#

Phase 4 Schedule

Week 1 Week 2 Week 3

WORKOUT WORKOUT WORKOUT

Monday ONE TWO THREE

WORKOUT WORKOUT WORKOUT

Tuesday TWO THREE TWO

Wednesday OFF OFF OFF

WORKOUT WORKOUT WORKOUT

Thursday THREE FOUR ONE

5 MILE 5 MILE 5 MILE

Friday RUN RUN RUN

WORKOUT WORKOUT WORKOUT

Saturday FOUR ONE FOUR

Sunday OFF OFF OFF

NOTES FOR FRIDAYS

On Fridays, you will complete a 5-mile run. The goal is to complete this in a little time as possible. Record your
time. The next time you perform this workout, try to beat your time
Phase
#
4 Workout 1

Workout Set A – Deadlifts

Set Up: Perform 3 sets of Barbell Deadlifts, resting 3-5 minutes between sets. Each set varies in the total number of reps,
so you’ll need to reduce the weight accordingly.

WEIGHT
3
A1- Barbell Deadlift REPS REPS/TIME

WEIGHT
5
A2- Barbell Deadlift REPS REPS/TIME

WEIGHT
10
A3- Barbell Deadlift REPS REPS/TIME

After your last set of deadlifts, rest 3-5 minutes and proceed to workout set B.

Workout Set B – Circuit

Set Up: Perform exercises B1-B4 sequentially, in a circuit fashion, resting a little as possible between exercises.
Perform a total of 5 rounds, resting 1-2 minutes between rounds.

WEIGHT
5
B1- Pullup REPS REPS/TIME

WEIGHT
15
B2- 2 Arm Dumbbell Swing (1 in each hand) REPS REPS/TIME

25 WEIGHT
B3- Jumping Jacks REPS REPS/TIME

5 WEIGHT
B4- Barbell Suitcase Deadlift REPS
REPS/TIME
EACH SIDE
Phase
#
4 Workout 2

Workout Set A – Barbells

Set Up: Perform A1 and A2 alternately, resting 3-5 minutes between sets. Each set varies in the total number of reps,
so you’ll need to reduce the weight accordingly.

WEIGHT
3
A1- Barbell Bench Press REPS REPS/TIME

WEIGHT
5
A1- Barbell Bench Press REPS REPS/TIME

WEIGHT
10
A1- Barbell Bench Press REPS REPS/TIME

WEIGHT
3
A2- Barbell Bent Over Row REPS REPS/TIME

WEIGHT
5
A2- Barbell Bent Over Row REPS REPS/TIME

WEIGHT
10
A2- Barbell Bent Over Row REPS REPS/TIME

After your last set of deadlifts, rest 3-5 minutes and proceed to workout set B.

Workout Set B – Circuit

Set Up: Perform exercises B1-B4 sequentially, in a circuit fashion, resting a little as possible between exercises.

WEIGHT
10
B1- Dumbbell Thrusters REPS REPS/TIME

WEIGHT
50
B2- Dumbbell Farmer’s Walk YARDS REPS/TIME

15 WEIGHT
B3- In Place High Knees REPS
EACH LEG REPS/TIME

WEIGHT
20
B4- Plank March REPS REPS/TIME
Phase
#
4 Workout 3

Workout Set A – Front Squats

Set Up: Perform 3 sets of front squats, resting 3-5 minutes between sets. Each set varies in the total number of reps,
so you’ll need to reduce the weight accordingly.

WEIGHT
3
A1- Barbell Front Squat REPS REPS/TIME

WEIGHT
5
A2- Barbell Front Squat REPS REPS/TIME

WEIGHT
10
A3- Barbell Front Squat REPS REPS/TIME

After your last set of squats, rest 3-5 minutes and proceed to workout set B.

Workout Set B – 600M Repeats

Set Up: Perform a total of 4 runs of 600M, resting 2-5 minutes between each.

WEIGHT
2-5
B1- 600M Repeats MINUTES REPS/TIME

NOTE: If you’re running sprints on a treadmill, 600M is 0.4 miles

Phase
#
4 Workout 4

Workout Set A – Barbells

Set Up: Perform A1 and A2 alternately, resting 3-5 minutes between sets. Each set varies in the total number of reps,
so you’ll need to reduce the weight accordingly.

WEIGHT
3
A1- Barbell Overhead Press and Pullups (weighted if too easy) REPS REPS/TIME

WEIGHT
5
A1- Barbell Overhead Press and Pullups (weighted if too easy) REPS REPS/TIME

WEIGHT
10
A1- Barbell Overhead Press and Pullups (weighted if too easy) REPS REPS/TIME

WEIGHT
3
A2- Bench Press and Row (same reps, though) REPS REPS/TIME

WEIGHT
5
A2- Bench Press and Row (same reps, though) REPS REPS/TIME

WEIGHT
10
A2- Bench Press and Row (same reps, though) REPS REPS/TIME

After your last set of deadlifts, rest 3-5 minutes and proceed to workout set B.

Workout Set B – Horizontal Push/Pull Training

Set Up: Perform B1 and B2 alternately, resting 60 seconds between them. Perform a total of 3 sets per exercise.

WEIGHT
10
B1- Dumbbell Floor Press REPS REPS/TIME

WEIGHT
15
B2- Seated Row – Overhand Grip REPS REPS/TIME