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Week 1
Exercise
Day 1
Day 2
Day 3
Day 4
Di culty
Week 2
Exercise
Day 1
Day 2
Day 3
Day 4
Di culty
Strength Block
Interval Set
Week 3
Day 1 Day 2 Day 3 Day 4
Set 1
Exercise
Reps
Strength Block
Interval Set
Week 4
Day 1 Day 2 Day 3 Day 4
Set 1
Exercise
Reps
Power Block
Supersets
Week 5
Day 1 Day 2 Day 3 Day 4
Superset 1
Superset 2
Superset 3
Superset 4
Power Block
Supersets
Week 6
Day 1 Day 2 Day 3 Day 4
Superset 1
Superset 2
Superset 3
Superset 4
Undulating Block
Week 7
Day 1 Push Ladders Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Supersets Day 3 Pull Interval Sets Day 4 Core Tabatas Stappers Day 5
Undulating Block
Week 8
Day 1 Push Tabatas Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Ladders Day 3 Pull Supersets Day 4 Core Interval Sets Stappers Day 5
Undulating Block
Week 9
Day 1 Push Interval Sets Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Tabatas Day 3 Pull Ladders Day 4 Core Supersets Stappers Day 5
Undulating Block
Week 10
Day 1 Push Supersets Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Interval Sets Day 3 Pull Tabatas Day 4 Core Ladders Stappers Day 5