Spring Training Duration: 11 Weeks Switch Exercises every 3 weeks 4 Days per week Monday: Legs + Biceps Tuesday: Chest + Core Wednesday: OFF Thursday: Back and Shoulders Friday: Arms + Core Focus: Upper Chest, Biceps, Traps/upper Back, Side Delts, Rear Delts, Hamstring, Core. Week 1-3: Day 1 – Legs and Biceps # Exercise Front Squats 1 Reps 6-8 Rest: 90 seconds DB Lunges Reps: Stair length 2 Rest: 60 seconds DB Deadlifts 3a Reps: 10-12 Rest 60 seconds Calf Raises 3b Reps 12 Rest: 60 seconds 4 Preacher Curl Reps 8-10 Rest: 60 seconds 5 DB Curl Reps: 20 (10/side) Rest: 60 Seconds 6 Cable Curl Drop set Drop Weight 4x Rest: 60 seconds Set 1 Set 2 Set 3 Weight: Weight: Weight: 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: BW Reps: Weight: BW Reps: Weight: BW Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: Reps: Reps: Week 1-3: Day 2 – Chest and Core # 1 2 3a Set 4 Date: Exercise Set 1 Set 2 Set 3 Set 4 Incline Press Bar Reps 6-8 Rest: 90 seconds Flat DB Press Reps 8-10 Rest: 60 seconds Weight: Weight: Weight: 135 to failure Reps: Weight: Reps: Weight: Reps: Reps: Reps: 50% - Iso Metric 4 both 6L/6R 4 Both P.L Machine Press Reps: 10-12 Low Cable Flys 3b Reps 10-12 Rest: 60 seconds 4 Hanging Leg Raises Reps 12-15 Rest: 60 seconds 5 Russian Twists Reps: 20 (10/side) Rest: 60 Seconds 6 Push throughs Reps: 20 Rest: 60 seconds Weight: Weight: Reps: 50% - Iso Metric 4 both 6L/6R 4 Both Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: BW Reps: Weight: BW Reps: Weight: BW Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Week 1: Day 3 – Back and Shoulders # 1 2 3a Exercise Deadlifts Reps 6-8 Rest: 90 seconds DB single arm row Reps: 10 Rest: 60 seconds Close Grip PullDown Reps: 10-12 DB Shrugs 3b Reps 12 Rest: 60 seconds 4 Seated DB Military P Reps 6-8 Rest: 60 seconds 5a Side Lateral Raise Reps: 20 (10/side) 5b Kneeling cable lat pulldown/or facepull Reps: 12 Rest: 60 seconds Set 1 Weight: Set 2 Weight: Weight: Set 3 Set 4 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: Weight: Reps: 50% - Iso Metric 4 both 6L/6R 4 Both Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Week 1: Day 4 – Arms and Core # 1 2 3a Exercise Straight Bar Curls Reps 8-10 Rest: 90 seconds Close Grip Bench Reps 8-10 Rest: 60 seconds Spider Curls Reps: 10-12 Skull Crushers 3b Reps 10-12 Rest: 60 seconds 4a Rope Hammer curl Reps 12-15 4b Tricep ext rope Reps: 12-15 Rest: 60 Seconds 5 Hanging Leg Raises Reps: 12-15 Rest: 60 seconds 6 Palloff Press Reps: 12-15 Rest: 60 seconds 50% - Iso Metric 4 both 6L/6R 4 Both Date: Set 1 Weight: Set 2 Weight: Set 3 Weight: Set 4 AMRAP with Bar Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reduce to 135 to failure Reps: Weight: Reps: Reps Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: Reps: Reps: Weight: Reps: Weight: Weight: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Date: Wednesday, March 22nd Week 1: Day 2 – Legs and Core # Exercise Squats 1 Tempo: 1-0-1-0 Reps: 8-10 Rest: 90 seconds Hamstring curl machine 2 Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds DB Lunges 3 Tempo: Controlled walk Reps: Stairwell to stairwell Rest: 60 Seconds Hack Squat 4 Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds Calf Raise 5 Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Front Squat to Push Press 6 Tempo: 1:0:1:0 Reps: 20 Rest: 60 seconds 7a Hanging Leg raises Tempo: 1:1:1:0 Reps: 10-12 7b Russian Twist Med Ball Reps: 20 Rest: 60 seconds Set 1 Set 2 Set 3 Lighter To Failure Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Weight: Weight: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: BW Reps: Weight: BW Weight: BW Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Reps: Weight: Date: Friday, March 24th Week 1: Day 3 – Back and Shoulders # 1 2 3 4 5 6 7a Exercise Set 1 Set 2 Set 3 Set 4 Bent Row Barbell Tempo: 1-0-1-0 Reps: 8-10 Rest: 90 seconds Side Lateral Raise DB Tempo: 1-1-1-0 Reps: 8-10 Rest: 60 seconds Standing Over Head Press Barbell Tempo: 1-0-1-0 Reps: 8-10 Rest: 60 Seconds Chest supported Row Tempo: 1-1-2-0 Reps: 10-12 Rest: 60 seconds Seated Military DB Press Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Lat Pull down Tempo: 1:0:1:1 Reps: 10-12 Rest: 60 seconds A: Reverse Curl Tempo: 1-1-2-1 Reps: 8-10 7b B: Tricep Bar Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Weight: Reps: Weight: Weight: Weight: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 Both Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 Both Weight: Weight: Reps: Weight: Reps: Reps: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: Date: Monday, March 27th Week 2: Day 1 – Legs and core # Exercise Squats Tempo: 1-0-1-0 Reps: 6-8 Rest: 90 seconds Hamstring curl machine 2 Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds DB Lunges 3 Tempo: Controlled walk Reps: Stairwell to stairwell Rest: 60 Seconds Hack Squat 4 Tempo: 1-1-2-0 Reps: 10-12 Rest: 60 seconds Calf Raise 5 Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Front Squat to Push Press (DB) 6 Tempo: 1:0:1:0 Reps: 20 Rest: 60 seconds 7a Hanging Leg raises Tempo: 1:1:1:0 Reps: 10-12 7b Russian Twist Med Ball Reps: 20 Rest: 60 seconds Set 1 Set 2 Set 3 Lighter To Failure Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Reps: 1 Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Weight: Weight: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Weight: BW Reps: Weight: BW Weight: BW Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Weight: Date: Wednesday, March 29th Week 2: Day 2 – Chest and arms # 1 2 3 4a Exercise Set 1 Set 2 Set 3 Set 4 Flat Bench Bar Tempo: 1-0-1-0 Reps 6-8 Rest: 90 seconds Incline DB Press Tempo: 1-1-2-0 Reps 8-10 Rest: 60 seconds Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Incline DB Flys Tempo: 1-1-2-1 Reps: 10-12 Rest: 45 seconds A: High Cable Flys Tempo: 1-1-1-0 Reps: 8-10 Weight: Weight: Weight: Reps: Reduce Weight by 50 Percent- Iso Metric 4 both 6 Left / 6 Right 4 Both Weight: Reps: Weight: Reps: Reps: Weight: 4b B: Push ups Reps: to Failure Rest: 60 seconds 5 DB Bicep Curl Tempo: 1:0:1:0 Reps 6-8 Rest 60 seconds 6a A: Cable Preacher Curl Tempo: 1-1-2-1 Reps: 8-10 6b B: Tricep Rope Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Reps: Weight: BW Reps: Weight: Reps: Reps: Reps: Weight: BW Weight: Reps: Weight: Weight: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Date: Friday, March 31st Week 2: Day 3 – Back and Shoulders # 1 2 3 4 5 6 7a Exercise Set 1 Set 2 Set 3 Set 4 Bent Row Barbell Tempo: 1-0-1-0 Reps: 6-8 Rest: 90 seconds Side Lateral Raise DB Tempo: 1-1-1-0 Reps: 8-10 Rest: 60 seconds Standing Over Head Press Barbell Tempo: 1-0-1-0 Reps: 6-8 Rest: 60 Seconds Chest supported Row Tempo: 1-1-2-0 Reps: 10-12 Rest: 60 seconds Seated Military DB Press Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Lat Pull down Tempo: 1:0:1:1 Reps: 10-12 Rest: 60 seconds A: Reverse Curl Tempo: 1-1-2-1 Reps: 8-10 7b B: Tricep Bar Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Weight: Reps: Weight: Weight: Reps: Reps: Weight: Weight: Reps: Weight: Reps: Weight: Weight: Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 Both Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 both Weight: Weight: Reps: Weight: Reps: Reps: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: Date: Monday, April 3rd Week 3: Day 1 - Chest and Arms # 1 2 3 4a Exercise Set 1 Set 2 Set 3 Set 4 Flat Bench Bar Tempo: 1-0-1-0 Reps 4-6 Rest: 120 seconds Incline DB Press Tempo: 1-1-2-0 Reps 6-8 Rest: 60 seconds Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Incline DB Flys Tempo: 1-1-2-1 Reps: 10-12 Rest: 45 seconds A: High Cable Flys Tempo: 1-1-1-0 Reps: 8-10 Weight: Weight: Weight: Reps: Reduce Weight by 50 Percent- Iso Metric 4 both 6 Left / 6 Right 4 Both Weight: Reps: Weight: Reps: Reps: Weight: 4b B: Push ups Reps: to Failure Rest: 60 seconds 5 DB Bicep Curl Tempo: 1:0:1:0 Reps 6-8 Rest 60 seconds 6a A: Cable Preacher Curl Tempo: 1-1-2-1 Reps: 8-10 6b B: Tricep Rope Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Reps: Weight: BW Reps: Reps: Weight: BW Reps: Weight: Weight: Reps: Weight: Weight: Reps: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Date: Wednesday, April 5th Week 3 Day 2 – Legs and Core # Exercise Squats 1 Tempo: 1-0-1-0 Reps: 4-6 Rest: 120 seconds Hamstring curl machine 2 Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds DB Lunges 3 Tempo: Controlled walk Reps: Stairwell to stairwell Rest: 60 Seconds Hack Squat 4 Tempo: 1-1-2-0 Reps: 10-12 Rest: 60 seconds Calf Raise 5 Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Front Squat to Push Press (DB) 6 Tempo: 1:0:1:0 Reps: 20 Rest: 60 seconds 7a Hanging Leg raises Tempo: 1:1:1:0 Reps: 10-12 7b Russian Twist Med Ball Reps: 20 Rest: 60 seconds Set 1 Set 2 Set 3 Lighter To Failure Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Weight: Weight: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: BW Reps: Weight: BW Weight: BW Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Reps: Weight: Date: Friday, April 7th Week 3: Day 3 – Back and Shoulders # 1 2 3 4 5 Exercise Set 1 Bent Row Barbell Tempo: 1-0-1-0 Reps: 4-6 Rest: 120 seconds Side Lateral Raise DB Tempo: 1-1-1-0 Reps: 8-10 Rest: 60 seconds Seated Over Head Press Barbell Tempo: 1-0-1-0 Reps: 4-6 Rest: 120 Seconds Chest supported Row Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds Standing Military DB Press Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Lat Pull down Tempo: 1:0:1:1 Reps: 10-12 Rest: 60 seconds 7a A: Single arm Supinated Cable Curl Tempo: 1-1-2-1 Reps: 8-10 7b B: Tricep Bar Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Set 2 Set 3 Set 4 Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Weight: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Weight: Weight: Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 Both Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 both Weight: 6 Weight: Reps: Reps: Weight: Reps: Reps: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: Date: Monday, April 10th Week 4: Day 1 – Chest and Arms # 1 2 3 4a Exercise Set 1 Set 2 Set 3 Set 4 Flat Bench Bar Tempo: 1-0-1-0 Reps: 2-4 Rest: 120 seconds Incline DB Press Tempo: 1-1-2-0 Reps: 4-6 Rest: 90 seconds Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Incline DB Flys Tempo: 1-1-2-1 Reps: 10-12 Rest: 45 seconds A: High Cable Flys Tempo: 1-1-1-0 Reps: 8-10 Weight: Weight: Weight: Reps: Reduce Weight by 50 Percent- Iso Metric 4 both 6 Left / 6 Right 4 Both Weight: Reps: Weight: Reps: Reps: Weight: 4b B: Push ups Reps: to Failure Rest: 60 seconds 5 DB Bicep Curl Tempo: 1:0:1:0 Reps 6-8 Rest 60 seconds 6a A: Cable Preacher Curl Tempo: 1-1-2-1 Reps: 8-10 6b B: Tricep Rope Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Reps: Weight: BW Reps: Weight: Reps: Reps: Reps: Weight: BW Weight: Reps: Weight: Weight: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Week 4: Day 2 – Legs and Core # Exercise Squats Tempo: 1-0-1-0 Reps: 2-4 Rest: 120 seconds Hamstring curl machine 2 Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds DB Lunges 3 Tempo: Controlled walk Reps: Stairwell to stairwell Rest: 60 Seconds Hack Squat 4 Tempo: 1-1-2-0 Reps: 10-12 Rest: 60 seconds Calf Raise 5 Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Front Squat to Push Press (DB) 6 Tempo: 1:0:1:0 Reps: 20 Rest: 60 seconds 7a Hanging Leg raises Tempo: 1:1:1:0 Reps: 10-12 7b Russian Twist Med Ball Reps: 20 Rest: 60 seconds Set 1 Set 2 Set 3 Lighter To Failure Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: 1 Week 4: Day 3 – Back and Shoulders Weight: Reps: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Weight: Weight: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Weight: BW Reps: Weight: BW Weight: BW Reps: Weight: Reps: Weight: Reps: Weight: Reps: Reps: Reps: Reps: Weight: # 1 2 3 4 5 Exercise Set 1 Bent Row Barbell Tempo: 1-0-1-0 Reps: 2-4 Rest: 120 seconds Side Lateral Raise DB Tempo: 1-1-1-0 Reps: 8-10 Rest: 60 seconds Seated Over Head Press Barbell Tempo: 1-0-1-0 Reps: 2- 4 Rest: 120 Seconds Chest supported Row Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 seconds Standing Military DB Press Tempo: 1:2:1:1 Reps: 10-12 Rest: 60 seconds Lat Pull down Tempo: 1:0:1:1 Reps: 10-12 Rest: 60 seconds 7a A: Single arm Supinated Cable Curl Tempo: 1-1-2-1 Reps: 8-10 7b B: Tricep Bar Ext Tempo: 1-1-2-0 Reps: 8-10 Rest: 60 Seconds Set 2 Set 3 Set 4 Weight: Weight: Weight: Reduce Weight to 135 to failure Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Reps: Weight: Weight: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Weight: Weight: Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 Both Weight: Reps: 50% Weight Iso Metric 4 Both 6L/6R 4 both Weight: 6 Weight: Reps: Reps: Weight: Reps: Reps: Reps: Reps: Reps: Weight: Weight: Weight: Reps: Reps: Reps: Weight: