Gumbi Mode 3.

0 - TBF Advanced Split

Month 1

Weeks 1-3:

Monday - Shoulders, Abs (1 Footed Jumping, 15lb Hanging (15lbs each foot), Inversion)
Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (1 Footed Jumping, 15lb Hanging, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (1 Footed Jumping, 15lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 Footed Jumping, Bodyweight Hanging, Inversion)

Growth Mode Exercises:

- See Gumbi Mode for Set Numbers
- *4-6 CLEAN Reps (Dont forget warm up sets)
- Focus on developing PERFECT form

Jumping:
- 1 Footed Jump and Reach L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 Sets X 15-30 Jumps) (SUNDAY)
- 2 Footed Maasai Jump (3 Sets X 15-30 Jumps)(SUNDAY)

Hanging:
- 15 lb (each foot) Deadhang (3 Sets X Grip Gives Out)
- **10 lb (each foot) Deadhang Flutter Kicks (3 Sets X Failure)
- Bodyweight Deadhang (3 Sets X Failure) (SUNDAY)
- Bodyweight Flutter Kicks (3 Sets X Failure) (SUNDAY)

Inversion:
- Follow Gumbi Mode Inversion Instructions

Cardio:
- 30 min - 1hr of your choice

Week 4 (De-Load Week):

Monday - Shoulders, Abs (1 Footed Jumping, 10lb Hanging, Inversion)

Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (NO JUMPING, NO HANGING, NO INVERSION)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (2 Footed Jumping, 10lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs (NO JUMPING, NO HANGING, NO INVERSION)

Growth Mode Exercises:

- See Gumbi Mode for Set Numbers
- *Decrease weight (6-8 CLEAN Reps)
- Focus on developing PERFECT form

Jumping:
- 1 Footed Jump and Reach (2 Sets X (15-30 jumps)
- 1 Footed Figure Eights (2 Sets X Failure)
- 2 Footed Jump and Reach (3 Sets X 15-30 Jumps) (FRIDAY)
- 2 Footed Maasai Jump (3 Sets X 15-30 Jumps)(FRIDAY)

Hanging:
- 10lb (each foot) Deadhang (2 Sets X Grip Gives Out)
- 10lb Deadhang Flutter Kicks (2 Sets X Failure)

Inversion:
- Follow Gumbi Mode Inversion Instructions

Cardio:
- 30 min - 1hr of your choice

Month 2

Week 1-3:

Monday - Shoulders, Abs (1 footed Jumping, 20 lb (each foot) Hanging, Inversion)

Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (1 footed Jumping, 20 lb Hanging, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (1 footed Jumping, 20 lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 foot Jumping, 10lb (each foot) Hanging, Inversion)

Growth Mode Exercises:

- See Gumbi Mode for Set Numbers
- *4-6 CLEAN Reps (Dont forget warm up sets)
- Focus on developing PERFECT form

Jumping:
- One Footed Jump and Reach L/R (3 Sets X (Failure)
 - One Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 sets x 15-30 Jumps) (SUNDAY)
- 2 Footed Maasai Jump (3 Sets X 15-30 Jumps)(SUNDAY)

Hanging:
- 20 lb (each foot) Weighted Deadhang (3 Sets X Grip Gives Out)
- 10 lb (each foot) Weighted Deadhang (3 Sets X Failure) (SUNDAY)
- **10lb (10lb each foot) (decrease weight) Deadhang Flutter Kicks (3 Sets X Failure)

Inversion:
- Follow Gumbi Mode Inversion Instructions

Cardio:
- 30 min - 1hr of your choice

Week 4 (De-Load Week):

Monday - Shoulders, Abs (1 foot Jumping, 20 lb Hanging, Inversion)

Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (NO JUMPING, NO HANGING, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (2 foot Jumping, 20 lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (NO JUMPING, NO HANGING, Inversion)

Growth Mode Exercises:

- See Gumbi Mode for Set Numbers
- *Decrease weight (6-8 CLEAN Reps)
- Focus on developing PERFECT form

Jumping:
- 1 Footed Jump and Reach L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 sets x 15-30 Jumps) (FRIDAY)
- 2 Footed Maasai Jump (3 Sets X 15-30 Jumps)(FRIDAY)

Hanging:
- 20lb (each foot) Weighted Deadhangs (3 Sets X Grip Gives Out)
- **10lb (each foot) (decrease weight) Weighted Deadhang Flutter Kicks (3 Sets X Failure)

Inversion:
- Follow Gumbi Mode Inversion Plan

Cardio:
 - 30 min - 1hr of your choice

Month 3

Weeks 1-3:

Monday - Shoulders, Abs (1 footed Jumping, 25lb (25lb each foot) Hanging, Inversion)
Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (2 footed Jumping, 25lb Hanging, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (1 footed Jumping, 25 lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 footed Jumping, 15 lb Hanging, Inversion)

Growth Mode Exercises:

- See Gumbi Mode for Set Numbers
- *4-6 CLEAN Reps
 - Focus on developing PERFECT form

Jumping:
- 1 Footed Jump Reaches L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 sets x 15-30 Jumps) (WED & SUN)
- 2 Footed Maasai Jump (3 Sets X 15-30 Jumps)(WED & SUN)

Hanging:
- 25lb (each foot) Weighted Deadhang (4 Sets X Failure) (Use Mixed Grip to increase
hang time) (alternate hands each set)
- **10lb (each foot) Weighted Deadhang Flutter Kicks (4 Sets X Failure) (Regular Grip)
- 15 lb (each foot) Weighted Deadhang (SUNDAY)

Inversion:
- Follow Gumbi Mode Inversion Program

Cardio:
- 30 min - 1hr of your choice

Week 4 (De-Load Week):

Monday - Shoulders, Abs (1 footed Jumping, 25lb Hanging, Inversion)

Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (2 footed Jumping, 15lb Hanging, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (1 footed Jumping, 25 lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 footed Jumping, 15 lb Hanging, Inversion)

Growth Mode Exercises:

- See Gumbi Mode for Set Numbers
- *Decrease Weight (6-8 CLEAN Reps)
- Focus on developing PERFECT form

Jumping:
- 1 Footed Jump Reaches L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 sets x 15-30 Jumps) (WED & SUN)
- 2 Footed Maasai Jump (3 Sets X 15-30 Jumps)(WED & SUN)

Hanging:
- 25lb (each foot) Weighted Deadhang (4 Sets X Failure) (Use Mixed Grip to increase
hang time) (alternate hands each set)
 - **10lb Weighted Deadhang Flutter Kicks (4 Sets X Failure) (Regular Grip)
- 15 lb (each foot) Weighted Deadhang (4 Sets X Failure)(WED & SUN)

Inversion:
- Follow Gumbi Mode Inversion Program

Cardio:
- 30 min - 1hr of your choice