Phase

#
3 Schedule

Week 1 Week 2 Week 3 Week 4

WORKOUT WORKOUT WORKOUT WORKOUT

Monday ONE ONE ONE ONE

WORKOUT WORKOUT WORKOUT WORKOUT

Tuesday TWO TWO TWO TWO

Wednesday OFF OFF OFF OFF

WORKOUT WORKOUT WORKOUT WORKOUT

Thursday THREE THREE THREE THREE

5 MILE 5 MILE 5 MILE 5 MILE

Friday RUN RUN RUN RUN

WORKOUT WORKOUT WORKOUT WORKOUT

Saturday FOUR FOUR FOUR FOUR

Sunday OFF OFF OFF OFF

NOTES FOR FRIDAYS

On Fridays, you will complete a 5-mile run. The goal is to complete this in a little time as possible. Record your time. The next time you perform
this workout, try to beat your time
Phase
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3 Workout 1
(Performed Mondays)

Workout Set A – Deadlifts

Set Up: Perform 5 sets of Barbell Deadlifts, resting 2-3 minutes between sets.

WEIGHT
5
A- Barbell Deadlift (Trap Bar/Sumo acceptable) REPS REPS/TIME

After your last set of deadlifts, rest 2-4 minutes and proceed to Workout Set B

Workout Set B – Unilateral Leg Training

Set Up: Perform B1 and B2 alternately, resting 60 seconds between them. Perform a total of 3 sets per exercise.

15 WEIGHT
B1- Single Leg Hip Thrust Rest 10 seconds between legs. REPS
REPS/TIME
EACH LEG

10 WEIGHT
B2- Dumbbell Rear Foot Elevated Split Squat Rest 10 seconds between legs. REPS
EACH LEG REPS/TIME

After your last set, rest 5 minutes and proceed to workout set C.

Workout Set C – Density Circuit

Set Up: Perform exercises B1-B4 sequentially, in a circuit fashion. This is a density circuit performed for time.
Perform as many rounds as you can in the allotted time, which will vary during the phase.

Weeks One and Two of Phase Three: 15 minutes

Weeks Three and Four of Phase Two: 20 minutes
WEIGHT
20
C1- Bodyweight Squats REPS REPS/TIME

WEIGHT
5
C2- Inverted Row REPS REPS/TIME

10 WEIGHT
C3- Jump Squats REPS REPS/TIME

10 WEIGHT
C4- Side Plank Rotations REPS
REPS/TIME
EACH SIDE

Rest as needed between exercises and rounds, but keep in mind, you’re being timed; the density is the name of the game, so get as much work
done in that time period as you can. Every time you perform this workout, try to do more work than the previous attempt.
Phase
#
3 Workout 2
(Performed Tuesdays)

Workout Set A – Bench Press

Set Up: Perform 5 sets of barbell bench press, resting 2-3 minutes between sets.

WEIGHT
5
A- Bench Press REPS REPS/TIME

After your last set of deadlifts, rest 2-4 minutes and proceed to Workout Set B

Workout Set B – Vertical Push/Pull Training

Set Up: Perform B1 and B2 alternately, resting 60 seconds between them. Perform a total of 2 sets per exercise.

WEIGHT
8
B1- Dumbbell Push Press (Neutral Grip) REPS REPS/TIME

WEIGHT
15
B2- Lat Pull down (Narrow Overhand Grip) REPS REPS/TIME

After your last set, rest 3-5 minutes and proceed to Workout Set C

Workout Set C – 400M Repeats

Set Up: Perform a total of 5 runs of 400M, resting 60-90 seconds between each.

WEIGHT
60-90
C1- 400M Repeats SECONDS REPS/TIME

NOTE: If you’re running sprints on a treadmill, 400M is 0.25.

Phase
#
3 Workout 3
(Performed Thursdays)

Workout Set A – Barbell Front Squats

Set Up: Perform 5 sets of front squats, resting 2-3 minutes between sets.

WEIGHT
5
A- Barbell Front Squats REPS REPS/TIME

After your last set of front squats, rest 2-4 minutes and proceed to Workout Set B

Workout Set B – Bilateral Leg Training

Set Up: Perform B1 and B2 alternately, resting 60 seconds between them. Perform a total of 2 sets per exercise.

WEIGHT
8
B1- Barbell Romanian Deadlift REPS REPS/TIME

WEIGHT
20
B2- Dumbbell Goblet Squat REPS REPS/TIME

After your last set, rest 5 minutes and proceed to workout set C.

Workout Set C – Density Circuit

Set Up: Perform exercises B1-B4 sequentially, in a circuit fashion. This is a density circuit performed for time.
Perform as many rounds as you can in the allotted time, which will vary during the phase.

Weeks One and Two of Phase Three: 15 minutes

Weeks Three and Four of Phase Two: 20 minutes
WEIGHT
5
C1- Pushup (3 second eccentric, explode up) REPS REPS/TIME

WEIGHT
5
C2- Inverted Row REPS REPS/TIME

10 WEIGHT
C3- Side Plank Rotations REPS
EACH SIDE REPS/TIME

5 WEIGHT
C4- 1-Arm Dumbbell Row REPS
REPS/TIME
EACH ARM

Rest as needed between exercises and rounds, but keep in mind, you’re being timed; the density is the name of the game, so get as much work
done in that time period as you can. Every time you perform this workout, try to do more work than the previous attempt.
Phase
#
3 Workout 4
(Performed Fridays)

Workout Set A – Barbell Rows

Set Up: Perform 5 sets of Rows, resting 2-3 minutes between sets.

WEIGHT
5
A- Barbell Row REPS REPS/TIME

After your last set of rows, rest 2-4 minutes and proceed to Workout Set B

Workout Set B – Horizontal Push/Pull Training

Set Up: Perform B1 and B2 alternately, resting 60 seconds between them. Perform a total of 2 sets per exercise.

WEIGHT
20
B1- Dumbbell Floor Press REPS REPS/TIME

WEIGHT
15
B2- Seated Row REPS REPS/TIME

After your last set, rest 3 minutes and proceed to workout set C.

Workout Set C – Density Circuit

Set Up: Perform exercises B1-B4 sequentially, in a circuit fashion. This is a density circuit performed for time.
Perform as many rounds as you can in the allotted time, which will vary during the phase.

Weeks One and Two of Phase Three: 15 minutes

Weeks Three and Four of Phase Two: 20 minutes
WEIGHT
5
C1- Barbell Push Press REPS REPS/TIME

WEIGHT
5
C2- Pull Up REPS REPS/TIME

5 WEIGHT
C3- Kneeling Barbell Rollouts (or ab wheel) REPS REPS/TIME

Rest as needed between exercises and rounds, but keep in mind, you’re being timed; the density is the name of the game, so get as much work
done in that time period as you can. Every time you perform this workout, try to do more work than the previous attempt.