Week 1 Day 1 (As Heavy as Possible with Good Form):
1A. Bench Press: 5 Sets of 5 Reps (as heavy as possible)
superset with
1B. Dumbbell Bicep Curls: 5 Sets of 10 Reps
2A. Dumbbell Shoulder Press: 3 Sets of 10 Reps
superset with
2B. Face Pulls: 3 Sets of 10 Reps (Band or Cable)
3A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
3B. Dumbbell Skull Crushers: 3 Sets of 10 Reps
4. Medicine Ball Wall Side Toss: 3 Sets of 10 Reps Each Side
Week 1 Day 2:
1. Back Squats OR Front Squats: 3-4 Sets of 6-10 Reps
2. Hip Thrusts: 3-4 Sets of 12-15 Reps
3. Bulgarian Split Squats: 4 Sets of 8-12 Each Side
4. Glute Bridge Swiss Ball: 3-4 Sets of 10-15 Reps
5. Hyperextensions: 3 Sets of 12 reps
5. Standing Single Leg Calf Raise: 2-4 Sets of 10 Reps
6. Seated Calf Raise: 2 Sets of 15 Reps
Core: https://www.youtube.com/watch?v=wGGS5PLbTRA
Week 1 Day 3 (Speed Day - As Fast As Possible With Good Form):
1A. Explosive Dumbbell Shoulder Press: 3 Sets of 20 Reps
superset with
1B. Explosive Dumbbell Bent Over Rows: 3 Sets of 20 Reps
2A. Explosive Dumbbell Hammer Curls: 3 Sets of 20 Reps
superset with
2B. Explosive Tricep Pressdowns w/ Resistance Band: 3 Sets of 20 Reps
3. Push Ups: 1 Set to Failure
4. Core Rotations: 3 Sets of 10 Reps Each Side
Week 1 Day 4:
1A. Squat Jump: 3 Sets of 6 Reps
1B. Deadlift: 3 Sets of 5 Reps
2A. Ski Jumps: 2 Sets of 5 reps Each Leg
2B. Leg Curl: 2 Sets of 12 Reps
3A. Box Jump: 4 Sets of 5 Reps
3B. Ankle Jumps: 2 Sets of 25 Reps
3C. Split Leg Lung Jump: 2 Sets of 5 Reps Each Leg
Week 1 Day 5 (As Heavy as Possible with Good Form):
1A. Barbell Shoulder Press: 5 Sets of 5 Reps
superset with
1B. Face Pulls: 5 Sets of 10 Reps (Band or Cable)
2A. DB Bench Press: 3 Sets of 10 Reps
superset with
2B. EZ Bar Bicep Curls: 3 Sets of 10 Reps
3A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
3B. Tricep Bench Dips: 3 Sets to Failure (Rest only 1 min between sets)
4. Russian Twists: 3 Sets of 30 Seconds
Core: https://www.youtube.com/watch?v=huqPu2epmcw
Week 1 Day 6:
1. Box Squats: Use your 1 Rep Squat Max for Percentages.
Set 1: 30% for 10 Reps; Set 2: 45% for 8 Reps; Set 3: 55% for 6 Reps
Set 4: 55% for 6 Reps; Set 5: 55% for 6 Reps; Set 6: 45% for 12 Reps
2A. Leg Extensions: 3 Sets of 12 Reps
2B. Explosive Bulgarian Split Squat: 2 Sets of 15 Reps Each Leg
3A. Leg Press: 3 Sets of 8-12 Reps
3B. Shock Jumps: 2 Sets of 10 Reps
4. Reverse Hyperextensions: 2 Sets of 10
5. Complex Calf Raises: 1 Set of 1-10 & 10-1
Week 1 Day 7:
Rest or Lower Body
Week 2 Day 1 (As Heavy as Possible with Good Form):
1A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
1B. Dumbbell Skull Crushers: 3 Sets of 10 Reps
2A. Bench Press: 5 Sets of 5 Reps (as heavy as possible)
superset with
2B. Dumbbell Bicep Curls: 5 Sets of 10 Reps
3A. Dumbbell Shoulder Press: 3 Sets of 10 Reps
superset with
3B. Face Pulls: 3 Sets of 10 Reps (Band or Cable)
4. Medicine Ball Wall Side Toss: 3 Sets of 10 Reps Each Side
Week 2 Day 2:
1. Back Squats OR Front Squats: 3-4 Sets of 6-10 Reps
2. Hip Thrusts: 3-4 Sets of 12-15 Reps
3. Bulgarian Split Squats: 4 Sets of 8-12 Each Side
4. Glute Bridge Swiss Ball: 3-4 Sets of 10-15 Reps
5. Hyperextensions: 3 Sets of 12 reps
5. Standing Single Leg Calf Raise: 2-4 Sets of 10 Reps
6. Seated Calf Raise: 2 Sets of 15 Reps
Core: https://www.youtube.com/watch?v=wGGS5PLbTRA
Week 2 Day 3 (Speed Day - As Fast As Possible With Good Form):
1. Push Ups: 1 Set to Failure
2A. Explosive Dumbbell Shoulder Press: 3 Sets of 20 Reps
superset with
2B. Explosive Dumbbell Bent Over Rows: 3 Sets of 20 Reps
3A. Explosive Dumbbell Hammer Curls: 3 Sets of 20 Reps
superset with
3B. Explosive Tricep Pressdowns: 3 Sets of 20 Reps
4. Core Rotations: 3 Sets of 10 Reps Each Side
Week 2 Day 4:
1A. Squat Jump: 3 Sets of 6 Reps
1B. Deadlift: 3 Sets of 5 Reps
2A. Ski Jumps: 2 Sets of 10 reps Each Leg
2B. Leg Curl: 2 Sets of 12 Reps
3A. Box Jump: 4 Sets of 8 Reps
3B. Ankle Jumps: 2 Sets of 50 Reps
3C. Split Leg Lunge Jump: 2 Sets of 8 Reps Each Leg
Week 2 Day 5 (As Heavy as Possible with Good Form):
1A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
1B. Tricep Bench Dips: 3 Sets to Failure (Rest only 1 min between sets)
2A. DB Bench Press: 3 Sets of 10 Reps
superset with
2B. EZ Bar Bicep Curls: 3 Sets of 10 Reps
3A. Overhead Shoulder Press: 5 Sets of 5 Reps
superset with
3B. Face Pulls: 5 Sets of 10 Reps (Band or Cable)
4. Russian Twists: 3 Sets of 30 Seconds
Week 2 Day 6:
1. Box Squats: Use your 1 Rep Squat Max for Percentages.
Set 1: 30% for 10 Reps; Set 2: 45% for 8 Reps; Set 3: 55% for 6 Reps
Set 4: 55% for 6 Reps; Set 5: 55% for 6 Reps; Set 6: 45% for 12 Reps
2A. Leg Extensions: 3 Sets of 12 Reps
2B. Explosive Bulgarian Split Squat: 3 Sets of 10 Reps Each Leg
3A. Leg Press: 3 Sets of 8-12 Reps
3B. Shock Jumps: 3 Sets of 5 Reps
4. Reverse Hyperextensions: 2 Sets of 10
5. Complex Calf Raises: 1 Set of 1-10 & 10-1
Week 2 Day 7:
Rest or Lower Body
Week 3 Day 1 (As Heavy as Possible with Good Form):
1A. Dumbbell Shoulder Press: 3 Sets of 10 Reps
superset with
1B. Face Pulls: 3 Sets of 10 Reps (Band or Cable)
2A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
2B. Dumbbell Skull Crushers: 3 Sets of 10 Reps
3A. Bench Press: 5 Sets of 5 Reps (as heavy as possible)
superset with
3B. Dumbbell Bicep Curls: 5 Sets of 10 Reps
4. Medicine Ball Wall Side Toss: 3 Sets of 12 Reps Each Side
Week 3 Day 2:
1. Back Squats OR Front Squats: 3-4 Sets of 6-10 Reps
2. Hip Thrusts: 3-4 Sets of 12-15 Reps
3. Bulgarian Split Squats: 4 Sets of 8-12 Each Side
4. Glute Bridge Swiss Ball: 3-4 Sets of 10-15 Reps
5. Hyperextensions: 3 Sets of 12 reps
5. Standing Single Leg Calf Raise: 2-4 Sets of 10 Reps
6. Seated Calf Raise: 2 Sets of 15 Reps
Core: https://www.youtube.com/watch?v=wGGS5PLbTRA
Week 3 Day 3 (Speed Day - As Fast As Possible With Good Form):
1A. Explosive Dumbbell Hammer Curls: 3 Sets of 20 Reps
superset with
1B. Explosive Tricep Pressdowns: 3 Sets of 20 Reps
2. Push Ups: 1 Set to Failure
3A. Explosive Dumbbell Shoulder Press: 3 Sets of 20 Reps
superset with
3B. Explosive Dumbbell Bent Over Rows: 3 Sets of 20 Reps
4. Core Rotations: 3 Sets of 12 Reps Each Side
Week 3 Day 4:
1A. Squat Jump: 3 Sets of 6 Reps
1B. Deadlift: 3 Sets of 5 Reps
2A. Ski Jumps: 3 Sets of 6 reps Each Leg
2B. Leg Curl: 2 Sets of 12 Reps
3A. Box Jump: 4 Sets of 10 Reps
3B. Ankle Jumps: 3 Sets of 25 Reps
3C. Split Leg Lung Jump: 3 Sets of 5 Reps Each Leg
Week 3 Day 5 (As Heavy as Possible with Good Form):
1A. Barbell Shoulder Press: 5 Sets of 5 Reps
superset with
1B. Face Pulls: 5 Sets of 10 Reps (Band or Cable)
2A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
2B. Tricep Bench Dips: 3 Sets to Failure (Rest only 1 min between sets)
3A. DB Bench Press: 3 Sets of 10 Reps
superset with
3B. EZ Bar Bicep Curls: 3 Sets of 10 Reps
4. Russian Twists: 3 Sets of 45 Seconds
Week 3 Day 6:
1. Box Squats: Use your 1 Rep Squat Max for Percentages.
Set 1: 40% for 10 Reps; Set 2: 50% for 8 Reps; Set 3: 60% for 6 Reps
Set 4: 60% for 6 Reps; Set 5: 60% for 6 Reps; Set 6: 50% for 12 Reps
2A. Leg Extensions: 3 Sets of 12 Reps
2B. Explosive Bulgarian Split Squat: 2 Sets of 15 Reps Each Leg
3A. Leg Press: 3 Sets of 8-12 Reps
3B. Shock Jumps: 3 Sets of 10 Reps
4. Reverse Hyperextensions: 2 Sets of 10
5. Complex Calf Raises: 1 Set of 1-10 & 10-1
Week 3 Day 7:
Rest or Lower Body
Week 4 Day 1 (As Heavy as Possible with Good Form):
1A. Bench Press: 5 Sets of 5 Reps (as heavy as possible)
superset with
1B. Dumbbell Bicep Curls: 5 Sets of 10 Reps
2A. Dumbbell Shoulder Press: 3 Sets of 10 Reps
superset with
2B. Face Pulls: 3 Sets of 10 Reps (Band or Cable)
3A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
3B. Dumbbell Skull Crushers: 3 Sets of 10 Reps
4. Medicine Ball Wall Side Toss: 3 Sets of 12 Reps Each Side
Week 4 Day 2:
1. Back Squats OR Front Squats: 3-4 Sets of 6-10 Reps
2. Hip Thrusts: 3-4 Sets of 12-15 Reps
3. Bulgarian Split Squats: 4 Sets of 8-12 Each Side
4. Glute Bridge Swiss Ball: 3-4 Sets of 10-15 Reps
5. Hyperextensions: 3 Sets of 12 reps
5. Standing Single Leg Calf Raise: 2-4 Sets of 10 Reps
6. Seated Calf Raise: 2 Sets of 15 Reps
Core: https://www.youtube.com/watch?v=wGGS5PLbTRA
Week 4 Day 3 (Speed Day - As Fast As Possible With Good Form):
1A. Explosive Dumbbell Shoulder Press: 3 Sets of 20 Reps
superset with
1B. Explosive Dumbbell Bent Over Rows: 3 Sets of 20 Reps
2A. Explosive Dumbbell Hammer Curls: 3 Sets of 20 Reps
superset with
2B. Explosive Tricep Pressdowns: 3 Sets of 20 Reps
3. Push Ups: 1 Set to Failure
4. Core Rotations: 3 Sets of 12 Reps Each Side
Week 4 Day 4:
1A. Squat Jump: 3 Sets of 6 Reps
1B. Deadlift: 3 Sets of 5 Reps
2A. Ski Jumps: 3 Sets of 9 reps Each Leg
2B. Leg Curl: 2 Sets of 12 Reps
3A. Box Jump: 4 Sets of 10 Reps
3B. Ankle Jumps: 3 Sets of 50 Reps
3C. Split Leg Lung Jump: 3 Sets of 8 Reps Each Leg
Week 4 Day 5 (As Heavy as Possible with Good Form):
1A. DB Bench Press: 3 Sets of 10 Reps
superset with
1B. EZ Bar Bicep Curls: 3 Sets of 10 Reps
2A. Military Shoulder Press: 5 Sets of 5 Reps
superset with
2B. Face Pulls: 3 Sets of 10 Reps (Band or Cable)
3A. Pull Ups: 3 Sets to Failure (As many as possible)
superset with
3B. Tricep Bench Dips: 3 Sets to Failure (Rest only 1 min between sets)
4. Russian Twists: 3 Sets of 45 Seconds
Week 4 Day 6:
1. Box Squats: Use your 1 Rep Squat Max for Percentages.
Set 1: 45% for 10 Reps; Set 2: 55% for 8 Reps; Set 3: 65% for 6 Reps
Set 4: 65% for 6 Reps; Set 5: 65% for 6 Reps; Set 6: 60% for 12 Reps
2A. Leg Extensions: 3 Sets of 12 Reps
2B. Explosive Bulgarian Split Squat: 2 Sets of 15 Reps Each Leg
3A. Leg Press: 3 Sets of 8-12 Reps
3B. Shock Jumps: 3 Sets of 8 Reps
4. Reverse Hyperextensions: 2 Sets of 10
5. Complex Calf Raises: 1 Set of 1-10 & 10-1
Week 4 Day 7:
Rest or Lower Body