ISTRAINING FAQ’s

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!
1. How should I eat on this plan?
!
!
Firstly, Thankyou for trusting us to provide you with this guide! This first page will
outline how to select your calorie and macro intake for your goals. Bear in mind
this is a guide, it will not be exact for everyone. Your metabolism may be quicker
or slower to adapt but this is a good general rule. This guide is also provided for
educational purposes only!
!
For best results we recommend custom coaching with one of our experienced
coaches!
!
Calories - Calories are broken down as follows, Protein = 4 calories per gram,
Carbohydrate = 4 calories per gram, Fat = 9 calories per gram. So by using the
guides below you will be able to work out your caloric intake, based off your
bodyweight.
!
Below are some rounded average macro numbers for Muscle Gain, If there is a
range displayed, start at the lower end and as muscle gain slows work your way up
to the higher range
!
Protein - Your Bodyweight in KG X 2.2g e.g. 100kg X 2.2g = 220g Protein per day
- Your Bodyweight in LBS X 1. E.g. 220lbs X 1g = 220g Protein per day
!
Carbs -Your Bodyweight in KG X 3-4.4g e.g. 100kg X 3-4.4g = 300 - 440g Carbs per
day
- Your Bodyweight in LBS X 1.3-2g E.g. 220lbs X 1.3-2g = 300 - 440g Carbs per
day
!
Fats - Your Bodyweight in KG X 0.8-1g e.g. 100kg X 0.8-1g = 80-100g Fats per day
- Your Bodyweight in LBS X 0.4-0.5g E.g. 220lbs X 0.4 - 0.5g = 80 - 100g Fats
per day
!
!
Below are some rounded average macro numbers for Fat Loss, If there is a range
displayed, start at the upper end and as fat loss slows work your way down to the
lower range
!
Protein - Your Bodyweight in KG X 2.2g e.g. 100kg X 2.2g = 220g Protein per day
- Your Bodyweight in LBS X 1. E.g. 220lbs X 1g = 220g Protein per day
!
Carbs -Your Bodyweight in KG X 1.5-2.5g e.g. 100kg X 1.5-2.5g = 150g-250g Carbs
per day
- Your Bodyweight in LBS X 0.7-1.2 E.g. 220lbs X 0.7-1.2g = 150-250g Carbs per
day
!
Fats - Your Bodyweight in KG X 0.7-0.9g e.g. 100kg X 0.7-0.9g = 70-90g Fats per day
- Your Bodyweight in LBS X 0.3-0.4. E.g. 220lbs X 0.3 - 0.4g = 70-90g Fats per
day
!
2. How much weight should I lift?
!
You'll notice a section called RPE, this means Rate of Perceived Exertion. It is a
score out of 10. The scores are essentially broken down in the following way
!
10 - No further reps could be completed
9 - 1 further rep could be completed
8 - 2 further reps could be completed
7 - 3 further reps could be completed
6 - 4 further reps could be completed
!
3. Do you have a Facebook Group?
!
Here is the link to the facebook group - https://www.facebook.com/groups/
348391945589299/
!
4. Do you have a Exercise Video library?
!
Here is a link to our dropbox of exercise videos - https://www.dropbox.com/sh/
wo20ej113n9osyl/AACnY3hhYtBngiiXSRIxrBNia?dl=0
!
5. What does tempo mean?

In the program you will notice a section called tempo it is outlined as xoxo, when
you see xoxo it implies that you can do the exercise at whatever tempo you like
(always controlled though) if you see numbers i.e 3131 it means this. The first
number is the down portion of the movement, the second is a pause at the
bottom, the third is the up portion and the fourth is the top pause. So 3131 would
be a 3 second descent a 1 second pause at the bottom, a 3 second ascent and a 1
second pause at the top. If you have any further questions on this or any other
aspect of the program please do not hesitate to ask. The program will be split into
3 , 4 week cycles. Use number 1 for the first 4 weeks and number 2 for the second
4 weeks and number 3 for the final 4 weeks. XOXO tempo means complete the
exercise at a normal pace with no set tempo.
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6. What do two exercises linked with an X mean?
!
Any exercises linked with an X are supersetted. Meaning complete one round of the
first exercise then one of the second then rest. This constitutes one set.
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7. Should I add extra cardio?
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You can for sure! Just keep it in the 20-40 minute range and make it low intensity
and steady state, walks, elliptical and slow rides are perfect
!
8. Can I keep doing yoga/pilates/sports?
Absolutely! You may take a couple of weeks to adjust to the volume but this can be
done for sure
!
10. I have other questions that aren’t addressed here! What do I do?
!
Drop an email to hello@milestonestrength.com outlining your question and
we will answer as soon as possible!
!
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ISTRAINING 4

I S T R A I N I N G 4
M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 PHASE ONE

I S T R A I N I N G 4
2 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

MONDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 8 2m xoxo 8

2 4 8 2m xoxo 8
Squat
3 5 6 2m xoxo 8

4 5 6 2m xoxo 9

1 3 10 2m 3131 7

2 4 10 2m 3131 8
Front Squat
3 4 10 2m 3131 8

4 4 8 1m 3131 8

1 3 6 2m xoxo 8

2 4 5 2m xoxo 8
Walking Lunge
3 5 5 2m xoxo 8

4 4 3 2m xoxo 8

1 5 6 2m xoxo 7

2 5 6 2m xoxo 7
Bench Press
3 5 6 2m xoxo 8

4 5 6 2m xoxo 8

40s run @ 8,
1 12m N/A N/A 7
20s Rest

40s run @ 8,
2 15m N/A N/A 7
20s Rest
Run
40s run @ 8,
3 18m N/A N/A 8
20s Rest

40s run @ 8,
4 20m N/A N/A 8
20s Rest

I S T R A I N I N G 4
3 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

TUESDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 3 AMRAP 1m xoxo N/A

2 3 AMRAP 1m xoxo N/A

Pull-Up
3 3 AMRAP 1m xoxo N/A

4 3 AMRAP 1m xoxo N/A

1 4 10 1m 3131 7

2 4 10 1m 3131 7
Incline DB Press
3 4 12 1m 3131 8

4 4 12 1m 3131 8

1 3 5 1m xoxo 7

Bench press 2 4 5 1m xoxo 8

3 count pause on
chest 3 4 5 1m xoxo 8

4 4 6 1m xoxo 8

1 3 6 1m xoxo 8

2 3 6 1m xoxo 8
MIlitary Press
3 4 8 1m xoxo 8

4 4 8 1m xoxo 8

1 15m N/A N/A 8

2 15m N/A N/A 8

40s sprint,
Bike
20s slow
3 20m N/A N/A 8

4 20m N/A N/A 8

1 5m N/A N/A N/A

2 6m N/A N/A N/A

Cossack Squats 30s on, 30s off
3 6m N/A N/A N/A

4 7m N/A N/A N/A

AMRAP = As many reps as possible

I S T R A I N I N G 4
4 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

WEDNESDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 3 3 2m xoxo 8

2 3 3 2m xoxo 8
Deadlift
3 3 3 2m xoxo 8

4 2 3 2m xoxo 8

1 3 6 2m xoxo 8

2 4 6 2m xoxo 8
Deadlift
3 4 5 2m xoxo 8

4 4 5 2m xoxo 8

1 4 5 2m xoxo 8

2 4 5 2m xoxo 8
Deficit Deadlift
3 4 5 2m xoxo 8

4 4 5 2m xoxo 8

1 3 8 2m xoxo 8

2 4 6 2m xoxo 8
Romanian Deadlift
3 4 6 2m xoxo 8

4 4 6 2m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
Hammer Curl X
Lateral Raise
3 3 12 1m xoxo 8

4 3 12 1m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
Stir The Pot
3 3 12 1m xoxo 8

4 3 12 1m xoxo 8

I S T R A I N I N G 4
5 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

THURSDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

40s @ 8,
1 20m N/A N/A 8
20s Rest

40s @ 8,
2 20m N/A N/A 8
20s Rest
Run
40s @ 8,
3 25m N/A N/A 8
20s Rest

40s @ 8,
4 25m N/A N/A 8
20s Rest

I S T R A I N I N G 4
6 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

FRIDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 6 2m xoxo 8

2 4 6 2m xoxo 8
Squat
3 5 6 2m xoxo 8

4 5 6 2m xoxo 8

1 4 5 2m xoxo 8

2 4 5 2m xoxo 8
Bench press
3 5 5 2m xoxo 8

4 5 5 2m xoxo 8

1 4 12 2m xoxo 8

2 4 12 2m xoxo 8
Bent Over Row
3 4 12 2m xoxo 8

4 4 12 2m xoxo 8

1 3 AMRAP 2m xoxo 8

2 4 AMRAP 2m xoxo 8
Chin Ups
3 5 AMRAP 2m xoxo 8

4 5 AMRAP 2m xoxo 8

1 2 20 1m 2121 8

2 2 20 1m 2121 8
Pec Dec
3 2 20 1m 2121 8

4 2 20 1m 2121 8

1 6 15s 1m N/A 8

2 6 15s 1m N/A 8
Sprints
3 7 20s 1m N/A 8

4 7 20s 1m N/A 8

I S T R A I N I N G 4
7 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

SATURDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 5 2m 2121 8

2 5 5 2m 2121 8
Military Press
3 5 5 2m 2121 8

4 5 5 2m 2121 8

1 3 1m AMRAP 1m xoxo 8

2 4 1m AMRAP 1m xoxo 8
Dips
3 5 1m AMRAP 1m xoxo 8

4 5 1m AMRAP 1m xoxo 8

1 4 10 1m xoxo 8

2 4 10 1m xoxo 8
Incline DB Press
3 5 12 1m xoxo 8

4 5 12 1m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
Skullcrusher
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
Bicep Curl
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 3 10 1m xoxo 8

2 3 10 1m xoxo 8
Ab Rollout
3 3 10 1m xoxo 8

4 3 10 1m xoxo 8

AMRAP = As many reps as possible

I S T R A I N I N G 4
8 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E O N E

SUNDAY
T O T A L R E S T D A Y

I S T R A I N I N G 4
9 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 PHASE TWO

I S T R A I N I N G 4
10 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

MONDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 5 5 2m xoxo 8

2 5 5 2m xoxo 8
Squat
3 6 4 2m xoxo 8

4 6 3 2m xoxo 9

1 4 8 2m 3131 7

2 4 8 2m 3131 8
Front Squat
3 5 8 2m 3131 8

4 5 8 2m 3131 8

1 3 12 each 2m xoxo 8

2 4 12 each 2m xoxo 8
Walking Lunge X
Goblet Squat
3 5 12 each 2m xoxo 8

4 5 12 each 2m xoxo 8

1 5 12, 6 2m xoxo 7

2 5 12, 5 2m xoxo 7
Skullcrusher X
Bench
3 5 12, 4 2m xoxo 8

4 5 12, 3 2m xoxo 8

40s run @ 9,
1 18m N/A 9
20s rest

40s run @ 9,
2 18m N/A 9
20s rest
Run
40s run @ 9,
3 20m N/A 9
20s rest

40s run @ 9,
4 20m N/A 9
20s rest

I S T R A I N I N G 4
11 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

TUESDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 AMRAP 1m xoxo N/A

2 4 AMRAP 1m xoxo N/A

Chin-Up
3 4 AMRAP 1m xoxo N/A

4 4 AMRAP 1m xoxo N/A

1 4 12 1m 3131 7

2 4 12 1m 3131 7
Prone Row
3 4 12 1m 3131 8

4 4 12 1m 3131 8

1 3 45s AMRAP 1m xoxo 7

2 4 45s AMRAP 1m xoxo 8

Dips
3 4 45s AMRAP 1m xoxo 8

4 4 45s AMRAP 1m xoxo 8

1 3 15 1m xoxo 8

2 3 15 1m xoxo 8
Incline DB Press
3 4 15 1m xoxo 8

4 4 15 1m xoxo 8

1 5 5 1m N/A 8

2 5 5 1m N/A 8
Depth Jump
3 5 5 1m N/A 8

4 5 5 1m N/A 8

1 10m 30s on 30s off N/A N/A N/A

2 12m 30s on 30s off N/A N/A N/A

Rower
3 14m 30s on 30s off N/A N/A N/A

4 15m 30s on 30s off N/A N/A N/A

AMRAP = As many reps as possible

I S T R A I N I N G 4
12 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

WEDNESDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 2 2 2m xoxo 8

2 2 2 2m xoxo 8
Deadlift
3 2 1 2m xoxo 8

4 2 1 2m xoxo 8

1 3 5 2m xoxo 8

2 4 5 2m xoxo 8
Deadlift
3 4 4 2m xoxo 8

4 4 4 2m xoxo 8

1 3 8 2m xoxo 8

2 3 8 2m xoxo 8
Deficit Deadlift
3 3 6 2m xoxo 8

4 4 6 2m xoxo 8

1 3 12 each 1m xoxo 8

2 4 12 each 1m xoxo 8
Glute Bridge X Frog
Bridge
3 4 15 each 1m xoxo 8

4 4 15 each 1m xoxo 8

1 3 20 1m xoxo 8

2 3 20 1m xoxo 8
Hamstring Curl
3 3 20 1m xoxo 8

4 3 20 1m xoxo 8

1 3 12 1m xoxo 8

2 4 12 1m xoxo 8
Stir The Pot
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 7m N/A xoxo N/A

2 7m N/A xoxo N/A

40s sprint all
Bike Sprints
out, 20s rest
3 8m N/A xoxo N/A

4 8m N/A xoxo N/A

I S T R A I N I N G 4
13 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

THURSDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

40s @ 8, 20s
1 25m N/A N/A 8
Rest

40s @ 8, 20s
2 25m N/A N/A 8
Rest
Run
40s @ 8, 20s
3 30m N/A N/A 8
Rest

40s @ 8, 20s
4 30m N/A N/A 9
Rest

1 3 12 1m 2121 N/A

2 3 12 1m 2121 N/A
Laying Leg Raise
3 4 12 1m 2121 N/A

4 4 12 1m 2121 N/A

1 3 20 1m xoxo N/A

2 3 20 1m xoxo N/A
Frog Bridge
3 4 20 1m xoxo N/A

4 4 20 1m xoxo N/A

1 3 45s 1m N/A N/A

2 3 45s 1m N/A N/A

Plank
3 4 45s 1m N/A N/A

4 4 45s 1m N/A N/A

I S T R A I N I N G 4
14 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

FRIDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 8 2m 3131 8

2 4 8 2m 3131 8
Front Squat
3 5 6 2m 3131 8

4 5 6 2m 3131 8

1 4 20 1m xoxo 8

2 4 20 1m xoxo 8
Walking Lunge
3 5 20 1m xoxo 8

4 5 20 1m xoxo 8

1 4 3 1m xoxo 8

2 4 3 1m xoxo 8
Seated Box Jump
3 4 3 1m xoxo 8

4 4 3 1m xoxo 8

1 3 12 1m xoxo 8

2 4 12 1m xoxo 8
Inverted Row
3 5 15 1m xoxo 8

4 5 15 1m xoxo 8

1 2 20 each 1m 2121 8

2 2 20 each 1m 2121 8
Skullcrusher X
Hammer Curl
3 3 20 each 1m 2121 8

4 3 20 each 1m 2121 8

1 6 15s 1m N/A 8

2 6 15s 1m N/A 8
Sprints
3 7 20s 1m N/A 9

4 7 20s 1m N/A 9

I S T R A I N I N G 4
15 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

SATURDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 3 20 2m 2121 8

2 3 20 2m 2121 8
Pec Dec
3 3 20 2m 2121 8

4 3 20 2m 2121 8

1 3 8 1m xoxo 8

2 4 8 1m xoxo 8
Bench Press
3 5 6 1m xoxo 8

4 5 6 1m xoxo 8

1 4 10 1m xoxo 8

2 4 10 1m xoxo 8
Incline DB Press
3 5 12 1m xoxo 8

4 5 12 1m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
V-Bar Pushdown
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
Spider Curl
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

40s sprint,
1 7m N/A xoxo 8
20s slow

40s sprint,
2 7m N/A xoxo 8
20s slow
Bike Sprint
40s sprint,
3 8m N/A xoxo 8
20s slow

40s sprint,
4 8m N/A xoxo 8
20s slow

I S T R A I N I N G 4
16 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T W O

SUNDAY
T O T A L R E S T D A Y

I S T R A I N I N G 4
17 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 PHASE THREE

I S T R A I N I N G 3
18 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T H R E E

MONDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 5 6 2m xoxo 8

2 5 6 2m xoxo 8
2 Count Pause Front
Squat
3 6 4 2m xoxo 8

4 6 4 2m xoxo 9

1 4 22 2m xoxo 7

2 4 24 2m xoxo 8
Walking Lunges
3 5 26 2m xoxo 8

4 5 28 1m xoxo 8

1 3 20 2m xoxo 8

2 4 22 2m xoxo 8
Cossack Squats
3 5 25 2m xoxo 8

4 5 26 2m xoxo 8

1 5 20s 2m xoxo 7

2 5 20s 2m xoxo 7
Sprint
3 5 20s 2m xoxo 8

4 5 20s 2m xoxo 8

30s sprint,
1 15m N/A N/A 9
30s slow

30s sprint,
2 15m N/A N/A 9
30s slow
Rower Sprints
30s sprint,
3 20m N/A N/A 9
30s slow

30s sprint,
4 20m N/A N/A 9
30s slow

I S T R A I N I N G 4
19 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T H R E E

TUESDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 AMRAP 1m xoxo N/A

2 4 AMRAP 1m xoxo N/A

Pull-Up
3 4 AMRAP 1m xoxo N/A

4 4 AMRAP 1m xoxo N/A

1 4 12 1m 3131 7

2 4 12 1m 3131 7
Underhand Bent
Over Row
3 4 12 1m 3131 8

4 4 12 1m 3131 8

1 6 6 1m xoxo 7

2 6 6 1m xoxo 8
Plyo Push Ups
3 6 6 1m xoxo 8

4 6 6 1m xoxo 8

1 2 15 1m xoxo 8

2 4 15 1m xoxo 8
Incline DB Press
3 4 15 1m xoxo 8

4 5 15 1m xoxo 8

1 3 10 1m N/A 8

2 3 10 1m N/A 8
Windsreen Wipers
3 4 10 1m N/A 8

4 5 10 1m N/A 8

1 10m 30s on, 30s off N/A N/A N/A

2 12m 30s on, 30s off N/A N/A N/A

Bike
3 14m 30s on, 30s off N/A N/A N/A

4 15m 30s on, 30s off N/A N/A N/A

AMRAP = As many reps as possible

I S T R A I N I N G 4
20 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T H R E E

WEDNESDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 2 2 2m xoxo 8

2 2 2 2m xoxo 8
Deadlift
3 2 1 2m xoxo 8

4 2 1 2m xoxo 8

1 3 3 2m xoxo 8

2 4 3 2m xoxo 8
Deadlift
3 4 3 2m xoxo 8

4 4 3 2m xoxo 8

1 3 12 2m xoxo 8

2 3 12 2m xoxo 8
Deficit RDL
3 3 12 2m xoxo 8

4 4 12 2m xoxo 8

1 3 12 each 1m xoxo 8

2 4 12 each 1m xoxo 8
DB Step Up
3 4 15 each 1m xoxo 8

4 4 15 each 1m xoxo 8

1 3 20 1m xoxo 8

2 3 20 1m xoxo 8
Hamstring Curl
3 3 20 1m xoxo 8

4 3 20 1m xoxo 8

1 3 12 1m xoxo 8

2 4 12 1m xoxo 8
Hanging Knee Raise
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 10m N/A xoxo N/A

2 10m N/A xoxo N/A

40s sprint all
Bike Sprints
out, 20s rest
3 10m N/A xoxo N/A

4 10m N/A xoxo N/A

I S T R A I N I N G 4
21 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T H R E E

THURSDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 30m N/A N/A 8

2 32m Run even N/A N/A 8

Walk/run minutes, walk
3 34m odd minutes N/A N/A 8

4 36m N/A N/A 8

1 4 12 1m 2121 N/A

2 4 12 1m 2121 N/A
Laying Leg Raise
3 5 12 1m 2121 N/A

4 5 12 1m 2121 N/A

1 4 20 1m xoxo N/A

2 4 20 1m xoxo N/A
Frog Bridge
3 5 20 1m xoxo N/A

4 5 20 1m xoxo N/A

1 4 45s 1m N/A N/A

2 4 45s 1m N/A N/A

Plank
3 5 45s 1m N/A N/A

4 5 45s 1m N/A N/A

I S T R A I N I N G 4
22 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
 P H A S E T H R E E

FRIDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 4 8 2m xoxo 8

2 4 8 2m xoxo 8
1 1/4 Squat
3 5 8 2m xoxo 8

4 5 8 2m xoxo 8

1 4 22 1m xoxo 8

2 4 24 1m xoxo 8
Walking Lunge
3 5 26 1m xoxo 8

4 5 27 1m xoxo 8

1 4 10 1m xoxo 8

2 4 10 1m xoxo 8
Glute Bridge
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 3 5 1m xoxo 8

2 4 5 1m xoxo 8
Depth Jump
3 5 5 1m xoxo 8

4 5 5 1m xoxo 8

1 2 20 each 1m 2121 8

2 2 20 each 1m 2121 8
Hammer Curl X
Rope Pulldown
3 3 20 each 1m 2121 8

4 3 20 each 1m 2121 8

1 6 15s 1m N/A 9

2 6 15s 1m N/A 9
Sprints
3 7 20s 1m N/A 9

4 7 20s 1m N/A 9

I S T R A I N I N G 4
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SATURDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE

1 3 AMRAP in 1m 2m xoxo 8

2 3 AMRAP in 1m 2m xoxo 8
Dips
3 4 AMRAP in 1m 2m xoxo 8

4 4 AMRAP in 1m 2m xoxo 8

1 3 8 1m xoxo 8

2 4 8 1m xoxo 8
Military Press
3 5 6 1m xoxo 8

4 5 6 1m xoxo 8

1 4 10 1m xoxo 8

2 4 10 1m xoxo 8
Incline DB Press
3 5 12 1m xoxo 8

4 5 12 1m xoxo 8

1 4 12 1m xoxo 8

2 4 12 1m xoxo 8
Diamond Push Ups
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 3 12 1m xoxo 8

2 3 12 1m xoxo 8
Rear Delt Fly
3 4 12 1m xoxo 8

4 4 12 1m xoxo 8

1 10m N/A xoxo 8

2 10m N/A xoxo 8

40s sprint,
Rower Sprints
20s slow
3 12m N/A xoxo 8

4 12m N/A xoxo 8

AMRAP = As many reps as possible

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SUNDAY
T O T A L R E S T D A Y

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