Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

LBD MAXIMUS WARMUP UBD MAXIMUS WARMUP UBD LBD Rest or Recovery Cardiovascular

Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row, Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski For 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes

Then: Then: Then: Then: Then: Then:

3x5 Wall Squats
3x20 Air Squat
3x5 Goblet Squat
3x20m Walking Lunges
5x5 Air Squat Jumps
Then:
“GRIND/EXPLODE":
10 Sets:
10 DB Front Squat (Weight Hevy)
+ 20 Split Jumps
1 minute rest between each set.
Then:
“THE BEST FOR LAST":
Row,Run,Bike, Etc 1 minute ALL
OUT
Then:
THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes
3 Sets: 3x10 Shoulder Dislocate 3 Sets: 3x10 Shoulder Dislocate 3x5 Wall Squats
6 DB Curls 6 DB Curls 3x20 Air Squats
6 DB Bent Row Then: 6 DB Bent Row Then: 3x5 Goblet Squat
6 DB Hang Cleans 6 DB Hang Cleans 3x20m Walking Lunges
6 DB Thusters 3 Sets: 6 DB Thusters 3 Sets: 5x5 Air Squats Jumps
6 DB Overhead Squats 30sec DB Overhead Press 6 DB Overhead Squats 30sec DB Overhead Press
6 DB Push-Ups 30sec DB Overhead Hold 6 DB Push-Ups 30sec DB Overhead Hold Then:
6 DB Overhead Press 30sec DB Overhead Press 6 DB Overhead Press 30sec DB Overhead Press
30sec DB Overhead Hold 30sec DB Overhead Hold “Work Up To Hevy Front Squats":
Use a double dumbbells weight 10 Rest 1 minute between each set. Use a double dumbbells weight 10 Rest 1 minute between each set. (10 reps @ 30% 1RM, 5 reps, 50%
to 25lb. to 25lb. 1RM, 3 reps @ 70% 1RM, 1 rep
Use a double dumbbells weight Use a double dumbbells weight 90% 1RM)
Then: 3 to 5lb. Then: 3 to 5lb.
Then:
“IWT": Then: “GUT PUNCH": Then: 4x4 Pause Front Squats @80%
3 Sets: 50-40-30-20-10 1RM
30sec 1.5 Push-Ups 3x10 Push-Ups Double DB or KB Step-Up 3x10 Push-Ups Rest 4 minutes between each set.
30sec Burpee Tuck Jumps 5x5 Pull-Ups (2x35lb @ 20”) 5x5 Pull-Ups
1 minute Jumping Jacks Toes-To-Bar Then:
1:30 minute Rest Then: Then:
If you can't toes-To-Bar any “ROOCKET BOOSTER":
3 minutes intermission (includes “DEATH BY PUSH-UPS”: addominal exercice “TICKETS TO GAINZVILLE”: 5 Sets:
previous 1:30 minutes rest) Start a timer, and 1 Push-Up 10-9-8-7-6-5-4-3-2-1 3 Front Squats @ 80% 1RM
minute one, 2 Push-Ups Then: Bench Press 5 Box Jumps @ 24”+
3 Sets: During minute two, 3 Push-Ups Pull-Up Rest 3 minutes between each set.
30sec 1.5 Goblet Squats during minute three so on, until “QUICK AND DIRTY": Overhead Press
30sec Burpee Box Jumps Failure 4 Sets: Bent Row Then:
1 minute Jumping Jacks 20sec Cardio (Row,Run,Bike, Etc)
1:30 minute Rest Then: 40sec Rest Then: “5 MINUTES PLANK":
Rest 2 minutes 10 Sets:
Then: “PULL-UP LADDER": “PUSH-UPS MAXIMUS": 30sec Plank Position Push-Up
5x (1-6) Pull-Up do 1 pull-up, Rest Then: 10 Sets: 30sec Rest
“5 MINUTES PLANK ": 5 to 10sec, do 2 Pull-Up Rest 5 to 10 Push-Ups
10 Sets: 10sec, then 3 and so on up to 6. 4 Sets: 10sec Rest Then:
30sec Plank Position Push-Up That's one round. Do 5 20sec Cardio (Row,Run,Bike, Etc)
30sec Rest 40sec Rest Then: THE STANDARD
Then: Row,Run,Bike or do another form
Then: Then: THE STANDARD of easy cardio for 10 minutes
THE STANDARD Row,Run,Bike or do another form
THE STANDARD Row,Run,Bike or do another form SHORT AND SWEET of easy cardio for 10 minutes
Row,Run,Bike or do another form of easy cardio for 10 minutes Row,Run,Bike or do another form
of easy cardio for 10 minutes of easy cardio for 5 minutes

Day 9 Day 10 Day 11 Day 12 Day 13 Day 9

 Rest or Recovery Cardiovascular
Day 8
MAXIMUS WARMUP INTERVAL WARMUP QUICK WARMUP MAXIMUS WARMUP UBD Rest or Recovery Cardiovascular
UBD
Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair-
Easy Pace - Row,Run,Bike, Stair- Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 5 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes
Climb or Ski for 10 minutes
Then: Then: Then: Then: Then:
Then:
3 Sets: 6 Rounds: 30sec Air Squats 3 Sets: 3x10 Shoulder Dislocate
3x10 Shoulder Dislocate 6 DB Curls 30sec Cardio (Row,Run,Bike, Etc) 30sec Air Squats Jumps 6 DB Curls
6 DB Bent Row 30sec Rest 30sec Wall Sit 6 DB Bent Row Then:
Then: 6 DB Hang Cleans 30sec Lunges 6 DB Hang Cleans
6 DB Thusters Then: 30sec Frog Hops 6 DB Thusters 3 Sets:
3 Sets: 6 DB Overhead Squats 30sec Split Jumps 6 DB Overhead Squats 30sec DB Overhead Press
30sec DB Overhead Press 6 DB Push-Ups “MANDATORY RECOVERY": 30sec Burpees 6 DB Push-Ups 30sec DB Overhead Hold
30sec DB Overhead Hold 6 DB Overhead Press Easy intervals That's one round. 1 do 2 6 DB Overhead Press 30sec DB Overhead Press
30sec DB Overhead Press 30 Rounds: 30sec DB Overhead Hold
30sec DB Overhead Hold Use a double dumbbells weight 10 20sec Cardio Then: Use a double dumbbells weight 10 Rest 1 minute between each set.
Rest 1 minute between each set. to 25lb. 40sec Rest to 25lb.
“IT'S HARDER THAT WAY": Use a double dumbbells weight
Use a double dumbbells weight Then: Then: 3 Sets: Then: 3 to 5lb.
3 to 5lb. 6x (30sec Work/30sec Rest)
“IWT": “50 QR": Frog Hops Unphill “FYF - CIRCUS MAXIMUS": Then:
Then: 3 Sets: 10 minutes EMOM: Rest 3 minutes between each set. 12 Rounds:
10 Alternating Snatch ( 5 per arm) 5 Push-Ups 12x DB Thusters 3x10 Push-Ups
3x10 Push-Ups 1 minute DB Bear Crawls 5 Pull-Ups Then: 12x Push-Ups 5x5 Pull-Ups
5x5 Pull-Ups 1 minute Jumping Jacks 5 Dips 12x Deadlifts
1 minute Rest 15 Rounds: Then:
Then: Then: 10sec Push-Ups Then:
5 minutes intermission(includes 20sec Rest “Work Up To Hevy Pause Bench
“DUMBBELL HELL “: previous 1 minute rest) THE STANDARD “5 MINUTES PLANK ": Press
3 Sets: Row,Run,Bike or do another form Then: 10 Sets: 4x6 Pause Bench Press
2:30 minutes DB Single Arm Bench 3 Sets: of easy cardio for 10 minutes 30sec Plank Position Push-Up Rest 3 minutes between each set.
Press (Arm Right) 10 Clean and Press THE STANDARD 30sec Rest
2:30 minutes DB Single Arm Bench 1 minute Bear Crawls Row,Run,Bike or do another form Then:
Press (Arm Left) 1 minute Jumping Jacks of easy cardio for 10 minutes Then:
Rest 1 minute between each set. 1 minute Rest “PUSH ME PULL YOU":
THE STANDARD 10 Sets:
Use a Dumbbells weight medium. Use a dumbbell or Kettlebell Row,Run,Bike or do another form 30sec Push-Ups
weight medium for bear crawls of easy cardio for 10 minutes 30sec Pull-Ups
Then: and hevy snatch snatch and clean 30sec Rest
and Press.
“PULL-UP LADDER": Then:
5x (1-6) Pull-Up do 1 pull-up, Rest Then:
5 to 10sec, do 2 Pull-Up Rest 5 to THE STANDARD
10sec, then 3 and so on up to 6. “5 MINUTES PLANK ": Row,Run,Bike or do another form
That's one round. Do 5 10 Sets: of easy cardio for 10 minutes
30sec Plank Position Push-Up
Then: 30sec Rest

THE STANDARD Then:

Row,Run,Bike or do another form
of easy cardio for 10 minutes THE STANDARD
Row,Run,Bike or do another form
of easy cardio for 10 minutes

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20

 Rest or Recovery Cardiovascular
QUICK WARMUP MAXIMUS WARMUP QUICK WARMUP MAXIMUS WARMUP MAXIMUS WARMUP LBD

Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 5 minutes Climb or Ski for 10 minutes Climb or Ski for 5 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes

Then: Then: Then: Then: Then: Then:

30sec Air Squats
30sec Air Squats 3 Sets: 30sec Air Squats Jumps 3 Sets: 3 Sets: 3x5 Wall Squats
30sec Air Squats Jumps 6 DB Curls 30sec Wall Sit 6 DB Curls 6 DB Curls 3x20 Air Squats
30sec Wall Sit 6 DB Bent Row 30sec Walking Lunges 6 DB Bent Row 6 DB Bent Row 3x5 Goblet Squats
30sec Lunges 6 DB Hang Cleans 30sec Frog Hops 6 DB Hang Cleans 6 DB Hang Cleans 3x20m Walking Lunges
30sec Frog Hops 6 DB Thusters 30sec Split Jumps 6 DB Thusters 6 DB Thusters 5x5 Air Squat Jumps
30sec Split Jumps 6 DB Overhead Squats 30sec Burpees 6 DB Overhead Squats 6 DB Overhead Squats
30sec Burpees 6 DB Push-Ups 6 DB Push-Ups 6 DB Push-Ups Then:
6 DB Overhead Press Then: 6 DB Overhead Press 6 DB Overhead Press
Then: “MANDATORY RECOVERY “: “Work Up To Hevy Front Squat”:
Use a double dumbbells weight 10 UPPER: Use a double dumbbells weight 10 Use a double dumbbells weight 10 5x3 Front Squats, Rest 3 minutes
“THE TRIFECTA": to 25lb. 2x (30sec Work/ 30sec Rest) to 25lb. to 25lb. between each set.
5 minutes Of 200 in 20: DB Bent Row
10 Push-Ups Then: 2x (30sec Work/ 30sec Rest) Then: Then: Then:
10 Sit-Ups DB Tricep Kickback
“IWT": “PRESSURES": “ FYF PRISON BURPEES": “TAR PITS":
10 Air Squats 2x (30sec Work/ 30sec Rest)
3 Sets: 5 minutes Of: Ladder 20-1 Ladder 20-1
Rest 1 Minute DB Curls
10 DB Push Press DB Manmakers (Weight medium) 20x Burpees + 5mWalk across DB Overhead Press
2x (30sec Work/ 30sec Rest )
30sec Box Jumps room Romanian Deadlifts
Then: DB Overhead Press
1 minute Shuttle 10m 5 minutes Of: 19x Burpees + 5m Walk across Burpees
1 minute Rest DB Curtis P's (Weight medium ) room
5 minutes Of Go Longer: LOWER:
18x Burpees + 5m Walk Across Then:
5 Push-Ups 2x (30sec Work/30sec Rest)
5 minutes intermission (1 min plus 5 minutes Of: room
10 Walking Lunges DB Stiff Leg Deadlifts
rest) DB or KB Alternating TGU 17x Burpees + 5m Walk across “PUSH-UPS MAXIMUS":
15 Air Squats 2x (30sec Work/ 30sec Rest)
room 10 rounds:
Rest 1 Minute DB Front Squats
3 Sets: Then: All this way to 1 Burpee 10 Push-Ups
2x (30sec Work/ 30sec Rest)
10 DB Seated Overhead Press Total 210 Burpees 10sec Rest
Then: 30sec Seated Box Jumps DB Goblet Alternating “50 QR":
1 minute Shuttle 10m Reverse Lunges 10 minutes EMOM: Then: Then:
5 minutes Of Holy Trinity: 1 minute Rest 2x (30sec Work/30sec Rest) 5 Pull-Ups
5 Pull-Ups DB Bulgarian Split Squats R/L 5 Push-Ups “5 MINUTES PLANK": THE STANDARD
5 Push-Ups Then: 5 Dips 10 Sets: Easy Pace - Row,Run,Bike, Stair-
5 Dips POWER 30sec Plank Position Push-Up Climb or Ski for 10 minutes
THE STANDARD 2x (30sec Work/ 30sec Rest) Then: 30sec Rest
Then: Easy Pace - Row,Run,Bike, Stair- DB Clean and Press
Climb or Ski for 10 minutes 2x (30sec Work// 30sec Rest) THE STANDARD Then:
“5 MINUTES PLANK ": DB Snatch (R/L) Easy Pace - Row,Run,Bike, Stair-
10 Sets: Climb or Ski for 10 minutes THE STANDARD
30sec Plank Position Push-Up Then: Easy Pace - Row,Run,Bike, Stair-
30sec Rest Climb or Ski for 10 minutes
THE STANDARD
Then: Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes
THE STANDARD
Easy Pace - Row,Run,Bike, Stair-
Climb or Ski for 10 minutes

Day 22 Day 23 Day 25 Day 23

MAXIMUS WARMUP UBD MAXIMUS WARMUP

 Rest or Recovery Cardiovascular
QUICK WARMUP
Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair- Easy Pace - Row,Run,Bike, Stair-
Easy Pace - Row,Run,Bike, Stair- Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski for 10 minutes
Climb or Ski for 5 minutes
Then: Then: Then:
Then:
3 Sets: 3x10 Shoulder Dislocate 3 Sets:
30sec Air Squats 6 DB Curls 6 DB Curls
30sec Air Squats Jumps 6 DB Bent Row Then: 6 DB Bent Row
30sec Wall Sit 6 DB Hang Cleans 6 DB Hang Cleans
30sec Lunges 6 DB Thusters 3 Sets: 6 DB Thusters
30sec Frog Hops 6 DB Overhead Squats 30sec DB Overhead Press 6 DB Overhead Squats
30sec Split Jumps 6 DB Push-Ups 30sec DB Overhead Hold 6 DB Push-Ups
30sec Burpees 6 DB Overhead Press 30sec DB Overhead Press 6 DB Overhead Press
30sec DB Overhead Hold
Then: Use a double dumbbells weight 10 Rest 1 minute between each set. Use a double dumbbells weight 10
to 25lb. to 25lb.
“HEAVEN AND HELL": Use a double dumbbells weight
5 minutes Of Holy trinity : Then: 3 to 5lb. Then:
Pull-ups “FYF – THE
Push-Ups “IWT": Then: B FOR
3 Sets: LAST":
Dips
30sec 1.5 Push-Ups 3x10 Push-Ups
Rest 1 Minute
30sec Split Jumps 5x5 Pull-Ups
30sec Frog Hops
Then:
1 minute Jump Rope or another Then:
form of cardio
5 minutes Of Lowly Trinity :
1:30 minute Rest “BIG 3 UPPER":
10 Air Squats
5 minutes Of:
10 Lunges
2 minutes intermission (includes Max Reps DB Bench Press
10 Curl-Ups
previous 1:30 minutes rest) Rest 1 minute
Rest 1 Minute
3 Sets: Then:
Then: 30sec 1.5 Goblet Squats
30sec Speed Skater 5 minutes Of:
5 minutes Of in Hell: 30sec Tuck Jumps Max Reps DB Overhead Press
Burpee Box Overs @ 24” 1 minute Jump Rope or another Rest 1 minute
form of cardio
Then: 1:30 minute Rest Then:

“5 MINUTES PLANK ": Then: 5 minutes Of:

10 Sets: Max Reps DB Gorilla Rows
30sec Plank Position Push-Up THE STANDARD
30sec Rest Row,Run,Bike or do another form Then:
of easy cardio for 10 minutes
“2 MIN CURL CHALLENGE":
Then: Max reps of Curls

Then:
THE STANDARD
Row,Run,Bike or do another form THE STANDARD
of easy cardio for 10 minutes Row,Run,Bike or do another form
of easy cardio for 10 minutes
Rest or Recovery Cardiovascular
Rest or Recovery Cardiovascular