DAY 1

Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Spiderman + Reach each side
5 Scapular Pull Ups demo
5 Scapular Push Ups
2 Rounds of:
10 BB Bent Over Rows
10 Push Ups demo
10 Sit Ups

Exercise Set 1 Set 2 Set 3 Set 4
Front Squat 8 Reps 8 Reps 8 Reps 8 Reps
1 Arm DB Row 8 Reps per arm 8 Reps per arm 8 Reps per arm 8 Reps per arm

Rest: 60s
Tempo 4/0/1/0

Excercise Set 1 Set 2 Set 3
30-Degree Incline DB Bench 10 Reps 10 Reps 10 Reps 10 Reps
Chin Ups 8 Reps 8 Reps 8 Reps 8 Reps

Rest: 60s
Tempo 3/0/1/0

Conditioning
4 Rounds of:
7 Thrusters
50m Sled Push
10m Sprint


DAY 2

Warm-Up
5:00 Light-Pace Cardio Machine
2 Rounds of:
5 Walking Lunges per Leg
5 Wall Squats
5 Scapular Push Ups
2 Rounds of:
10 Bodyweight Squats demo
10 KB Goblet Good Mornings
15s Plank Hold

Exercise Set 1 Set 2 Set 3 Set 4
Front Squat 8 Reps 8 Reps 8 Reps 8 Reps
Glute Hamstring Raise 8 Reps 8 Reps 8 Reps 8 Reps

Rest: 90s
Tempo 4/0/1/0

Excercise Set 1 Set 2 Set 3 Set 4
Front Foot Elevated Split Squat 10 Reps per leg 10 Reps per leg 10 Reps per leg 10 Reps per leg
RDL 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 60s
Tempo 3/0/1/0

Excercise Set 1 Set 2 Set 3
Glute Bridge 10 Reps 10 Reps 10 Reps
1 Arm Farmer's Carry (4x25m) 100m 100m 100m

Rest: 60s
Tempo 2/0/1/1

Conditioning
5 Rounds of:
10 Calorie Row
10 Calorie Bike
2:00 Rest


DAY 3

Warm-Up
5:00 Light Pace Cardio Machine
Aerobic Conditioning
20:00 Cardio of Choice
HR 120-140 BPM
"Jay"
20:00 As Many Reps As Possible (AMRAP) of:
22 Air Squats
12 Toes to Bar 
9 Burpees


DAY 4

Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Spiderman + Reach each side
5 Scapular Pull Ups demo
5 Scapular Push Ups
2 Rounds of:
10 TRX Rows
10 BB Strict Press demo
10 Sit Ups

Exercise Set 1 Set 2 Set 3 Set 4
1 Arm DB Strict Press demo 8 Reps per arm 8 Reps per arm 8 Reps per arm 8 Reps per arm
Chin Ups - Close Grip 8 Reps 8 Reps 8 Reps 8 Reps

Rest: 75s
Tempo 4/0/1/0

Excercise Set 1 Set 2 Set 3 Set 4
DB Lateral Raise 10 Reps 10 Reps 10 Reps 10 Reps
Reverse Crunch 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 60s
Tempo 2/0/1/1

Excercise Set 1 Set 2 Set 3 Set 4
DB Lateral Raise 10 Reps 10 Reps 10 Reps 10 Reps
Reverse Crunch 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 60s
Tempo 2/0/1/1

Excercise Set 1 Set 2 Set 3
Powell Raise - DB 10 Reps 10 Reps 10 Reps
AB Roll Out 12 Reps 12 Reps 12 Reps

Rest: 45s
Tempo 3/0/1/0

Conditioning
20:00 AMRAP of:
5 Pull Ups
10 Push Ups demo
15 Air Squats


DAY 5

Warm-Up
5:00 Light-Pace Cardio Machine
2 Rounds of:
5 Walking Lunges per Leg
5 Inchworms
5 Wall Squats
2 Rounds of:
10 Bodyweight Squats demo
10 KB Goblet Good Mornings
15s Plank Hold

Exercise Set 1 Set 2 Set 3 Set 4
Back Squat 8 Reps 8 Reps 8 Reps 8 Reps
Leg Curl 8 Reps 8 Reps 8 Reps 8 Reps

Rest: 90s
Tempo 4/0/1/0

Excercise Set 1 Set 2 Set 3 Set 4
Leg Press 10 Reps per leg 10 Reps per leg 10 Reps per leg 10 Reps per leg
Back Extension 10 Reps 10 Reps 10 Reps 10 Reps

Rest: 60s
Tempo 3/0/1/0

Conditioning
4 Rounds of:
6 Dips
50m Bear Crawl
100m KB Front Rack Carry
Rest 1:00


DAY 6

Warm-Up
5:00 Light-Pace Cardio Machine
Aerobic Conditioning
20:00 Cardio of Choice
HR 120-140 BPM
"The Chief"
5x3:00 AMRAP of:
3 Power Cleans (135lbs)
6 Push Ups demo
Rest 1:00 between each AMRAP


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

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