BASI6 Plan: 6 Weeks to Elite Fitness

BLOCK 1 (3 Weeks)
Day 1 – Strength-Skill
Day 2 – Strength Endurance
Day 3 – Power
Day 4 – Hypertrophy
BLOCK 2 (3 Weeks)
Day 1 – Strength
Day 2 – Strength Endurance
Day 3 – Power
Day 4 – Hypertrophy

Week Schedule
It’s best to train on the following Mon/Wed/Fri/Sat schedule:
Da
Workout
y
Mon Day-1 Workout
Tue Off
Wed Day-2 Workout
Thu Off
Fri Day-3 Workout
Sat Day-4 Workout
 Da
Workout
y
Sun Off
Repetition Style Guide

 Normal: Do the concentric as fast as possible. You’ll get

less explosive as fatigue sets in, but keep trying to
accelerate. Do the eccentric in roughly 3 seconds.
 Normal 5/1: Do the concentric as fast as possible. You’ll
get less explosive as fatigue sets in, but keep trying to
accelerate. Do the eccentric in 5 seconds. Hold in the
bottom for 1 second.
 Normal Peak 2: Do the concentric as fast as possible.
You’ll get less explosive as fatigue sets in, but keep trying
to accelerate. Do the eccentric in roughly 3 seconds. Hold
peak contraction for 2 seconds.
 Rhythmic: Imagine being a piston where the movement
speed is relatively rapid and constant. The concentric and
eccentric are about the same rate.
 Sprint: Go as fast/hard as possible for the prescribed
duration.
 Walking: Go at the same speed you would normally walk
for carry exercises.
 Explosive: Do the movement with the intent to be as
violently fast as possible.
BLOCK 1

1 | Day 1 – Strength-Skill
 Do all the sets of an exercise before moving to the next
exercise.
 Rest the prescribed time between sets.
 Use the listed submaximal percentages for loads.
 Focus on perfect technique.
 Stay tight at all times.

Exercise Rep Style Rest Periods

A. Squat Normal 2-3 min
B. Bench Press Normal 2-3 min
C. Deadlift Normal 2-3 min
D
Pendlay Row Normal 2-3 min
.

Set/Rep Progression
Week 1 Week 2 Week 3
A. 5 x 3, 80% 5 x 4, 80% 5 x 5, 80%
B. 5 x 3, 80% 5 x 4, 80% 5 x 5, 80%
C. 5 x 3, 80% 5 x 4, 80% 5 x 5, 80%
D. 5 x 3, 80% 5 x 4, 80% 5 x 5, 80%

1 | Day 2 – Strength Endurance

 Do A1-2, B1-2, and C1-2 as circuits with minimal rest between
paired exercises.
 Rest the prescribed time between circuit rounds.
 Focus on perfect technique.
 Stay tight at all times.

Exercise Rep Style Rest Periods

A1. Split Squat Normal 15-20 sec
A2. Prowler/Sled Pushing Walking 2-3 min
B1. Dumbbell Clean & Press Normal 15-20 sec
 Exercise Rep Style Rest Periods
B2. Dumbbell Overhead Walk Walking 2-3 min
C1. Romanian Deadlift Normal 15-20 sec
C2. Kettlebell Swing Rhythmic 2-3 min

Set/Rep Progression
Week 1 Week 2 Week 3
A1. 2 x 10/leg 3 x 10/leg 2 x 15/leg
A2. 2 x 130 ft 2 x 130 ft 2 x 200 ft
B1. 2 x 10 3 x 10 2 x 15
B2. 2 x 130 ft 2 x 130 ft 2 x 200 ft
C1. 2 x 10 3 x 10 2 x 15
C2. 2 x 1 min 3 x 1 min 2 x 90 sec

1 | Day 3 – Power
 Do A1-2, B1-2, and C1-2 as circuits with minimal rest between
paired exercises.
 Rest the prescribed time between circuit rounds.
 Accelerate during the concentric.
 Focus on perfect technique.
 Stay tight at all times.

Exercise Rep Style Rest Periods

A1
Vertical Jump Explosive 1 min
.
A2
Trap-Bar Squat for Speed Explosive 2-3 min
.
B1. Medicine Ball Push-Press Throw Explosive 1 min
B2. Dumbbell Push Press Explosive 2-3 min
C1. Broad Jump with Reset Explosive 1 min
C2. Prowler/Sled Sprint Sprint 2-3 min

Set/Rep Progression
Week 1 Week 2 Week 3
A1. 3 x 51 4 x 51 4 x 51
A2. 3 x 5, 50% 4 x 4, 50% 4 x 5, 50%
B1. 3 x 5, 8-12 lb 4 x 4, 8-12 lb 4 x 5, 8-12 lb
 Week 1 Week 2 Week 3
B2. 3 x 5 4x5 4x5
C1. 3 x 51 4 x 51 4 x 51
C2. 3 x 65 ft, 20% BW2 4 x 65 ft, 20% BW2 4 x 65 ft, 20% BW2

Do the first 2 reps at 80% effort and the last 3 reps at 100% effort.
1

Body Weight (Use 20% of your body weight for the load.)
2

1 | Day 4 –Hypertrophy
 Do all the sets of an exercise before moving to the next
exercise.
 Rest the prescribed time between sets.
 Focus on perfect technique.
 Stay tight at all times.

Exercise Rep Style Rest Periods

Hack Squat or Leg
A. Norma 5/1l 2-3 min
Press
B. Chest Press Normal 5/1 2-3 min
C. Seated Row Normal 2-3 min
D. EZ-Bar Curl Normal Peak 2 1-2 min
E. Triceps Pressdown Normal 1-2 min
F. Dumbbell Lateral Raisel Normal 1-2 min

Set/Rep Progression
Week
Week 2 Week 3
1
A. 3 x 6 3x8 3 x 10
B. 3 x 6 3x8 3 x 10
C. 3 x 6 3x8 3 x 10
D. 3 x 8-10 4 x 8-10 5 x 8-10
E. 3 x 8-10 4 x 8-10 5 x 8-10
F. 3 x 8-10 4 x 8-10 5 x 8-10

BLOCK 2
2 | Day 1 – Strength
 Ramp the weight up over five sets to your prescribed max
weight (XRM = X-Rep Maximum).
 Do all the sets of an exercise before moving to the next
exercise.
 Rest the prescribed time between sets.
 Focus on perfect technique.
 Stay tight at all times.
Exercise Rep Style Rest Periods
A. Squat Normal 2-3 min
B. Bench Press Normal 2-3 min
C. Deadlift Normal 2-3 min
D
Pendlay Row Normal 2-3 min
.

Set/Rep Progression
Week 1 Week 2 Week 3
Ramp
A. Ramp 5RM Ramp 3RM
4RM
Ramp
B. Ramp 5RM Ramp 3RM
4RM
Ramp
C. Ramp 5RM Ramp 3RM
4RM
D Ramp
Ramp 5RM Ramp 3RM
. 4RM

2 | Day 2 – Strength Endurance

 Do A1-3, B1-3, and C1-3 as circuits with minimal rest between
paired exercises.
 Rest the prescribed time between circuit rounds.
 Focus on perfect technique.
 Stay tight at all times.
Exercise Rep Style Rest Periods
A1. Split Squat Normal 15-20 sec
A2. Prowler/Sled Pushing Walking 15-20 sec
A3. Air Squat Rhythmic 3-4 min
B1. Dumbbell Clean & Press Normal 15-20 sec
B2. Dumbbell Overhead Walk Walking 15-20 sec
 Exercise Rep Style Rest Periods
B3. Dumbbell Lateral Raise Walking 3-4 min
C1. Romanian Deadlift Normal 15-20 sec
C2. Leg Curl Normal 15-20 sec
C3. Kettlebell Swing Rhythmic 2-3 min

Set/Rep Progression
Week 1 Week 2 Week 3
A1. 2 x 10/leg 3 x 10/leg 2 x 15/leg
A2. 2 x 130 ft 2 x 130 ft 2 x 200 ft
A3. 2 x Max 3 x Max 2 x Max
B1. 2 x 10 3 x 10 2 x 15
B2. 2 x 130 ft 2 x 130 ft 2 x 200 ft
B3. 2 x 8-10 3 x 8-10 2 x 10-12
C1. 2 x 10 3 x 10 2 x 15
C2. 2 x 10 3 x 10 2 x 15
C3. 2 x 1 min 3 x 1 min 2 x 90 sec

2 | Day 3 – Power
 Do A1-2, B1-2, and C1-2 as circuits with minimal rest between
paired exercises.
 Rest the prescribed time between circuit rounds.
 Accelerate during the concentric.
 Focus on perfect technique.
 Stay tight at all times.
Exercise Rep Style Rest Periods
A1
Hurdle Jump Explosive 1 min
.
A2
Trap-Bar Jump Squat with Reset Explosive 2-3 min
.
B1. Medicine Ball Push-Press Throw Explosive 1 min
B2. Bar Push Press Explosive 2-3 min
C1. Broad Jump with Reset Explosive 1 min
C2. Prowler/Sled Sprint Sprint 2-3 min
Set/Rep Progression
Week 1 Week 2 Week 3
A1. 3 x 5 4x5 4x5
A2. 3 x 5, 20% 4 x 4, 20% 4 x 5, 20%
B1. 3 x 5, 8-12 lb 4 x 4, 8-12 lb 4 x 5, 8-12 lb
B2. 3 x 5 4x5 4x5
C1. 3 x 5 4x5 4x5
C2. 3 x 65 ft, 20% BW 1
4 x 65 ft, 20% BW 1
4 x 65 ft, 20% BW1

Body Weight (Use 20% of your body weight for the load.)
1

2 | Day 4 –Hypertrophy
 Do all the sets of an exercise before moving to the next
exercise.
 Rest the prescribed time between sets.
 Use single and double rest/pause techniques for weeks 2 and
3, respectively.
 Focus on perfect technique.
 Accelerate during the concentric.
 Stay tight at all times.
Exercise Rep Style Rest Periods
A. Hack Squat or Leg Press Normal 2-3 min
B. Chest Press Normal 2-3 min
C. Seated Row Normal 2-3 min
D. EZ-Bar Curl Normal 1-2 min
E. Triceps Pressdown Normal 1-2 min
F. Dumbbell Lateral Raisel Normal 1-2 min

Set/Rep Progression
Week 1 Week 2 Week 3
A. 3 x 8-10 3 x 8-101 3 x 8-102
B. 3 x 8-10 3 x 8-101 3 x 8-102
C. 3 x 8-10 3 x 8-101 3 x 8-102
D
3 x 8-10 3 x 8-101 3 x 8-102
.
 Week 1 Week 2 Week 3
E. 3 x 8-10 3 x 8-10 1
3 x 8-102
F. 3 x 8-10 3 x 8-101 3 x 8-102

Single Rest/Pause
1

 Do 8-10 reps close to failure.

 Rest 15-20 seconds.
 Do as many reps as possible.

Double Rest/Pause
2

 Do 8-10 reps close to failure.

 Rest 15-20 seconds.
 Do as many reps as possible.
 Rest 15-20 seconds.
 Do as many reps as possible.