Athleanx Ignition Phase Workouts

WEEK 1

Monday:

Incline Dumbell Bench Press:

Weight (60% 1RM): 45.0 lbs
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps:

Underhad Barbell Row:

Weight (70% 1RM): 115.0 lbs
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps;

Pushup FINISHER:
Reps: 15
Doubled: 30
Pass/Fail:

Inverted Rows FINISHER:

Reps: 10
Doubled: 20
Pass/Fail:

WEEK 2

Monday:

Underhand Barbell Row:

Weight (60% 1RM):
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps:

Incline Dumbell Bench Press:

Weight (70% 1RM):
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps:

Inverted Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:

Pushup Finisher
Reps:
Doubled: 0
Pass/Fail:

WEEK 3

Monday:

Incline Dumbell Bench Press:

Weight (60% 1RM): 45lbs
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps:

Underhad Barbell Row:

Weight (70% 1RM): 110lbs
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
 Reps:

Pushup Finisher:
Reps:
Doubled: 0
Pass/Fail:

Inverted Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:

WEEK 4

Monday:

Underhand Barbell Row:

Weight (60% 1RM): 45lbs
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps:

Incline Dumbell Bench Press:

Weight (70% 1RM): 110lbs
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Reps:

Inverted Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:

Pushup Finisher
Reps:
Doubled: 0
Pass/Fail:

Workout Notes

On 10x10, and 10x5 Rest exactly ONE MINUTE inbetween sets

Rest THREE MINUTES in between exercises

Goal with each exercie week to week is to increase reps or weight. If weight has maxed rep count then go up 5 poun

With Running, increase speed as you notice breath support is level

For FINISHER workouts in this phase, complete exercise to failure, then immediatley start a 4:30 minute timer, comp

While not listed in each workout day, it is wise to finish each workout with 10 Minutes of walking (12% Incline 3-4mp
 Tuesday:

Barbell Squat (Full Range of Motion):

Weight (60% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Barbell Deadlifts:
Weight (70% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Prisoner Jump Squat FINISHER:

Reps:
Doubled: 0
Pass/Fail:

Workout Ball Hamstring Curls FINISH

Reps:
Doubled: 0
Pass/Fail:

Tuesday:

Barbell Deadlifts:
 Weight (60% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Barbell Squat (Full Range of Motion):

Weight (70% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Workout Ball Hamstring Curls Finisher

Reps:
Doubled: 0
Pass/Fail:

Prisoner Jump Squat Finisher:

Reps:
Doubled: 0
Pass/Fail:

Tuesday:

Barbell Squat (Full Range of Motion):

Weight (60% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Barbell Deadlifts:
Weight (70% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
 Reps:

Prisoner Jump Squat Finisher:

Reps:
Doubled: 0
Pass/Fail:

Workout Ball Hamstring Curls Finisher

Reps:
Doubled: 0
Pass/Fail:

Tuesday:

Barbell Deadlifts:
Weight (60% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Barbell Squat (Full Range of Motion):

Weight (70% 1RM):
Sets:
Set 7 Set 8 Set 9 Set 10 Set 1
Reps:

Workout Ball Hamstring Curls Finisher

Reps:
Doubled: 0
Pass/Fail:

Prisoner Jump Squat Finisher:

 Reps:
Doubled: 0
Pass/Fail:

axed rep count then go up 5 pounds next time you see that exact exercise setting

y start a 4:30 minute timer, complete twice the amount of reps done to failure in that amount of time.

utes of walking (12% Incline 3-4mph) and 20 minutes of stretching. This would bring total workout time between 1:00 - 1:30 ho
at (Full Range of Motion):
90.0 lbs
10x10
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

135.0 lbs
10x5
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

mp Squat FINISHER:

ll Hamstring Curls FINISHER:

 10x10
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

at (Full Range of Motion):

10x5
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

ll Hamstring Curls Finisher:

mp Squat Finisher:

at (Full Range of Motion):

10x10
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

10x5
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
mp Squat Finisher:

ll Hamstring Curls Finisher:

10x10
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

at (Full Range of Motion):

10x5
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

ll Hamstring Curls Finisher:

mp Squat Finisher:
kout time between 1:00 - 1:30 hour
 Wednesday:

Run:
Speed: 8.2mph
Time:
Set 9 Set 10 Length: .5 Miles

Squats:
Weight: 25.0 lbs
Reps: 100
Set 9 Set 10 Time:

Pushups:
Sets: 10x10 EMOM
Set 1 Set 2 Set 3
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2 Set 3
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles

Wednesday:

Run:
 Speed: 8.2mph
Time:
Set 9 Set 10 Length: .5 Miles

Squats:
Weight: 25.0 lbs
Reps: 100
Set 9 Set 10 Time:

Pushups:
Sets: 10x10 EMOM
Set 1 Set 2 Set 3
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2 Set 3
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles

Wednesday:

Run:
Speed: 8.2mph
Time:
Set 9 Set 10 Length: .5 Miles

Squats:
Weight: 25.0 lbs
Reps: 100
Set 9 Set 10 Time:
 Pushups:
Sets: 10x10 EMOM
Set 1 Set 2 Set 3
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2 Set 3
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles

Wednesday:

Run:
Speed: 8.2mph
Time:
Set 9 Set 10 Length: .5 Miles

Squats:
Weight: 25.0 lbs
Reps: 100
Set 9 Set 10 Time:

Pushups:
Sets: 10x10 EMOM
Set 1 Set 2 Set 3
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2 Set 3
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles
Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Thursday:

Barbell Bicep Curls:

Weight (60% 1RM): 50.0 lbs
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5
Reps;

Dumbell Lying Tricep Extensions:

Weight (70% 1RM): 25.0 lbs
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:

Inverted Chin Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:

Bench Tricep Dips Finisher

Reps:
Doubled: 0
Pass/Fail:

Thursday:

Dumbell Lying Tricep Extensions:

Weight (60% 1RM):
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:

Barbell Bicep Curls

Weight (70% 1RM):
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:

Bench Tricep Dips Finisher:

Reps:
Doubled: 0
Pass/Fail:

Inverted Chin Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:

Thursday:

Barbell Bicep Curls:

Weight (60% 1RM):
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:

Dumbell Lying Tricep Extensions:

Weight (70% 1RM):
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5
 Reps:

Inverted Chin Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:

Bench Tricep Dips Finisher

Reps:
Doubled: 0
Pass/Fail:

Thursday:

Dumbell Lying Tricep Extensions:

Weight (60% 1RM):
Sets: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:

Barbell Bicep Curls

Weight (70% 1RM):
Sets: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:

Bench Tricep Dips Finisher:

Reps:
Doubled: 0
Pass/Fail:

Inverted Chin Rows Finisher:

Reps:
Doubled: 0
Pass/Fail:
 Friday:

Dumbell Seated Overhead Pr

Weight (60% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Dumbell High Pulls:

Weight (70% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Standing Dumbell Overhead

Weight:
Reps:
Doubled:
Pass/Fail:

Seated DB Shrugs Finisher:

Weight:
Reps:
Doubled:
Pass/Fail:

Friday:

Dumbell High Pulls:

 Weight (60% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Dumbell Seated Overhead Pr

Weight (70% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Seated DB Shrugs Finisher:

Weight:
Reps:
Doubled:
Pass/Fail:

Standing Overhead Press (Nu

Weight:
Reps:
Doubled:
Pass/Fail:

Friday:

Dumbell Seated Overhead Pr

Weight (60% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Dumbell High Pulls:

Weight (70% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
 Reps:

Standing Dumbell Overhead

Weight:
Reps:
Doubled:
Pass/Fail:

Seated DB Shrugs Finisher:

Weight:
Reps:
Doubled:
Pass/Fail:

Friday:

Dumbell High Pulls:

Weight (60% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Dumbell Seated Overhead Pr

Weight (70% 1RM):
Sets:
Set 6 Set 7 Set 8 Set 9 Set 10
Reps:

Seated DB Shrugs Finisher:

Weight:
Reps:
Doubled:
Pass/Fail:
Standing Overhead Press (Nu
Weight:
Reps:
Doubled:
Pass/Fail:
umbell Seated Overhead Press:
eight (60% 1RM): 35.0 lbs
ts: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

umbell High Pulls:

eight (70% 1RM): 55.0 lbs
ts: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

anding Dumbell Overhead Press (Neutral Grip) Finisher:

eated DB Shrugs Finisher:

umbell High Pulls:

eight (60% 1RM):
ts: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

umbell Seated Overhead Press:

eight (70% 1RM):
ts: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

eated DB Shrugs Finisher:

anding Overhead Press (Nuetral Grip) Finisher:

umbell Seated Overhead Press:

eight (60% 1RM):
ts: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

umbell High Pulls:

eight (70% 1RM):
ts: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
anding Dumbell Overhead Press (Neutral Grip) Finisher:

eated DB Shrugs Finisher:

umbell High Pulls:

eight (60% 1RM):
ts: 10x10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

umbell Seated Overhead Press:

eight (70% 1RM):
ts: 10x5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

eated DB Shrugs Finisher:

0
anding Overhead Press (Nuetral Grip) Finisher:

0
 Saturday:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles
Set 8 Set 9 Set 10

Squats:
Weight: 25.0 lbs
Reps: 100
Time:
Set 8 Set 9 Set 10

Pushups:
Sets: 10x10 EMOM
Set 1 Set 2
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles

Saturday:

Run:
 Speed: 8.2mph
Time:
Set 8 Set 9 Set 10 Length: .5 Miles

Squats:
Weight: 25.0 lbs
Reps: 100
Set 8 Set 9 Set 10 Time:

Pushups:
Sets: 10x10 EMOM
Set 1 Set 2
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles

Saturday:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles
Set 8 Set 9 Set 10

Squats:
Weight: 25.0 lbs
Reps: 100
Time:
Set 8 Set 9 Set 10
 Pushups:
Sets: 10x10 EMOM
Set 1 Set 2
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles

Saturday:

Run:
Speed: 8.2mph
Time:
Set 8 Set 9 Set 10 Length: .5 Miles

Squats:
Weight: 25.0 lbs
Reps: 100
Set 8 Set 9 Set 10 Time:

Pushups:
Sets: 10x10 EMOM
Set 1 Set 2
Reps:

Pullups:
Sets; 10x3 EMOM
Set 1 Set 2
Reps:

Run:
Speed: 8.2mph
Time:
Length: .5 Miles
Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Set 10

Set 10
Set 10

Set 10
Set 10

Set 10

Set 10
Set 10
 Athleanx Growth Phase Workouts
WEEK 1

Monday:

Dumbell Floor Flys : Dumbell Incline Bench Press SUPERSET

Dumbell Floor Flys Weight (9 RM): 0.0 lbs
Dumbell Incline Bench Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Dumbell Incline Bench Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Flat Barbell Bench Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Incline Bench Press (Midrange) : Lower Dip Stretch.: Cable Cross (Contracted) SUPERSET
DB Incline Bench Press Weight (8 RM): 0.0 lbs
Cable Cross Weight (Light): 0.0 lbs
Sets: 3xFailure
Set 1 Set 2 Set 3
Reos:
Reps:
Instructions:
Complete DB Press to failure, then with no rest complete a 30 sec Lower Dip Stretch, then with no rest complete a set of Cable Cross to failure
No rest between sets

DB Inverted Kickbacks : DB Incline Bench Tricep Extensions SUPERSET

DB Inverted Kickbacks Weight (9 RM): 0.0 lbs
DB Incline Bench Tricep Extensions Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Incline Bench Tricep Extensions ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Close Grip Flat Bench Barbell Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Cable Tricep Pushdowns FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Cable Tricep Pushdowns to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Cable Tricep Pushdowns to that many reps without letting weight rest

WEEK 2

Monday:
Dumbell Floor Flys : Dumbell Incline Bench Press SUPERSET
Dumbell Floor Flys Weight (9 RM): 0.0 lbs
Dumbell Incline Bench Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Dumbell Incline Bench Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Flat Barbell Bench Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Incline Bench Press (Midrange) : Lower Dip Stretch.: Cable Cross (Contracted) SUPERSET
DB Incline Bench Press Weight (8 RM): 0.0 lbs
Cable Cross Weight (Light): 0.0 lbs
Sets: 3xFailure
Set 1 Set 2 Set 3
Reos:
Reps:
Instructions:
Complete DB Press to failure, then with no rest complete a 30 sec Lower Dip Stretch, then with no rest complete a set of Cable Cross to failure
No rest between sets

DB Inverted Kickbacks : DB Incline Bench Tricep Extensions SUPERSET

DB Inverted Kickbacks Weight (9 RM): 0.0 lbs
DB Incline Bench Tricep Extensions Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Incline Bench Tricep Extensions ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets
Close Grip Flat Bench Barbell Press
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Cable Tricep Pushdowns FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Cable Tricep Pushdowns to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Cable Tricep Pushdowns to that many reps without letting weight rest

WEEK 3

Monday:

Dumbell Floor Flys : Dumbell Incline Bench Press SUPERSET

Dumbell Floor Flys Weight (9 RM): 0.0 lbs
Dumbell Incline Bench Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Dumbell Incline Bench Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Flat Barbell Bench Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Incline Bench Press (Midrange) : Lower Dip Stretch.: Cable Cross (Contracted) SUPERSET
DB Incline Bench Press Weight (8 RM): 0.0 lbs
Cable Cross Weight (Light): 0.0 lbs
Sets: 3xFailure
Set 1 Set 2 Set 3
Reos:
Reps:
Instructions:
Complete DB Press to failure, then with no rest complete a 30 sec Lower Dip Stretch, then with no rest complete a set of Cable Cross to failure
No rest between sets

DB Inverted Kickbacks : DB Incline Bench Tricep Extensions SUPERSET

DB Inverted Kickbacks Weight (9 RM): 0.0 lbs
DB Incline Bench Tricep Extensions Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Incline Bench Tricep Extensions ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Close Grip Flat Bench Barbell Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Cable Tricep Pushdowns FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Cable Tricep Pushdowns to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Cable Tricep Pushdowns to that many reps without letting weight rest

WEEK 4

Monday:

Dumbell Floor Flys : Dumbell Incline Bench Press SUPERSET

Dumbell Floor Flys Weight (9 RM): 0.0 lbs
Dumbell Incline Bench Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Dumbell Incline Bench Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Flat Barbell Bench Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Incline Bench Press (Midrange) : Lower Dip Stretch.: Cable Cross (Contracted) SUPERSET
DB Incline Bench Press Weight (8 RM): 0.0 lbs
Cable Cross Weight (Light): 0.0 lbs
Sets: 3xFailure
Set 1 Set 2 Set 3
Reos:
Reps:
Instructions:
Complete DB Press to failure, then with no rest complete a 30 sec Lower Dip Stretch, then with no rest complete a set of Cable Cross to failure
No rest between sets

DB Inverted Kickbacks : DB Incline Bench Tricep Extensions SUPERSET

DB Inverted Kickbacks Weight (9 RM): 0.0 lbs
DB Incline Bench Tricep Extensions Weight (9 RM): 0.0 lbs
Sets: 2xFailure
 Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Incline Bench Tricep Extensions ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Close Grip Flat Bench Barbell Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Cable Tricep Pushdowns FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Cable Tricep Pushdowns to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Cable Tricep Pushdowns to that many reps without letting weight rest

Workout Notes

Rest THREE MINUTES in between exercises

Goal with each exercie week to week is to increase reps or weight. If weight has maxed rep count then go up 5 pounds next time you see that exact exerc

With Running, increase speed as you notice breath support is level

Tuesday: Wednesday:

Bulgarian Split Squat Hold : Barbell Back Squats SUPERSET Run:

Bulgarian Splut Squat Weight (9 RM): 0.0 lbs Speed:
Barbell Back Squats Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length:
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight:
Rest 2 MINUTES inbetween completed Sets Reps:
No rest in between exercises Time:

Barbell Squats ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets:
Set 1 Set 2 Set 3
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets;

DB Alternating Reverse Lunges Reps:

Weight (9 RM): 0.0 lbs
 Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed:
Reps: Time:
Instructions: Length:
Rest 1 MINUTE between completed sets

DB Goblet Squats : Wall Sit (1 Minute) SUPERSET

DB Goblet Squat Weight: 25lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Goblet Squats as possible
Ever odd minute do a 1 minute wall sit
ble Cross to failure Continue these rounds until 100 Goblet Squats completed

Assisted Nordic Curls : Barbell Hip Thrust SUPERSET

Barbell Hip Thrust Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Barbell Hip Thrust ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
 Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Stiffed Leg Deadlifts

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Kettle Bell Swings : Long Leg Bridge Hold (1 Minute) SUPERSET

DB Goblet Squat Weight: 25.0 lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Kettle Bell as possible
Ever odd minute do a 1 minute Long Leg Bridge Hold
Continue these rounds until 100 Kettle Bell Swings completed

Tuesday: Wednesday:
Bulgarian Split Squat Hold : Barbell Back Squats SUPERSET Run:
Bulgarian Splut Squat Weight (9 RM): 0.0 lbs Speed:
Barbell Back Squats Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length:
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight:
Rest 2 MINUTES inbetween completed Sets Reps:
No rest in between exercises Time:

Barbell Squats ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets:
Set 1 Set 2 Set 3
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets;

DB Alternating Reverse Lunges Reps:

Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed:
Reps: Time:
Instructions: Length:
Rest 1 MINUTE between completed sets

DB Goblet Squats : Wall Sit (1 Minute) SUPERSET

 DB Goblet Squat Weight: 25lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Goblet Squats as possible
Ever odd minute do a 1 minute wall sit
ble Cross to failure Continue these rounds until 100 Goblet Squats completed

Assisted Nordic Curls : Barbell Hip Thrust SUPERSET

Barbell Hip Thrust Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Barbell Hip Thrust ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Stiffed Leg Deadlifts

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Kettle Bell Swings : Long Leg Bridge Hold (1 Minute) SUPERSET

DB Goblet Squat Weight: 25.0 lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Kettle Bell as possible
Ever odd minute do a 1 minute Long Leg Bridge Hold
Continue these rounds until 100 Kettle Bell Swings completed

Tuesday: Wednesday:

Bulgarian Split Squat Hold : Barbell Back Squats SUPERSET Run:

Bulgarian Splut Squat Weight (9 RM): 0.0 lbs Speed:
Barbell Back Squats Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length:
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight:
Rest 2 MINUTES inbetween completed Sets Reps:
No rest in between exercises Time:

Barbell Squats ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets:
Set 1 Set 2 Set 3
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets;

DB Alternating Reverse Lunges Reps:

Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed:
Reps: Time:
Instructions: Length:
Rest 1 MINUTE between completed sets

DB Goblet Squats : Wall Sit (1 Minute) SUPERSET

DB Goblet Squat Weight: 25lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Goblet Squats as possible
Ever odd minute do a 1 minute wall sit
ble Cross to failure Continue these rounds until 100 Goblet Squats completed

Assisted Nordic Curls : Barbell Hip Thrust SUPERSET

Barbell Hip Thrust Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Barbell Hip Thrust ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Stiffed Leg Deadlifts

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets
Kettle Bell Swings : Long Leg Bridge Hold (1 Minute) SUPERSET
DB Goblet Squat Weight: 25lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Kettle Bell as possible
Ever odd minute do a 1 minute Long Leg Bridge Hold
Continue these rounds until 100 Kettle Bell Swings completed

Tuesday: Wednesday:

Bulgarian Split Squat Hold : Barbell Back Squats SUPERSET Run:

Bulgarian Splut Squat Weight (9 RM): 0.0 lbs Speed:
Barbell Back Squats Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length:
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight:
Rest 2 MINUTES inbetween completed Sets Reps:
No rest in between exercises Time:

Barbell Squats ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
 Sets: 3x8 + Hold Sets:
Set 1 Set 2 Set 3
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets;

DB Alternating Reverse Lunges Reps:

Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed:
Reps: Time:
Instructions: Length:
Rest 1 MINUTE between completed sets

DB Goblet Squats : Wall Sit (1 Minute) SUPERSET

DB Goblet Squat Weight: 25lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Goblet Squats as possible
Ever odd minute do a 1 minute wall sit
ble Cross to failure Continue these rounds until 100 Goblet Squats completed

Assisted Nordic Curls : Barbell Hip Thrust SUPERSET

Barbell Hip Thrust Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Barbell Hip Thrust ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Stiffed Leg Deadlifts

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Kettle Bell Swings : Long Leg Bridge Hold (1 Minute) SUPERSET

DB Goblet Squat Weight: 25lbs
Sets: Reach 100 Reps
# of Rounds: 0
Instructions:
Start a Timer
Every even minute complete as many Kettle Bell as possible
 Ever odd minute do a 1 minute Long Leg Bridge Hold
Continue these rounds until 100 Kettle Bell Swings completed

t time you see that exact exercise setting

Wednesday:

8.2mph

.5 Miles

25.0 lbs
100

10x10 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

10x3 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
8.2mph

.5 Miles
Wednesday:
 8.2mph

.5 Miles

25.0 lbs
100

10x10 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

10x3 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

8.2mph

.5 Miles
Wednesday:

8.2mph

.5 Miles
 25.0 lbs
100

10x10 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

10x3 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

8.2mph

.5 Miles
Wednesday:

8.2mph

.5 Miles

25.0 lbs
100
10x10 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

10x3 EMOM
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

8.2mph

.5 Miles
Thursday:

DB Scaptions : DB Seated Overhead Shoulder Press SUPERSET

DB Scaptions Weight (9 RM): 0.0 lbs
DB Seated Overhead Shoulder Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Seated Overhead Shoulder Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Dumbell Clean and Shoulder Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Lateral Raises : DB Standing Shoulder Press SUPERSET

DB Lateral Raises Starting Weight: 0.0 lbs
Sets: Run the Rack
DB Standing Shoulder Press Ending Weight: 0.0 lbs
Instructions:
Start at 8 RM for DB Lateral Raises
Complete a set until failure, then continue down the rack dropping 5lbs each time going to failure
Once you reach 10 lb Dumbells without rest begin DB Standing Shoulder Press
Continue sets to failure of DB Standing Shoulder Press until you reach DB Lateral Starting Weight

Barbell Shrugs : Face Pulls SUPERSET

Barbell Shrugs Weight (9 RM): 0.0 lbs
Facel Pulls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Face Pulls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB High Pulls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Overhead Trap Raises : Band Pulls Aparts : DB Shrugs SUPERSET

Overhead Trap Raises Weight: 25lbs
DB Shrugs Weight (6 RM): 0.0 lbs
Sets: 3x30
Instructions:
Do a complete round reaching 30 reps of each exercise with NO REST inbetween
30 Second rest inbetween rounds

Thursday:
DB Scaptions : DB Seated Overhead Shoulder Press SUPERSET
DB Scaptions Weight (9 RM): 0.0 lbs
DB Seated Overhead Shoulder Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Seated Overhead Shoulder Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Dumbell Clean and Shoulder Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Lateral Raises : DB Standing Shoulder Press SUPERSET

DB Lateral Raises Starting Weight: 0.0 lbs
Sets: Run the Rack
DB Standing Shoulder Press Ending Weight: 0.0 lbs
Instructions:
Start at 8 RM for DB Lateral Raises
Complete a set until failure, then continue down the rack dropping 5lbs each time going to failure
Once you reach 10 lb Dumbells without rest begin DB Standing Shoulder Press
Continue sets to failure of DB Standing Shoulder Press until you reach DB Lateral Starting Weight

Barbell Shrugs : Face Pulls SUPERSET

Barbell Shrugs Weight (9 RM): 0.0 lbs
Facel Pulls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps;
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Face Pulls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets
DB High Pulls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Overhead Trap Raises : Band Pulls Aparts : DB Shrugs SUPERSET

Overhead Trap Raises Weight: 25lbs
DB Shrugs Weight (6 RM): 0.0 lbs
Sets: 3x30
Instructions:
Do a complete round reaching 30 reps of each exercise with NO REST inbetween
30 Second rest inbetween rounds

Thursday:

DB Scaptions : DB Seated Overhead Shoulder Press SUPERSET

DB Scaptions Weight (9 RM): 0.0 lbs
DB Seated Overhead Shoulder Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Seated Overhead Shoulder Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Dumbell Clean and Shoulder Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Lateral Raises : DB Standing Shoulder Press SUPERSET

DB Lateral Raises Starting Weight: 0.0 lbs
Sets: Run the Rack
DB Standing Shoulder Press Ending Weight: 0.0 lbs
Instructions:
Start at 8 RM for DB Lateral Raises
Complete a set until failure, then continue down the rack dropping 5lbs each time going to failure
Once you reach 10 lb Dumbells without rest begin DB Standing Shoulder Press
Continue sets to failure of DB Standing Shoulder Press until you reach DB Lateral Starting Weight

Barbell Shrugs : Face Pulls SUPERSET

Barbell Shrugs Weight (9 RM): 0.0 lbs
Facel Pulls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Face Pulls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB High Pulls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets
Overhead Trap Raises : Band Pulls Aparts : DB Shrugs SUPERSET
Overhead Trap Raises Weight: 25lbs
DB Shrugs Weight (6 RM): 0.0 lbs
Sets: 3x30
Instructions:
Do a complete round reaching 30 reps of each exercise with NO REST inbetween
30 Second rest inbetween rounds

Thursday:

DB Scaptions : DB Seated Overhead Shoulder Press SUPERSET

DB Scaptions Weight (9 RM): 0.0 lbs
DB Seated Overhead Shoulder Press Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Seated Overhead Shoulder Press ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

Dumbell Clean and Shoulder Press

Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

DB Lateral Raises : DB Standing Shoulder Press SUPERSET

DB Lateral Raises Starting Weight: 0.0 lbs
Sets: Run the Rack
DB Standing Shoulder Press Ending Weight: 0.0 lbs
Instructions:
Start at 8 RM for DB Lateral Raises
Complete a set until failure, then continue down the rack dropping 5lbs each time going to failure
Once you reach 10 lb Dumbells without rest begin DB Standing Shoulder Press
Continue sets to failure of DB Standing Shoulder Press until you reach DB Lateral Starting Weight

Barbell Shrugs : Face Pulls SUPERSET

Barbell Shrugs Weight (9 RM): 0.0 lbs
Facel Pulls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

Face Pulls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB High Pulls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Overhead Trap Raises : Band Pulls Aparts : DB Shrugs SUPERSET

Overhead Trap Raises Weight: 25lbs
DB Shrugs Weight (6 RM): 0
Sets: 3x30
Instructions:
Do a complete round reaching 30 reps of each exercise with NO REST inbetween
30 Second rest inbetween rounds
Friday: Saturday:

Straigh Arm Pushdowns : Lat Pulldowns SUPERSET Run:

Straight Arm Pulldowns Weight (9 RM): 0.0 lbs Speed: 8.2mph
Lat Pulldowns Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length: .5 Miles
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight: 25.0 lbs
Rest 2 MINUTES inbetween completed Sets Reps: 100
No rest in between exercises Time:

Lat Pulldown ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets: 10x10 EMOM
Set 1 Set 2 Set 3 Set 1
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets; 10x3 EMOM
Set 1
Barbell Straight Grip Rows Reps:
Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed: 8.2mph
Reps: Time:
Instructions: Length: .5 Miles
Rest 1 MINUTE between completed sets

DB Y's : DB T's : DB Reverse : Hyperextensions SUPERSET

Dumbell Weight (15 RM): 0.0 lbs
Sets: 3xFailure
Instructions:
Use either a Physioball or a Hyperextension Bench
Complete each exercise to failure and continue to each exercise WITH NO REST
30 Second rest inbetween Rounds

Spider Curls : DB Straight Arm Bar Curls SUPERSET

Spider Curls Weight (9 RM): 0.0 lbs
DB Straight Arm Bar Curls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Straight Bar Curls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB Hammer Curls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Standing DB Curls FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Standing DB Curls to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Standing DB Curls to that many reps without putting weight down

Friday: Saturday:
Straigh Arm Pushdowns : Lat Pulldowns SUPERSET Run:
Straight Arm Pulldowns Weight (9 RM): 0.0 lbs Speed: 8.2mph
Lat Pulldowns Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length: .5 Miles
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight: 25.0 lbs
Rest 2 MINUTES inbetween completed Sets Reps: 100
No rest in between exercises Time:

Lat Pulldown ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets: 10x10 EMOM
Set 1 Set 2 Set 3 Set 1
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets; 10x3 EMOM
Set 1
Barbell Straight Grip Rows Reps:
Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed: 8.2mph
Reps: Time:
Instructions: Length: .5 Miles
Rest 1 MINUTE between completed sets

DB Y's : DB T's : DB Reverse : Hyperextensions SUPERSET

Dumbell Weight (15 RM): 0.0 lbs
Sets: 3xFailure
Instructions:
Use either a Physioball or a Hyperextension Bench
Complete each exercise to failure and continue to each exercise WITH NO REST
30 Second rest inbetween Rounds

Spider Curls : DB Straight Arm Bar Curls SUPERSET

Spider Curls Weight (9 RM): 0.0 lbs
DB Straight Arm Bar Curls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Straight Bar Curls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB Hammer Curls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Standing DB Curls FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Standing DB Curls to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Standing DB Curls to that many reps without putting weight down

Friday: Saturday:

Straigh Arm Pushdowns : Lat Pulldowns SUPERSET Run:

Straight Arm Pulldowns Weight (9 RM): 0.0 lbs Speed: 8.2mph
Lat Pulldowns Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length: .5 Miles
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight: 25.0 lbs
Rest 2 MINUTES inbetween completed Sets Reps: 100
No rest in between exercises Time:

Lat Pulldown ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets: 10x10 EMOM
Set 1 Set 2 Set 3 Set 1
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets; 10x3 EMOM
Set 1
Barbell Straight Grip Rows Reps:
Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed: 8.2mph
Reps: Time:
Instructions: Length: .5 Miles
Rest 1 MINUTE between completed sets

DB Y's : DB T's : DB Reverse : Hyperextensions SUPERSET

Dumbell Weight (15 RM): 0.0 lbs
Sets: 3xFailure
Instructions:
Use either a Physioball or a Hyperextension Bench
Complete each exercise to failure and continue to each exercise WITH NO REST
30 Second rest inbetween Rounds
Spider Curls : DB Straight Arm Bar Curls SUPERSET
Spider Curls Weight (9 RM): 0.0 lbs
DB Straight Arm Bar Curls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Straight Bar Curls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB Hammer Curls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Standing DB Curls FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Standing DB Curls to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Standing DB Curls to that many reps without putting weight down

Friday: Saturday:

Straigh Arm Pushdowns : Lat Pulldowns SUPERSET Run:

Straight Arm Pulldowns Weight (9 RM): 0.0 lbs Speed: 8.2mph
Lat Pulldowns Weight (9 RM): 0.0 lbs Time:
Sets: 2xFailure Length: .5 Miles
Set 1 Set 2
Reps:
Reps: Squats:
Instructions: Weight: 25.0 lbs
Rest 2 MINUTES inbetween completed Sets Reps: 100
No rest in between exercises Time:

Lat Pulldown ISO HOLD

Weight (10 RM): 0.0 lbs Pushups:
Sets: 3x8 + Hold Sets: 10x10 EMOM
Set 1 Set 2 Set 3 Set 1
Reps: Reps:
Hold Time:
Intructions: Pullups:
Rest 2 MINUTE inbetween completed sets Sets; 10x3 EMOM
Set 1
Barbell Straight Grip Rows Reps:
Weight (9 RM): 0.0 lbs
Sets: 5xFailure Run:
Set 1 Set 2 Set 3 Set 4 Set 5 Speed: 8.2mph
Reps: Time:
Instructions: Length: .5 Miles
Rest 1 MINUTE between completed sets

DB Y's : DB T's : DB Reverse : Hyperextensions SUPERSET

Dumbell Weight (15 RM): 0.0 lbs
Sets: 3xFailure
Instructions:
Use either a Physioball or a Hyperextension Bench
Complete each exercise to failure and continue to each exercise WITH NO REST
30 Second rest inbetween Rounds

Spider Curls : DB Straight Arm Bar Curls SUPERSET

Spider Curls Weight (9 RM): 0.0 lbs
DB Straight Arm Bar Curls Weight (9 RM): 0.0 lbs
Sets: 2xFailure
Set 1 Set 2
Reps:
Reps:
Instructions:
Rest 2 MINUTES inbetween completed Sets
No rest in between exercises

DB Straight Bar Curls ISO HOLD

Weight (10 RM): 0.0 lbs
Sets: 3x8 + Hold
Set 1 Set 2 Set 3
Reps:
Hold Time:
Intructions:
Rest 2 MINUTE inbetween completed sets

DB Hammer Curls
Weight (9 RM): 0.0 lbs
Sets: 5xFailure
Set 1 Set 2 Set 3 Set 4 Set 5
Reps:
Instructions:
Rest 1 MINUTE between completed sets

Standing DB Curls FINISHER

Weight (12 RM): 0.0 lbs
Reps:
x1.5: 0
Instructions:
Complete set of Standing DB Curls to Failure
Multiply number of reps by 1.5
Take 30 Second rest
Complete second set of Standing DB Curls to that many reps without putting weight down
x10 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

x3 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
x10 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

x3 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
x10 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

x3 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
x10 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

x3 EMOM
Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
 Athleanx Development Phase Workouts
WEEK 1

Monday (Push A Concentric): Tuesday (Push A Ecentric):

DB Bench Press : Chest Band Stretch SUPERSET DB Bench Press : Cheset Flex
Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of DB Bench Press to failure using 1/1/5 method Complete a set of DB Bench Press to
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

Tricep Dips : Band Tricep Stretch SUPERSET Tricep Dips : Tricep Flex Str
Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of Tricep Dips to failure using 1/1/5 method Complete a set of Tricep Dips to failu
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

DB Thrusters : Band Shoulder Stretch SUPERSET DB Thrusters : Shoulder Flex

Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of DB Thrusters to failure using 1/1/5 method Complete a set of DB Thrusters to fa
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

Goblet Squats : Kneeling Recliner Stretch SUPERSET Goblet Squats : Quad Flex Stre
Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of Goblet Squats to failure using 1/1/5 method Complete a set of Goblet Squats to f
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

WEEK 2

Monday (Push B Ecentric):

DB Floor Flys : Chest Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Floor Flys to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Crossover Raises : Shoulder Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Crossover Raises to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Romanian Deadlift : Quad Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Romanian Deadlifts to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Phelps Press : Tricep Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Phelps Press to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

WEEK 3

Tuesday (Pull A Concentric):

Underhand Lat Pulldown : Lat Pulldown Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Underhand Lat Pulldown to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Incline Variable Bicep Curls : Incline DB Bicep Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Inclince Bicep Curls to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Seated DB Shrug : Lighter DB Shrug Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Shrugs to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

PB Glute/Ham Raise : Seated Hamstring Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of PB Glute/Ham Raise to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

WEEK 4

Monday (Pull B Concentric):

Pullups : Leaning Lat Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Pullups to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Curls : Reverse Standing Curl Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Curls to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Smith Machine High Pulls : Seated Traps Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Smith Machine High Pulls to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Stiff Legged Deadlift : Standing Hamstring Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Stiff Legged Deadlifts to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps
uesday (Push A Ecentric): Thursday (Pull A Concentric):

B Bench Press : Cheset Flex Stretch SUPERSET Underhand Lat Pulldown : Lat Pulldow
eight (12 RM): 0.0 lbs Weight (12 RM):
ps: 50 Reps:
of Rounds: 0 # of Rounds:
Instructions:
mplete a set of DB Bench Press to failure using 5/1/1 method Complete a set of Underhand Lat Pulldown to fail
medietly transition to 1 Minute stretch Immedietly transition to 1 Minute stretch
retch is considered total rest time Stretch is considered total rest time
untinue reps/stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

ricep Dips : Tricep Flex Stretch SUPERSET DB Incline Variable Bicep Curls : Inclin
eight (12 RM): 0.0 lbs Weight (12 RM):
ps: 50 Reps:
of Rounds: 0 # of Rounds:
Instructions:
mplete a set of Tricep Dips to failure using 5/1/1 method Complete a set of DB Inclince Bicep Curls to failur
medietly transition to 1 Minute stretch Immedietly transition to 1 Minute stretch
retch is considered total rest time Stretch is considered total rest time
untinue reps/stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

B Thrusters : Shoulder Flex Stretch SUPERSET Seated DB Shrug : Lighter DB Shrug St

eight (12 RM): 0.0 lbs Weight (12 RM):
ps: 50 Reps:
of Rounds: 0 # of Rounds:
Instructions:
mplete a set of DB Thrusters to failure using 5/1/1 method Complete a set of DB Shrugs to failure using 1/1/5
medietly transition to 1 Minute stretch Immedietly transition to 1 Minute stretch
retch is considered total rest time Stretch is considered total rest time
untinue reps/stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

oblet Squats : Quad Flex Stretch SUPERSET PB Glute/Ham Raise : Seated Hamstring S
eight (12 RM): 0.0 lbs Weight (12 RM):
ps: 50 Reps:
of Rounds: 0 # of Rounds:

mplete a set of Goblet Squats to failure using 5/1/1 method
medietly transition to 1 Minute stretch
retch is considered total rest time
untinue reps/stretch until reaching 50 reps
Instructions:
Complete a set of PB Glute/Ham Raise to failure u
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Wednesday (Pull B Concentric):

Pullups : Leaning Lat Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Pullups to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Curls : Reverse Standing Curl Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Curls to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Smith Machine High Pulls : Seated Traps Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Smith Machine High Pulls to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Stiff Legged Deadlift : Standing Hamstring Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Stiff Legged Deadlifts to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Wednesday (Pull A Ecentric):

Underhand Lat Pulldown : Back Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Underhand Lat Pulldown to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Incline Variable Bicep Curls : Bicep Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Inclince Bicep Curls to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Seated DB Shrug : Trap Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Shrugs to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

PB Glute/Ham Raise : Hamstrings Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of PB Glute/ Ham Raise to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Tuesday (Pull B Ecentric):

Pullups : Back Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Pullups to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Curls : Bicep Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Curls to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Smith Machine High Pulls : Trap Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Smith Machine High Pulls to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Stiff Legged Deadlift : Hamstrings Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Stiff Legged Deadlift to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps
Pull A Concentric): Friday (Pull A Ecentric):

Lat Pulldown : Lat Pulldown Stretch SUPERSET Underhand Lat Pulldown : Back Flex St
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
Instructions:
of Underhand Lat Pulldown to failure using 1/1/5 method Complete a set of Underhand Lat Pulldown to fail
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

ariable Bicep Curls : Incline DB Bicep Stretch SUPERSET DB Incline Variable Bicep Curls : Bicep
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
Instructions:
of DB Inclince Bicep Curls to failure using 1/1/5 method Complete a set of DB Inclince Bicep Curls to failur
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

hrug : Lighter DB Shrug Stretch SUPERSET Seated DB Shrug : Trap Flex Stretch SU
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
Instructions:
of DB Shrugs to failure using 1/1/5 method Complete a set of DB Shrugs to failure using 5/1/1
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

m Raise : Seated Hamstring Stretch SUPERSET PB Glute/Ham Raise : Hamstrings Flex Str
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
 Instructions:
of PB Glute/Ham Raise to failure using 1/1/5 method Complete a set of PB Glute/ Ham Raise to failure
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

Thursday (Pull B Ecentric):

Pullups : Back Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Pullups to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Curls : Bicep Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Curls to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Smith Machine High Pulls : Trap Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Smith Machine High Pulls to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Stiff Legged Deadlift : Hamstrings Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Stiff Legged Deadlift to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Friday (Push B Concentric):

DB Floor Flys : Chest Band Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Floor Flys to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Crossover Raises : Band Shoulder Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Crossover Raises to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Romanian Deadlifts : Kneeling Recliner Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Romanian Deadlifts to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Phelps Press : Band Tricep Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Goblet Squats to failure using 1/1/5 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Thursday (TOWERING INFERNO):

ROUND 1 ROUND 2

DB Bench Press DB Bench Press

Weight (10 RM): 0.0 lbs Weight (15 RM): 0.0 lbs
Reps: 3 Reps: 3
# Rounds: 0/3 # Rounds: 0/3

Barbell Squat Barbell Squat

Weight (10 RM): 0.0 lbs Weight (15 RM): 0.0 lbs
Reps: 3 Reps: 3
# Rounds: 0/3 # Rounds: 0/3

Seated DB Overhead Press Seated DB Overhead Press

Weight (10 RM): 0.0 lbs Weight (15 RM): 0.0 lbs
Reps: 3 Reps: 3
# Rounds: 0/3 # Rounds: 0/3

Barbell Curls Barbell Curls

Weight (10 RM): 0.0 lbs Weight (15 RM): 0.0 lbs
Reps: 3 Reps: 3
# Rounds: 0/3 # Rounds: 0/3

Rope Pushdowns Rope Pushdowns

Weight (10 RM): 0.0 lbs Weight (15 RM): 0.0 lbs
Reps: 3 Reps: 3
# Rounds: 0/3 # Rounds: 0/3

Instructions
For Round 1 perform each exercise for 3 reps, then hold 5 seconds, perform 3 more reps, hold 10 seconds, perform 3

For Round 2 perform each exercise for 3 reps, then hold 5 seconds, perform 3 more reps, hold 10 seconds, perform 3

For Round 3 Perform each exercise for 5 reps, then hold 5 seconds, perform 5 more reps, hold 10 seconds, perform 5

There is no rest in between rep counts nor sets inside rounds

Rest 3 minutes inbetween Rounds

 A Ecentric): Sunday (Push B Concentric):

Lat Pulldown : Back Flex Stretch SUPERSET DB Floor Flys : Chest Band Stretch SUP
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
Instructions:
of Underhand Lat Pulldown to failure using 5/1/1 method Complete a set of DB Floor Flys to failure using 1/
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

ariable Bicep Curls : Bicep Flex Stretch SUPERSET DB Crossover Raises : Band Shoulder S
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
Instructions:
of DB Inclince Bicep Curls to failure using 5/1/1 method Complete a set of DB Crossover Raises to failure u
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

hrug : Trap Flex Stretch SUPERSET Barbell Romanian Deadlifts : Kneeling R

0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
Instructions:
of DB Shrugs to failure using 5/1/1 method Complete a set of Barbell Romanian Deadlifts to f
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

m Raise : Hamstrings Flex Stretch SUPERSET DB Phelps Press : Band Tricep Stretch SUP
0.0 lbs Weight (12 RM):
50 Reps:
0 # of Rounds:
 Instructions:
of PB Glute/ Ham Raise to failure using 5/1/1 method Complete a set of Goblet Squats to failure using 1
sition to 1 Minute stretch Immedietly transition to 1 Minute stretch
dered total rest time Stretch is considered total rest time
stretch until reaching 50 reps Countinue reps/stretch until reaching 50 reps

Saturday (Push A Concentric): Sunday (Push A Ecentric):

DB Bench Press : Chest Band Stretch SUPERSET DB Bench Press : Cheset Flex
Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of DB Bench Press to failure using 1/1/5 method Complete a set of DB Bench Press to
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

Tricep Dips : Band Tricep Stretch SUPERSET Tricep Dips : Tricep Flex Str
Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of Tricep Dips to failure using 1/1/5 method Complete a set of Tricep Dips to failu
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

DB Thrusters : Band Shoulder Stretch SUPERSET DB Thrusters : Shoulder Flex

Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of DB Thrusters to failure using 1/1/5 method Complete a set of DB Thrusters to fa
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

Goblet Squats : Kneeling Recliner Stretch SUPERSET Goblet Squats : Quad Flex Stre
Weight (12 RM): 0.0 lbs Weight (12 RM):
Reps: 50 Reps:
# of Rounds: 0 # of Rounds:
Instructions: Instructions:
Complete a set of Goblet Squats to failure using 1/1/5 method Complete a set of Goblet Squats to f
Immedietly transition to 1 Minute stretch Immedietly transition to 1 Minute st
Stretch is considered total rest time Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps Countinue reps/stretch until reachin

Saturday (Push B Ecentric):

DB Floor Flys : Chest Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Floor Flys to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Crossover Raises : Shoulder Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Crossover Raises to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

Barbell Romanian Deadlift : Quad Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of Barbell Romanian Deadlifts to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

DB Phelps Press : Tricep Flex Stretch SUPERSET

Weight (12 RM): 0.0 lbs
Reps: 50
# of Rounds: 0
Instructions:
Complete a set of DB Phelps Press to failure using 5/1/1 method
Immedietly transition to 1 Minute stretch
Stretch is considered total rest time
Countinue reps/stretch until reaching 50 reps

ROUND 3

Pushups
Weight: Bodyweight
Reps: 5
# Rounds: 0/3

Prisoner Jump Squat

Weight: Bodyweight
Reps: 5
# Rounds: 0/3

Pike Pushups
Weight: Bodyweight
Reps: 5
# Rounds: 0/3

Inverted Chin Ups

Weight: Bodyweight
Reps: 5
# Rounds: 0/3

Diamond Pushups
Weight: Bodyweight
 Reps: 5
# Rounds: 0/3

reps, hold 10 seconds, perform 3 final and hold for 15 seconds

reps, hold 10 seconds, perform 3 more reps, hold 15 seconds, perform a final 3 reps and hold for 20 seconds

reps, hold 10 seconds, perform 5 more reps, hold 15 seconds, perform 5 more reps, hold 20 seconds, perform a final 5 reps and
sh B Concentric):

ys : Chest Band Stretch SUPERSET

0.0 lbs
50
0

of DB Floor Flys to failure using 1/1/5 method

sition to 1 Minute stretch
dered total rest time
stretch until reaching 50 reps

r Raises : Band Shoulder Stretch SUPERSET

0.0 lbs
50
0

of DB Crossover Raises to failure using 1/1/5 method

sition to 1 Minute stretch
dered total rest time
stretch until reaching 50 reps

anian Deadlifts : Kneeling Recliner Stretch SUPERSET

0.0 lbs
50
0

of Barbell Romanian Deadlifts to failure using 1/1/5 method

sition to 1 Minute stretch
dered total rest time
stretch until reaching 50 reps

ess : Band Tricep Stretch SUPERSET

0.0 lbs
50
0
of Goblet Squats to failure using 1/1/5 method
sition to 1 Minute stretch
dered total rest time
stretch until reaching 50 reps

unday (Push A Ecentric):

B Bench Press : Cheset Flex Stretch SUPERSET

eight (12 RM): 0.0 lbs
ps: 50
of Rounds: 0

mplete a set of DB Bench Press to failure using 5/1/1 method

medietly transition to 1 Minute stretch
retch is considered total rest time
untinue reps/stretch until reaching 50 reps

ricep Dips : Tricep Flex Stretch SUPERSET

eight (12 RM): 0.0 lbs
ps: 50
of Rounds: 0

mplete a set of Tricep Dips to failure using 5/1/1 method

medietly transition to 1 Minute stretch
retch is considered total rest time
untinue reps/stretch until reaching 50 reps

B Thrusters : Shoulder Flex Stretch SUPERSET

eight (12 RM): 0.0 lbs
ps: 50
of Rounds: 0

mplete a set of DB Thrusters to failure using 5/1/1 method

medietly transition to 1 Minute stretch
retch is considered total rest time
untinue reps/stretch until reaching 50 reps

oblet Squats : Quad Flex Stretch SUPERSET

eight (12 RM): 0.0 lbs
ps: 50
of Rounds: 0

mplete a set of Goblet Squats to failure using 5/1/1 method

medietly transition to 1 Minute stretch
retch is considered total rest time
untinue reps/stretch until reaching 50 reps
Saturday (TOWERING INFERNO):

ROUND 1

DB Bench Press
Weight (10 RM):
Reps:
# Rounds:

Barbell Squat
Weight (10 RM):
Reps:
# Rounds:

Seated DB Overhead Press

Weight (10 RM):
Reps:
# Rounds:

Barbell Curls
Weight (10 RM):
Reps:
# Rounds:

Rope Pushdowns
Weight (10 RM):
 Reps:
# Rounds:

Instructions
For Round 1 perform each exercise for 3 reps, the

for 20 seconds For Round 2 perform each exercise for 3 reps, the

econds, perform a final 5 reps and hold for 25 seconds For Round 3 Perform each exercise for 5 reps, the

There is no rest in between rep counts nor sets ins

Rest 3 minutes inbetween Rounds

OWERING INFERNO):

OUND 1 ROUND 2 ROUND 3

DB Bench Press Pushups

0.0 lbs Weight (15 RM): 0.0 lbs Weight:
3 Reps: 3 Reps:
0/3 # Rounds: 0/3 # Rounds:

Barbell Squat Prisoner Jump Squat

0.0 lbs Weight (15 RM): 0.0 lbs Weight:
3 Reps: 3 Reps:
0/3 # Rounds: 0/3 # Rounds:

verhead Press Seated DB Overhead Press Pike Pushups

0.0 lbs Weight (15 RM): 0.0 lbs Weight:
3 Reps: 3 Reps:
0/3 # Rounds: 0/3 # Rounds:

Barbell Curls Inverted Chin Ups

0.0 lbs Weight (15 RM): 0.0 lbs Weight:
3 Reps: 3 Reps:
0/3 # Rounds: 0/3 # Rounds:

Rope Pushdowns Diamond Pushups

0.0 lbs Weight (15 RM): 0.0 lbs Weight:
 3 Reps: 3 Reps:
0/3 # Rounds: 0/3 # Rounds:

form each exercise for 3 reps, then hold 5 seconds, perform 3 more reps, hold 10 seconds, perform 3 final and hold for 15 secon

form each exercise for 3 reps, then hold 5 seconds, perform 3 more reps, hold 10 seconds, perform 3 more reps, hold 15 second

form each exercise for 5 reps, then hold 5 seconds, perform 5 more reps, hold 10 seconds, perform 5 more reps, hold 15 second

in between rep counts nor sets inside rounds

nbetween Rounds
 ROUND 3

Bodyweight
5
0/3

isoner Jump Squat

Bodyweight
5
0/3

ke Pushups
Bodyweight
5
0/3

verted Chin Ups

Bodyweight
5
0/3

amond Pushups
Bodyweight
 5
0/3

form 3 final and hold for 15 seconds

form 3 more reps, hold 15 seconds, perform a final 3 reps and hold for 20 seconds

form 5 more reps, hold 15 seconds, perform 5 more reps, hold 20 seconds, perform a final 5 reps and hold for 25 seconds
eps and hold for 25 seconds