Joe Cebula 6 Weeks Strenght joecebula.

com

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Warm Up: Warm Up: Warm Up: Warm Up: “DEADLIFTS &
(Rest/Recovery)
Warm Up:
• 3x10 Band Dislocate 3 Rounds: 3 Rounds: • 3x10 Curl-Up • 3x10 Band Shoulder DAMAYA":
Shoulder • 6x DB Bicep Curl • 6x DB Bicep Curl Then: Dislocate
• 3x10 Band Pull Aparts • 6x DB Bent Row • 6x DB Bent Row “GUT PUNCH": • 3x10 Band Pull Aparts Warm Up:
Then: • 6x DB Clean • 6x DB Clean • 50x Step-Up DB/KB (25 Then: • 3x5 Wall Squat
“THE HOLY TRINITY": • 6x DB Front Squat Push • 6x DB Front Squat Push on each leg) • 3x20 Air Squats
3 Sets:
30min: • 6x DB Overhead Squat • 6x DB Overhead Squat • 50x Curl-Up • 3x5 Goblet Squat
• 2x: (30s/30) Overhead
• Pull-Up • 6x Push-Ups • 6x Push-Ups Repeat, this time • 3x20 Lunges
• Push-Up • 6x DB Overhead Press • 6x DB Overhead Press doing 40 reps of each. Press/Hold Then:
• Dips • Rest 60s • Rest 60s Now repeat three more Rest 60s Between each
Then: Then: Then: times, doing 30, 20, and 10 Then:
10 Rounds: “IWT”: “FIVE FIFTY FIVE”: reps, respectively. • 5x5 Push-Ups
• Max Reps Biceps Curls 3 Rounds: • Bench Press + So essentially: DB/KB • 5x5 Pull-Up
• Max Reps Triceps • 10x Box Jump • Deadlift + Step-up + Curl-Up Then:
Pushdown • 2min Jump Rope • Push-Ups + 50-40-30-20-10 reps of “TICKET TO
Rest 60s • 2min Rest • Pull-Up + each GAINVILLE":
Use a weight that cause • Back Squat + Then: • Bench Press +
failture each between 10-15 3 Rounds: 10-9-8-7-6-5-4-3-2-1 Cooldown: • Pull-Up +
reps each set • 10x Goblet Squat reps of each • Overhead Press +
Then: • 2min Run Looks like: 10 of each then • Bent Row +
Cooldown: • 2min Rest 9 of each then eight of 10-9-8-7-6-5-4-3-2-1 reps of
Then: eight all the way to one each
Cooldown: Then: Choose a weight for each
Cooldown: that makes it moderately
difficult to complete the
first ten reps.
Then:
• 2min Curl Challenge
Then:
Cooldown:
Monday Tuesday Wednesday Friday Sunday
Thursday Saturday
DAY 8 DAY 12
DAY 9 DAY 10 DAY 14
DAY 13
Warm Up: DAY 11 Warm Up:
Warm Up: Warm Up: (Rest/Recovery)
• 3x5 Wall Squat Warm Up:
3 Rounds: • 3x5 Wall Squat • 3x5 Wall Squat
• 3x20 Air Squat Warm Up: • 3x10 Band Shoulder
• 6x DB Bicep Curl • 3x20 Air Squat • 3x20 Air Squat
• 3x10 Jump Squat • 3x5 Wall Squat Dislocate
• 6x DB Bent Row • 3x10 Jump Squat • 3x10 Curl-Ups
Then: • 3x20 Air Squat • 3x10 Band Pull Aparts
• 6x DB Clean • 3x10 Push-Ups • 3x10 Push-Ups
“IT'S HARDER NOT • 3x20 Lunges Then:
• 6x DB Front Squat Push Then: Then:
THAT WAY”: • 3x10 Jump Squat 3 Sets:
• 6x DB Overhead Squat “PRISON BURPEES": “200 IN 20”:
• 6x 30/:30s Frog Hops • 3x10 Push-Ups • 2x (30s/30s) Overhead
• 6x Push-Ups 20-1 Ladder Burpee  20min EMOM:
Rest 3min Between Rounds Then: Press/Hold
• 6x DB Overhead Press • 20x Burpee + 5m walk • 10x Push-Ups
• 6x 30/:30s Frog Hops “GOING DOWNTOWN”: Rest 60s Between each
• Rest 60s across room + • 10x Curl-Ups
Rest 3min Between Rounds • 4x: 30/:30s Frog Hops Then:
Then: • 19x Burpee + 5m walk • 10x Air Squat
• 6x 30/:30s Frog Hops Rest 1min • 5x5 Push-Ups
“IWT": across room + Then:
Then: Then: • 5x5 Pull-Ups
3 Rounds: • 18x Burpee + 5m walk Cooldown:
15x: 10s Push-Ups/ 20s Rest • 4x: 30/:30s Split Jumps Then:
• 10x Push Press across room +
Then: Rest 1min “BIG 3 UPPER":
• 2min Run • All the way to 1x Burpee
Cooldown: Then: 3 Rounds:
• 2min Rest This is 210 Burpees total
• 4x: 30/:30s Burpees • 1min Bench Press
After the 3 rounds, rest 5 Then:
Rest 1min • 90s Rest Between Rounds
min (including the last 2 min Cooldown:
Then: Then:
rest)
• 4x: 30/:30s Push-Ups 3 Rounds:
Then:
Rest 1min • 1min Overhead Press
3 Rounds:
Then: • 90s Rest Between Rounds
• 10x Front Squat
• 4x: 30/:30s Air Squats Then:
• 2min Jump Rope
Then: 3 Rounds:
• 2min Rest
Cooldown: • 1min Bent Row
Then:
• 90s Rest Between Rounds
Cooldown:
Then:
10 Rounds:
• Max Reps Biceps Curl
• Max Reps Triceps
Pushdown
Rest 60s
Use a weight that cause
failture each between 10-15
reps each set
Then:
10 Rounds:
• 30s Position Push-Up Plank
• 30s Rest
Then:
Cooldown:
 .,
Monday Tuesday Wednesday Friday Sunday
DAY 15 DAY 16 DAY 17 DAY 19 Saturday DAY 21
Thursday
Warm Up: Warm Up: Warm Up: Warm Up: DAY 20 (Rest/Recovery)
• 3x10 Band Dislocate • 5min Movility • 3x5 Wall Squat • 3x10 Shoulder Dislocate
DAY 18
Shoulder Then: • 3x20 Air Squat Warm Up:
• 3x10 Band Pull Aparts
• 3x10 Band Pull Aparts • 10min Run, 2min rest • 3x20 Lunges 3 Rounds:
Warm Up: Then:
Then: Then: • 3x10 Shoulder Dislocate • 6x DB Bicep Curl
• 3x5 Wall Squat • 2x (30/30) Overhead
3 Sets: “DEATH BY 10M”: Then: • 6x DB Bent Row
• 3x20 Air Squat Press/Hold
• 2x (30/30s) Overhead 20min EMOM: 3 Sets: • 6x DB Clean
• 3x20 Lunges Rest 60s Between each
Press/Hold • 10M in minute one • 2x: (30/30) Overhead • 6x DB Front Squat Push
• 3x10 Jump Squat Then:
Rest 60s Between each • 20M  in minute two Press/Hold • 6x DB Overhead Squat
• 3x10 Push-Ups
Then: • 30M in minute three Rest 60s Between each • 5x5 Push-Ups • 6x DB Push-Ups
Then:
• 5x5 Push-Ups So on until you do 200M in Then: • 5x3 Burpee • 6x DB Overhead Press
“28MINUTES":
• 5x5 Pull-Ups a minute twenty. “400M Then: • Rest 60s
• 4x: 30/:30s Frog Hops
“WELCOME PARTY": What you have left over MANSLAUGHTER": “LOVE/HATE": Then:
Rest 2min
• Bench Press/o Push-Ups + from the minute is rest. • 10x DB Walking Lunge Ladder 10-1 1-10 “DETERMINATED":
Then:
• Burpee/Pull-up Pro tip: Go easy during our reps (5 on each leg) Then • Bench Press/Push-Ups 10- 5 Rounds:
• 4x: 30/:30s Split Jump
20-10 reps of each. first handful of immediately complete 9-8-7-6-5-4-3-2-1 • 30s Deadlift
Rest 2min
Complete 20x Bench Press Sprint, or you’ll blow up • 5x DB of shoulder Press
Then: • Burpees 1-2-3-4-5-6-7-8-9- • 30s Hang Clean
and then 20x Burpee/Pull- early. Repeat until completing the
• 4x: 30/:30s Burpees 10  • 30s Push Press
up. Then: 400mts Or 40 Rounds for Then:
Rest 2min Then:
Then: Cooldown: 10mts. Cooldown:
Then: 10 Rounds:
10 Rounds: Don't use too much weight
• 4x: 30/:30s Push-Ups • Max Reps Biceps Curl
• Máx Reps Biceps Curl DB from 5 to 10kg is fine.
Rest 2min • Max Reps Triceps
• Máx Reps Triceps Then:
Then:
Pushdown Cooldown: Pushdown
• 4x: 30/:30s Air Squat/
Use a weight that cause Rest 60s
Squat Hold
failture each between 10-15 Use a weight That cause
Then:
reps each set failture each between 10-15
Cooldown:
Then: reps each set
10 Rounds: Then:
• 30s Position Push-Up Plank 10 Rounds
• 30s Rest
• 30s Position Push-Up
Then:
Plank
Cooldown:
• 30s Rest
Then:
Cooldown:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY 22
DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
Warm Up:
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: (Rest/Recovery)
• 3x10 Dislocate Shoulder
3 Rounds: • 3x5 Wall Squat • 5min Movility 3 Rounds: • 3x10 Shoulder Dislocate
• 3x10 Band Pull Aparts
• 6x DB Bicep Curl • 3x20 Air Squat Then: • 6x DB Bicep Curl • 3x10 Band Pull Aparts
Then:
• 6x DB Bent Row • 3x20 Lunges • Run 8min, rest 2min • 6x DB Bent Row Then
“THE HOLY TRINITY":
• 6x DB Clean • 3x10 Jump Squat Then: • 6x DB Clean • 2x (30/30) Overhead
30min:
• 6x DB Front Squat Push Then: “THE TREADMIL • 6x DB Front Squat Push Press/Hold
• Pull-Ups
• 6x DB Overhead Squat “IT'S A DEEP BURN": DRILL": • 6x DB Overhead Squat Rest 60s Between each
• Push-Ups
• 6x Push-Ups 10 Rounds: 6 Rounds: • 6x Push-Ups Then:
• Dips
• 6x DB Overhead Press • 10x Box Jump • 45s Sprints • 6x DB Overhead Press “BIG ARMS":
Then:
• Rest 60s • 10x Thurster • 30s Rest • Rest 60s 10 Rounds:
10 Rounds:
Then: • 10x Jump Squat Then: Then: • Pull-Up
• Max Reps Biceps Curls
“IWT": Then: Cooldown: “CIRCUS MAXIMUS": • DB Triceps Kickback
• Máx Reps Pushdown
3 Rounds: 10 Rounds: 12 Rounds: • DB Bicep Curl
Triceps
• 10x Snatch (10 on each • 30s Position Pus h-Up • 12x Thrusters Use a weight a that cause
Use a weight that cause
arm) Plank • 12x Push-Ups failture each between 10-15
failture each between 10-15
• 2min DB Bear Crawl • 30s Rest • 12x Deadlifts Reps each set
reps each set
• 2min Rest Then: Then: Then
Then:
Then: Cooldown: 10 Rounds: Cooldown:
Cooldown:
3 Rounds: • 30s Position Push-Up
• 10x Clean Plank
• 2min Bear Crawl • 30s Rest
• 2min Rest Then:
Then: Cooldown:
Cooldown:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY 29 DAY 30 DAY 32 DAY 33 DAY 34
DAY 31 DAY 35
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up:
Warm Up: (Rest/Recovery)
• 3x5 Wall Squat 3 Rounds: • 3min Movility • 3x5 Wall Squat • 3x5 Wall Squat
• 3x5 Wall Squat
• 3x20 Air Squat • 6x DB Bicep Curl Then • 2x20 Air Squat • 3x20 Air Squat
• 3x20 Air Squat
• 3x5 Goblet Squat • 6x DB Bent Row • Run 8min, Rest 2min • 3x20 Lunges • 3x5 Goblet Squat
• 3x10 Jump Squat
Then: • 6x DB Clean Then Then: • 3x20 Lunges
Then
“MEANT TO MOVE": • 6x Front Squat Push “6: BY 30/30’S": Then:
“10MIN OF HELL": “SORE LEGS":
7 Rounds: • 6x Overhead Squat • 6x 30/:30 Run “ROOCKET BOOSTER":
• 10min Burpee Box Over Ladder 20-1
• 30s Box Jump • 6x Push-Ups • Rest 4min 5 Rounds:
Then: • 20x Lunges + 30s Wall Sit
• 60s Step-Up • 6x Overhead Press • 6x 30/:30 Run • 3x Front Squat (Weight
10 Rounds: • 19x Lunges + 30s Wall Sit
• 30s Rest • Rest 60s • Rest 4min Hevy)
• 30s Position Push-Up • 18x Lunges + 30s Wall Sit
Then Then: • 6x 30/:30 Run • 5 Box Jump
Plank • 17x Lunges + 30s Wall Sit
Cooldown: “IWT" Then: Rest 3min
• 30s Rest All the way to 1x Lunge +
3 Rounds: Cooldown: Then:
Then:
• 30s Position Push-Up 30s Wall Sit Cooldown:
Cooldown:
Plank Then:
• 30s Burpee Cooldown:
• 60s Jumping Jacks
• 60s Rest

3 Rounds:
• 30s Wall Sit
• 30s Step Up
• 60s Jumping Jacks
• 60s Rest
Then:
Cooldown: