STRENGTH TRAINING PROGRAM

WORKOUT SCHEDULE

Week Monday Tuesday Wednesday Thursday Friday Saturday

BLOCK 1

Full Body LADDERS 1 9-Minute ZEN Full Body SPEED SETS 1 9-Minute FIREFLY Full Body SUPERSETS 2 Reaching Circuit
Week 1
40 min 20 min 35 min 15 min 45 min 15 min

Full Body SUPERSETS 1 9-Minute KATRINA Full Body SPEED SETS 2 9-Minute POPTOP Full Body LADDERS 2 Tilting Circuit
Week 2
45 min 20 min 40 min 20 min 40 min 15 min

Full Body LADDERS 1 9-Minute ZEN Full Body SPEED SETS 1 9-Minute FIREFLY Full Body SUPERSETS 2 Twisting Circuit
Week 3
40 min 20 min 35 min 15 min 45 min 20 min

Full Body SUPERSETS 1 9-Minute KATRINA Full Body SPEED SETS 2 9-Minute POPTOP Full Body LADDERS 2 Swimming Circuit 1
Week 4
45 min 20 min 40 min 20 min 40 min 20 min

BLOCK 2

Push Pull LADDERS 1 Legs and Core SPEED SETS Running Circuit 1 Push Pull SUPERSETS Legs & Core INTERVAL SETS Tilting Circuit
Week 5
45 min 40 min 20 min 45 min 35 min 15 min

Push Pull INTERVAL SETS Legs and Core LADDERS 1 Running Circuit 2 Push Pull SPEED SETS Legs and Core SUPERSETS Twisting Circuit
Week 6
35 min 40 min 20 min 40 min 45 min 20 min

Push Pull LADDERS 2 Legs and Core SPEED SETS Running Circuit 3 Push Pull SUPERSETS Legs & Core INTERVAL SETS Swimming Circuit 1
Week 7
40 min 40 min 20 min 45 min 35 min 20 min

Push Pull INTERVAL SETS Legs and Core LADDERS 2 Running Circuit 1 Push Pull SPEED SETS Legs and Core SUPERSETS Reaching Circuit
Week 8
35 min 40 min 20 min 40 min 45 min 15 min

BLOCK 3

Core Workout 1 Leg Workout 1 Running Circuit 2 Pushing Workout 1 Pulling Workout 1 Twisting Circuit
Week 9
40 min 45 min 20 min 45 min 40 min 20 min

Core Workout 2 Leg Workout 2 Running Circuit 3 Pushing Workout 2 Pulling Workout 2 Swimming Circuit 1
Week 10
40 min 45 min 20 min 45 min 40 min 20 min