Key: exercise - (# of sets) x (# of reps)

DB - DB BB - BB OH - OH amap - as many as possible

Day 1
BB back squats – 3 x 5, 1 x 3
DB bench press – 2 x 5, 1 x 3
BB bent over rows – 3 x 5
a) Standing military press w/ bands – 3 x 5
b) Seated calf raise – 3 x 5
a) Hammer curls – 3 x 7
b) Skull crushers – 3 x 7
Notes:

Day 2 A 20 minute HIRT routine. 5 minute super-sets 120 seconds rest

5 minute kickboxing warmup
1a) Reverse crunch w/ bands – 20 reps
1b) Skipping lunges – 40 skips
1c) Push ups – 20 reps
How many super-sets completed:
2a) Fold ups w/ medicine ball – 10 reps
2b) Jump squats – 20 jumps
2c) Inverted rows – 20 reps
How many super-sets completed:
3a) Russian twist w/ medicine ball or plate – 20 reps
3b) Step ups w/ medicine ball – 20 reps
3c) Jump rope – 200 jumps
How many super-sets completed:
Notes:

Day 3
BB bench press w/ bands – 3 x 5, 1 x 3
Stiff leg deadlifts – 2 x 5, 1 x 3
Pull ups, weighted if possible – 3 x 5
a) Push press – 3 x 5
b) Standing calf raise – 3 x 5
a) Dips – 3 x 5
b) Standing alternating DB curl – 3 x 5
Notes:

Day 4 Off

Day 5 A 20 minute abdominal HIRT routine. 5 minute super-sets 120 seconds rest
5 minute kickboxing warmup
a) Windshield wipers (or Russian twist holding a medicine ball) – 10 wipes or twists
b) Situps w/ medicine ball on chest – 20 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
d) Jumping squat thrusts – 10 thrusts
How many super-sets completed:
a) Windshield wipers (or Russian twist holding a medicine ball) – 10 wipes or twists
b) Situps w/ medicine ball on chest – 20 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
d) Jumping squat thrusts – 10 thrusts
How many super-sets completed:
5 minutes of non-stop kickboxing combinations
Notes:

Day 6
BB rack pulls 3 inches off the floor w/ bands – 3 x 5, 1 x 3
Incline BB bench press – 3 x 5, 1 x 3
a) One arm DB row – 3 x 5
b) Seated calf raise – 3 x 7
Seated DB shoulder press – 3 x 5
Chin ups, weighted if possible – 3 x 5
Notes:

Day 7 Off

Day 8
BB back squats – 1 x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 3
DB bench press – 1 x 5, 2 x 3
BB bent over rows – 2 x 5, 1 x 3
a) Standing military press w/ bands – 2 x 5, 1 x 3
b) Standing calf raise – 3 x 7
a) Hammer curls – 3 x 5
b) Skull crushers – 3 x 5
Notes:

Day 9 A 20 minute HIRT routine. 6 minute super-sets 120 seconds rest

5 minute kickboxing warmup
1a) Reverse crunch w/ bands – 25 reps
1b) Skipping lunges – 50 skips
1c) Push ups – 20 reps
How many super-sets completed:
2a) Fold ups w/ medicine ball – 15 reps
2b) Jump squats – 25 jumps
2c) Inverted rows – 20 reps
How many super-sets completed:
3a) Russian twist w/ medicine ball or plate – 25 reps
3b) Step ups w/ medicine ball – 25 reps
3c) Jump rope – 200 jumps
How many super-sets completed:
Notes:

Day 10
BB bench press w/ bands – 1 x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 3
Stiff leg deadlifts – 1 x 5, 2 x 3
Pull ups, weighted if possible – 2 x 5, 1 x 3
a) Push press – 2 x 5 – 1 x 3
b) Seated calf raise – 3 x 10 reps
a) Dips – 3 x 5 (120% of 5 rep max)
b) Standing alternating DB curl – 3 x 5
Notes:

Day 11 Off
Day 12 A 20 minute abdominal HIRT routine. 6 minute super-sets 120 seconds rest
5 minute kickboxing warmup
a) Windshield wipers (or Russian twist holding a medicine ball) – 15 wipes or twists
b) Situps w/ medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrusts
How many super-sets completed:
a) Windshield wipers (or Russian twist holding a medicine ball) – 15 wipes or twists
b) Situps w/ medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrusts
How many super-sets completed:
5 minutes of non-stop kickboxing combinations
Notes:

Day 13
BB rack pulls 6 inches off the floor w/ bands – 3 x 5, 1 x 3
Incline BB bench press – 2 x 5, 1 x 3
a) One arm DB row – 2 x 5, 1 x 3
b) Standing calf raise – 3 x 10 reps
Seated DB shoulder press – 2 x 5, 1 x 3
Chin ups, weighted if possible – 2 x 5, 1 x 3
Notes:

Day 14 Off

Day 15
BB back squats – test your max – reps: 5, 3, 2, 1, 1, 1
DB bench press – 1 x 5, 1 x 3, 1 x 1
BB bent over rows – 3 x 3
a) Standing military press – 1 x 5, 1 x 3, 1 x 1
b) Seated calf raise – 3 x 12 reps
a) Hammer curls – 2 x 5, 1 x 3
b) Skull crushers – 2 x 5, 1 x 3
Notes:

Day 16 A 20 minute HIRT routine. 7 minute super-sets 90 seconds rest

5 minute kickboxing warmup
1a) Reverse crunch w/ bands – 30 reps
1b) Skipping lunges – 50 skips
1c) Push ups – 25 reps
How many super-sets completed:
2a) Fold ups w/ medicine ball – 20 reps
2b) Jump squats – 25 jumps
2c) Inverted rows – 25 reps
How many super-sets completed:
3a) Russian twist w/ medicine ball or plate – 30 reps
3b) Step ups w/ medicine ball – 25 reps
3c) Jump rope – 200 jumps
How many super-sets completed:
Notes:
Day 17
BB bench press – 3 x 5 with 120% of your 5 rep max
Stiff leg deadlifts – 1 x 5, 1 x 3, 1 x 1
Pull ups, weighted if possible – 1 x 5, 1 x 3, 1 x 1
a) Push press – 1 x 5, 1 x 3, 1 x 1
b) Standing calf raise – 3 x 12 reps
a) Dips – 1 x 5, 2 x 3
b) Standing alternating DB curl – 2 x 5
Notes:

Day 18 Off

Day 19 A 20 minute abdominal HIRT routine. 7 minute super-sets 90 seconds rest

5 minute kickboxing warmup
a) Windshield wipers (or Russian twist holding a medicine ball) – 15 wipes or twists
b) Situps w/ medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrusts
How many super-sets completed:
a) Windshield wipers (or Russian twist holding a medicine ball) – 15 wipes or twists
b) Situps w/ medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrusts
How many super-sets completed:
5 minutes of non-stop kickboxing combinations
Notes:

Day 20
BB rack pulls from 9 inches off the floor w/ bands – 3 x 5, 1 x 3
a) Incline BB bench press – 1 x 5, 1 x 3, 1 x 1
b) Seated calf raise – 3 x 15 reps
One arm DB row – 1 x 5, 2 x 3
a) Chin ups – 3 x 5 w/ 120% of your 5 rep max
b) Standing calf raise – 3 x 15 reps
Notes:

Day 21 Off

Recovery Week: Avoid training to failure or past failure this week, except for deadlifts and bench press.

Day 22
BB back squats – 3 x 5
DB bench press – 2 x 7 reps
BB bent over rows – 2 x 7 reps
a) Standing military press – 2 x 7 reps
b) Hammer curls – 2 x 7 reps
Notes:
Day 23 A 20 minute HIRT routine. 4 minute super-sets 120 seconds rest
5 minute kickboxing warmup
1a) Reverse crunch w/ bands – 20 reps
1b) Skipping lunges – 30 skips
1c) Push ups – 15 reps
How many super-sets completed:
2a) Fold ups w/ medicine ball – 10 reps
2b) Jump squats – 15 jumps
2c) Inverted rows – 15 reps
How many super-sets completed:
3a) Russian twist w/ medicine ball or plate – 20 reps
3b) Step ups w/ medicine ball – 15 reps
3c) Jump rope – 150 jumps
How many super-sets completed:
Notes:

Day 24
BB bench press – test your max – reps: 5, 3, 2, 1, 1, 1
Stiff leg deadlifts – 2 x 7 reps
Pull ups, bodyweight – 3 x amap
Push press – 3 x 7
a) Dips – 2 x 7 reps
b) Standing calf raise – 2 x 5
Notes:

Day 25 Off

Day 26 A 20 minute abdominal HIRT routine. 4 minute super-sets 120 seconds rest
5 minute kickboxing warmup
a) Windshield wipers (or Russian twist holding a medicine ball) – 15 wipes or twists
b) Situps w/ medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Mountain climbers – 10 steps per leg
How many super-sets completed:
a) Windshield wipers (or Russian twist holding a medicine ball) – 15 wipes or twists
b) Situps w/ medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Mountain climbers – 10 steps per leg
How many super-sets completed:
5 minutes of non-stop kickboxing combinations
Notes:

Day 27
Deadlifts – test your max – reps: 5, 3, 2, 1, 1, 1
One arm DB row – 3 x 7
Incline BB bench press – 3 x 7
Chin ups, bodyweight – 3 x amap
Notes:
Day 28 Off