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