Compound Movement:
     Deadlift
     Hamstrings and Core Stability,

A1:Sumo Deadlift 2-3s ECC
     Sets:4 4-6(8) Weight:

A2:Hack Squat Press 2-3s Ecc
      Sets:4 Reps:20,15,12,10 Weight:

B1:Split Stance Banded or Cable Push Press
     Sets:4 Reps:8-10(12)per side    
     Weight:

B2: Single Arm Cable Lat Pulldowns
      Sets:4 Reps:8-10(12)    
      Weight:

C1:KB Step Back Lunges or Combat       
      Squat
      Sets:4 Reps:8-10(12)per side    
      Weight:


Day2:

      Back and Chest

A1: DB Neutral Grip Chest Press
      Sets:4 Reps:10-12(15) Weight:

A2: Seated Cable Or Banded Rows
       Sets:4 Reps:12-15 Weight:
       
B1:Underhanded Lat Pull-downs
     Sets:4 Reps:12-15 Weight:

B2:Hex Chest Press
      Sets:4 Reps:12-15 Weight:

C1:DB Spider Bicep Curls 2-3s Ecc
      Sets:4 Reps:10-12 Weight:

C2:Tricep Pushdowns
       Sets:4 Reps:10-20 Weight:20lbs

Mobility Day

A1: KB Side Lunges 2s Hold at The
Bottom
Sets:3 Reps: 4per side
Weight:15-20lbs

A2: KB DB Windmills
Sets:3 Reps:4-5 per side
Weight:8-10

A3: DB Bent Over Rows 2s Hold
Sets:3 Reps:10 Weight:BDY

B1: Stability Ball Circles
Sets:4 Reps:12 Weight:

B2: KB Or DB Combat Squat
Sets:4 Reps:8-10 per side Weight:

B3: Weighted Dead Bugs
Sets:3 Time:35s Weight:

Day3:

HIIT

A1:A-Frame Jump Squats (Twist)
Sets:4 Time:45s Weight:BDY

A2:Narrow Stance Heels Up Goblet Squat
2-3s Ecc
Sets:4 Reps:6-8 Weight:

A3:KB Cossack Side Lunges
Sets:4 Reps:8-10 Weight:

B1:Medicine Ball Slams
Sets:4 Time:45 Weight:

B2: Plyo Box Jumps
Sets:4 Reps:6-8(10) Weight:15-20lbs

B3:Skaters

Day4:

 Upper Back Focus, With Lower Core and
Biceps

A1:Seated Wide Rows 1s Hold
     Sets:4 Reps:10-12(15) Weight:
(Rest 2min)

A2: DB Hammer Curls
      Sets:4 Reps:10-12(15) Weight:
(90s Rest)

B1:Standing Lat Pulldowns 2-3s Ecc
     Sets:4 Reps:10-12(15) Weight: (90s Rest)

B2:Cable Or Banded Split Stance
      Sets:4 Reps:10-12(15) Weight:

B3: Cable or Banded Reverse Choppers
       Sets:4 Reps:8-10per side Weight:

C1:Bicep Curls 2s Hold at the top
     Sets:4 Reps:10-12(15) Weight:



Day1:
 
A1: Narrow Stance Zercher Squat 2-3sEcc
  Sets:3  Reps:10-20  Weight:

A2: Bosu Ball Skaters 
Sets:3 Time:35s Per Leg Weight:BDY

A3: Double Seated Hip Abductions
Sets:3 Reps:10 Weight:
 

B1: Gorilla Lat Rows 
Sets:3 Reps:10-20 Weight:

B2: Stability Ball Dumbbell Chest Press 2-3s Ecc
Sets:3 Reps:12-15(20) Weight:

B2: Dumbbell Lateral Raises 2-3s Ecc
Sets:3 Reps:12-15(20) Weight:


C1: Floor Banded Sprint Starts
Sets:3 Reps:12-15 Weight: (30s Rest)

C2: Penguins
Sets:3 Time: 45 Weight: (30s Rest)

C3: Banded Hip Thrusts ISO Hold
Sets:3 Time: 45 Weight: (30s Rest)

 
 Day2:

A1: Bench Mountain Climbers
Sets:3 Time:45s Weight:

A2: Side to Front Lunge Shoulder Press
Sets:3 Time:35s Weight:

A3: Plank Kickbacks
Sets:3 Reps:8-12per Leg Weight:
 

B1:Kneeling Weighted Paloff Press
Sets:3 Reps:4-8 Weight:8-10lbs

B2:Stability Ball Squeeze Press Half Sec Hold
Set:3 Time:45s Weight:(90s rest)
 
B3:Cable or Banded Reverse Choppers 
Set:3 Reps:10-12 per Side Weight:


C1:Double Side Hops
Sets:3 Time :1min Weight:

C2:Swivel Jump Toe Touch  
Set:3 Time:45s Weight:(90s rest)
 
C3:Calve Raises 1Hold at Bottom  
Set:5 Reps:10-12 Weight:


Day3:
A1: A-Frame Jumps
Sets:3 Time:45 Weight:

A2: Bicep Curls LH/SH
Sets:3 Reps:8-10 Weight:10-12lbs

A3: Chest Support Row 1s Hold
Sets:3 Reps:12-15 Weight:
 

B1: Low Jump Squats
Sets:3 Reps:8-10 Weight:

B2:Scissors 1s Hold 
Set:3 Time:45s Weight:(90s rest)
 
B3:Cable Kickbacks 
Set:3 Reps:10-12 Weight:40-60lbs (90s rest)


B1: Low Jump Squats
Sets:3 Reps:8-10 Weight:

B2:Scissors 1s Hold 
Set:3 Time:45s Weight:(90s rest)
 
B3:Cable Kickbacks 
Set:3 Reps:10-12 Weight:40-60lbs (90s rest)

 
 Day4:
 
A1:Wall Sits  
Sets:4 Time:45-60s Weight:BDY (1Min Rest)

A2:Step Back Lunges
4s Hold  Sets:4 Reps:8-10 per Leg
Weight:BDY(3min Rest)
 
A3:Dumbbell Incline Shoulder Press
Sets:3 Reps:15-20 Weight:10-12lbs


B1:Zercher Squat 2-3s
Sets:4 Reps:10-12 Weight:65lbs
 
B2:Dirty 30 Calves Raises
Sets:4 Reps:6-8(10) Weight:20lbs

B3:Tricep Push Downs Or Gorilla Tries
Sets:4 Reps:10-12) Weight:12-15


C1: KB Swings
Sets:3 Time:1min Weight:

C2: Skaters
Sets:3 Time:35s Weight:

C3: 1-2 Foot Switch Slip
Sets:3 Reps:8-12per Leg Weight:





Day1:

Block1:

Compound Movement:
Deadlift
Hamstrings and Core Stability,

A1:KB Sumo Deadlift 2-3s Ecc
Sets:4 Reps:4-6(8) Weight:

A2:Side Lunge to Front Lunge to
ShoulderPress
Sets:4 Reps:8-10(12) Weight:

A3:Barbell Mountain High Knees (3 LVL Step)
Sets:4 Reps:8-10(12)per Leg Weight:

Block2:
B1:Plank Alt Toe Touch
Sets:4 Reps:8-10(12) Weight:

B2:TRX Roll Outs
Sets:4 Reps:8-10(12)Weight:

B3:Stability Turkish Twist
Sets:4 Reps:8-10(12)Weight:

Block3:
C1:Dumbbell Bicep Curls
Sets:4 Reps:8-10(12) Weight:

C2:Dumbbell Bicep Curls
Sets:4 Reps:8-10(12) Weight

C3:Dumbbell Bicep Curls
Sets:4 Reps:8-10(12) Weight


Day2:

Block1:
Shoulders, Chest Core and Back

A1: Dumbbell Chest Support Wide Rows
2s Hold at the Top
Sets:4 Reps:8-10(12) Weight:

A2: TRX Reverse Grip Pull-ups Toes Up
Sets:4 Reps:8-10(12)Weight:

A3: Tricep Gorillas
Sets:4 Reps:8-10(15)Weight:

Block2:
B1:Incline Chest Press 2s Hold at the Bottom
Sets:4 Reps:8-10 (12) Weight:

B2:DB Lateral Raises 2-3s Ecc
Sets:4 Reps:10-12 Weight:8-10lbs

B3:DB Stability Ball Peck Flys
Sets:4 Reps:10-12 Weight:8-10lbs

Block3:
C1:TRX Deadman’s Row
Sets:4 Reps:8-10(12) Weight:BDY

C2: Standing Lat Pulldowns
Sets:4 Reps:8-10(12) Weight:BDY

C3: Banded Fast forward n Backs
Sets:4 Reps:8-10(12) Weight:BDY


Day3:

Quads and Glutes


Block1:
A1:Heels up Front squat 2-3s Ecc
Sets:4 Reps:6-8(12) Weight:

A2:Jump Squats
Sets: Reps:10-12 Weight:

A3:TRX SL Pistol Squat 2-3s Ecc
Sets: Reps:10-12 per leg Weight:

Block2:
B1:Triple Hip Thrusts
Sets:4 Reps:10-12 Weight:

B2:Trap Bar 2-3s
Sets:4 Reps:8-10(12)Weight:

B3:KB Side Planks
Sets:4 Reps:6-8(10)per side Weight:


Block3:
C1:Banded Reverse Choppers
Sets:4 Reps:8-10 per side Weight:

C2:KB Plank Sliders
Sets:4 Reps:8-10 per side Weight:

C3:StabilityBall Leg Curls
Sets:4 Reps:10-20 Weight:

Day4:

Upper Back Focus, With Lower Core and Biceps

Block1:
A1:Banded Lat Pulldowns
Sets:4 Reps:10-12(15) Weight:60-65lbs

A2:Dumbbell Lateral Swings(Dual) Neutral grip
Position
Sets:4 Reps:10-12(15) Weight:

A3:Cable Lat Rows
Sets:4 Reps:10-12(15) Weight:


Block2:
B1:Skaters
Sets:4 Time:60s Weight:

B2:Medicine Ball Slams
Sets:4 Time:60s Weight:

B3:Box Jumps
Sets:4 Time:60s Weight:

Block3:
C1:Alt Bicep Curls
Sets:4 Reps:10-12(15) Weight:

C2:DB Bicep Curls LH/SH
Sets:4 Reps:10-12(15) Weight:

C3:Cable Tricep Pushdowns
Sets:4 Reps:10-12(15) Weight:


Day5:

Hamstrings, glutes and Back

Block1:
A1: BB Sumo Deadlift 2-3s Ecc
Sets:4 Reps:10-12(15) Weight:

A2:Dumbbell Banded Goblet Side Lunge
Goblet Squat
Sets:4 Reps:10-12(15) Weight:

A3:DB Step Back Lunges (Hinge Forward)
Sets:4 Reps:10-12(15)per side Weight:

Block2:
B1:Sprint Starts
Sets:4 Reps:8-10 Per Side Weight:

B2:Bench Slow Can Cans
Sets:4 Time:60s Weight:

B3:Weighted DeadBugs (slow)
Sets:4 Time:60s Weight:

Block3:
C1:Mountain Climbers
Sets:4 Reps:10-12(15) Weihght:

C2:Weighted Pollof Press (Split Stance)
Sets:4 Reps:10-12(15) Weihght:

C3:Alt Bicep Curls
Sets:4 Reps:10-12(15) Weihght:



Day1:

Quad Hamstring Focus
 
A1:Zercher Squat 2-3s Ecc
Sets:3 Reps:10-12 Weight:

A2:DB Triple Hip Thrust 1-2s Hold
Sets:3 Reps:10-12 Weight:

A2:Hack Squat  2-3s w1s Pause at the
Bottom
Sets:3 Reps:10-12 Weight: (90s Rest)
“Note: On the Last Set 2s Hold at the
Bottom”.
 
Core with control

B1:Cable or Banded Step Outs
Sets:4 Reps:10-12 pre leg  Weight:
(2min Rest)
 
B2:Bench Mountain Climbers 1s Hold
Sets:4 Reps:15-20 Weight:
 
B3:Calve Raises Till Failure
Sets:5 Reps: Weight:(60s Rest)
 

C1:Banded Floor Hip Thrust
Sets:4 Reps:15-20 Weight:
 
C2:Wall Sits
Sets:3 Time:40s-1min Weight:(60s Rest)

C3:Plated Trunk Rotations
Sets:3 Time:40s-1min Weight:(60s Rest)

 
Day2:

Back & Lat Focus
 
A1:Single Arm Lat Pulldowns 2s Hold at the Bottom
      Sets:3 Reps:4-6 Weight:BDY(2min Rest)
 
A2: Single Arm Lat Row 2-3s Ecc
       Sets:3 Reps:10-20 Weight:(90s Rest)

A3:Cable Face Pulls
Sets:3 Reps:10-20 Weight:(90s Rest)
 

Bench Assisted

B1: Single Arm Bench Rows 1.5
     Sets:3 Reps:10-12 Weight:
 
B2: Standing Lat Pulldowns 2-3s Ecc
     Sets:3 Reps:10-12 Weight:
 
B3:Banded Hip Thrust ISO Hold 3
     Sets:3 Reps:10-12(15) Weight: (90s Rest)
 
Lat & Arms

C1: DB Pullovers
    Sets:3 Reps:10-12 Weight:
 
C2: Bicep Curls LH/SH
     Sets:4 Reps:4-6 Weight:BDY
 
 
Day3:
 
Push (shoulder focus) Light
 
A1: Seated Dumbell Shoulder Press 1.5
Sets:3 Reps:10 Weight: 10s Rest
 
A2: Rear delt raise pronated grip
Sets:3 Reps:10-12 Weight: 2min Rest

A3: Bicep Curls to Shoulder Press
Sets:3 Reps:10-12 Weight: 2min Rest


 B1: Dumbbell Lateral Raise
Sets:3 Reps:20,15,12,10, Weight:10s rest
Increase weight each set, go heavy and
swing them if you need to
 
B2: Band Pull A-parts (Thin Red Band)
Sets:4 Reps:10-20 Weight: (90s rest)
Protract shoulders when doing this.
 
B3: TRX Y Raises
Sets:3 Reps:10 Weight: 90s, 2010
 
Chest & Core

D1: Hex Press 30 degree Incline or Flat
Sets:3 Reps:10-15 Weight: 10s,Rest
 
D2: Neutral Grip Machine Chest Press
Sets:3 Reps:10-15 Weight: 90s Rest
 
D3:Cable Rev Choppers
Sets:3 Reps:10-12 60-90s rest,
 
 
Day4:

Hamstring & Glute
 
A1: Trap Bar 2-3s Ecc
     Sets:3 Reps:8-12 Weight: 
     (2min Rest)
 
A2:Hack Squat or Smith 2-3s EEC
Externally Turn Feet and Knees outward
      Sets:3 Reps:10-20 Weight:

A3:High Step Ups
Sets:3 Reps:4-6 per side Weight:

 
B1:Single RDL 2-3s Ecc 1s Pause
     Sets:3 Reps:10-20 Weight:
 
 B2:Triple Hip Thrusts feet elevated 
       Sets:3 Reps:10-20 Weight:

 B3:Heels Up KB Split Stance 
       Sets:3 Reps:4-6per Side Weight:

 
C1:Weight Plat Side Pull Lunges
      Sets:3 Reps:6-8per side Weight:
(2min Rest)
 
C2: Horse Stance
      Sets:3 Time:1min Weight

C3: Windshield Wipers
      Sets:3 Reps:10-20 Weight

 
Day5:
 
Cardio 60mins


A1: Alt Plate or Medicine Ball Step Back Lunge
Twist:
Sets:3 Reps:10-12 Weight:

A2: A-Frame Jump Squats
Bench Rows
Sets:3 Time:45s Weight:

A3: Battle Ropes
Sets:3 Time:1min Weight:

B1: Split Stance Medicine Ball Slams
Sets:3 Reps:10-12 per side Weight:

B2:Sprint Starts
Sets:3 Reps:10-12 per side Weight:

B3:Single Leg KB Kickstand RDL’s
Sets:3 Reps:10-12 per side Weight:

C1: Plank Kickbacks
Sets:3 Reps:20 Total Weight:

C2: Hip Thrust ISO Hold 35-45s
Sets:3 Reps:20 Total Weight:

C3:Skip Or Rower
Sets:3 Time:35s on 40s Off Weight: