Day

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Training

Fast Twitch Hypertrophy 3-9 Sets

Slow Twitch Hypertrophy 4-9 Sets

Cyclic Power Training 10-30 Sets 75% of Monday 50% of Monday 60% of Monday 75% of Monday 60% of Monday

L-Cardiac Hypertrophy 20-60 mins 30-60 mins 20-60 mins 20 mins 20-60 mins 60+ mins 60+ mins

D-Cardiac Hypertrophy 10-30 sets

Cyclic Power Training Fast Twitch Hypertrophy Slow Twitch Hypertrophy L-Cardiac Hypertrophy D-Cardiac Hypertrophy

• Half Squats 8 reps • Upper: Dips, Chins, Bench • Bodyweight: Push Ups, TRX • Walking/Jog/Run • Track Intervals/Hill
• Swings 5-10 reps Press, Overhead Press, Rows, Squats, Lunges, Sit Ups • Swimming Sprints 1-5 minutes
• Snatches 5-8 reps Upright Row, Horizontal Rows • Cable Machine: Cable Press, • Biking • Kettlebell Swing/Snatch
• C&J 3-5 reps • Mid: Weighted Sit Ups, KB Cable Row, Cable Crunch, • Rucking 1-5 minutes

• Sprints 3-5 seconds Cleans, Woodchops Squat, Lunge • Rowing • CrossFit Workout

• Skip Rope 10-20 cts • Lower: Squats, Lunges • Litvinov Sprints

• Push Ups 3-7 reps

• Chops: 5-12 reps

MANDATORY “WOULD BE NICE” OPTIONAL

If you have a competition coming up, do this, if you

Do this at all costs, even if you cut reps, just do If you have time/energy, do this
feel tired or over-trained, don’t do this