1. Reps 12-10-8-8 /// 2. Light - Heavy /// 3. Half Body /// 4. Slow UP/Down /// 5.

Free weights
Monday /// Warm up - 20 Dips /// Cool down - 100 Russian twist /// Chest /// Calves
Week 1 Incline Bench Min 15 Max 20 Reps Flat Banch Min 20 Max 20 Reps Inclined Fly Min 15 Max 20 Reps Decline bench Min 15 Max 20 Reps Cable fly Min 2 Max 4 Reps Powerclan Min 0 Max 10
Week 2 Incline Bench Min 15 Max 25 Reps Flat Banch Min 20 Max 25 Reps Inclined Fly Min 15 Max 25 Reps Decline bench Min 20 Max 25 Reps Cable fly Min 0 Max 0 Reps Powerclan Min 0 Max 15
Week 3 Incline Bench Min 20 Max 30 Reps Flat Banch Min 25 Max 35 Reps Inclined Fly Min 2 Max 3 Reps Decline bench Min 30 Max 35 Reps Cable fly Min 2 Max 3 Reps Powerclan Min 0 Max 10
Week 4 Incline Bench Min Max Reps Flat Banch Min Max Reps Inclined Fly Min Max Reps Decline bench Min Max Reps Cable fly Min Max Reps Powerclan Min Max
Tuesday /// Warm up - 20 Pull ups /// Cool down - 25 Box Jumps /// BACK /// Calves
Week 1 Deadlift Min 25 Max 50 Reps 12-10-8-8 Sumo high lift Min 30 Max 40 Reps 12-10-8-8 Lat pull down Min 50 Max 80 Reps 12-10-8-8 T Bar Row Min 35 Max 55 Reps 12-10-8-8 Rowing Min 50 Max 70 Reps 12-10-8-8 Back Extension Min 10 Max 20
Week 2 Deadlift Min 35 Max 55 Reps 12-10-8-6 Sumo high lift Min 35 Max 45 Reps 12-10-8-8 Lat pull down Min 60 Max 85 Reps 12-10-8-8 T Bar Row Min 45 Max 65 Reps 12-10-8-6 Rowing Min 60 Max 85 Reps 12-10-8-8 Back Extension Min 10 Max 20
Week 3 Deadlift Min 45 Max 70 Reps 10-8-6-6 Sumo high lift Min 35 Max 45 Reps 10-8-6-6 Lat pull down Min 70 Max 100 Reps 10-8-6-6 T Bar Row Min 60 Max 85 Reps 10-8-6-6 Rowing Min 70 Max 100 Reps 10-8-6-6 Back Extension Min 0 Max 0
Week 4 Deadlift Min 45 Max 80 Reps 10-8-6-6 Sumo high lift Min 40 Max 45 Reps 10-8-6-6 Lat pull down Min 70 Max 100 Reps 10-8-6-6 T Bar Row Min 70 Max 90 Reps 10-8-6-6 Rowing Min 70 Max 100 Reps 10-8-6-6 Back Extension Min 10 Max 10
Wednesday /// Legs /// Warm up - 30 Free squats /// Cool down - Stretch and Roll /// Forearms
Week 1 Squats Min 25 Max 45 Reps 12-10-8-8 Over head lunges Min 0 Max 10 Reps 4 walks Squat Jump Min 0 Max 0 Reps 12-10-8-8 Thrusters Min 0 Max 10 Reps 12-10-8-8 Leg extension Min 50 Max 70 Reps 12-10-8-8 Glute Bridge Min 0 Max 20
Week 2 Squats Min 25 Max 45 Reps 12-10-8-8 Over head lunges Min 10 Max 10 Reps 3 walks Squat Jump Min 0 Max 0 Reps 12-10-8-6 Thrusters Min 10 Max 10 Reps 10-6-6-6 Leg extension Min 50 Max 70 Reps 12-10-8-8 Glute Bridge Min 0 Max 25
Week 3 Squats Min 35 Max 60 Reps 10-8-6-6 Over head lunges Min 15 Max 15 Reps 4 walks Squat Jump Min 0 Max 0 Reps 10-10-10-10 Thrusters Min 10 Max 10 Reps 10-8-7-6 Leg extension Min 70 Max 90 Reps 10-8-6-0 Glute Bridge Min 0 Max 25
Week 4 Squats Min Max Reps Over head lunges Min Max Reps Squat Jump Min Max Reps Thrusters Min Max Reps Leg extension Min Max Reps Glute Bridge Min Max
Thursday /// Arms /// Warm up - 30 Double Bar & Close Hand Dips /// Cool down - 20 Pull ups and 30 Box Jumps ///
Week 1 Power Clean Min 5 Max 15 Reps 12-10-8-8 Wide Grip Curl Min 0 Max 10 Limit 12-10-8-8 Closed grip curl Min 10 Max 15 Limit 12-10-8-8 Skull Crusher Min 10 Max 15 Limit 12-10-8-8 Cable Triceps Min 6 Max 8 Limit 12-10-8-8 Preacher Curl Min 10 Max 15
Week 2 Power Clean Min 10 Max 15 Reps 12-10-8-8 Wide Grip Curl Min 5 Max 10 Limit 12-10-8-8 Closed grip curl Min 10 Max 15 Limit 12-10-8-8 Skull Crusher Min 10 Max 20 Limit 12-10-8-8 Cable Triceps Min 7 Max 9 Limit 12-10-8-8 Preacher Curl Min 5 Max 10
Week 3 Power Clean Min 0 Max 10 Reps 10-8-6-6 Wide Grip Curl Min 5 Max 10 Limit 10-8-6-6 Closed grip curl Min 15 Max 20 Limit 10-8-6-6 Skull Crusher Min 15 Max 20 Limit 10-8-6-6 Cable Triceps Min 7 Max 9 Limit 10-8-6-6 Preacher Curl Min 10 Max 15
Week 4 Power Clean Min Max Reps Wide Grip Curl Min Max Limit Closed grip curl Min Max Limit Skull Crusher Min Max Limit Cable Triceps Min Max Limit Preacher Curl Min Max
Friday // Jogging & Abs
Week 1 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Week 2 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Week 3 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Week 4 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Saturday /// Shoulders /// Warm up - 30 Ball Dips /// Cool down - 20 Pull ups and 100 Russian Twist ///
Week 1 Shoulder Press Min 0 Max 10 Limit 12-10-8-8 Side lateral Raise Min 0 Max 10 Limit 12-10-8-8 Alt Dumbell Press Min 10 Max 15 Limit 12-10-8-8 Dumbell Shrugs Min 10 Max Limit 10-10-8-8 Reverse Fly Min 8 Max 8 Limit 12-10-8-8 farmers walk Min 45 Max 45
Week 2 Shoulder Press Min 0 Max 10 Limit 12-10-8-8 Side lateral Raise Min 8 Max 10 Limit 12-10-8-8 Alt Dumbell Press Min 15 Max 20 Limit 12-10-8-8 Dumbell Shrugs Min 45 Max 45 Limit 10-10-8-8 Reverse Fly Min 8 Max 10 Limit 12-10-8-8 farmers walk Min 45 Max 45
Week 3 Shoulder Press Min Max Limit Side lateral Raise Min Max Limit Alt Dumbell Press Min Max Limit Dumbell Shrugs Min Max Limit Reverse Fly Min Max Limit farmers walk Min Max
Week 4 Shoulder Press Min Max Limit Side lateral Raise Min Max Limit Alt Dumbell Press Min Max Limit Dumbell Shrugs Min Max Limit Reverse Fly Min Max Limit farmers walk Min Max
Reps
Reps
Reps
Reps

Reps 12-10-8-8
Reps 12-12-12
Reps 12-12-12
Reps 10-10-10-10

Reps 12-10-8-8
Reps 12-10-8-8
Reps 10-10-10-10
Reps

Limit 12-10-8-8
Limit 12-10-8-8
Limit 10-8-6-6
Limit

Limit
Limit
Limit
Limit

Limit 3 walks
Limit 3 walks
Limit
Limit
 C
Monday Tuesday
5 Rounds 21-15-9
Power Clean 10 dips Deadlift
Overhead Squat 15 Bench Press Dumbell Swing
Overhead lunges 10 dips Max Push Ups
Thrusters 15 Power Clean Rowing
Burpees 10 dips 50 Back Extension
Box Jumps 20 Push Ups 50 Box Jumps
Pulls ups Rest 50 Wall Balls
Dips 30 Burpees Stretch
Push Ups 50 Sit Ups
Fromt Squat Stretch
 CrossFIT 4 Weeks
Wednesday Thursday Friday Saturday
5K Run 7 Rounds 10-8-6-4-4-4 Swimming
10 100mts Sprint 7 Front Squats Dips
8 mins abs burn 7 Over Head Squat Clean and Jerk
Stretch 7 Over Head Lunges Shoulder Press
7 Thursters Push Ups
7 Air squats Dumbell Snatch
Stretch 4 Rounds Farmers Walk
50 Wall Balls
50 Box jumps
Stretch
 1. Reps 7-7-7-7-25 /// 2. Heavy-light /// 3. Half Body /// 4. Slow UP/Down /// 5. Free weights
Monday /// Warm up - 20 Dips /// Cool down - 100 Russian twist /// Chest /// Calves
Week 1 Power Clean Min Max Reps Flat Banch Min Max Reps Burpee Jump Min 15 Max 20 Reps Push Ups Min Max Reps 12-12-12-12 Cable fly Min 2 Max 4 Reps Powerclan Min 0 Max
Week 2 Power Clean Min Max Reps Flat Banch Min Max Reps Burpee Jump Min 15 Max 25 Reps Push Ups Min Max Reps Cable fly Min 0 Max 0 Reps Powerclan Min 0 Max
Week 3 Power Clean Min Max Reps Flat Banch Min Max Reps Burpee Jump Min 2 Max 3 Reps Push Ups Min Max Reps Cable fly Min 2 Max 3 Reps Powerclan Min 0 Max
Week 4 Power Clean Min Max Reps Flat Banch Min Max Reps Burpee Jump Min Max Reps Push Ups Min Max Reps Cable fly Min Max Reps Powerclan Min Max
Tuesday /// Warm up - 20 Pull ups /// Cool down - 25 Box Jumps /// BACK /// Calves
Week 1 Pull ups Min 25 Max 50 Reps 12-10-8-8 Sumo high lift Min 30 Max 40 Reps 12-10-8-8 Lat pull down Min 50 Max 80 Reps 12-10-8-8 T Bar Row Min 35 Max 55 Reps 12-10-8-8 Rowing Min 50 Max 70 Reps 12-10-8-8 Back Extension Min 10 Max
Week 2 Deadlift Min 35 Max 55 Reps 12-10-8-6 Sumo high lift Min 35 Max 45 Reps 12-10-8-8 Lat pull down Min 60 Max 85 Reps 12-10-8-8 T Bar Row Min 45 Max 65 Reps 12-10-8-6 Rowing Min 60 Max 85 Reps 12-10-8-8 Back Extension Min 10 Max
Week 3 Deadlift Min 45 Max 70 Reps 10-8-6-6 Sumo high lift Min 35 Max 45 Reps 10-8-6-6 Lat pull down Min 70 Max 100 Reps 10-8-6-6 T Bar Row Min 60 Max 85 Reps 10-8-6-6 Rowing Min 70 Max 100 Reps 10-8-6-6 Back Extension Min 0 Max
Week 4 Deadlift Min 45 Max 80 Reps 10-8-6-6 Sumo high lift Min 40 Max 45 Reps 10-8-6-6 Lat pull down Min 70 Max 100 Reps 10-8-6-6 T Bar Row Min 70 Max 90 Reps 10-8-6-6 Rowing Min 70 Max 100 Reps 10-8-6-6 Back Extension Min 10 Max
Wednesday /// Legs /// Warm up - 30 Free squats /// Cool down - Stretch and Roll /// Forearms
Week 1 Squats Min 25 Max 45 Reps 12-10-8-8 Over head lunges Min 0 Max 10 Reps 4 walks Squat Jump Min 0 Max 0 Reps 12-10-8-8 Thrusters Min 0 Max 10 Reps 12-10-8-8 12-10-8-8 Glute Bridge Min 0 Max
Week 2 Squats Min 25 Max 45 Reps 12-10-8-8 Over head lunges Min 10 Max 10 Reps 3 walks Squat Jump Min 0 Max 0 Reps 12-10-8-6 Thrusters Min 10 Max 10 Reps 10-6-6-6 12-10-8-8 Glute Bridge Min 0 Max
Week 3 Squats Min 35 Max 60 Reps 10-8-6-6 Over head lunges Min 15 Max 15 Reps 4 walks Squat Jump Min 0 Max 0 Reps 10-10-10-10 Thrusters Min 10 Max 10 Reps 10-8-7-6 10-8-6-0 Glute Bridge Min 0 Max
Week 4 Squats Min Max Reps Over head lunges Min Max Reps Squat Jump Min Max Reps Thrusters Min Max Reps Glute Bridge Min Max
Thursday /// Arms /// Warm up - 30 Double Bar & Close Hand Dips /// Cool down - 20 Pull ups and 30 Box Jumps ///
Week 1 Power Clean Min 5 Max 15 Reps 12-10-8-8 Wide Grip Curl Min 0 Max 10 Limit 12-10-8-8 Closed grip curl Min 10 Max 15 Limit 12-10-8-8 Skull Crusher Min 10 Max 15 Limit 12-10-8-8 Cable Triceps Min 6 Max 8 Limit 12-10-8-8 Preacher Curl Min 10 Max
Week 2 Power Clean Min 10 Max 15 Reps 12-10-8-8 Wide Grip Curl Min 5 Max 10 Limit 12-10-8-8 Closed grip curl Min 10 Max 15 Limit 12-10-8-8 Skull Crusher Min 10 Max 20 Limit 12-10-8-8 Cable Triceps Min 7 Max 9 Limit 12-10-8-8 Preacher Curl Min 5 Max
Week 3 Power Clean Min 0 Max 10 Reps 10-8-6-6 Wide Grip Curl Min 5 Max 10 Limit 10-8-6-6 Closed grip curl Min 15 Max 20 Limit 10-8-6-6 Skull Crusher Min 15 Max 20 Limit 10-8-6-6 Cable Triceps Min 7 Max 9 Limit 10-8-6-6 Preacher Curl Min 10 Max
Week 4 Power Clean Min Max Reps Wide Grip Curl Min Max Limit Closed grip curl Min Max Limit Skull Crusher Min Max Limit Cable Triceps Min Max Limit Preacher Curl Min Max
Friday // Jogging & Abs
Week 1 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Week 2 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Week 3 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Week 4 Max Limit Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max Limit Deadlift Max
Saturday /// Shoulders /// Warm up - 30 Ball Dips /// Cool down - 20 Pull ups and 100 Russian Twist ///
Week 1 Shoulder Press Min 0 Max 10 Limit 12-10-8-8 Side lateral Raise Min 0 Max 10 Limit 12-10-8-8 Alt Dumbell Press Min 10 Max 15 Limit 12-10-8-8 Dumbell Shrugs Min 10 Max Limit 10-10-8-8 Reverse Fly Min 8 Max 8 Limit 12-10-8-8 farmers walk Min 45 Max
Week 2 Shoulder Press Min 0 Max 10 Limit 12-10-8-8 Side lateral Raise Min 8 Max 10 Limit 12-10-8-8 Alt Dumbell Press Min 15 Max 20 Limit 12-10-8-8 Dumbell Shrugs Min 45 Max 45 Limit 10-10-8-8 Reverse Fly Min 8 Max 10 Limit 12-10-8-8 farmers walk Min 45 Max
Week 3 Shoulder Press Min Max Limit Side lateral Raise Min Max Limit Alt Dumbell Press Min Max Limit Dumbell Shrugs Min Max Limit Reverse Fly Min Max Limit farmers walk Min Max
Week 4 Shoulder Press Min Max Limit Side lateral Raise Min Max Limit Alt Dumbell Press Min Max Limit Dumbell Shrugs Min Max Limit Reverse Fly Min Max Limit farmers walk Min Max
10 Reps
15 Reps
10 Reps
Reps

20 Reps 12-10-8-8
20 Reps 12-12-12
0 Reps 12-12-12
10 Reps 10-10-10-10

20 Reps 12-10-8-8
25 Reps 12-10-8-8
25 Reps 10-10-10-10
Reps

15 Limit 12-10-8-8
10 Limit 12-10-8-8
15 Limit 10-8-6-6
Limit

Limit
Limit
Limit
Limit

45 Limit 3 walks
45 Limit 3 walks
Limit
Limit