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