Day 01
Monday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
3-Count Pause to a 1 Rep Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red Band Week 2: 2 Red Bands Week 3: 3 Red Bands Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off Thick Mat + Red Band Week 2: Off Thick Mat + Black Band Week 3: Off Thick Mat + Black + Orange Band Week 4: Off the Floor Max
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
V-bar Pulldowns: 20-15-10-5-20 reps 1 Arm Rows: 20 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Pulldowns: 20-15-10-5-20 reps Chin-ups: 10 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Seated Rows: 20-15-10-5-20 reps Pull-ups: 5-10 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Cable Pullovers: 15 reps Cables Shrugs: 15 reps
*Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
3-Count Pause to a 1 Rep Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off Thick Mat Week 2: Off Thick Mat Week 3: Off Thick Mat Week 4: Off the Floor Max
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
V-bar Pulldowns: 15-12-10-5-15 reps 1 Arm Rows: 15 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Pulldowns: 15-12-10-5-15 reps Chin-ups: 8 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Seated Rows: 15-12-10-5-15 reps Pull-ups: 5-8 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Cable Pullovers: 12 reps Cables Shrugs: 12 reps
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
V-bar Pulldowns: 12-10-8-5-12 reps 1 Arm Rows: 12 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Pulldowns: 12-10-8-5-12 reps Chin-ups: 6-8 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Seated Rows: 12-10-8-5-12 reps Pull-ups: 5 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS (NO REST)
Cable Pullovers: 10 reps Cables Shrugs: 10 reps
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12 reps Hanging Knee-ups: 12 reps
CONDITIONING
Walking Lunges: 400 meters OR Incline Walk on 12% for 35-40 minutes
Day 02
Tuesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
5-Count Pause to a 1 Rep Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Red Band Week 2: 2 Red Bands Week 3: 3 Red Bands 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
*Work weight all 10 sets
Week 1: 10 sets of 5 reps + Orange Band Week 2: 10 sets of 3 reps + Red Band Week 3: 10 sets of 1 rep + Black Band Week 4: 10 sets of 1 rep - Work up to a Max
Superset with 20 Barbell Shrugs
LOW TO NO REST SUPERSETS: 3-5 SETS
Incline Dumbbell Bench Press: 15 reps Banded Arrows: 15 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Chest Flys: 15 reps Band Pushdowns: 30 reps
*Then rest 2 minutes
7 SET SUPERSET
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
5-Count Pause to a 1 Rep Max 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
*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: 10 sets of 1 rep - Work up to a Max
Superset with 15 Barbell Shrugs
LOW TO NO REST SUPERSETS: 3-5 SETS
Incline Dumbbell Bench Press: 10-12 reps Banded Arrows: 10-12 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Chest Flys: 12 reps Band Pushdowns: 25 reps
*Then rest 2 minutes
6 SET SUPERSET
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps Hammer Curls: 10-12 reps
FLAT BENCH GERMAN VOLUME TRAINING
*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: 10 sets of 1 rep - Work up to a Max
Superset with 12-15 Barbell Shrugs
LOW TO NO REST SUPERSETS: 3-5 SETS
Incline Dumbbell Bench Press: 8-10 reps Banded Arrows: 8-10 reps
*Then rest 2 minutes
LOW TO NO REST SUPERSETS: 3-5 SETS
Chest Flys: 10 reps Band Pushdowns: 20 reps
*Then rest 2 minutes
5 SET SUPERSET
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12-15 reps Hanging Knee-ups: 12-15 reps
CONDITIONING
Walking Lunges: 400 meters OR Incline Walk on 12% for 35 minutes
Day 03
Wednesday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
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: 2 Red Bands Week 3: 3 Red Bands Week 4: 0 Bands
5 SET TRI-SET
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 reps Low Back Extensions: 15 reps weighted
WALKING LUNGES
5 minutes 8-20 lb dumbbells No weight on week 1
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
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 TRI-SET
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 reps Low Back Extensions: 12 reps weighted
WALKING LUNGES
4 minutes 8-20 lb dumbbells No weight on week 1
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
3-4 SET TRI-SET
Heels-up Goblet Squat (light): 10 reps High Rep Stiff Leg Deadlifts: 10 reps Single Leg Squats: 6 reps (add dumbbell if needed)
3-4 SET SUPERSET
Split Leg Squats: 10 reps Low Back Extensions: 10 reps weighted
WALKING LUNGES
3 minutes 8-20 lb dumbbells No weight on week 1
ABS: 3 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 12-15 reps
CONDITIONING
Walking Lunges: 400 meters OR Incline Walk on 12% for 35 minutes
Day 04
Thursday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
1-Count Pause to a Max 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Band Week 2: 2 Black Bands Week 3: 0 Bands Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
1970’s VOLUME
Incline Barbell Bench Press: 8 sets of 20 reps
Superset with 20 Banded Arrows in between each set
3 SET SUPERSET
Incline Arnold Press: 5-8 reps Cable Pullovers: 15 reps
5 SET SUPERSET
Military Press: 8 reps Lateral Raises: 20 reps
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
1-Count Pause to a Max 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
1970’s VOLUME
Incline Barbell Bench Press: 7 sets of 15-20 reps
Superset with 15-20 Banded Arrows in between each set
2-3 SET SUPERSET
Incline Arnold Press: 5-8 reps Cable Pullovers: 12 reps
4 SET SUPERSET
Military Press: 8 reps Lateral Raises: 15-20 reps
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-15 reps
1970’s VOLUME
Incline Barbell Bench Press: 6 sets of 12-15 reps
Superset with 15 Banded Arrows in between each set
2-3 SET SUPERSET
Incline Arnold Press: 5-6 reps Cable Pullovers: 10 reps
3 SET SUPERSET
Military Press: 6-8 reps Lateral Raises: 12-15 reps
ABS: 3-4 SETS
Straight Leg Lifts: 12-15 reps Knee-ups: 12-15 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400 meters OR Incline Walk on 12% for 35 minutes
Day 05
Friday
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
No Pause to a Max
ABSOLUTE ARM MADNESS 6 Exercises, 5 Rounds
Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five: 30 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
NEED MORE?
3-5 SETS
Rep Progression Regular & Hammer Curls: 6 reps Elbows-out Press - neck & face: 6 reps
AB CIRCUIT: 3-5 SETS
Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 45 minutes
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
No Pause to a Max
ABSOLUTE ARM MADNESS 6 Exercises, 5 Rounds
Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 10 Reps Round Five: 25 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
NEED MORE?
3-4 SETS
Rep Progression Regular & Hammer Curls: 5 reps Elbows-out Press - neck & face: 5 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps
CONDITIONING
Walking Lunges: 400-800 meters OR Incline Walk on 12% for 40 minutes
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmers Carry: 3-4 minutes
ABSOLUTE ARM MADNESS 6 Exercises, 5 Rounds
Round One: 40 reps Round Two: 20 reps Round Three: 10 reps Round Four: 10 Reps Round Five: 20 Reps
Barbell Curls Preacher Curls Cable Curl Straight Bar Pushdowns Bench Dips Skullcrushers
NEED MORE?
3-4 SETS
Rep Progression Regular & Hammer Curls: 4-5 reps Elbows-out Press - neck & face: 4-5 reps
AB CIRCUIT: 3-4 SETS
Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps
CONDITIONING
Walking Lunges: 400 meters OR Incline Walk on 12% for 35 minutes