DAY 1

Warm Up
3 Rounds of:
1:00 Light Bike
10 Bodyweight Squats demo
10 Scapular Pull Ups demo
10 PVC Pass Throughs

H. Pull Tri Set Set 1 Set 2 Set 3 Set 4
BB Pendlay Row demo x10 x10 x10 x10
Seated Rope Cable Row x12 x12 x12 x12
Inverted Row xMax xMax xMax xMax
Squat Super Set Set 1 Set 2 Set 3
Front Squat x12 x12 x12
Leg Press x15 x15 x15
V. Press Set 1 Set 2 Set 3
DB Strict Press demo x20 x20 x20
Auxillary Circuit Set 1 Set 2 Set 3 Set 4
DB Walking Lunges x18/leg x18/leg x18/leg x18/leg
Pull-Ups demo x8 x8 x8 x8
KB Swings x18 x18 x18 x18
1 Arm Farmer's Carry x50m/arm x50m/arm x50m/arm x50m/arm

VO2Max Conditioning
6 Rounds of:
:60s Row Hard Pace
:60s Row Light Pace


DAY 2

Warm Up
3 Rounds of:
1:00 Light Row
10 Push Ups demo
5 DB Strict Press per Arm demo
15 Second Plank Hold demo

V. Press Super Set Set 1 Set 2 Set 3 Set 4
BB Strict Press demo x12 x12 x12 x12
DB Lateral Raise x15 x15 x15 x15
H. Press Super Set Set 1 Set 2 Set 3 Set 4
Incline DB Press x12 x12 x12 x12
DB Flys x15 x15 x15 x15
Press Auxillary Set 1 Set 2 Set 3
Dips x12 x12 x10
Tricep Push Downs x15 x15 x15
Core Tri Set Set 1 Set 2 Set 3
WTD Crunches x16 x16 x16
Straight Leg Sit Ups demo x16 x16 x16
Russian Twists demo x16/side x16/side x16/side

Aerobic Conditioning
3 Rounds of:
.5 Mile Treadmill Run
15 Burpees
40 Cal Bike


DAY 3

Warm Up
3 Rounds of:
5 Spiderman + Reach per side
5 Walkouts
10 KB Goblet Good Mornings
10 Banded Pull Aparts

Hinge Tri Set Set 1 Set 2 Set 3 Set 4
Deadlift x10 x10 x10 x10
BB Good Morning demo x12 x12 x12 x12
Reverse Hypers xMax xMax xMax xMax
Push Super Set Set 1 Set 2 Set 3
DB Flat Bench x12 x12 x12
DB Front Raises x15 x15 x15
Pull Set 1 Set 2 Set 3
Lat Pull Down x20 x20 x20
Auxillary Circuit Set 1 Set 2 Set 3 Set 4
Step Ups x16/leg x16/leg x16/leg x16/leg
Push Ups demo xMax xMax xMax xMax
KB Goblet Squat demo x16 x16 x16 x16
KB Front Rack Carry x50m x50m x50m x50m

Sled/Prowler Conditioning
7 Rounds of:
100m Sled or Prowler Push
Rest 2:00


DAY 4

Warm Up
3 Rounds of:
1:00 Light Row
10 Scapular Pull Ups demo
10 Banded Pull Aparts
10 Straight Leg Sit Ups

Exercise Set 1 Set 2 Set 3 Set 4
Pull-Ups demo xMax Same as Set 1 -1 -1
Rev. Grip Pull Downs x10 x10 x10 x10
Exercise Set 1 Set 2 Set 3 Set 4
Face Pulls x12 x12 x12 x12
Upright Rows x15 x15 x15 x15
Exercise Set 1 Set 2 Set 3
Close Grip Assisted Pull Ups x12 x12 x12
Cable Preacher Curls x15 x15 x15
Exercise Set 1 Set 2 Set 3
Plank Hold demo x35 Seconds x35 Seconds x35 Seconds
Hollow Hold x35 Seconds x35 Seconds x35 Seconds

Aerobic Conditioning
21:00 Stair Climber


DAY 5

Warm Up
3 Rounds of:
5 Reverse Lunges Per Leg
5 Waiter Squats per Arm
10 TRX Rows
10 BB Strict Press demo

Exercise Set 1 Set 2 Set 3 Set 4
Bench Press or Machine Bench x10 x10 x10 x10
DB Strict Press demo x12 x12 x12 x12
Push Ups demo xMax xMax xMax xMax
Exercise Set 1 Set 2 Set 3
Chest Supported Row x12 x12 x12
Rear Delt Flys x15 x15 x15
Exercise Set 1 Set 2 Set 3
Back Squat or Hack Squat x20 x20 x20
Auxillary Circuit Set 1 Set 2 Set 3 Set 4
Hamstring Curl or Back Extension x16 x16 x16 x16
DB Arnold Press x16 x16 x16 x16
Cossack Squats x16/leg x16/leg x16/leg x16/leg
1 Arm Overhead Carry x25m/arm x25m/arm x25m/arm x25m/arm

VO2Max Conditioning
8 Rounds of:
:30s Sprint Hard Pace
:30s Jog Light Pace


WORKOUT DAY MEALS

Waking Meal 1
12pm
40+g Protein
No Extra Fat
80g Extra Carbs
6-8 oz Chicken
2 Cup White or Brown Rice
1-2 Cups of Vegetables
3-4 Hours Later Meal 2
2-3 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs
6-8 oz Chicken or Fish
2 Cup White or Brown Rice
1-2 Cups of Vegetables
1 Tbsp Coconut or Olive Oil
3-4 Hours Later Meal 3
2-3 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs
6-8 oz Chicken or Fish
2 Cup White or Brown Rice
1-2 Cups of Vegetables
1 Tbsp Coconut or Olive Oil
3-4 Hours Later Meal 4
2-3 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs
Shake:
1 Cup Oatmeal
1 Scoop Protein Powder
144g Frozen Strawberries
2 Tbsp Peanut or Almond Butter
1-2 Cups Water or Unsweeted Almond Milk
2 Cup Spinach
1 Hour Before Bed Meal 5
1-2 Hours Later
40+g Protein
15g Extra Fat
80g Extra Carbs
1 Cup Egg Whites
2 Eggs
1/2 Avocado
1-2 Cups Veggies
1 Cup Oatmeal

REST DAY MEALS

Waking Meal 1
12pm
40+g Protein
15g Extra Fat
No Extra Carbs
2 Eggs
1 Cup Egg Whites
1/2 Cup Chopped Onion 
1 Cup Chopped Pepper 
1/2 Avocado
3-4 Hours Later Meal 2
2-3 Hours Later
40+g Protein
15g Extra Fat
No Extra Carbs
6-8 oz Chicken or Fish
2 Cups of Vegetables
1/2 Avocado
3-4 Hours Later Meal 3
2-3 Hours Later
40+g Protein
15g Extra Fat
50g Extra Carbs
6-8 oz Lean Ground Beef
2 Cup Broccoli Slaw
1 Cup Cauliflower Rice
1 Tbsp Coconut or Olive Oil
1 Cup White or Browwn Rice
3-4 Hours Later Meal 4
2-3 Hours Later
40+g Protein
15g Extra Fat
50g Extra Carbs
6-8 oz Chicken or Fish
1 Cup Broccoli Slaw
1 Cup Cauliflower Rice
1 Cup Cooked Sweet Potatoes or Potato
1 Tbsp Olive Oil
1 Hour Before Bed Meal 5
1-2 Hours Later
40+g Protein
15g Extra Fat
100g Extra Carbs
Shake:
1 Scoop Protein Powder
2 Tbsp Chia Seeds
144g Frozen Strawberries
1 Cup Spinach
1-2 Cups Water or Unsweeted Almond Milk
1  1/2 Cup Oatmeal

ABBREVIATION KEY

BB: Barbell
DB: Dumbbell
KB: Kettlebell
1RM: One rep max
BS: Back Squat
FS: Front Squat
RDL: Romanian Dead Lift
PS: Power Snatch
PJ: Power Jerk
CnJ: Clean and Jerk
PC: Power Clean
WTD: Weighted
Rev: Reverse
RFT: Rounds for Time
AMRAP: As Many Reps as Possible

-