FUNCTIONAL
BODY
COMPOSITION
M A L E
2.0
E D I T I O N
Introduction
Welcome to Functional Body Composition 2.0. I’m excited to have you embark on this journey with
us. If you haven’t hit FBC 1.0 yet then I do encourage you to press pause and go open that program
up and get to work. This 2.0 program is designed to be a continuation of what was started in the 1.0
program. Building the foundation to handle the time under tension required to be successful here in
the 2.0 version is key. Furthermore, there is a tremendous amount of important base building
muscle endurance work that will make this a more effective program in the long run for you when
you get back to it.
But for those of you that recently wrapped 1.0, it is time to dig into what makes this program unique.
First off we have a new upper and lower body training split. This is a change from 1.0 in that during
the first volume there were mixed upper and lower body days in the beginning of the week. Some
feedback from advanced male trainees was that this really crushed them early on in the week. It
highlights what some key differences are with male athletes and female athletes. With higher
neuromuscular efficiency on average, men can really dig into those lower body sets that do a lot of
damage to the tissue and CNS. So in this 2.0 version you will see only three big lower body days that
are spread out by several days in between to allow for optimal rest and recovery. Remember that
these days are hugely impactful when it comes to getting hormonal responses, and the impacts can
last for days due to tissue healing times.
There are three days that are focused on upper body in this training split. We are using these to get
a much more well rounded upper body physique, and with enough isolation exercises we won’t
overload the joints of the upper body with too many compound lifts.
You will also note that each training day there are multiple supersets you are completing. The first of
the two supersets is designed to have slightly shorter time under tension for the repetitions than the
second. These shorter rep ranges and lower time under tension sets are in place to load more
aggressively. For the second superset on each day, mind the loading to ensure you can hit the full
rep range with QUALITY range of motion at the desired tempo. Essentially, start heavy and then
lighten up as you go in the workout.
I wish you all the best of luck with this program and if you dedicate for these next 8 weeks and pay
attention to your nourishment, you can almost guarantee change to take place!
Warmly,
Marcus
Got Questions?
Check out the Revival Strength Knowledge Base for answers to the questions we see most
commonly, including abbreviations, substitutions, and more, or join the Functional Bodybuilding
Facebook Group to chat with your fellow athletes. Hover over a movement name (in most pdf
viewers) to link to the demonstration on YouTube, or you can find our movement library on the
Functional Bodybuilding channel (https://youtube.com/functionalbodybuilding). Enjoy!
U P P E R H O R I Z O N TA L
DAY
WEEK ONE
1
WARMUP
2-3 Sets:
20m Quadruped Crawl
*Every 5m stop and perform 10
Alternating Quadruped Shoulder Taps
15sec Chin Over Bar Isometric Hold
10 Scapular Pull Ups
15sec Bench Dip Stretch
10 Bench Dips
SUPERSET 1
TEMPO
2
eccentric (down)
1
isometric (hold)
X
concentric (X = explode up)
1
isometric or pause
SUPERSET 2
Low Time Under Tension - 3 Sets:
High Time Under Tension - 3 Sets
A1) Wide Grip Bench Press: 3011;
4-6reps; rest 75sec
B1) KB Bench Press: 21X0;
12-14 reps; rest 75sec
A2) RNT Chainsaw Row: 21X1;
4-6/arm; rest 75sec and back to 1
B2) Body Row: 2020;
10-12 reps; rest 75sec and back to 1
FATIGUED STRICT PULLING
ISOMETRIC CORE FINISHER
C) For Time:
Row 40 Calorie Buy In
-then1-2-3-4-5
Turkish Get Up R 70lbs
2-4-6-8-10
Strict Chest to Bar Pull Up
1-2-3-4-5
Turkish Get Up L 70lbs
2-4-6-8-10
Strict Knees to Bar
D) 2-3 Sets:
20sec DB Side Plank R
20sec DB Side Plank L
rest 20sec
20sec Star Plank R
20sec Star Plank L
rest as needed
Need a demo? The name of each movement is linked to the demo on our
Functional Bodybuilding YouTube channel in most pdf viewers.
DAY
WEEK ONE
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - prep work:
8 KB Cross Body RDL - Right leg (35lbs)
6 KB Cossack Squat - Right leg (35lbs)
4 KB Muscle Snatch from Floor - Right arm (35lbs)
8 KB Cross Body RDL - Left leg (35lbs)
6 KB Cossack Squat - Left leg (35lbs)
4 KB Muscle Snatch from Floor - Left arm (35lbs)
rest as needed between sets
SUPERSET 1
GIANT SET 2
Low Time Under Tension - 3 Sets:
High Time Under Tension - 3 Sets:
A1) Hip Thrust: 21X2:
4-6 reps; rest 75sec
B1) Deadlift Off Blocks Above Knee: 21X1;
10-12 reps; rest 75sec
A2) Dual KB Front Rack Box Step Down:
20X0; 4-6/leg; rest 75sec and back to 1
B2) DB Suitcase Curtsy Drop Lunge: 30X0;
6-8/leg; rest 75sec
B3) Theraband Clamshell Side Plank
Thrust:10X1; 12-14/side; rest 75sec and back
to 1
LOWER BODY POWER COUPLETS
C) Every 90sec x 3-4 Sets:
10sec Assault Bike @ 100%
6-8 Dual Russian KBS
rest 2-3mins
Every 90sec x 3-4 Sets:
10sec Row @ 100%
10-12 Alternating Box Jump Lunges
WEEK ONE
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please
choose an effort level that is easy for you to
replicate without fatigue building up. Generate
blood flow to accelerate the healing process and
recovery from Monday and Tuesday. If you prefer
to take a complete rest day, please do that.
30mins Continuous Movement:
1min Bike
1min Quadruped Crawl (alternating between
forward, backwards, and lateral crawling)
1min Row
1min Side Plank Switches
1min Run
1min Crab Walk (alternating between hips low,
hips high, and legs extended)
๏ COACHING TIP
Blood flow is one of the best tools we have to heal and recover. These sessions need to be
thought of as a chance to recover for more intensive lifting to come. These will not elevate
your aerobic fitness as much as help you get ready for the next session.
UPPER VERTICAL
DAY
WEEK ONE
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Single Arm KB Overhead Carry R
20m Single Arm KB Overhead Carry L
10 Single Arm Ring Row R 10X1
10 Single Arm Ring Row L 10X1
5 Theraband In and Out Push Ups/side
SUPERSET 1
SUPERSET 2
Low Time Under Tension - 3 Sets:
High Time Under Tension - 3 Sets:
A1) Push Press: 41X1; 4-6 reps; rest 75sec
B1) Seated Alternating KB Press Bottom
Up: 20X1; 12-16 reps; rest 75sec
A2) Lean Away Pull Up On Bar: 41X1; 4-6
reps; rest 75sec and back to 1
ADVANCED GYMNASTICS PUSH PULL PUMP
C) 3 Sets:
50 Double Unders
2 Rope Climbs
3 Burpee Strict Pull Ups
4 Strict Pull Up
5 Strict Bar Dips
rest walk 90sec between sets
*Scale: 1 Rope Climb = 2 L-Sit Strict Pull Ups
BACK & BIS FINISHER
D) 2-3 Sets:
12 Hollow Body Pull Over
12 Banded Face Pulls
12 Dual DB Curl
*Rest as needed between exercises
B2) KB Alternating Gorilla Row Bottom Up;
20X0; 12-16 reps; rest 75sec and back to 1
DAY
WEEK ONE
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
10 Lateral Band Walk R
10 Lateral Band Walk L
10 Skater Band Walk Forward
10 Skater Band Walk Backward
30sec Theraband Half Squat Pulses
SUPERSET 1
GIANT SET 2
Low Time Under Tension - 3 Sets:
High Time Under Tension - 3 Sets:
A1) Cyclist Front Squat: 2020;
4-6 reps; rest 75sec
B1) Back Rack Curtsy Squat: 20X0;
8-10/leg; rest 75sec
A2) Romanian Deadlift: 2020;
4-6 reps; rest 75sec and back to 1
B2) KB Rack Low Switch Goblet Cossack
Squat: 2121; 10-12 reps; rest 75sec
B3) Alternating Lunge Box Jumps; 10X0;
24-30 reps; rest 75sec and back to 1
MIRRORED FATIGUED ABDOMINALS
C) 21-15-9
Row Cals
Toes to Rings
rest 3mins
9-15-21
Tuck Up to V Up Complexes
Row Cals
๏ COACHING TIP
Breathing and abdominal movements
together are a killer combo. The Fatigued Ab
workouts bring together heavy breathing and
hard core contractions. With this combination,
the inner muscles of the mid section have to
work harder getting better recruitment out of
the abs altogether.
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
DAY
WEEK ONE
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20ft Theraband Lateral Crawl R
20ft Theraband Lateral Crawl L
20ft Theraband Quadruped Crawl Forward
20ft Theraband Quadruped Crawl Backward
10 Tall Kneeling Theraband Pull Aparts Supinated
10 Tall kneeling Theraband Pull Aparts Pronated
GIANT SET 1
High Time Under Tension - 3 Sets:
A1) Alternating KB Incline Bench Press Top
Down: 30X0; 10 reps 5/arm; rest 75sec
A2) Banded Pendlay Row: 20X1;
8-10 reps; rest 75sec
A3) KB Banded Pull Over: 30X0;
12-14 reps; rest 75sec and back to 1
INTERVAL WEIGHT/GYMNASTICS 2
C) 3 sets:
30 sec Row @ 80%
-into8 Yoga Push Ups
10 Toes to Bar
12 Alternating KB Push Press 53lbs/hand (6/
arm)
-into30 sec Row @ 90%
rest 90sec
INTERVAL WEIGHT/GYMNASTICS 1
B) 3 sets:
30sec Assault Bike @ 80%
-into8 Strict Pull Ups
10 Hand Release T Push ups
12 Alternating KB Gorilla Rows 6/arm
-into30sec AB @ 90%
rest 90sec
U P P E R H O R I Z O N TA L
DAY
WEEK TWO
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Quadruped Crawl
*Every 5m stop and perform 10 Alternating Quadruped Shoulder Taps
15sec Chin Over Bar Isometric Hold
10 Scapular Pull Ups
15sec Bench Dip Stretch
10 Bench Dips
SUPERSET 1
SUPERSET 2
A1) Decline Close Grip Bench Press: 2111;
4-6 reps; rest 75sec x 3 sets
B1) Strict Bar Dips (face in): 21X0;
12-14 reps; rest 75sec x 3 sets
A2) Mixed Grip Wtd Pull Up: 21X1;
3.3 (6 total reps - switch grip halfway
through); rest 75sec x 3 sets
B2) Alternating DB Prone Row Bottom
Up: 20X1; 12-16 reps; rest 75sec x 3 sets
(6-8/arm)
FATIGUED STRICT PUSH
DYNAMIC CORE FINISHER
C) For Time:
40 Calorie Row Buy In
-then10-8-6-4-2
Strict Handstand Push Ups
*50m Right Arm KB Cross Body Carry after
sHSPU before Ring Push Up
D) 2-3 Sets:
15 Side Plank Hip Taps R
15 Side Plank Hip Taps L
rest 20sec
30 Alternating Army Plank Crawlers
rest as needed
15-12-9-6-3
Feet Elevated Ring Push Up
*50m Left Arm KB Cross Body Carry after
Ring Push Up before sHSPU
* After the row, complete 10 HSPU, 1 KB
Carry R, 15 Ring Push Ups, 1 KB Carry L, then
back to the HSPU for 8 reps and so on
๏ COACHING TIP
In these early weeks of the program, before
the supersets have progressed and
intensified, you will have a little more energy
to give in the conditioning workouts and
finishers. Use this time to push yourself
there. In the later weeks the supersets will
get brutally tough.
DAY
WEEK TWO
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - prep work:
8 KB Cross Body RDL - right leg (35lbs)
6 KB Cossack Squat - right leg(35lbs)
4 KB Muscle Snatch from Floor - right arm (35lbs)
8 KB Cross Body RDL - left leg (35lbs)
6 KB Cossack Squat - left leg (35lbs)
4 KB Muscle Snatch from Floor - left arm (35lbs)
rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Frog Stance Deadlift: 21X2;
4-6 reps; rest 75sec x 3 sets
B1) Hand Supported Single Leg DB RDL:
20X0; 8-10/leg; rest 75sec x 3 sets
A2) Goblet Cossack Squat: 20X0;
4-6/leg; rest 75sec x 3 sets
B2) Banded Hip Thrust: 20X0; 20 reps w/
15sec Isometric at the top of the last rep;
rest 75sec x 3 sets
*Start on weaker leg
B3) Banded Russian KB Swings: 18-24 reps;
rest 75sec x 3 sets
LOWER BODY POWER TRIPLETS
C) Every 2mins x 3-4 sets:
5 Hang Power Cleans
5 Broad Jumps
10 sec AB @ 100%
rest 2-3mins
Every 2mins x 3-4 Sets
3 Devils Press 35lbs/hand
6 DB Jump Lunges 35lbs/hand
10 sec Row @ 100%
WEEK TWO
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY Please choose an effort level that is easy
for you to replicate without fatigue
building up. Generate blood flow to
accelerate the healing process and
recovery from Monday and Tuesday. If you
prefer to take a complete rest day, please
do that.
A) 10 Sets:
30sec Row
30sec Walk
B) EMOM x 10
1st - 15m Quadruped Crawl
2nd -15m Crab Walk
C) 10 Sets:
30sec Bike
30sec Walk
D) EMOM x 10:
1st - 15m Duck Walk
2nd - 15m Ostrich Walk
*Keep the effort very sustainable on all the cardio pieces. You should not be in any
rush. Just breathe, sweat, and focus on the core and skill work between.
UPPER VERTICAL
DAY
WEEK TWO
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Single Arm KB Overhead Carry R
20m Single Arm KB Overhead Carry L
10 Single Arm Ring Row R: 10X1
10 Single Arm Ring Row L: 10X1
5 Theraband In and Out Push Ups/side
SUPERSET 1
SUPERSET 2
A1) 1-1/4 Barbell Z Press: 2111; 4-6 reps;
rest 75sec x 3 sets
B1) Half Kneeling Single Arm Landmine Press:
30X0; 8-10/arm; rest 75sec x 3 sets
A2) Barbell Bent Over Row: 31X1; 4-6 reps;
rest 75sec x 3 sets
B2) Single Arm DB Preacher Curl: 30X0; 8-10/
arm; Rest 75sec x 3 sets
ADVANCED GYMNASTICS
TRIS + SHOULDER FINISHER
C) Couplet of Couplets - For Time:
100 Double Unders
-then3-4-5-6-7
L Pull Up
Strict HSPU
-then100 Double Unders
-then3-3-2-2-1
Wall Walks
Rope Climbs
D) 2-3 Sets:
16 Alternating Tall Kneeling Hip To Halo
16 Tall Kneeling Overhead Tricep Extensions
16 KB Diamond Push Ups
Scale: Strict HSPU = Kipping HSPU = 2 Pike
Strict HSPU
*Rest as needed between exercises
๏ COACHING TIP
1-1/4 Range of Motion is a useful tool to
increase the range of motion of an exercise to
put the muscle under more tension. There is
no exact 1/4 spot in the range of motion to try
and hit. Just be consistent and aim to stay
under control of the weight throughout the
reps. No bouncing the bar around.
DAY
WEEK TWO
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
10 Lateral Band Walk R
10 Lateral Band Walk L
10 Skater Band Walk Forward
10 Skater Band Walk Backward
30sec Theraband Half Squat Pulses
SUPERSET 1
GIANT SET 2
A1) Box Squat: 21X1;
4-6 reps; rest 75sec x 3 sets
B1) Dual KB Rack Rear Foot Elevated Split
Squat: 30X1; 6-8/leg; rest 75sec x 3 sets
A2) Deficit Sumo Stance RDL: 2020;
4-6 reps; rest 75sec x 3 sets
B2) Foot Elevated Single Leg Glute Bridge:
20X0; 10-12/leg + 10sec Isometric hold at
top of last rep; rest 75sec x 3 sets
B3) KB Sumo Squat Jump: 30X0;
10-12 reps; rest 75sec x 3 sets
*Jump aggressively and then control back
to the bottom of the squat
LOWER BODY + CORE ISOMETRIC GRIND
C) 4 Rounds:
10 Cal Row
15sec Tuck L-Sit on Rings
20m KB Farmers Carry 70lbs/hand
rest 3mins
4 Rounds
10 Cal Bike
20m KB Rack Carry 70lbs/hand
30sec Ring Plank
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
DAY
WEEK TWO
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20ft Theraband Lateral Crawl R
20ft Theraband Lateral Crawl L
20ft Theraband Quadruped Crawl
20ft Theraband Reverse Quadruped Crawl
10 Tall Kneeling Theraband Pull Aparts Supinated
10 Tall Kneeling Theraband Pull Aparts Pronated
GIANT SET 1
AEROBIC BODYBUILDING PUSH
A1) Alternating Single Arm Bias
Pronated Pull Up: 30X0 x 10 reps 5/arm;
rest 75sec x 3 sets
B) 16min Clock:
Row Continuously @ moderate pace
A2) Barbell Floor Press: 2020; 8-10reps;
rest 75sec x 3 sets
A3) Incline Crush Grip DB Chest Press:
20X0; 12-14 reps; rest 75sec x 3 sets
*At the 4, 8,12, and 16min mark get off the
rower and complete:
10 Tricep Parallette Push Ups
10 KB Crush Grip Press
10 Bench Dips
AEROBIC BODYBUILDING PULL
C) 16min Clock:
Bike Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the
bike and complete:
10 Supinated Body Row
10 KB Horn Bicep Curls
10 Banded Face Pulls
๏ COACHING TIP
Aerobic Bodybuilding days that combine
steady state cardio and isolation exercises
are a terrific way to get some quality
breathing and isolation work combined. The
cumulative impact of doing them together
is that you get a much better local muscle
pump and therefore metabolic stress on the
muscles.
U P P E R H O R I Z O N TA L
DAY
WEEK THREE
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Bear Crawl
*Every 5m stop and perform 10 Alternating Downward Dog Shoulder Taps
20sec Ring Row Isometric Hold
10 Scapular Ring Rows
20sec Dip Support
5 Bar Dip Negatives (3-5sec down, jump back to top)
SUPERSET 1
SUPERSET 2
A1) Wide Grip Bench Press: 3011; 4-6 reps;
rest 60sec x 3 sets
B1) Single Arm KB Bench Press: 21X0;
6-8/arm; rest 60sec x 3 sets
A2) RNT Chainsaw Row: 21X1; 4-6/arm;
rest 60sec x 3 sets
B2) Incline Bench KB Prone Row: 2011;
10-12 reps; rest 60sec x 3 sets
FATIGUED STRICT PULLING
ISOMETRIC CORE FINISHER
C) For Time:
40 Calorie Row Buy In
-then1-2-3-4-5
Wall Walks
5-4-3-2-1
Strict L Pull Up
1-2-3-4-5
KB Windmill R 53lbs
KB Windmill L 53lbs
10-8-6-4-2
Strict Knees to Bar
D) 2-3 Sets:
20sec Adduction Bias Side Plank R
20sec Adduction Bias Side Plank L
rest 20sec
20sec Clamshell Side Plank R
20sec Clamshell Side Plank L
rest as needed
DAY
WEEK THREE
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - Prep Work:
10 Dual KB Sumo Deadlift
8 Dual Russian KBS
6 Dual KB Clean
4 KB Half Snatch
*Start light and build in load as you go
rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Hip Thrust: 21X2; 4-6 reps; rest 60sec x 3
sets
B1) Deadlift Off Blocks Below Knee: 21X1;
10-12 reps; rest 60sec x 3 sets
A2) Dual KB Front Rack Box Step Down: 20X0;
4-6/leg; rest 60sec x 3 sets
B2) DB Suitcase Drop Lunge: 30X0; 6-8/leg;
rest 60sec x 3 sets
B3) Monster Walks: 20 steps forward/20
steps backward; rest 60sec x 3 sets
LOWER BODY POWER COUPLETS
C) Every 90sec x 3-4 Sets:
12sec AB @ 100%
8 Hang Clean High Pulls
rest 2-3mins
Every 90sec x 3-4 Sets:
12sec Row @ 100%
12 DB Jump Lunges 10lbs/hand
๏ COACHING TIP
if you are struggling with some of the KB PreFatigue Pump skills today, don’t sweat it. These
are meant to be challenging and keep your
brain engaged. Having these skills mastered is
not essential to the success of today.
WEEK THREE
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please
choose an effort level that is easy for you to
replicate without fatigue building up. Generate
blood flow to accelerate the healing process and
recovery from Monday and Tuesday. If you prefer to
take a complete rest day, please do that.
35mins Continuous Movement at Moderate Pace:
1km Bike
6 Alternating Turkish Get Ups 20lbs
500m Row
20sec Handstand Hold Against Wall
400m Run
40sec Ring Plank
UPPER VERTICAL
DAY
WEEK THRE
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
30sec Dual KB Bottoms Up 90/90 Carry
10 Ring Face Pull (2sec pause at top of
each rep)
20 Elbow to Tall Plank (10 w/ each side)
SUPERSET 1
SUPERSET 2
A1) Push Press: 41X1: 4-6 reps; rest 60sec
x 3 sets
B1) Seated Alternating KB Press Top Down:
20X1; 12-16 reps; rest 60sec x 3 sets
A2) Lean Away Pull Up On Bar: 41X1; 4-6
reps; rest 60sec x 3 sets
B2) KB Alternating Gorilla Row Top Down:
20X0; 12-16 reps; rest 60sec x 3 sets
ADVANCED GYMNASTICS PUSH PULL PUMP
C) 3 Sets:
6 Cal Row
2 Burpee Bar Muscle Ups
3 Strict C2B Pull Ups
4 Strict HSPU
5 Hand Release Burpee over Rower
6 Cal Row
rest walk 90sec between sets
*Scale: 1 Burpee Bar MU = 2 Burpee Pull Ups
BACK + BIS FINISHER
D) 2-3 Sets:
12 Dual DB Bent Over Reverse Fly
12 Dual DB Upright Row
12 Alternating Top Down DB Curls
*Rest as needed between exercises
DAY
L O W E R - S Q U AT D O M I N A N T
WEEK THREE
WARMUP - PRE-FATIGUE PUMP
4
2-3 Sets
10 Theraband Clamshell Side Planks R
10 Theraband Clamshell Side Planks L
10 Monster Band Walks Forward
10 Monster Band Walks Backward
20sec Split Stance Isometric with Pulse R
20sec Split Stance Isometric with Pulse L
SUPERSET 1
GIANT SET 2
A1) Cyclist Front Squat: 2020; 4-6 reps; rest
60sec x 3 sets
B1) Back Rack Cossack Squat: 20X0; 8-10/
leg; rest 60sec x 3 sets
A2) Romanian Deadlift: 2020; 4-6 reps; rest
60sec x 3 sets
*Perform all reps on one leg before
switching to the other
B2) KB Rack Walking Lunge: 30X0; 12-14
Steps; rest 60sec x 3 sets
B3) Rear Foot Elevated Split Jumps: 10X0;
12/leg; rest 60sec x 3 sets
MIRRORED FATIGUED ABDOMINALS
C) 2-4-6-8-10-12-14
Bike Cals
Anchored Sit Ups
rest 2mins
14-12-10-8-6-4-2
Toes to Rings
Bike Cals
๏ COACHING TIP
When performing your GIANT sets on lower
body days, it is important that you don’t
overload early with the weights. Be
conservative on the weight selection since
the repetition volume is high and you are
going to get a pretty healthy dose of local
muscle damage from the high time under
tension.
DAY
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
WEEK THREE
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
5 Theraband In and Out Push Ups
30sec Extended Wall Plank
10 Ring Face Pulls (1sec hold at top of each rep)
GIANT SET 1
INTERVAL WEIGHT/GYMNASTICS 1
A1) Alternating KB Incline Bench Press
Bottom Up: 30X0;10 reps 5/arm; rest 60sec x
3 sets
B) 3 sets:
45 Double Unders
-into8 Dual KB Gorilla Rows
10 KB Deficit Push Ups
12 Ring Rows (feet elevated)
-into30sec sec Row @ 80%
30sec sec Row @ 90%
-rest 90sec-
A2) Supinated Grip Bent Over Row: 20X1;
8-10 reps; rest 60sec x 3 sets
A3) Straight Arm Banded Lat Pull Down:
30X0;12-14 reps; rest 60sec x 3 sets
INTERVAL WEIGHT/GYMNASTICS 2
C) 3 sets:
30m Quadruped Crawl
-into6 Renegade Rows 50lbs
8 Barbell Push Press (135lbs)
10 Dips
-into30 sec Bike @ 80%
30 sec Bike @ 90%
-rest 90sec-
DAY
U P P E R H O R I Z O N TA L
WEEK FOUR
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
Bear Crawl 20ms
*Every 5m stop and perform 10 Alternating Downward Dog Shoulder Taps
20sec Ring Row Isometric Hold
10 Scapular Ring Rows
20sec Dip Support
5 Bar Dip Negatives (3-5sec down, jump back to top)
SUPERSET 1
SUPERSET 2
A1) Decline Close Grip Bench Press: 2111;
4-6 reps; rest 60sec x 3 sets
B1) Strict Bar Dips (face out): 21X0; 12-14
reps; rest 60sec x 3 sets
A2) Mixed Grip Wtd Pull Up: 21X1;
3.3 (6 total reps switch grip half way
through); rest 60sec x 3 sets
B2) Alternating DB Prone Row Top Down:
20X1; 12-16 reps; rest 60sec x 3 sets (6-8/
arm)
FATIGUED STRICT PUSH
DYNAMIC CORE FINISHER
C) For Time:
500m Row
-then10-8-6-4-2
KB Z Press 35lbs/hand
*20sec L Hang After Every Set
-then10-8-6-4-2
Strict Bar Dips (1sec pause at bottom of
every rep)
*50m Farmers Carry After Every Set 70lbs/
hand
D) 2-3 Sets:
15 Oblique Side Bends R
15 Oblique Side Bends L
rest 20sec
15 Ring Body Saw
rest as needed
๏ COACHING TIP
Dynamic Core Finishers are a chance to get in focused and isolated core contractions. The range of
motion isn’t big but there is a chance here to really focus on getting deep abdominal contractions.
Experiment with your breathing and try contracting on the exhale for every rep. Really work on
pushing out air forcefully.
DAY
LOWER - HINGE DOMINANT
WEEK FOUR
WARMUP - PRE-FATIGUE PUMP
2
2-3 sets - Prep Work:
10 Dual KB Sumo Deadlift
8 Dual Russian KBS
6 Dual KB Clean
4 KB Half Snatch
*Start light and build in load as you go
rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Frog Stance Deadlift: 21X2; 4-6 reps;
rest 60sec x 3 sets
B1) Romanian Deadlift: 2020; 10-12 reps;
rest 60sec x 3 sets
A2) Goblet Cossack Squat: 20X0; 4-6/leg;
rest 60sec x 3 sets
B2) Theraband Single Leg Hip Thrust: 20X0;
10/leg reps w/ 10sec Isometric at the top of
the last rep on each; rest 60sec x 3 sets
*Start on weaker leg
B3) Split Stance Russian Swings: 10-12/leg;
rest 60sec x 3 sets
LOWER BODY POWER TRIPLETS
C) Every 2mins x 3-4 Sets:
4 Burpee Broad Jumps
8 Russian Swings 70lbs
12 sec AB @ 100%
rest 2-3mins
Every 2mins x 3-4 Sets:
4 KB Sumo Jump Squats 70lbs
8 Switch Lunges
12 sec Row @ 100%
WEEK FOUR
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please
choose an effort level that is easy for you to
replicate without fatigue building up. Generate
blood flow to accelerate the healing process and
recovery from Monday and Tuesday. If you
prefer to take a complete rest day, please do
that.
A) 10 Sets:
35sec Row
25sec Walk
B) EMOM x 10:
1st - 8 Yoga Push Ups
2nd - 30sec Reverse Plank Bridge
C) 10 Sets:
35sec Bike
25sec Walk
D) EMOM x 10:
1st - 10 Lateral Box Step Overs
2nd - 8 Single Leg Bodyweight Hip Thrust/side
๏ COACHING TIP
What effort should you row at? Choose a pace that you can sustain on every single set
for the entire 20 sets you have of this today. When you complete these sessions you
should feel refreshed not spent. So dial things back and save your energy for big lifting
days to come.
UPPER VERTICAL
DAY
WEEK FOUR
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
30sec Dual KB Bottoms Up 90/90 Carry
10 Ring Face Pull (2sec pause at top of each rep)
20 Elbow to Tall Plank (10/side)
SUPERSET 1
SUPERSET 2
A1) 1-1/4 Barbell Z Press: 2111; 4-6 reps;
rest 60sec x 3 sets
B1) Tall Kneeling Single Arm Landmine Press:
30X0; 8-10/arm; rest 60sec x 3 sets
A2) Barbell Bent Over Row: 31X1; 4-6 reps;
rest 60sec x 3 sets
B2) Alternating Seated Zottman Curls: 30X0;
16-20 reps; rest 60sec x 3 sets
ADVANCED GYMNASTICS
C) Couplet of Couplets
For Time:
500m Bike
then
5-4-3-2-1
Strict Muscle Ups
Strict Ring Dip (at top of MU)
then
500m Bike
then
2-2-2-1-1
Legless Rope Climbs
*10m HS Walk
Scale: 10m HS Walk = 2 Wall Walks
Scale: 1Legless Rope Climb = 1 Rope Climb =
2 L Sit Strict Pull Ups
TRIS + SHOULDERS FINISHER
D) 2-3 Sets:
12 KB Horn Grip Shoulder Front Raise: 20X0
12 KB Crush Grip Floor Press: 2020
12 Single Arm Banded Tricep Push Down/arm
*Rest as needed between exercises
๏ COACHING TIP
Advanced gymnastics can intimidate many
athletes. Don’t worry if your skills aren’t
ready for these movements just yet. The
provided scaling options are here to give
you a way to navigate the workout and still
get the desired stimulus to see results.
DAY
WEEK FOUR
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
10 Theraband Clamshell Side Planks R
10 Theraband Clamshell Side Planks L
10 Monster Band Walks Forward
10 Monster Band Walks Backward
20sec Split Stance Isometric with Pulse R
20sec Split Stance Isometric with Pulse L
SUPERSET 1
GIANT SET 2
A1) Box Squat: 21X1; 4-6 reps; rest 60sec x
3 sets
B1) Front Rack Front Foot Elevated Split
Squat: 30X1; 6-8/leg; rest 60sec x 3 sets
A2) Deficit Sumo Stance RDL: 2020; 4-6
reps; rest 60sec x 3 sets
B2) Single Leg Hip Thrust: 20X0; 10-12/leg +
10sec Isometric hold at top of last rep; rest
60sec x 3 sets
B3) DB Suitcase Jump Squats: 30X0; 10-12
reps; rest 60sec x 3 sets
*Jump aggressively and then control back to
the bottom of the squat
LOWER BODY + CORE ISOMETRIC GRIND
D) 4 Rounds:
25sec Tuck L-Hang
20m Single Arm KB Farmers Carry/arm 70lbs
150m Row (damper 10)
rest 3mins
4 Rounds:
150m Row (damper 10)
20sec Single Arm Ring Plank/arm
25m Dual KB Overhead Carry 70lbs
Choose moderate weights for the DBs today
DAY
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
WEEK FOUR
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
5 Theraband In and Out Push Ups
30sec Extended Wall Plank
10 Ring Face Pulls (1sec hold at top of each rep)
GIANT SET 1
A1) Supinated Single Arm Bias Pull Up: 30X1;
5/arm; rest 60sec x 3 sets
*Complete all reps on weaker arm first, then
all reps on stronger arm second
A2) Narrow Grip Incline Bench Press: 2020;
8-10 reps; rest 60sec x 3 sets
AEROBIC BODYBUILDING PUSH
B) 18min Clock:
Row Continuously @ moderate pace
*At the 3, 9, 15min mark get off the rower
and complete
30 Bench Dips
*At the 6, 12, 18min mark get off the rower
and complete
15 Hand Release T Push Ups
A3) Crush Grip DB Floor Press: 20X0; 12-14
reps; rest 60sec x 3 sets
AEROBIC BODYBUILDING PULL
C) 18min Clock:
Bike Continuously @ moderate pace
*at the 3, 9, and 15min mark get off the bike
and complete
15 Dual KB Curl to Press
*at the 6, 12, 18min mark get off the bike and
complete
20 Ring Face Pulls
๏ COACHING TIP
The aerobic bodybuilding sessions are
getting longer this week. Continue to focus
on a tempo that allows you to sustain
throughout.
U P P E R H O R I Z O N TA L
DAY
WEEK FIVE
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Crab Walk
*Every 5m stop and perform 4 Alternating Underswitch to Crab Reach
10sec Single Arm Ring Row Isometric Hold R
5 Single Arm Ring Rows R
10sec Single Arm Ring Row Isometric Hold L
5 Single Arm Ring Rows L
5 Offset Push Ups R
5 Offset Push Ups L
SUPERSET 1
SUPERSET 2
A1) Wide Grip Bench Press: 3011; 3-5 reps;
rest 60sec x 4 sets
B1) KB Bench Press: 21X0; 10-12 reps; rest
60sec x 4 sets
A2) RNT Chainsaw Row: 21X1; 3-5/arm;
rest 60sec x 4 sets
B2) Body Row: 3020; 8-10 reps; rest 60sec
x 4 sets
Wear lifting straps and wrap them around
bar
FATIGUED STRICT PULLING
C) For Time:
25 Cal Row
-then3 Rounds
4 Wall Walks (4 Shoulder Taps at top of each
rep)
8 Alternating Single Arm Bias Strict Pull Ups
-then25 Cal Row
-then3 Rounds
4 Alternating Turkish Get Ups 70lbs
10 Alternating Single Leg Strict Toes to Bar
ISOMETRIC CORE FINISHER
D) 2-3 Sets:
20sec Dual KB Hollow Rock
20sec Dual KB Hollow Flutter
20sec Dual KB Hollow Hold
rest as needed
๏ COACHING TIP
Using kettlebells for unilateral work is not
the same as dumbbell work. The way the KB
rests against the arms when you bench
makes the stimulus different than a
dumbbell. If you don’t have KBs that is fine
and you can sub out dumbbells, but don’t
neglect this unique difference.
DAY
WEEK FIVE
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - prep work
5 Rounds
2 Dual KB Sumo Deadlift
1 Single Arm KB Clean From Floor R
1 Single Arm KB Snatch R
1 Single Arm KB Clean From Floor L
1 Single Arm KB Snatch L
*Rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Hip Thrust: 21X2; 3-5 reps; rest 60sec x
4 sets
B1) Deadlift Off Blocks Above Knee: 21X1;
8-10 reps; rest 60sec x 4 sets
A2) Dual KB Front Rack Box Step Down:
20X0 (with straps); 3-5/leg; rest 60sec x 4
sets
B2) DB Suitcase Curtsy Drop Lunge: 30X0;
5-7/leg; rest 60sec x 4 sets
B3) Theraband Clamshell Side Plank Thrust:
10X1; 10-12/side; rest 60sec x 4 sets
LOWER BODY POWER COUPLETS
C) Every 45sec x 8 Sets:
Odd - 10 sec AB @ 100%
Even - 5 Dual Russian Swings + 5 Dual KB
Cleans 53lbs
rest 2-3mins
Every 45sec x 8 Sets:
Odd - 10 sec Row @ 100%
Even - 12 Goblet Switch Lunges 53lbs
WEEK FIVE
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please choose an effort level that is easy for
you to replicate without fatigue building up. Generate blood flow to accelerate the
healing process and recovery from Monday and Tuesday. If you prefer to take a
complete rest day, please do that.
12mins Continuous Movement:
1km Bike
20 Step Ups Low Box
20 Tall Plank Shoulder Taps
rest 3mins
12mins Continuous Movement:
500m Row
15 Glute Bridges
15sec Glute Bridge Isometric
rest 3mins
12mins Continuous Movement:
400m Run
Split Stance Half Squat Isometric 20sec R
Split Stance Half Squat Isometric 20sec L
๏ COACHING TIP
These sessions are starting to add a little amount of time to them and are showing up
in mixed formats with different combinations of movements. The goal is still the same
to get good blood flow and recovery out of these sessions. I encourage you to choose a
pace that feels sustainable for an entire hour if you were to keep going.
UPPER VERTICAL
DAY
WEEK FIVE
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
20m Single Arm KB Bottoms Up Overhead Carry R
20m Single Arm KB Bottoms Up Overhead Carry L
10 KB Halo R
10 KB Halo L
10 Crush Grip KB Bent Over Row
10 KB Diamond Push Ups
SUPERSET 1
A1) Push Press: 41X1; 3-5 reps; rest 60sec x
4 sets
A2) Lean Away Pull Up On Bar: 41X1; 3-5
reps; rest 60sec x 4 sets
SUPERSET 2
B1) Seated Alternating KB Press Bottom
Up: 20X1; 8-12/arm; rest 60sec x 4 sets
B2) KB Alternating Gorilla Row Bottom Up:
30X1; 8-12 reps; rest 60sec x 4 sets (4-6/
arm)
ADVANCED GYMNASTICS PUSH PULL PUMP
C) 2 Rounds for Time:
30 Double Unders
1 Rope Climbs
2 Hand Release Burpee
3 Burpee Strict Pull Ups
4 Hand Release Push Ups
5 Bar Dips
*Rest walk 3mins after you complete 2 full rounds and then repeat for a 2nd time
BACK AND BIS FINISHER
D) 2-3 Sets:
12 1-1/4 KB Horn Curls
6 KB Eccentric Curls/arm (5sec lowering)
12 KB Crush Grip Pallof Press: 2020
DAY
WEEK FIVE
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
20 Banded Sissy Squats
25 Frog Pumps
30sec Wall Sit w/ Banded Abductions
SUPERSET 1
GIANT SET 2
A1) Cyclist Front Squat: 2020; 3-5 reps; rest
60sec x 4 sets
B1) Back Rack Curtsy Squat: 20X0; 6-8/leg;
rest 60sec x 4 sets
A2) Romanian Deadlift: 2020; 3-5 reps; rest
60sec x 4 sets
B2) KB Rack Low Switch Goblet Cossack
Squat: 2121; 8-10 reps; rest 60sec x 4 sets
(5-6/leg)
B3) Alternating Lunge Box Jumps: 10X0;
18-24 reps; rest 60sec x 4 sets
EXTENDED FATIGUE ABDOMINALS
C) For Time:
21-15-9
Row Cals
9-15-21
Toes to Rings
21-15-9
Bike Cals
9-15-21
GHD Sit Ups
๏ COACHING TIP
This being the first week of doing 4 sets of
everything, if you are finding yourself
particularly sore from the added volume
this week that is totally normal. Make sure
you dial loads back as needed to keep
yourself going.
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
DAY
WEEK FIVE
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
5 Offset KB Push Up R
5 Offset KB Push Up L
15 Hollow Body KB Pull Over
20 KB Hip to Halo alternating 10/side
GIANT SET 1
A1) Alternating KB Incline Bench Press Top
Down: 30X0; 8reps (4/arm); rest 60sec x 4
sets
A2) Banded Pendlay Row: 20X1; 6-8 reps; rest
60sec x 4 sets
A3) KB Banded Pull Over: 30X0; 10-12 reps;
rest 60sec x 4 sets
INTERVAL WEIGHT/GYMNASTICS 2
C) 3 sets:
4 Strict C2B Pull Ups
6 Dual KB Push Press 53lbs
8 Toes to Bar
60sec Bike @ 85%
8 Toes to Bar
6 Dual KB Push Press 53lbs
4 Strict C2B Pull Ups
-rest 90sec-
INTERVAL WEIGHT/GYMNASTICS 1
B) 3 sets:
4 Strict HSPU
6 Dual KB Gorilla Rows 53lbs
8 Hand Release Burpees
60sec Row @ 85%
8 Hand Release Burpees
6 Dual KB Gorilla Rows 53lbs
4 Strict HSPU
-rest 90sec-
U P P E R H O R I Z O N TA L
DAY
WEEK SIX
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Crab Walk
*Every 5m stop and perform 4 Alternating Underswitch to Crab Reach
10sec Single Arm Ring Row Isometric Hold R
5 Single Arm Ring Rows R
10sec Single Arm Ring Row Isometric Hold L
5 Single Arm Ring Rows L
5 Offset Push Ups R
5 Offset Push Ups L
SUPERSET 1
SUPERSET 2
A1) Decline Close Grip Bench Press: 2111;
3-5 reps; rest 60sec x 4 sets
B1) Strict Bar Dips (face in): 21X0; 10-12
reps; rest 60sec x 4 sets
A2) Mixed Grip Wtd Pull Up: 21X1; 2.2 (4
total reps - switch grip half way through);
rest 60sec x 4 sets
B2) Alternating DB Prone Row Bottom Up:
20X1; 10-12 reps; rest 60sec x 4 sets (5-6/
arm)
FATIGUED STRICT PUSH
DYNAMIC CORE FINISHER
C) For Time:
1km Bike
-then3 Rounds
10 Barbell Floor Press 135lbs
20m KB Mixed Rack Overhead Carry R 70lbs
20m KB Mixed Rack Overhead Carry L 70lbs
-thenBike 1k
-then3 Rounds
8 Single Arm Reach Ring Push Up R
15sec L Hang From Pull Up Bar
8 Single Arm Reach Ring Push Up L
15sec Strict Pull Up Isometric Hold Over Bar
D) 2-3 Sets:
30 KB Russian Twist
20 KB L-Crunches
10 KB Hollow Pull Overs
DAY
WEEK SIX
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - Prep Work
5 Rounds:
2 Dual KB Sumo Deadlift
1 Single Arm KB Clean From Floor R
1 Single Arm KB Snatch R
1 Single Arm KB Clean From Floor L
1 Single Arm KB Snatch L
rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Frog Stance Deadlift: 21X2; 3-5 reps;
rest 60sec x 4 sets
B1) Hand Supported Single Leg DB RDL:
20X0; 6-8/leg; rest 60sec x 4 sets
A2) Goblet Cossack Squat: 20X0; 3-5/leg;
rest 60sec x 4 sets
B2) Banded Hip Thrust: 20X0; 15 reps w/
15sec Isometric at the top of the last rep;
rest 60sec x 4 sets
*Start on weaker leg
B3) Banded Russian KB Swings: 14-20
reps; rest 60sec x 4 sets
LOWER BODY POWER TRIPLETS
C) Every 90sec x 8 Sets:
1st - 4 DB Deadlifts + 6 DB Power Cleans +
10 sec AB @ 100%
2nd - 4 Alt Single Arm Devils Press + 6 Alt
DB Hang Power Snatch + 10 sec Row @
100%
Use a pair of 50lbs DBs today
๏ COACHING TIP
You should have noticed that with the
increase in total sets last week and this
week you are getting lower rep counts on
exercises. This is a chance to possibly
increase loading and push yourself a little
bit more. In particular you can aim to do
this on the first of the 2 supersets on any
given day.
WEEK SIX
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please choose an effort level that is easy for
you to replicate without fatigue building up. Generate blood flow to accelerate the
healing process and recovery from Monday and Tuesday. If you prefer to take a
complete rest day, please do that.
A) 12 Sets:
30sec Row
30sec Walk
B) EMOM x 12:
1st - 12 Lateral Band Walks/side
2nd - 4-5 Push Up to Pike Toe Touch/side
C) 12 Sets:
30sec Bike
30sec Walk
D) EMOM x 12
1st - 12 Monster Band Walks/side
2nd - 20sec Childs Pose + 20sec Seal Pose
UPPER VERTICAL
DAY
WEEK SIX
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Single Arm KB Bottoms Up Overhead Carry R
20m Single Arm KB Bottoms Up Overhead Carry L
10 KB Halo R
10 KB Halo L
10 Crush Grip KB Bent Over Row
10 KB Diamond Push Ups
SUPERSET 1
SUPERSET 2
A1) 1-1/4 Barbell Z Press: 2111; 3-5 reps;
rest 60sec x 4 sets
B1) Half Kneeling Single Arm Landmine
Press: 30X0 6-8/arm; rest 60sec x 4 sets
A2) Barbell Bent Over Row: 31X1; 3-5 reps;
rest 60sec x 4 sets
B2) Single Arm DB Preacher Curl: 30X0; 6-8/
arm; rest 60sec x 4 sets
ADVANCED GYMNASTICS
C) Couplet of Couplets - For Time:
20 Cal Row Buy In
-directly into2-4-6-8-10
Strict Wtd Pull Up
Strict Wtd Bar Dips
*20lbs or if you have a weight vest wear it
rest 2mins
For Time:
10-8-6-4-2
Strict HSPU
*1 Rope Climb after each set (5 total)
20 Cal Row Finisher
*Scale: Wtd Pull Up = Unweighted Pull Up
TRIS + SHOULDER FINISHER
D) 2-3 Sets:
12 Tall Kneeling Landmine Goblet Press
10 Single Arm Landmine Floor Press/arm
8 Single Arm Roll Out Push Up/arm
๏ COACHING TIP
When thinking about scaling a movement in
the gymnastics portion of today’s workout,
also consider challenging yourself to do it
as Rx but simply change the reps instead. If
you can only do 3 Strict HSPU then adjust
the numbers rather than the exercise
today.
DAY
WEEK SIX
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20 Banded Sissy Squats
25 Frog Pumps
30sec Wall Sit w/ Banded Abductions
SUPERSET 1
GIANT SET 2
A1) Box Squat: 21X1; 3-5 reps; rest 60sec x 4
sets
B1) Dual KB Rack Rear Foot Elevated Split
Squat: 30X1; 4-6/leg; rest 60sec x 4 sets
A2) Deficit Sumo Stance RDL: 2020; 3-5 reps;
rest 60sec x 4 sets
B2) Foot Elevated Single Leg Glute Bridge:
20X0; 8-10/leg + 10sec Isometric hold at top
of last rep; rest 60sec x 4 sets
B3) KB Sumo Squat Jump: 30X0; 8-10 reps;
rest 60sec x 4 sets
*Jump aggressively and then control back to
the bottom of the squat
LOWER BODY + CORE ISOMETRIC GRIND
C) 7min AMRAP:
15 Cal Row
15sec Star Plank R
15sec Star Plank L
15m Single Arm KB OH Carry 70lbs R
15m Single Arm KB OH Carry 70lbs L
rest 2mins
7min AMRAP
15 Cal Bike
15sec Single Leg Tuck L-Sit on Parallettes R
15sec Single Leg Tuck L-Sit on Parallettes L
15m Sled Push Heavy
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
DAY
WEEK SIX
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
5 Offset KB Push Up R
5 Offset KB Push Up L
15 Hollow Body KB Pull Over
20 KB Hip to Halo alternating 10/side
GIANT SET 1
A1) Alternating Single Arm Bias Pronated Pull
Up: 30X0; 8 reps (4/arm); rest 60sec x 4 sets
A2) Barbell Floor Press: 2020: 6-8 reps; rest
60sec x 4 sets
A3) Incline Crush Grip DB Chest Press: 20X0;
10-12 reps; rest 60sec x 4 sets
AEROBIC BODYBUILDING PUSH
B) 16min Clock:
Row Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the
rower and complete:
4 Push Up to Parallette Shoot Throughs
8 Archer Push Ups 4/arm
16 Banded Tricep Push Down
AEROBIC BODYBUILDING PULL
C) 16min Clock:
Bike Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the
bike and complete:
4 Strict Knees to Elbows
8 Archer Ring Rows 4/arm
16 Banded Bicep Curls
๏ COACHING TIP
If you have some extra time and you want
to push your ABB sets longer then you can
do so by an increment of 4mins. Some
clients find these to be very enjoyable and
will report that they felt like going another
4-8mins. If you want to then go for it.
U P P E R H O R I Z O N TA L
DAY
WEEK SEVEN
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Extended Leg Crab Walk
*Every 5m stop and perform 5sec of a Single Arm Extended Reverse Plank Bridge/arm
10 Bulgarian Rows
15sec Isometric Hold at top of last Row
10 Archer Push Ups 5/arm
SUPERSET 1
SUPERSET 2
A1) Wide Grip Bench Press: 3011; 3-5 reps;
rest 45sec x 4 sets
B1) Single Arm KB Bench Press: 21X0; 5-7/
arm; rest 45sec x 4 sets
A2) RNT Chainsaw Row: 21X1; 3-5/arm; rest
45sec x 4 sets
B2) Incline Bench KB Prone Row: 2011; 8-10
reps; rest 45sec x 4 sets
FATIGUED STRICT PULLING
C) For Time:
Row 25
-then3 Rounds
8 L-Pull Ups
20m Dual KB Overhead Carry 53lbs/hand
20m Dual KB Rack Carry 53lbs/hand
-thenRow 25 Cals
-then3 Rounds
8 Strict Knees to Bar
20m KB Cross Body Carry R 53lbs/hand
20m KB Cross Body Carry L 53lbs/hand
ISOMETRIC CORE FINISHER
D) 2-3 Sets:
20sec Single Arm Turkish Sit Ups R
20sec Single Arm Hollow Flutter R
20sec Single Arm Turkish Sit Ups L
20sec Single Arm Hollow Flutter L
rest as needed
DAY
WEEK SEVEN
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - Prep Work
5 Split Stance Single Arm Russian Swings R
4 Split Stance Single Arm KB Cleans R
3 Split Stance Single Arm KB Snatch R
2 Single Arm KB Overhead Split Squat R
5 Split Stance Single Arm Russian Swings L
4 Split Stance Single Arm KB Cleans L
3 Split Stance Single Arm KB Snatch L
2 Single Arm KB Overhead Split Squat L
*Rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Hip Thrust: 21X2; 3-5 reps; rest 45sec x
4 sets
B1) Deadlift Off Blocks Below Knee: 21X1;
8-10 reps; rest 45sec x 4 sets
A2) Dual KB Front Rack Box Step Down:
20X0; 3-5/leg; rest 45sec x 4 sets
B2) DB Suitcase Drop Lunge: 30X0; 5-7/leg;
rest 45sec x 4 sets
B3) 16 Monster Walks Forward + 16 Monster
Walks Backward; rest 45sec x 4 sets
LOWER BODY POWER COUPLETS
C) Every 45sec x 8 Sets:
Odd - 12 sec AB @ 100%
Even - 12 Banded Russian Swings Tough
Load
rest 2-3mins
Every 45sec x 8 Sets
Odd - 12 sec Row @ 100%
Even - 12 Alternating Step Up Jumps 20"
๏ COACHING TIP
For your Pre-Fatigue KB Complexes today I
hope you are starting to feel more
comfortable with a KB in your hand after 6
weeks of training. See if you can make the
transitions between exercises more
seamless with each set.
WEEK SEVEN
O P T I O N A L C A R D I O D AY
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please choose an effort level that is easy for
you to replicate without fatigue building up. Generate blood flow to accelerate the
healing process and recovery from Monday and Tuesday. If you prefer to take a
complete rest day, please do that.
6mins Continuous Movement:
500m Bike
12 Plank Army Crawlers
6 Elbow to Tall Plank
rest 90sec
6mins Continuous Movement:
250m Row
15sec Passive Bar Hang
15sec Bottom of Bar Dip Hold
rest 90sec
6mins Continuous Movement:
200m Run
10 Low Switch Cossack Squat
rest 90sec x 2 (start from top again)
UPPER - VERTICAL
DAY
WEEK SEVEN
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
30m KB Rack Carry (stop every 10m and complete 5 Dual KB Press)
5 KB Windmill R
5 KB Windmill L
15sec Single Arm Plank KB Isometric Row R
15sec Single Arm Plank KB Isometric Row L
SUPERSET 1
SUPERSET 2
A1) Push Press: 41X1; 3-5 reps; rest 45sec x
4 sets
B1) Seated Alternating KB Press Top Down:
20X1; 8-12/arm; rest 45sec x 4 sets
A2) Lean Away Pull Up On Bar: 41X1; 3-5
reps; rest 45sec x 4 sets
B2) KB Alternating Gorilla Row Top Down:
20X0; 8-12 reps; rest 45sec x 4 sets
ADVANCED GYMNASTICS PUSH PULL PUMP
C) 2 Rounds For Time:
2 Wall Walks
4 Bar Muscle Ups
6 Strict Toes to Bar
8 Hand Release T Push Ups
10 Cal Row
Rest walk 2:30 after you complete 2 full rounds and then repeat for a 2nd time
Scale: Bar Muscle Ups = Chest to Bar Pull Up
BACK + BIS FINISHER
D) 2-3 Sets:
12 Single Arm Hollow Body KB Pull Over R
12 Single Arm Hollow Body KB Pull Over L
12 KB Crush Grip Bicep Curls: 2020
12 KB Crush Grip Bent Over Row: 2020
DAY
WEEK SEVEN
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
10 Kickstand Pistol Squat/leg
20 Glute Loop Hip Thrust + 20sec Isometric hold at top of last rep
20 Jane Fonda/leg
SUPERSET 1
GIANT SET 2
A1) Cyclist Front Squat: 2020; 3-5 reps; rest
45sec x 4 sets
B1) Back Rack Cossack Squat: 20X0; 6-8/leg;
rest 45sec x 4 sets
A2) Romanian Deadlift: 2020; 3-5 reps; rest
45sec x 4 sets
*Perform all reps on one leg before
switching to the other
B2) KB Rack Walking Lunge: 30X0; 8-12
steps; rest 45sec x 4 sets
B3) Rear Foot Elevated Split Jumps: 10X0; 10/
leg; rest 45sec x 4 sets
EXTENDED FATIGUED ABDOMINALS
C) For Time:
12-10-8-6-4-2
Bike Cals
4-8-12-16-20-24
KB Russian Twists
12-10-8-6-4-2
Row Cals
4-8-12-16-20-24
Tuck Up
๏ COACHING TIP
With so many lower body contractions on a
single day, be mindful of any aches or
pains you are feeling. If something is
starting to bother you like a hip, knee, or
your back, just ease back off the weights
and focus on quality movement.
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
DAY
WEEK SEVEN
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
10 Yoga Push Ups
15 Scpaular Push Ups on Elbows
20 Tall Plank Shoulder Taps
30sec Reverse Plank Bridge
GIANT SET 1
A1) Alternating KB Incline Bench Press Bottom
Up: 30X0; 8 reps (4/arm); rest 45sec x 4 sets
A2) Supinated Grip Bent Over Row: 20X1; 6-8
reps; rest 45sec x 4 sets
A3) Straight Arm Banded Lat Pull Down: 30X0;
10-12 reps; rest 45sec x 4 sets
INTERVAL WEIGHT/GYMNASTICS 2
C) 3 sets:
4 Renegade Rows 50lbs
6 Barbell Push Press 135lbs
8 Ring Push Ups
20sec Row @ 70%
20sec Row @ 80%
20sec Row @ 90%
8 Ring Push Ups
6 Barbell Push Press 135lbs
4 Renegade Rows 50lbs
rest 90sec
INTERVAL WEIGHT/GYMNASTICS 1
B) 3 sets:
6 Dual DB Gorilla Rows 50lbs
8 Ring Rows (feet elevated)
10 Hanging Tuck Ups
20sec Bike @ 70%
20sec Bike @ 80%
20sec Bike @ 90%
10 Hanging Tuck Ups
8 Ring Rows (feet elevated)
6 Dual DB Gorilla Rows 50lbs
rest 90sec
U P P E R - H O R I Z O N TA L
DAY
WEEK EIGHT
1
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
20m Extended Leg Crab Walk
*Every 5m stop and perform 5sec Single Arm Extended Reverse Plank
Bridge/arm
10 Bulgarian Rows
15sec Isometric Hold at top of last Row
10 Archer Push Ups 5/arm
SUPERSET 1
SUPERSET 2
A1) Decline Close Grip Bench Press: 2111;
3-5 reps; rest 45sec x 4 sets
B1) Strict Bar Dips (face out): 21X0; 10-12
reps; rest 45sec x 4 sets
A2) Mixed Grip Wtd Pull Up: 21X1; 2.2 (4
total reps switch grip half way through); rest
45sec x 4 sets
B2) Alternating DB Prone Row Top Down:
20X1: 10-12 reps; rest 45sec x 4 sets (5-6/
arm)
FATIGUED STRICT PUSH
DYNAMIC CORE FINISHER
C) For Time:
1km Bike
-then3 Rounds:
10 Alternating KB Floor Press 70lbs/hand
50m Farmers Carry 70lbs/hand
-then1km Bike
-then3 Rounds:
8 KB Offset Single Arm Push Up R
15sec Tuck L Hang
8 KB Offset Single Arm Push Up R
15sec Tuck L Hang Chin Over Bar Hold
D) 2-3 Sets:
30 Tall Kneeling Landmine Oblique Twist
20 Alternating Single Leg Tuck ups
10 L Crunches
๏ COACHING TIP
Welcome to your final week. The volume is
UP. The intensity is UP. You have 6 more
sessions left and I want you to get the
most out of yourself. After this week you
can take a much deserved reload and get
your body feeling fresh again. But for now
dig in.
DAY
WEEK EIGHT
2
LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - Prep Work
5 Split Stance Single Arm Russian Swings R
4 Split Stance Single Arm KB Cleans R
3 Split Stance Single Arm KB Snatch R
2 Single Arm KB Overhead Split Squat R
5 Split Stance Single Arm Russian Swings L
4 Split Stance Single Arm KB Cleans L
3 Split Stance Single Arm KB Snatch L
2 Single Arm KB Overhead Split Squat L
rest as needed between sets
SUPERSET 1
GIANT SET 2
A1) Frog Stance Deadlift: 21X2; 3-5 reps;
rest 45sec x 4 sets
B1) Romanian Deadlift: 2020; 8-10 reps; rest
45sec x 4 sets
A2) Goblet Cossack Squat: 20X0; 3-5/leg;
rest 45sec x 4 sets
B2) Theraband Single Leg Hip Thrust: 20X0;
8/leg reps w/12sec Isometric at the top of
the last rep on each; rest 45sec x 4 sets
*Start on weaker leg
B3) Split Stance Russian Swings: 8-10/leg;
rest 45sec x 4 sets
LOWER BODY POWER TRIPLETS
C) Every 90sec x 8 Sets:
1st - 4 KB Sumo Deadlifts + 6 KB Half Snatches + 12 sec AB @ 100%
2nd - 10 KB Switch Snatches + 12 sec Row @ 100%
*Use a pair of 53lbs KBs today
WEEK EIGHT
O P T I O N A L C A R D I O D AY
REST DAY CARDIO
Functional Pump Flow: TODAY IS MEANT TO BE AN EASY DAY - Please Choose an effort
level that is easy for you to replicate without fatigue building up. Generate blood flow
to accelerate the healing process and recovery from Monday and Tuesday. If you
prefer to take a complete rest day, please do that.
A) 12 sets:
35sec Row
25sec Walk
B) EMOM x 12:
1st - 3 Turkish Get Ups R (light load)
2nd - 3 Turkish Get Ups L (light load)
C) 12 sets:
35sec Bike
25sec Walk
D) EMOM x 12:
1st - 5 KB Half Kneeling Clean to Windmill Press R
2nd - 5 KB Half Kneeling Clean to Windmill Press L
UPPER - VERTICAL
DAY
WEEK EIGHT
3
WARMUP - PRE-FATIGUE PUMP
2-3 Sets:
30m KB Rack Carry (stop every 10m and complete 5 Dual KB Press)
5 KB Windmill R
5 KB Windmill L
15sec Single Arm Plank KB Isometric Row R
15sec Single Arm Plank KB Isometric Row L
SUPERSET 1
SUPERSET 2
A1) 1-1/4 Barbell Z Press: 2111; 3-5 reps;
rest 45sec x 4 sets
B1) Tall Kneeling Single Arm Landmine
Press: 30X0; 6-8/arm; rest 45sec x 4 sets
A2) Barbell Bent Over Row: 31X1; 3-5 reps;
rest 45sec x 4 sets
B2) Seated Zottman Curls: 30X0; 12-16 reps;
rest 45sec x 4 sets
ADVANCED GYMNASTICS
TRIS + SHOULDER FINISHER
C) Couplet of Couplets
For Time:
20 Cal Bike Buy In
directly into
12-9-6-3
Burpee Strict Pull Up
3-6-9-12
Strict HSPU
D) 2-3 Sets:
14 Alternating Landmine Press Outs
12 Landmine Goblet Z Press
10 Single Arm Landmine Upright Row/
arm
rest 2mins
For Time:
1-2-3-2-1
Rope Climb
Wall Walk (w/ 4 shoulder taps
at top of each rep)
-directly into20 Cal Bike Finisher
๏ COACHING TIP
If you are feeling pretty cooked right now
then take it super easy on the Couplet of
Couplets and the Finisher. Use whatever
energy you got left for quality Supersets.
DAY
WEEK EIGHT
4
L O W E R - S Q U AT D O M I N A N T
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
10 Kickstand Pistol Squat/leg
20 Glute Loop Hip Thrust + 20sec Isometric
hold at top of last rep
20 Jane Fonda/leg
SUPERSET 1
GIANT SET 2
A1) Box Squat: 21X1; 3-5 reps; rest 45sec x
4 sets
B1) Front Rack Front Foot Elevated Split
Squat: 30X1; 5-7/leg; rest 45sec x 4 sets
A2) Deficit Sumo Stance RDL: 2020; 3-5
reps; rest 45sec x 4 sets
B2) Single Leg Hip Thrust: 20X0; 8-10/leg +
10sec Isometric hold at top of last rep; rest
45sec x 4 sets
*If you don't have a neutral grip just do
Narrow Grip Pronated Pull Ups
B3) DB Suitcase Jump Squats: 30X0; 8-10
reps; rest 45sec x 4 sets
*Jump aggressively and then control back to
the bottom of the squat
LOWER BODY + CORE ISOMETRIC GRIND
C) 7min AMRAP:
7 Cal Row
20sec Adduction Bias Side Plank R
20sec Adduction Bias Side Plank L
7 Cal Row
20m Single Arm KB Farmers Carry 70lbs R
20m Single Arm KB Farmers Carry 70lbs L
rest 2mins
7min AMRAP
7 Cal Bike
10 L Crunches
10sec Isometric L Crunch at end of last reps
7 Cal Bike
10 Ring Body Saw
10sec Isometric Hold on last rep in extended position
UPPER BODY+
I N T E R VA L W E I G H T GY M N A S T I C S
DAY
WEEK EIGHT
5
WARMUP - PRE-FATIGUE PUMP
2-3 Sets
10 Yoga Push Ups
15 Scapular Push Ups on Elbows
20 Tall Plank Shoulder Taps
30sec Reverse Plank Bridge
GIANT SET 1
AEROBIC BODYBUILDING PUSH
A1) Supinated Single Arm Bias Pull Up:
30X1; 4/arm; rest 45sec x 4 sets
B) 18min Clock:
Row Continuously @ moderate pace
*At the 3, 9, 15min mark get off the rower
and complete:
15 Tall Kneeling Landmine Goblet Press:
20X0
*At the 6, 12, 18min mark get off the rower
and complete:
15 Feet Elevated Parallette Push Ups: 20X0
*Complete all reps on weaker arm first,
then all reps on stronger arm second
A2) Narrow Grip Incline Bench Press: 2020;
6-8 reps; rest 45sec x 4 sets
A3) Crush Grip DB Floor Press: 20X0; 10-12
reps; rest 45sec x 4 sets
AEROBIC BODYBUILDING PULL
C) 18min Clock:
Bike Continuously @ moderate pace
*At the 3, 9, and 15min mark get off the
bike and complete:
15 Barbell Reverse Curl: 20X0
*At the 6, 12, and 18min mark get off the
bike and complete:
15 KB Hollow Body Pull Over: 20X0
๏ PERSONAL NOTE FROM MARCUS
CONGRATS! You made it to the end. I’m super
PROUD of you for arriving here. I hope you
learned something about your body that you
didn’t know before. I also hope you
experienced some growth in your strength
and or body composition that is noticeable
and meaningful to you personally. See the
section below for my recommendations on
where to take your training next.
Warmly, Marcus
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