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

MAXIMUS WARMUP. INTERVAL WARMUP MAXIMUS WARMUP INTERVAL WARMUP UBD LBD

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 Then: 3x5 Goblet Squat
6 DB Hang Cleans 6 DB Hang Cleans 3x20 Walking Lunges
6 DB Thusters Then: 6 DB Thusters Then: 3 Sets: 5x5 Air Squat Jumps
6 DB Overhead Squats 6 DB Overhead Squats 30sec DB Overhead Press
6 DB Push-Ups “OH, KELL NO": 6 DB Push-Ups “EASY ROUNDS": 30sec DB Overhead Hold Then:
6 DB Overhead Press 3 Sets: 6 DB Overhead Press 3 Sets: 30sec DB Overhead Press
5 minutes of: 5 minutes Of: 30sec DB Overhead Hold “SPEED KILLS":
Use a double dumbbells weight Max Reps Double Unders or Use a double dumbbells weight 10 Cardio (Easy) Rest 1 minute between each set 8 Sets:
10 to 25lb. Cardio (HARD) to 25lb. Rest 1 minute between each set. 2 DB Air Squats @ 30% 1RM
Rest 1 Minute between each set. Use a double dumbbells weight 3 Box Jumps @ 24”+
Then: Then: Then: 3 to 5lb.
Then: Then:
“THE 3RD ROUND": “IT'S WORK": “PUSH-UPS MAXIMUS “: Then:
5 minutes Of: “50 QR": 5 minutes Of: THE STANDARD
10 Sets:
Max Reps Burpee Box Overs 10 minutes EMOM: Max Reps Double DB or KB 3x10 Push-Ups Row,Run,Bike or do another form
10 Push-Ups
@ 20-24" 5 Pull-Ups StepUps (Weight medium) 5x5 Pull-Ups of easy cardio for 10 minutes
10sec Rest
5 Push-Ups Rest 1 minute
Then: 5 Dips Then:
Then:
Then:
“5 MINUTES PLANK": Then: “THE HOLY TRINITY":
THE STANDARD
10 Sets: 5 minutes Of:
Row,Run,Bike or do another form
30sec Plank Position Push-Up THE STANDARD Max Reps DB Push-Press 30 minutes Of:
of easy cardio for 10 minutes
30sec Rest Row,Run,Bike or do another form (Weight medium) Pull-Ups
of easy cardio for 10 minutes Rest 1 minute 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 “5 MINUTES PLANK ":
(Weight Medium)
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
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Day 8 Day 9 Day 10 Day 11 Day 12 Day 13

UBD MAXIMUS WARMUP LBD INTERVAL WARMUP MAXIMUS WARMUP MAXIMUS WARMUP

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:

3x10 Shoulder Dislocate 3 Sets: 3x5 Wall Squats 6 Rounds: 3 Sets: 3 Sets:
6 DB Curls 3x20 Air Squats 30sec Cardio (Row,Run,Bike, Etc) 6 DB Curls 6 DB Curls
Then: 6 DB Bent Row 3x5 Goblet Squats 30sec Rest 6 DB Bent Row 6 DB Bent Row
6 DB Hang Cleans 3x20m Walking Lunges 6 DB Hang Cleans 6 DB Hang Cleans
3 Sets: 6 DB Thusters Then: 6 DB Thusters 6 DB Thusters
30sec DB Overhead Press 6 DB Overhead Squats Then: 6 DB Overhead Squats 6 DB Overhead Squats
30sec DB Overhead Hold 6 DB Push-Ups “5X: 30/30”: 6 DB Push-Ups 6 DB Push-Ups
30sec DB Overhead Press 6 DB Overhead Press “MORE HELL": 3 Sets: 6 DB Overhead Press 6 DB Overhead Press
30sec DB Overhead Hold 3 Sets: 5x (30sec Work/ 30sec Rest)
Rest 1 minute between each set Use a double dumbbells weight 2:30 minutes Max Reps Bulgarian Shadow Boxing or Cardio Use a double dumbbells weight Use a double dumbbells weight
10 to 25lb. Split Squats (Leg Right) Rest 1 minute between each set. 10 to 25lb. 10 to 25lb.
Use a double dumbbells weight 2:30 minutes Max Reps Bulgarian
3 to 5lb Then: Split Squats (Leg Left) Then: Then: Then:
Rest 1 minute between each set.
Then: “BEAR WITH ME": “50 QR": “CIRCUS MAXIMUS": “FIRE FIGHT":
3 Sets: Then: 10 minutes EMOM: 5 minutes Of: 5 minutes Of:
3x10 Push-Ups 5 minutes of: 5 Pull-Ups Max Reps DB Thusters (Weight Max Reps Burpees
5x5 Pull-Ups Max Reps Bear Crawls THE STANDARD 5 Push-Ups medium) Rest 1 minute
Rest 1 minute Row,Run,Bike or do another form 5 Dips Rest 1 minute
Then: of easy cardio for 10 minutes Then:
Then: Then: Then:
“DUMBBELL HELL”: 5 minutes Of:
3 Sets: “5 MINUTES PLANK ": THE STANDARD 5 minutes Of: Max Reps Split Jumps
2:30 minutes Max Reps Single Arm Row,Run,Bike or do another form Max Reps Push-Ups Rest 1 minute
10 Sets:
Bench Press (Arm Right) 30sec Plank Position Push-Up of easy cardio for 10 minutes Rest 1 minute
2:30 minutes Max Reps Single Arm Then:
30sec Rest
Bench Press (Arm Left) Then:
Rest 1 minute between each set. 5 minutes Of:
Then:
5 minutes Of: Max Reps Frog Hops
Then: THE STANDARD Max Reps Deadlifts
Then:
Row,Run,Bike or do another form
“PULL-UP LADDER”: of easy cardio for 10 minutes Then:
THE STANDARD
5x (1-6) Pull-Up
“5 MINUTES PLANK": Row,Run,Bike or do another form
Do 1 Pull-Up, Rest 5 to 10sec, do 2
Pull-Up Rest 5 to 10sec,then 3 and 10 Sets: of easy cardio for 10 minutes so on up to 6. That's one. Do 5.
30sec Plank Position Push-Up

30sec Rest
Then:

Then:
THE STANDARD
Row,Run,Bike or do another form THE STANDARD
of easy cardio for 10 minutes Row,Run,Bike or do another form
of easy cardio for 10 minutes Day 15 Day 16 Day 17 Day 18 Day 19 Day 20

UBD INTERVAL WARMUP LBD MAXIMUS WARMUP UBD MAXIMUS WARMUP

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:
3x10 Shoulder Dislocate 6 Rounds: 3 Sets: 3x10 Shoulder Dislocate 3 Sets:
30sec Cardio (Row,Run,Bike, Etc) 3x5 Wall Squats 6 DB Curls 6 DB Curls
Then: 30sec Rest 3x20 Air Squats 6 DB Bent Row Then: 6 DB Bent Row
3x5 Goblet Squats 6 DB Hang Cleans 6 DB Hang Clean
3 Sets: Then: 3x20m Walking Lunges 6 DB Thusters 3 Sets: 6 DB Thusters
30sec DB Overhead Press 6 DB Overhead Squats 30sec DB Overhead Press 6 DB Overhead Squats
30sec DB Overhead Hold “THE BRAWL": Then: 6 DB Push-Ups 30sec DB Overhead Hold 6 DB Push-Ups
30sec DB Overhead Press 3 Sets: 6 DB Overhead Press 30sec DB Overhead Press 6 DB Overhead Press
30sec DB Overhead Hold 1 minute Hight Knee “THE LOWLY": 30sec DB Overhead Hold
Rest 1 minute between each set 1 minute Double Unders 5 minutes Of: Use a double dumbbells weight Rest 1 minute between each set Use a double dumbbells weight 10
1 minute Speed Skater Max Reps Air Squats 10 to 25lb. to 25lb
Use a double dumbbells weight 1 minute Dynamic Step-Ups Rest 1 minute Use a double dumbbells weight
3 to 5lb 1 minute DB Russian Twist Then: 3 to 5lb Then:
Rest 1 Minute Shadow Boxing Then:
Then: “15 MINUTES ABS”: Then: “3X: FIVE FIFTY FIVE":
Then: 5 minutes Of: 5 Rounds: 3 Sets:
3x10 Push-Ups Max Reps Lunges 30sec Sit-Ups 3x10 Push-Ups 1 minute Bench Press
5x5 Pull-Ups THE STANDARD Rest 1 minute 30sec 5 Push-Ups 5x5 Pull-Ups 1 minute Deadlifts
Row,Run,Bike or do another form 1 minute Push-Ups
Then: of easy cardio for 10 minutes Then: Then: Then: 1 minute Pull-Ups
1 minute Back Squats
“THE HOLY": 5 minutes Of: 5 Rounds: “FAT THE ELEPHANTS": Rest 1 Minute between each set.
5 minutes Of: Max Reps Curl-Ups 30sec V-Sit Kick Outs 3 Sets:
Max Reps Pull-Ups 30sec 5 Push-Ups 5 minutes Of: Then:
Rest 1 minute Then: Max Reps Burpee Pull-Ups
Then: “5 MINUTES PLANK ":
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Then: THE STANDARD 30sec Flutter Kicks Rest 1 minute between each set. 10 Sets:
Row,Run,Bike or do another form 30sec 5 Push-Ups 30sec Plank Position Push-Up
5 minutes Of: of easy cardio for 10 minutes Then: 30sec Rest
Max Reps Dips Then:
Rest 1 minute “PUSH-UPS MAXIMUS “: Then:
“QUICK AND DIRTY": 10 Sets:
Then: 10 Push-Ups THE STANDARD
Max Reps Push-Ups 4 Sets: 10sec Rest Row,Run,Bike or do another form
Rest 1 minute 20sec Cardio (Row, Run,Bike , Etc) of easy cardio for 10 minutes
40sec Rest Then:
Then: Rest 2 Minutes
THE STANDARD
“5 MINUTES PLANK ": Then: Row,Run,Bike or do another form
4 Sets: of easy cardio for 10 minutes
30sec Plank Position Push-Up 20sec Cardio (Row,Run,Bike, Etc)
30sec Rest 40sec Rest

Then: Then:

THE STANDARD SHORT AND SWEET

Row,Run,Bike or do another form Row,Run,Bike or do another form
of easy cardio for 10 minutes of easy cardio for 5 minutes Day 22 Day 23 Day 24 Day 25 Day 26
Day 27

MAXIMUS WARMUP. INTERVAL WARMUP INTERVAL WARMUP MAXIMUS WARMUP QUICK WARMUP UBD

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: 6 Rounds: 3 Sets: 30sec Air Squats 3x10 Shoulder Dislocate
6 DB Curls 30sec Cardio (Row,Run,Bike, Etc) 30sec Cardio (Row,Run,Bike, Etc) 6 DB Curls 30sec Air Squats Jumps
6 DB Bent Row 30sec Rest 30sec Rest 6 DB Bent Row 30sec Wall Sit Then:
6 DB Hang Cleans 6 DB Hang Cleans 30sec Walking Lunges
6 DB Thusters Then: Then: 6 DB Thusters 30sec Frog Hops 3 Sets:
6 DB Overhead Squats 6 DB Overhead Squats 30sec Split Jumps 30sec DB Overhead Press
6 DB Push-Ups “5X: 30/30”: 3 Sets: 6 DB Push-Ups 30sec Burpees 30sec DB Overhead Hold
6 DB Overhead Press 3 Sets: 1 minute DB Push-Press (Weight 6 DB Overhead Press That's one round. 1 do 2 30sec DB Overhead Press
5x (30sec Work/ 30sec Rest) medium) 30sec DB Overhead Hold
Use a double dumbbells weight Shadow Boxing or Cardio 2 minute Speed Skaters Use a double dumbbells weight 10 Then: Rest 1 minute between each set
10 to 25lb. Rest 1 minute between each set. 2 minute Jump Rope to 25lb.
Rest 1 Minute between each set. “THE TRIFECTA": Use a double dumbbells weight
Then: Then: Then: 5 minutes of workout 200 in 20: 3 to 5lb
Then: 10 Push-Ups
“THE 3RD ROUND": “PULL-UP LADDER”: “DOWN FOR THE COUNT": 10 Sit-Ups Then:
5 minutes Of: 5x (1-6) Pull-Up “50 QR": 3 Sets: 10 Air Squats
Max Reps Burpee Box Overs Do 1 Pull-Up, Rest 5 to 10sec, do 2 10 minutes EMOM: 5 minutes Of: Rest 1 minute 3x10 Push-Ups
@ 20-24" Pull-Up Rest 5 to 10sec,then 3 and 5 Pull-Ups Max Reps Alternating TGU 5x5 Pull-Ups
so on up to 6. That's one. Do 5. 5 Push-Ups Rest 1 minute Then:
Then: 5 Dips Then:
Then: Use a dumbbells or Kettlebell 5 minutes of workout Go Longer:
“5 MINUTES PLANK": Then: weight light. 5 Push-Ups “Work Up To Hevy Bench Press":
10 Sets: THE STANDARD 10 Walking Lunges 5x5 Bench Press @ 80% 1RM
30sec Plank Position Push-Up Row,Run,Bike or do another form THE STANDARD Then: 15 Air Squats Rest 4 minutes between each set.
30sec Rest of easy cardio for 10 minutes Row,Run,Bike or do another form Rest 1 minute
of easy cardio for 10 minutes “5 MINUTES PLANK ": Then:
Then: Then:
10 Sets:
30sec Plank Position Push-Up “BIG 3 UPPER”:
THE STANDARD 5 minutes of workout Holy Trinity: 5 minutes Of:
30sec Rest
Row,Run,Bike or do another form 5 Pull-Ups Max Reps Bench Press
of easy cardio for 10 minutes 5 Push-Ups
Then:
5 Dips Then:
THE STANDARD
Row,Run,Bike or do another form Then: 5 minutes Of:
of easy cardio for 10 minutes Max Reps Overhead Press
THE STANDARD
Row,Run,Bike or do another form Then:
of easy cardio for 10 minutes
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 1 Day 2 Day 3 Day 4 Day 5
Day 6

MAXIMUS WARMUP. MAXIMUS WARMUP. MAXIMUS WARMUP. MAXIMUS WARMUP. LBD UBD
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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: 3 Sets: 3 Sets: 3 Sets: 3x5 Wall Squats 3x10 Shoulder Dislocate
6 DB Curls 6 DB Curls 6 DB Curls 6 DB Curls 3x20 Air Squat
6 DB Bent Row 6 DB Bent Row 6 DB Bent Row 6 DB Bent Row 3x5 Goblet Squat Then:
6 DB Hang Cleans 6 DB Hang Cleans 6 DB Hang Cleans 6 DB Hang Cleans 3x20m Walking Lunges
6 DB Thusters 6 DB Thusters 6 DB Thusters 6 DB Thusters 3 Sets:
6 DB Overhead Squats 6 DB Overhead Squats 6 DB Overhead Squats 6 DB Overhead Squats Then: 30sec DB Overhead Press
6 DB Push-Ups 6 DB Push-Ups 6 DB Push-Ups 6 DB Push-Ups 30sec DB Overhead Hold
6 DB Overhead Press 6 DB Overhead Press 6 DB Overhead Press 6 DB Overhead Press “SORE LEGS": 30sec DB Overhead Press
Ladder 30sec DB Overhead Hold
Use a double dumbbells weight Use a double dumbbells weight Use a double dumbbells weight Use a double dumbbells weight 10 20 Lunges + 30sec Wall Sit Rest 1 minute between each set
10 to 25lb. 10 to 25lb. 10 to 25lb. to 25lb. 19 Lunges + 30sec Wall Sit
18 Lunges + 30sec Wall Sit Use a double dumbbells weight
Then: Then: Then: Then: 17 Lunges + 30sec Wall Sit 3 to 5lb
All this way to 1 Lunge + 30sec
“THE MEAT GRINDER": “IWT GENERAL": “28 MINUTES”: “DAMAYA": Wall Sit Then:
10 minutes Of: 3 Sets: 4x: (30sec Work/30sec Rest) 3x: (30sec Work/ 30sec “Rest”5x
10 Snatch (Arm Right) 10 DB Push-Press Frog Hops Push-Ups) Then: 3x10 Push-Ups
10 Goblet Lunges 2 minutes Row,Run,Bike, Etc Rest 2 minutes Sit-Ups 5x5 Pull-Ups
10 Snatch (Arm Left) 2 minutes Rest Plank Position Push-Up THE BEST FOR LAST
10 Goblet Lunges 4x: (30sec Work/30sec Rest) V-Sit Kick Out Row,Run,Bike, Etc 1 minute Then:
Then: Split Jumps V-Sit Kick Hold ALL OUT
Use a dumbbell or Kettlebell Rest 2 minutes Leg Raise Work Up To Hevy Overhead Press
weight Hevy. 5 minutes intermission (2min plus Leg Raise Hold Then: ( 10 reps 30% 1RM, 5 reps 50%
rest) 4x: (30sec Work/30sec Rest) Toes-To-Bar
1RM, 3 Reps 70% 1RM, 1 Rep 90%
Then: Burpees Plank Position Push-Up THE STANDARD 1RM)
Then: Rest 2 minutes Row,Run,Bike or do another form
“5 MINUTES PLANK ": Then: of easy cardio for 10 minutes Then:
10 Sets: 3 Sets: 4x: (30sec Work/30sec Rest)
30sec Plank Position Push-Up 10 Goblet Squats Push-Ups “QUICK AND DIRTY":
“111315”:
30sec Rest 2 minutes Row,Run,Bike, Etc Rest 2 minutes 4 Sets: 5 Sets:
2 minutes Rest 20sec Cardio (Row,Run,Bike, Etc) 1 Overhead Press @ 60% 1RM
Then: 4x: (30sec Work/30sec “Rest”) 40sec Rest 1 Pull-Up
Then: Air Squats/ Hold (Hell Style) Rest 2 minutes between each set. 1 Overhead Press @ 60% 1RM
THE STANDARD
3 Pull-Ups
Row,Run,Bike or do another form “50 QR": Then: Then: 1 Overhead Press @ 60% 1RM
of easy cardio for 10 minutes 10 minutes EMOM:
5 Pull-Ups
5 Pull-Ups THE STANDARD 4 Sets:
5 Push-Ups Row,Run,Bike or do another form 20sec Cardio (Row,Run,Bike, Etc)
Then:
5 Dips of easy cardio for 10 minutes 40sec Rest
“50 QR":
Then: Then: 10 minutes EMOM:
5 Pull-Ups
THE STANDARD “SHORT AND SWEET": 5 Push-Ups
Row,Run,Bike or do another form
Row,Run,Bike or do another form 5 Dips
of easy cardio for 10 minutes
of easy cardio for 5 minutes
Then:

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