Week Sunday monday tuesday wednesday thursday friday Satruday

1 Rest Full body workout A Cardio 1 Full body workout B Rest Full body workout A Cardio 2
2 Rest Full body workout B Cardio 1 Full body workout A Rest Full body workout B Cardio 2
3 Rest Full body workout A Cardio 1 Full body workout B Rest Full body workout A Cardio 2
4 Rest Full body workout B Cardio 1 Full body workout A Rest Full body workout B Cardio 2
5 Rest Full body workout A Cardio 1 Full body workout B Rest Full body workout A Cardio 2
6 Rest Full body workout B Cardio 1 Full body workout A Rest Full body workout B Cardio 2

Workout A
Exercise number Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
A1 Barbell Front Squat 5 reps ( 10 rm) for 6 min 5 reps ( 10 rm) for 8 min 5 reps ( 10 rm) for 10 min5 reps ( 10 rm) for 12 min5 reps ( 10 rm) for 14 min5 reps ( 10 rm) for 15 min
A2 Pull UP 5 reps for 6 min 5 reps for 8 min 5 reps for 10 min 5 reps for 12 min 5 reps for 14 min 5 reps for 15 min
B1 Romanian Deadlift 5 reps for 6 min 5 reps for 8 min 5 reps for 10 min 5 reps for 12 min 5 reps for 14 min 5 reps for 15 min
B2 Single arm dumbbell bench press 5 reps L/R for 6 min 5 reps L/R for 8 min 5 reps L/R for 10 min 5 reps L/R for 12 min 5 reps L/R for 14 min 5 reps L/R for 15 min
C Barbell complex* 3*6 exercise 3*8 exercise 3*6 exercise** 3*8 exercise** 3*6 exercise*** 3*8 exercise***
D Dumbbell pushups 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Workout B
Exercise number Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
A1 Conventional deadlift 5 reps ( 10 rm) for 6 min 5 reps ( 10 rm) for 8 min 5 reps ( 10 rm) for 10 min5 reps ( 10 rm) for 12 min5 reps ( 10 rm) for 14 min5 reps ( 10 rm) for 15 min
A2 chest support dumbbell row 5 reps for 6 min 5 reps for 8 min 5 reps for 10 min 5 reps for 12 min 5 reps for 14 min 5 reps for 15 min
B1 bulgarian split squat 5 reps for 6 min 5 reps for 8 min 5 reps for 10 min 5 reps for 12 min 5 reps for 14 min 5 reps for 15 min
B2 single arm dumbbell overhead press
5 reps L/R for 6 min 5 reps L/R for 8 min 5 reps L/R for 10 min 5 reps L/R for 12 min 5 reps L/R for 14 min 5 reps L/R for 15 min
C barbell complex* 3*6 exercise 3*8 exercise 3*6 exercise** 3*8 exercise** 3*6 exercise*** 3*8 exercise***
D inverted suspension row 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible 100 as fast as possible
*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning

CARDIO WORKOUT 1
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.
Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
Perform 30-sec Elbow Plank on the exercise ball.
Perform another 30-sec hill sprint.
Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
Perform another 30-sec hill sprint.
Perform 30 ab wheel rollouts from your knees.
Repeat this total sequence 8-10 times through.

Finish with a 5-10 minute general cardiovascular cool down.

CARDIO WORKOUT 2
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.

Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
Perform 20 kneeling high cable crunches.
Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
Perform another 60-sec hill sprint.
Perform 20 lateral medicine ball wall tosses per side.
Perform another farmer’s carry just as written above.
Repeat this total sequence 6-8 times through.

Finish with a 5-10 minute general cardiovascular cool down.