Day 01
Monday
WARMUP – 2X THROUGH
Band Good Mornings: 25 reps Air Squats: 25 reps Band Pull Aparts: 25 reps Supermans: 25 reps
BENCH PRESS
Week 1: Flat Bench | 3 Rep Max 3 seconds down, 3 second pause on chest on all reps
Week 2: Flat Bench | 2 Rep Max 3 seconds down, 3 second pause on chest on all reps
Week 3: Flat Bench | 1 Rep Max 1 second pause on chest
Week 4: DB Incline Bench Pyramid Sets 20-15-12-10-8-6-4 Superset each set with 15 Wide-grip Lat Pulldowns
5 SET TRI-SET
Dumbbell Pullovers: 10 reps Weighted Dips: 15 reps Seated Rows: 20 reps
4 SET TRI-SET
Underhand Pull-ups: 10 reps Narrow-grip Bench Press: 20 reps Bent Over Barbell Rows: 15 reps (switch grips every set)
GPP — 5 SETS EACH
Reverse Hyper or Barbell Good Mornings: 15 reps Bodyweight Back Extensions: 15 reps Heavy Ab Pulldowns: 15 reps
WALKING LUNGES
400m
FARMER'S CARRY
400m
Day 02
Tuesday
WARMUP – 2X THROUGH
Band Good Mornings: 25 reps Air Squats: 25 reps Band Pull Aparts: 25 reps Supermans: 25 reps
DEADLIFTS – BEST STANCE
Week 1: Rack Pull off 3 Mats to a 3 Rep Max Reset between reps
Week 2: Rack Pull off 2 Mats to a 2 Rep Max Reset between reps
Week 3: Rack Pull off 1 Mat to a 1 Rep Max Reset between reps
Week 4: Regular Deadlift Off Ground Work up to a 1 Rep Max
GERMAN VOLUME TRAINING
Leg Extension: 10 sets of 10 reps (10 seconds rest) Leg or Hamstring Curls: 10 sets of 10 reps (10 seconds rest)
3 SET SUPERSET
Single-Leg Glute Bridge: 10 reps Single-Leg Kettlebell RDL: 10 reps total (3 seconds down, pause)
GPP — 5 SETS EACH
Reverse Hyper or Barbell Good Mornings: 15 reps Bodyweight Back Extensions: 15 reps Heavy Ab Pulldowns: 15 reps
WALKING LUNGES
800m
Day 03
Wednesday
WARMUP – 2X THROUGH
Band Good Mornings: 25 reps Air Squats: 25 reps Band Pull Aparts: 25 reps Supermans: 25 reps
5 SET SUPERSET
Single-Leg Lateral Step-ups: 6 reps per leg Barbell Reverse Lunges: 6 reps per leg (add deficit if needed)
5 SET CIRCUIT
Chest-supported DB Shrugs: 15 reps Chest-supported DB Rows: 15 reps Chest-supported DB Arrows: 15 reps Rope Cable Face Pulls: 30 reps
GPP — 5 SETS EACH
Reverse Hyper or Barbell Good Mornings: 15 reps Bodyweight Back Extensions: 15 reps Heavy Ab Pulldowns: 15 reps
WALKING LUNGES
400m
ONE-ARM FARMER'S CARRY
400m total
Day 04
Thursday
WARMUP – 2X THROUGH
Band Good Mornings: 25 reps Air Squats: 25 reps Band Pull Aparts: 25 reps Supermans: 25 reps
BACK SQUAT
WORK TO A MAX ALL WEEKS Low Bar
Week 1: Box Squat Work up to a 3 Rep Max 5 seconds down on each rep
Week 2: Box Squat Work up to a 1 Rep Max 5 seconds down
Week 3: Back Squat Work up to a 3 Rep Max 5 seconds down on each rep
Week 4: Back Squat Work up to a 1 Rep Max 5 seconds down
5 SET SUPERSET
DB Stiff Leg Deadlifts (close-stance): 15 reps DB Stiff Leg Deadlifts (medium-stance): 15 reps DB Stiff Leg Deadlifts (sumo-stance): 15 reps *Increase weight every set
GPP — 5 SETS EACH
Reverse Hyper or Barbell Good Mornings: 15 reps Bodyweight Back Extensions: 15 reps Heavy Ab Pulldowns: 15 reps
WALKING LUNGES
400m
Day 05
Friday
WARMUP – 2X THROUGH
Band Good Mornings: 25 reps Air Squats: 25 reps Band Pull Aparts: 25 reps Supermans: 25 reps
BEHIND THE NECK BARBELL PRESS PYRAMID
20-15-12-8-6-4 Increase weight every set
20 Band Face Pulls after every set
REP PROGRESSION: 5 SET SUPERSET
DB Frontal Raise DB Lateral Raise 1-1, 2-2, 3-3, 4-4, 5-5 reps
DB Neutral-grip Press DB Regular Press 1-1, 2-2, 3-3, 4-4, 5-5 reps
REP PROGRESSION: 5 SET SUPERSET
Incline Regular DB Curls Incline DB Hammer Curls
REP PROGRESSION: 5 SET SUPERSET
Incline DB Rollbacks Incline DB Elbows-out Press
GPP — 5 SETS EACH
Reverse Hyper or Barbell Good Mornings: 15 reps Bodyweight Back Extensions: 15 reps Heavy Ab Pulldowns: 15 reps
WALKING LUNGES
400m
FARMER'S CARRY
400m
Day 06
Saturday
WALKING LUNGES
400-800m
Day 07
Sunday
WALKING LUNGES
400-800m