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MONDAY

WARMUP
Run, row or bike: 5 minutes
Regular Plank on Forearms: 3 sets of 1:00
Push-ups: 3 sets of 15-20 reps

BENCH PRESS — WORK TO A 2 MAX ALL WEEKS
Week 1: Flat | Work to a 2 Rep Max ; Pause First Rep on Chest
Week 2: Flat | Work to a 2 Rep Max ; Regular Reps
Week 3: Flat | Work to a 1 Rep Max Pause Rep
Week 4: Incline | Work to a 1 Rep Regular Rep
**First 2 weeks through Mini-bands**

CHEST SMASH — 5 SET TRI-SET
Dumbbell Incline Bench: 15 reps
Dumbbell Pullovers: 15 reps
Cable Chest Fly: 15-20 reps

ACCESSORY — 3 SET SUPERSET
Chest Fly w/ 3 count stretch: 12-15 reps
Elevated Push-ups: 15-20 reps
**Up on bench

GPP WORK — 5 SETS EACH
Back Extensions: 15 reps
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar: 15 reps (weighted if possible)
Ab Cable Crunch: 15 reps

SLED DRAG (FACE SLED)
400m HEAVY

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TUESDAY

WARMUP
Run, row or bike: 5 minutes
Regular Plank on Forearms: 3 sets of 1:00
Body weight Squats: 3 sets of 15 reps

DEADLIFTS 
Week 1: Conventional Rack Pull | Work to a Heavy set of 3 reps
Week 2: Sumo Rack Pull | Work to a Heavy set of 3 reps
Week 3: Conventional | Work to a 2 Rep Max ; Pause first rep, regular second rep
Week 4: Sumo | Work to a 2 Rep Max ; Pause first rep, regular second rep
**Pause is for 1 second**

EXTRA LEG WORK — 4 SET SUPERSET
Barbell Lunges: 10 reps each leg
Box Jumps: 5 reps (aim for height)

GPP WORK — 5 SETS EACH
Back Extensions: 15 reps
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar: 15 reps (weighted if possible)
Ab Cable Crunch: 15 reps

SLED WALK (FACE AWAY FROM SLED)
400m HEAVY

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WEDNESDAY

WARMUP
Walking Lunges: 3 minutes
Body weight Squats: 3 sets of 15-20 reps
Back Extensions: 3 sets of 15 reps

5 SET SUPERSET
Kettlebell Walking Lunges: 12 reps each leg (choose weight)
Goblet Squats: 15 reps
*Hold a DB or KB in the front

5 SET TRI-SET
Heavy Lat Pulldowns: 15 reps
1 Arm Dumbbell Rows: 10 reps each arm
DB Reverse Fly: 15 reps

GPP WORK — 5 SETS EACH
Back Extensions: 15 reps
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar: 15 reps (weighted if possible)
Ab Cable Crunch: 15 reps

GPP — SLED DRAG — 8 INTERVALS
100m
*1:00 Rest between each set

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THURSDAY

WARMUP
Walking Lunges: 3 minutes
Body weight Squats: 3 sets of 15-20 reps
Back Extensions: 3 sets of 15 reps

BACK SQUAT — WORK TO A MAX ALL WEEKS
Week 1: High Bar Box Squat | Work to a 2 Rep Max
Week 2: Low Bar Box Squat | Work to a 2 Rep Max
Week 3: High Bar | Work to a 1 Rep Max Pause Rep
Week 4: Low Bar | Work to a 1 Rep Max Pause Rep

5 SET SUPERSET
Barbell Good Mornings: 12 reps
DB Split Squats: 10 reps each leg

GPP WORK — 5 SETS EACH
Back Extensions: 15 reps
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar: 15 reps (weighted if possible)
Ab Cable Crunch: 15 reps

NO SLED OR LUNGES

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FRIDAY

WARMUP
Run, row or bike: 5 minutes
Regular Plank on Forearms: 3 sets of 1:00
DB Press: 1 set of 50 reps

PUSH PRESS
Week 1: Dumbbell | Set of 10 reps
Week 2: Barbell (in front) | Work to a 5 rep Max
Week 3: Barbell (behind the head): Heavy set of 5 reps
Week 4: Barbell (in front): Work to a 3 rep Max

CHASE THE PUMP — 4 SET CIRCUIT
Barbell Curls: 25 reps
Straight Bar Pushdowns: 25 reps
Lateral Raises: 25 reps”
DB Skullcrushers: 25 reps

3 SET SUPERSET
Preacher Curls: 15 reps
Arnold Press: 15 reps
Band Pushdowns: 20 reps

GPP WORK — 5 SETS EACH
Back Extensions: 15 reps
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar: 15 reps (weighted if possible)
Ab Cable Crunch: 15 reps

WALKING LUNGES
400m (weighted if possible)

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SATURDAY

WARMUP
Walking Lunges: 3 minutes
Body weight Squats: 3 sets of 15-20 reps
Band Good Mornings: 3 sets of 15 reps

ROW INTERVALS — 10 SETS
:40 on, :20 rest
**NO ROWER = BIKE

1 ARM OVERHEAD CARRY
*8 sets of 100m (4 each arm)

GPP WORK — 4 SETS EACH
Back Extensions: 15 reps
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar: 15 reps (weighted if possible)
Ab Cable Crunch: 15 reps

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