*New? Scale the reps & sets down depending on your experience level!
MONDAY
CHEST & BACK
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING: 3 MINUTES
Push-ups: Max Reps
TIME FRAME TRAINING: 3 MINUTES
Pull-ups: Max Reps (if available)
REP PROGRESSION: 3 SETS
3-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Medium-Deep, Palms Facing In, Wide
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest
10 sets
Flat Chest Flys: 20 reps
Bodyweight Undergrip Rows: 10 reps
100 REP EXPLOSION: 1 ARM ROW PER SIDE
Rule is you can’t switch to other arm till 100 reps is done
& you can’t put it down
CORE: TIME FRAME TRAINING
Stick Twist: 3 minutes
Advanced: GVT Ab Wheels: 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
TUESDAY
ARMS & UPPER BODY
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING – 2 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING – 2 MINUTES
Bicep Curls: Max Reps
TIME FRAME TRAINING – 2 MINUTES
Pushdowns or DB Skulls: Max Reps
4-WAY 20’s: 3 SETS
Regular Curls – Elbows Out
Regular Curls
Hammer Curls – Elbows Out
Hammer Curls
4-WAY 20’s: 3 SETS
Db Skulls – To the Nose
DB Rollbacks
Elbows Out Press
Elbows Out Neck Press
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Lateral Raise & Frontal Raise
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
WEDNESDAY
LEGS & LOWER BODY
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
TIME FRAME TRAINING
100-250 reps For Time (depends on level)
Body Squats
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest
10 sets
Hamstring Curls or Stiff Leg Deadlifts: 20 reps
Calf Raises: 10-20 reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
THURSDAY
CHEST & BACK 2
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest
10 sets
Incline Bench Press: 20 reps
Bodyweight Rows or Pull-ups: 10 reps
TIME FRAME TRAINING: 2 MINUTES
Double Arm Rows: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Bent Over Rear Delt Fly: Max Reps
3 WAY 20’s: 3 SETS
DB Bench Press
DB Chest Fly
Push-ups
BASIC HIGH VOLUME SUPERSET: 3 SETS
Dumbbell Pullovers: 30 reps
Decline Press: 30 reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
FRIDAY
ARM DAY 2
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest
10 sets
DB Bicep Curls
DB Rollbacks
REP PROGRESSION: 3 SETS
3-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Arnold Press
Neutral Press
Military Press
HIGH REP LADDER: 20-10 REPS
ASCENDING REP LADDER: 10-20 REPS
Laterals & Frontal Raises
TIME FRAME TRAINING: 2 MINUTES
Bodyweight Skulls: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Band Pushdowns or Bodyweight Dips: Max Reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Advanced: GVT Ab Wheels 10 sets of 10 reps, 10 seconds rest
Supermans: Max Reps in 3 minutes
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
SATURDAY
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m
SUNDAY
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m