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Dragon Workouts

This document outlines a two week workout program with daily exercises. It provides detailed instructions for compound and isolation lifts as well as cardio and ab exercises, including sets, reps and rest periods. The program aims to progressively overload the body with challenging total body workouts split over upper and lower body days.

Uploaded by

Eric Sun
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views14 pages

Dragon Workouts

This document outlines a two week workout program with daily exercises. It provides detailed instructions for compound and isolation lifts as well as cardio and ab exercises, including sets, reps and rest periods. The program aims to progressively overload the body with challenging total body workouts split over upper and lower body days.

Uploaded by

Eric Sun
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Introduction - Dragon Training Inspired by Bruce Lee: The cover page of the training manual inspired by Bruce Lee's techniques.
  • Week 1 - Day 1: Total Body (A) / Abs: Introduces a full-body workout for day 1 including compound and isolation exercises with specific rest periods.
  • Week 1 - Day 2: Running / Abs: Focuses on running exercises for day 2 with a combination of abs workouts.
  • Week 1 - Day 3: Total Body (B) / Abs: Continues with an alternate full-body workout plan for day 3.
  • Week 1 - Day 4: PH.A.T Training: Introduces PH.A.T circuit training with detailed sets and rest instructions.
  • Week 2 - Day 5: Total Body (A) / Abs: Starts week 2 with a repeat of the total body workout from Day 1.
  • Week 2 - Day 6: Off: Scheduled rest day with no exercises planned.
  • Week 2 - Day 7: Off: Another scheduled rest day to aid recovery.
  • Week 2 - Day 8: Total Body (B) / Abs: Proceed with total body training focusing on alternative exercises from Day 3.
  • Week 2 - Day 9: Running / Abs: Day 9 incorporates running with a variety of ab exercises.
  • Week 2 - Day 10: Total Body (A) / Abs: Repeat of full-body exercises to enhance muscle endurance and strength.
  • Week 2 - Day 11: PH.A.T Training: Structured PH.A.T circuit training to balance hypertrophy and strength.
  • Week 3 - Day 12: Total Body (B) / Abs: Enters week 3 with rigorous total body workout focusing on compound lifts.
  • Week 3 - Day 14: Off: Second consecutive rest day to prevent over-training.
  • Week 3 - Day 13: Off: Scheduled rest providing muscle recovery and adaptation time.
  • Week 3 - Day 15: Total Body (C) / Abs: Customizes exercises with personal targets for comprehensive muscle engagement.
  • Week 3 - Day 16: Running / Abs: Running-centered workout supplemented by targeted ab exercises.
  • Week 3 - Day 18: PH.A.T Training: Applying PH.A.T techniques to boost weight lifting performance.
  • Week 3 - Day 17: Total Body (D) / Abs: Focuses on deadlifts and core strengthening routines.
  • Week 4 - Day 19: Total Body (C) / Abs: Explores distinct exercise variations for total body improvement.
  • Week 4 - Day 20: Off: Dedicated rest period to mitigate fatigue and ensure physical and mental readiness.
  • Week 4 - Day 21: Off: Additional day of rest to maximize recovery intervals.
  • Week 4 - Day 23: Running / Abs: Incorporates running works alongside strategic abdominal development.
  • Week 4 - Day 22: Total Body (D) / Abs: Emphasizes lifts and core work to round off week 4 with intensity.
  • Week 4 - Day 24: Total Body (D) / Abs: Continues with specific strength and conditioning exercises.
  • Week 4 - Day 25: PH.A.T Training: Comprehensive PH.A.T workout targeting full body tone and definition.
  • Week 4 - Day 28: Final Challenge: Concludes the program with a last assessment called 'Dragon Fire Challenge', enhancing the competitive spirit.
  • Week 4 - Day 26: Total Body (D) / Abs: Final regular training day før Day 28's fitness assessment.
  • Week 4 - Day 27: Off: Penultimate rest day before the concluding challenge.
  • Dragon Fire Challenge: Details the 'Dragon Fire Challenge' aimed at testing endurance, strength, and agility with scoring criteria.

WEEK 1

DAY 1 - TOTAL BODY (A) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Bench Press - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Deadlifts - 3 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Plate Straddle Squats x F
4B. Static Creeping Lunges x 9-12 second isometric (alternate legs for **Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
duration of hold) seconds between completed combo sets.
5A. Alternating DB Curls x 8
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Max Biceps Flex x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Standing BB Wring Outs - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
7. Finger Tip Pushups - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Dragon Flags - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Russian Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situps - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 2 - RUNNING / ABS

RUN TRAINING
*1. Jog 1 to 4 miles *Rest 5 minutes after completing 1 mile jog, 7 minutes after completing 2 mile
jog, 9 minutes after completeing 3 mile jog, 10 minutes after completing 4
mile jog (depending on length of jog you choose)
**2. Sprints- 5 x 40 yards **Rest 60 seconds between sprints
AB TRAINING***
1. Mountain Sprinters - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
2. Bicycle Crunches - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
3. Power Ups - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises

1
WEEK 1

DAY 3 - TOTAL BODY (B) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Clean and Press - 3 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
3. Barbell Rows - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Barbell Hip Thrust x 8
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
4B. Barbell Bridge Hold x 9-12 second isometric seconds between completed combo sets.
5A. Cable Crossovers x 8-12
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Prayer Squeeze x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Dead Arm Hang - 1-2 x F ***Rest 60-90 seconds between completed sets of grip work.
7. DB Wrist Curls / Extensions - 3 x F each direction ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Lying Leg Raises - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Bent Knee Dragon Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situps - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 4 - P.H.A.T TRAINING

P.H.A.T CIRCUIT*
INSTRUCTIONS: Start by measuring resting heart rate (BPM). At the end of Round 1, total up reps and measure heart rate again. Wait until RHR has
returned to within 10% of starting heart rate before repeating for Round 2. At the end of Round 2, measure round rep total and heart rate again. Calculate
average rep totals and heart rate for both rounds and aim to beat next workout (i.e. higher rep count average with lower heart rate average.
1A. **Pullups x 30 sec *No rest between exercises in circuit
**Attempt to complete all exercises for the entire 30 second duration (ie. resist
1B. **Air Squats x 30 sec failing)
1C. **Pushups x 30 sec ***Rest time will vary between 1st and 2nd round

1D. **Box Jumps x 30 sec


1E. **Chin Ups x 30 sec
1F. **Cobra Pushups x 30 sec
1G. **Alternating Reverse Lunges x 30 sec
1H. **Power Pushaways x 30 sec

2
WEEK 2

DAY 5 - TOTAL BODY (A) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Bench Press - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Deadlifts - 3 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Plate Straddle Squats x F
4B. Static Creeping Lunges x 9-12 second isometric (alternate legs for **Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
duration of hold) seconds between completed combo sets.
5A. Alternating DB Curls x 8
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Max Biceps Flex x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Standing BB Wring Outs - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
7. Finger Tip Pushups - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Dragon Flags - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Russian Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situps - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 6 - OFF

DAY 7 - OFF

3
WEEK 2

DAY 8 - TOTAL BODY (B) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Clean and Press - 3 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
3. Barbell Rows - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Barbell Hip Thrust x 8
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
4B. Barbell Bridge Hold x 9-12 second isometric seconds between completed combo sets.
5A. Cable Crossovers x 8-12
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Prayer Squeeze x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Dead Arm Hang - 1-2 x F ***Rest 60-90 seconds between completed sets of grip work.
7. DB Wrist Curls / Extensions - 3 x F each direction ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Lying Leg Raises - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Bent Knee Dragon Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situps - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 9 - RUNNING / ABS

RUN TRAINING
*1. Jog 1 to 4 miles (Beat your time from last week. If mileage increases, *Rest 5 minutes after completing 1 mile jog, 7 minutes after completing 2 mile
beat avg. mile time) jog, 9 minutes after completeing 3 mile jog, 10 minutes after completing 4
mile jog (depending on length of jog you choose)
**2. Sprints- 5 x 40 yards **Rest 60 seconds between sprints
AB TRAINING***
1. Mountain Sprinters - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
2. Bicycle Crunches - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
3. Power Ups - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises

4
WEEK 2

DAY 10 - TOTAL BODY (A) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Bench Press - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Deadlifts - 3 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Plate Straddle Squats x F
4B. Static Creeping Lunges x 9-12 second isometric (alternate legs for **Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
duration of hold) seconds between completed combo sets.
5A. Alternating DB Curls x 8
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Max Biceps Flex x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Standing BB Wring Outs - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
7. Finger Tip Pushups - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Dragon Flags - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Russian Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situps - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 11 - P.H.A.T TRAINING

P.H.A.T CIRCUIT*
INSTRUCTIONS: Start by measuring resting heart rate (BPM). At the end of Round 1, total up reps and measure heart rate again. Wait until RHR has
returned to within 10% of starting heart rate before repeating for Round 2. At the end of Round 2, measure round rep total and heart rate again. Calculate
average rep totals and heart rate for both rounds and aim to beat next workout (i.e. higher rep count average with lower heart rate average.
1A. **Pullups x 30 sec *No rest between exercises in circuit
**Attempt to complete all exercises for the entire 30 second duration (ie. resist
1B. **Air Squats x 30 sec failing)
1C. **Pushups x 30 sec ***Rest time will vary between 1st and 2nd round

1D. **Box Jumps x 30 sec


1E. **Chin Ups x 30 sec
1F. **Cobra Pushups x 30 sec
1G. **Alternating Reverse Lunges x 30 sec
1H. **Power Pushaways x 30 sec

5
WEEK 2

DAY 12 - TOTAL BODY (B) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Clean and Press - 3 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
3. Barbell Rows - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Barbell Hip Thrust x 8
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
4B. Barbell Bridge Hold x 9-12 second isometric seconds between completed combo sets.
5A. Cable Crossovers x 8-12
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Prayer Squeeze x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Dead Arm Hang - 1-2 x F ***Rest 60-90 seconds between completed sets of grip work.
7. DB Wrist Curls / Extensions - 3 x F each direction ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Lying Leg Raises - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Bent Knee Dragon Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situps - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 13 - OFF

DAY 14 - OFF

6
WEEK 3

DAY 15 - TOTAL BODY (C) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Bench Press - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Good Mornings - 3 x 10 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. DB Side Lunges x 8 right leg
4B. DB Crouch Hold x 9-12 second isometric right leg (immediately repeat **Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
for opposite leg) seconds between completed combo sets.
5A. Tricep Pushdowns x 8-10
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Triceps Flex Behind Body x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Towel Pullups - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
7. Leverage Bar - 2-3 x F each arm ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Hanging Frog Kicks - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Russian Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situp Elbow Thrusts - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 16 - RUNNING / ABS

RUN TRAINING
*1. Jog 1 to 4 miles (Beat your time from last week. If mileage increases, *Rest 5 minutes after completing 1 mile jog, 7 minutes after completing 2 mile
beat avg. mile time) jog, 9 minutes after completeing 3 mile jog, 10 minutes after completing 4
mile jog (depending on length of jog you choose)
**2. Sprints- 5 x 40 yards **Rest 60 seconds between sprints
AB TRAINING***
1. Mountain Sprinters - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
2. Bicycle Crunches - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
3. Power Ups - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises

7
WEEK 3

DAY 17 - TOTAL BODY (D) / ABS

COMPOUNDS*:
1. Deadlifts - 4 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
2. OHP - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Barbell Curls - 3 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Dips x F
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
4B. 3-Way ISO Crossover (Hi/Mid/Low) x 6 second isometric each position seconds between completed combo sets.
5A. DB/BBFront Squat Heel Raise x 8-12
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Weighted Horse Stance x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Finger Tip Plate Carries - 2-3 x F (use as heavy a plate as you can while
still lasting for at least 20 sec) ***Rest 60-90 seconds between completed sets of grip work.
7. Reverse Forearm Curls - 2-3 x F (use straight bar or EZ curl bar) ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Dragon Flags - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Seated Stick Twists- 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Fisted Planks - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 18 - P.H.A.T TRAINING

P.H.A.T CIRCUIT*
INSTRUCTIONS: Start by measuring resting heart rate (BPM). At the end of Round 1, total up reps and measure heart rate again. Wait until RHR has
returned to within 10% of starting heart rate before repeating for Round 2. At the end of Round 2, measure round rep total and heart rate again. Calculate
average rep totals and heart rate for both rounds and aim to beat next workout (i.e. higher rep count average with lower heart rate average.
1A. **Pullups x 30 sec *No rest between exercises in circuit
**Attempt to complete all exercises for the entire 30 second duration (ie. resist
1B. **Air Squats x 30 sec failing)
1C. **Pushups x 30 sec ***Rest time will vary between 1st and 2nd round

1D. **Box Jumps x 30 sec


1E. **Chin Ups x 30 sec
1F. **Cobra Pushups x 30 sec
1G. **Alternating Reverse Lunges x 30 sec
1H. **Power Pushaways x 30 sec

8
WEEK 3

DAY 19 - TOTAL BODY (C) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Bench Press - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Good Mornings - 3 x 10 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. DB Side Lunges x 8 right leg
4B. DB Crouch Hold x 9-12 second isometric right leg (immediately repeat **Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
for opposite leg) seconds between completed combo sets.
5A. Tricep Pushdowns x 8-10
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Triceps Flex Behind Body x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Towel Pullups - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
7. Leverage Bar - 2-3 x F each arm ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Hanging Frog Kicks - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Russian Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situp Elbow Thrusts - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 20 - OFF

DAY 21 - OFF

9
WEEK 4

DAY 22 - TOTAL BODY (D) / ABS

COMPOUNDS*:
1. Deadlifts - 4 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
2. OHP - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Barbell Curls - 3 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Dips x F
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
4B. 3-Way ISO Crossover (Hi/Mid/Low) x 6 second isometric each position seconds between completed combo sets.
5A. DB/BBFront Squat Heel Raise x 8-12
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Weighted Horse Stance x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Finger Tip Plate Carries - 2-3 x F (use as heavy a plate as you can while
still lasting for at least 20 sec) ***Rest 60-90 seconds between completed sets of grip work.
7. Reverse Forearm Curls - 2-3 x F (use straight bar or EZ curl bar) ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Dragon Flags - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Seated Stick Twists- 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Fisted Planks - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 23 - RUNNING / ABS

RUN TRAINING
*1. Jog 1 to 4 miles (Beat your time from last week. If mileage increases, *Rest 5 minutes after completing 1 mile jog, 7 minutes after completing 2 mile
beat avg. mile time) jog, 9 minutes after completeing 3 mile jog, 10 minutes after completing 4
mile jog (depending on length of jog you choose)
**2. Sprints- 5 x 40 yards **Rest 60 seconds between sprints
AB TRAINING***
1. Mountain Sprinters - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
2. Bicycle Crunches - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises
3. Power Ups - 3 x F ***Rest no more than 30 seconds between completed sets of ab exercises

10
WEEK 4

DAY 24 - TOTAL BODY (D) / ABS

COMPOUNDS*:
1. Barbell Squats - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
2. Bench Press - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Good Mornings - 3 x 10 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. DB Side Lunges x 8 right leg
4B. DB Crouch Hold x 9-12 second isometric right leg (immediately repeat **Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
for opposite leg) seconds between completed combo sets.
5A. Tricep Pushdowns x 8-10
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Triceps Flex Behind Body x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Towel Pullups - 2-3 x F ***Rest 60-90 seconds between completed sets of grip work.
7. Leverage Bar - 2-3 x F each arm ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Hanging Frog Kicks - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Russian Twists - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Situp Elbow Thrusts - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 25 - P.H.A.T TRAINING

P.H.A.T CIRCUIT*
INSTRUCTIONS: Start by measuring resting heart rate (BPM). At the end of Round 1, total up reps and measure heart rate again. Wait until RHR has
returned to within 10% of starting heart rate before repeating for Round 2. At the end of Round 2, measure round rep total and heart rate again. Calculate
average rep totals and heart rate for both rounds and aim to beat next workout (i.e. higher rep count average with lower heart rate average.
1A. **Pullups x 30 sec *No rest between exercises in circuit
**Attempt to complete all exercises for the entire 30 second duration (ie. resist
1B. **Air Squats x 30 sec failing)
1C. **Pushups x 30 sec ***Rest time will vary between 1st and 2nd round

1D. **Box Jumps x 30 sec


1E. **Chin Ups x 30 sec
1F. **Cobra Pushups x 30 sec
1G. **Alternating Reverse Lunges x 30 sec
1H. **Power Pushaways x 30 sec

11
WEEK 4

DAY 26 - TOTAL BODY (D) / ABS

COMPOUNDS*:
1. Deadlifts - 4 x 5 *Rest 3-5 minutes between completed sets of compound lifts.
2. OHP - 4 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
3. Barbell Curls - 3 x 6-8 *Rest 3-5 minutes between completed sets of compound lifts.
ISOLATION EXERCISES w/ ISOMETRICS B/W SETS**
4A. Dips x F
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
4B. 3-Way ISO Crossover (Hi/Mid/Low) x 6 second isometric each position seconds between completed combo sets.
5A. DB/BBFront Squat Heel Raise x 8-12
**Perform 3 sets of each combo. No rest between A/B combos. Rest 60-90
5B. Weighted Horse Stance x 9-12 second isometric seconds between completed combo sets.
GRIP TRAINING***
6. Finger Tip Plate Carries - 2-3 x F (use as heavy a plate as you can while
still lasting for at least 20 sec) ***Rest 60-90 seconds between completed sets of grip work.
7. Reverse Forearm Curls - 2-3 x F (use straight bar or EZ curl bar) ***Rest 60-90 seconds between completed sets of grip work.
AB TRAINING****
8. Dragon Flags - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
9. Seated Stick Twists- 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.
10. Fisted Planks - 3 x F ****Rest no more than 30 seconds between completed sets of ab exercises.

DAY 27 - OFF

DAY 28 - FINAL CHALLENGE

12
12
DRAGON FIRE
CHALLENGE
THE LOWDOWN
Your task for today’s challenge workout is to accrue 7 Minutes of Cumulative Dead Arm Hang Time as quickly as you
can. Each time you drop down from the bar you must complete the ‘Fire Pit’ circuit that consists of a 400 meter (1/4 mile)
run followed by 25 Finger tip Pushups, 20 Cossack Squats (10 on each leg) and 15 Sit-ups. The run is to be completed
first then the three strength based exercises in this circuit can be completed in 400 style, meaning you can perform the
exercises in any order or any rep division that you choose. All exercises with their respective reps/distances must be
completed before you can resume hanging from the bar each time you drop. You should look to keep rest time limited
throughout, with your goal being to complete the 7 minutes of cumulative hang time as quickly as possible.

HERE IS THE CHALLENGE


1. 7 MINUTES CUMULATIVE DEAD ARM HANG TIME

FIRE PIT CIRCUIT


2A. 400M RUN (1/4 MILE)
2B. 25 FINGER TIP PUSHUPS
2C. 20 COSSACK SQUATS (10 EACH LEG)
2D. 15 SIT-UPS

Your score is determined by your total time to completion. The faster you can complete all
SCORING 400 reps in good form, the higher your score will be.

ATHLEAN Beat The Boss 20:28 Martial Artiste

ATHLEAN Xtreme Less Than 17 Minutes Grand Master Muscle

ATHLEAN Elite 17 to 21 Minutes Black Belt Beast

ATHLEAN Pro 21:01 to 25 Minutes Sensei Shred

ATHLEAN Solid 25:01 to 30 Minutes White Belt

ATHLEAN Basix More than 30 Minutes Kung Poo

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