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 Core: https://www.youtube.com/watch?v=huqPu2epmcw 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 Core: https://www.youtube.com/watch?v=huqPu2epmcw 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 Core: https://www.youtube.com/watch?v=huqPu2epmcw 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
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