"The System" 12 Week Workouts Calendar
Phase 1
Phase 2
Phase 3
Color Code
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Back
Day 1
Evaluation TEST
Lower Body
Cardio
Back
Core on Bar
Day 2
Lower Body
Upper Body
Cardio
Upper Body
Cardio
Cardio
Lower Body
Day 3
Upper Body
Core on Bar
Upper Body
Upper Body
Core Ground
Upper Body
Shoulders
Chest
Lower Body
Upper Body
Chest
Cardio
Lower Body
Lower Body
Chest
Lower Body
Lower Body
Core
Cardio
Upper Body
Core Ground
Day 4
Core Ground
Core Ground
Lower Body
Cardio
Upper Body
Lower Body
Upper Body
Back
Cardio
Chest
Upper Body
Day 5
Cardio
Back
Lower Body
Core on Bar
Lower Body
Back
Shoulders
Cardio
Cardio
Day 6
Lower Body
Chest
Chest
Lower Body
Shoulders
Chest
Shoulders
Core on Bar
Shoulders
Chest
Day 7
Chest
Shoulders
Back
Chest
Core Ground
Core on Bar
Back
Core on Bar
Core Ground
Back
Evaluation TEST
REST
Week 1 Workouts
Quote: Be the best YOU can be!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
1
2
2
2
2
2
2
3
3
3
3
3
4
4
4
4
4
5
5
5
5
6
7
7
7
7
7
Exercices
Test - Pushups
Test - Pullups
Test - Squats
Test - Situps
Test - Dips
High Knees
Squats
Jumping Lunges
Wall Sit
Calf Raises
Side Hops
Chinups
Regular Pushups
90 Degree Pullup Holds
Reverse Chair Dips
Shoulder Press Ups
Bicycle Kicks
Sit-Ups
Side Plank (Alternate Sides)
V hold
Crunches
Jumping Jacks
Running in place
Jogging Mid Pace
Explosive Sprints
REST
Wide Pushups
Incline Pushups
Decline Pushups
Regular Explosive Pushups
90 Degree Pushup Hold
Reps
Max 1min
Max 30sec
Max 1min
Max 1min
Max 30sec
30sec
30sec
30sec
30sec
20sec
20sec
10
15
15sec
15
10
20sec
15
30sec
15sec
15
1min
30sec
5min
5
REST
20
15
15
10
10sec
Sets
2–3
2–3
2–3
2–3
2–3
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
REST
3–4
3–4
3–4
3–4
3–4
Rest
1min
1min
1min
1min
1min
30sec
30sec
30sec
50sec
35sec
45sec
30sec
30sec
35sec
45sec
35sec
30sec
35sec
30sec
35sec
30sec
30sec
45sec
1min
2min
REST
30sec
35sec
45sec
50sec
45sec
Week 2 Workouts
Quote: It only counts when it hurts!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
1
2
2
2
3
3
3
3
4
5
5
5
5
6
6
6
6
7
7
7
7
Exercices
Sumo Squats
In Place Jumps
Butt Kicks Alternate
Low Duck Walk
Single Leg Calf Raises
Close Pushups
Pullups
Dips
Knee Raises
90 Degree Flutter Kicks
Parallel Bar Knee Raises
90 Degree Core Hold
REST
Wide Grip Pullups
Close Grip Pullups
5sec Down Pullup Releases
Pullup Hold Side to Side
5sec Down and up Squats
1 Leg Wall Sit
Jump Squats on Platform
One Leg Raises on Platform
Pike Pushups
Quarter Dip Bounce Hold
Hindu Pushups
Handstand Wall Hold
Reps
30sec
20sec
30sec
30sec
40sec
15
10
12
20sec
20sec
25sec
10sec
REST
10
8
5
8
5
30sec
10
12
10
15sec
10
15sec
Sets
3–4
3–4
3–4
3–4
3–4
4–5
4–5
4–5
3–4
3–4
3–4
3–4
REST
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
3–4
Rest
30sec
35sec
30sec
35sec
30sec
30sec
35sec
45sec
30sec
35sec
40sec
1min
REST
30sec
35sec
40sec
50sec
30sec
40sec
55sec
40sec
30sec
50sec
55sec
1min
Week 3 Workouts
Quote: You get what you put in!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
2
3
3
3
3
4
4
4
4
5
5
5
5
6
6
6
6
7
7
7
7
Exercices
Jump Rope or Fake It
Bunny Hops
Half Burpees
Explosive Squats
REST
Dips
Chinups
Regular Puhsups
Knee Raises
Crunches
Laying down Knee Rolls
Plank
6 Inches Scissor Kicks
Squats
Lunges
Jump Squats
Jumping Lunges
Inner Pushups
Spider Pushups
Pseudo Pushups
Wide Pushups
Close Grip Chinups
Wide Grip Chinups
Chin Above Bar Hold
5sec Up and Down Pullups
Reps
1min
30sec
40sec
10
REST
12
12
15
10
30sec
30sec
1min
30sec
20
20
15
15
12
15
8
18
10
8
20sec
4
Sets
3–4
3–4
3–4
3–4
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
Rest
30sec
45sec
1min
1min
REST
30sec
35sec
30sec
55sec
30sec
30sec
40sec
50sec
30sec
35sec
35sec
45sec
30sec
40sec
35sec
1min
30sec
40sec
50sec
1min
Week 4 Workouts
Quote: No struggle no progress!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
2
2
2
2
3
3
3
4
4
4
4
4
5
5
5
5
6
6
6
6
7
Exercices
REST
High Knees
Burpees
Mountain Climbers
Run on Incline
Regular Pushups
Explosive Dips
Wide Pullups
Jog Mid Pace
Squats
Alternating Lunges
Step Ups on Platform
Calf Raises
90 Degree Leg Raises
90 Degree Scissor Kicks
Knee Raises
In and Outs
Incline Pushups
Decline Pushups
Regular Clap Pushups
5sec down up Pushups
REST
Reps
REST
30sec
8
30sec
2min
18
10
12
30sec
30sec
30sec
30sec
30sec
20sec
20sec
25sec
15sec
20
15
10
5
REST
Sets
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
REST
Rest
REST
30sec
40sec
45sec
1min
30sec
40sec
50sec
30sec
30sec
25sec
40sec
1min
30sec
35sec
40sec
55sec
30sec
40sec
50sec
1min
REST
Week 5 Workouts
Quote: Failure is part of the process, quitting is not!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
2
2
2
2
3
3
3
3
4
4
4
5
6
6
6
6
7
7
7
7
Exercices
Extra Wide Pullups
Circle Chinups
Archer Pullups
Explose up Slow Down Chinups
Explosive Pullups - Pull Down
Dips on top of Bar
Regular Pushups
Full body Triceps extensions
Alternating side Heel touch
Alternating side Full sit-ups
Alternating side Plank holds
Sit-Ups
1 Mile Run
Jump Squats
90 Degree Squat Hold
REST
Jumps on Higher Platform
One leg Jumps Higher Platform
Squat, Jump, Squat
Lunge, Calf Raise, Lunge
Wide Clap Pushups
Type-Writer Pushups
Inner Pushups Lean Forward
Dips Lean Forward
Reps
10
7
10
10
6
8
10
7
20
20
30sec
20
X
15
30sec
REST
15
14
10
20
10
10
15
12
Sets
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
1–2
1–2
1–2
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
Rest
30sec
40sec
45sec
1min
30sec
35sec
40sec
50sec
30sec
40sec
50sec
1min
4min
1min
2min
REST
40sec
45sec
1min
1min
30sec
40sec
45sec
40sec
Week 6 Workouts
Quote: Believe to achieve!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
2
2
2
2
3
4
4
4
4
4
5
5
5
5
5
5
6
6
6
6
7
7
7
7
Exercices
Full leg raises
Knee Alternating Side raises
Full Body Raises
Knee Raises
Sprints
Hop Jumps
Low side to side walks
Jogging
REST
Regular Grip Pullups
Regular Pushups
90 Degree Pullups Holds
Shoulder Press Ups
Reverse Chair Dips
Squats
High Knees
Jumping Lunges
Calf Raises
Wall Sit
Side Hops
Alternating arm step up on platform
Handstand Walk out from wall
Pike Pushups
Pike Hold
Situps
Situp Twists up down
V-Hold
12 inch leg press in and outs
Reps
8
20
5
15
10
10
10
1min
REST
12
18
20sec
12
18
35sec
35sec
35sec
35sec
35sec
35sec
30sec
5
15
20sec
25
14
30sec
15
Sets
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
Rest
30sec
40sec
50sec
1min
55sec
45sec
55sec
1min
REST
30sec
30sec
35sec
45sec
35sec
30sec
30sec
30sec
40sec
30sec
45sec
40sec
50sec
1min
1min
30sec
40sec
50sec
1min
Week 7 Workouts
Quote: If it was easy everyone would do it!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
2
2
2
2
3
3
3
3
3
4
4
4
4
4
5
5
5
5
6
7
7
7
7
Exercices
REST
Jump Rope or Fake It
Bunny Hops
Explosive Squats
Half Burpees
Decline Pushups
Incline Pushups
Wide Pushups
Regular Explosive Pushups
Pulsating 90 Degree Hold
Sumo Squats
In Place Jumps
Single Leg Calf Raises Alternate
Low Duck Walk
Butt Kicks Alternate
Wide Grip Pullups
5sec Down Pullup Releases
Close Grip Pullups
90 Degree Side to Side
REST
110 Degree Flutter Kicks
Explosive Knee Raises
Parellel Bar Knee Raises
90 Degree Core Hold
Reps
REST
2min
40sec
14
50sec
18
20
22
10
10sec
15
10
15
30sec
15
12
5
8
8
REST
25sec
20
15sec
15sec
Sets
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
REST
4–5
4–5
4–5
4–5
Rest
REST
40sec
50sec
1min
1min
30sec
35sec
45sec
50sec
45sec
20sec
35sec
20sec
35sec
30sec
30sec
35sec
40sec
50sec
REST
25sec
30sec
40sec
55sec
Week 8 Workouts
Quote: Pain is temporary, quitting lasts forever!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
2
2
2
2
2
3
3
3
3
4
5
5
5
5
6
6
6
6
7
7
7
7
Exercices
Pushup Pyramid
Pullups Pyramid
Dips Pyramid
Alternating Pulsating Lunge Hold
Lunges
Pulsating Squat hold
Squats
Jump Squats
Run on Incline/Decline
Burpees
Mountain Climbers
Touch both Knee Jumps
REST
Hindu Pushups
Quarter Dip Bounce Hold
Pike Pushups
Handstand Wall Hold
Inner Pushups
Walk forward and back Pushups
Pseudo Pushups
Wide Pushups
Circle Chinups
Extra Wide Pullups
Explose up Slow Down Chinups
Archer Pullups
Reps
1,2,3,4,5
1,2,3,4,5
1,2,3,4,5
30sec
15
30sec
20
10
3min
8
30sec
30sec
REST
15
20sec
15
30sec
16
15
10
22
10
12
8
10
Sets
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
REST
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
Rest
1min
1min
1min
30sec
30sec
30sec
50sec
1min
30sec
40sec
45sec
1min
REST
40sec
50sec
55sec
1min
40sec
40sec
45sec
1min
35sec
40sec
45sec
1min
Week 9 Workouts
Quote: Don’t count the days, make the days count!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
2
3
3
3
3
4
4
4
4
5
5
6
6
6
6
7
7
7
Exercices
Full Toe Touch
Half crunch/Full crunch
Alternating side Toe Touch
Full Body In and Outs
REST
Alternating Pistol Squats
Squats
1 Leg Calf Raises
Bodyweight Dead lift one leg
Muscle Ups
Regular Pushups
Regular Pullups
Dips
Light jog warm up
3 Mile Run
Elevated Pike Hold
Handstand Walk out from wall
Pike Pushups
Alternating arm step up on platform
Leg Raises
Windshield Wipers
Tucked front Lever hold
Reps
12
10
12
10
REST
10
25
20
10
5
15
10
12
1
1
30sec
7
20
30sec
15
10
10sec
Sets
6–7
6–7
6–7
6–7
REST
6–7
6–7
6–7
6–7
6–7
6–7
6–7
6–7
1
1
6–7
6–7
6–7
6–7
6–7
6–7
6–7
Rest
30sec
45sec
45sec
1min
REST
40sec
45sec
40sec
50sec
30sec
45sec
45sec
1min
2min
X
40sec
50sec
1min
1min
30sec
45sec
1min
Week 10 Workouts
Quote: It never gets easier, you just get stronger!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
2
2
2
3
3
3
3
4
4
4
4
5
5
5
5
6
7
7
7
7
Exercices
REST
Regular Pushups
Inner Pushups
Wide Pushups
Squats
Lunges
Jump Squats
Jump Lunges
Regular Pullups
Inner Pullups
Wide Pullups
Chinup Head Bangers
Sprints
Hop Jumps
Low side to side walks
Jogging
REST
Ground Windshield Wipers
90 Degree Leg Ups
Bicycle Kicks
Crunches
Reps
REST
15
12
20
15
15
12
12
14
10
12
5
10
10
10
45sec
REST
12
12
30sec
10
Sets
REST
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
REST
6–8
6–8
6–8
6–8
Rest
REST
30sec
40sec
1min
30sec
40sec
50sec
1min
30sec
35sec
45sec
1min
55sec
45sec
55sec
1min
REST
30sec
45sec
40sec
1min
Week 11 Workouts
Quote: Success is a matter of hanging on when others have let go!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
2
2
2
2
3
3
3
3
4
4
4
5
6
6
6
6
7
7
7
7
Exercices
Muscle Ups
Inner Pushups
Straight Bar Dips
Wide Pullups
Alternating Pistol Squats
Low Duck Walk
1 Leg Calf Raises
Bodyweight Dead lift one leg
Incline Pushups
Decline Pushups
Ground Wide Pushups
Clap Pushups
Jog warmup
1/2 mile fast pace
1/2 slow pace
REST
Hanging Bicycle Kicks
Leg Raises
Alternating One arm hang L-sit
Knee Raises
5sec Up and Down Pullups
Wide Grip Chinups
Chin Above Bar Hold
Close grip Pullups
Reps
7
10
8
5
12
20sec
15
14
20
15
20
5
1min
1
1
REST
30sec
15
5sec
20
10
12
10sec
12
Sets
6–9
6–9
6–9
6–9
6–9
6–9
6–9
6–9
6–9
6–9
6–9
6–9
1–2
1–2
1–2
REST
6–9
6–9
6–9
6–9
6–9
6–9
6–9
6–9
Rest
30sec
40sec
35sec
2min
40sec
45sec
50sec
1min
30sec
35sec
45sec
1min
1min
2min
2min
REST
30sec
40sec
50sec
1min
30sec
40sec
50sec
1min
Week 12 Workouts
Quote: Always remember where you came from!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
2
2
2
2
3
3
3
3
3
4
4
4
4
5
6
7
7
7
7
7
Exercices
Handstand Pushups wall assisted
Pushups stance shoulder walk outs
Pike Pushups
Handstand Hold
Muscle Ups
Pushups
Dips
Pullups
High Knees
Squats
Jumping Lunges
Wall Sit
Calf Raises
Clap Pushups
Type-Writer Pushups
Inner Pushups
90 Degree Pushups Hold
REST
REST
Test - Pushups
Test - Pullups
Test - Squats
Test - Situps
Test - Dips
Reps
5
10
14
45sec
8
15
15
10
30sec
30sec
30sec
30sec
30sec
12
12
12
10sec
REST
REST
Max 1min
Max 30sec
Max 1min
Max 1min
Max 30sec
Sets
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
6–10
REST
REST
2–3
2–3
2–3
2–3
2–3
Rest
40sec
45sec
50sec
1min
30sec
40sec
45sec
1min
30sec
30sec
45sec
50sec
1min
30sec
40sec
50sec
1min
REST
REST
1min
1min
1min
1min
1min
"The System" Workout Calendar Upgrade 1
Phase 4
Color Code
Week
Week
Week
Week
Back
1
2
3
4
Day 1
Lower Body
Upper Body
Day 3
Core Ground
Cardio
Day 2
Upper Body
Core on Bar
Upper Body
Upper Body
Core Ground
Lower Body
Day 4
Cardio
Back
Lower Body
Core on Bar
Lower Body
Core
Cardio
Upper Body
Day 5
Lower Body
Chest
Day 6
Chest
Shoulders
Back
Day 7
Lower Body
Cardio
Max Reps Test
Shoulders
Chest
REST
Week 1 Workouts
Quote: No pain No gain!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
1
1
2
2
2
2
3
3
3
3
4
4
4
5
6
6
6
6
7
7
7
7
Exercices
Squats+(25lbs)
Lunges+(25lbs)
Squats
Lunges
Calf Raises+(25lbs)
Chinups+(25lbs)
Regular Pushups+(25lbs)
90 Degree Pullup Holds+(25lbs)
Reverse Chair Dips+(25lbs)
Bicycle Kicks+(25lbs)
Sit-Ups+(25lbs)
Side Plank (Alternate Sides)
Crunches+(25lbs)
Jumping Jacks
Running in place
15 meter Sprints Suicides
REST
Wide Pushups+(25lbs)
Incline Pushups+(25lbs)
Decline Pushups+(25lbs)
Close grip Pushups+(25lbs)
Sumo Squats+(25lbs)
Jumping Squats+(25lbs)
Low Duck Walk+(25lbs)
Single Leg Calf Raises+(25lbs)
Reps
30sec
30sec
30sec
30sec
30sec
10
15
15sec
15
20sec
15
30sec
15
1min
1min
10
REST
18
15
15
12
30sec
20sec
30sec
40sec
Sets
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
3–4
3–4
3–4
3–4
4–5
4–5
4–5
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
Rest
30sec
45sec
50sec
50sec
1min
30sec
30sec
45sec
1min
30sec
35sec
30sec
30sec
45sec
45sec
2min
REST
30sec
45sec
45sec
1min
40sec
45sec
50sec
1min
Week 2 Workouts
Quote: Actions speak louder than words!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
2
2
2
2
3
4
4
4
4
5
5
5
5
6
6
6
7
Exercices
Close Pushups+(35lbs)
Pullups+(35lbs)
Dips+(35lbs)
Leg Raises+(25lbs)
90 Degree Flutter Kicks
Parallel Bar Knee Raises+(25lbs)
90 Degree Core Hold
REST
Wide Grip Pullups+(25lbs)
Close Grip Pullups+(25lbs)
5sec Down Pullup Releases
Pullup Hold Side to Side
Pistol Squats+(25lbs)
5sec Down and Up Squats+(25lbs)
1 Leg Wall Sit
Jump Squats on Platform
Assisted Handstand Pushups on Wall
Quarter Dip Bounce Hold+(25lbs)
Handstand Wall Walks
1 mile run for speed
Reps
15
10
12
20sec
20sec
25sec
10sec
REST
10
8
5
8
10
5
30sec
10
10
15sec
10
1
Sets
4–5
4–5
4–5
4–5
4–5
4–5
4–5
REST
4–5
4–5
4–5
4–5
4–5
4–5
4–5
4–5
3–4
3–4
3–4
1–2
Rest
30sec
35sec
45sec
30sec
45sec
45sec
1min
REST
30sec
45sec
45sec
1min
30sec
45sec
50sec
1min
40sec
50sec
1min
3min
Week 3 Workouts
Quote: Do it like your life depended on it!
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
2
2
2
3
3
3
3
4
4
4
4
5
5
5
6
6
6
7
Exercices
REST
Dips+(45lbs)
Chinups+(45lbs)
Regular Puhsups+(45lbs)
Crunches+(45lbs)
Laying down Knee Rolls
Plank
6 Inches Scissor Kicks
Squats+(45lbs)
Lunges+(45lbs)
Jump Squats
Jumping Lunges
Inner Pushups+(45lbs)
Regular Pushups+(45lbs)
Wide Pushups+(45lbs)
Close Grip Chinups+(45lbs)
Wide Grip Chinups+(45lbs)
Chin Above Bar Hold+(45lbs)
REST
Reps
REST
12
12
15
10
30sec
1min
30sec
20
20
15
15
12
15
18
10
10
15sec
REST
Sets
REST
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
5–6
REST
Rest
REST
45sec
45sec
1min
40sec
45sec
50sec
1min
40sec
45sec
50sec
1min
40sec
50sec
1min
40sec
50sec
1min
REST
Week 4 Workouts
Quote: Hard work pays off !
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
Day
1
1
1
2
2
3
3
3
3
4
4
4
4
5
6
7
7
7
Exercices
High Knees
Burpees
Mountain Climbers
Regular Pushups+(90lbs)
Regular Pullups+(90lbs)
Jumps on Platform+(45lbs)
Alternating Lunges+(45lbs)
Step Ups on Platform
Calf Raises
90 Degree Leg Raises+(45lbs)
90 Degree Scissor Kicks
Knee Raises+(45lbs)
In and Outs
REST
REST
TEST MAX REPS - Pushups
TEST MAX REPS - Pullups
TEST MAX REPS - Squats
Reps
30sec
10
20sec
10
10
30sec
30sec
30sec
30sec
10
20sec
10
15sec
REST
REST
Max 1min
Max 30sec
Max 1min
Sets
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
6–8
REST
REST
1
1
1
Rest
40sec
50sec
1min
45sec
1min
30sec
25sec
40sec
1min
30sec
35sec
40sec
55sec
REST
REST
1min
1min
1min
Muscle Up Tutorial
Progression
1
2
3
4
5
6
7
8
9
10
11
Exercice Progressions
Pullups
Explosive Pullups
Hand Rotation Explanation
Negatives on top of Bar
Explosive Dips on top of Bar
Shoulder past below Bar Explanation
Distance from Bar Explanation
One arm over Muscle Up
Kipping Musclle Up
Different grip Muscle Ups
No swing clean Mluscle Up
Reps
15
12
X
10
12
X
X
5
5
5
5
Sets
3–5
3–5
X
3–5
3–5
X
X
3–5
3–5
3–5
3–5
Rest
45sec
45sec
X
45sec
45sec
X
X
45sec
45sec
45sec
45sec
Front Lever Tutorial
Progression
1
2
3
4
5
6
7
8
9
10
11
12
13
Exercice Progressions
Knee Raises
Leg Raises
Full Leg Raises
L-Sit static Hold
L-Sit reps to Bar and back to hold
Full Body Raises
Tucked Front Lever Hold
Half way tucked knees out
One leg out Front Lever (alternate)
Front Lever in and outs
Front Lever negatives top of Bar 1 leg
Front Lever negatives top of Bar 2 legs
Full Front Lever Hold
Reps
20
15
12
20sec
10
10
15sec
15sec
15sec
10
10
10
5sec
Sets
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
Rest
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
Back Lever Tutorial
Progression
1
2
3
4
5
6
7
8
9
10
11
12
Exercice Progressions
Inverted dead hang tuck hold
Full in and out tucks front and back
Different grips Explanation
Negative back levers (2 legs tucked)
Negative back levers (l leg tucked)
Negative back levers both legs out
Back lever lifts (positives) 1 leg tucked
Back lever lifts (positives) 2 legs out
Back lever hold (tucked)
Back lever hold (1 leg out)
Back lever hold (both legs out straddle)
Full Back Lever Hold
Reps
20sec
10
X
10
10
10
10
10
15sec
15sec
10sec
5sec
Sets
3–5
3–5
X
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
Rest
45sec
45sec
X
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
Handstand Pushup Tutorial
Progression
1
2
3
4
5
6
7
8
9
10
11
12
Exercice Progressions
Pike Position Hold
Pike Pushups
Handstand hold on Wall
Handstand leg push off (balance point)
Handstand balance hold un-assisted
Handstand wall walk outs
Handstand pushups wall assisted
Frog static hold
Tuck handstand pushups (1 leg assisted)
Tuck handstand pushups
Handstand negatives (fall to ground)
Full Handstand Pushup
Reps
20sec
15
20sec
5
20sec
10
12
20sec
10
10
10
5
Sets
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
Rest
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
Pistol Squat Tutorial
Progression
1
2
3
4
5
6
7
8
9
10
Exercice Progressions
Supported Squats
Half Squats
Wide Squats
Close Squats
Full Squats
Explosive Jump Squats
Assisted half one leg Squats
Assisted full Pistol Squats
One leg raises on platform
Full Pistol Squats
Reps
20
20
20
20
30
15
15
15
15
10
Sets
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
3–5
Rest
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec
45sec