Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Da

MAXIMUS WARMUP. INTERVAL WARMUP MAXIMUS WARMUP INTERVAL WARMUP UBD LBD Res

Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes

Then: Then: Then: Then: Then: Then:

3 Sets: 6 Rounds: 3 Sets: 6 Rounds: 3x10 Shoulder Dislocate 3x5 Wall Squats
6 DB Curls 30sec Cardio (Row,Run,Bike, etc) 6 DB Curls 30sec Cardio (Row,Run,Bike, Etc) 3x20 Air Squat
6 DB Bent Row 30sec Rest 6 DB Bent Row 30sec Rest 3x5 Goblet Squat
6 DB Hang Cleans 6 DB Hang Cleans Then: 3x20 Walking Lunges
6 DB Thusters 6 DB Thusters 5x5 Air Squat Jumps
6 DB Overhead Squats Then: 6 DB Overhead Squats Then:
6 DB Push-Ups 6 DB Push-Ups 3 Sets:
6 DB Overhead Press 6 DB Overhead Press 30sec DB Overhead Press Then:
“OH, KELL NO": “EASY ROUNDS": 30sec DB Overhead Hold
3 Sets: 3 Sets: 30sec DB Overhead Press
Use a double dumbbells weight 5 minutes of: Use a double dumbbells weight 10 5 minutes Of: 30sec DB Overhead Hold “SPEED KILLS":
10 to 25lb. Max Reps Double Unders or to 25lb. Cardio (Easy) Rest 1 minute between each set 8 Sets:
Cardio (HARD) Rest 1 minute between each set. 2 DB Air Squats @ 30% 1RM
Rest 1 Minute between each set. 3 Box Jumps @ 24”+
Then: Then: Use a double dumbbells weight
Then: 3 to 5lb.
Then: Then:
“THE 3RD ROUND": “IT'S WORK":
5 minutes Of: 5 minutes Of: “PUSH-UPS MAXIMUS “: Then: THE STANDARD
Max Reps Burpee Box Overs “50 QR": Max Reps Double DB or KB Step- 10 Sets: Row,Run,Bike or do another form
@ 20-24" 10 minutes EMOM: Ups (Weight medium) 10 Push-Ups of easy cardio for 10 minutes
5 Pull-Ups Rest 1 minute 10sec Rest 3x10 Push-Ups
5 Push-Ups 5x5 Pull-Ups
Then: 5 Dips
Then: Then:
Then:
“5 MINUTES PLANK": Then:
10 Sets: 5 minutes Of: THE STANDARD
30sec Plank Position Push-Up Max Reps DB Push-Press Row,Run,Bike or do another form “THE HOLY TRINITY":
30sec Rest THE STANDARD (Weight medium) of easy cardio for 10 minutes 30 minutes Of:
Row,Run,Bike or do another form Rest 1 minute Pull-Ups
of easy cardio for 10 minutes Push-Ups
Then: Dips
Then:

THE STANDARD Then:

Row,Run,Bike or do another form 5 minutes Of:
of easy cardio for 10 minutes Max Reps DB or KB Gorilla Row
(Weight Medium) “5 MINUTES PLANK":
10 Sets:
30sec Plank Position Push-Up
Then: 30sec Rest

“THE BEST FOR LAST": Then:

Row,Run,Bike, Etc 1 minute
ALL OUT
THE STANDARD
Row,Run,Bike or do another form
Then: of easy cardio for 10 minutes

SHORT AND SWEET

Row,Run,Bike or do another form
of easy cardio for 5 minutes
 Day 13

MAXIMUS WARMUP
Day 8

Easy Pace - Row,Run,Bike, Stair-

UBD Climb or Ski for 10 minutes

Easy Pace - Row,Run,Bike, Stair- Then:

Climb or Ski for 10 minutes

3 Sets:
Then: 6 DB Curls
6 DB Bent Row
6 DB Hang Cleans
3x10 Shoulder Dislocate 6 DB Thusters
6 DB Overhead Squats
6 DB Push-Ups
Then: 6 DB Overhead Press

3 Sets: Use a double dumbbells weight

30sec DB Overhead Press 10 to 25lb.
30sec DB Overhead Hold
30sec DB Overhead Press
30sec DB Overhead Hold Then:
Rest 1 minute between each set

“FIRE FIGHT":
Use a double dumbbells weight 5 minutes Of:
3 to 5lb Max Reps Burpees
Rest 1 minute

Then:
Then:

3x10 Push-Ups
5x5 Pull-Ups 5 minutes Of:
Max Reps Split Jumps
Rest 1 minute
Then:

Then:
“DUMBBELL HELL”:
3 Sets: Day 10
2:30 minutes Max Reps Single Arm 5 minutes Of:
Bench Press (Arm Right) Max Reps Frog Hops
2:30 minutes Max Reps Single Arm LBD
Bench Press (Arm Left) Day 12
Rest 1 minute between each set. Then:
Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes MAXIMUS WARMUP
Then: THE STANDARD
Row,Run,Bike or do another form
Then: Easy Pace - Row,Run,Bike, Stair- of easy cardio for 10 minutes
“PULL-UP LADDER”: Climb or Ski for 10 minutes
5x (1-6) Pull-Up Day 9
Do 1 Pull-Up, Rest 5 to 10sec, do 2  3x5 Wall Squats
Pull-Up Rest 5 to 10sec,then 3 and 3x20 Air Squats Day 11 Then:
so on up to 6. That's one. Do 5. MAXIMUS WARMUP 3x5 Goblet Squats
3x20m Walking Lunges
INTERVAL WARMUP 3 Sets:
Then: Easy Pace - Row,Run,Bike, Stair- 6 DB Curls
Climb or Ski for 10 minutes Then: 6 DB Bent Row
Easy Pace - Row,Run,Bike, Stair- 6 DB Hang Cleans
THE STANDARD Climb or Ski for 10 minutes 6 DB Thusters
Row,Run,Bike or do another form Then: “MORE HELL": 6 DB Overhead Squats
of easy cardio for 10 minutes 3 Sets: 6 DB Push-Ups
2:30 minutes Max Reps Bulgarian Then: 6 DB Overhead Press
3 Sets: Split Squats (Leg Right)
6 DB Curls 2:30 minutes Max Reps Bulgarian
6 DB Bent Row Split Squats (Leg Left) 6 Rounds: Use a double dumbbells weight
6 DB Hang Cleans Rest 1 minute between each set. 30sec Cardio (Row,Run,Bike, Etc) 10 to 25lb.
6 DB Thusters 30sec Rest
6 DB Overhead Squats
6 DB Push-Ups Then: Then:
6 DB Overhead Press Then:

THE STANDARD “CIRCUS MAXIMUS":

Use a double dumbbells weight Row,Run,Bike or do another form “5X: 30/30”: 5 minutes Of:
10 to 25lb. of easy cardio for 10 minutes 3 Sets: Max Reps DB Thusters (Weight Da
5x (30sec Work/ 30sec Rest) medium)
Shadow Boxing or another form of Rest 1 minute
Then: Cardio Res
Rest 1 minute between each set.
Then:
 “BEAR WITH ME":
3 Sets:
5 minutes of: Then: 5 minutes Of:
Max Reps Bear Crawls Max Reps Push-Ups
Rest 1 minute Rest 1 minute
“50 QR":
10 minutes EMOM:
Then: 5 Pull-Ups Then:
5 Push-Ups
5 Dips
“5 MINUTES PLANK ": 5 minutes Of:
10 Sets: Max Reps Deadlifts
30sec Plank Position Push-Up Then:
30sec Rest
Then:
THE STANDARD
Then: Row,Run,Bike or do another form
of easy cardio for 10 minutes “5 MINUTES PLANK":
10 Sets:
THE STANDARD 30sec Plank Position Push-Up
Row,Run,Bike or do another form 30sec Rest
of easy cardio for 10 minutes

Then:

THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes Day 20

MAXIMUS WARMUP

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes
Day 15

Then:
UBD

3 Sets:
Easy Pace - Row,Run,Bike, Stair- 6 DB Curls
Climb or Ski for 10 minutes 6 DB Bent Row
6 DB Hang Clean
6 DB Thusters
Then: 6 DB Overhead Squats
6 DB Push-Ups
6 DB Overhead Press
3x10 Shoulder Dislocate

Use a double dumbbells weight 10

Then: to 25lb

3 Sets: Then:
30sec DB Overhead Press
30sec DB Overhead Hold
30sec DB Overhead Press “3X: FIVE FIFTY FIVE":
30sec DB Overhead Hold 3 Sets:
Rest 1 minute between each set 1 minute Bench Press
1 minute Deadlifts
1 minute Push-Ups
Use a double dumbbells weight 1 minute Pull-Ups
3 to 5lb 1 minute Back Squats
Rest 1 Minute between each set.

Then:
Then:

3x10 Push-Ups
5x5 Pull-Ups “5 MINUTES PLANK ":
10 Sets:
30sec Plank Position Push-Up
Then: 30sec Rest

“THE HOLY": Then:

5 minutes Of:
Max Reps Pull-Ups
Rest 1 minute THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes
Then:

5 minutes Of:
Max Reps Dips
Rest 1 minute

Then:
Max Reps Push-Ups
Rest 1 minute
Da

Then:
“5 MINUTES PLANK ": Res
10 Sets:
30sec Plank Position Push-Up
30sec Rest

Then:

THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes

Day 19

UBD

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes

Then:

Day 17
3x10 Shoulder Dislocate
Day 16
LBD
Then:
INTERVAL WARMUP
Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes 3 Sets:
Easy Pace - Row,Run,Bike, Stair- 30sec DB Overhead Press
Climb or Ski for 10 minutes 30sec DB Overhead Hold
30sec DB Overhead Press
30sec DB Overhead Hold
Then: Then: Day 18 Rest 1 minute between each set

6 Rounds: 3x5 Wall Squats MAXIMUS WARMUP Use a double dumbbells weight
30sec Cardio (Row,Run,Bike, Etc) 3x20 Air Squats 3 to 5lb
30sec Rest 3x5 Goblet Squats
3x20m Walking Lunges Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes Then:
Then:
Then:
Then: 3x10 Push-Ups
“THE BRAWL": 5x5 Pull-Ups
3 Sets: “THE LOWLY":
1 minute Hight Knee 5 minutes Of: 3 Sets:
1 minute Double Unders Max Reps Air Squats 6 DB Curls Then:
1 minute Speed Skater Rest 1 minute 6 DB Bent Row
1 minute Dynamic Step-Ups 6 DB Hang Cleans
1 minute DB Russian Twist 6 DB Thusters “FAT THE ELEPHANTS":
Rest 1 Minute Shadow Boxing Then: 6 DB Overhead Squats 3 Sets:
6 DB Push-Ups 5 minutes Of:
6 DB Overhead Press Max Reps Burpee Pull-Ups
Then: 5 minutes Of: Rest 1 minute between each set.
Max Reps Lunges
Rest 1 minute Use a double dumbbells weight
THE STANDARD 10 to 25lb. Then:
Row,Run,Bike or do another form
of easy cardio for 10 minutes Then:
Then: “PUSH-UPS MAXIMUS “:
10 Sets:
5 minutes Of: 10 Push-Ups
Max Reps Curl-Ups “15 MINUTES ABS”: 10sec Rest
5 Rounds:
30sec Sit-Ups
Then: 30sec 5 Push-Ups Then:

THE STANDARD Then: THE STANDARD

Row,Run,Bike or do another form Row,Run,Bike or do another form
of easy cardio for 10 minutes of easy cardio for 10 minutes
5 Rounds:
30sec V-Sit Kick Outs
30sec 5 Push-Ups

Then: Day 27
30sec Flutter Kicks
30sec 5 Push-Ups
Day 22 UBD

Then: Da
MAXIMUS WARMUP. Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes
“QUICK AND DIRTY": Res
Easy Pace - Row,Run,Bike, Stair- 4 Sets:
Climb or Ski for 10 minutes 20sec Cardio (Row, Run,Bike , Etc) Then:
40sec Rest
Rest 2 Minutes
Then: 3x10 Shoulder Dislocate

Then:
3 Sets: 4 Sets: Then:
6 DB Curls 20sec Cardio (Row,Run,Bike, Etc)
6 DB Bent Row 40sec Rest
6 DB Hang Cleans 3 Sets:
6 DB Thusters 30sec DB Overhead Press
6 DB Overhead Squats Then: 30sec DB Overhead Hold
6 DB Push-Ups 30sec DB Overhead Press
6 DB Overhead Press 30sec DB Overhead Hold
SHORT AND SWEET Rest 1 minute between each set
Row,Run,Bike or do another form
Use a double dumbbells weight of easy cardio for 5 minutes
10 to 25lb. Use a double dumbbells weight
3 to 5lb

Then:
Then:

“THE 3RD ROUND":

5 minutes Of: 3x10 Push-Ups
Max Reps Burpee Box Overs 5x5 Pull-Ups
@ 20-24"

Then:
Then:

“Work Up To Bench Press 1RM":

“5 MINUTES PLANK": (10 reps at light weight, 5 reps at
10 Sets: medium weight, 3 reps at a
30sec Plank Position Push-Up moderate weight, 1 rep, add
30sec Rest Weight, 1 rep, add weight, until
you Max out)

Then:
Then:

THE STANDARD
Row,Run,Bike or do another form 5x5 Bench Press @ 80% 1RM
of easy cardio for 10 minutes Rest 4 minutes between each set.

Then:

“BIG 3 UPPER”:
5 minutes Of:
Max Reps Bench Press

Then:

5 minutes Of:
Max Reps Overhead Press

Then:

5 minutes Of:
Max Reps Bent Row

Use a weight Médium

Then:

“THE BEST FOR LAST":

Row,Run,Bike, Etc 1 minute ALL
OUT

Then:

SHORT AND SWEET

Row,Run,Bike or do another form
of easy cardio for 5 minutes
Day 26

QUICK WARMUP
 Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes

Then:

Da
30sec Air Squats
30sec Air Squats Jumps
30sec Wall Sit Res
Day 25 30sec Walking Lunges
30sec Frog Hops
Day 1 30sec Split Jumps
MAXIMUS WARMUP 30sec Burpees
Day 24 That's one round. 1 do 2
MAXIMUS WARMUP.
Easy Pace - Row,Run,Bike, Stair-
INTERVAL WARMUP Climb or Ski for 10 minutes Then:
Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes
Day 23 Easy Pace - Row,Run,Bike, Stair- Then: “THE TRIFECTA":
Then: Climb or Ski for 10 minutes 5 minutes of workout 200 in 20:
10 Push-Ups
INTERVAL WARMUP 3 Sets: 10 Sit-Ups
3 Sets: Then: 6 DB Curls 10 Air Squats
6 DB Curls 6 DB Bent Row Rest 1 minute
6 DB Bent Row Easy Pace - Row,Run,Bike, Stair- 6 DB Hang Cleans
6 DB Hang Cleans Climb or Ski for 10 minutes 6 Rounds: 6 DB Thusters
6 DB Thusters 30sec Cardio (Row,Run,Bike, Etc) 6 DB Overhead Squats Then:
6 DB Overhead Squats 30sec Rest 6 DB Push-Ups
6 DB Push-Ups Then: 6 DB Overhead Press
6 DB Overhead Press 5 minutes of workout Go Longer:
Then: 5 Push-Ups
6 Rounds: Use a double dumbbells weight 10 10 Walking Lunges
Use a double dumbbells weight 30sec Cardio (Row,Run,Bike, Etc) to 25lb. 15 Air Squats
10 to 25lb. 30sec Rest 3 Sets: Rest 1 minute
1 minute DB Push-Press (Weight
medium) Then:
Then: Then: 2 minute Speed Skaters Then:
2 minute Jump Rope
Rest 1 Minute between each set. “DOWN FOR THE COUNT":
“THE MEAT GRINDER": “5X: 30/30”: 3 Sets: 5 minutes of workout Holy Trinity:
10 minutes Of: 3 Sets: 5 minutes Of: 5 Pull-Ups
10 Snatch (Arm Right) 5x (30sec Work/ 30sec Rest) Then: Max Reps Alternating TGU 5 Push-Ups
10 Goblet Lunges Shadow Boxing or Cardio Rest 1 minute 5 Dips
10 Snatch (Arm Left) Rest 1 minute between each set.
10 Goblet Lunges “50 QR":
10 minutes EMOM: Use a dumbbells or Kettlebell Then:
Then: 5 Pull-Ups weight light.
Use a dumbbell or Kettlebell 5 Push-Ups
weight Hevy. 5 Dips THE STANDARD
“PULL-UP LADDER”: Then: Row,Run,Bike or do another form
5x (1-6) Pull-Up of easy cardio for 10 minutes
Then: Do 1 Pull-Up, Rest 5 to 10sec, do 2  Then:
Pull-Up Rest 5 to 10sec,then 3 and “5 MINUTES PLANK ":
so on up to 6. That's one. Do 5. 10 Sets:
“5 MINUTES PLANK ": THE STANDARD 30sec Plank Position Push-Up
10 Sets: Row,Run,Bike or do another form 30sec Rest
30sec Plank Position Push-Up Then: of easy cardio for 10 minutes
30sec Rest
Then:
THE STANDARD
Then: Row,Run,Bike or do another form
of easy cardio for 10 minutes THE STANDARD
Row,Run,Bike or do another form Day 6
THE STANDARD of easy cardio for 10 minutes
Row,Run,Bike or do another form
of easy cardio for 10 minutes UBD

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes

Then:

3x10 Shoulder Dislocate

Then:

3 Sets:
30sec DB Overhead Press
30sec DB Overhead Hold
30sec DB Overhead Press
30sec DB Overhead Hold
Rest 1 minute between each set

Use a double dumbbells weight

3 to 5lb

Then:
 3x10 Push-Ups
5x5 Pull-Ups

Then:

Test Overhead Press 1RM

( 10 reps

Then:

“111315”:
5 Sets:
1 Overhead Press @ 60% 1RM
1 Pull-Up
1 Overhead Press @ 60% 1RM
3 Pull-Ups
1 Overhead Press @ 60% 1RM
5 Pull-Ups

Then:

“50 QR":
10 minutes EMOM:
5 Pull-Ups
5 Push-Ups
5 Dips

Then:

THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes

Day 5

LBD

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes

Then:

3x5 Wall Squats

3x20 Air Squat
3x5 Goblet Squat
Day 4 3x20m Walking Lunges

MAXIMUS WARMUP. Then:

Easy Pace - Row,Run,Bike, Stair- “SORE LEGS":

Climb or Ski for 10 minutes Ladder
20 Lunges + 30sec Wall Sit
19 Lunges + 30sec Wall Sit
Then: 18 Lunges + 30sec Wall Sit
17 Lunges + 30sec Wall Sit
All this way to 1 Lunge + 30sec
3 Sets: Wall Sit
Day 3 6 DB Curls
6 DB Bent Row
6 DB Hang Cleans Then:
MAXIMUS WARMUP. 6 DB Thusters
6 DB Overhead Squats
6 DB Push-Ups “5 MINUTES WALL SIT":
Day 2 Easy Pace - Row,Run,Bike, Stair- 6 DB Overhead Press 10 Sets:
Climb or Ski for 10 minutes 30sec Wall Sit
 30sec Rest

MAXIMUS WARMUP. Then: Use a double dumbbells weight

10 to 25lb. Then:

Easy Pace - Row,Run,Bike, Stair- 3 Sets:

Climb or Ski for 10 minutes 6 DB Curls Then: THE STANDARD
6 DB Bent Row Row,Run,Bike or do another form
6 DB Hang Cleans of easy cardio for 10 minutes
Then: 6 DB Thusters “DAMAYA":
6 DB Overhead Squats 3x: (30sec Work/ 30sec “Rest”5x
6 DB Push-Ups Push-Ups)
3 Sets: 6 DB Overhead Press Sit-Ups
6 DB Curls Plank Position Push-Up
6 DB Bent Row V-Sit Kick Out
6 DB Hang Cleans Use a double dumbbells weight V-Sit Kick Hold
6 DB Thusters 10 to 25lb. Leg Raise
6 DB Overhead Squats Leg Raise Hold
6 DB Push-Ups Toes-To-Bar
6 DB Overhead Press Then: Plank Position Push-Up

Use a double dumbbells weight “28 MINUTES”: Then:

10 to 25lb. 4x: (30sec Work/30sec Rest)
Frog Hops
Rest 2 minutes “QUICK AND DIRTY":
Then: 4 Sets:
20sec Cardio (Row,Run,Bike, Etc)
4x: (30sec Work/30sec Rest) 40sec Rest
“IWT GENERAL": Split Jumps Rest 2 minutes between each set.
3 Sets: Rest 2 minutes
10 DB Push-Press
2 minutes Row,Run,Bike, Etc Then:
2 minutes Rest 4x: (30sec Work/30sec Rest)
Burpees
Rest 2 minutes 4 Sets:
Then: 20sec Cardio (Row,Run,Bike, Etc)
40sec Rest
4x: (30sec Work/30sec Rest)
5 minutes intermission (2min plus Push-Ups
rest) Rest 2 minutes Then:

Then: 4x: (30sec Work/30sec “Rest”) “SHORT AND SWEET":

Air Squats/ Hold (Hell Style) Row,Run,Bike or do another form
of easy cardio for 5 minutes
3 Sets:
10 Goblet Squats Then:
2 minutes Row,Run,Bike, Etc
2 minutes Rest
THE STANDARD
Row,Run,Bike or do another form
Then: of easy cardio for 10 minutes

“50 QR":
10 minutes EMOM:
5 Pull-Ups
5 Push-Ups
5 Dips

Then:

THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes