— WO Ce essarses Orerncasrie 08 or BB Benen Press -2x4-6RM (@© Tora BeAsT;rertorm as Tipe X Set with 4AM - Stop when you cant perform at east 2 reps Lying DBVEZ Bar Trcep Extensions 24-6 RM" @ TOTAL BEAST: Pertorm as Tele X'Set with SRM Sop when yu can't pertorm a east 2 eps Barbell Squats ~ 4x 10-12 Ale Barbell Hip Thrust 4x 10-12 RM ‘Slngle Arm Hi Pulley Rows -15/10/5 Ladders using 1SAM (alternate rightett each ep) (60 ec rest /30 sec rest) ‘Single Arm Straight Arm Pushdowns - 15/10/5 Ladders using 15AM (alternate righVieft each rep) (60.secrest/ 30 se rest) neh Press - 24-6 RM (@© TOTAL BEAST: Pertorm as Tple X Set with 4-SRM - Stop when you cat perform atleast 2 reps Lying DB/EZ Bar Tricep Extensions - 2 x 4-6 RM* @ TOTAL BEAST: Pertorm as Triple X Set with 4-5RM - Stop when you can't perform at least 2 reps ~ Perfor to fallre using a weight hat you an manage without a spate Pee Ee oe md Face Pulls x 15 Face Pulls x 15 Sled Push x 20 yards (45ibs x 2 on sled) Hyper Y's x 15 Hyper Y's x 15 Hyper Y's x 15 aplosive Sled Pushaway x 30 yards (4SIbs x 4 Sled Push x 20 yards (45ibs x2 on sled) Sled Push x 20 yards (Abs x 2 + 25Ibs x2 on sledfon sled) ‘Clamshells x 15 each ‘Clamshells x 15 each Rest 1-2 minutes and repeat for a total of 3 rounds Rest 1-2 minates and repeat fora foal of 3 rounds Rest 1-2 minutes and repeat fora otal of 3 rounds — DEE Cn sess TT Ornsus ‘Weighted Chins - 2 x 4-6 AM" @ 101A BEAST: Portorm as Triple X Set with 4-SRM - Stop when you can’t pertorm at least 2 reps ‘Barbell Curls - 24-6 RM (@© TOTAL BEAST Pertorm as Triple X Set with 4-SRM ~ Stop when you cant perform atleast 2 reps ‘Barbell OHP - 4x 10-12 RM* Welohted Dips -4x 10-12 RM DB Step Ups 15/10/5 Ladders using 1SRM altemate ighVieft each rep) (60 sec rest/ 30 sec rest) DB Reverse Sprinter Lunges -15/10/S Ladders using 1SAM (alternate righ¥ett each rp) (60 sec rest/30 sec rest) Weighted Chins -2x 4-6 RM* @ TOTAL BEAST: Perform as Triple X Set with 4-SAM - Stop when you can't perform a least 2 reps DB Migh Pulls -2x 4-6 RON” (@ 101A BEAST: Pertorm a5 Tile X Set with 4-5RM - Stop when you cant perform atleast 2 reps Perform to fale using a weight hat you an manage without a spotter CONROE -rer ntsning your Mach conditioning Workout, complete an Ab Shs Workout Ee ESS Ee od ace Pulls x 15 ace Pulls x 15 Two Foot Hops x 60 Gump f ? Double Unders x 60 Hyper Ys x15, [iyper Ys x 15 ‘Two Foot Hops x 60 jump rope) Double Unders x 60 Clamshells x 15 each leg [Clamshells x 15 each leg ‘Clamshells x 15 each leg est 1-2 minutes and repeat for a total of 3 rounds est 1-2 minutes and repeat fora foal of 3 rounds est 1-2 minutes and repeat for a total of 3 rounds — Doar sustmocises MSEC E susromases Coe eats 24-6 AM (© ora BAST: Perio a TeX Se wh SRM Slop when you cn perio tse 2 eps a Reverse Barbet Lunges 2x -6Rnr __@ TOTAL BEAST Perform as Wl XSet with SRM Stop when you cant perfor at least reps Barbell Rows 4x 10-12 RM* Barbell Curls - 4x 10-12 AM 30 Crossovers - 15/10/5 Ladders using 15RM (alternate right/let each rep) (60sec rest /30 sec rest) ‘Alternating DB Bench Press -15/10/5 Ladders using 20RM (alternate right/eft each rep) (60sec rest/20 sec rest) 2x66 RM (@ TOTAL BEAST: Pertorm as Triple X Set with 4-5AM - Stop when you can't perform atleast 2 reps Ait. Reverse Barbell Lunges - 2x 4-6 RM" @ 107AL BEAST Pertorm as Triple X Set with 4-5RM - Stop when you can’t perform at least 2reps, * Perform to fallare using a weight that you an manage without a spotlerDYER ATO Barbell OHP - 24-6 RM™ @ TOTAL BEAST: Perform as Tipe X Set with 4-SAM - Stop when you cat perform atleast 2 rps Weighted Dips- 2x 4-6 RA @ TOTAL BEAST: Perform as Triple X Set wih 4-BAM - Stop when you cant perform atleast 2 reps Dendlifis- 4x 10-12 RN ‘Alternating Reverse Barbell Lunges - 4x 10-12 RM* Lat Pulldowns - Race to 100 (use 15-20RM to start) - Droppin? spots when no more than S reps Stralght Arm Pushdowns -Race to 100 (use 12-20RM to stat) Barbell OHP - 24-6 RM" (@ TOTAL BEAST: Perform as Tile X Set with 4-5AM ~ Stop when you cant perform at least 2 reps Weighted Dips - 2x 46 RM @ TOTAL BEAST: Perform as Triple X Set with 4-SAIM Stop when you cant perform atleast 2 reps ~ Perform fale using a welght Wat you an manage without spor TD tes anisning your riush Conditioning Workout, complete an Ab Shue Workout Ped Peso fois om Tace Pulls x 8 Taee Pulls 15 iternating Waves x 40 seconds ‘Alternating Waves x 60 seconds [sapere 6 Alternating Waves x 40 seconds Rope Slams x 60 seconds [Ctamshells x 15 each le ‘Clamshells x 15 each Ie Se ti ee re te ee ee ed PYRE PT scan SEP Ora ance Barbell Raws:- 24-6 AM* @ ToTAL BEAST: Pertorm as Triple X Set with 4-5AM - Stop when you can’t perform at feast 2 reps Barbell Curls -2x 4-6 RM @ TOTAL BEAST: Perform as Triple X Set with 4-SRM - Stop when you can't perform at least 2 reps: (DB or 88 Bench Press -4.x10-12 AM" Lying 06/2 Bar Weep Extensions -4 x 10-12 RM Low Pulley Goblet Squats - Race to 100 (use 12-2080 to stat) Paltthroughs - Race to 100 use 12-20RM to start) Barbell Rowe -2x4-6 RM @ TOTAL BEAST: Perform as Triple X Set with 4-8AM- Stop whon you cant perform at least 2 reps Barbell Curls 24-6 RM" @ TOTAL BEAST; Perform as Tine X Set with 4-SRM - Stop when you cant perform atleast 2 reps * Perorm to fale using a weight that you an manage without a spotter —$ KG -tte sntning your rash conditioning Woshou, complete ax Ab Shute Workout Feed Reems Face Pulls x15 Tace Pulls x 15 Round Trips x 6 (lateral shufile sprint, ateral shuffle, backpedal) Hyper V's x 18 ‘Glamshells 3 15 each leg Round Trips x § Gateral shufile, sprint, | Round Trips x 9 (lateral shale, sprint, lateral shuffle, backpedal) Hateral shuffle, backpedal) lateral shuflle, backpedal) Clamshells x 15 each le IClamshells x 15 each le Clamshells x 15 each le 2 minetes and repeat fora total of 3 rounds Rest 1-2 minutes and repeat fora total of 3 rounds Rest 1-2 minutes and repeat fora total of 3 rounds — Diao Ce cers Se Oo ear] Ped |Face Pulls x 15 ound Trips x 3 Gateral shall, sprint, Iateral shnfie,bacipeéal) (Hyper Y's x 15 Hound Trips x 3 (lateral shufile, sprint, ‘Hyper Y's 3 x 15 Barbell Squats - 2x 4.6 AMY @ 101A: weast: rertorm ae Tole X Set wie 4-SRM ~ Stop when you cat perform at least 2 rope Barbell Hip Thrusts -2x4-6 RM @ ToTAL BEAST: Pertorm as Triple X Set with 4-SAM - Stop when you can’t perform at least 2 reps ‘Weighted Chine -4 x10-12AaM 1B Mioh Pils - 4x 10-12 RIM Xrossovers ace ta 100 (uso 15-2086 ta start) Pushup Propression Race e100 (eine => lat => Hatkneeing => incline => nctine keting) Barbet Squats- 24-6 AM © ota. weAst:pertrm as Tope X Set with 4a - Sap when you cant perma ast 2 pe Barbell Mip Trusts~24-6 RM @ Tora BEAST: Portorm as Triple X-Sat with 4-5RM - Stop when you can't perform atleast 2 roms * Perfor to faire using a welght that you an manage without spotter—._ WE Sy eases naeesT Dealt - 4x 6-8. AM" @ 1oTAL BEAST Pertorm as 10-12RM HELL Set for 6 Mioutes. 30 second rests within. OITT throughout. Reverse Iron Cross 150 ~2x 6,reps (6 second max iso hold) Rest 0 seconds between ISO sets 18 or 88 Bench Press 4 x6-8 RM © ToTAL BEAST Portorm as 10-12RNM HELL Set for 6 Minutes. 30 second rests within OFTT throughout. Floor Pin Press SO Weighted Chins 4 x 6-8 RM © 101A BEAST Pertorm as 10-12RM HELL Set for 6 Minutes. 30 second rests within, OITT throughout, ‘Biceps Bar Breaker ISO - 2.16 reps (6 second max iso hold) Rest 30 seconds between ISO sets ‘Alternating Reverse Barbell Lunges 310-12 RM* tensions -3x 10-12 RA ‘8 High Pus - 310-12 Ra ids Between ISO sets 1.6 reps (6 second max so hold) Rest EZ Bar Tee Perform fare sing & weight at you on manage without a spotter CE TUL aster tnisning your Fiush Conditioning Workout, complete ax Ab Shullle Workout Ped Estes poe [Band Pull Rparts x 15 Band Pull Bparts x 15 [Band Pull Rparts x 15 ‘il Shuffle x 2 round trips ‘AU Shuffle x 3 round trips ‘Ail Shuffle x § round trips ip Band Ladder x Laddex to 10 Hip Band Ladder x Ladder to 10 ‘Hip Band Ladder x Ladder to 10 Teky Shuffle x 2 round trips Teky Shuffle x 3 round trips Teky Shuffle x $ round trips Rotator Cuff ER x 15 each arm Rotator Cuff ER x 15 each arm Rotator Cuff ER x 15 each arm High Knees x 3 round trips ‘High Kanees x § round trips High Knees x 2 round trips est 1-2 minetes and repeat fr a total of 3 romnds Rest 12 minetes and repeat for a total of T rounds Rest 1-2 minetes and repeat fora total of 3 rounds eet DAY 17 - POWER DAY con LEe 1..6yctone Ninja Box Jumps (Box Jumps - Base Mode) - 3 sets of 30 seconds each (rest 60 seconds between) 2 Barbell Hang Clean and Press - 3x 8 (use 60% of 1RM) (est 60 seconds between sels) Base Mode - DB Hang Clean and Press - 4x8 each arm -com- Dlte bots arms each s 3.8 Dead Rows -3 8 (use 60% of IRN) (rest 60 seconds between sets) POWER LADDER 1 x (Base = 2 at 2/476 reps each, Beast = 4 at 2/4/6 reps each @) TOTAL BEAST = 4 at 2/4/6/8 reps eact® Rest twice as long as it takes to complete each rep ter explosively 44, Plyo Plugs (Base Mode -Piyo inverted Rows) 48. Phyo Pushups 46 Squat Jumps CONRERT TINS TESA TTC wag Ta Fu DA Rah WROD TIT—$ DES en) TOTAL BEAST Perform as 10-127 HELL Se tor Gunes, 30 second rests within HTT trough, (© TOTAL BEAST Pectorm as 10-12RM HELL Satter GMindes. Mbeecond eats wethin, OTT ftroaghout Triceps Grounebveskar ISO -2 x 6 res (6 second man so ele] Rest 30 seconds between ISO ss Dead - 3% 10-12 aM (0B or BS Bench Press 3x 10-12 RY Weight Chins + 3.x 10-42 RM "Parr to elev inga weight Tal you an manage wine aspoTet CET irr rasan your roast Comisoning Workout, complete aa Rb Saute Westoat ed Cd eed a Ibs x 15 [face Altemating Waves x 4 seeunds iterating Waves x 6 seconds Legere) ope Slams x 6b seconds J ctumsnatis x38 each Se —.-_— BEBE 1 .Oyetone Nags Bax Jumps (Bou Jumps ase Mode) - 4 sats uf 45 secomts each (rest 0 secends between) '& Barbe Hang Clean and Pres - x 4 (vse BPs of IRI rest 60 seconds between ls) Base Made - DH Hang Clan ard Press 4x6 each arm comm poe Bot arms act set 3. BB Dead Rows 0x4 (oes 80% of TRA) (hes 60 seconds between sets) [POWER LADOGR 4 (Base = 2 at 2/76 reps each Bast = 4a 254 eps each, QQUTOTAL GTAST = dat Zn epa eng Rost Wace aslo os Takes comple exch ep ter expontvay 4008. Sage Kem Squat Rowe Fgh 448. See Arm Squat Row Let Ae Puising Heep Piye Pups CE Bash aad lateral skefle, beckpedal) Clamsbells x 15 each —.-— EE Bia Hip Thrests «4 x 68 RM © TOTAL BEAST Pestorm.ns10-12RM HELL Sette BMintes 0'secomd rests within. OTT trocgont ip Thrust rn Press 150-2 x Gireps (6 secend max oa held) est 30 seconds between 1 sats Weighted Uips 06-8 Ra (© FOAL LAST Porters 9a 10-12RF HELL Sutton Biman. SD escand rete WDA OTT Bea, Dip Crossover 50-2. traps (8 acond max iso hold) Rest 29 seconds between ISO sats [aarves Corts 4n 6:8 RAE (© TOTAL Beast Pectorm a5 10-12KM HELL Set fr 6 Minutes. S0se0004 rests WaDIN. OTT Broughent caps treakeut 150 - 21 6 reps (6 secand max sn bod) Rest 30 seconds betwens 150 sets Aiarbell Squats «Si A+ Piarbes OP - 3x 10-12 RAI ames Rows 34 10-12 mM 7 Pavia Waa ing a wag at yours ape woul 3 oS~ DEE [sarees [Gea 1 Deans 4 x IRM, HAMAD, 2 BRUTE AMRAP with & AMY (50 seconds t'? minutes rest between strength set) 2 Chose Grip Bench Press - 4.4 Rd, 8 el16 RMS, 2 MINUTE AMAAP ith 4 RAM® 690 seconds fo 7 minutes rest between strength sets) [3 Underhand Barbi oor ~ 4x4 RM, & RT16 RM’, 2 MINUTE ANMRAP with 4 RAM" (80 seconds to 2 minutesres! between strength ses) a een ‘Sraight Set Supervet x3 ipertorm al reps en each arm before meving to BSS) Use 10H (Transition Revi bw enercives, 408 48, G6 Buigaian Spit Squat Hops ~ Straight Set Supercat x3 pectorm allreps on each keg betore moving io mert set) Fertrm wih just 108 trom 4A Use a combined urbe weight that sequal fo the weight ofthe single dumbbell wed inthe previous exercie: Perio i are ng weigh Bal you an manage wiheula water gy DAY 44 - LADDER WORKOUT URE oo td ears Poa 1 Barbell Squats « 4x 4AM, 6,16 RAM", 2 MINUTE AMRLAP wi & RN (60 seconds to 2 mines rest between strength sets) 2. Babes On - 44 RA, BAM 1AM, 2 MINITE AMBRAP with RM" (90 seconds ba Zmunates rest Betweun Siren Sets) 3 High Pus - 44 RA, 8 RA, 4A. OS or EB Swings - Straight Set Supecee x3 (partorm all eps Detore moving lo Cavaliere Crossovers) Use Heavy KB/DE (Tranaion est hiwexmecises, | 90 sse new sets) 48. 6 or Ki Cavaliere Crossovers - Sight Set Supersetx3 (perform ll reps on wach arm betece moving io next set) Use sama weight and drive with expsave stay * Pero alr wing a well al you an manage witcul a spotier ONE ERC ESM LLC “ter tnshing your Fash Condition Workout, complete an Sele Wochoat Sn oad 3 Welgtted Chins — 4.4 RM, RM GR, 2 MNLTE AMAR wth IRM (80 Seconds t 7 mre rest bebe strength sets) 44. Pine Pressouts «Straight Set Superset x3. ise heaviest pate you can hana. (ansiion Rest hw exercises. 90 s8¢ Bw sts) Peo tne ing a weight Pa pou os manage mito epeex4 AMS, 616 BM, 2 MINUTE AMMRAP wits 4 FA (30 seconds to? minutes rest between strength Sets) ] Chon Gr Ranch res 4 8 M6 RA, 2 NTE AMRAP nth. C0 seconds 2 mins et betoreen strength et | ‘ Vadetnand Bartel Rows - 4x4 RM".0 RM ABAME. 7 MINUTE ANRAP wih4 RM (0-veconds to Zens restbetweensrngth sets) | ~ Parle te are wing a weg Atal jou Sa manape wittoct a upotiee = MBE Uiashion yur Musk Coadmnosane Bocheut commbres on Hib Sails Wechiet * Patton ta eure ong might Thal YoU a8 manage wT 8 Spee SESE EMCEE ~ ine inching your Mash Contoniae Wasnt complete on Shull Wosbut en TOTAL EAST MOOK . See DAY 54 - TOTAL BODY WORKOUT tit Coot ere 1. abe ip TUR = 4-4 RY, B RMS RM, 2 IMRT MRAP wth 4 RM" CO Saco to 2 ATES reat DeRweNR SIEGES ts) 2 Weighted ips «dxf, & Rit Air, 2 NTE ANBAR with dF (fd seconds to minutes rest between streogts ets) [Weighted Chins 44 RM, BAW,16 RU, 7 MULTE AMAL wath 4AM (30 seconds te 2 minutes rest batten strength sets) 4A, Plot Prosscuts ~ Straight Set Superset x3 - Use heaviest ple you can han. (Wansition Rest bra excises. 90 see Bw sets) £3. Explosive Piste Side Lunges - Straight Set Superset x3 (asternats to each ste fo a reps) Pertorm wee same plate trom 4A. * Pertorm to talure using a weight that you an manspe withoet a spotter