Monday: Warmup, Max Test, Finisher, Cooldown
Tuesday: Warmup, Challenge, Finisher, Cooldown
Wednesday: Warmup, Max Test or Challenge, Finisher, Cooldown
Thursday: Warmup, Challenge, Finisher, Cooldown
Friday: Warmup, Challenge, Finisher, Cooldown
Saturday: Rest or Recovery (Cardiovascular)
Sunday: Rest or Recovery (Cardiovascular)
BLOCK 1 WEEKS 1 TO 4
Monday:
Warmup 4:
For exercises 3A and 3B, do each exercise for 30 seconds: 30 seconds of push presses and
30 seconds of overhead holds is one round. Two rounds are one “block.” Do 3 blocks,
resting for 1 minute between blocks, then continue through the list.
1. Easy-Pace Row: 10 Minutes
2. Shoulder Dislocate: 3 Sets, 10 Reps
3A. Dumbbell Push Press: 30 Seconds (3 Blocks, 2 Rounds Each)
3B. Dumbbell Overhead Hold: 30 Seconds
(3 Blocks, 2 Rounds Each)
4. Push up: 3 Sets, 10 Reps
5. Pullup: 5 Sets, 5 Reps
Time: 20 Minutes
Max Test 1:
Barbell Bench Press
Time: 20 minutes
Finisher:
Go all out for 1 minute on a rower, fan bike, or running.
1. Row, Fan Bike, or Run: 1 Minute
Time: 1 Minute
Tuesday:
Warmup 7:
Start with a general warmup. Then, move on to the dumbbell exercises. Do 6 reps of
exercise 2A, 6 reps of exercise 2B, 6 reps of exercise 2C, and so on, all the way down to
exercise 2G. That’s 1 set. Do a total of 3 sets of the “2” exercises.
1. Easy-Pace Row, Run, Bike: 10 Minutes
2A. Dumbbell Biceps Curl: 6 Reps
2B. Dumbbell Bent Row: 6 Reps
2C. Dumbbell Hang Clean: 6 Reps
2D. Dumbbell Front Squat Push Press: 6 Reps
2E. Dumbbell Overhead Squat: 6 Reps
2F. Push up: 6 Reps
2G. Dumbbell Overhead Press: 6 Reps
Time: 15 to 20 Minutes
Challenge:
Set a rowing machine’s computer for 2,000 meters. Row the distance as fast as you can. If
you don’t want to quit at the halfway point, you’re not going hard enough. Pro tip: Set the
rower’s damper (the dial on its fan) somewhere between 4 and 8.
1. Row: 2,000 Meters
Goal Time: 7 Minutes or Less
Time: 6 to 8 Minutes
Finisher:
At the top of each minute, do 5 push ups, 5 dips, and 5 pullups. Continue the pattern for 10
minutes.
1. Push up: 5 Reps
2. Dip: 5 Reps
3. Pullup: 5 Reps
Time: 10 Minutes
Wednesday:
Warmup1:
Start with an easy general warmup. Then, do all the sets and reps of the exercises in the
order shown. Rest for 10 to 20 seconds between sets, or as needed.
1. Easy-Pace Row, Run, Bike: 10 Minutes
2. Wall Squat: 3 Sets, 5 Reps
3. Air Squat: 3 Sets, 20 Reps
4. Goblet Squat: 3 Sets, 5 Reps
5. Body-Weight Lunge: 3 Sets, 20 Meters
6. Dumbbell Overhead Lunge: 3 Sets, 20 Meters (10-Pound Dumbbells)
7. Jump Squat: 5 Sets, 5 Reps
Time: 20 Minutes
Max Test 5: or Challenge:
1. Barbell Back Squat
Finisher 3:
Ride a fan bike for 10 minutes, trying to burn as many calories as possible. Your goal: 300. If
you don’t have a fan bike, aim for 3,000 meters in 10 minutes on a rower.
1. Fan Bike (300 Calories) or Rower (3,000 Meters)
Time: 10 Minutes
Thursday:
Warmup 7:
Start with a general warmup. Then, move on to the dumbbell exercises. Do 6 reps of
exercise 2A, 6 reps of exercise 2B, 6 reps of exercise 2C, and so on, all the way down to
exercise 2G. That’s 1 set. Do a total of 3 sets of the “2” exercises.
1. Easy-Pace Row, Run, Bike: 10 Minutes
2A. Dumbbell Biceps Curl: 6 Reps
2B. Dumbbell Bent Row: 6 Reps
2C. Dumbbell Hang Clean: 6 Reps
2D. Dumbbell Front Squat Push Press: 6 Reps
2E. Dumbbell Overhead Squat: 6 Reps
2F. Push up: 6 Reps
2G. Dumbbell Overhead Press: 6 Reps Time: 15 to 20 Minutes
Challenge 17:
Pick either the barbell back squat or bench press, then load the bar with a weight you can do
10 reps of. If you want to try the standard I use at The Church of Bobby Maximus, the bar
should weigh 225 pounds. Set a timer for 30 minutes. Do as many reps as you can until the
timer goes off.
1. Barbell Bench Press
Goal Reps: 200 or More
Time: 30 Minutes
Finisher 1:
Set a rower’s computer to 500 meters. Row, trying to complete the distance as quickly as
possible.
1. Row: 500 Meters Goal Time: 1:30
Friday:
Warmup 1:
Start with an easy general warmup. Then, do all the sets and reps of the exercises in the
order shown. Rest for 10 to 20 seconds between sets, or as needed.
1. Easy-Pace Row, Run, Bike, Stair-Climb: 10 Minutes
2. Wall Squat: 3 Sets, 5 Reps
3. Air Squat: 3 Sets, 20 Reps
4. Goblet Squat: 3 Sets, 5 Reps
5. Body-Weight Lunge: 3 Sets, 20 Meters
6. Dumbbell Overhead Lunge: 3 Sets, 20 Meters (10-Pound Dumbbells)
7. Jump Squat: 5 Sets, 5 Reps
Time: 20 Minutes
Challenge 10:
Load a barbell so it weighs 225 pounds. If you can’t deadlift that much, it’s okay to go lighter
and work up to 225 pounds over time. Spot up to the bar and deadlift it as many times as
you possibly can in a row. Use good form. If you feel your form slipping, ditch the bar instead
of grinding out ugly reps, which can set you up for injury.
1. Barbell Deadlift
Goal Reps: 25 or More
Time: 3 Minutes
Finisher 6:
Do 1 pullup. Rest for 5 to 10 seconds. Do 2 pullups. Rest for 5 to 10 seconds. Do 3 pullups,
then 4, and so on, until you reach 6 reps. That’s one ladder. Do 5 total for 105 reps.
1. Pullups: 1, 2, 3, 4, 5, 6 Reps
2. Ladders: 5 Time:
10 Minutes
Saturday: Rest or Recovery (Cardiovascular)
Sunday: Rest or Recovery (Cardiovascular)