STAGE 1 INTERMEDIATE PROGRAM

WEEKS 1-3
WEEK 1 WEEK 2 WEEK 3
WORKOUT A
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB CIRCUIT

1 THIN TUMMY 0 10 5-sec 0

2 CURLUP, CHEATUP
+ SLOW LOWER OR
CURLUP ARMS 5-15-sec
0 10 0
STRAIGHT AND lowering or 515
PARALLEL TO THE
FLOOR

3 RUSSIAN TWIST 0 15-30 303 0

4 PUSHUP HOLD,
0 10 5-sec holds 60-120
HANDS & FEET
CALF TRISET
5 STANDING SINGLE-
Optional 10-15 15-20 321 0
LEG CALF RAISE

6 CALF RAISE ON
LEG PRESS
Optional 10-15 15-20 321 0
MACHINE, SINGLE
LEG

7 SEATED CALF
Optional 10-15 15-20 321 60-120
RAISE, SINGLE LEG
SUPERSET 1
8 DUMBBELL WRIST
Optional 10-15 15-20 321 0
CURL
9 DUMBBELL WRIST
Optional 10-15 15-20 321 60-120
EXTENSION
SUPERSET 2
10 DUMBBELL LYING
12 12-15 321 0
PULLOVER

11 DUMBBELL
SEATED LATERAL 12 12-15 321 60-120
RAISE
SUPERSET 3
12 DUMBBELL
SEATED SHOULDER 10 12-15 321 0
PRESS PALMS IN

13 LAT PULLDOWN
10 12-15 321 60-120
BEHIND NECK
SUPERSET 4
14 BARBELL SEATED
8 8 613 0
SHOULDER PRESS

15 LAT PULLDOWN 8 8 613 60-120

*1 set of warmup = 60% of weight for work set.

STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3
WEEK 1 WEEK 2 WEEK 3
WORKOUT B
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB STRAIGHT SETS
1 TOES TO SKY 0 10 5-sec 30

2 CURLUP, LEGS IN
AIR, HANDS ON
OPPOSITE 0 10-15 313 30
SHOULDERS, ARMS
ACROSS CHEST

3 SIDE RAISE 0 10-15 313 30

4 SEATED THIN
TUMMY AND CHEEK 0 10 5-sec holds 30
SQUEEZE
BICEPS TRISET
5 EZ-BAR BICEPS
10 10 321 0
CURL, WIDE GRIP

6 EZ-BAR BICEPS
CURL, REVERSE 10 10 321 0
GRIP

7 EZ-BAR BICEPS
10 10 321 60-120
CURL CLOSE GRIP
TRICEPS TRISET
8 TRICEPS
PUSHDOWN, 10 10 321 0
REVERSE GRIP

9 TRICEPS
PUSHDOWN, WIDE 10 10 321 0
GRIP

10 TRICEPS
PUSHDOWN, 10 10 321 60-120
NEUTRAL GRIP
LOWER BODY SUPERSET 1
11 LEG CURL, SINGLE
15 12-15 321 0
LEG
12 LEG EXTENSION,
15 12-15 321 60-120
SINGLE LEG
LOWER BODY SUPERSET 2
13 SINGLE LEG
STIFF-LEGGED 0 5-20 321 0
DEADLIFT
14 SINGLE LEG
SQUAT, ON LOW 0 10-20 321 60-120
BLOCK
LOWER BODY SUPERSET 3
15 KING DEADLIFT 8 5-20 311 0
16 SINGLE LEG
SQUAT, OTHER LEG 8 5-20 311 60-120
OUT IN FRONT
LOWER BODY SUPERSET 4

17 DEADLIFT Optional 10-15 8 316 0

18 BARBELL SQUAT Optional 10-15 8 316 60-120

*1 set of warmup = 60% of weight for work set.

STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3
WEEK 1 WEEK 2 WEEK 3
WORKOUT C
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB CIRCUIT

1 THIN TUMMY 0 10 5-sec 0

2 CURLUP, CHEATUP
+ SLOW LOWER OR
CURLUP ARMS 5-15-sec
0 10 0
STRAIGHT AND lowering or 515
PARALLEL TO THE
FLOOR

3 RUSSIAN TWIST 0 15-30 303 0

4 PUSHUP HOLD,
0 10 5-sec holds 60-120
HANDS & FEET
DUMBBELL SHRUG TRISET
5 DUMBBELL SHRUG,
10 10 321 0
BEHIND BODY

6 DUMBBELL SHRUG 10 10 321 0

7 DUMBBELL SHRUG
10 10 321 60-120
TO FRONT
SUPERSET 1
8 BARBELL WRIST
Optional 10-15 15-20 321 0
EXTENSION
9 BARBELL WRIST
Optional 10-15 15-20 321 60-120
CURL
SUPERSET 2
10 REVERSE
12 12-15 321 0
DUMBBELL FLY
11 DUMBBELL FLY 12 12-15 321 60-120
SUPERSET 3
12 DUMBBELL ONE
ARM BENT OVER 10 10-12 321 0
ROW

13 DUMBBELL BENCH
PRESS, INCLINE, 10 10-12 321 0
NEUTRAL GRIP
SUPERSET 4
14 SEATED CABLE
8 8 613 0
ROW

15 BARBELL BENCH
PRESS, FEET ON 8 8 613 60-120
BENCH

*1 set of warmup = 60% of weight for work set.

STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6
WEEK 4 WEEK 5 WEEK 6
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB CIRCUIT
1 THIN TUMMY, LIFT
0 0 1 10-30 313 0
ONE LEG

2 CURLUP ARMS
STRAIGHT AND
0 0 1 10-30 311 0
PARALLEL TO THE
FLOOR

3 RUSSIAN TWIST 0 0 1 10-30 202 0

4 MODIFIED V-SIT 0 0 1 10-30 301 60-120

SUPERSET
5 DUMBBELL SEATED
BICEPS CURL WITH 1 10 STRIP 10+10+10 311 0
TWIST

6 EZ-BAR BICEPS
1 10 1 10 311 60-120
CURL REVERSE GRIP
SUPERSET
7 REVERSE
1 10 STRIP 10+10+10 311 0
DUMBBELL FLY
8 SEATED CABLE
1 10 1 10 1.5 60-120
ROW, REVERSE GRIP
STRAIGHT SETS
9 SEATED CABLE
1 10 2 10 311 120
ROW
SUPERSET

10 DUMBBELL LYING
PULLOVER, 1
DUMBBELL IN 2 1 10 STRIP 10+10+10 311 0
HANDS, ACROSS
BENCH

11 LAT PULLDOWN,
1 10 1 10 1.5 60-120
WIDE GRIP
STRAIGHT SETS
12 LAT PULLDOWN,
1 10 2 10 311 120
NEUTRAL GRIP

*1 set of warmup = 60% of weight for work set.

STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6
WEEK 4 WEEK 5 WEEK 6
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB STRAIGHT SETS
1 TOES TO SKY, ONE
0 0 1 10-30 311 30
KNEE BENT

2 CURLUP LEGS IN
AIR, HANDS ON
0 0 1 10-30 311 30
FOREHEAD, ELBOWS
IN

3 SIDE RAISE 0 0 1 10-30 311 30

4 WRIST TO KNEE
0 0 1 10-30 311 30
CURL UP
SUPERSET

5 LEG CURL 1 10 STRIP 10+10+10 311 0

6 LEG EXTENSION 1 10 STRIP 10+10+10 311 60-120

STRAIGHT SETS
7 BARBELL SQUAT,
1 10 2 20 311 120
BREATHING
TRISET
8 PRONE HIP THIGH
1 10 1 10-20 311 0
EXTENSION

9 BACK EXTENSION 1 10 1 10 311 0

10 GOOD MORNING,
1 10 1 10 311 60-120
ROUNDED BACK
STRAIGHT SETS

11 DEADLIFT 1 10 2 10 311 120

STRIP SET
12 STANDING CALF
1 15 STRIP 15+15+15 311 120
RAISE

*1 set of warmup = 60% of weight for work set.

STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6
WEEK 4 WEEK 5 WEEK 6
WORKOUT C
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB CIRCUIT
1 THIN TUMMY, LIFT
0 0 1 10-30 313 0
ONE LEG
2 CURLUP HANDS ON
0 0 1 10-30 311 0
OPPOSITE ELBOWS

3 RUSSIAN TWIST 0 0 1 10-30 202 0

4 MODIFIED V-SIT 0 0 1 10-30 301 60-120

SUPERSET

5 DUMBBELL SEATED
OVERHEAD TRICEPS
EXTENSION, 1 1 10 STRIP 10+10+10 311 0
DUMBBELL IN 2
HANDS

6 BARBELL BENCH
PRESS, VERY CLOSE 1 10 1 10 311 60-120
GRIP
SUPERSET
7 DUMBBELL SEATED
1 10 STRIP 10+10+10 311 0
LATERAL RAISE
8 BARBELL UPRIGHT
1 10 1 10 1.5 60-120
ROW
STRAIGHT SETS
9 BARBELL SEATED
1 10 2 10 311 120
SHOULDER PRESS
SUPERSET
10 DUMBBELL FLY,
1 10 STRIP 10+10+10 311 0
THUMBS IN

11 BARBELL BENCH
PRESS, INCLINE, 1 10 1 10 1.5 60-120
WIDE GRIP
STRAIGHT SETS
12 BARBELL BENCH
1 10 2 10 311 120
PRESS

*1 set of warmup = 60% of weight for work set.

STAGE 2 INTERMEDIATE PROGRAM
WEEKS 8-10
WEEK 8 WEEK 9 WEEK 10
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
STRENGTH AB STRAIGHT SETS

1 KNEE UP, INCLINE 0 0 1 10-15 201 60

2 CURLUP WEIGHTED 0 0 1 10-15 201 60

3 SIDES RAISE
HANDS ON
0 0 1 10-15 201 60
FOREHEAD, ELBOWS
OUT

4 SWISS BALL
0 0 1 10 A LEG 5-Sec 60
ALTERNATE LEG LIFT
STRAIGHT SETS
5 BARBELL SEATED
SHOULDER PRESS, 1 10 2 10 321 120
WIDE GRIP

6 DUMBBELL SEATED
1 10 1 10 1.5 60-120
SHOULDER PRESS

7 DUMBBELL SEATED 10 (full

1 1 21 311 60
LATERAL RAISE range)

8 DEADLIFT, WIDE
1 10 2 10 311 120
GRIP

9 STIFF LEGGED
DEADLIFT, CHEST 1 10 1 10 1.5 60-120
UP, WIDE GRIP

10 GOOD MORNING, 10 (full

1 1 21 311 60
ROUNDED BACK range)

11 SEATED CALF
1 10 1 12-15 311 60
RAISE

12 STANDING CALF
0 0 1 15-20 311 60
RAISE

12 STANDING SINGLE
0 0 1 20+ EACH 311 60
LEG CALF RAISE

*1 set of warmup = 60% of weight for work set.

STAGE 2 INTERMEDIATE PROGRAM
WEEKS 8-10
WEEK 8 WEEK 9 WEEK 10
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
STRENGTH AB STRAIGHT SETS
1 TOES TO SKY,
0 0 1 10 5-sec 60
KNEES TO SKY

2 BARBELL ROLLOUT 0 0 1 10-15 201 60

3 RUSSIAN TWIST,
FEET ANCHORED, 0 0 1 10-15 201 60
WEIGHT IN HANDS

4 MODIFIED V-SIT 0 0 1 10-15 10* 60

STRAIGHT SETS
5 BARBELL BENT
OVER ROW, WIDE 1 10 2 10 321 120
GRIP

6 SEATED CABLE
1 10 1 10 1.5 60-120
ROW, REVERSE GRIP

7 DUMBBELL ONE
10 (full
ARM BENT OVER 1 1 21 311 60
range)
ROW

8 BARBELL BENCH
PRESS, INCLINE, 1 10 2 10 321 120
WIDE GRIP

9 BARBELL BENCH
PRESS, WIDE GRIP,
1 10 1 10 1.5 60-120
TO NECK, FEET ON
BENCH

10 DUMBELL BENCH 10 (full

1 1 21 311 60
PRESS, DECLINE range)

ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS

11 DUMBELL SEATED
Set 1: 10 Full
HAMMER CURL, 1 10 2 311
Set 2: 15 recovery
INCLINE

10 bench Set 1: 10 Full

12 DIP/ BENCH DIP 1 2 311
dip Set 2: 15 recovery

*1 set of warmup = 60% of weight for work set.

STAGE 2 INTERMEDIATE PROGRAM
WEEKS 8-10
WEEK 8 WEEK 9 WEEK 10
WORKOUT C
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
STRENGTH AB STRAIGHT SETS

1 KNEE UP, INCLINE 0 0 1 10 201 60

2 CURLUP, LEGS IN
AIR, WEIGHT ON 0 0 1 10-15 201 60
CHEST

3 RUSSIAN TWIST,
0 0 1 15-30 212 60
LEG CYCLE
4 SWISS BALL
0 0 1 10 A LEG 5-Sec 60
ALTERNATE LEG LIFT
STRAIGHT SETS

10 lat
5 CHINUP 1 2 10 321 120
pulldown

6 LAT PULLDOWN 1 10 1 10 1.5 60-120

7 DUMBBELL LYING
PULLOVER, 1
10 (full
DUMBBELL IN 2 1 1 21 311 60
range)
HANDS, ACROSS
BENCH

8 BARBELL SQUAT,
HIGH BAR, NARROW 1 10 2 10 311 120
STANCE

9 STATIC LUNGE,
BACK FOOT ON LOW 1 10 1 10 1.5 60-120
BLOCK

10 LEG PRESS, 10 (full

1 1 21 311 60
SINGLE LEG range)

11 BARBELL SHRUG,
1 10 1 10 311 60
REVERSE GRIP

12 BARBELL SHRUG 0 0 1 10 311 60

13 BARBELL SHRUG,
0 0 1 10 311 60
WIDE GRIP

*1 set of warmup = 60% of weight for work set.

STAGE 2 INTERMEDIATE PROGRAM
WEEKS 11-13
WEEK 11 WEEK 12 WEEK 13
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
FAST AB CIRCUITS

1 MODIFIED V-SIT 0 0 1 OR 2 10-20 10* 0

2 KNEE UP 0 0 1 OR 2 10-20 20* 0

3 CURLUP, HAND ON
OPPOSITE 0 0 1 OR 2 10-20 20* 0
SHOULDERS + TWIST

4 RUSSIAN TWIST,
MEDICINE BALL IN 0 0 1 OR 2 15-25 101 0
HANDS

5 SIDE RAISE, HANDS

ON FOREHEAD, 0 0 1 OR 2 10-15 10* 60-120
ELBOWS IN
STRENGTH EXERCISES, STRAIGHT SETS
Set 1: 40% Warmup Set 1: 10
2
Set 2: 70% Warmup Set 2: 8

6 BARBELL SEATED Set 1: 8

SHOULDER PRESS, Tempo: 211
WIDE GRIP Set 2: 6

Set 3: 4
Rest: 120-180
Back off set: 12-15

Set 1: 40% Warmup Set 1: 10

2
Set 2: 70% Warmup Set 2: 8

Set 1: 8
7 BARBELL SQUAT
Tempo: 201
HIGH BAR
Set 2: 6

Set 3: 4
Rest: 120-180
Back off set: 12-15
STRENGTH EXERCISES, STRAIGHT SETS
8 BARBELL SHRUG,
EXPLOSIVE, FROM 1 8 1 OR 2 8 10* 60-120
HANG ABOVE KNEES
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 11-13
WEEK 11 WEEK 12 WEEK 13
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
CONTROLLED AB CIRCUITS

2 KNEE UP 0 0 1 OR 2 10 303 0

2 CURLUP, ARMS
STRAIGHT & 0 0 1 OR 2 10 303 0
PARALLEL TO FLOOR

3 LATERAL LEG 10 (each

0 0 1 OR 2 303 0
LOWERING side)

4 SIDE RAISE 0 0 1 OR 2 10 303 0

5 SIDE RAISE, HANDS

ON FOREHEAD, 0 0 1 OR 2 10 5-sec 60-120
ELBOWS IN
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
Set 1: 40% Warmup Set 1: 10
2
Set 2: 70% Warmup Set 2: 8

6 BARBELL BENT Set 1: 8

OVER ROW, WIDE Tempo: 211
GRIP Set 2: 6

Set 3: 4
Rest: Full recovery
Back off set: 12-15

Set 1: 40% Warmup Set 1: 10

2
Set 2: 70% Warmup Set 2: 8

Set 1: 8
7 BARBELL BENCH
Tempo: 201
PRESS, INCLINE
Set 2: 6

Set 3: 4
Rest: Full recovery
Back off set: 12-15
ASSISTANCE EXERCISE, STRAIGHT SETS

8 DUMBBELL SEATED
1 10 1 OR 2 8 211 60-120
HAMMER CURL
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 11-13
WEEK 11 WEEK 12 WEEK 13
WORKOUT C
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
FAST AB CIRCUITS

2 KNEE UP, INCLINE 1 10 1 10-15 211 0

2 BARBELL ROLLOUT 1 10 1 10-15 201 0

3 SIDE RAISE ON
1 10 1 10-15 201 0
ROMAN CHAIR

4 RUSSIAN TWIST,
MEDICINE BALL IN
HANDS OR FEET 1 10 1 10-15 202 0
ANCHORED, WEIGHT
IN HANDS

5 CURLUP, LEGS IN
AIR, WEIGHT ON 1 10 1 10-15 201 60-120
CHEST
STRENGTH EXERCISES, STRAIGHT SETS
Set 1: 40% Warmup Set 1: 10
2 (lat
machine)
Set 2: 70% Warmup Set 2: 8

Set 1: 8
6 CHINUP Tempo: 211
Set 2: 6

Set 3: 4
Rest: 120-180
Back off set: 12-15

Set 1: 40% Warmup Set 1: 10

2
Set 2: 70% Warmup Set 2: 8

Set 1: 8
7 DEADLIFT, WIDE
Tempo: 211
GRIP
Set 2: 6

Set 3: 4
Rest: 120-180
Back off set: 12-15
ASSISTANCE EXERCISE, STRAIGHT SETS

8 STANDING CALF
1 12 1 OR 2 10-12 10* 60-120
RAISE, EXPLOSIVE
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 15-17
WEEK 15 WEEK 16 WEEK 17
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
10
2 (lat
machine)
8
1 WIDE GRIP PULLUP 311 180
Set 1 6

Set 2 6

2 CHINUP OR LAT
PULLDOWN, 311 120 0 0 1 12
REVERSE GRIP

3 NEUTRAL GRIP
PULLUP OR LAT
311 60 0 0 1 15-20
PULLDOWN,
NEUTRAL GRIP

40% 8

70% 6
4 BARBELL BENT
311 180
OVER ROW
Set 1 6

Set 2 6

5 BARBELL BENT
OVER ROW, 311 60 0 0 1 15-20
REVERSE GRIP

6 BARBELL BENT
OVER ROW, WIDE 311 120 0 0 1 12
GRIP

60% 8
7 EZ-BAR PREACHER
311 60-120 Set 1 6-8
CURL
Set 2 10-12
CONTROLLED AB CIRCUIT
8 THIN TUMMY, LIFT &
313 0 0 0 1 10
CYCLE OUT 1 LEG

9 CURLUP, ARMS
STRAIGHT AND
515 0 0 0 1 10
PARALLEL TO THE
FLOOR

10 RUSSIAN TWIST,
303 0 0 0 1 15-30
LEG CYCLE

11 PUSHUP HOLD,
LIFT LEG WITH 5-SEC 0 0 0 1 10
OPPOSITE ARM
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 15-17
WEEK 15 WEEK 16 WEEK 17
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
40% 10

70% 8
1 DEADLIFT 311 180
Set 1 6

Set 2 6

2 DEADLIFT, WIDE
10* 120 0 0 1 10
GRIP

3 DEADLIFT, WIDE
GRIP, STANDING ON 10* 60 0 0 1 15
BLOCKS

40% 8

70% 6
4 BARBELL SQUAT,
301 180
FRONT
Set 1 6

Set 2 6

5 BARBELL SQUAT,
301 120 0 0 1 10
HIGH BAR

6 BARBELL HIGH
BAR, NAROOW 301 60 0 0 1 15
STANCE

60% 8
7 BARBELL SHRUG,
JUMP, FROM HANG 10* 60 Set 1 8
ABOVE KNEES
Set 2 8
CONTROLLED AB STRAIGHT SETS
8 TOES TO SKY, ONE
5-SEC 30 0 0 1 10
KNEE BENT

9 CURLUP, LEGS IN
AIR, HANDS ON
313 30 0 0 1 10-15
FOREHEAD, ELBOW
IN

10 SIDE RAISE,
HANDS ON
313 30 0 0 1 10-15
FOREHEAD, ELBOWS
IN

11 SEATED THIN
TUMMY + CHEEK 5-SEC 30 0 0 1 10
SQUEEZE
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 15-17
WEEK 15 WEEK 16 WEEK 17
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
40% 10

70% 8
1 BARBELL BENCH
311 180
PRESS
Set 1 6

Set 2 6

2 BARBELL BENCH
311 120 0 0 1 12
PRESS, WIDE GRIP

3 BARBELL BENCH
PRESS, WIDE GRIP, 311 60 0 0 1 15-20
FEET ON BENCH

40% 8

70% 6
4 BARBELL SEATED
311 180
SHOULDER PRESS
Set 1 6

Set 2 6

5 BARBELL SEATED
SHOULDER PRESS, 311 120 0 0 1 12
TO FRONT

6 BARBELL SEATED
SHOULDER PRESS, 311 60 0 0 1 15-20
WIDE GRIP

60% 8
7 EZ-BAR LYING
TRICEPS EXTENSION, 311 60-120 Set 1 6-8
REVERSE GRIP
Set 2 10-12
CONTROLLED AB CIRCUIT
8 THIN TUMMY, LIFT &
313 0 0 0 1 10
CYCLE OUT 1 LEG

9 CURLUP, ARMS
STRAIGHT AND
515 0 0 0 1 10
PARALLEL TO THE
FLOOR

10 RUSSIAN TWIST,
303 0 0 0 1 15-30
LEG CYCLE

11 PUSHUP HOLD,
LIFT LEG WITH 5-SEC 0 0 0 1 10
OPPOSITE ARM
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 18-20
WEEK 18 WEEK 19 WEEK 20
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
30% 10

60% 8

80% 6

Set 1 6
1 BARBELL BENT Full
211
OVER ROW recovery
Much heavier Set 2 1

Heavier than set 1 Set 3 6

Heavier than set 2 Set 4 1

Back off set 10-15

30% 10

60% 8

80% 6

Set 1 6
2 BARBELL BENCH Full
211
PRESS recovery
Much heavier Set 2 1

Heavier than set 1 Set 3 6

Heavier than set 2 Set 4 1

Back off set 10-15

ENDURANCE AB CIRCUIT
3 THIN TUMMY, BOTH
LEGS UP, CYCLE OUT 313 0 0 0 1 10-30
ONE LEG

4 CURLUP, HANDS
ON OPPOSITE 311 0 0 0 1 10-30
ELBOWS

5 RUSSIAN TWIST,
202 0 0 0 1 10-30
FEET ANCHORED

6 MODIFIED V-SIT 301 0 0 0 1 10-30

STAGE 3 INTERMEDIATE PROGRAM
WEEKS 18-20
WEEK 18 WEEK 19 WEEK 20
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
WAVE SETS
30% 10

60% 8

80% 6

Set 1 6
1 BARBELL SQUAT,
201 180-240
FRONT
Much heavier Set 2 1

Heavier than set 1 Set 3 6

Heavier than set 2 Set 4 1

Back off set 10-15

40% 8

70% 6

Set 1 6

2 DEADLIFT 211 180-240 Much heavier Set 2 1

Heavier than set 1 Set 3 6

Heavier than set 2 Set 4 1

Back off set 10-15

ENDURANCE AB STRAIGHT SETS

3 TOES TO SKY,
311 30 0 0 1 10-30
KNEES TO SKY

4 CURLUP, LEGS IN
AIR, HANDS ON
311 30 0 0 1 10-30
FOREHEAD, ELBOWS
OUT

5 SIDE RAISE, ON
311 30 0 0 1 10-30
ROMAN CHAIR

6 WRIST TO KNEE
CURLUP, FULL LYING 311 30 0 0 1 10-30
POSITION
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 18-20
WEEK 18 WEEK 19 WEEK 20
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
WAVE SETS, ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
30% 10

60% 8

80% 6

Set 1 6
1 BARBELL SEATED Full
211
SHOULDER PRESS recovery
Much heavier Set 2 1

Heavier than set 1 Set 3 6

Heavier than set 2 Set 4 1

Back off set 10-15

30% 10

60% 8

80% 6

Set 1 6
Full
2 CHINUP 211
recovery
Much heavier Set 2 1

Heavier than set 1 Set 3 6

Heavier than set 2 Set 4 1

Back off set 10-15

ENDURANCE AB CIRCUIT
3 THIN TUMMY, BOTH
LEGS UP, CYCLE OUT 313 0 0 0 1 10-30
ONE LEG

4 CURLUP, HANDS
ON OPPOSITE 311 0 0 0 1 10-30
ELBOWS

5 RUSSIAN TWIST,
202 0 0 0 1 10-30
FEET ANCHORED

6 MODIFIED V-SIT 301 0 0 0 1 10-30

STAGE 4 INTERMEDIATE PROGRAM
WEEKS 22-24
WEEK 22 WEEK 23 WEEK 24
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
WAVE SETS
30% 10

60% 8

80% 6
1 BARBELL BENCH
PRESS, TO LOWER 211 Up to 240 Set 1 6
CHEST
Heavier than set 1 Set 2 5

Heavier than set 2 Set 3 4

Back off set 10-15

30% 10

60% 8

80% 6

2 DEADLIFT 211 Up to 240 Set 1 6

Heavier than set 1 Set 2 5

Heavier than set 2 Set 3 4

Back off set 10-15

STRENGTH AB STRAIGHT SETS

3 KNEE UP, VERTICAL 201 60 0 0 1 10-15

4 CURLUP,
201 60 0 0 1 10-15
WEIGHTED

5 SIDE RAISE, ON
ROMAN CHAIR, 201 60 0 0 1 10-15
WEIGHT ON CHEST

6 SWISS BALL
ALTERNATE LEG 5-SEC 60 0 0 1 10 EACH
LIFT, LYING
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 22-24
WEEK 22 WEEK 23 WEEK 24
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
30% 10

60% 8

80% 6
Full
1 PULLUP 211
recovery
Set 1 6

Set 2 5

Set 3 4

30% 10

60% 8

2 BARBELL SEATED 80% 6

Full
SHOULDER PRESS, 211
recovery
TO FRONT Set 1 6

Set 2 5

Set 3 4
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
60% 8

Set 1 6
3 EZ-BAR BICEPS Full
211
CURL recovery
Set 2 6

Back off set 10

60% 8

Set 1 6
4 BARBELL BENCH Full
211
PRESS, CLOSE GRIP recovery
Set 2 6

Back off set 10

STRENGTH AB STRAIGHT SETS

5 KNEE UP, VERTICAL 201 60 0 0 1 10-15

6 BARBELL ROLLOUT 201 60 0 0 1 10-15

7 RUSSIAN TWIST,
FEET ANCHORED, 202 60 0 0 1 10-15
WEIGHT IN HANDS

8 FULL V-SIT 10* 60 0 0 1 10-15

STAGE 4 INTERMEDIATE PROGRAM
WEEKS 22-24
WEEK 22 WEEK 23 WEEK 24
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
30% 10

60% 8

80% 6
1 BARBELL BENT
OVER ROW, 211 Up to 240 Set 1 6
REVERSE GRIP
Heavier than set 1 Set 2 5

Heavier than set 2 Set 3 4

Back off set 10-15

30% 8

60% 6

80% 4

2 BARBELL SQUAT 201 Up to 240 Set 1 6

Heavier than set 1 Set 2 5

Heavier than set 2 Set 3 4

Back off set 10-15

STRENGTH AB STRAIGHT SETS

3 KNEE UP, VERTICAL 201 60 0 0 1 10

4 CURLUP, LEGS IN
AIR, WEIGHT ON 311 60 0 0 1 10-15
CHEST

5 RUSSIAN TWIST,
FEET ANCHORED, 212 60 0 0 1 10-15
WEIGHT IN HANDS

6 SWISS BALL
ALTERNATE LEG 5-SEC 60 0 0 1 10 EACH
LIFT, LYING
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 25-27
WEEK 25 WEEK 26 WEEK 27
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
30% 10

60% 8

80% 6
1 BARBELL BENCH
PRESS, TO LOWER Full
211 Set 1 4
CHEST, ARCHED recovery
BACK
Set 2 4

Back off set 1 8-10

Back off set 2 12-15

30% 10

60% 8

80% 6
2 EZ-BAR BICEPS Full
211 Set 1 4
CURL, CLOSE GRIP recovery
Set 2 4

Set 3 8-10

Back off set 12-15

FAST AB CIRCUIT

3 FULL V-SIT 10* 0 0 0 1 or 2 10-20

4 KNEE-UP 20* 0 0 0 1 or 2 10-20

5 CURL UP, HANDS

ON FOREHEAD,
20* 0 0 0 1 or 2 10-20
ELBOWS OUT +
TWIST

6 RUSSIAN TWIST
MEDICNE BALL IN 101 0 0 0 1 or 2 15-25
HANDS

7 SIDE RAISE, HANDS

ON FOREHEAD, 10* 0 0 0 1 or 2 10-15
ELBOWS IN
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 25-27
WEEK 25 WEEK 26 WEEK 27
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
30% 10

60% 8
1 BARBELL SQUAT,
211 Up to 300 80% 6
LOW BAR
Set 1 4

Set 2 4

Set 1 6-8
2 BARBELL SQUAT,
20* 180-240
EXPLOSIVE
Optional Set 2 6-8

60% 6
3 BARBELL SQUAT,
10* 120-180
JUMP
Set 1 8-10

40% 6

70% 4
4 DEADLIFT 211 Up to 300
Set 1 4

Set 2 4

60% 6

5 CLEAN PULL 10* 180-240 Set 1 6

Optional Set 2 6

60% 8
6 HIGH PULL 10* 120-180
Set 1 8
CONTROLLED AB CIRCUIT

7 KNEE UP 303 0 0 0 1 or 2 10

8 CURLUP, HANDS
ON OPPOSITE 303 0 0 0 1 or 2 10
ELBOWS

9 LATERAL LEG
303 0 0 0 1 or 2 10 EACH
LOWERING

10 SIDE RAISE, ON
ROMAN CHAIR,
303 0 0 0 1 or 2 10
HANDS ON
FOREHEAD

11 PUSHUP HOLD,
LIFT LEG WITH 5-SEC 0 0 0 1 or 2 10
OPPOSITE ARM
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 25-27
WEEK 25 WEEK 26 WEEK 27
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
30% 10

60% 8

80% 6
Full
1 PULLUP 211 Set 1 4
recovery
Set 2 4

Back off set 1 8-10

Back off set 2 12-15

30% 10

60% 8

80% 6
2 BARBELL SEATED
Full
SHOULDER PRESS, 211 Set 1 4
recovery
TO FRONT
Set 2 4

Back off set 1 8-10

Back off set 2 12-15

STRENGTH AB CIRCUIT

3 KNEE UP, VERTICAL 211 0 1 10 1 10-15

4 BARBELL ROLLOUT 201 0 1 10 1 10-15

5 SIDE RAISE, ON
ROMAN CHAIR,
201 0 1 10 1 10-15
HANDS ON
FOREHEAD

6 RUSSIAN TWIST,
FEET ANCHORED, 202 0 1 10 1 10-15
WEIGHT IN HANDS

7 CURLUP, LEGS IN
AIR, WEIGHT ON 201 0 1 10 1 10-15
CHEST