VERSION 1 EMBRACE THE SUCK WEEK 1 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Chest, Shoulders, Triceps EXERCISE REPS SETS NOTES Cable Flys 15-20 4 * This is a pre-exhaustion exercise for the remaining sets of the workout. Dumbbell Chest Press 8-10 4 * Place bench for dumbbell press on slight incline. Push Up 25 4 Close Grip Push Up AMRAP 4 *SUPERSET - Complete 25 push ups in a normal position and then as many reps as possible (AMRAP) in a close grip position : preferably on a medicine ball or with hands placed at the end of a bench. Barbell Overhead Press 8-10 4 Upright Row 8-10 3 Front Raise 8-10 3 Overhead Press AMRAP 3 Rope Cable Push Down 15-20 5 *SUPERSET - Use the same weight for all the exercises in the TRI-SUPERSET. Recommended to use a barbell (with added weight). 1 EMBRACE THE SUCK WEEK 1 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Back, Biceps, Abs EXERCISE REPS SETS Pull Ups AMRAP 4 Deadlifts 5 5 Wide Grip Seated Cable Row 12-15 4 Lat Pull Down 12-15 4 Standing Barbell Curl 8-10 3 Dumbbell Hammer Curl 8-10 3 Decline Sit Ups AMRAP 4 Hanging Leg Raises AMRAP 4 NOTES * 75% of 1 rep max *SUPERSET *SUPERSET 2 EMBRACE THE SUCK WEEK 1 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Legs EXERCISE REPS SETS Barbell Squat 5 5 Barbell Squat AMRAP 1 Leg Extensions 20 4 Leg Curls 20 4 Barbell Lunges 10 3 Jefferson Squats 10-12 4 Calf Raises 20-25 3 Pistol Squats AMRAP 3 NOTES * 70% of 1 rep max. * Use bodyweight. EX: If you weigh 225 lb. - place 225 lb. on the bar and squat as many reps as possible. * Complete all 20 reps each set even if you need to take pause rests in between reps. * 10 reps each leg. * Try to complete as many reps as possible (do not become discouraged if you cannot complete). 3 EMBRACE THE SUCK WEEK 1 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Dumbbell Chest Press 8-10 4 Pendlay Rows 8-10 4 Arnold Press 12-15 4 Facepulls 12-15 4 Dumbbell Bicep Curl 8-10 4 Close Grip Bench Press 12-15 4 Push Ups 100 As Many As Needed Pull Ups 100 As Many As Needed NOTES 4 EMBRACE THE SUCK WEEK 1 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs Men use 50-lb. Dumbbell and 24-in. Box. / Women use 35-lb. Dumbbell and 20-in. Box. For Time 10 Dumbbell Snatches 15 Burpee box Jump Overs 20 Dumbbell Snatches 15 Burpee box Jump Overs 30 Dumbbell Snatches 15 Burpee box Jump Overs 40 Dumbbell Snatches 15 Burpee box Jump Overs 50 Dumbbell Snatches 15 Burpee box Jump Overs * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 1 Program Overview: This week is a 6-day training split with 2 cardio sessions. STRONG MAN SATURDAY EXERCISE REPS SETS NOTES Warm Up 10 minutes steady state cardio Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats Warm Up 10-20 minutes mobility/stretching work Bench Press 3 5 Barbell Squat 3 5 Deadlift 3 5 Barbell Push Press 5 5 6 EMBRACE THE SUCK WEEK 1 Program Overview: This program provides 2 cardio sessions. Steady State Cardio Track Workout 20 minutes on any piece of cardio equipment: 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. 6. Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 200 m x 4 400 m x 4 800 m x 1 400 m x 2 200 m x 2 EMBRACE THE SUCK WEEK 2 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: PUSH EXERCISE REPS SETS NOTES Push Up Pyramid 10 10 * Complete on smith machine. Start on bottom setting and complete 10 push ups. Move the smith machine up each notch and complete 10 push ups. Start on the bottom, work towards the top, and back to the bottom. About 10 sets depending on your smith machine. Close Grip Dumbbell Press 8-10 4 * This is a chest press variation. Your hand positioning changes this exercise. Keep the dumbbells together throughout the entire movement. This isolate the inner chest and triceps. Landmine Press 12-15 4 Incline Barbell Press 8-10 4 Dumbbell Overhead Press 8-10 4 Side Lateral Raise 8-10 3 Dumbbell Shrugs 8-10 3 Floor Press 8-10 4 Rope Cable Push Down 15-20 5 *SUPERSET *SUPERSET 1 EMBRACE THE SUCK WEEK 2 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: PULL EXERCISE REPS SETS Bent Over Barbell Row 8-10 4 Pull Ups AMRAP 4 One Arm Dumbbell Row 12-15 4 Lat Pull Down 12-15 4 Preacher Curl 8-10 4 Dumbbell Hammer Curl 8-10 3 Decline Sit Ups AMRAP 4 Hanging Leg Raises AMRAP 4 NOTES *SUPERSET *SUPERSET 2 EMBRACE THE SUCK WEEK 2 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: LOWER EXERCISE REPS SETS NOTES Leg Press 10 10 * 45 second rest period between sets Bodyweight Squats 300 1 * Complete 300 bodyweight squats (no added weight) as fast as possible without compromising form. Leg Extensions 20 4 Leg Curls 20 4 Stiff Leg Deadlifts 10-12 4 Calf Raises 20-25 3 Pistol Squats AMRAP 3 * Complete all 20 reps each set even if you need to take pause rests in between reps. * Focus is on hamstrings. * Try to complete as many reps as possible (do not become discouraged if you cannot complete). 3 EMBRACE THE SUCK WEEK 2 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Dumbbell Chest Press 8-10 4 Pendlay Rows 8-10 4 Arnold Press 12-15 4 Facepulls 12-15 4 Dumbbell Bicep Curl 8-10 4 Close Grip Bench Press 12-15 4 Cable Flys 8-10 4 Lat Pulls Downs 8-10 4 NOTES 4 EMBRACE THE SUCK WEEK 2 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs *Scale weight as necessary For Time 50 Pull Ups 50 Push Ups 50 Deadlifts at 185 lb 50 Bench Press at 185 lb 50 Box Jumps at 40 inches 500 meter row * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 2 Program Overview: This week is a 6-day training split with 2 cardio sessions. STRONG MAN SATURDAY - Lower Focus to work up to 1 rep max. EXERCISE REPS SETS NOTES Warm Up 10 minutes steady state cardio Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats Warm Up 10-20 minutes mobility/stretching work Barbell Squat 10 1 50% of projected 1 rep max Barbell Squat 5 1 60% of projected 1 rep max Barbell Squat 3 1 Barbell Squat 1 1 80% of projected 1 rep max Barbell Squat 1 1 90% of projected 1 rep max Barbell Squat 1 1 100% of projected 1 rep max Leg Extensions 100 1 *As many sets necessary to complete 100 reps Leg Curls 100 1 *As many sets necessary to complete 100 reps Walking Barbell Lunges 20 4 70% of projected 1 rep max 6 EMBRACE THE SUCK WEEK 2 Program Overview: This program provides 2 cardio sessions. Steady State Cardio Run For Time 20 minutes on any piece of cardio equipment: 2 mile run 1. 2. 3. 4. 5. 6. Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 EMBRACE THE SUCK WEEK 3 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: PUSH EXERCISE REPS SETS Incline Dumbbell Press 8-10 4 Incline Dumbbell Fly 12-15 4 Barbell Push Press 5 5 Front Plate Raise 15-20 4 Bodyweight Dips AMRAP 5 Arnold Press 8-10 3 Dumbbell Shrugs 12-15 3 Skull Crushers 10-12 4 Push Ups 100 As Many As Needed NOTES *SUPERSET *SUPERSET 1 EMBRACE THE SUCK WEEK 3 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: PULL EXERCISE REPS SETS Deadlifts 8-10 4 Pendlay Row 8-10 4 Pull Ups AMRAP 4 Lat Pull Down 8-10 4 Preacher Curl 8-10 4 Barbell Bicep Curl 8-10 4 Decline Sit Ups AMRAP 4 Hanging Leg Raises AMRAP 4 NOTES *SUPERSET *SUPERSET 2 EMBRACE THE SUCK WEEK 3 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: LOWER EXERCISE REPS SETS Barbell Squat 3 4 Barbell Squat 8-10 2 Stiff Leg Deadlifts 10-12 4 Leg Curls 20 4 Leg Extensions 10-12 4 Calf Raises 20-25 3 Barbell Lunges 15-20 3 NOTES *Roughly 85% 1 rep max *Roughly 70% 1 rep max * Focus is on hamstrings. 3 EMBRACE THE SUCK WEEK 3 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Bench Press 5 5 One Arm Dumbbell Row 8-10 4 Side Lateral Raise 12-15 4 Facepulls 12-15 4 Dumbbell Bicep Curl 8-10 4 Rope Cable Push Downs 12-15 4 Cable Flys 8-10 4 Front Cable Pull Downs 10-12 4 NOTES 4 EMBRACE THE SUCK WEEK 3 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs For Time - MURPH 1 mile run 100 pull ups 200 push ups 300 body squats 1 mile run * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 3 Program Overview: This week is a 6-day training split with 2 cardio sessions. STRONG MAN SATURDAY EXERCISE REPS SETS NOTES Warm Up 10 minutes steady state cardio Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats Warm Up 10-20 minutes mobility/stretching work Bench Press 3 6 Deadlifts 3 6 Barbell Squat 3 6 6 EMBRACE THE SUCK WEEK 3 Program Overview: This program provides 2 cardio sessions. Steady State Cardio HIIT 20 minutes on any piece of cardio equipment: 20 x 50 m sprints 1. 2. 3. 4. 5. 6. Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 EMBRACE THE SUCK WEEK 4 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: PUSH EXERCISE REPS SETS Dumbbell Shoulder Press 8-10 4 Cable Flys 12-15 4 Dumbbell Chest Press 8-10 4 Push Ups 25 4 Bodyweight Dips AMRAP 5 Front Barbell Raise 8-10 3 Upright Row 8-10 3 Shoulder Press 8-10 4 Close Grip Bench Press 10-12 3 NOTES *SUPERSET *SUPERSET - use the same weight for all three exercises. 1 EMBRACE THE SUCK WEEK 4 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: PULL EXERCISE REPS SETS Barbell Rows 10-12 4 Close Grip Pull Downs 10-12 4 Pull Ups AMRAP 4 One-Arm Dumbbell Row 8-10 4 Preacher Curl 8-10 4 Hammer Curl 8-10 4 Decline Sit Ups AMRAP 4 Hanging Leg Raises AMRAP 4 NOTES *SUPERSET *SUPERSET 2 EMBRACE THE SUCK WEEK 4 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: LOWER EXERCISE REPS SETS Barbell Squat 8-10 4 Leg Press 10-12 4 Leg Extensions 10-12 4 Leg Curls 10-12 4 Sissy Squats AMRAP 4 Calf Raises 20-25 3 Bodyweight Squats 200 As Many As Needed NOTES 3 EMBRACE THE SUCK WEEK 4 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Bench Press 5 5 Bench Press 3 3 Pendlay Row 8-10 4 Pull Ups AMRAP 4 Dumbbell Bicep Curl 8-10 4 Rope Cable Push Downs 12-15 4 Cable Flys 8-10 4 Side Lateral Raises 10-12 4 NOTES 4 EMBRACE THE SUCK WEEK 4 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs Men: 225 lbs Women: 155 lbs As Many Rounds As Possible In 20 Minutes 20 deadlifts 20 wallballs at 20 lb medicine ball 5 hand stand push ups (if not able to complete - do 10 medicine ball push ups) 20 calorie row * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 4 Program Overview: This week is a 6-day training split with 2 cardio sessions. STRONG MAN SATURDAY EXERCISE REPS SETS NOTES Warm Up 10 minutes steady state cardio Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats Warm Up 10-20 minutes mobility/stretching work Push Press 5 5 Push Press 3 3 Barbell Squat 10 1 Barbell Squat 5 1 Barbell Squat 3 1 Barbell Squat 1 1 Barbell Squat 1 1 Barbell Squat 1 1 Deadlift 5 3 *50% of 1 rep max *60% of 1 rep max *70% of 1 rep max *80% of 1 rep max *90% of 1 rep max *100% of 1 rep max 6 EMBRACE THE SUCK WEEK 4 Program Overview: This program provides 2 cardio sessions. Steady State Cardio Intervals 20 minutes on any piece of cardio equipment: 1 mile run x 3 1. 2. 3. 4. 5. 6. *5 min rest between Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 EMBRACE THE SUCK WEEK 5 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Bench Press EXERCISE REPS SETS NOTES Bench Press 5 2 *80% of 1 rep max Bench Press 3 2 *90% of 1 rep max Bench Press AMRAP 1 *75% of 1 rep max Cable Flys 10-12 4 Incline Dumbbell Press 8-10 4 Barbell Shoulder Press 8-10 3 Bodyweight Dips AMRAP 4 Tricep Push Down 12-15 4 Hanging Leg Raises 20 5 1 EMBRACE THE SUCK WEEK 5 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Deadlift EXERCISE REPS SETS NOTES Deadlift 5 2 *80% of 1 rep max Deadlift 3 2 *90% of 1 rep max Deadlift AMRAP 1 *75% of 1 rep max Pull Ups AMRAP 4 Seal Row 10-12 3 Hyperextensi ons 12-15 3 Barbell Curl 8-10 4 Hammer Curl 8-10 4 2 EMBRACE THE SUCK WEEK 5 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Squat EXERCISE REPS SETS NOTES Barbell Squat 5 2 Barbell Squat 3 2 *90% of 1 rep max Barbell Squat AMRAP 1 *75% of 1 rep max Wide Stance Leg Press 12-15 3 Leg Extension 8-10 4 Leg Curl 8-10 4 Calf Raise 20-25 4 *80% of 1 rep max Cable Crunches 3 EMBRACE THE SUCK WEEK 5 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Dumbbell Chest Press 8-10 4 Pendlay Rows 8-10 4 Arnold Press 12-15 4 Facepulls 12-15 4 Dumbbell Bicep Curl 8-10 4 Close Grip Bench Press 12-15 4 Push Ups 100 As Many As Needed Pull Ups 100 As Many As Needed NOTES 4 EMBRACE THE SUCK WEEK 5 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs Men - 53lb kettlebell Women - 35lb kettlebell As Many Rounds As Possible in 30 Minutes 10 Pull Ups 15 Kettlebell Swings 20 Box Jumps 10 Push Ups * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 5 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Lower Body EXERCISE REPS SETS Hack Squats 12-15 4 Barbell Lunges 20 4 Box Jumps 20 4 Bodyweight Squats 50 4 Leg Extensions 15 6 Leg Curls 15 6 Sissy Squats AMRAP 3 Calf Raises 20-25 3 NOTES *SUPERSET 6 EMBRACE THE SUCK WEEK 5 Program Overview: This program provides 2 cardio sessions. Steady State Cardio Track Workout 20 minutes on any piece of cardio equipment: 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. 6. Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 200 m x 4 400 m x 4 800 m x 1 400 m x 2 200 m x 2 EMBRACE THE SUCK WEEK 6 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Bench Press EXERCISE REPS SETS NOTES Bench Press 4 3 *85% of 1 rep max Bench Press 1 3 *90% of 1 rep max Incline Dumbbell Fly 10-12 4 Incline Dumbbell Close Grip Press 10-12 4 Push Press (Barbell) 5 5 Skull Crushers 12-15 4 Overhead Dumbbell Tricep Extension 12-15 4 Hand Stand Push Ups AMRAP 5 Hanging Leg Raise 20 4 *SUPERSET *If you cannot complete - substitute machine shoulder press or dumbbell shoulder press (8-10 x 4) 1 EMBRACE THE SUCK WEEK 6 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Deadlift EXERCISE REPS SETS NOTES Deadlift 4 3 *85% of 1 rep max Deadlift 1 3 *90% of 1 rep max Rack Pulls 8-10 4 Facepulls 12-15 3 Close Grip Lat Pull Down 8-10 4 Preacher Curl 10-12 4 Spider Curl 10-12 4 T-Bar Row 8-10 3 2 EMBRACE THE SUCK WEEK 6 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Squat EXERCISE REPS SETS NOTES Barbell Squat 4 3 *85% of 1 rep max Barbell Squat 1 3 *90% of 1 rep max Goblet Squat 10-12 4 Bulgarian Split Squat 12-15 3 Weighted Pulsing Lunge 30 3 Stiff Leg Deadlifts 10-12 4 Cable Crunches 15-20 5 *Start in lunge position with dumbbells in hand or barbell in between legs. Pulse up and down about a foot in height. 1 set = 30 reps each leg (no rest in between). 3 EMBRACE THE SUCK WEEK 6 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Dumbbell Chest Press 8-10 4 Pendlay Rows 8-10 4 Arnold Press 12-15 4 Facepulls 12-15 4 Dumbbell Bicep Curl 8-10 4 Close Grip Bench Press 12-15 4 Cable Flys 8-10 4 Lat Pulls Downs 8-10 4 NOTES 4 EMBRACE THE SUCK WEEK 6 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs *Optional - Replace 50 Burpees with 100 Burpees. For Time 50 Burpees 100 Push Ups 100 Pull Ups 100 Body Squats 50 Burpees * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 6 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Lower Body EXERCISE REPS SETS Dumbbell Step Up 20 4 Barbell Squat 8-10 3 Leg Extensions 12-15 4 Leg Curls 12-15 4 Barbell Lunges 20 3 Calf Raises 20-25 4 Mobility NOTES *Each leg step up counts as 1 rep. *20 minutes of stretching and mobility work. 6 EMBRACE THE SUCK WEEK 6 Program Overview: This program provides 2 cardio sessions. Steady State Cardio Run For Time 20 minutes on any piece of cardio equipment: 2 mile run 1. 2. 3. 4. 5. 6. Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 EMBRACE THE SUCK WEEK 7 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Bench Press EXERCISE REPS SETS Bench Press 6 5 Push Ups 100 As Many As Needed Incline Cable Fly 12-15 4 Strict Military Press (Barbell) 8-10 4 Side Lateral Raise 12-15 4 Front Plate Raise 12-15 4 Dips AMRAP 5 Close Grip Bench Press 8-10 4 Hanging Leg Raises 20 4 NOTES *70% of 1 rep max *SUPERSET 1 EMBRACE THE SUCK WEEK 7 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Deadlift EXERCISE REPS SETS Deadlift 6 5 Pull Ups 100 As Many As Needed Pendlay Row 8-10 4 Lat Pull Down 8-10 4 Reverse Grip Barbell Curl 8-10 3 Preacher Curl 8-10 3 Dumbbell Shrugs 12-15 4 Low Cable Row 8-10 3 NOTES *70% of 1 rep max 2 EMBRACE THE SUCK WEEK 7 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Squat EXERCISE REPS SETS Barbell Squat 6 5 Body Squats 100 As Many As Needed Leg Curl Variation 12-15 4 Leg Extension 12-15 4 Hack Squats 8-10 4 Calf Raise 20-25 3 Cable Crunches 15-20 4 NOTES *70% of 1 rep max *Complete while laying on bench and holding dumbbell between feet. 3 EMBRACE THE SUCK WEEK 7 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Dumbbell Chest Press 8-10 4 One Arm Dumbbell Row 8-10 4 Side Lateral Raise 12-15 4 Facepulls 12-15 4 Dumbbell Bicep Curl 8-10 4 Rope Cable Push Downs 12-15 4 Cable Flys 8-10 4 Front Cable Pull Downs 10-12 4 NOTES 4 EMBRACE THE SUCK WEEK 7 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs 5 rounds for time 500 meter row 20 wallballs with 20 lb. medicine ball 10 barbell squats at bodyweight (if you weight 225 lbs. - place 225 lbs. on the bar) * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 7 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Lower Body EXERCISE REPS SETS Barbell Lunges 10 10 Jefferson Squats 10-12 4 Leg Press 12-15 4 Sissy Squats AMRAP 3 Leg Extensions 100 As Many As Needed Barbell Squats 5 5 Calf Raises 20-25 3 NOTES *1 set = both legs complete 1 lunge. 6 EMBRACE THE SUCK WEEK 7 Program Overview: This program provides 2 cardio sessions. Steady State Cardio HIIT 20 minutes on any piece of cardio equipment: 20 x 50 m sprints 1. 2. 3. 4. 5. 6. Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 EMBRACE THE SUCK WEEK 8 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Bench Press *Testing week - select a “projected” new 1 rep-max and set as 100%. EXERCISE REPS SETS NOTES Bench Press 10 1 *50% of projected 1 rep max Bench Press 5 1 *60% of projected 1 rep max Bench Press 3 1 *70% of projected 1 rep max Bench Press 1 1 *80% of projected 1 rep max Bench Press 1 1 *90% of projected 1 rep max Bench Press 1 1 *100% of projected 1 rep max Dumbbell Chest Press 8-10 3 Dips 15-20 4 Hanging Leg Raises AMRAP 4 1 EMBRACE THE SUCK WEEK 8 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Deadlift *Testing week - select a “projected” new 1 rep-max and set as 100%. EXERCISE REPS SETS NOTES Deadlift 10 1 *50% of projected 1 rep max Deadlift 5 1 *60% of projected 1 rep max Deadlift 3 1 *70% of projected 1 rep max Deadlift 1 1 *80% of projected 1 rep max Deadlift 1 1 *90% of projected 1 rep max Deadlift 1 1 *100% of projected 1 rep max Pull Ups AMRAP 4 Bicep Curl 10-12 4 2 EMBRACE THE SUCK WEEK 8 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Squat *Testing week - select a “projected” new 1 rep-max and set as 100%. EXERCISE REPS SETS NOTES Barbell Squat 10 1 *50% of projected 1 rep max Barbell Squat 5 1 *60% of projected 1 rep max Barbell Squat 3 1 *70% of projected 1 rep max Barbell Squat 1 1 *80% of projected 1 rep max Barbell Squat 1 1 *90% of projected 1 rep max Barbell Squat 1 1 *100% of projected 1 rep max Leg Extensions 10-12 4 Leg Curls 10-12 4 3 EMBRACE THE SUCK WEEK 8 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Full Upper Body EXERCISE REPS SETS Chest Press 10-12 3 Barbell Shoulder Press 8-10 4 Pendlay Row 8-10 4 Pull Ups AMRAP 4 Dumbbell Bicep Curl 8-10 4 Rope Cable Push Downs 12-15 4 Cable Flys 8-10 4 Side Lateral Raises 10-12 4 NOTES 4 EMBRACE THE SUCK WEEK 8 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Metabolic Conditioning, Abs Men: 225 lbs Women: 155 lbs As Many Rounds As Possible In 25 Minutes 20 deadlifts 20 wallballs at 20 lb medicine ball 5 hand stand push ups (if not able to complete - do 10 medicine ball push ups) 20 calorie row * Finish with Hanging Leg Raises - 4 sets x AMRAP 5 EMBRACE THE SUCK WEEK 8 Program Overview: This week is a 6-day training split with 2 cardio sessions. FOCUS: Lower Body EXERCISE REPS SETS Hack Squat 10-12 4 Leg Press 10-12 4 Leg Extensions 10-12 4 Leg Curls 10-12 4 Hanging Leg Raises 15-20 4 Cable Crunches 15-20 4 Hyperextensi ons 15-20 3 NOTES 6 EMBRACE THE SUCK WEEK 8 Program Overview: This program provides 2 cardio sessions. Steady State Cardio Intervals 20 minutes on any piece of cardio equipment: 1 mile run x 3 1. 2. 3. 4. 5. 6. *5 min rest between Treadmill Run Outside Elliptical Assault Bike Swim Etc. 7 EMBRACE THE SUCK WEEK 9 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest EXERCISE REPS SETS Chest Press 8-10 5 Cable Flys 8-10 5 Push Ups 25 5 Incline Barbell Press 8-10 3 Machine Chest Press 8-10 3 Tricep Cable Push Down 12-15 4 Skull Crushers 12-15 4 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *SUPERSET (3 exercises) *plate loaded or selectorized *SUPERSET 1 EMBRACE THE SUCK WEEK 9 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Back EXERCISE REPS SETS Pull Ups AMRAP 4 Lat Pull Downs 10-12 4 T-Bar Row 8-10 3 Barbell Row 8-10 3 Chin Ups AMRAP 4 Preacher Curl 8-10 4 Hammer Curl 8-10 3 One Arm Cable Row 10-12 3 NOTES *SUPERSET 2 EMBRACE THE SUCK WEEK 9 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squats 8-10 4 Leg Press 8-10 4 Leg Extension 8-10 4 Leg Curl 8-10 4 Calf Raise 8-10 4 Hack Squat 10-12 3 Cable Crunches 15-20 4 NOTES 3 EMBRACE THE SUCK WEEK 9 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Shoulders/Arms EXERCISE REPS SETS Barbell Overhead Press 8-10 4 Arnold Press 8-10 4 Upright Row 8-10 3 Front Raise 8-10 3 Overhead Press 8-10 3 Close Grip Bench Press 12-15 3 Preacher Curl 10-12 4 Tricep Extension 10-12 4 NOTES *SUPERSET *SUPERSET 4 EMBRACE THE SUCK WEEK 9 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest/Back EXERCISE REPS SETS Bench Press 5 5 Pendlay Row 8-10 4 Cable Fly 10-12 4 Lat Pull Down 10-12 4 Push Ups 100 As Many As Needed Pull Ups 100 As Many As Needed Incline Dumbbell Press 10-12 4 Low Cable Row 10-12 4 NOTES 5 EMBRACE THE SUCK WEEK 9 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squat 5 5 Barbell Squat 10-12 2 Leg Extension 20 3 Leg Curl 20 3 Barbell Lunge 15-20 4 Calf Raise 20-25 3 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *SUPERSET 6 EMBRACE THE SUCK WEEK 9 Program Overview: This program provides 1 cardio session and 1 metcon per week. METCON Track Workout As Many Rounds As Possible in 25 minutes. 1. 2. 3. 4. 5. 1. 2. 3. 4. 400m sprint 50 body squats 50 push ups 20 box jumps 7 200 m x 4 400 m x 4 800 m x 1 400 m x 2 200 m x 2 EMBRACE THE SUCK WEEK 10 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest EXERCISE REPS SETS Bench Press 8-10 2 Bench Press 5 2 Bench Press 3 2 Incline Dumbbell Fly 8-10 3 Machine Chest Press 8-10 3 Tricep Cable Push Down 12-15 4 Dips AMRAP 4 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *plate loaded or selectorized *SUPERSET 1 EMBRACE THE SUCK WEEK 10 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Back EXERCISE REPS SETS Deadlifts 8-10 2 Deadlifts 5 5 Dumbbell Row 8-10 3 Barbell Row 8-10 3 Chin Ups AMRAP 4 Preacher Curl 8-10 4 Dumbbell Bicep Curl 8-10 3 Pull Ups AMRAP 4 NOTES *SUPERSET 2 EMBRACE THE SUCK WEEK 10 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squats 8-10 2 Barbell Squats 5 2 Barbell Squats 3 2 Leg Curl 8-10 4 Leg Extensions 8-10 4 Hack Squat 10-12 5 Cable Crunches 15-20 4 NOTES 3 EMBRACE THE SUCK WEEK 10 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Shoulders/Arms EXERCISE REPS SETS Barbell Overhead Press 8-10 4 Arnold Press 8-10 4 Upright Row 8-10 3 Front Raise 8-10 3 Overhead Press 8-10 3 Close Grip Bench Press 12-15 3 Preacher Curl 10-12 4 Tricep Extension 10-12 4 NOTES *SUPERSET *SUPERSET 4 EMBRACE THE SUCK WEEK 10 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest/Back EXERCISE REPS SETS Chest Press 8-10 4 Barbell Row 8-10 4 Incline Barbell Press 10-12 4 Lat Pull Down 10-12 4 Push Ups 100 As Many As Needed Pull Ups 100 As Many As Needed Cable Flys 10-12 4 Low Cable Row 10-12 4 NOTES 5 EMBRACE THE SUCK WEEK 10 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squat 5 5 Leg Press 10-12 4 Leg Extension 20 3 Leg Curl 20 3 Barbell Lunge 15-20 4 Calf Raise 20-25 3 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *SUPERSET 6 EMBRACE THE SUCK WEEK 10 Program Overview: This program provides 1 cardio session and 1 metcon per week. METCON CARDIO Mile Repeats * 20 minutes low intensity cardio 1 mile x 3 *5 minute rest in between miles. 7 EMBRACE THE SUCK WEEK 11 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest EXERCISE REPS SETS Chest Press 8-10 5 Cable Flys 8-10 5 Push Ups 25 5 Incline Barbell Press 8-10 3 Machine Chest Press 8-10 3 Tricep Cable Push Down 12-15 4 Skull Crushers 12-15 4 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *SUPERSET (3 exercises) *plate loaded or selectorized *SUPERSET 1 EMBRACE THE SUCK WEEK 11 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Back EXERCISE REPS SETS Pull Ups AMRAP 4 Lat Pull Downs 10-12 4 T-Bar Row 8-10 3 Barbell Row 8-10 3 Chin Ups AMRAP 4 Preacher Curl 8-10 4 Hammer Curl 8-10 3 One Arm Cable Row 10-12 3 NOTES *SUPERSET 2 EMBRACE THE SUCK WEEK 11 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squats 8-10 4 Leg Press 8-10 4 Leg Extension 8-10 4 Leg Curl 8-10 4 Calf Raise 8-10 4 Hack Squat 10-12 3 Cable Crunches 15-20 4 NOTES 3 EMBRACE THE SUCK WEEK 11 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Shoulders/Arms EXERCISE REPS SETS Barbell Overhead Press 8-10 4 Arnold Press 8-10 4 Upright Row 8-10 3 Front Raise 8-10 3 Overhead Press 8-10 3 Close Grip Bench Press 12-15 3 Preacher Curl 10-12 4 Tricep Extension 10-12 4 NOTES *SUPERSET *SUPERSET 4 EMBRACE THE SUCK WEEK 11 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest/Back EXERCISE REPS SETS Bench Press 5 5 Pendlay Row 8-10 4 Cable Fly 10-12 4 Lat Pull Down 10-12 4 Push Ups 100 As Many As Needed Pull Ups 100 As Many As Needed Incline Dumbbell Press 10-12 4 Low Cable Row 10-12 4 NOTES 5 EMBRACE THE SUCK WEEK 11 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squat 5 5 Barbell Squat 10-12 2 Leg Extension 20 3 Leg Curl 20 3 Barbell Lunge 15-20 4 Calf Raise 20-25 3 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *SUPERSET 6 EMBRACE THE SUCK WEEK 11 Program Overview: This program provides 1 cardio session and 1 metcon per week. METCON CARDIO MURPH * 20 minutes low intensity cardio 1. 2. 3. 4. 5. 1 mile run 100 pull ups 200 push ups 300 body squats 1 mile run 7 EMBRACE THE SUCK WEEK 12 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest EXERCISE REPS SETS Bench Press 8-10 2 Bench Press 5 2 Bench Press 3 2 Incline Dumbbell Fly 8-10 3 Machine Chest Press 8-10 3 Tricep Cable Push Down 12-15 4 Dips AMRAP 4 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *plate loaded or selectorized *SUPERSET 1 EMBRACE THE SUCK WEEK 12 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Back EXERCISE REPS SETS Deadlifts 8-10 2 Deadlifts 5 5 Dumbbell Row 8-10 3 Barbell Row 8-10 3 Chin Ups AMRAP 4 Preacher Curl 8-10 4 Dumbbell Bicep Curl 8-10 3 Pull Ups AMRAP 4 NOTES *SUPERSET 2 EMBRACE THE SUCK WEEK 12 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squats 8-10 2 Barbell Squats 5 2 Barbell Squats 3 2 Leg Curl 8-10 4 Leg Extensions 8-10 4 Hack Squat 10-12 5 Cable Crunches 15-20 4 NOTES 3 EMBRACE THE SUCK WEEK 12 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Shoulders/Arms EXERCISE REPS SETS Barbell Overhead Press 8-10 4 Arnold Press 8-10 4 Upright Row 8-10 3 Front Raise 8-10 3 Overhead Press 8-10 3 Close Grip Bench Press 12-15 3 Preacher Curl 10-12 4 Tricep Extension 10-12 4 NOTES *SUPERSET *SUPERSET 4 EMBRACE THE SUCK WEEK 12 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Chest/Back EXERCISE REPS SETS Chest Press 8-10 4 Barbell Row 8-10 4 Incline Barbell Press 10-12 4 Lat Pull Down 10-12 4 Push Ups 100 As Many As Needed Pull Ups 100 As Many As Needed Cable Flys 10-12 4 Low Cable Row 10-12 4 NOTES 5 EMBRACE THE SUCK WEEK 12 Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon. FOCUS: Legs EXERCISE REPS SETS Barbell Squat 5 5 Leg Press 10-12 4 Leg Extension 20 3 Leg Curl 20 3 Barbell Lunge 15-20 4 Calf Raise 20-25 3 Hanging Leg Raises 15-20 4 Decline Sit Ups 15-20 4 NOTES *SUPERSET 6 EMBRACE THE SUCK WEEK 12 Program Overview: This program provides 1 cardio session and 1 metcon per week. METCON CARDIO For Time * 20 x 50m sprints 1 mile run 100 burpees 100 push ups 100 body squats 50 burpees 1 mile run 7
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