Phase

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3 Workouts 1

Workout 1: Chest and Back

Notes: Begin with your 10RM for your first set. Each set, increase the weight by ~10%. If you can complete all reps in all 6 sets, increase weight by
~20% for your next workout. If you do not have access to a barbell or incline bench, substitute with a flat bench, or DB bench press.
Rest 60-120 seconds between sets. After your last set, rest 180 seconds and proceed to B.
weight
A1- Incline Barbell Bench Press 6
Temp: 41X1 reps reps/time

This circuit is to be performed three times. Alternate B1 and B2, resting 45-75 seconds between them and 90 seconds between circuits.
After your last circuit, rest 3 minutes, and proceed to C.

weight
B1- Pendlay Row 12
Tempo: 30X reps reps/time

weight
B2- Low Incline Neutral Grip DB Bench Press 8
Temp: 31X reps reps/time

Begin with wide-grip pull-ups; perform 6 reps. Rest 60 seconds and perform 4 more wide-grip pull-ups. Rest 60 seconds, and then perform 6
narrow grip pull-ups. Rest 120 seconds, and perform chin-ups until muscular failure.

weight
C1- Pull-Ups wide-grip 6
Tempo: 30X reps reps/time

weight
C2- Pull-Ups wide-grip 4
Tempo: 30X reps reps/time

C3- Pull-Ups narrow grip 6 weight

Tempo: 30X reps reps/time

C4- Pull-Ups As
Many As
weight
Tempo: 30X Possible reps/time

This circuit is to be performed five times. Alternate D1 and D2, resting 45-60 seconds between them and 75 seconds between circuits. After your
last circuit, rest 3 minutes, and proceed to E.

weight
D1- Squeeze Press 10
Tempo: 212 reps reps/time

weight
D2- Dumbbell Pullover 10
Temp: 310 reps reps/time

This circuit is to be performed twice. Alternate E1, E2 and E3, resting 45-75 seconds between them and 90 seconds between circuits.

weight
E1- Scap Push Ups 12
Tempo: 11X reps reps/time

weight
E2- Cable Row with 3 second hold 8
Temp: 3123 reps reps/time

weight
E3- Close Grip Push-Ups 15
Temp: 31X reps reps/time
 Phase
#
3 Workouts 2

Workout 2: Hamstrings and Calves

Notes: If you do not have a trap bar, a traditional barbell deadlift will suffice.
Rest 75-120 seconds between sets. After your last set, rest 60 seconds and proceed to B.

weight
A1- Trap Bar Dead Lift 8
Temp: Explode up, lower under control. reps reps/time

For EACH REP, pause at the top for FIVE seconds, and then hold at the bottom in the stretched position for 15 seconds.
That’s ONE rep. Go light here and focus on form. NO rest between legs. After your last set, rest 120 seconds and proceed to C.

weight
B1- Single Leg Calf Raise 20
Temp: 5-15-3-5 reps reps/time

This circuit is to be performed five times. Alternate D1 and D2, resting 45-60 seconds between them and 75 seconds between circuits. After your
last circuit, rest 3 minutes, and proceed to E.

weight
D1- Romanian Deadlift 12
Tempo: 2121 reps reps/time

weight
D2- Swiss Ball Leg Curl 8-12
Temp: 212 reps reps/time

Note: If you do not have a ValSlide or a SlideBoard, you can substitute with a towel on a wooden floor. If you do not have access to that, regular
reverse lunges will do. NO REST between legs.

Pause for 3 seconds at the top of the movement and 10 seconds at the bottom on EACH REP. This circuit is to be performed only once. Rest 60
seconds between exercises.

20 weight
E1- Alternating Reverse Lunges on ValSlide or SlideBoard reps
Tempo: 2121 Per Leg reps/time

weight
E2- Seated Calf Raise 20
Temp: 5-10-2-3 reps reps/time
 Phase
Workout 3: Shoulders and Abs
#
3 Workouts 3

This exercise is to be done with near maximal weight. Aim for 90% of your 5 rep max (you may need to determine this beforehand). Rest 180
seconds between sets to allow for full recovery. After your last set, rest 5 minutes and proceed to B.

weight
A1- Push Press 5
Temp: 21X1 reps reps/time

This circuit is to be performed two times. Alternate B1, B2 and B3 resting 45-75 seconds between them and 90 seconds between circuits. After your
last circuit, rest 3 minutes, and proceed to C.

10 weight
B1- Lumberjack Press reps
Tempo: 2110 5 per side reps/time

weight
B2- Pot Stirrer Plank 30
Temp: Under control reps reps/time

B3- Y-Press 15 weight

Temp: 1123 reps reps/time

This circuit is to be performed three times. Alternate C1, C2, C3 and C4 resting 45-75 seconds between them and 90 seconds between circuits. After
your last circuit, rest 3 minutes, and proceed to D.

weight
C1- Pallof Press 8
Tempo: 2122 reps reps/time

weight
C2- Arnold Press 10
Temp: 3021 reps reps/time

C3- Garhammer Raise 12 weight

Temp: 1020 reps reps/time

C4- Explosive Lateral Raise weight

Temp: 411X reps/time

Start with 10 bent over lateral raises; then perform 10 lateral raises; then perform 10 front raises; then perform 10 overhead presses.
NO REST between exercises. After the overhead presses, rest 3 minutes and repeat. After your second set, proceed immediately to E.

weight
D1- Shoulder Killers bent over lateral raises 10
Tempo: 31X reps reps/time

weight
D2- Shoulder Killers lateral raises 10
Tempo: 31X reps reps/time

D3- Shoulder Killers front raises 10 weight

Tempo: 31X reps reps/time

D4- Shoulder Killers overhead raises 10 weight

Tempo: 31X reps reps/time

This circuit is to be performed only ONCE. Perform a rocking plank and move immediately to the pike push-up with no rest. Perform as many pike
push-ups as possible.

weight
E1- Rocking Plank 60
Tempo: Under control reps reps/time

weight
E2- Pike Push as
many as
Tempo: Under control possible reps/time
 Phase
#
3 Workouts 4

Workout 4: Quads and Arms

Perform a set of squats, then IMMEDIATELY perform as many jump squats as possible in 30 seconds with just your body weight. Rest 90
seconds. This circuit is to be performed 5 times. After your last circuit, rest 180 seconds and proceed to B.

weight
A1- Squat 5
Tempo: 3011 reps reps/time

weight
A2- Jump Squat 30
Temp: 1XXX reps reps/time

Alternate B1, B2 and B3, resting 90 seconds between exercises, and 180 seconds between circuits. Perform this circuit 3 times. After your last
circuit, rest 240 seconds and proceed to C.

weight
B1- Close Grip Bench Press 8
Tempo: 30X1 reps reps/time

weight
B2- Front Squat to box or bench 8
Temp: 20X1 reps reps/time

weight
B3- Barbell Curl with Fat Gripz 10
Temp: 3XX1 reps reps/time

Use a single dumbbell, held “goblet style” for weight. Perform 12 reps with your left leg, then 12 with your right; then perform 8 reps with your left
leg, and 8 with your right. This is ONE SET. Rest 240 seconds and repeat. After your second set, rest 240 seconds, and proceed to D.

12 weight
C1- Bulgarian Split Squat reps
Temp: 2111 Each Leg reps/time

8 weight
C2- Bulgarian Split Squat reps
Temp: 2111 Each Leg reps/time

Alternate D1 and D2, resting 45 seconds between exercises and 150 seconds between circuits. Perform this circuit four times. After your last circuit,
rest 240 seconds, and proceed to E.

weight
D1- Cross Body Bicep Curl 10
Tempo: 2021 reps reps/time

weight
D2- Overhead Triceps Extension w/ Dumbbell 8
Temp: 30X1 reps reps/time

Perform 12 (per leg) alternating lunges with a LONG stride. Then perform 10 (per leg) alternating lunges with a very SHORT stride.
Then perform 15 stationary lunges with your left leg forward, followed by 15 with your right leg.

12 weight
E1- Mechanical Advantage Lunge Drop Set reps
Temp: 2111 Each Leg reps/time

10 weight
E1- Mechanical Advantage Lunge Drop Set reps
Temp: 2111 Each Leg reps/time

15 weight
E1- Mechanical Advantage Lunge Drop Set reps
Temp: 2111 Each Leg reps/time