Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Da

LBD MAXIMUS WARMUP UBD MAXIMUS WARMUP UBD LBD Res

Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes

Then: Then: Then: Then: Then: Then:

3x5 Wall Squats 3 Sets: 3x10 Shoulder Dislocate 3 Sets: 3x10 Shoulder Dislocate 3x5 Wall Squats
3x20 Air Squats 6 DB Curls 6 DB Curls 3x20 Air Squat
3x5 Goblet Squats 6 DB Bent Row 6 DB Bent Row 3x5 Goblet Squat
3x20m Walking Lunges 6 DB Hang Cleans Then: 6 DB Hang Cleans Then: 3x20 Walking Lunges
5x5 Air Squat Jumps 6 DB Thusters 6 DB Thusters 5x5 Air Squat Jumps
6 DB Overhead Squats 6 DB Overhead Squats
6 DB Push-Ups 3 Sets: 6 DB Push-Ups 3 Sets:
Then: 6 DB Overhead Press 30sec DB Overhead Press 6 DB Overhead Press 30sec DB Overhead Press Then:
30sec DB Overhead Hold 30sec DB Overhead Hold
30sec DB Overhead Press 30sec DB Overhead Press
“GRIND/ EXPLODE": Use a double dumbbells weight 10 30sec DB Overhead Hold Use a double dumbbells weight 10 30sec DB Overhead Hold Test Front Squat 1RM
10 Sets: to 25lb. Rest 1 minute between each set to 25lb. Rest 1 minute between each set ( 10 reps at light weight, 5 reps at
10 DB Front Squats (Hevy) weight medium, 3 reps at weight
20 Split Jumps Moderate weight, 1 rep, add
Rest 1 minute between each set. Then: Use a double dumbbells weight Then: Use a double dumbbells weight weight, 1 rep, add weigh until you
3 to 5lb. 3 to 5lb. Max out)

Then: “IWT": “GUT PUNCH":

3 Sets: Then: 50-40-30-20-10 Then: Then:
30sec 1.5 Push-Ups DB or KB Step-Up @ 24” Box 4x4 Pause Front Squat (3sec
“THE BEST FOR LAST": 30sec Burpee Tuck Jumps (2x35lb) pause)
1 minute ALL OUT Burpees or 1 minute Jumping Jacks or another 3x10 Push-Ups Toes-To-Bar 3x10 Push-Ups Rest 4 minutes between each set.
Row,Run,Bike, Etc. form of cardio 5x5 Pull-Ups 5x5 Pull-Ups
Rest 1:30 minutes
If you can't toes-To-Bar any Then:
Then: addominal exercice. Then:
3 minutes intermission (Includes
Then: previous 1:30 rest) “ROOCKET BOOSTER ":
“DEATH BY PUSH-UPS": Then: “TICKET TO GAINZVILLE": 5 Sets:
Start a timer, minute one 1 Push- 10-9-8-7-6-5-4-3-2-1 3 Front Squats @ 80% 1RM
THE STANDARD 3 Sets: Up, minute two 2 Push-Ups, Bench Press 5 Box Jumps @ Box 24”+
Row,Run,Bike or do another form 1.5 Goblet Squats minute three 3 Push-Ups “QUICK AND DIRTY“: Pull-Up Rest e minutes between each set.
of easy cardio for 10 minutes 30sec Burpee Box Jumps You can un failure 4 Sets: Overhead Press
1 minute Jumping Jacks or another 20sec Cardio (Row,Run,Bike, Etc) Bent Row
form of cardio 40sec Rest Then:
Rest 1:30 minutes Then: 2 minutes Rest
Then:
“5 MINUTES PLANK":
Then: “PULL-UP LADDER”: Then: 10 Sets:
5x (1-6) Pull-Up “PUSH-UPS MAXIMUS ": 30sec Plank Position Push-Up
Do 1 Pull-Up, Rest 5 to 10sec, do 2  10 Sets: 30sec Rest
“50 QR": Pull-Up Rest 5 to 10sec,then 3 and 4 Sets: 10 Push-Ups
10 minutes EMOM: so on up to 6. That's one. Do 5. 20sec Cardio (Row,Run,Bike, Etc) 10sec Rest
5 Pull-Ups 40sec Rest Then:
5 Push-Ups
5 Dips Then: Then: THE STANDARD
Then: Row,Run,Bike or do another form
of easy cardio for 10 minutes
Then: THE STANDARD THE STANDARD
Row,Run,Bike or do another form THE STANDARD Row,Run,Bike or do another form
of easy cardio for 10 minutes Row,Run,Bike or do another form of easy cardio for 10 minutes
THE STANDARD of easy cardio for 10 minutes
Row,Run,Bike or do another form
of easy cardio for 10 minutes
Day 8

UBD
Day 13

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes UBD

Then: Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes

3x10 Shoulder Dislocate

Then:

Then:
3x10 Shoulder Dislocate

3 Sets:
30sec DB Overhead Press Then:
30sec DB Overhead Hold
30sec DB Overhead Press
30sec DB Overhead Hold 3 Sets:
Rest 1 minute between each set 30sec DB Overhead Press
30sec DB Overhead Hold
30sec DB Overhead Press
Use a double dumbbells weight 30sec DB Overhead Hold
3 to 5lb Rest 1 minute between each set

Then: Use a double dumbbells weight

3 to 5lb

3x10 Push-Ups
5x5 Pull-Ups Then:

Then: Day 9 3x10 Push-Ups

5x5 Pull-Ups
Day 11
“DUMBBELL HELL”: MAXIMUS WARMUP
3 Sets: Then:
2:30 minutes Max Reps Single Arm QUICK WARMUP
Bench Press (Arm Right) Easy Pace - Row,Run,Bike, Stair- Day 10 Day 12
2:30 minutes Max Reps Single Arm Climb or Ski for 10 minutes Test Bench Press 1RM
Bench Press (Arm Left) Easy Pace - Row,Run,Bike, Stair- ( 10 reps at light weight, 5 reps at
Rest 1 minute between each set. INTERVAL WARMUP Climb or Ski for 5 minutes MAXIMUS WARMUP weight medium, 3 reps at weight
Then: Moderate weight, 1 rep, add
weight, 1 rep, add weigh until you
Then: Easy Pace - Row,Run,Bike, Stair- Then: Easy Pace - Row,Run,Bike, Stair- Max out)
3 Sets: Climb or Ski for 10 minutes Climb or Ski for 10 minutes
6 DB Curls
“PULL-UP LADDER”: 6 DB Bent Row 30sec Air Squats Then:
5x (1-6) Pull-Up 6 DB Hang Cleans Then: 30sec Air Squats Jumps Then: 4x6 Pause Bench Press (3sec
Do 1 Pull-Up, Rest 5 to 10sec, do 2  6 DB Thusters 30sec Wall Sit pause)
Pull-Up Rest 5 to 10sec,then 3 and 6 DB Overhead Squats 30sec Lunges Rest 4 minutes between each set.
so on up to 6. That's one. Do 5. 6 DB Push-Ups 6 Rounds: 30sec Frog Hops 3 Sets:
6 DB Overhead Press 30sec Cardio (Row,Run,Bike, Etc) 30sec Split Jumps 6 DB Curls
30sec Rest 30sec Burpees 6 DB Bent Row Then:
Then: That's one round. Do 1 or 2 6 DB Hang Cleans
Use a double dumbbells weight 6 DB Thusters
10 to 25lb. Then: 6 DB Overhead Squats “PUSH ME PULL YOU":
THE STANDARD 6 DB Push-Ups 10 Sets:
Row,Run,Bike or do another form 6 DB Overhead Press 30sec Push-Ups
of easy cardio for 10 minutes Then: “MANDATORY RECOVERY : Then: 30sec Pull-Ups
Easy intervals 30sec Rest
30 Sets: Use a double dumbbells weight
“IWT": 20sec Cardio (Row,Run,Bike, Etc) “IT'S HARDER THAT WAY ”: 10 to 25lb.
3 Sets: 40sec Rest 3 Sets: Then:
10 Alternating DB or KB Snatchs 6x (30sec Work/ 30sec Rest)
( 5 per arm) Frog Hops Unphill Then:
1 minute DB Bear Crawls Then: Rest 3 minutes between each set. THE STANDARD
1 minute Jumping Jacks or another Row,Run,Bike or do another form
form of cardio “FYF - CIRCUS MAXIMUS": of easy cardio for 10 minutes
Rest 1:30 minutes “50 QR": Then: 12 Rounds:
10 minutes EMOM: 12x DB Thusters Da
5 Pull-Ups 12x Push-Ups
3 minutes intermission(includes 5 Push-Ups 15 Rounds: 12x Deadlifts
previous 1:30 minutes Rest) 5 Dips 10sec Push-Ups Res
20sec Rest
Then:
3 Sets: Then:
10 SB or KB Clean and Press Then:
 1 minute Bear Crawls “5 MINUTES PLANK":
1 minute Jumping Jacks or another 10 Sets:
form of cardio THE STANDARD THE STANDARD 30sec Plank Position Push-Up
Rest 1:30 minutes Row,Run,Bike or do another form Row,Run,Bike or do another form 30sec Rest
of easy cardio for 10 minutes of easy cardio for 10 minutes

Then: Then:

“5 MINUTES PLANK ": THE STANDARD

10 Sets: Row,Run,Bike or do another form
30sec Plank Position Push-Up of easy cardio for 10 minutes
30sec Rest

Then:

THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes

Day 15

Day 20
QUICK WARMUP

LBD
Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 5 minutes
Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes
Then:

Then:
30sec Air Squats
30sec Air Squats Jumps
30sec Wall Sit 3x5 Wall Squats
30sec Lunges 3x20 Air Squat
30sec Frog Hops 3x5 Goblet Squats
30sec Split Jumps 3x20m Walking Lunges
30sec Burpees 5x5 Air Squat Jumps
That's one round. Do 1 or 2

Then:
Then:

Test Front Squat 1RM

“THE TRIFECTA“: ( 10 reps at light weight, 5 reps at
5 minutes Of 200 in 20: weight medium, 3 reps at weight
10 Push-Ups Moderate weight, 1 rep, add
10 Sit-Ups weight, 1 rep, add weigh until you
10 Air Squats Max out)
Rest 1 minute

Then:
Then: 5x3 Front Squat
Rest 3 minutes between each set.

5 minutes Of Go Longer:
5 Push-Ups Then:
10 Walking Lunges
15 Air Squats
Rest 1 minute “TAR PITS":
Ladder 20-1
DB Overhead Press
Then: DB RDL
Burpees

5 minutes Of Holy trinity:

Pull-Ups Then:
Push-Ups
Dips
“PUSH-UP MAXIMUS “:
10 Sets:
Then: 10 Push-Ups
10sec Rest

“5 MINUTES PLANK": Da
10 Sets: Then:
30sec Plank Position Push-Up THE STANDARD
30sec Rest Row,Run,Bike or do another form Res
of easy cardio for 10 minutes
Then:

THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes

Day 16

MAXIMUS WARMUP

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes

Then:

3 Sets:
6 DB Curls
6 DB Bent Row
6 DB Hang Cleans Day 18
6 DB Thusters
6 DB Overhead Squats Day 19
6 DB Push-Ups MAXIMUS WARMUP
6 DB Overhead Press
MAXIMUS WARMUP
Easy Pace - Row,Run,Bike, Stair-
Use a double dumbbells weight Climb or Ski for 10 minutes
10 to 25lb. Day 17 Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes
Then:
Then: QUICK WARMUP
Then:
3 Sets:
“IWT": Easy Pace - Row,Run,Bike, Stair- 6 DB Curls
3 Sets: Climb or Ski for 5 minutes 6 DB Bent Row 3 Sets:
10 DB Push Press 6 DB Hang Cleans 6 DB Curls
30sec Box Jumps @Box 24”+ 6 DB Thusters 6 DB Bent Row
1 minute Shuttle 10m or another Then: 6 DB Overhead Squats 6 DB Hang Cleans
form of cardio 6 DB Push-Ups 6 DB Thusters
1 minute Rest 6 DB Overhead Press 6 DB Overhead Squats
30sec Air Squats 6 DB Push-Ups
30sec Air Squats Jumps 6 DB Overhead Press
3 minutes (includes previous 1 30sec Wall Sit Use a double dumbbells weight
minute Rest) 30sec Lunges 10 to 25lb.
30sec Frog Hops Use a double dumbbells weight
30sec Split Jumps 10 to 25lb.
3 Sets: 30sec Burpees Then:
10 DB Seated Overhead Press That's one round. Do 1 or 2
30sec Seated Box Jumps Then:
1 minute Shuttle 10m or another “PRESSURES ”:
form of cardio Then: 5 minutes Of :
Max Reps DB Manmakers “FYF - PRISON BURPEES”:
(medium) Ladder 20-1
Then: “MANDATORY RECOVERY”: Rest 1 minute 20 Burpees + 5m Walk across room
Upper: 19 Burpees + 5m Walk across room
2x (30sec Work/30sec Rest) 18 Burpees + 5m Walk across room
THE STANDARD DB Bent Rows Then: All this way to 1 Burpee
Row,Run,Bike or do another form 2x (30sec Work/30sec Rest)
of easy cardio for 10 minutes DB Triceps Kickbacks
2x (30sec Work/30sec Rest) 5 minutes Of: Then:
DB Curls DB Curtis P's (Medium)
2x (30sec Work/30sec Rest) Rest 1 minute
DB Overhead Press “5 MINUTES PLANK":
10 Sets:
Then: 30sec Plank Position Push-Up
Lower: 30sec Rest
2x (30sec Work/30sec Rest)
DB Bulgarian Split Squats R/L 5 minutes Of:
2x (30sec Work/30sec Rest) Alternating TGU (Medium) Then:
DB Front Squats
2x (30sec Work/30sec Rest)
DB Alternating Reverse Lunges Then: THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes
Then: “50 QR":
10 minutes EMOM
5 Pull-Ups
THE STANDARD 5 Push-Ups
Row,Run,Bike or do another form 5 Dips
of easy cardio for 10 minutes

Then:

THE STANDARD
Day 22 Row,Run,Bike or do another form
of easy cardio for 10 minutes
Da
QUICK WARMUP
Easy Pace - Row,Run,Bike, Stair- Res
Climb or Ski for 5 minutes
Day 25

Then:
UBD

30sec Air Squats

30sec Air Squats Jumps Easy Pace - Row,Run,Bike, Stair-
30sec Wall Sit Climb or Ski for 10 minutes
30sec Lunges
30sec Frog Hops
30sec Split Jumps Then:
30sec Burpees
That's one round. Do 1 or 2
3x10 Shoulder Dislocate

Then:
Then:

“HEAVEN AND HELL“:

5 minutes Of Holy Trinity : 3 Sets:
Pull-Ups 30sec DB Overhead Press
Push-Ups 30sec DB Overhead Hold
Dips 30sec DB Overhead Press
Rest 1 minute 30sec DB Overhead Hold
Rest 1 minute between each set

Then:
Use a double dumbbells weight
3 to 5lb
5 minutes Of Lowly Trinity :
10 Air Squats
10 Lunges Then:
10 Curl-Ups
Rest 1 minute
3x10 Push-Ups
5x5 Pull-Ups
Then:

Then:
5 minutes Of Hell:
Burpee Box Overs @ Box 20-24”
Test Overhead Press 1RM
( 10 reps at light weight, 5 reps at
Then: weight medium, 3 reps at weight
Moderate weight, 1 rep, add
weight, 1 rep, add weigh until you
“5 MINUTES PLANK": Max out)
10 Sets:
30sec Plank Position Push-Up
30sec Rest Then:
5x2 Overhead Press
Rest 3 minutes between each set.
Then:

Then:
THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes “CHEST AND TRI'S“:
10 Sets:
10 Barbell Bench Press
10 DB Triceps Kickback
Rest 1 minute between each set.

Then:

“2 MINUTES CURL CHALLENGE":

Grab a empty barbell as many reps

Then:
Day 23

THE STANDARD
MAXIMUS WARMUP Row,Run,Bike or do another form
of easy cardio for 10 minutes

Easy Pace - Row,Run,Bike, Stair-

Climb or Ski for 10 minutes

Then:

Day 25
3 Sets:
6 DB Curls
6 DB Bent Row UBD
6 DB Hang Cleans
6 DB Thusters
6 DB Overhead Squats Easy Pace - Row,Run,Bike, Stair-
6 DB Push-Ups Climb or Ski for 10 minutes
6 DB Overhead Press
Use a double dumbbells weight 10 Then: Day 26
to 25lb.
Day 24 Da
3x10 Shoulder Dislocate MAXIMUS WARMUP
Then:
QUICK WARMUP Res
Then: Easy Pace - Row,Run,Bike, Stair-
“IWT": Climb or Ski for 10 minutes
3 Sets: Easy Pace - Row,Run,Bike, Stair-
30sec 1.5 Push-Ups Climb or Ski for 5 minutes 3 Sets:
30sec Split Jumps 30sec DB Overhead Press Then:
30sec Frog Hops 30sec DB Overhead Hold
1 minute Jump Rope or another Then: 30sec DB Overhead Press
form of cardio 30sec DB Overhead Hold 3 Sets:
Rest 1 minute Rest 1 minute between each set 6 DB Curls
30sec Air Squats 6 DB Bent Row
30sec Air Squats Jumps 6 DB Hang Cleans
3 minutes intermission (Includes 30sec Wall Sit Use a double dumbbells weight 6 DB Thusters
previous 1 minute rest) 30sec Lunges 3 to 5lb 6 DB Overhead Squats
30sec Frog Hops 6 DB Push-Ups
30sec Split Jumps 6 DB Overhead Press
3 Sets: 30sec Burpees Then:
1.5 Goblet Squats That's one round. Do 1 or 2
30sec Speed Skater Use a double dumbbells weight 10
30sec Tuck Jumps 3x10 Push-Ups to 25lb.
1 minute Jump Rope or another Then: 5x5 Pull-Ups
form of cardio
Rest 1 minute Then:
“MANDATORY RECOVERY “: Then:
2 Sets:
Then: 2 Rounds: “ FYF - BEST FOR LAST “:
30sec Push-Ups “BIG 3 UPPER “: 3 Sets:
30sec Plank Position Push-Up 5 minutes Of: 1 min Max Reps Pull-Ups
THE STANDARD 30sec Rest Max Reps DB Bench Press 1 min Max Reps DB Thusters
Row,Run,Bike or do another form Rest 1 minute 1 min Max Reps Box Jumps
of easy cardio for 10 minutes 1 min Push-Ups
2 Rounds: 1 min Sit-Ups
30sec Air Squats 5 minutes Of: Rest 1 minute between each set.
30sec Knee to Elbow Max Reps DB Overhead Press
30sec Rest Rest 1 minute
Then:

2 Rounds: 5 minutes Of:

30sec DB Bulgarian Split Squats R Max Reps DB Gorilla Row “5 MINUTES BURPEES CHALLENGE
30sec DB Bulgarian Split Squats R “:
30sec Rest
30sec DB Bulgarian Split Squats L Then:
30sec DB Bulgarian Split Squats L Then:
30sec Rest
“5 MINUTES PLANK":
10 Sets: THE STANDARD
2 Rounds: 30sec Plank Position Push-Up Row,Run,Bike or do another form
30sec Pull-Ups neutral grip 30sec Rest of easy cardio for 10 minutes
30sec Sit-Ups
30sec Rest
Then:

Then:
THE STANDARD
Row,Run,Bike or do another form
THE STANDARD of easy cardio for 10 minutes
Row,Run,Bike or do another form
of easy cardio for 10 minutes