPERSET

Lateral Raises: 10, 8, 6, 4, 20 reps Tricep Machine: 10, 8, 6, 4, 20 reps

 

3-5 SET SUPERSET

Frontal Raises: 10, 8, 6, 4, 20 reps Band Arrows: 20 reps

 

CABLE SHRUGS

1 x 100 reps

 

BAND PUSHDOWNS

1 x 100 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

 

ADD ONS HERE

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

FRONT SQUAT

Week 1: 2-Count Pause, No bands Week 2: 2 Count Pause, 1 Red if available Week 3: 2 Count Pause, 2 Red if available Week 4: 2 Count Pause, 3 Red if available

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 12, 12, 12 reps Week 3: 15, 8, 8, 8, 8 reps Week 4: 15, 5, 5, 5, 5, 15 reps

SUPERSET WITH:

Face-Pulls: 12 reps

 

SKULLCRUSHERS

If the hurt your elbows go light make them stronger

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 12, 12, 12 reps Week 3: 15, 8, 8, 8, 8 reps Week 4: 15, 5, 5, 5, 5, 15 reps

SUPERSET WITH:

Straight Bar Pushdowns: 15 reps

 

3-4 SET SUPERSET

Lateral Raises: 10, 8, 6, 4, 15 reps Tricep Machine: 10, 8, 6, 4, 15 reps

 

3-4 SET SUPERSET

Frontal Raises: 10, 8, 6, 4, 20 reps Band Arrows: 15 reps

 

CABLE SHRUGS

1 x 80 reps

 

BAND PUSHDOWNS

1 x 80 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

 

ADD ONS HERE

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

FRONT SQUAT

Week 1: 2-Count Pause Week 2: 2 Count Pause Week 3: 2 Count Pause Week 4: 2 Count Pause

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 10, 10, 10 reps Week 3: 12, 8, 8, 8, 8 reps Week 4: 12, 5, 5, 5, 5, 12 reps

SUPERSET WITH:

Face-Pulls: 10 reps

 

SKULLCRUSHERS

If the hurt your elbows go light make them stronger

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 10, 10, 10 reps Week 3: 12, 8, 8, 8, 8 reps Week 4: 12, 5, 5, 5, 5, 12 reps

SUPERSET WITH:

Straight Bar Pushdowns: 12 reps

 

3 SET SUPERSET

Lateral Raises: 10, 8, 6, 4, 10 reps Tricep Machine: 10, 8, 6, 4, 10 reps

 

3 SET SUPERSET

Frontal Raises: 10, 8, 6, 4, 15 reps Band Arrows: 12 reps

 

CABLE SHRUGS

1 x 60 reps

 

BAND PUSHDOWNS

1 x 60 reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% Incline OR Walking Lunges: 400 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

BACK SQUAT POWERLIFTING

MAX EFFORT WORK

BAND WAVE Week 1: Camber Bar Week 2: 1 Black Band 1 Rep Max w/ Bow Bar Week 3: 2 Black Bands 1 Rep Max w/ Bow Bar Week 4: Camber Bar 2 Rep Max

 OR

BACK SQUAT BODYBUILDING

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 15, 15, 15 reps Week 3: 20, 10, 10, 10, 10 reps Week 4: 20, 5, 5, 5, 5, 20 reps

 

PLYO SQUATS & LUNGES: 3 SETS

Squats: 10 reps Switch Lunges: 10 reps

 

3 SET SUPERSET

Leg Extensions: 25 reps Sissy Squats: 10 reps

 

3 SET SUPERSET

Single Leg Leg Curls: 15 reps Single Leg RDLs: 10 reps

 

3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Seated Double Leg Calf Raises: 25 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 8 reps

 

HEAVY SLED DRAGS

3 trips backwards

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

BACK SQUAT BODYBUILDING

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 12, 12, 12 reps Week 3: 15, 8, 8, 8, 8 reps Week 4: 15, 5, 5, 5, 5, 15 reps

 

PLYO SQUATS & LUNGES: 2-3 SETS

Squats: 8 reps Switch Lunges: 8 reps

 

2-3 SET SUPERSET

Leg Extensions: 20 reps Sissy Squats: 8 reps

 

2-3 SET SUPERSET

Single Leg Leg Curls: 12 reps Single Leg RDLs: 8 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Seated Double Leg Calf Raises: 20 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 8 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

BACK SQUAT BODYBUILDING

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 12, 12, 12 reps Week 3: 15, 8, 8, 8, 8 reps Week 4: 15, 5, 5, 5, 5, 15 reps

 

PLYO SQUATS & LUNGES: 2-3 SETS

Squats: 6 reps Switch Lunges: 6 reps

 

2 SET SUPERSET

Leg Extensions: 15 reps Sissy Squats: 8 reps

 

2 SET SUPERSET

Single Leg Leg Curls: 10 reps Single Leg RDLs: 8 reps

 

2 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Seated Double Leg Calf Raises: 15 reps

 

WEIGHTED BACK EXTENSIONS

2 sets of 8 reps

 

HEAVY SLED DRAGS

2 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% Incline OR Walking Lunges: 400 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

WARMUP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Incline Bench Press Week 1: 20, 10, 8, 6, 20 reps Week 2: 20, 10, 8, 6, 4, 20 reps Week 3: 20, 10, 8, 6, 4, 2, 20 reps Week 4: 20, 10, 8, 6, 4, 2, 1, 20 reps

SUPERSET WITH:

Medium Grip Pull-Ups or Pulldowns: 10-20 reps or to Failure

 

5-8 SET SUPERSET

Flat Barbell Press Week 1: 20, 10, 8, 6, 20 reps Week 2: 20, 10, 8, 6, 4, 20 reps Week 3: 20, 10, 8, 6, 4, 2, 20 reps Week 4: 20, 10, 8, 6, 4, 2, 1, 20 reps

SUPERSET WITH:

Seated Rows (match the same reps as bench) Week 1: 20, 10, 8, 6, 20 reps Week 2: 20, 10, 8, 6, 4, 20 reps Week 3: 20, 10, 8, 6, 4, 2, 20 reps Week 4: 20, 10, 8, 6, 4, 2, 1, 20 reps

 

3-5 SET SUPERSET

Dumbbell Flys: 10, 8, 6, 4, 20 reps Dumbbell Pullovers: 10, 8, 6, 4, 20 reps

 

JAILHOUSE PUMP WORK FAILURE WORK: 3 SETS

Chin-ups: To failure Push-ups: To failure Dips: To failure

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 45 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

 

ADD ONS HERE

(Also each one you add adjust pump volume 1 less set)

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

FRONT SQUAT

Week 1: 3-Count Pause, No bands Week 2: 3-Count Pause, 1 Red Band if available Week 3: 3-Count Pause, 2 Red Bands if available Week 4: 3-Count Pause, 3 Red Bands if available

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

WARMUP WORK: 3 SETS

Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps

 

5 SET SUPERSET

Incline Bench Press Week 1: 15, 10, 8, 6, 15 reps Week 2: 15, 10, 8, 6, 4, 15 reps Week 3: 15, 10, 8, 6, 4, 2, 15 reps Week 4: 15, 10, 8, 6, 4, 2, 1, 15 reps

SUPERSET WITH:

Medium Grip Pull-Ups or Pulldowns: 10-15 reps or to Failure

 

5-8 SET SUPERSET

Flat Barbell Press Week 1: 15, 10, 8, 6, 15 reps Week 2: 15, 10, 8, 6, 4, 15 reps Week 3: 15, 10, 8, 6, 4, 2, 15 reps Week 4: 15, 10, 8, 6, 4, 2, 1, 15 reps

SUPERSET WITH:

Seated Rows (match the same reps as bench) Week 1: 15, 10, 8, 6, 15 reps Week 2: 15, 10, 8, 6, 4, 15 reps Week 3: 15, 10, 8, 6, 4, 2, 15 reps Week 4: 15, 10, 8, 6, 4, 2, 1, 15 reps

 

3-5 SET SUPERSET

Dumbbell Flys: 8, 7, 6, 4, 15 reps Dumbbell Pullovers: 8, 7, 6, 4, 15 reps

 

JAILHOUSE PUMP WORK FAILURE WORK: 2-3 SETS

Chin-ups: To failure Push-ups: To failure Dips: To failure

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 40 minutes on 10-15% Incline OR Walking Lunges: 400-800 meters

 

ADD ONS HERE

(Also each one you add adjust pump volume 1 less set)

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

FRONT SQUAT

Week 1: 3-Count Pause Week 2: 3-Count Pause Week 3: 3-Count Pause Week 4: 3-Count Pause

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

WARMUP WORK: 2-3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

Incline Bench Press Week 1: 12, 10, 8, 6, 12 reps Week 2: 12, 10, 8, 6, 4, 12 reps Week 3: 12, 10, 8, 6, 4, 2, 12 reps Week 4: 12, 10, 8, 6, 4, 2, 1, 12 reps

SUPERSET WITH:

Medium Grip Pull-Ups or Pulldowns: 10 reps or to Failure

 

5-8 SET SUPERSET

Flat Barbell Press Week 1: 12, 10, 8, 6, 12 reps Week 2: 12, 10, 8, 6, 4, 12 reps Week 3: 12, 10, 8, 6, 4, 2, 12 reps Week 4: 12, 10, 8, 6, 4, 2, 1, 12 reps

SUPERSET WITH:

Seated Rows (match the same reps as bench) Week 1: 12, 10, 8, 6, 12 reps Week 2: 12, 10, 8, 6, 4, 12 reps Week 3: 12, 10, 8, 6, 4, 2, 12 reps Week 4: 12, 10, 8, 6, 4, 2, 1, 12 reps

 

3-5 SET SUPERSET

Dumbbell Flys: 7, 6, 5, 4, 12 reps Dumbbell Pullovers: 7, 6, 5, 4, 12 reps

 

JAILHOUSE PUMP WORK FAILURE WORK: 2-3 SETS

Chin-ups: To failure Push-ups: To failure Dips: To failure

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 35 minutes on 10-15% Incline OR Walking Lunges: 400 meters

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 50 reps Round Two: 40 reps Round Three: 30 reps Round Four: 20 Reps Round Five: 30 Reps

Dumbbell Curls 1/2 regular 1/2 hammer Preacher Curls Cable Curls 1/2 Close 1/2 Wide Skullcrushers 1/2 Nose 1/2 forehead Bench Dips 1/2 close 1/2 wider Straight Bar Pushdowns 1/2 close 1/2 Wide

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

   

ADD POWERLIFTING

FRONT SQUAT

No pause to a Max

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 45 reps Round Two: 35 reps Round Three: 25 reps Round Four: 15 Reps Round Five: 25 Reps

Dumbbell Curls 1/2 regular 1/2 hammer Preacher Curls Cable Curls 1/2 Close 1/2 Wide Skullcrushers 1/2 Nose 1/2 forehead Bench Dips 1/2 close 1/2 wider Straight Bar Pushdowns 1/2 close 1/2 Wide

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

   

ADD POWERLIFTING

FRONT SQUAT

No pause to a Max

 

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 40 minutes Dead-mill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 3 sets of 10 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five: 20 Reps

Dumbbell Curls 1/2 regular 1/2 hammer Preacher Curls Cable Curls 1/2 Close 1/2 Wide Skullcrushers 1/2 Nose 1/2 forehead Bench Dips 1/2 close 1/2 wider Straight Bar Pushdowns 1/2 close 1/2 Wide

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

WALKING LUNGES

400 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 35 minutes Dead-mill: 6 minutes Jump Rope: 3 minutes

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes

WALKING LUNGES

400-800 meters

OR

CORY’S BUSY DIET CONDITIONING

Incline Walk on 10% for 45 minutes Dead-mill: 10 minutes Jump Rope: 5 minutes