VERSION 1

EMBRACE THE SUCK

WEEK 1

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Chest, Shoulders, Triceps

EXERCISE REPS SETS NOTES

Cable Flys 15-20 4 * This is a pre-exhaustion exercise for the remaining sets of the workout.

Dumbbell 8-10 4 * Place bench for dumbbell press on slight incline.

Chest Press
Push Up 25 4 *SUPERSET - Complete 25 push ups in a normal position and then as many reps as possible
(AMRAP) in a close grip position : preferably on a medicine ball or with hands placed at the end
Close Grip AMRAP 4 of a bench.
Push Up

Barbell 8-10 4
Overhead
Press
Upright Row 8-10 3 *SUPERSET - Use the same weight for all the exercises in the TRI-SUPERSET.
Recommended to use a barbell (with added weight).
Front Raise 8-10 3

Overhead AMRAP 3
Press

Rope Cable 15-20 5

Push Down

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 EMBRACE THE SUCK
WEEK 1

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Back, Biceps, Abs

EXERCISE REPS SETS NOTES

Pull Ups AMRAP 4

Deadlifts 5 5 * 75% of 1 rep max

Wide Grip 12-15 4

Seated Cable
Row *SUPERSET
Lat Pull 12-15 4
Down

Standing 8-10 3
Barbell Curl
Dumbbell 8-10 3
Hammer Curl
Decline Sit AMRAP 4
Ups
*SUPERSET
Hanging Leg AMRAP 4
Raises

2
 EMBRACE THE SUCK
WEEK 1

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 5 5
* 70% of 1 rep max.
Squat

Barbell AMRAP 1 * Use bodyweight. EX: If you weigh 225 lb. - place 225 lb. on the bar and squat as many reps as
Squat possible.
Leg 20 4
Extensions * Complete all 20 reps each set even if you need to take pause rests in between reps.
Leg Curls 20 4

Barbell 10 3 * 10 reps each leg.

Lunges
Jefferson 10-12 4
Squats
Calf Raises 20-25 3

Pistol Squats AMRAP 3 * Try to complete as many reps as possible (do not become discouraged if you cannot
complete).

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 EMBRACE THE SUCK
WEEK 1

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Dumbbell 8-10 4
Chest Press

Pendlay 8-10 4
Rows
Arnold Press 12-15 4
Facepulls 12-15 4

Dumbbell 8-10 4
Bicep Curl
Close Grip 12-15 4
Bench Press

Push Ups 100 As Many As

Needed

Pull Ups 100 As Many As

Needed

4
 EMBRACE THE SUCK
WEEK 1

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

Men use 50-lb. Dumbbell and 24-in. Box. / Women use 35-lb. Dumbbell and 20-in. Box.

For Time
10 Dumbbell Snatches

15 Burpee box Jump Overs

20 Dumbbell Snatches
15 Burpee box Jump Overs

30 Dumbbell Snatches
15 Burpee box Jump Overs

40 Dumbbell Snatches

15 Burpee box Jump Overs

50 Dumbbell Snatches

15 Burpee box Jump Overs

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 1

Program Overview: This week is a 6-day training split with 2 cardio sessions.

STRONG MAN SATURDAY

EXERCISE REPS SETS NOTES

Warm Up 10 minutes steady state cardio

Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats

Warm Up 10-20 minutes mobility/stretching work

Bench Press 3 5
Barbell 3 5
Squat

Deadlift 3 5

Barbell Push 5 5
Press

6
 EMBRACE THE SUCK
WEEK 1

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio Track Workout

20 minutes on any 1. 200 m x 4

piece of cardio 2. 400 m x 4
equipment: 3. 800 m x 1
4. 400 m x 2
1. Treadmill 5. 200 m x 2
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 2

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: PUSH

EXERCISE REPS SETS NOTES

Push Up 10 10 * Complete on smith machine. Start on bottom setting and complete 10 push ups. Move the
Pyramid smith machine up each notch and complete 10 push ups. Start on the bottom, work towards the
top, and back to the bottom. About 10 sets depending on your smith machine.

Close Grip 8-10 4 * This is a chest press variation. Your hand positioning changes this exercise. Keep the
Dumbbell dumbbells together throughout the entire movement. This isolate the inner chest and triceps.
Press
Landmine 12-15 4
Press
Incline 8-10 4 *SUPERSET
Barbell
Press

Dumbbell 8-10 4
Overhead
Press
Side Lateral 8-10 3
Raise
*SUPERSET
Dumbbell 8-10 3
Shrugs

Floor Press 8-10 4

Rope Cable 15-20 5
Push Down

1
 EMBRACE THE SUCK
WEEK 2

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: PULL

EXERCISE REPS SETS NOTES

Bent Over 8-10 4
Barbell Row

Pull Ups AMRAP 4

One Arm 12-15 4
Dumbbell
Row *SUPERSET
Lat Pull 12-15 4
Down

Preacher 8-10 4
Curl

Dumbbell 8-10 3
Hammer Curl

Decline Sit AMRAP 4

Ups
*SUPERSET
Hanging Leg AMRAP 4
Raises

2
 EMBRACE THE SUCK
WEEK 2

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: LOWER

EXERCISE REPS SETS NOTES

Leg Press 10 10 * 45 second rest period between sets

Bodyweight 300 1 * Complete 300 bodyweight squats (no added weight) as fast as possible without compromising
Squats form.
Leg 20 4
Extensions * Complete all 20 reps each set even if you need to take pause rests in between reps.
Leg Curls 20 4

Stiff Leg 10-12 4 * Focus is on hamstrings.

Deadlifts
Calf Raises 20-25 3

Pistol Squats AMRAP 3 * Try to complete as many reps as possible (do not become discouraged if you cannot
complete).

3
 EMBRACE THE SUCK
WEEK 2

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Dumbbell 8-10 4
Chest Press

Pendlay 8-10 4
Rows
Arnold Press 12-15 4
Facepulls 12-15 4

Dumbbell 8-10 4
Bicep Curl
Close Grip 12-15 4
Bench Press

Cable Flys 8-10 4

Lat Pulls 8-10 4

Downs

4
 EMBRACE THE SUCK
WEEK 2

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

*Scale weight as necessary

For Time
50 Pull Ups

50 Push Ups

50 Deadlifts at 185 lb
50 Bench Press at 185 lb

50 Box Jumps at 40 inches

500 meter row

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 2

Program Overview: This week is a 6-day training split with 2 cardio sessions.

STRONG MAN SATURDAY - Lower Focus to work up to 1 rep max.

EXERCISE REPS SETS NOTES

Warm Up 10 minutes steady state cardio

Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats

Warm Up 10-20 minutes mobility/stretching work

Barbell 10 1 50% of projected 1 rep max

Squat
Barbell 5 1 60% of projected 1 rep max
Squat
Barbell 3 1
70% of projected 1 rep max
Squat

Barbell 1 1 80% of projected 1 rep max

Squat
Barbell 1 1 90% of projected 1 rep max
Squat
Barbell 1 1 100% of projected 1 rep max
Squat

Leg 100 1 *As many sets necessary to complete 100 reps

Extensions

Leg Curls 100 1 *As many sets necessary to complete 100 reps

Walking 20 4
Barbell
Lunges

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 EMBRACE THE SUCK
WEEK 2

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio Run For Time

20 minutes on any 2 mile run

piece of cardio
equipment:

1. Treadmill
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 3

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: PUSH

EXERCISE REPS SETS NOTES

Incline 8-10 4
Dumbbell
Press

Incline 12-15 4
Dumbbell Fly
Barbell Push 5 5
Press
*SUPERSET
Front Plate 15-20 4
Raise

Bodyweight AMRAP 5
Dips
Arnold Press 8-10 3

Dumbbell 12-15 3 *SUPERSET

Shrugs

Skull 10-12 4
Crushers

Push Ups 100 As Many As

Needed

1
 EMBRACE THE SUCK
WEEK 3

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: PULL

EXERCISE REPS SETS NOTES

Deadlifts 8-10 4

Pendlay Row 8-10 4

Pull Ups AMRAP 4

Lat Pull 8-10 4 *SUPERSET
Down

Preacher 8-10 4
Curl
Barbell 8-10 4
Bicep Curl

Decline Sit AMRAP 4

Ups
*SUPERSET
Hanging Leg AMRAP 4
Raises

2
 EMBRACE THE SUCK
WEEK 3

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: LOWER

EXERCISE REPS SETS NOTES

Barbell 3 4
*Roughly 85% 1 rep max
Squat

Barbell 8-10 2 *Roughly 70% 1 rep max

Squat
Stiff Leg 10-12 4
Deadlifts

Leg Curls 20 4

Leg 10-12 4 * Focus is on hamstrings.

Extensions
Calf Raises 20-25 3

Barbell 15-20 3
Lunges

3
 EMBRACE THE SUCK
WEEK 3

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Bench Press 5 5

One Arm 8-10 4

Dumbbell
Row
Side Lateral 12-15 4
Raise

Facepulls 12-15 4

Dumbbell 8-10 4
Bicep Curl
Rope Cable 12-15 4
Push Downs
Cable Flys 8-10 4

Front Cable 10-12 4

Pull Downs

4
 EMBRACE THE SUCK
WEEK 3

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

For Time - MURPH

1 mile run

100 pull ups

200 push ups

300 body squats

1 mile run

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 3

Program Overview: This week is a 6-day training split with 2 cardio sessions.

STRONG MAN SATURDAY

EXERCISE REPS SETS NOTES

Warm Up 10 minutes steady state cardio

Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats

Warm Up 10-20 minutes mobility/stretching work

Bench Press 3 6
Deadlifts 3 6

Barbell 3 6
Squat

6
 EMBRACE THE SUCK
WEEK 3

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio HIIT

20 minutes on any 20 x 50 m sprints

piece of cardio
equipment:

1. Treadmill
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 4

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: PUSH

EXERCISE REPS SETS NOTES

Dumbbell 8-10 4
Shoulder
Press

Cable Flys 12-15 4

Dumbbell 8-10 4
Chest Press *SUPERSET
Push Ups 25 4

Bodyweight AMRAP 5
Dips
Front Barbell 8-10 3
Raise
Upright Row 8-10 3 *SUPERSET - use the same weight for all three exercises.
Shoulder 8-10 4
Press
Close Grip 10-12 3
Bench Press

1
 EMBRACE THE SUCK
WEEK 4

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: PULL

EXERCISE REPS SETS NOTES

Barbell Rows 10-12 4

Close Grip 10-12 4

Pull Downs
Pull Ups AMRAP 4

One-Arm 8-10 4 *SUPERSET

Dumbbell
Row

Preacher 8-10 4
Curl
Hammer Curl 8-10 4

Decline Sit AMRAP 4

Ups
*SUPERSET
Hanging Leg AMRAP 4
Raises

2
 EMBRACE THE SUCK
WEEK 4

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: LOWER

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Squat

Leg Press 10-12 4

Leg 10-12 4
Extensions
Leg Curls 10-12 4

Sissy Squats AMRAP 4

Calf Raises 20-25 3
Bodyweight 200 As Many As
Squats Needed

3
 EMBRACE THE SUCK
WEEK 4

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Bench Press 5 5

Bench Press 3 3

Pendlay Row 8-10 4

Pull Ups AMRAP 4

Dumbbell 8-10 4
Bicep Curl
Rope Cable 12-15 4
Push Downs
Cable Flys 8-10 4

Side Lateral 10-12 4

Raises

4
 EMBRACE THE SUCK
WEEK 4

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

Men: 225 lbs

Women: 155 lbs

As Many Rounds As Possible In 20 Minutes

20 deadlifts

20 wallballs at 20 lb medicine ball

5 hand stand push ups (if not able to complete - do 10 medicine ball push ups)
20 calorie row

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 4

Program Overview: This week is a 6-day training split with 2 cardio sessions.

STRONG MAN SATURDAY

EXERCISE REPS SETS NOTES

Warm Up 10 minutes steady state cardio

Warm Up 10 x 5 strict pull ups, 10 push ups, 15 air squats

Warm Up 10-20 minutes mobility/stretching work

Push Press 5 5
Push Press 3 3

Barbell 10 1
*50% of 1 rep max
Squat

Barbell 5 1
*60% of 1 rep max
Squat

Barbell 3 1
*70% of 1 rep max
Squat

Barbell 1 1
*80% of 1 rep max
Squat

Barbell 1 1
*90% of 1 rep max
Squat
Barbell 1 1
*100% of 1 rep max
Squat

Deadlift 5 3

6
 EMBRACE THE SUCK
WEEK 4

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio Intervals

20 minutes on any 1 mile run x 3

piece of cardio
equipment: *5 min rest between

1. Treadmill
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 5

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Bench Press

EXERCISE REPS SETS NOTES

Bench Press 5 2 *80% of 1 rep max

Bench Press 3 2 *90% of 1 rep max

Bench Press AMRAP 1 *75% of 1 rep max

Cable Flys 10-12 4

Incline 8-10 4
Dumbbell
Press
Barbell 8-10 3
Shoulder
Press

Bodyweight AMRAP 4
Dips

Tricep Push 12-15 4

Down
Hanging Leg 20 5
Raises

1
 EMBRACE THE SUCK
WEEK 5

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Deadlift

EXERCISE REPS SETS NOTES

Deadlift 5 2 *80% of 1 rep max

Deadlift 3 2 *90% of 1 rep max

Deadlift AMRAP 1 *75% of 1 rep max

Pull Ups AMRAP 4

Seal Row 10-12 3

Hyperextensi 12-15 3
ons

Barbell Curl 8-10 4

Hammer Curl 8-10 4

2
 EMBRACE THE SUCK
WEEK 5

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Squat

EXERCISE REPS SETS NOTES

Barbell 5 2
*80% of 1 rep max
Squat

Barbell 3 2 *90% of 1 rep max

Squat
Barbell AMRAP 1 *75% of 1 rep max
Squat

Wide Stance 12-15 3

Leg Press

Leg 8-10 4
Extension

Leg Curl 8-10 4

Calf Raise 20-25 4

Cable
Crunches

3
 EMBRACE THE SUCK
WEEK 5

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Dumbbell 8-10 4
Chest Press

Pendlay 8-10 4
Rows
Arnold Press 12-15 4
Facepulls 12-15 4

Dumbbell 8-10 4
Bicep Curl
Close Grip 12-15 4
Bench Press

Push Ups 100 As Many As

Needed

Pull Ups 100 As Many As

Needed

4
 EMBRACE THE SUCK
WEEK 5

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

Men - 53lb kettlebell

Women - 35lb kettlebell

As Many Rounds As Possible in 30 Minutes

10 Pull Ups

15 Kettlebell Swings

20 Box Jumps
10 Push Ups

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 5

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES

Hack Squats 12-15 4

Barbell 20 4
Lunges
Box Jumps 20 4

Bodyweight 50 4 *SUPERSET
Squats

Leg 15 6
Extensions
Leg Curls 15 6

Sissy Squats AMRAP 3

Calf Raises 20-25 3

6
 EMBRACE THE SUCK
WEEK 5

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio Track Workout

20 minutes on any 1. 200 m x 4

piece of cardio 2. 400 m x 4
equipment: 3. 800 m x 1
4. 400 m x 2
1. Treadmill 5. 200 m x 2
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 6

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Bench Press

EXERCISE REPS SETS NOTES

Bench Press 4 3 *85% of 1 rep max

Bench Press 1 3 *90% of 1 rep max

Incline 10-12 4
Dumbbell Fly

Incline 10-12 4 *SUPERSET

Dumbbell
Close Grip
Press

Push Press 5 5
(Barbell)

Skull 12-15 4
Crushers

Overhead 12-15 4
Dumbbell
Tricep
Extension

Hand Stand AMRAP 5 *If you cannot complete - substitute machine shoulder press or dumbbell shoulder press (8-10 x
Push Ups 4)

Hanging Leg 20 4
Raise

1
 EMBRACE THE SUCK
WEEK 6

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Deadlift

EXERCISE REPS SETS NOTES

Deadlift 4 3 *85% of 1 rep max

Deadlift 1 3 *90% of 1 rep max

Rack Pulls 8-10 4

Facepulls 12-15 3

Close Grip 8-10 4

Lat Pull
Down
Preacher 10-12 4
Curl

Spider Curl 10-12 4

T-Bar Row 8-10 3

2
 EMBRACE THE SUCK
WEEK 6

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Squat

EXERCISE REPS SETS NOTES

Barbell 4 3 *85% of 1 rep max
Squat

Barbell 1 3 *90% of 1 rep max

Squat
Goblet Squat 10-12 4
Bulgarian 12-15 3
Split Squat

Weighted 30 3 *Start in lunge position with dumbbells in hand or barbell in between legs. Pulse up and down
Pulsing about a foot in height. 1 set = 30 reps each leg (no rest in between).
Lunge

Stiff Leg 10-12 4

Deadlifts

Cable 15-20 5
Crunches

3
 EMBRACE THE SUCK
WEEK 6

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Dumbbell 8-10 4
Chest Press

Pendlay 8-10 4
Rows
Arnold Press 12-15 4
Facepulls 12-15 4

Dumbbell 8-10 4
Bicep Curl
Close Grip 12-15 4
Bench Press

Cable Flys 8-10 4

Lat Pulls 8-10 4

Downs

4
 EMBRACE THE SUCK
WEEK 6

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

*Optional - Replace 50 Burpees with 100 Burpees.

For Time
50 Burpees

100 Push Ups

100 Pull Ups

100 Body Squats

50 Burpees

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 6

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES

Dumbbell 20 4 *Each leg step up counts as 1 rep.
Step Up

Barbell 8-10 3
Squat
Leg 12-15 4
Extensions

Leg Curls 12-15 4

Barbell 20 3
Lunges
Calf Raises 20-25 4

Mobility *20 minutes of stretching and mobility work.

6
 EMBRACE THE SUCK
WEEK 6

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio Run For Time

20 minutes on any 2 mile run

piece of cardio
equipment:

1. Treadmill
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 7

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Bench Press

EXERCISE REPS SETS NOTES

Bench Press 6 5 *70% of 1 rep max

Push Ups 100 As Many As

Needed
Incline Cable 12-15 4
Fly
Strict Military 8-10 4
Press
(Barbell)

Side Lateral 12-15 4

Raise
*SUPERSET
Front Plate 12-15 4
Raise

Dips AMRAP 5

Close Grip 8-10 4

Bench Press

Hanging Leg 20 4
Raises

1
 EMBRACE THE SUCK
WEEK 7

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Deadlift

EXERCISE REPS SETS NOTES

Deadlift 6 5 *70% of 1 rep max

Pull Ups 100 As Many As

Needed
Pendlay Row 8-10 4

Lat Pull 8-10 4

Down

Reverse Grip 8-10 3

Barbell Curl
Preacher 8-10 3
Curl

Dumbbell 12-15 4
Shrugs

Low Cable 8-10 3

Row

2
 EMBRACE THE SUCK
WEEK 7

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Squat

EXERCISE REPS SETS NOTES

Barbell 6 5 *70% of 1 rep max
Squat

Body Squats 100 As Many As

Needed
Leg Curl 12-15 4 *Complete while laying on bench and holding dumbbell between feet.
Variation

Leg 12-15 4
Extension

Hack Squats 8-10 4

Calf Raise 20-25 3

Cable 15-20 4
Crunches

3
 EMBRACE THE SUCK
WEEK 7

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Dumbbell 8-10 4
Chest Press

One Arm 8-10 4

Dumbbell
Row
Side Lateral 12-15 4
Raise

Facepulls 12-15 4

Dumbbell 8-10 4
Bicep Curl

Rope Cable 12-15 4

Push Downs

Cable Flys 8-10 4

Front Cable 10-12 4

Pull Downs

4
 EMBRACE THE SUCK
WEEK 7

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

5 rounds for time

500 meter row

20 wallballs with 20 lb. medicine ball

10 barbell squats at bodyweight (if you weight 225 lbs. - place 225 lbs. on the bar)

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 7

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES

Barbell 10 10 *1 set = both legs complete 1 lunge.
Lunges

Jefferson 10-12 4
Squats
Leg Press 12-15 4
Sissy Squats AMRAP 3

Leg 100 As Many As

Extensions Needed
Barbell 5 5
Squats

Calf Raises 20-25 3

6
 EMBRACE THE SUCK
WEEK 7

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio HIIT

20 minutes on any 20 x 50 m sprints

piece of cardio
equipment:

1. Treadmill
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 8

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Bench Press

*Testing week - select a “projected” new 1 rep-max and set as 100%.

EXERCISE REPS SETS NOTES

Bench Press 10 1 *50% of projected 1 rep max

Bench Press 5 1 *60% of projected 1 rep max

Bench Press 3 1 *70% of projected 1 rep max

Bench Press 1 1 *80% of projected 1 rep max

Bench Press 1 1 *90% of projected 1 rep max

Bench Press 1 1 *100% of projected 1 rep max

Dumbbell 8-10 3
Chest Press

Dips 15-20 4
Hanging Leg AMRAP 4
Raises

1
 EMBRACE THE SUCK
WEEK 8

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Deadlift

*Testing week - select a “projected” new 1 rep-max and set as 100%.

EXERCISE REPS SETS NOTES

Deadlift 10 1 *50% of projected 1 rep max

Deadlift 5 1 *60% of projected 1 rep max

Deadlift 3 1 *70% of projected 1 rep max

Deadlift 1 1 *80% of projected 1 rep max

Deadlift 1 1 *90% of projected 1 rep max

Deadlift 1 1 *100% of projected 1 rep max

Pull Ups AMRAP 4

Bicep Curl 10-12 4

2
 EMBRACE THE SUCK
WEEK 8

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Squat

*Testing week - select a “projected” new 1 rep-max and set as 100%.

EXERCISE REPS SETS NOTES

Barbell 10 1 *50% of projected 1 rep max
Squat

Barbell 5 1 *60% of projected 1 rep max

Squat
Barbell 3 1 *70% of projected 1 rep max
Squat

Barbell 1 1 *80% of projected 1 rep max

Squat

Barbell 1 1 *90% of projected 1 rep max

Squat

Barbell 1 1 *100% of projected 1 rep max

Squat

Leg 10-12 4
Extensions

Leg Curls 10-12 4

3
 EMBRACE THE SUCK
WEEK 8

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Full Upper Body

EXERCISE REPS SETS NOTES

Chest Press 10-12 3

Barbell 8-10 4
Shoulder
Press
Pendlay Row 8-10 4
Pull Ups AMRAP 4

Dumbbell 8-10 4
Bicep Curl
Rope Cable 12-15 4
Push Downs

Cable Flys 8-10 4

Side Lateral 10-12 4

Raises

4
 EMBRACE THE SUCK
WEEK 8

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Metabolic Conditioning, Abs

Men: 225 lbs

Women: 155 lbs

As Many Rounds As Possible In 25 Minutes

20 deadlifts

20 wallballs at 20 lb medicine ball

5 hand stand push ups (if not able to complete - do 10 medicine ball push ups)
20 calorie row

* Finish with Hanging Leg Raises - 4 sets x AMRAP

5
 EMBRACE THE SUCK
WEEK 8

Program Overview: This week is a 6-day training split with 2 cardio sessions.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES

Hack Squat 10-12 4

Leg Press 10-12 4

Leg 10-12 4
Extensions

Leg Curls 10-12 4

Hanging Leg 15-20 4

Raises
Cable 15-20 4
Crunches

Hyperextensi 15-20 3
ons

6
 EMBRACE THE SUCK
WEEK 8

Program Overview: This program provides 2 cardio sessions.

Steady State Cardio Intervals

20 minutes on any 1 mile run x 3

piece of cardio
equipment: *5 min rest between

1. Treadmill
2. Run Outside
3. Elliptical
4. Assault Bike
5. Swim
6. Etc.

7
 EMBRACE THE SUCK
WEEK 9

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest

EXERCISE REPS SETS NOTES

Chest Press 8-10 5

Cable Flys 8-10 5 *SUPERSET (3 exercises)

Push Ups 25 5
Incline 8-10 3
Barbell
Press

Machine 8-10 3 *plate loaded or selectorized

Chest Press
Tricep Cable 12-15 4
Push Down

Skull 12-15 4
Crushers

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

1
 EMBRACE THE SUCK
WEEK 9

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Back

EXERCISE REPS SETS NOTES

Pull Ups AMRAP 4

Lat Pull 10-12 4

Downs
T-Bar Row 8-10 3

Barbell Row 8-10 3

Chin Ups AMRAP 4

Preacher 8-10 4 *SUPERSET
Curl
Hammer Curl 8-10 3

One Arm 10-12 3

Cable Row

2
 EMBRACE THE SUCK
WEEK 9

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Squats

Leg Press 8-10 4

Leg 8-10 4
Extension
Leg Curl 8-10 4

Calf Raise 8-10 4

Hack Squat 10-12 3
Cable 15-20 4
Crunches

3
 EMBRACE THE SUCK
WEEK 9

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Shoulders/Arms

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Overhead
Press

Arnold Press 8-10 4

Upright Row 8-10 3
Front Raise 8-10 3
*SUPERSET
Overhead 8-10 3
Press
Close Grip 12-15 3
Bench Press

Preacher 10-12 4
Curl
*SUPERSET
Tricep 10-12 4
Extension

4
 EMBRACE THE SUCK
WEEK 9

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest/Back

EXERCISE REPS SETS NOTES

Bench Press 5 5

Pendlay Row 8-10 4

Cable Fly 10-12 4

Lat Pull 10-12 4
Down

Push Ups 100 As Many As

Needed
Pull Ups 100 As Many As
Needed

Incline 10-12 4
Dumbbell
Press

Low Cable 10-12 4

Row

5
 EMBRACE THE SUCK
WEEK 9

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 5 5
Squat

Barbell 10-12 2
Squat
Leg 20 3
Extension

Leg Curl 20 3

Barbell 15-20 4
Lunge
Calf Raise 20-25 3

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

6
 EMBRACE THE SUCK
WEEK 9

Program Overview: This program provides 1 cardio session and 1 metcon per week.

METCON Track Workout

As Many Rounds As 1. 200 m x 4

Possible in 25 minutes. 2. 400 m x 4
3. 800 m x 1
4. 400 m x 2
1. 400m sprint 5. 200 m x 2
2. 50 body squats
3. 50 push ups
4. 20 box jumps

7
 EMBRACE THE SUCK
WEEK 10

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest

EXERCISE REPS SETS NOTES

Bench Press 8-10 2

Bench Press 5 2

Bench Press 3 2
Incline 8-10 3
Dumbbell Fly

Machine 8-10 3 *plate loaded or selectorized

Chest Press
Tricep Cable 12-15 4
Push Down

Dips AMRAP 4

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

1
 EMBRACE THE SUCK
WEEK 10

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Back

EXERCISE REPS SETS NOTES

Deadlifts 8-10 2

Deadlifts 5 5

Dumbbell 8-10 3
Row

Barbell Row 8-10 3

Chin Ups AMRAP 4

Preacher 8-10 4 *SUPERSET
Curl
Dumbbell 8-10 3
Bicep Curl

Pull Ups AMRAP 4

2
 EMBRACE THE SUCK
WEEK 10

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 8-10 2
Squats

Barbell 5 2
Squats
Barbell 3 2
Squats

Leg Curl 8-10 4

Leg 8-10 4
Extensions
Hack Squat 10-12 5

Cable 15-20 4
Crunches

3
 EMBRACE THE SUCK
WEEK 10

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Shoulders/Arms

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Overhead
Press

Arnold Press 8-10 4

Upright Row 8-10 3
Front Raise 8-10 3
*SUPERSET
Overhead 8-10 3
Press
Close Grip 12-15 3
Bench Press

Preacher 10-12 4
Curl
*SUPERSET
Tricep 10-12 4
Extension

4
 EMBRACE THE SUCK
WEEK 10

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest/Back

EXERCISE REPS SETS NOTES

Chest Press 8-10 4

Barbell Row 8-10 4

Incline 10-12 4
Barbell
Press
Lat Pull 10-12 4
Down

Push Ups 100 As Many As

Needed
Pull Ups 100 As Many As
Needed
Cable Flys 10-12 4

Low Cable 10-12 4

Row

5
 EMBRACE THE SUCK
WEEK 10

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 5 5
Squat

Leg Press 10-12 4

Leg 20 3
Extension
Leg Curl 20 3

Barbell 15-20 4
Lunge
Calf Raise 20-25 3

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

6
 EMBRACE THE SUCK
WEEK 10

Program Overview: This program provides 1 cardio session and 1 metcon per week.

METCON CARDIO

Mile Repeats * 20 minutes low

intensity cardio
1 mile x 3

*5 minute rest in
between miles.

7
 EMBRACE THE SUCK
WEEK 11

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest

EXERCISE REPS SETS NOTES

Chest Press 8-10 5

Cable Flys 8-10 5 *SUPERSET (3 exercises)

Push Ups 25 5
Incline 8-10 3
Barbell
Press

Machine 8-10 3 *plate loaded or selectorized

Chest Press
Tricep Cable 12-15 4
Push Down

Skull 12-15 4
Crushers

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

1
 EMBRACE THE SUCK
WEEK 11

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Back

EXERCISE REPS SETS NOTES

Pull Ups AMRAP 4

Lat Pull 10-12 4

Downs
T-Bar Row 8-10 3

Barbell Row 8-10 3

Chin Ups AMRAP 4

Preacher 8-10 4 *SUPERSET
Curl
Hammer Curl 8-10 3

One Arm 10-12 3

Cable Row

2
 EMBRACE THE SUCK
WEEK 11

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Squats

Leg Press 8-10 4

Leg 8-10 4
Extension
Leg Curl 8-10 4

Calf Raise 8-10 4

Hack Squat 10-12 3
Cable 15-20 4
Crunches

3
 EMBRACE THE SUCK
WEEK 11

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Shoulders/Arms

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Overhead
Press

Arnold Press 8-10 4

Upright Row 8-10 3
Front Raise 8-10 3
*SUPERSET
Overhead 8-10 3
Press
Close Grip 12-15 3
Bench Press

Preacher 10-12 4
Curl
*SUPERSET
Tricep 10-12 4
Extension

4
 EMBRACE THE SUCK
WEEK 11

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest/Back

EXERCISE REPS SETS NOTES

Bench Press 5 5

Pendlay Row 8-10 4

Cable Fly 10-12 4

Lat Pull 10-12 4
Down

Push Ups 100 As Many As

Needed
Pull Ups 100 As Many As
Needed

Incline 10-12 4
Dumbbell
Press

Low Cable 10-12 4

Row

5
 EMBRACE THE SUCK
WEEK 11

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 5 5
Squat

Barbell 10-12 2
Squat
Leg 20 3
Extension

Leg Curl 20 3

Barbell 15-20 4
Lunge
Calf Raise 20-25 3

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

6
 EMBRACE THE SUCK
WEEK 11

Program Overview: This program provides 1 cardio session and 1 metcon per week.

METCON CARDIO

MURPH * 20 minutes low

intensity cardio
1. 1 mile run
2. 100 pull ups
3. 200 push ups
4. 300 body squats
5. 1 mile run

7
 EMBRACE THE SUCK
WEEK 12

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest

EXERCISE REPS SETS NOTES

Bench Press 8-10 2

Bench Press 5 2

Bench Press 3 2
Incline 8-10 3
Dumbbell Fly

Machine 8-10 3 *plate loaded or selectorized

Chest Press
Tricep Cable 12-15 4
Push Down

Dips AMRAP 4

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

1
 EMBRACE THE SUCK
WEEK 12

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Back

EXERCISE REPS SETS NOTES

Deadlifts 8-10 2

Deadlifts 5 5

Dumbbell 8-10 3
Row

Barbell Row 8-10 3

Chin Ups AMRAP 4

Preacher 8-10 4 *SUPERSET
Curl
Dumbbell 8-10 3
Bicep Curl

Pull Ups AMRAP 4

2
 EMBRACE THE SUCK
WEEK 12

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 8-10 2
Squats

Barbell 5 2
Squats
Barbell 3 2
Squats

Leg Curl 8-10 4

Leg 8-10 4
Extensions
Hack Squat 10-12 5

Cable 15-20 4
Crunches

3
 EMBRACE THE SUCK
WEEK 12

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Shoulders/Arms

EXERCISE REPS SETS NOTES

Barbell 8-10 4
Overhead
Press

Arnold Press 8-10 4

Upright Row 8-10 3
Front Raise 8-10 3
*SUPERSET
Overhead 8-10 3
Press
Close Grip 12-15 3
Bench Press

Preacher 10-12 4
Curl
*SUPERSET
Tricep 10-12 4
Extension

4
 EMBRACE THE SUCK
WEEK 12

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Chest/Back

EXERCISE REPS SETS NOTES

Chest Press 8-10 4

Barbell Row 8-10 4

Incline 10-12 4
Barbell
Press
Lat Pull 10-12 4
Down

Push Ups 100 As Many As

Needed
Pull Ups 100 As Many As
Needed
Cable Flys 10-12 4

Low Cable 10-12 4

Row

5
 EMBRACE THE SUCK
WEEK 12

Program Overview: This week is a 6-day training split with 1 cardio session and 1 metcon.

FOCUS: Legs

EXERCISE REPS SETS NOTES

Barbell 5 5
Squat

Leg Press 10-12 4

Leg 20 3
Extension
Leg Curl 20 3

Barbell 15-20 4
Lunge
Calf Raise 20-25 3

Hanging Leg 15-20 4

Raises
*SUPERSET
Decline Sit 15-20 4
Ups

6
 EMBRACE THE SUCK
WEEK 12

Program Overview: This program provides 1 cardio session and 1 metcon per week.

METCON CARDIO

For Time * 20 x 50m sprints

1 mile run
100 burpees
100 push ups
100 body squats
50 burpees
1 mile run