Weeks 1 and 2

Day 1: Upper

Warm Up

Foam Roll Upper Back, Lats, Pecs

1A. Barbell Bench Press

4x8, Then drop the weight by 30% —> 1 X AMRAP (as many reps as possible)

1B. Single Arm Dumbell Row

4x10 each arm

2A. DB Bench ISO Hold to 10 dumbell presses

4 x 20 second hold then 10 reps

2B. Pull Up Ladder

4 x 5,4,3,2

3A. Band Face Pulls

1x50

3B. Band Pull Aparts

1x50

Day 2: Lower

1A. Barbell Box Squat

4x8 work up to about 70% then 1 x AMRAP @ 60%

1B. Frog Pump Glute Bridges

4x20

2A. KB Complex

**KB Swing —> Clean —> Squat —> Reverse Lunge = 1 Rep**

4x5 each side

2B. KB Sumo Deadlift (two kettlebells - one in each hand)

4x15

3A. Assault Bike

3x10 calories

3B. Wall Sit

3x30 seconds

Day 3: Full Body

1A. Box Jumps

4x5

1B. MB Chest Slam

4x8

2A. Barbell Deadlifts

4x10

2B. DB Push Press

4x8

3A. TRX or Ring Rows

4x12

3B. Farmers Walks

4x 1:30 seconds

DAY 4: Optional Conditioning

1. Assault Bike

20 seconds HIGH INTENSITY (>90% effort) followed by 10 seconds of LOW INTENSITY

Repeat this 20/10 for 8 rounds for a total of 4 minutes

2. Rower

500 m row @ 80% effort

 Weeks 3 and 4

Day 1: Upper

1A. Bench Press

4x6, then do an AMRAP (as many reps as possible) with 30-40% less than your heaviest set

1B. Band Face Pulls

4x15 reps with a 15 second hold on the last rep

2A. Slow Eccentric Push-Ups (5 second lowering)

4x6

2B. Slow Eccentric Pull-Ups (5 Second lowering)

4x3-5

3A. Curls

4x12

3B. Band Reverse Fly

4x20 each arm

3C. Hanging Leg Raises

4x8-12

Day 2: Lower

1A. BB Box Squat

6x4, then 1 AMRAP with 40% less than heaviest set

1B. Box Jumps

6x4

2A. BB (barbell) or DB (dumbbell) step-ups

4x10 (5 each leg)

2B. Squat Hold (squat down to 90 degrees)

4x30 second hold

3A. Barbell Hip Thrusts

3x12

3B. Weighted Lunges

3x12 (6 each leg)

Day 3: Full Body

1A. Hang Cleans (barbell or DB)

5x5

1B. Sumo Deadlift

5x12, use lighter weight and move feet wider than a normal deadlift - kettlebells are a good option for this movement if you prefer over barbell

2A. DB Push Press

5x8

2B. Band Pull Downs

5x12

3A. Farmers walks

4x100 steps (use heavy dumbbells or kettlebells)

3B. Sprints

4x20 seconds (can be a treadmill, outside, or on a bike)

Day 4: Optional (but suggested) Conditioning

10 min run or bike with even HI/lo intervals - 30 seconds high intensity / 30 seconds low recovery intensity and repeat for 10 min