Day 01
Monday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
3-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Orange Band Week 2: 1 Red Band Week 3: 1 Black Band Week 4: 1 Black + 1 Orange Band
CONJUGATE DEADLIFT MAX
Week 1: Sumo - straight weight standing on 1 thick mat Week 2: Conventional - straight weight standing on 1 thick max Week 3: Sumo - pause at knee Week 4: Test best one max off floor
BACK THICKNESS SUPERSET: 5 SETS
Max Pull-ups: Max reps 1 Arm Rows - Heavy: 8 reps each arm
3-5 SETS – NO REST
T-bar or Dumbbell Rows: 5 reps Band Arrows: 25 reps
*Then rest 2 minutes
5 SET SUPERSET
V-bar Pulldowns: 12 reps Dumbbell Pullovers - Heavy: 12 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
3-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Sumo - straight weight standing on 1 thick mat Week 2: Conventional - straight weight standing on 1 thick max Week 3: Sumo - pause at knee Week 4: Test best one max off floor
BACK THICKNESS SUPERSET: 4 SETS
Max Pull-ups: Max reps 1 Arm Rows - Heavy: 6-8 reps each arm
3-4 SETS – NO REST
T-bar or Dumbbell Rows: 5 reps Band Arrows: 20 reps
*Then rest 2 minutes
4 SET SUPERSET
V-bar Pulldowns: 10 reps Dumbbell Pullovers - Heavy: 10 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
BACK THICKNESS SUPERSET: 3 SETS
Max Pull-ups: Max reps 1 Arm Rows - Heavy: 6-8 reps each arm
3 SETS – NO REST
T-bar or Dumbbell Rows: 5 reps Band Arrows: 15 reps
*Then rest 2 minutes
3 SET SUPERSET
V-bar Pulldowns: 8-10 reps Dumbbell Pullovers - Heavy: 8-10 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12 reps Hanging Knee-ups: 12 reps
WALKING LUNGES
400 meters
Day 02
Tuesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
1- count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE
Week 1: 1 Orange Band Week 2: 1 Red Band Week 3: 1 Black Band Week 4: 1 Black + 1 Orange Band
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 25 reps Dumbbell Shrugs: 25 reps Rotator Cuffs: 25 reps
BENCH PRESS CONJUGATE METHOD
*No speciality equipment
FLAT BENCH MAX WORK Week 1: 3-stop Pause Press Week 2: 2-stop Count Pause Press Week 3: 1-Count Pause Week 4: Touch 'n go
**3, 3, 3, 1, 1, 1 reps ALL WEEKS
TRICEPS & REAR DELTS
STRAIGHT BAR SKULLS MAX WORK Week 1: 5 Rep Max Against Bands (Then take bands off 5-10 reps burnout) Week 2: 3 Rep Max Against Bands (Then take bands off 5-10 reps burnout) Week 3: 1 Rep Max Against Bands (Then take bands off 5-10 reps burnout) Week 4: 10 Rep Max Against Bands
5 SET SUPERSET
Bent Over Flys: 12-20 reps Heavy Ass Pushdowns: 15-20 reps
5 SET SUPERSET
Cable Shrugs Blood Pump: 25 reps Elbows-out Press: 25 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
1- count pause to a Max 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps
BENCH PRESS CONJUGATE METHOD
*No speciality equipment
FLAT BENCH MAX WORK Week 1: 3-stop Pause Press Week 2: 2-stop Count Pause Press Week 3: 1-Count Pause Week 4: Touch 'n go
**3, 3, 3, 1, 1, 1 reps ALL WEEKS
TRICEPS & REAR DELTS
STRAIGHT BAR SKULLS MAX WORK Week 1: 5 Rep Max Week 2: 3 Rep Max Week 3: 1 Rep Max Week 4: 10 Rep Max
4 SET SUPERSET
Bent Over Flys: 12-15 reps Heavy Ass Pushdowns: 12-15 reps
4 SET SUPERSET
Cable Shrugs Blood Pump: 20 reps Elbows-out Press: 20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 15 reps Dumbbell Shrugs: 15 reps Rotator Cuffs: 15 reps
BENCH PRESS CONJUGATE METHOD
*No speciality equipment
FLAT BENCH MAX WORK Week 1: 3-stop Pause Press Week 2: 2-stop Count Pause Press Week 3: 1-Count Pause Week 4: Touch 'n go
**3, 3, 3, 1, 1, 1 reps ALL WEEKS
TRICEPS & REAR DELTS
STRAIGHT BAR SKULLS MAX WORK Week 1: 5 Rep Max Week 2: 3 Rep Max Week 3: 1 Rep Max Week 4: 10 Rep Max
3 SET SUPERSET
Bent Over Flys: 12 reps Heavy Ass Pushdowns: 12 reps
3 SET SUPERSET
Cable Shrugs Blood Pump: 15 reps Elbows-out Press: 15 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400 meters
Day 03
Wednesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1 Rep Max
BAND WAVE Week 1: 1 Orange Band Week 2: 1 Red Band Week 3: 1 Black Band Week 4: 1 Black + 1 Orange Band
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 3-Count Pause Week 3: Straight Bar, 3-Count Pause Week 4: Regular Bar, No Pause
5 SET SUPERSET
Good Mornings: 10-20 reps Ankle Weights Single Leg Hamstrings: 20 reps
ABS: 5 SETS
Heavy Straight Leg Lifts (added ankle weights): 10-20 reps Heavy Low Back Extensions: 6-10 reps on GHD with plates
BELT WALKS
3 sets of 1-2 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1 Rep Max
Week 1: Straight Bar, 3-Count Pause Week 2: Straight Bar, 3-Count Pause Week 3: Straight Bar, 3-Count Pause Week 4: Regular Bar, No Pause
4 SET SUPERSET
Good Mornings: 10-15 reps Ankle Weights Single Leg Hamstrings: 15 reps
ABS: 4 SETS
Heavy Straight Leg Lifts (added ankle weights): 10-15 reps Heavy Low Back Extensions: 6-8 reps on GHD with plates
BELT WALKS
3 sets of 1-2 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
3 SET SUPERSET
Good Mornings: 10-12 reps Ankle Weights Single Leg Hamstrings: 12 reps
ABS: 3 SETS
Heavy Straight Leg Lifts (added ankle weights): 10-12 reps Heavy Low Back Extensions: 6-8 reps on GHD with plates
BELT WALKS
2 sets of 1-2 minutes
WALKING LUNGES
400 meters
Day 04
Thursday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
*No pause
BAND WAVE Week 1: 1 Orange Band Week 2: 1 Red Band Week 3: 1 Black Band Week 4: 1 Black + 1 Orange Band
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 25 reps Dumbbell Shrugs: 25 reps Rotator Cuffs: 25 reps
SUPERSET #1: INCLINE BENCH PRESS MAX WORK
*6 Rep Max
Week 1: 3-Stop Pause Press Week 2: 1-Count Pause Press Week 3: 3-Count Pause Week 4: Touch 'n go
*After every set do a set of Pull-ups and a set of 20 reps for Rotator Cuff Raises
SUPERSET #2: 3-5 SETS
Floor Press: 8 reps Chest Supported Rows or T-Bar Rows: 8-12 reps Rotator Cuff Raises: 20 reps
SUPERSET #3: 3-5 SETS
Flat Dumbbell Bench: 12-20 reps Seated Rows: 12-20 reps Rotator Cuff Raises: 20 reps
SUPERSET #4: 3-5 SETS
Wide Grip Push-ups: 20 reps Dumbbell Pullovers: 8-12 reps Rotator Cuff Raises: 20 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
*No Pause to a Max
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps
SUPERSET #1: INCLINE BENCH PRESS MAX WORK
*6 Rep Max
Week 1: 3-Stop Pause Press Week 2: 1-Count Pause Press Week 3: 3-Count Pause Week 4: Touch 'n go
*After every set do a set of Pull-ups and a set of 15 reps for Rotator Cuff Raises
SUPERSET #2: 3-4 SETS
Floor Press: 8 reps Chest Supported Rows or T-Bar Rows: 8-10 reps Rotator Cuff Raises: 15 reps
SUPERSET #3: 3-4 SETS
Flat Dumbbell Bench: 12-15 reps Seated Rows: 12-15 reps Rotator Cuff Raises: 15 reps
SUPERSET #4: 3-4 SETS
Wide Grip Push-ups: 15 reps Dumbbell Pullovers: 8-10 reps Rotator Cuff Raises: 15 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
UPPER BACK WARMUP TRI-SET: 2 SETS
Face Pulls (close-grip): 15 reps Dumbbell Shrugs: 15 reps Rotator Cuffs: 15 reps
SUPERSET #1: INCLINE BENCH PRESS MAX WORK
*5 Rep Max
Week 1: 3-Stop Pause Press Week 2: 1-Count Pause Press Week 3: 3-Count Pause Week 4: Touch 'n go
*After every set do a set of Pull-ups and a set of 10 reps for Rotator Cuff Raises
SUPERSET #2: 3 SETS
Floor Press: 6-8 reps Chest Supported Rows or T-Bar Rows: 6-8 reps Rotator Cuff Raises: 12 reps
SUPERSET #3: 3 SETS
Flat Dumbbell Bench: 12 reps Seated Rows: 12 reps Rotator Cuff Raises: 12 reps
SUPERSET #4: 3 SETS
Wide Grip Push-ups: 12 reps Dumbbell Pullovers: 8 reps Rotator Cuff Raises: 12 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10 reps Hanging Knee-ups: 10 reps
WALKING LUNGES
400 meters
Day 05
Friday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
5-Count Pause, No Bands
CABLE BLOW-UP WARMUP: 3 SETS
Cable Curls: 20 reps Reverse Cable Curls: 20 reps Pushdowns: 30 reps Reverse Pushdowns: 30 reps
3 SET SUPERSET
EZ Bar Skullcrushers: 12/12/12 Nose / Forehead / Top of head
*Then 30 Band Pushdowns
3 SET SUPERSET
Heavy Rep Progression Curls (regular & hammer) 1-1, 2-2, 3-3, 4-4, 5-5 reps
Light Weight Curls: 30 reps
3 SET SUPERSET
Bodyweight Skullcrushers: 10-25 reps Forearm Curls: 25 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
5-Count Pause, No Bands
CABLE BLOW-UP WARMUP: 2-3 SETS
Cable Curls: 15 reps Reverse Cable Curls: 15 reps Pushdowns: 25 reps Reverse Pushdowns: 25 reps
2-3 SET SUPERSET
EZ Bar Skullcrushers: 10/10/10 Nose / Forehead / Top of head
*Then 25 Band Pushdowns
2-3 SET SUPERSET
Heavy Rep Progression Curls (regular & hammer) 1-1, 2-2, 3-3, 4-4, 5-5 reps
Light Weight Curls: 25 reps
2-3 SET SUPERSET
Bodyweight Skullcrushers: 10-20 reps Forearm Curls: 20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
CABLE BLOW-UP WARMUP: 2-3 SETS
Cable Curls: 12 reps Reverse Cable Curls: 12 reps Pushdowns: 20 reps Reverse Pushdowns: 25 reps
2-3 SET SUPERSET
EZ Bar Skullcrushers: 8/8/8 Nose / Forehead / Top of head
*Then 20 Band Pushdowns
2-3 SET SUPERSET
Heavy Rep Progression Curls (regular & hammer) 1-1, 2-2, 3-3, 4-4 reps
Light Weight Curls: 20 reps
2-3 SET SUPERSET
Bodyweight Skullcrushers: 10-15 reps Forearm Curls: 15 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12 reps Hanging Knee-ups: 12 reps
WALKING LUNGES
400 meters
Day 06
Saturday
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12 reps Hanging Knee-ups: 12 reps
WALKING LUNGES
400 meters
Day 07
Sunday
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12 reps Hanging Knee-ups: 12 reps
WALKING LUNGES
400 meters