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

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

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

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

3 Sets: 6 Rounds: 3 Sets: 6 Rounds: 3x10 Shoulder Dislocate 3x5 Wall Squats
6x DB Curls 30sec Cardio (Row,Run,Bike, etc) 6x DB Curls 30sec Cardio (Row,Run,Bike, Etc) 3x20 Air Squat
6x DB Bent Row 30sec Rest 6x DB Bent Row 30sec Rest 3x5 Goblet Squat
6x DB Hang Cleans 6x DB Hang Cleans Then: 3x20m Walking Lunges
6x DB Thusters 6x DB Thusters 5x5 Air Squat Jumps
6x DB Overhead Squats Then: 6x DB Overhead Squats Then:
6x DB Push-Ups 6x DB Push-Ups 2x (30sec Work/30sec Rest)
6x DB Overhead Press 6x DB Overhead Press Overhead Press @ 2x DB 5-10lb Then:
“OH, KELL NO": “EASY ROUNDS": Three Sets, “Rest “is in hold
3 Sets: 3 Sets: position. Rest 1 minute between
Use a double dumbbells weight 5 minutes of: Use a double dumbbells weight 10 5 minutes Of: each set. “SPEED KILLS":
10 to 25lb. Max Reps Double Unders or to 25lb. Cardio (Easy) 3 Sets:
Cardio (HARD) Rest 1 minute between each set. 5 minutes Of:
Rest 1 Minute between each set. Then: 2x DB Air Squats
Then: Then: 3x Box Jumps @ 24”+
Then: Rest 1 Minute between each set
Then: 10 minutes Row,Run,Bike,Stair- Practice Push-Ups,Pull-Ups
“THE 3RD ROUND": 10 Minutes Row,Run,Bike,Stair- “IT'S WORK": Climb or Ski @ Easy Pace (I.e. 3 sets of 5-10 Reps of set)
5 minutes Of: Climb or Ski @ Easy Pace 5 minutes Of: Then:
Max Reps Burpee Box Overs Max Reps Double DB or KB Step- 10 minutes Row,Run,Bike,Stair-
@ 20-24" Ups (Weight medium) Then: Climb or Ski @ Easy Pace
Rest 1 minute

Then: “THE HOLY TRINITY":

Then: 30 Minutes Of:
5 minutes Of: Pull-Ups
“5 MINUTES PLANK": Max Reps DB Push-Press Push-Ups
10 Rounds: (Weight medium) Dips
30sec Plank Position Push-Up Rest 1 minute
30sec Rest
Then:
Then:
Then: 5 minutes Of:
10 Minutes Row,Run,Bike,Stair- Max Reps DB or KB Gorilla Row “5 MINUTES PLANK ":
Climb or Ski @ Easy Pace (Weight Medium) 10 Rounds:
30sec Plank Position Push-Up
30sec Rest
Then:

Then:
“THE BEST FOR LAST": 10 minutes Row,Run,Bike,Stair-
1 minute All Out Cardio Climb or Ski @ Easy Pace
(Row,Run,Bike, Etc)

Then:

“SHORT AND SWEET":

5 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
 Day 13

MAXIMUS WARMUP

Day 8 10 minutes Row,Run,Bike,Stair-

Climb or Ski @ Easy Pace

UBD
Then:

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace 3 Sets:
6x DB Curls
6x DB Bent Row
Then: 6x DB Hang Cleans
6x DB Thusters
6x DB Overhead Squats
3x10 Shoulder Dislocate 6x DB Push-Ups
6x DB Overhead Press

Then:
Use a double dumbbells weight
10 to 25lb.
2x (30sec Work/30sec Rest)
Overhead Press @ 2x DB 5-10lb
Three Sets, Rest 1 minute between Then:
each set.

“FIRE FIGHT":
Then: 5 minutes Of:
Max Reps Burpees
Rest 1 minute
Practice Push-Ups, Pull-Ups
(i.e. 3 sets of 5-10 reps of set)
Then:

Then:
5 minutes Of:
Max Reps Split Jumps
“DUMBBELL HELL”: Rest 1 minute
3 Sets:
2:30 minutes Max Reps Single Arm
Bench Press (Arm Right) Then:
2:30 minutes Max Reps Single Arm Max Reps Frog Hops
Bench Press (Arm Left) Day 10
Rest 1 minute between each set.
Then:
LBD 10 minutes Row,Run,Bike, Stair-
Then: Climb or Ski @ Easy Pace

10 minutes Row,Run,Bike,Stair-
“PULL-UP LADDER”: Climb or Ski @ Easy Pace
5x (1-6) Pull-Up
Do 1 Pull-Up, Rest 5 to 10sec, do 2 
Pull-Up Rest 5 to 10sec,then 3 and Then: Day 12
so on up to 6. That's one. Do 5.

3x5 Wall Squats MAXIMUS WARMUP

Then: 3x20 Air Squats
10 minutes Row,Run,Bike,Stair- 3x5 Goblet Squats
Climb or Ski @ Easy Pace 3x20m Walking Lunges 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Then:
Day 9 Then:

“MORE HELL": Day 11

MAXIMUS WARMUP 3 Sets: 3 Sets:
2:30 minutes Max Reps Bulgarian 6x DB Curls
Split Squats (Leg Right) INTERVAL WARMUP 6x DB Bent Row
10 minutes Row,Run,Bike,Stair- 2:30 minutes Max Reps Bulgarian 6x DB Hang Cleans
Climb or Ski @ Easy Pace Split Squats (Leg Left) 6x DB Thusters
Rest 1 minute between each set. 10 minutes Row,Run,Bike,Stair- 6x DB Overhead Squats
Climb or Ski @ Easy Pace 6x DB Push-Ups
Then: 6x DB Overhead Press
Then:
10 minutes Row,Run,Bike, Stair- Then:
3 Sets: Climb or Ski @ Easy Pace 6 Rounds: Use a double dumbbells weight
6x DB Curls 30sec Cardio (Row,Run,Bike, Etc) 10 to 25lb.
6x DB Bent Row 30sec Rest
6x DB Hang Cleans Day 14
6x DB Thusters Then:
6x DB Overhead Squats Then:
6x DB Push-Ups Rest or Recovery Cardiovascular
6x DB Overhead Press “CIRCUS MAXIMUS":
“5X: 30/30”: 5 minutes Of:
5x (30sec Work/ 30sec Rest) Max Reps DB Thusters (Weight
Use a double dumbbells weight Shadow Boxing or Cardio medium)
 10 to 25lb. Three Sets, Rest 1 minute between Rest 1 minute
each set.

Then: Then:
Then:
10 minutes Row,Run,Bike,Stair-
“BEAR WITH ME": Climb or Ski @ Easy Pace 5 minutes Of:
3 Sets: Max Reps Push-Ups
5 minutes of: Rest 1 minute
Max Reps Bear Crawls
Rest 1 minute
Then:

Then:
5 minutes Of:
Max Reps Deadlifts
“5 MINUTES PLANK ":
10 Rounds:
30sec Plank Position Push-Up Then:
30sec Rest

“5 MINUTES PLANK":
Then: 10 Rounds: Day 20
10 minutes Row,Run,Bike,Stair- 30sec Plank Position Push-Up
Climb or Ski @ Easy Pace 30sec Rest
MAXIMUS WARMUP
10 minutes Row,Run,Bike,Stair-
Then: Climb or Ski @ Easy Pace
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Day 15 Then:

QUICK WARMUP 3 Sets:

5 minutes Row,Run,Bike,Stair- 6x DB Curls
Climb or Ski @ Easy Pace 6x DB Bent Row
6x DB Hang Clean
6x DB Thusters
Then: 6x DB Overhead Squats
6x DB Push-Ups
6x DB Overhead Press
30sec Air Squats
30sec Air Squat Jumps
30sec Wall Sit Use a double dumbbells weight 10
30sec Walking Lunges to 25lb
30sec Frog Hops
30sec Split Jumps
30sec Burpees Then:

Then: “3X: FIVE FIFTY FIVE":

3 Sets:
1 minute Bench Press
“THE HOLY": 1 minute Deadlifts
5 minutes Of: 1 minute Push-Ups
Max Reps Pull-Ups 1 minute Pull-Ups
Rest 1 minute 1 minute Back Squats
Rest 1 Minute between each set.

Then:
Then:

5 minutes Of:
Max Reps Dips “THE BEST FOR LAST":
Rest 1 minute 1 minute All Out Cardio
(Row,Run,Bike, Etc)

Then:
Max Reps Push-Ups Then:
Rest 1 minute

“SHORT AND SWEET":

Then: 5 minute Row,Run,Bike,Stair-Climb
or Ski @ Easy Pace

“5 MINUTES PLANK ":

30sec Plank Position Push-Up
30sec Rest

Then:
10 minutes Row,Run,Bike, Stair-
Climb or Ski @ Easy Pace

Day 21

Rest or Recovery Cardiovascular

 Day 19

UBD

Day 17 10 minute Row,Run,Bike,Stair-

Climb or Ski @ Easy Pace

LBD
Then:

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace 3x10 Shoulder Dislocate

Then: Then:

Day 16
3x5 Wall Squats 3 Sets:
3x20 Air Squats 30sec DB Front Raises
INTERVAL WARMUP 3x5 Goblet Squats 30sec Lateral Raises
3x20m Walking Lunges 30sec Rear Delt Fly
30sec Rest
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Then:
Then:

Then: “THE LOWLY":

6 Rounds: 5 minutes Of: Practice Push-Ups,Pull-Ups
30sec Cardio (Row,Run,Bike, Etc) Max Reps Air Squats (I.e. 3 sets of 5-10 reps of set)
30sec Rest Rest 1 minute
Day 18
Then:
Then: Then:
5 minutes Of: MAXIMUS WARMUP
Max Reps Lunges “FAT THE ELEPHANTS":
“THE BRAWL": Rest 1 minute 3 Sets:
3 Rounds: 10 minutes Row,Run,Bike,Stair- 5 minutes Of:
1 minute Hight Knee Climb or Ski @ Easy Pace Max Reps Burpee Pull-Ups
1 minute Double Unders Then: Rest 1 minute between each set.
1 minute Speed Skater 5 minutes Of:
1 minute Dynamic Step-Ups Max Reps Curl-Ups Then:
1 minute DB Russian Twist Then:
Rest 1 Minute Shadow Boxing
Then: 3 Sets:
10 minutes Row,Run,Bike,Stair- 6x DB Curls 15 Rounds:
Then: Climb or Ski @ Easy Pace 6x DB Bent Row 10sec Push-Ups
10 minutes Row,Run,Bike,Stair- 6x DB Hang Cleans 20sec Rest
Climb or Ski @ Easy Pace 6x DB Thusters
6x DB Overhead Squats
6x DB Push-Ups Then:
6x DB Overhead Press 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Use a double dumbbells weight

10 to 25lb.

Then:
Day 27

“15 MINUTES ABS”:

5 Rounds: UBD
30sec Sit-Ups
30sec 5x Push-Ups
10 minutes Row,Run,Bike,Stair- Day 28
Climb or Ski @ Easy Pace
Day 22 Then:

Then: Rest or Recovery Cardiovascular

MAXIMUS WARMUP. 5 Rounds:
30sec V-Sit Kick Outs
30sec 5x Push-Ups 3x10 Shoulder Dislocate
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Then: Then:
30sec Flutter Kicks
Then: 30sec 5x Push-Ups
3 Sets:
30sec DB Front Raises
3 Sets: Then: 30sec DB Lateral Raises
6x DB Curls 30sec Rear Delt Fly
6x DB Bent Row 30sec Rest
6x DB Hang Cleans “QUICK AND DIRTY":
6x DB Thusters 4 Sets:
6x DB Overhead Squats 20sec Cardio Then:
6x DB Push-Ups 40sec Rest
6x DB Overhead Press Rest 2 Minutes
Practice Push-Up, Pull-Ups
(i.e. 3 sets of 5-10 reps of sets)
Use a double dumbbells weight Then:
10 to 25lb. 4 Sets:
20sec Cardio Then:
40sec Rest
Then:
“Work Up To Hevy Bench Press":
Then: ( 10 Reps 30% 1RM, 5 Reps 50%
“THE 3RD ROUND": 1RM , 3 Reps 70% 1RM, 1 Rep 90%
5 minutes Of: 1RM)
Max Reps Burpee Box Overs “SHORT AND SWEET":
@ 20-24" 5 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Then:

Then:
5x5 Bench Press @ 80% 1RM
Rest 4 minutes between each set.
“5 MINUTES PLANK":
10 Rounds:
30sec Plank Position Push-Up Then:
30sec Rest

“BIG 3 UPPER”:
Then: 5 minutes Of:
10 Minutes Row,Run,Bike,Stair- Max Reps Bench Press
Climb or Ski @ Easy Pace

Then:

5 minutes Of:
Max Reps Overhead Press

Then:

5 minutes Of:
Max Reps Bent Row

Use a weight Médium

Then:

“THE BEST FOR LAST":

1 minute All Out Cardio
(Row,Run,Bike, Etc)

Then:

“SHORT AND SWEET":

5 minutes Row,Run, Bike, Stair-
Climb or Ski @ Easy Pace
 Day 26 Day 7

MAXIMUS WARMUP Rest or Recovery Cardiovascular

10 minute Row,Run,Bike, Stair-

Climb or Ski @ Easy Pace
Day 1

Day 24 Then:
MAXIMUS WARMUP.

MAXIMUS WARMUP 3 Sets:

10 minutes Row,Run,Bike,Stair- 6x DB Curls
Climb or Ski @ Easy Pace 6x DB Bent Row
10 minute Row,Run,Bike, Stair- 6x DB Hang Cleans
Climb or Ski @ Easy Pace 6x SB Thusters
Then: Day 25 6x DB Overhead Squats
6x DB Push-Ups
Then: 6x DB Overhead Press
3 Sets: MAXIMUS WARMUP
6x DB Curls
6x DB Bent Row 3 Sets: Use a double dumbbells weight 10
6x DB Hang Cleans 6x DB Curls 10 minute Row,Run,Bike, Stair- to 25lb.
6x DB Thusters 6x DB Bent Row Climb or Ski @ Easy Pace
6x DB Overhead Squats Day 23 6x DB Hang Cleans
6x DB Push-Ups 6x SB Thusters Then:
6x DB Overhead Press 6x DB Overhead Squats Then:
INTERVAL WARMUP 6x DB Push-Ups
6x DB Overhead Press “THE TRIFECTA":
Use a double dumbbells weight 3 Sets: 5 minutes of workout 200 in 20:
10 to 25lb. 10 minutes Row,Run,Bike,Stair- 6x DB Curls 10x Push-Ups
Climb or Ski @ Easy Pace Use a double dumbbells weight 10 6x DB Bent Row 10x Sit-Ups
to 25lb. 6x DB Hang Cleans 10x Air Squats
Then: 6x SB Thusters Rest 1 minute
Then: 6x DB Overhead Squats
Then: 6x DB Push-Ups
“THE MEAT GRINDER": 6x DB Overhead Press Then:
10 minutes Of: 6 Rounds:
10x Snatch (Arm Right) 30sec Cardio (Row,Run,Bike, Etc) 3 Sets:
10x Goblet Lunges 30sec Rest 1 minute Push-Press (Weight Use a double dumbbells weight 10 5 minutes of workout Go Longer:
10x Snatch (Arm Left) medium) to 25lb. 5x Push-Ups
10x Goblet Lunges 2 minute Speed Skaters 10x Walking Lunges
Then: 2 minute Jump Rope 15x Air Squats Day 6
Rest 1 Minute between each set. Then: Rest 1 minute
Use a dumbbell or Kettlebell
weight Hevy. “5X: 30/30”: UBD
5x (30sec Work/ 30sec Rest) Then: “DOWN FOR THE COUNT": Then:
Shadow Boxing or Cardio 3 Sets:
Then: Three Sets, Rest 1 minute between 5 minutes Of: 10 minutes Row,Run,Bike,Stair-
each set. “50 QR": Max Reps Alternating TGU 5 minutes of workout Holy Trinity: Climb or Ski @Easy Pace
5x Pull-Ups Rest 1 minute 5x Pull-Ups
3 Rounds: 5x Push-Ups 5x Push-Ups
30sec DB Sit-Ups Then: 5x Dips 5x Dips Then:
30sec DB Russian Twist 10 minutes Row,Run,Bike,Stair- Use a dumbbells or Kettlebell
30sec Rest Climb or Ski @ Easy Pace weight light.
Then: Then: 3x10 Shoulder Dislocate
10 minutes Row,Run,Bike,Stair-
Then: Then: Climb or Ski
10 minutes Row,Run,Bike,Stair- “SHORT AND SWEET": Then:
Climb or Ski @ Easy Pace 5 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace “5 MINUTES PLANK ":
10 Rounds: 2x (30sec Work/:30sec Rest)
30sec Plank Position Push-Up Overhead Press @ 2x 5-10lb
30sec Rest Three Sets, “Rest” is in hold
position.
Rest 1 minute between each set.
Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Then:

Practice Push-Ups, Pull-Ups

(i.e. 3 sets of 5-10 Reps of Set)

Then:

Work Up To Hevy Overhead Press

( 10 reps 30% 1RM, 5 reps 50%
1RM, 3 Reps 70% 1RM, 1 Rep 90%
1RM)

Then:

“111315”:
5 Sets:
1x Overhead Press
1x Pull-Up
1x Overhead Press
 3x Pull-Ups
1x Overhead Press
5x Pull-Ups

Then:

100x Push-Ups

Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 5

LBD

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

Then:

3x5 Wall Squats

3x20 Air Squat
3x5 Goblet Squat
Day 3 3x20m Walking Lunges

MAXIMUS WARMUP. Then:

10 minutes Row,Run,Bike,Stair- “SORE LEGS":

Climb or Ski @ Easy Pace Ladder
Day 4 20x Lunges + 30sec Wall Sit
19x Lunges + 30sec Wall Sit
Then: 18x Lunges + 30sec Wall Sit
MAXIMUS WARMUP. 17x Lunges + 30sec Wall Sit
All this way to 1x Lunge + 30sec
3 Sets: Wall Sit
6x DB Curls 10 minutes Row,Run,Bike,Stair-
6x DB Bent Row Climb or Ski @ Easy Pace
 6x DB Hang Cleans Then:
6x DB Thusters
6x DB Overhead Squats Then:
6x DB Push-Ups “THE BEST FOR LAST":
6x DB Overhead Press 1 minute All Out Cardio
3 Sets:
6x DB Curls
Use a double dumbbells weight 6x DB Bent Row Then:
10 to 25lb. 6x DB Hang Cleans 10 minutes Row,Run,Bike,Stair-
6x DB Thusters Climb or Ski @ Easy Pace
6x DB Overhead Squats
Then: 6x DB Push-Ups
6x DB Overhead Press

Day 2 “28 MINUTES”:

4x: (30sec Work/:30sec Rest) Use a double dumbbells weight
Frog Hops 10 to 25lb.
MAXIMUS WARMUP. Rest 2 minutes

Then:
10 minutes Row,Run,Bike,Stair- 4x: (30sec Work/:30sec Rest)
Climb or Ski @ Easy Pace Split Jumps
Rest 2 minutes “DAMAYA":
3x: (30sec Work/ 30sec “Rest”5x
Then: Push-Ups)
4x: (30sec Work/: 30sec Rest) Sit-Ups
Burpees Plank Position Push-Up
3 Sets: Rest 2 minutes V-Sit Kick Out
6x DB Curls V-Sit Kick Hold
6x DB Bent Row Leg Raise
6x DB Hang Cleans 4x: (30sec Work/: 30sec Rest) Leg Raise Hold
6x DB Thusters Push-Ups Toes-To-Bar
6x DB Overhead Squats Rest 2 minutes Plank Position Push-Up
6x DB Push-Ups
6x DB Overhead Press
4x: (30sec Work/: 30sec “Rest”) Then:
Air Squats/ Hold
Use a double dumbbells weight
10 to 25lb. “QUICK AND DIRTY":
Then: 4 Sets:
10 minutes Row,Run,Bike,Stair- 20sec Cardio
Then: Climb or Ski @ Easy Pace 40sec Rest
Rest 2 minutes between each set.

“IWT GENERAL":
3 Rounds: Then:
10x Push-Press
2 minutes Cardio
2 minutes Rest 4 Sets:
20sec Cardio
40sec Rest
Then:

Then:
5 minutes intermission (2min plus
rest)
“SHORT AND SWEET":
5 minutes Row,Run,Bike,Stair-
Then: Climb or Ski @ Easy Pace
10x Goblet Squats
2 minutes Cardio
2 minutes Rest

Then:

“50 QR":
5x Pull-Ups
5x Push-Ups
5x Dips

Then:
5 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace