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 |