Hip Abduction
Sets:1 Reps:8-10 Weight:BDY

TRX Scap Pulls
Sets:1 Reps:8-10 Weight:BDY

Wall Slides
Sets:1 Reps:8-10 Weight:BDY

TRX Pause Squats 2sHold at the Bottom
Sets:1 Reps:10-12 Weight:BDY


A1:Zercher or BB,Hack Squat 2-3s Ecc
Sets:4 Reps:8-10 Weight:

A2:Cable Or DB Chest Press 2 SecondHold at the
Bottom
Sets:4 Reps:8-10(12) Weight:

B1: KB or DB Step Back Lunge 2s Hold at the Bottom
Sets:3 Reps 6-8 L/R Weight:

B2:Hip Thrust 2s Hold at The Top
Sets:4 Reps:8-10 Weight:

B3:KB Side Lunges 2s Hold at Bottom
Sets:4 Reps:8-10 Weight:


Back and Triceps

C1: Banded or Cable Seated Rows 1s Hold 2-3s Ecc
Sets:4 Reps:10-20 Weight:

C2: HK Single Arm Lat Rows 1s Hold
Sets:4 Reps:10-20 Weight:

C3: Dumbbell Hammer Curls
Sets:4 Reps:10-20 Weight:



Day1: Quad & Arms
 
A1: Heels Up Goblet Squat 2-3 Ecc
Sets:4 Reps:10-12 Weight: (3-5min Rest)

A2:Cable Or Banded Push Press
Sets:4 Reps:12-15  Weight:20lbs (1Min Rest)

 
B1:Gorilla DB or Banded Tricep Ext.
Sets:4 Reps:10-12 per Leg Weight: (2min Rest)
 
B2:Hack Squat 2-3s Ecc
Sets:4 Reps:15-20 Weight:
 

C1:Calf Raises 2s Hold at the Bottom
Sets:4 Reps:12-15  Weight: (1Min Rest)

C2:Alt Bicep Curls
Sets:4 Reps:12-15  Weight:1Min Rest)


D1:High Step 2-3s Ecc
Sets:4 Reps:12-15 per side Weight: (1Min Rest)

D2:Deadbug Banded Pullovers
Sets:4 Reps:12-15  Weight: (1Min Rest)

 
 
Day2:

Back,Chest ,Lats and Core
 
A1:DB Bench Press 2s Hold at the bottom
   Sets:4 Reps:4-6(8) Weight: (1min Rest)
 
A2:DB Chest Supported Bench Rows 2-3s Hold
   Sets:4 Reps:10-12 Weight: (90s Rest)
 

B1:DB Pec Flys 2-3s Ecc Incline
   Sets:4 Reps:12-15(20) Weight: (90s Rest)
 
B2:Standing Lat Pulldowns 2-3s Ecc on the way up 
   Sets:4 Reps:10-20 Weight:
 

C1:Split Stance Cable Banded Chest Press
Sets:4 Reps:15-20 Weights:12-15(20)

C2:Gorilla Rows
Sets:4 Reps:15-20 Weights:


D1:DeadBugs 2s Ecc
Sets:4 Reps:15-20 Weights:12-15(20)

D2:Plank Hold
Sets:4 Time:1min Weights:


Day3:

Shoulders, Chest

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

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

B1:Incline Chest Press 2s Hold at the Bottom
Sets:4 Reps:8-10 (12) Weight:20lbs

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

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


Speed & Strength

A1:Heels up Front squat 2-3s Ecc
Sets:4 Reps:10-20 Weight:

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

B1:Weighted Banded Pallof
Split Stance Chest Press
Sets:4 Reps:10-12 per Side Weight:

B2:KB Swings
Sets:4 Time:45s Weight:

C1:Hip Thrust 2-3s Ecc
Sets:4 Reps:8-10 Weight:95lbs

C2:Skaters
Sets:4 Time:45s Weight:BDY

Day4:

Upper Back Focus, With Lower Core and Biceps

A1:Banded Lat Split Stance Rows
Sets:4 Reps:10-12(15) per side Weight:

A2:Dumbbell Bench Rows(Dual) 2s Hold Prone
Position
Sets:4 Reps:10-12(15) Weight:

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

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

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


Day5:


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

A2:Dumbbell Bench Rows(Dual) 2s Hold Prone Position
Sets:4 Reps:10-12(15) Weight:

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

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

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



New Programs

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:

E) Close grip Pushup On 45 degree incline bench
4x failure, 90-120s rest

F) Seated overhead Ez bar extensions
20,17,15,12,10 60s breaks

High Volume & Control
Hamstrings,Chest & Calves


Controlled Eccentric

Day1:

A1) Single Leg Bench Raises 2-3s Ecc
Sets:4 Reps:6-8(10) per side Weight:BDY

A2) Step Back Lunges
Sets:4 Reps:6-8(10) per side Weight:BDY

B1) DB Neutral Grip Skull crushers
Sets:4 Reps:10-12(15) Weight:

B2) DB Flat Bench Chest Press 2-3s Ecc
Sets:4 Reps:10-12(15) Weight:

C1) Seated DB Front Delt Raises 1s Hold
Sets:4 Reps:10-12(15) Weight:

C2) KB Romanian Deadlifts2-3s Ecc
Sets:4 Reps:8-10 Weight:

D1) Battle Ropes
Sets:4 Time:60sWeight:



Day2:

Circuit Training

A1:Battle Ropes
Sets:3 Time:1min Weight:

A2:MB Slams to Skaters
Sets:3 Time:1:20 Weight:


B1:Banded or Cable Trunk Rotations
Sets:3 Reps:20-30 per side Weight:

B2: KB Swings
Sets:3 Time:1:20 Weight:


C1:KB Clean Squat Press
Sets:3 Reps:6-8 per side Weight:

C2:Single Leg Goblet Squat
Sets:3 Reps:6-8 per side Weight:


D1:Stability Ball Turkish Twist
Sets:3 Time:1:20 Weight:

D2:Windshield Wipers
Sets:3 Time:1:20 Weight:


Focus: Strength,Core, Stability and
Conditioning

Day3:


A1:Sumo Deadlift Deficit
     Sets:4 4-6(8) Weight:

A2:Neutral Grip Landmine Rows or
DB Bent Over Rows
2-3s Ecc
      Sets:4 Reps:10-12(15) Weight:

B1:DBTriple Hip Thrust (Heavy)
     Sets:4 Reps:8-10(12)per side    
     Weight:

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

C1: DB Lateral Flys
      Sets:3 Reps:8-10(12)per side    
      Weight:

C2: DB Back Foot Elevated RDL
Sets:3 Reps:8-12 Weight:

C3: Bicep Curls LH/SH
Sets:3 Time:45s Weight:

Focus: Strength,Core, Stability and
Conditioning

Day1:

     Compound Movement:
     Deadlift
     Hamstrings and Core Stability,

A1:Sumo Deadlift Deficit
     Sets:4 4-6(8) Weight:

A2:Neutral Grip Landmine Rows or
DB Bent Over Rows
2-3s Ecc
      Sets:4 Reps:10-12(15) Weight:

B1:DBTriple Hip Thrust (Heavy)
     Sets:4 Reps:8-10(12)per side    
     Weight:

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

C1: DB Lateral Flys
      Sets:3 Reps:8-10(12)per side    
      Weight:

C2: DB Back Foot Elevated RDL
Sets:3 Reps:8-12 Weight:

C3: Bicep Curls LH/SH
Sets:3 Time:45s Weight:

Day2:

      Chest

A1: BB Chest Prest
2-3s Ecc
      Sets:4 Reps:10-12(15) Weight:

A2: DB Rear Dealt Flys
       Sets:4 Reps:12-15 Weight:
       
B1: DB Pec Flys 2-3s ECC
      Sets:4 Reps:12-15 Weight:

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

C1:Chest Supported DB Rows 2s
Hold
      Sets:4 Reps:6-8 Weight:

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

D1: DB Lateral Raises
       Sets:4 Reps:10-20 Weight:

D2:Bicep Curls to Shoulder Press
      Sets:4 Reps:10-20 Weight:

Mobility Day I know you don’t want it but it’s
an option

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

A2: Assault Bike
Sets:3 Time:3min Weight:

A3: Gorilla Rows KB Rows
Sets:3 Reps:20 Weight:

B1: SB Deadbug Crunches
Sets:4 Reps:10/20 Weight:

B2: Cable or Banded Chopper Reg
Sets:4 Reps:8-10 per side
Weight:

B3: Medicine Ball Slams
Sets:3 Time:45 Weight:

C1:Bicep Alt Curls
Sets:3 Time:45 Weight:

C2:Weighted Sliders
Sets:3 Time:1min Weight:

Day3:

Rectus, Obliques and Glutes

A1:Back Squat
Sets:4 Reps:12-15(20)
Weight:

A2:Step Back Lunges 2s Hold
Sets:4 Reps:6-8 per side Weight:

B1:Triple Hip Thrusts
Sets:4 Reps:8-10 Weight:

B2:Hack Squat 2-3s Ecc
Sets:4 Reps:10-20 Weight:

C1:KB Goblet Squat 4s Hold
Side Pulls
Sets:4 Reps:6-8(10) Weight:15-20lbs

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 Chest Press
      Sets:4 Reps:10-12(15) Weight:

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

B4: Banded Deadbugs
Sets:4 Reps:10-12(15) Weight:

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

      
Day5

Core

A1: Bossu Ball Mountain Climbers
Sets:4 Time:45s Weight:

A2: Weighted Step Back Lunge To T-Spine Twist
       Sets:4 Reps:8 per side Weight:
       
B1: DB Bench Pullovers 2-3s ECC
      Sets:4 Reps:12-15 Weight:

B2: Bench Supported Can Cans
      Sets:4 Reps:12-15 Weight:

C1:TRX Upright Rows
      Sets:4 Reps:6-8(12) Weight:

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

D1: DB Lateral Raises
       Sets:4 Reps:10-20 Weight:

D2:Battle Ropes
      Sets:4 Time:1:20 Weight:

Mobility Day I know you don’t want it but it’s
an option


Day6:

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

A2: Assault Bike
Sets:3 Time:3min Weight:

A3: Gorilla Rows KB Rows
Sets:3 Reps:20 Weight:

B1: SB Deadbug Crunches
Sets:4 Reps:10/20 Weight:

B2: Cable or Banded Chopper Reg
Sets:4 Reps:8-10 per side
Weight:

B3: Medicine Ball Slams
Sets:3 Time:45 Weight:

C1:Bicep Alt Curls
Sets:3 Time:45 Weight:

C2:Weighted Plank KB Plank Sliders
Sets:3 Time:1min Weight:

Day7:

Rectus, Obliques and Glutes

A1:Back Squat
Sets:4 Reps:12-15(20)
Weight:

A2:Step Back Lunges 2s Hold
Sets:4 Reps:6-8 per side Weight:

B1:Triple Hip Thrusts
Sets:4 Reps:8-10 Weight:

B2:Hack Squat 2-3s Ecc
Sets:4 Reps:10-20 Weight:

C1:KB Goblet Squat 4s Hold
Side Pulls
Sets:4 Reps:6-8(10) Weight:15-20lbs

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 Chest Press
      Sets:4 Reps:10-12(15) Weight:

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

B4: Banded Deadbugs
Sets:4 Reps:10-12(15) Weight:

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