Get Lean

CONTENTS
01
PR O G R A M
PRI N C I P LE S
02
GOALS
03
PROGRAM PHILOSOPHY
06
DIET & NUTRITION
09
SUPPLEMENTATION
11
TR A I N I N G
PR O G R A M
12
WAVE 1: WEEKS 1 - 3
29
WAVE 2: WEEKS 4 - 6
46
WAVE 3: WEEKS 7 - 9
63
WAVE 4: WEEKS 10 - 12
80
FI N A L
CO M M E N TS
82
ABO U T TH E
CO A C H E S
PROGRAM
PRINCIPLES
1
PROGRAM PRINCIPLES: GOALS
GOALS
This program is designed to optimally This program is designed to have you look
achieve fat loss while improving conditioning and function more like an Olympic athlete
and maintaining strength. Simply “losing than a marathon runner and in twelve weeks
weight” is not the primary objective because you will be a leaner, fitter, stronger version of
we don’t want to lose muscle and fat, we yourself.
want to burn fat only!
2
PROGRAM PRINCIPLES: PROGRAM PHILOSOPHY
PROGRAM
PHILOSOPHY
Fat loss requires building and retaining calories your body burns every day) and
muscle to achieve a sustainable lean turns your body into a wood burning stove
physique. Muscle is metabolically active that will stay burning as long as you feed it
tissue. Muscle tissue constantly burns with nutritious food, optimal exercise, and
calories to maintain itself and function quality sleep.
properly, even when you aren’t moving! On
the other hand, fat tissue takes relatively You also burn more fat with higher intensity
zero calories to maintain itself and can exist exercise. Everyone has seen the “fat burning
indefinitely until you’re forced to use the zone” on a treadmill. This is a classic example
energy it contains. In order to burn fat and of correct information with an INCORRECT
keep it off, we have to build muscle through application. At a lower heart rate, more of
functional strength training. That muscle every calorie you burn comes from fat stores
in turn raises your metabolic rate (aka the in your body than carbohydrate stores. This
3
is because your body is requiring energy at adaptations to your metabolism to support
a slower pace to match the intensity of the your exercise. You also must ensure your
exercise. However, you don’t burn very many muscles and nervous system are ready for
calories during a lower intensity exercise. the exercises to ensure optimal performance
At a higher heart rate, more of every calorie and safety.
you burn comes more from carbohydrate
stores than fat, BUT you burn tremendously We will always use the foundational barbell
more calories than lower heart rate exercise. movements of squat, bench, deadlift, and
When you do the math, you actually end up overhead press as the core of any Barbell
burning more fat at a higher intensity heart Brigade program. These movements have
rate than lower because of the increased proven time and time again to be critical
calorie burn! It might be nice to think to building strength, muscle, and burning
walking slowly somehow burns more fat than fat. These four movements require almost
sprinting, but it’s untrue. every muscle in your body to be worked
- improving your total body strength and
In this program we will create higher burning a ton of calories. You can choose
intensity exercises through weight training, to test these movements before you start
body weight movements, cardiovascular the program but it is not required. The
training, and metabolic conditioning initial phase encourages you to start light
workouts. We will manipulate rest, reps, with lower volume and slow tempo to
order of exercises, volume, and any tools give you time to learn the movement and
we have at our disposal to safely raise gauge where your strength level is for each
intensity and optimally burn fat. Every movement. It’s always a good idea to start
workout will start with prehab movements light and then increase when you have a
and conditioning. Prehab movements are good grasp of the form and stability needed
exercises selected to ensure we are shoring to safely perform the lift. True success is
up any weak areas while working on stability a marathon, so the priority is to always
and mobility. It’s also a really good way to mitigate injury and fatigue so we can stay
properly prep for larger barbell movements. on the journey longer. You could also test at
We will start out with slower tempo and the end of the program. In fact, this option
lower volume on barbell movements and is already built into the workout if you so
progress towards heavier weight and new choose! Purely up to you.
records to lay the foundation for solid
strength gains. Every workout will end with If you do decide to test your squat, bench,
accessory work and conditioning circuits deadlift, and overhead press before starting
designed to burn fat and build strength. the program, ensure you properly warm up
and perform the lifts with spotters or in a
Each workout has recommended warm power rack with safety bars. Warm up with
up sets. Warming up is a combination of 10 to 15 reps with an empty bar and slowly
raising your body’s internal temperature and increase weight while you decrease reps.
exposing your muscles to lighter versions Typically your last three sets are simply 1 rep
of the exercise you are about to perform. and you make a small jump in weight if that
As your internal temperature rises, your one rep moves well. Once you perform one
body’s chemistry changes to make positive rep where either your form starts to break
4
down, the bar moves extremely slow, or you
simply feel uncomfortable, that is your 1 rep
max.
Since this is a fat loss program, we will be

using RPE to help you judge how each
exercise should feel. RPE stands for “Rating
of Perceived Exertion.” This means on a scale
of 1 to 10, how difficult was the exercise to
you? 1 being the easiest and 10 being the
hardest. If the program calls for an RPE 7 -
ideally you choose a weight where you feel
like you gave a 7 out of 10 effort, or it was
about 70% of what you could do. There is
a time and a place for RPE 5 and RPE 9 or
10. Understanding how hard to push and
when is critical to you experiencing optimal
progress with your strength.
5
PROGRAM PRINCIPLES: DIET & NUTRITION
NUTRITION
DIET &
6
You often hear “abs are made in the kitchen,” expensive for your body to process. You
but did you know that longitudinal studies burn about 20% of each protein calorie just
show 95% of people over a ten year period digesting it. This is called the thermic effect
who lost weight and kept it off worked out of eating and accounts for about 10% of
at least 4 days a week? Working out plays a your daily caloric burn. Research continues
much bigger role in determining our health to increase the recommendation for protein
and body fat than most people understand. intake for strength and sport athletes. To
Working out consistently signals your body maximize strength gains and fat loss, try to
to make permanent changes to how it builds eat around .8 to 1 gram of protein per pound
muscle and stores fat. You are the sum of bodyweight per day. For a 180lb person
of what you have or haven’t consistently that would be 144 to 180 grams of protein.
done over your life. One skipped workout For the average person this can seem like
or poor meal won’t affect you. Years of a bump compared to their normal intake.
it will. Be honest with yourself on where However rarely do pro athletes consume
you currently are and why you are there. all of their protein from whole food. Often
Be ENCOURAGED because thankfully the they will supplement their protein intake
human body responds quickly to proper with a protein shake. Protein shakes are a
training and nutrition. convenient way to increase your protein
intake when you finish a workout or need
Now don’t take that as nutrition doesn’t a quick meal to go. Protein shakes don’t
matter. It certainly does! Working out creates have to taste terrible either! Barbell Brigade
the demand for your body to change. offers several unique and delicious flavors
Nutrition is the supporting cast that can aid of high quality protein powder. Even just
or hinder that change happening. The more combined and shaken up with water Barbell
dialed in you are on your nutrition the faster Brigade protein tastes amazing. If you
you will see results. In general, nutrition for combine it with almond milk, fruit, yogurt,
fat loss is fairly simple. Below you will find or whatever you would like you can quickly
some general guidelines to help you on make a delicious and nutritious meal. This
your fat loss journey. However we strongly is the perfect choice for many people who
recommend seeking advice from a registered need to run out of the house in the morning
dietician if you’d like to construct a detailed or grab a quick meal in between meetings.
plan or if you have specific health issues.
Carbohydrates - Carbohydrates are not the
Here are some general nutrition rules that enemy. Carbohydrates fuel your muscles
can help you reach your goals. during movement and exercise. They also
help fuel your brain and almost all of your
Protein - Eat enough protein. Protein are the bodily functions as the primary fuel source
building blocks your body uses to create for many cells. The goal is to eat enough
muscle, tendons, ligaments, and pretty much carbohydrates to fuel your body and mind
everything that makes you YOU. Protein but not to overeat carbohydrates to the
also takes longer for your body to break point in which your body can not burn them
down compared to carbohydrates, which and stores them as fat. The debate about
makes you feel more satiated for a longer how much, when, and what kind still rages
period of time. Protein is more metabolically on. In general for fat loss you should eat 1 to
7
1.5 grams of carbs per pound of body weight to help you get in the ballpark. Take your
per day. For a 180lb person that works out to body weight x 12 and that is usually around
180 to 270 grams of carbohydrate daily. the baseline of the calories it takes you to
Eat some simple carbohydrates, eat some be you every day. For our hypothetical 180lb
complex carbohydrates, and eat some fiber. person, that would be 180lbs x 12 = 2160
Some carbohydrates will work better with calories per day. Remember the thermic
your stomach than others. Pay attention effect of food already knocks 10% of those
to how you feel and eat accordingly. It is calories off. Depending on how much you
always a good idea to eat your protein and workout and your workout intensity you can
carbohydrates together to ensure you’re easily burn off another 200-700 calories
feeding your metabolism, recovery, and to with these workouts. So for our 180lb
ensure you actually feel full from your meal person, they should probably start around
or snack. Remember protein helps you feel 2300 calories per day to ensure they are
full. If you only eat carbohydrates for a meal eating enough to fuel both their workout and
or snack, you most likely will not feel full as their day and still be in a deficit to lose fat.
fast or as long. For example, most people
can eat a bag of chips and it barely puts a If we apply the above math for protein and
dent in their hunger. Not very many people carbohydrates, our 180lb person would eat
can eat a bag of steak and not feel stuffed! 720 calories from protein (180 grams of
Combine your carbs with protein and it will protein x 4 calories per gram) 1080 calories
help sustain and fuel your fat loss. from carbohydrates (270 grams of carbs
x 4 calories) leaving 500 calories to come
Fat- Fat also plays an important role in from fat which is about 55 grams of fat (500
your body. It helps your body manufacture calories divided by 9 calories per gram of fat
hormones and preserve nitrogen, which is = 55 grams of fat)
critical for building muscle. The downside to
fat is it also has the highest calorie count per The proper strategy is to see what happens
gram at 9 cals per gram of fat. Protein and over the first week or two. If our 180lb
carbohydrate are only 4 cals per gram. You person feels lethargic or tired daily, bump
can quickly add up the calories when eating the calories up a little by eating more carbs
a high fat diet to a place where you are not and fat. It is not an exact science because
in a caloric deficit. Usually fat should be kept your body isn’t a machine. It’s a living
to around 15 to 25% of total calories per day. organism that changes daily and your caloric
Fat is in almost every food and rarely do needs will have to adjust with it. The calorie
you have to consciously add fat to your diet requirements can differ between a work and
to hit your daily requirement. Instead pay rest day as well. Put your energy first into
attention to how much fat is in the foods you focusing on getting the most out of each
eat and ensure you’re not eating too much workout. Understand what you’re eating.
fat. Adjust as needed after giving your body a
week or two to change.
How many calories per day should you eat
to burn fat? A difficult question to answer
for each specific person in a format like this.
However, there are some general equations
8
PROGRAM PRINCIPLES: SUPPLEMENTATION
S U P P LE MENTATION
9
PROGRAM PRINCIPLES: SUPPLEMENTATION
Barbell Brigade has designed an entire Post Workout
line of high quality supplements that taste
great and can support your fat loss journey. Within 60 minutes - Ensure you either get a
Nothing replaces hard work, a great plan, high protein meal in or this is another spot
good sleep, and solid nutrition. However, to use Barbell Brigades protein powder to
many supplements can go a long way in ensure your body gets the building blocks it
supporting those goals by giving your body needs to jump start recovery.
the extra boost it needs at the right time.
Throughout the Day
Pre Workout
Barbell Brigade makes an amazing Multi-
60 minutes before - If you haven’t eaten in Vitamin, Immunity Support, and Performance
a while this is a great time to take a scoop Greens to supplement your healthy diet. If
of Barbell Brigade protein powder and you have trouble eating a wide variety of
ensure your body is properly fueled for your food or simply want to ensure your body
workout. You can mix it with fruit or a little has all of the critical vitamins and minerals it
honey to add some carbohydrates if needed. needs for optimal performance - one or all of
these products are for you!
30 minutes before - Every workout counts,
so ensure you are focused and ready to
go with Barbell Brigade’s Pre-Workout!
It’s formula is designed to improve your
energy and mental clarity through tested
and proven ingredients leaving you ready to
dominate your workout without that typical
crash or jitters.
10
TRAINING
PROGRAM
11
TRAINING PROGRAM: WAVE 1
WEEKS 1-3
WAVE 1:
12
TRAINING PROGRAM: WEEKS 1-3
FIRST WAVE FOCUS
This program is broken down into four You’ll feel first hand how different rep and
blocks. Each block or “wave” is 3 weeks rest schemes make your body feel. You will
long. Research shows around 3 weeks is the also see a “tempo” column. Tempo is the
perfect amount of time for you to get better speed in which you perform the movement.
at the movements and improve but not too The tempo is another really important tool
long to where your body accommodates we can manipulate to ensure we are burning
and progress slows down. The first wave fat, holding onto as much muscle as possible,
will focus on building a foundation for your and teaching your body how to properly
body so we can safely improve your strength brace and perform the movement.
and conditioning as we push intensity in the
future weeks. During the first wave you will start out with
slower tempo on barbell squat, barbell
You will perform 5 workouts per week. Two bench, barbell deadlift, and barbell overhead
workouts will have a lower body focus, two press. Slowing down the movement on the
workouts will have upper body focus, and eccentric phase (also called negative phase
1 workout fill be a “met con” - short for or muscle lengthening phase) can greatly
metabolic conditioning. Met cons are where build strength and proprioception. Ensuring
we really drive the body to maximize it’s you are more strong, stable, and confident to
caloric burn through higher intensity athletic progress in the movement in future weeks.
movements. All workouts start with either Each week builds on the previous week so
conditioning right off the bat, a “prehab” pay attention to the details! Tempo, sets,
and core focus, or both. Since the focus is reps, all will change throughout the first
fat loss we want to ensure we use our fresh 3 week wave so that week 3 is the most
focus and energy early in the workout for intense of the initial 3 weeks. Then we will
some solid conditioning work and also take start a new 3 week wave that continues to
the time to work on smaller movements build on the foundation you’ve developed
and muscles that are critical to your health while pushing your body to a new level.
and performance. Don’t mistake prehab
and core with easy! Then you will progress Program is read from left to right. Then, top
to a large, barbell movement. Followed by to bottom. For circuits and superset, sets
accessory strength and conditioning work and reps will be read and repeated top to
which will ensure we are working on weak bottom.
links, strength, and conditioning to promote
fat loss.
The exercises for each day are broken into

groups. Groups of two exercises are called
“ supersets.” Groups of three exercises or
more are called “circuits” for the purposes
of this program. There is a designated “rest”
period for every exercise, superset, and
circuit. Reps and rest is one of the most
important relationships that determine a
specific outcome with a given workout.
13
TRAINING PROGRAM: WEEK 1
WEEK 1 DAY 1 LOWER A
Warm Up Work
Exercise Notes
Sets Reps Sets Reps RPE Tempo Rest
Conditioning
20s at a
Set the treadmill to 2 to 3 5 minutes at a
Incline Treadmill degree incline
1 5-8 comfortable 6 40s
walking pace
running pace
Prehab/ Core
6 - 8 over
1s hold each
Russian Twist 2 and back 30s
side
= 1 rep
Feet can be anchored if 5s to lower
Sit Up needed
2 5 - 10 30s
yourself
1 minute
Lower
and
Reverse Crunch 2 10 yourself
repeat
with control
circuit
Exercise 1
Start light only increase 4s to

2-3
Barbell Squat weight if you can safely do 1 8 - 12 4 6-8 6 bottom
so and hold the tempo minutes
position
Superset 1
Isometric Split Go as low as comfortable 10s hold each 20s hold each
1 2 7 30s
Squat Hold and hold that position side side
Rest 1 - 2
minutes
Start with body weight - Roughly 8 yards Roughly 10
Walking Lunge add holding DBs if needed
1 2 7 Controlled and
and back yards and back
repeat
superset
Superset 2
Place feet at comfortable

2s to lower
Leg Press width and generally higher 1 8 - 12 2 10 - 15 7 30s
on the platform than lower the weight
Rest 1 - 2
minutes
Bodyweight only - land
Squat Jump soft
1 3 2 5 - 10 7 and
repeat
superset
14
WEEK 1 DAY 2 UPPER A
Warm Up Work
Exercise Notes
Prehab/ Core
Plank 2 20s hold 30s
Feet can be anchored if

Plank Walk Ups needed
2 20s of work 30s
1 minute
Mountain and
2 20s of work
Climbers repeat
circuit
Superset 1

Barbell Bench
weight if you can safely do 1 8 - 12 4 6-8 6 bottom 30s
Press so and hold the tempo position
Rest 1 - 2
Start light only increase minutes
DB Reverse Fly weight if you can safely do 1 8 - 12 4 8 - 12 6 Controlled and
so and hold the tempo repeat
superset
Superset 2
Can perform kneeling if

Push Up needed
1 5-8 2 5 - 15 7 Controlled 30s
Rest 1 - 2
One Arm DB
weight if you can safely 1 8 reps each arm 2 10 each arm 7 Controlled and
Row do so repeat
superset
Superset 3
Start light only increase

Tricep DB Skull
weight if you can safely 1 8 - 12 2 10 - 15 7 Controlled 30s
Crusher do so
Rest 1 - 2
Bicep DB
weight if you can safely 1 8 - 12 2 10 - 15 7 Controlled and
Seated Curl do so repeat
superset
15
WEEK 1 DAY 3 LOWER B
Warm Up Work
Exercise Notes
Conditioning
Alternate 30
seconds of
Air Bike or 5 minutes at an faster pace
1 5-8 6
Exercise Bike easy pace with 60
seconds of
slower pace
Prehab/ Core
Plank 6 - 8 over
Alternating 2 and back Controlled 30s
Hip Drop = 1 rep
Bent Knee V Up 2 10 - 15 Controlled 30s
1 minute
Lower
8 over and and
Deadbug 2 yourself
back = 1 rep repeat
with control
circuit
Superset 1

3s to lower
DB RDL weight if you can safely do 1 8 - 12 2 8 - 12 7 30s
so and hold the tempo the weight
Rest 1 - 2
Bodyweight only - box 8 reps leading minutes
5 - over and
Step Up height at 10 to 14 inches 1 2 with each foot 7 and
high back = 1 rep
- 16 reps total repeat
superset
Superset 2
Can choose Sumo or

Conventional Stance - 1s hold at
Barbell Deadlift Start light only increase 1 8 - 12 4 5-8 6 the top 30s
weight if you can safely each rep
do so
Rest
2-3
minutes
Tuck Jump Land SOFT! 1 3 4 3 6 Controlled
and
repeat
superset
Superset 3
Start with a LIGHT

medicine ball and ideally a
Med Ball
slam ball. Increase weight 1 8 - 12 2 10 - 15 7 30s
Overhead Slam if you can keep form and
speed
Rest 1 - 2
Start LIGHT and ensure minutes
form is great - squeeze
KB Swing the glutes and core as you
1 8 - 12 2 10 - 15 7 and
finish each swing repeat
superset
16
WEEK 1 DAY 4 UPPER B
Warm Up Work
Exercise Notes
Prehab/ Core
15s hold each

Side Plank 2 30s
side
Lying Low Trap

2 20s of work 30s
Press
Rest 1
OR can sub for push up to minute
Burpee stand up and back down 2 20s of work and
at a controlled pace repeat
circuit
Exercise 1
Standing Start light only increase 1s hold at

1 -2
Barbell weight if you can safely do 1 8 - 12 4 8 - 12 6 the top
Overhead Press each rep
Superset 1
Neutral Grip Start light only increase 1s hold at

Seated Cable weight if you can safely 1 8 - 12 2 8 - 12 7 full squeeze 30s
Row do so each rep
Rest 1 - 2
Can add weight to your 1s hold at minutes
Bench Dip lap if body weight is too 1 5-8 2 8 - 12 7 the top and
easy each rep repeat
superset
Superset 2

Reverse Grip
Lat Pulldown do so
Rest 1 - 2
DB Lateral
Raise do so repeat
superset
17
WEEK 1 DAY 5
METABOLIC CONDITIONING
Warm Up Work
Exercise Notes
Warmup
5 - 8 minutes
of walking
Treadmill 1 6
or an easy
jogging pace
Circuit 1
Jumping Jacks 1 10s of work 3 20s of work 6 30s
High Knees in
1 10s of work 3 20s of work 6 30s
Place
Ice Skaters 1 10s of work 3 20s of work 6 30s
Rest 1 -2
Start LIGHT and only minutes
Wide Grip Lat
increase weight if safe to 1 8 - 12 3 20s of work 6 Controlled and
Pulldown do so repeat
circuit
Circuit 2
Start LIGHT and only

DB Hammer
increase weight if safe to 1 5-8 3 20s of work 6 30s
Curl to Press do so
Air Squat 1 5 3 20s of work 6 30s
Sit up Can anchor feet if needed 1 5 3 20s of work 6 30s
Rest 1 - 2
minutes
Push Up Kneeling if needed 1 5 3 20s of work 6 and
repeat
circuit
18
Warm Up Work
Exercise Notes
Conditioning
15s at a
1 5-8 comfortable 7 30s
walking pace
running pace
Prehab/ Core
6 - 8 over
1s hold each
Russian Twist 3 and back 15s
side
= 1 rep
Sit Up needed
3 5 - 10 15s
yourself
1 minute
Lower
and
repeat
with control
circuit
Exercise 1

1-2
Barbell Squat weight if you can safely do 1 8 - 12 4 8 - 12 7 bottom
position
Superset 1
1 3 7 30s
Rest 1
minute
repeat
superset
Superset 2

2s to lower
Leg Press width and generally higher 1 8 - 12 3 10 - 15 7 30s
Rest 1
minute
Squat Jump soft
1 3 3 5 - 10 7 and
repeat
superset
19
Warm Up Work
Exercise Notes
Prehab/ Core
Plank 3 30s hold 15s
Feet can be anchored if

Plank Walk Ups needed
3 25s of work 15s
1 minute
Mountain and
3 25s of work
Climbers repeat
circuit
Superset 1

Barbell Bench
weight if you can safely do 1 8 - 12 4 8 - 12 7 bottom 30s
Press so and hold the tempo position
Rest 1 - 2
superset
Superset 2

Push Up needed
1 5-8 3 8 - 15 7 Controlled 30s
Rest 1
Start light only increase minute
One Arm DB
Row do so repeat
superset
Superset 3

Tricep DB Skull
Crusher do so
Rest 1
Bicep DB
superset
20
Warm Up Work
Exercise Notes
Conditioning
Alternate 20
seconds of
Air Bike or 5 minutes at an faster pace
1 5-8 7
Exercise Bike easy pace with 40
seconds of
slower pace
Prehab/ Core
Plank 6 - 8 over
Alternating 3 and back Controlled 15s
Hip Drop = 1 rep
Bent Knee V Up 3 10 - 15 Controlled 15s
1 minute
Lower
8 over and and
Deadbug 3 yourself
back = 1 rep repeat
with control
circuit
Superset 1

3s to lower
DB RDL weight if you can safely do 1 8 - 12 3 8 - 12 7 30s
so and hold the tempo the weight
Rest 1
Bodyweight only - box 10 reps leading minute
5 - over and
high back = 1 rep
superset
Superset 2
Can Choose Sumo or

Conventional Stance - 1s hold at
Barbell Deadlift Start light only increase 1 8 - 12 4 6 - 10 7 the top 30s
weight if you can safely each rep
do so
Rest
2-3
minutes
Tuck Jump Land SOFT! 1 3 4 3 7 Controlled
and
repeat
superset
Superset 3
Start with a LIGHT

Med Ball
slam ball. Increase weight 1 8 - 12 3 10 - 15 7 30s
speed
Rest 1
Start LIGHT and ensure minute
1 8 - 12 3 10 - 15 7 and
superset
21
Warm Up Work
Exercise Notes
Prehab/ Core
20s hold each

Side Plank 3 15s
side
Lying Low Trap

3 25s of work 15s
Press
Rest 1
circuit
Exercise 1
Standing Start light only increase 1s hold at

1 -2
Barbell weight if you can safely do 1 8 - 12 4 10 - 15 7 the top
Overhead Press each rep
Superset 1
Neutral Grip Start light only increase 1s hold at

Seated Cable weight if you can safely 1 8 - 12 3 10 - 15 7 full squeeze 30s
Row do so each rep
Rest 1
Can add weight to your 1s hold at minute
Bench Dip lap if body weight is too 1 5-8 3 10 - 15 7 the top and
easy each rep repeat
superset
Superset 2

Reverse Grip
Lat Pulldown do so
Rest 1
DB Lateral
Raise do so repeat
superset
22
WEEK 2 DAY 5
Warm Up Work
Exercise Notes
Warmup
8 - 12 minutes
of walking
Treadmill 1 7
or an easy
jogging pace
Circuit 1
Jumping Jacks 1 10s of work 3 20s of work 7 15s
Butt Kicks 1 10s of work 3 20s of work 7 15s
Lunge to High 20s of work

1 10s of work 3 7 15s
Knee EACH SIDE
Rest 1 -2
Side to Side DB
increase weight if safe to 1 8 - 12 3 20s of work 7 Controlled and
Chop do so repeat
circuit
Circuit 2

DB Hammer
increase weight if safe to 1 5-8 3 20s of work 7 15s
Curl to Press do so
Land SOFT - start with
small jumps and try and
Broad Jump jump further if it’s safe to
1 3 3 20s of work 7 15s
do so
3- over and
Sprinter Sit Up 1 3 20s of work 7 15s
back = 1 rep
Rest 1 - 2
Dual DB
increase weight if safe to 1 5-8 3 20s of work 7 and
Standing Row do so repeat
circuit
23
Warm Up Work
Exercise Notes
Conditioning
15s at a
1 7 - 10 comfortable 7.5 25s
walking pace
running pace
Prehab/ Core
6 - 8 over
1s hold each
Russian Twist 3 and back
side
= 1 rep
Sit Up needed
3 5 - 10
yourself
1 minute
Lower
and
repeat
with control
circuit
Exercise 1
Set 1 - 15 reps Rest 1 - 2

Set 2 - 10 reps minutes
Barbell Squat weight if you can safely do 1 8 - 12 4 8 bottom
so and hold the tempo Set 3 - 8 reps and
position
Set 4 - 5 reps repeat
Superset 1
1 3 8
Rest 1
minute
repeat
superset
Superset 2

2s to lower
Leg Press width and generally higher 1 8 - 12 3 15 - 20 8
Rest 1
minute
Squat Jump soft
1 3 3 5 - 10 8 and
repeat
superset
24
Warm Up Work
Exercise Notes
Prehab/ Core
Plank 3 40s hold
Plank Walk Ups 3 30s of work
1 minute
Mountain and
3 30s of work
Climbers repeat
circuit
Superset 1
Set 1 - 15 reps
Barbell Bench Set 2 - 10 reps 30
weight if you can safely do 1 8 - 12 4 8 bottom
Press so and hold the tempo Set 3 - 8 reps seconds
position
Set 4 - 5 reps
Rest 1
superset
Superset 2

Push Up needed
1 5 - 8 reps 3 10 - 20 8 Controlled
Rest 1
One Arm Db
Dow do so repeat
superset
Superset 3

Tricep DB Skull
Crusher do so
Rest 1
Bicep DB
superset
25
Warm Up Work
Exercise Notes
Conditioning
Alternate
30s of faster
Air Bike or 5 minutes at an
1 7 - 10 pace with 30s 7.5
Exercise Bike easy pace
seconds of
slower pace
Prehab/ Core
Plank 6 - 8 over
Alternating 3 and back Controlled
Hip Drop = 1 rep
Bent Knee V Up 3 10 - 15 Controlled
1 minute
Lower
8 over and and
Deadbug 3 yourself
back = 1 rep repeat
with control
circuit
Superset 1

DB Goblet 3s to lower
weight if you can safely do 1 8 - 12 3 10 - 15 8 30s
Squat so and hold the tempo the weight
Rest 1 - 2
Bodyweight only - box 8 reps leading minutes
5 - over and
high back = 1 rep
superset
Superset 2
Can Choose Sumo or Set 1 - 10 reps

Conventional Stance -
Set 2 - 8 reps
Barbell Deadlift Start light only increase 1 8 - 12 4 8 Controlled
weight if you can safely Set 3 - 6 reps
do so Set 4 - 4 reps
Rest 1 - 2
minutes
Tuck Jump Land SOFT! 1 3 4 3 8 Controlled and
repeat
superset
Superset 3
Start with a LIGHT

Med Ball
slam ball. Increase weight 1 8 - 12 3 10 - 15 8
speed
Rest 1
Start LIGHT and ensure minute
1 8 - 12 3 10 - 15 8 and
superset
26
Warm Up Work
Exercise Notes
Prehab/ Core
30s hold each

Side Plank 3 30s
side
Lying Low Trap

3 30s of work 30s
Press
Rest 1
circuit
Exercise 1
Set 1 - 15 reps
Standing Start light only increase
Set 2 - 10 reps
Barbell weight if you can safely do 1 8 - 12 4 8 Controlled 1 minute
so and hold the tempo Set 3 - 8 reps
Overhead Press
Set 4 - 5 reps
Superset 1
Neutral Grip Start light only increase Set 1 - 15 1s hold at

Seated Cable weight if you can safely 1 8 - 12 3 Set 2 - 12 8 full squeeze 30s
Row do so Set 3 - 10 each rep
Rest 1
Can add weight to your Set 1 - 15 1s hold at minute
Bench Dip lap if body weight is too 1 5-8 3 Set 2 - 12 8 the top and
easy Set 3 - 10 each rep repeat
superset
Superset 2
Start light only increase Set 1 - 15

Reverse Grip
weight if you can safely 1 8 - 12 3 Set 2 - 12 8 Controlled 30s
Lat Pulldown do so Set 3 - 10
Rest 1
Start light only increase Set 1 - 15 minute
DB Lateral
weight if you can safely 1 8 - 12 3 Set 2 - 12 8 Controlled and
Raise do so Set 3 - 10 repeat
superset
27
WEEK 3 DAY 5
Warm Up Work
Exercise Notes
Warmup
8 - 12 minutes
of walking
Treadmill 1 8
or an easy
jogging pace
Circuit 1
Jumping Jacks 1 10s of work 3 25s of work 8
Ski Jumps 1 10s of work 3 25s of work 8
1 second hold at the

Air Pause Squat bottom each rep
1 5 3 25s of work 8
Rest 1 -2
minutes
High Knees in
1 10s of work 3 25s of work 8 Controlled and
Place
repeat
circuit
Circuit 2

DB Hammer
increase weight if safe to 1 5-8 3 25s of work 8
Curl to Press do so
Start with body weight -
Crossover Step 3 - over and
can hold DBs if needed to 1 3 25s of work 8
Up increase intensity back = 1 rep
Take lateral steps while

Lateral Squat 3 yards and
holding bottom position 1 3 25s of work 8
Hold Walk of squat back
Rest 1 - 2
minutes
5 yards and
Lateral Shuffle 1 3 25s of work 8 and
back
repeat
circuit
28
WEEKS 4-6
WAVE 2:
29
TRAINING PROGRAM: WEEKS 4 - 6
SECOND WAVE FOCUS
Once again you perform 5 workouts a week, You are allowed to rest as needed when
2 lower, 2 upper, and one met con. The lower needed. Push yourself but never at the
and upper workouts will continue to build expense of losing form.
your main barbell movement capacity, build
strength in your auxiliary movements, and You will also be introduced to drop sets.
improve your overall conditioning which will Drop sets are exercises that have you
promote optimal fat loss. perform an initial 10 to 15 reps, immediately
drop the weight by around 20% and perform
For the main barbell movements you will be another 10 to 15 reps. The goal is to raise
required to pause your squats and bench intensity by prolonging the set through
press to build power in the toughest spot lowering the resistance. Don’t worry about
of the lift. Ensure you pick lighter weight choosing the perfect weight on these sets
than you think at first so you can completely initially. It will take a few sets for you to know
pause the barbell and retain great form. what weight will be best to work with. As
The met con for this phase warms you up always, start lighter and ensure the weight is
with challenging treadmill work followed appropriate. You can always increase weight
by a Decsending Rep Scheme Circuit. You on the next set
perform 10 reps of each exercise in the
circuit in order. Then repeat the circuit and Each week in this wave continues to build on
perform 9 reps for each exercise. Then 8, etc the previous week like in the first wave. So
until you finish the last round with 1 rep of ensure you pay attention to all the details of
each exercise. The goal is to finish as fast as tempo, reps, sets, and rest!
SAFELY POSSIBLE.
30
Warm Up Work
Exercise Notes
Conditioning
Alternate 60s
at a faster
3 minutes at a
Treadmill No incline 1 6 - 10 pace with 60s 6
jogging pace
at a slower
pace
Prehab/ Core
Start with a low box and

Single Leg Step 4s to lower
progress to a higher box 2 6 each leg 15s
Down as your strength improves. yourself
Goblet Box
Light DB 2 8 - 12 Controlled 15s
Squat
1 minute
Can bend knees if needed
Lying Lateral 8 - over and and
to make the movement 2 Controlled
Leg Drop less difficult back = 1 rep repeat
circuit
Exercise 1

weight each set if you can
safely do so and hold the 1s pause at
one second pause at the Rest 1 - 2
the bottom
Barbell Pause bottom. All 4 sets should minutes
2 8 - 12 4 8 6 and speed
Squat be good working sets, and
completing all 8 reps each out of the
repeat
set without losing form hole
or the bar significantly
slowing down
Exercise 2
DROP SET -
perform 10 - 15
Rest 1
Start light and only reps - drop
minute
increase weight if safe to the weight by
Leg Press do so. Only go as low as
1 8 3 8 Controlled and
around 20%
comfortable repeat
and perform
exercise
another 10 - 15
reps
Superset 1
Like you’re jumping rope

but jumping for max
Pogo Jump height each rep without 1 10 3 10 7 30s
bending the knees very
much
Flat back throughout the
KB Swing movement - hinge at the 1 10 3 5 - 10 7 30s
hips!
Rest 1 - 2
minutes
Roughly 8 yards
Broad Jump LAND SOFT! 1 3 3 7 Controlled and
and back
repeat
superset
31
Warm Up Work
Exercise Notes
Prehab/ Core
Side Plank 8 reps each

2 15s
Rotation side
Quarter Turkish 8 reps each

2 15s
Get Up side
1 minute
and
Band Pull a Part 2 20 - 30
repeat
circuit
Superset 1

safely do so and hold the
Barbell Bench one second pause on the Pause on
chest. All 4 sets should
Press Pause on be good working sets,
2 8 - 12 4 8 6 chest and
Chest completing all 8 reps each speed up
set without losing form
slowing down
Rest 1
minute
Band Standing 1s hold at
2 8 - 12 4 10 - 15 6 and
Row the top
repeat
superset
Exercise 1
DB Incline Start light only increase

8 reps each
Alternating weight if you can safely 1 8 reps each side 3 7 Controlled 1 minute
do so side
Press
Exercise 2
DROP SET -
perform 10 - 15
reps - drop
Neutral Grip Start light only increase
the weight by
Seated Cable weight if you can safely 1 8 - 12 3 8 1 minute
do so around 20%
Row
and perform
another 10 - 15
reps
Superset 2

Tricep Tate 2s to lower
weight if you can safely 1 8 - 12 3 10 - 15 7 30s
Press do so the weight
Rest 1
Bicep DB Start light only increase minute
10 reps each
Isometric weight if you can safely 1 8 - 12 3 7 Controlled and
do so side
Alternating Curl repeat
superset
32
Warm Up Work
Exercise Notes
Conditioning
Alternate 60s
of a faster
1 6 - 10 pace with 60s 6
of a slower
pace
Prehab/ Core
1s hold at
TKE 2 10 15s
full squeeze
1s hold at
Superman 2 10 - 15 15s
full squeeze
1 minute
Side Plank Hip 10 reps each 1s hold at and
2
Drop side full squeeze repeat
circuit
Exercise 1
Can Choose Sumo or

1-2
Barbell Deadlift weight if you can safely 2 8 - 12 4 6-8 6
do so. Goal is for every rep minutes
to move with speed and
great form
Superset 1
Goblet Split Pick a stance that isn’t too 6 reps each 2s pause at
1 8 - 12 3 7 30s
Squat long or too short side the bottom
Rest 1 - 2
Use a 10 - 14” box and minutes
DB Crossover 5 - over and 5 - over and
perform each rep with 1 3 7 Controlled and
Step Up control back = 1 rep back = 1 rep
repeat
superset
Superset 2
Start with a LIGHT

Med Ball Front medicine ball and ideally
1 8 - 12 3 10 7 30s
Squat a slam ball (meaning it
doesn’t bounce much)
Rest 1 - 2
minute
Pause Squat
Land SOFT 1 8 - 12 3 5 - 10 7 and
Jump
repeat
superset
33
Warm Up Work
Exercise Notes
Prehab/ Core
Band Close 20s of work

2 15s
Stance Twist each side
Med Ball
Twist Tap Plus 2 20s of work 15s
Overhead Tap
Rest 1
T Push Up stand up and back down 2 20s of work and
circuit
Exercise 1

Barbell one second pause one the 1-2
1 8 - 12 4 8 - 12 6 Controlled
Overhead Press chest. All 4 sets should minutes
be good working sets,
completing all 8 - 12 reps
with good speed and form
Superset 1
DROP SET -
perform 10 - 15
reps - drop
Neutral Grip the weight by
weight if you can safely 1 8 - 12 3 8 30s
Pulldown do so around 20%
and perform
another 10 - 15
reps
Rest 1
minute
Yoga Push Up 1 5-8 3 5 - 10 7 Controlled and
repeat
superset
Circuit 1
Dual DB
1 6 3 10 7 30s
Upright Row
Start with a LIGHT
medicine ball and ideally
Med Ball a slam ball (meaning it 6 - over and 8 - over and
1 3 7 30s
Lateral Slam doesn’t bounce much) back = 1 rep back = 1 rep
Increase weight if you can
keep form and speed
Ensure you throw the med Rest 1
ball OUT and Up so it minute
Med Ball Clean doesn’t hit your head as it
1 6 3 10 - 15 7 and
and Throw comes down. Ensure you
have plenty of room so you repeat
don’t hit someone else circuit
34
WEEK 4 DAY 5
Warm Up Work
Exercise Notes
Warmup
2 minute run
2 - 3 minutes at 1-2
Treadmill 1 3 at a steady 6
a jogging pace minutes
pace
Start with performing 10 Set 1 - 10 reps
reps for every exercise in Set 2 - 9 reps
the circuit. Each following Set 3 - 8 reps
round the reps decrease Set 4 - 7 reps
Circuit - by one so that on the
Set 5 - 6 reps
Descending last round you are only
performing 1 rep. REST AS Set 6 - 5 reps
Reps
NEEDED. Goal is to finish Set 7 - 4 reps
as quickly as SAFELY Set 8 - 3 reps
possible and record your Set 9 - 2 reps
time. Set 10 - 1 rep
As
Push Up 1 8 10 Same as above 6
needed
As
Sit Up 1 8 10 Same as above 6
needed
DB Hammer As
1 8 10 Same as above 6
Curl to Press needed
DB Goblet As
Squat needed
Ideally jump onto a SOFT
box. If using a wooden
Box Jump Step As
or hard box ensure you 1 8 10 Same as above 6
Down pick a height you can needed
consistently clear
35
Warm Up Work
Exercise Notes
Conditioning
Alternate 60s
at a faster
3 minutes at a
jogging pace
at a slower
pace
Prehab/ Core

progress to a higher box 3 6 each leg
Goblet Box
Light DB 3 8 - 12 Controlled
Squat
1 minute
circuit
Exercise 1

one second pause at the the bottom
Barbell Pause bottom. All 5 sets should 1-2
2 8 - 12 5 5 7 and speed
Squat be good working sets, minutes
slowing down
Exercise 2
DROP SET -
perform 10 - 15
1 8 3 8 Controlled 1 minute
around 20%
comfortable and perform
another 10 - 15
reps
Superset 1

but jumping for max
Pogo Jump height each rep without 1 10 4 15 7
much
KB Swing movement - hinge at the 1 10 4 10 - 15 7
hips!
Rest 1
minute
Roughly 8 yards
and back
repeat
superset
36
Warm Up Work
Exercise Notes
Prehab/ Core

3
Rotation side

3
Get Up side
1 minute
and
repeat
circuit
Superset 1

2 8 - 12 5 5 7 chest and
slowing down
Rest 1
minute
2 8 - 12 5 10 - 15 7 and
Row the top
repeat
superset
Exercise 1
DB Incline Increase weight from last

8 reps each
Alternating week if you can safely 1 8 reps each side 3 7 Controlled 1 minute
do so side
Press
Exercise 2
DROP SET -
perform 10 - 15
reps - drop
Neutral Grip Increase weight from last
the weight by
Seated Cable week if you can safely 1 8 - 12 3 8 1 minute
do so around 20%
Row
and perform
another 10 - 15
reps
Superset 2
Increase weight from last

Tricep Tate 2s to lower
week if you can safely 1 8 - 12 3 10 - 15 7
Press do so the weight
Rest 1
Bicep DB Increase weight from last minute
10 reps each
Isometric week if you can safely 1 8 - 12 3 7 Controlled and
do so side
superset
37
Warm Up Work
Exercise Notes
Conditioning
Alternate 60s
of a faster
1 8 - 12 pace with 60s 7
of a slower
pace
Prehab/ Core
1s hold at
TKE 3 10
full squeeze
1s hold at
Superman 3 10 - 15
full squeeze
1 minute
3
circuit
Exercise 1
Can Choose Sumo or

1-2
great form
Superset 1

Goblet Split 8 reps each 1s pause at
week if you can safely 1 8 - 12 3 7 30s
Squat do so side the bottom
Use a 10 to 14” box and Rest 1

perform each rep with minute
control - Increase weight 1 3 7 Controlled and
Step Up from last week if you can back = 1 rep back = 1 rep
repeat
safely do so superset
Superset 2
Hold a bodyweight squat

Isometric Squat
at parallel or as low as 1 10s hold 3 20s hold 7
Hold comfortable
Start with a LIGHT
1 8 - 12 3 15 7
Rest 1
minute
Pause Squat
Land SOFT 1 8 - 12 3 8 - 12 7 and
Jump
repeat
superset
38
Warm Up Work
Exercise Notes
Prehab/ Core

3
Med Ball
Twist Tap Plus 3 20s of work
Overhead Tap
Rest 1
minute
T Push Up 3 20s of work and
repeat
circuit
Exercise 1

1 8 - 12 4 6 - 10 7 Controlled
Superset 1
DROP SET -
perform 10 - 15
reps - drop
weight if you can safely 1 8 - 12 3 8
and perform
another 10 - 15
reps
Rest 1
minute
repeat
superset
Circuit 1
Dual DB
1 6 4 10 7
Upright Row
Start with a LIGHT
1 4 7
keep form and speed
1 6 4 10 - 15 7 and
39
WEEK 5 DAY 5
Warm Up Work
Exercise Notes
Warmup
3 minute run
pace
Set 5 - 6 reps
Reps
As
needed
As
needed
DB Hammer As
DB Goblet As
Squat needed
Box Jump Step As
consistently clear
40
Warm Up Work
Exercise Notes
Conditioning
Alternate 60s
at a faster
3 minutes at a
jogging pace
at a slower
pace
Prehab/ Core

progress to a higher box 3 6 each leg
Goblet Box
Light DB 3 8 - 12 Controlled
Squat
1 minute
circuit
Exercise 1

one second pause at the the bottom
Barbell Pause bottom. All 5 sets should 1-2
2 8 - 12 6 3 8 and speed
Squat be good working sets, minutes
slowing down
Exercise 2
DROP SET -
perform 10 - 15
1 8 3 9 Controlled 1 minute
around 20%
comfortable and perform
another 10 - 15
reps
Superset 1

but jumping for max
Pogo Jump height each rep without 1 10 4 20 8
much
KB Swing movement - hinge at the 1 10 4 15 - 20 8
hips!
Rest 1
minute
Roughly 8 yards
and back
repeat
superset
41
Warm Up Work
Exercise Notes
Prehab/ Core

3
Rotation side

3
Get Up side
1 minute
and
repeat
circuit
Superset 1

2 8 - 12 6 3 8 chest and
slowing down
Rest 1
minute
2 8 - 12 6 10 - 15 8 and
Row the top
repeat
superset
Exercise 1
Set 1 - 15 reps
DB Incline Increase weight from last
Set 2 - 12 reps
Alternating week if you can safely 1 8 reps each side 4 8 Controlled 1 minute
Press
Set 4 - 8 reps
Exercise 2
DROP SET -
perform 10 - 15
reps - drop
Neutral Grip Increase weight from last
the weight by
Seated Cable week if you can safely 1 8 - 12 4 9 1 minute
do so around 20%
Row
and perform
another 10 - 15
reps
Superset 2
Set 1 - 15 reps
Tricep Tate Set 2 - 12 reps 2s to lower
week if you can safely 1 8 - 12 4 8
Press do so Set 3 - 10 reps the weight
Set 4 - 8 reps
Rest 1
Set 1 - 15 reps
Bicep DB Increase weight from last minute
Set 2 - 12 reps
Isometric week if you can safely 1 8 - 12 4 8 Controlled and
Set 4 - 8 reps
superset
42
Warm Up Work
Exercise Notes
Conditioning
Alternate 60s
of a faster
1 8 - 12 pace with 60s 8
of a slower
pace
Prehab/ Core
1s hold at
TKE 3 10
full squeeze
1s hold at
Superman 3 10 - 15
full squeeze
1 minute
3
circuit
Exercise 1
Can Choose Sumo or

1-2
great form
Superset 1

Goblet Split 10 reps each
week if you can safely 1 8 - 12 3 8 Controlled
Squat do so side
Use a 10 to 14” box and Rest 1

perform each rep with minute
control - Increase weight 1 3 8 Controlled and
Step Up from last week if you can back = 1 rep back = 1 rep
repeat
safely do so superset
Superset 2
Hold a bodyweight squat

Isometric Squat
at parallel or as low as 1 10s hold 3 30s hold 8
Hold comfortable
Start with a LIGHT
1 8 - 12 3 15 8
Rest 1
minute
Pause Squat
Land SOFT 1 8 - 12 3 8 - 12 8 and
Jump
repeat
superset
43
Warm Up Work
Exercise Notes
Prehab/ Core

3
Med Ball
Twist Tap Plus 3 20s of work
Overhead Tap
Rest 1
minute
T Push Up 3 20s of work and
repeat
circuit
Exercise 1

1 8 - 12 5 5 8 Controlled
Superset 1
DROP SET -
perform 10 - 15
reps - drop
weight if you can safely 1 8 - 12 3 9
and perform
another 10 - 15
reps
Rest 1
minute
repeat
superset
Circuit 1
Dual DB
1 6 4 10 8
Upright Row
Start with a LIGHT
1 4 8
keep form and speed
1 6 4 15 - 20 8 and
44
WEEK 6 DAY 5
Warm Up Work
Exercise Notes
Warmup
2 minute run
pace
Set 5 - 6 reps
Reps
As
needed
As
needed
DB Hammer As
DB Goblet As
Squat needed
Box Jump Step As
consistently clear
45
WEEKS 7-9
WAVE 3:
46
TRAINING PROGRAM: WEEKS 7 - 9
THIRD WAVE FOCUS
You will continue the 5 workouts a week For example, when you are working up to a
structure consisting of 2 lower, 2 upper, heavy 3 reps on squat, you don’t just jump
and one met con. The met con for this to that 3 rep weight. You perform a lighter
phase focuses on building higher intensity set of 10 reps, then a little heavier for 8, etc
steady state cardiovascular capacity on the until you have gotten to the appropriate
treadmill. You then will progress to a higher weight for the reps. In wave loading, you get
intensity circuit that increases the reps for an initial set at a higher and lower rep range,
each movement. More difficult movements then you get to repeat the higher and lower
are earlier in the circuit with less reps and rep sets with heavier weight now that your
you perform more reps on the “easier” body is more prepared for it.
movements towards the end of the circuit.
You then finish with a back off set. Back off
The main barbell movements will introduce sets are lighter sets that take advantage of
you to a concept called “wave loading.” your body being ready for heavier weight,
Wave loading takes advantage of your which allows you to safely perform more
muscles and nerves warming up to a weight. reps at a lighter weight.
47
Warm Up Work
Exercise Notes
Conditioning
2 to 4 degree incline - start 5 minutes Alternate 15s

slower and increase speed
Treadmill a little each set if safe to
1 walking at a 8 - 12 of running 8
do so good pace with 15s of rest
Prehab/ Core
BW Curtsy 6 - over and 2s to lower

2 15s
Lunge back = 1 rep yourself
Wall Mobility
2 8 - 12 Controlled 15s
Squat
1 minute
8 - over and and
Deadbug 2 Controlled
back = 1 rep repeat
circuit
Exercise 1
Set 1 - 10 reps
Set 2 - 5 reps
Set 3 - 10 reps
*heavier than
set 1
Set 4 - 5 reps
2-3
Barbell Squat Wave Loading 2 8 - 12 5 *heavier than 8 Controlled
set 4 minutes
Set 5 - Back Off
Set - go back to
set 1 weight and
perform 10 to 15
reps
Superset 1
Start light and only

Single Leg Leg increase weight if safe to 8 reps each 3s to lower
1 8 3 7 30s
Press do so. Only go as low as leg the weight
comfortable
Rest 1 - 2
Or can perform Lunge to minutes
4 - over and 6 - over and
Lunge Jump High Knee if you can not 1 3 7 and
safely jump back = 1 rep back = 1 rep
repeat
superset
Circuit 1
4s to squat
Dual DB Squat 1 8 3 5 7 15s
down
One and a
Quarter Air 1 8 3 10 7 15s
Squat
Rest 1 - 2
minutes
High Knees 1 10s of work 3 20s of work 7 Controlled and
repeat
circuit
48
Warm Up Work
Exercise Notes
Prehab/ Core
Plank Top of
2 20s hold 15s
Push Up Hold
LIGHT DB in Upper hand
8 reps each
DB Windmill slightly heaver DB in 2 Controlled 15s
Lower Hand side
1 minute
Band Upright and
2 20 - 30
Row repeat
circuit
Exercise 1
Set 1 - 10 reps
Set 2 - 5 reps
Set 3 - 10 reps
*heavier than set 1
Close Grip Set 4 - 5 reps
*heavier than 2-3
Barbell Bench Wave Loading 2 8 - 12 5 set 4
8 Controlled
minutes
Press Set 5 - Back Off
Set - go back to
set 1 weight and
perform 10 - 15
reps
Exercise 2
Set 1 - 15 reps
each arm
Set 2 - 12 reps
Start light and increase
One Arm DB each arm
weight each set if you can 1 8 each arm 4 8 Controlled 1 minute
Row safely do so
Set 3 - 10 reps
each arm -
Set 4 - 8 reps
each arm
Superset 1

DB Arnold 3s to lower
weight each set if you can 1 8 - 12 3 10 - 15 7 30s
Press safely do so the weight
Grab a pair of DBs and Rest 1 -2

walk for the distance About 20 minutes
DB Farmer’s described. Ensure you About 10 yards
1 3 yards and 7 and
Walk have a clear path with and back
nothing you could trip on back repeat
or run into superset
Circuit 1
Set 1 - 15 reps Set

Rope Tricep 2 - 12 reps Set 3 - 2s to lower
weight each set if you can 1 8 - 12 3 7 30s
Extension safely do so
10 reps Set 4 - 8 the weight
reps
Push Up 5s to lower
1 5 3 5 - 10 7 30s
Negative yourself
Rest 1 -2
minutes
Mountain
Climbers
repeat
superset
49
Warm Up Work
Exercise Notes
Conditioning
Builds - 60
seconds easy
pace into 50
seconds medium
1 3-5 pace into 10 8
Exercise Bike easy pace seconds at a
sprint pace - rest
1 minute and
repeat
Prehab/ Core
Single Leg DB 8 reps each 2s to lower

2 15s
RDL leg the weight
Band or Cable
Pull Through
1 minute
and
Reverse Crunch 2 10 - 15 Controlled
repeat
circuit
Exercise 1
Wave Loading - Can Set 1 - 6 reps

Choose Sumo or Set 2 - 3 reps
Conventional Stance - Set 3 - 6 reps
Start light only increase *heavier than 2-3
Barbell Deadlift weight if you can safely
2 8 - 12 4 set 1
8 Controlled
minutes
do so. Goal is for every rep Set 4 - 3 reps
to move with speed and *heavier than
great form set 4
Superset 1
1s hold at
Start light and increase full squeeze
Machine Leg
weight each set if you can 1 8 - 12 3 10 - 15 7 and 2s to 30s
Extension safely do so lower the
weight
Rest 1 - 2
minutes
BW Alternating 5 - over and 8 - over and
Reverse Lunge back = 1 rep back = 1 rep
repeat
superset
Circuit 1
Band Lying
Hamstring 1 8 - 12 3 10 - 15 7 30s
Curls
Butt Kickers 1 10s of work 3 20s of work 7 Controlled 30s
Rest 1 - 2
minutes
Ice Skaters Land SOFT 1 3 7 and
back = 1 rep back = 1 rep
repeat
superset
50
Warm Up Work
Exercise Notes
Prehab/ Core
Band Palloff 20s of work

2 15s
Press each side
Side to Side
2 20s of work 15s
Med Ball Chop
Rest 1
minute
Lying Low Trap
2 20s of work and
Press
repeat
circuit
Exercise 1
Set 1 - 10 reps
Set 2 - 5 reps
Set 3 - 10 reps
*heavier than
set 1
Set 4 - 5 reps
Barbell 2-3
Wave Loading 2 8 - 12 5 *heavier than 8 Controlled
Overhead Press set 4 minutes
Set 5 - Back Off
Set - go back to
set 1 weight and
perform 10 - 15
reps
Superset 1

Wide Grip Lat 1s hold at
weight each set if you can 1 8 - 12 3 10 - 15 7 30s
Pulldown safely do so full squeeze
Rest 1
Start light and increase minute
DB Lateral 1s hold at
weight each set if you can 1 8 - 12 3 10 - 15 7 and
Raise safely do so the top
repeat
superset
Circuit 1
Start light and increase 8 reps wide

EZ Curl Bar
weight each set if you can 1 8 - 12 3 grip and 8 reps 7 30s
Bicep Curl safely do so close grip
Diamond Push Can perform kneeling if
1 5-8 3 10 - 15 7 30s
UP needed
Rest 1 - 2
Start light and increase minutes
DB Vertical
weight each set if you can 1 6 each side 3 10 each side 7 and
Row safely do so repeat
circuit
51
WEEK 7 DAY 5
Warm Up Work
Exercise Notes
Warmup
Run as far as
2 - 3 minutes at
Treadmill 1 1 you safely can 8
a jogging pace
in 5 minutes
Circuit
Broad Jump
5 - over and
Forwards and 1 8 4-6 7 30s
back = 1 rep
Backwards
DB Push Press 1 8 4-6 10 7 30s
Dual DB Bent
1 8 4-6 15 7 30s
Over Row
Dual DB Squat 1 8 4-6 20 7 30s
Rest
2-3
minutes
Hop Hop Drop 1 8 4-6 25 7
and
repeat
circuit
52
Warm Up Work
Exercise Notes
Conditioning
2 to 4 degree incline - start Alternate 20s

5 minutes
slower and increase speed of running
1 walking at a 8 - 12 8.5
with 20s of
do so good pace
rest
Prehab/ Core

3
Wall Mobility
3 8 - 12 Controlled
Squat
1 minute
8 - over and and
back = 1 rep repeat
circuit
Exercise 1
Set 1 - 8 reps
Set 2 - 4 reps
Set 3 - 8 reps
*heavier than
set 1
Set 4 - 4 reps
2-3
Barbell Squat Wave Loading 2 8 - 12 5 *heavier than 8.5 Controlled
set 4 minutes
Set 5 - Back Off
Set - go back to
set 1 weight and
perform 8 to 15
reps
Superset 1

Single Leg Leg increase weight if safe to 8 reps each 2s to lower
1 8 3 8
Press do so. Only go as low as leg the weight
comfortable
Rest 1
Or can perform Lunge to minute
repeat
superset
Circuit 1
2s to squat
Dual DB Squat 1 8 3 8 7
down
One and a
Quarter Air 1 8 3 12 7
Squat
Rest 1 - 2
minutes
High Knees 1 10s of work 3 25s of work 7 Controlled and
repeat
circuit
53
Warm Up Work
Exercise Notes
Prehab/ Core
Plank Top of
3 30s hold
Push Up Hold
8 reps each
DB Windmill slightly heaver DB in 3 Controlled
Lower Hand side
1 minute
Band Upright and
3 20 - 30
Row repeat
circuit
Exercise 1
Set 1 - 10 reps
Set 2 - 5 reps
Set 3 - 10 reps
*heavier than set 1
*heavier than 2-3
8 .5 Controlled
minutes
Set - go back to
set 1 weight and
perform 10 - 15
reps
Exercise 2
Set 1 - 15 reps
each arm
Set 2 - 12 reps
One Arm DB each arm
weight each set if you can 1 8 each arm 4 Set 3 - 10 reps
8 Controlled 1 minute
Row safely do so each arm
Set 4 - 8 reps
each arm
Superset 1

weight each set if you can 1 8 - 12 3 10 - 15 8

1 3 yards and 8 and
Circuit 1
Set 1 - 15 reps
Rope Tricep Set 2 - 12 reps 2s to lower
weight each set if you can 1 8 - 12 3 7
Set 3 - 10 reps the weight
Set 4 - 8 reps
Push Up 5s to lower
1 5 3 5 - 10 7
Negative yourself
Rest 1
minute
Mountain
Climbers
repeat
superset
54
Warm Up Work
Exercise Notes
Conditioning
Builds - 60
seconds easy
pace into 40
seconds medium
1 4-6 pace into 20 8.5
sprint pace - rest
1 minute and
repeat
Prehab/ Core

3
RDL leg the weight
Band or Cable
3 10 - 15 Controlled
Pull Through
1 minute
and
repeat
circuit
Exercise 1

2 8 - 12 4 set 1
8.5 Controlled
minutes
great form set 4
Superset 1
1s hold at
Start light and increase full squeeze
Machine Leg
weight each set if you can 1 8 - 12 3 10 - 15 8 and 2s to
Extension safely do so lower the
weight
Rest 1 - 2
minutes
repeat
superset
Circuit 1
Band Lying
Hamstring 1 8 - 12 4 15 - 20 7
Curls
Butt Kickers 1 10s of work 4 25s of work 7 Controlled
Rest 1 - 2
minutes
repeat
superset
55
Warm Up Work
Exercise Notes
Prehab/ Core

3
Press each side
Side to Side
3 25s of work
Med Ball Chop
Rest 1
minute
Lying Low Trap
3 25s of work and
Press
repeat
circuit
Exercise 1
Set 1 - 8 reps
Set 2 - 4 reps
Set 3 - 8 reps
*heavier than
set 1
Set 4 - 4 reps
Barbell 2-3
Wave Loading 2 8 - 12 5 *heavier than 8.5 Controlled
Set 5 - Back Off
Set - go back to
set 1 weight and
perform 8 - 15
reps
Superset 1

Rest 1
repeat
superset
Circuit 1

EZ Curl Bar
weight each set if you can 1 8 - 12 3 grip and 8 reps 7
1 5-8 3 10 - 15 7
UP needed
Rest 1
DB Vertical
circuit
56
WEEK 8 DAY 5
Warm Up Work
Exercise Notes
Warmup
Run as far as
2 - 3 minutes at
Treadmill 1 1 you safely can 8.5
a jogging pace
in 6 minutes
Circuit
Broad Jump
5 - over and
back = 1 rep
Backwards
Dual DB Bent
1 8 4-6 15 8 20s
Over Row
Rest 1 - 2
minutes
Hop Hop Drop 1 8 4-6 25 8 and
repeat
circuit
57
Warm Up Work
Exercise Notes
Conditioning
2 to 4 degree incline - start 5 minutes Alternate 20s

slower and increase speed
1 walking at a 6 - 10 of running 9
do so good pace with 10s of rest
Prehab/ Core

3
Wall Mobility
3 8 - 12 Controlled
Squat
1 minute
8 - over and and
back = 1 rep repeat
circuit
Exercise 1
Set 1 - 6 reps
Set 2 - 3 reps
Set 3 - 6 reps
*heavier than
set 1
Set 4 - 3 reps
2-3
Barbell Squat Wave Loading 2 8 - 12 5 *heavier than 9 Controlled
set 4 minutes
Set 5 - Back Off
Set - go back to
set 1 weight and
perform 6 - 12
reps
Superset 1

Single Leg Leg increase weight if safe to 10 reps each
1 8 3 8 Controlled
Press do so. Only go as low as leg
comfortable
Rest 1
Or can perform Lunge to minute
repeat
superset
Circuit 1
Dual DB Squat 1 8 4 10 - 15 7 Controlled
One and a
Quarter Air 1 8 4 15 7
Squat
Rest
1 and
High Knees 1 10s of work 4 30s of work 7 Controlled
repeat
circuit
58
Warm Up Work
Exercise Notes
Prehab/ Core
Plank Top of
3 30s hold
Push Up Hold
10 reps each
DB Windmill slightly heaver DB in 3 Controlled
Lower Hand side
1 minute
Band Upright and
3 20 - 30
Row repeat
circuit
Exercise 1
Set 1 - 6 reps
Set 2 - 3 reps
Set 3 - 6 reps
*heavier than set 1
*heavier than 2-3
9 Controlled
minutes
Set - go back to
set 1 weight and
perform 6 - 12
reps
Exercise 2
Set 1 - 12 reps
each arm
Set 2 - 10 reps
One Arm DB each arm
weight each set if you can 1 8 each arm 4 8 Controlled 1 minute
Row safely do so
Set 3 - 8 reps
each arm
Set 4 - 6 reps
each arm
Superset 1


1 3 yards and 8 and
Circuit 1
Set 1 - 12 reps
Set 2 - 10 reps
Set 3 - 8 reps
Rope Tricep Set 4 - go back 2s to lower
weight each set if you can 1 8 - 12 3 7
to set one weight the weight
and perform as
many reps as
SAFELY possible
Push Up 5s to lower
1 5 3 5 - 10 7
Negative yourself
Rest 1
minute
Mountain
1 10s of work 3 30s of work 7 and
Climbers
repeat
circuit
59
Warm Up Work
Exercise Notes
Conditioning
Builds - 60
seconds easy
pace into 30
seconds medium
1 4-6 pace into 30 9
sprint pace - rest
1 minute and
repeat
Prehab/ Core

3
RDL leg the weight
Band or Cable
Pull Through
1 minute
and
repeat
circuit
Exercise 1

2 8 - 12 4 set 1
9 Controlled
minutes
great form set 4
Superset 1

Machine Leg
weight each set if you can 1 8 - 12 3 15 - 20 8 Controlled
Rest 1
minute
repeat
superset
Circuit 1
Band Lying
Hamstring 1 8 - 12 4 15 - 20 7
Curls
Butt Kickers 1 10s of work 4 30s of work 7 Controlled
Rest 1
minute
repeat
circuit
60
Warm Up Work
Exercise Notes
Prehab/ Core

3
Press each side
Side to Side
3 30s of work
Med Ball Chop
Rest 1
minute
Lying Low Trap
3 30s of work and
Press
repeat
circuit
Exercise 1
Set 1 - 6 reps
Set 2 - 3 reps
Set 3 - 6 reps
*heavier than
set 1
Set 4 - 3 reps
Barbell 2-3
Wave Loading 2 8 - 12 5 *heavier than 9 Controlled
Set 5 - Back Off
Set - go back to
set 1 weight and
perform 6 - 12
reps
Superset 1

Rest 1
repeat
superset
Circuit 1

EZ Curl Bar
weight each set if you can 1 8 - 12 4 grip and 8 reps 7
1 5-8 4 10 - 15 7
UP needed
Rest 1
DB Vertical
circuit
61
WEEK 9 DAY 5
Warm Up Work
Exercise Notes
Warmup
Run as far as
you safely can
in 3 minutes
2 - 3 minutes at - Rest for 3
Treadmill 1 1 8.5
a jogging pace minutes - run
as far as you
safely can in 3
minutes
Circuit
Broad Jump
5 - over and
back = 1 rep
Backwards
Dual DB Bent
1 8 4-6 15 8 10s
Over Row
Rest 1
minute
Hop Hop Drop 1 8 4-6 25 8 and
repeat
circuit
62
WEEKS 10-12
WAVE 4:
63
TRAINING PROGRAM: WEEKS 10-12
FOURTH WAVE FOCUS
You will continue the 5 workouts a week repeat until you have reached the total reps
structure consisting of 2 lower, 2 upper, and for each exercise.
one met con.
We will finally work into true power work
The first two weeks of the met con for this on the barbell movements. Each week you
phase is a repeating building workout. You will start with a lighter weight and increase
start by performing 1 rep of the first exercise. weight each set as the reps go down as long
Then you start over and perform one rep as you can safely do so. The last week will
of the first exercise and two reps of the give you an opportunity to find a new 1 to 3
second exercise. Then start over and you rep max if you choose.
perform 1 rep of the first exercise, 2 reps of
the second exercise, and 3 reps of the third You will also be introduced to a “contrast
exercise. You continue this pattern until you method” in your accessory work. You will
have completed the workout. The last met perform 5 very slow reps of an exercise right
con asks you to run 1 mile as fast as possible into 10 to 15 normal speed reps without
on the treadmill. Then you will perform a changing the weight or resting. This change
workout of basic bodyweight movements of tempo in the set leads to a greater
with high reps. However, you can break up working intensity.
the reps in any order you’d like and rest
when needed. You will end this program leaner, stronger,
and ready to tackle any challenge that
For example, you can do 20 pushups, 20 sit comes your way. Dominate Humbly.
ups, 20 air squats, 20 jumping jacks and then
64
Warm Up Work
Exercise Notes
Conditioning
5 minutes
No incline - increase speed
Treadmill each set IF safely possible
1 walking into 5 60s run 7.5 90s
jogging
Prehab/ Core
2s to squat
Band Squat 2 10 down and 15s
speed up
Box Jump Step
2 10 Controlled 15s
Down
1 minute
Plank
8 - over and and
Alternating Hip 2 Controlled
back = 1 rep repeat
Drop
circuit
Exercise 1
Increase weight each set

Set 1 - 10 reps
IF safely possible - if your
Set 1 - 15 reps Set 2 - 8 reps 2-3
Barbell Squat form is breaking down on 2 4 8 Controlled
a set - lighten the weight Set 2 - 10 reps Set 3 - 6 reps minutes
Set 4 - 4 reps
on the next set
Superset 1

increase weight if safe to 3s to lower
DB RDL do so. Only go as low as
1 10 3 8 - 12 7 30s
the weight
comfortable
Rest
Start light and only 1 to 2
One DB
increase weight if safe to 8 reps each 1s hold at minutes
Bulgarian Split do so. Only go as low as
1 5 reps each side 3 7
side the bottom and
Squat comfortable repeat
superset
Circuit 1
Start light and only Set 1 - 25 reps

increase weight if safe to
1 10 3 Set 2 - 20 reps 8 Controlled 30s
comfortable Set 3 - 15 reps
Rest
1 to 2
Walking DB Or can use BW only if 4 - over and 15 yards and minutes
1 3 7
Lunge needed back = 1 rep back and
repeat
superset
65
Warm Up Work
Exercise Notes
Prehab/ Core
Plank Front 1s hold at

2 10 15s
Reach full reach
Band High to
Low Pull a Part
1 minute
Band Curl to and
Press repeat
circuit
Exercise 1

Set 1 - 10 reps
Barbell Bench Set 1 - 15 reps Set 2 - 8 reps 2-3
form is breaking down on 2 4 8 Controlled
Press a set - lighten the weight Set 2 - 10 reps Set 3 - 6 reps minutes
Set 4 - 4 reps
on the next set
Superset 1
5 reps with
Wide Grip Contrast Set - Start light 5s eccentric
Seated Cable only increase weight if you 1 8 - 12 3 5 + 10 to 15 8 into 10 - 15 30s
Row can safely do so normal
speed reps
5 reps with Rest 1
Contrast Set - Start light 5s eccentric minute
Push Up Feet
only increase weight if you 1 8 - 12 3 5 + 10 to 15 8 into 10 - 15 and
On Bench can safely do so normal repeat
speed reps superset
Circuit 1

DB Tricep Skull
weight each set if you can 1 8 - 12 3 10 - 15 7 Controlled 30s
Crusher safely do so
Seated DB Curl
to Press safely do so
DB Hammer
Curl safely do so
Rest 1 - 2
One Arm DB 10 - 15 each
weight each set if you can 1 8 - 12 3 7 Controlled and
Row safely do so arm
repeat
circuit
66
Warm Up Work
Exercise Notes
Conditioning

1 5-8 30s sprint 8 45s
Prehab/ Core
Band RDL 2 10 - 15 Controlled 15s
Band Shrug 2 10 - 15 Controlled 15s
1 minute
Hanging Bent and
Leg Raise repeat
circuit
Exercise 1

Set 1 - 10 reps
Set 1 - 15 reps Set 2 - 8 reps 2-3
Barbell Deadlift form is breaking down on 2 4 8 Controlled
Set 4 - 4 reps
on the next set
Superset 1

DB Goblet
weight each set if you can 1 8 3 10 - 15 7 Controlled 30s
Squat safely do so
Rest 1 - 2
minutes
Dual KB Sumo 3s to lower
1 8 3 6 - 8 reps 7 and
Deadlift the weight
repeat
superset
Circuit 1
Heel to Toe DB
1 10 3 15 - 20 7 Controlled 30s
Calf Raise
Single Arm DB
Sumo Upright 1 5 each side 3 8 each side 7 30s
Row
Rest 1 - 2
minutes
Med Ball
1 8 3 10 - 15 7 and
Overhead Slam
repeat
circuit
67
Warm Up Work
Exercise Notes
Prehab/ Core
Sprinter Sit Up 3 20s of work 15s
Earthquake 3 20s of work 15s
Rest 1
minute
Plank Shoulder
3 20s of work and
Tap
repeat
circuit
Exercise 1

Set 1 - 10 reps
Barbell Set 1 - 15 reps Set 2 - 8 reps 2-3
form is breaking down on 2 4 8 Controlled
Overhead Press a set - lighten the weight Set 2 - 10 reps Set 3 - 6 reps minutes
Set 4 - 4 reps
on the next set
Superset 1
5 reps with
Contrast Set - Start light 5s eccentric
Neutral Grip Lat
only increase weight if you 1 8 - 12 3 5 + 10 to 15 7 into 10 - 15 30s
Pulldown can safely do so normal
speed reps
One DB in 5 reps with Rest 1
Two Hands Contrast Set - Start light 5s eccentric minute
Overhead only increase weight if you 1 8 - 12 3 5 + 10 to 15 7 into 10 - 15 and
Tricep can safely do so normal repeat
Extension speed reps superset
Circuit 1

Inchworm weight if you can safely 1 5 3 5 - 10 7 30s
do so
DB Ground to
weight if you can safely 1 5 3 10 - 15 7 30s
Overhead do so
Rest 1 - 2
DB Row to
weight if you can safely 1 6 each side 3 10 each side 7 and
Kickback do so repeat
circuit
68
WEEK 10 DAY 5
Warm Up Work
Exercise Notes
Warmup
Run 1 mile as
2 - 3 minutes at
Treadmill 1 1 fast as SAFELY 9
a jogging pace
possible
Complete for time -
RESTING AS NEEDED
WHEN NEEDED *PICK
LIGHTER WEIGHTS! It will
add up quickly. - Perform
the first exercise, then
repeat the first exercise
Circuit and add the second, then
repeat the first exercise,
the second, and add the
third. Continue the pattern
so you finish 12th round
with all 12 movements in
a row!
DB Upright
1 8 1 7
Row
Dual DB Sumo
1 8 2 7
Deadlift
DB Push Press 1 8 3 7
Dual DB Squat 1 8 4 7
Broad Jumps
Forwards and 1 3 5 7
Backwards
Dual DB Swing
1 8 6 7
Press
Push Ups 1 8 7 7
Mountain
1 8 8 7
Climbers
Pause Squat 8 - over and

1 9 7
Jumps back = 1 rep
Burpee 1 8 10 7
69
Warm Up Work
Exercise Notes
Conditioning
5 minutes
1 walking into 5 60s run 8 90s
jogging
Prehab/ Core
2s to squat
Band Squat 3 10 down and
speed up
Box Jump Step
3 10 Controlled
Down
1 minute
Plank
8 - over and and
back = 1 rep repeat
Drop
circuit
Exercise 1
Increase weight each set Set 1 - 10 reps

IF safely possible - if your Set 2 - 8 reps
Set 1 - 15 reps 2-3
Barbell Squat form is breaking down on 2 5 Set 3 - 6 reps 9 Controlled
on the next set Set 5 - 3 reps
Superset 1

1 10 3 8 - 12 8
the weight
comfortable
Rest 1
One DB Start light and only minute
increase weight if safe to 10 reps each 1s hold at
1 5 reps each side 3 8 and
side the bottom
superset
Circuit 1

1 10 3 Set 2 - 20 reps 8.5 Controlled
Rest 1
minute
Walking DB Or can use BW only if 4 - over and 20 yards and
1 3 7 and
Lunge needed back = 1 rep back
repeat
superset
70
Warm Up Work
Exercise Notes
Prehab/ Core

3 10
Reach full reach
Band High to
Low Pull a Part
1 minute
Band Curl to and
Press repeat
circuit
Exercise 1

Barbell Bench Set 1 - 15 reps 2-3
form is breaking down on 2 5 Set 3 - 6 reps 9 Controlled
Superset 1
5 reps with
Seated Cable only increase weight if you 1 8 - 12 3 5 + 10 to 15 8 into 10 - 15
speed reps
5 reps with Rest 1
Push Up Feet
speed reps superset
Circuit 1

DB Tricep Skull
weight each set if you can 1 8 - 12 3 10 - 15 7.5 Controlled
Seated DB Curl
DB Hammer
Curl safely do so
Rest 1
One Arm DB 10 - 15 each
weight each set if you can 1 8 - 12 3 7.5 Controlled and
Row safely do so arm
repeat
circuit
71
Warm Up Work
Exercise Notes
Conditioning

1 5-8 30s sprint 8.5 45s
Prehab/ Core
Band RDL 2 10 - 15 Controlled
Band Shrug 2 10 - 15 Controlled
1 minute
Hanging Bent and
Leg Raise repeat
circuit
Exercise 1

Set 1 - 15 reps 2-3
Barbell Deadlift form is breaking down on 2 5 Set 3 - 6 reps 9 Controlled
Superset 1

DB Goblet
weight each set if you can 1 8 3 10 - 15 8 Controlled
Squat safely do so
Rest 1
minute
1 8 3 6 - 8 reps 8 and
Deadlift the weight
repeat
superset
Circuit 1
Heel to Toe DB
1 10 3 15 - 20 7 Controlled
Calf Raise
Single Arm DB
Sumo Upright 1 5 each side 3 10 each side 7
Row
Rest 1
minute
Med Ball
1 8 3 15 - 20 7 and
Overhead Slam
repeat
circuit
72
Warm Up Work
Exercise Notes
Prehab/ Core
Sprinter Sit Up 3 20s of work
Earthquake 3 20s of work
Rest 1
minute
Plank Shoulder
3 20s of work and
Tap
repeat
circuit
Exercise 1

Barbell Set 1 - 15 reps 2-3
form is breaking down on 2 5 Set 3 - 6 reps 8 Controlled
Superset 1
5 reps with
Neutral Grip Lat
only increase weight if you 1 8 - 12 3 5 + 10 to 15 7 into 10 - 15
speed reps
Circuit 1

Inchworm weight if you can safely 1 5 3 5 - 10 7
do so
DB Ground to
weight if you can safely 1 5 3 10 - 15 7
Overhead do so
Rest 1
DB Row to
circuit
73
WEEK 11 DAY 5
Warm Up Work
Exercise Notes
Warmup
Jog 1 mile
2 - 3 minutes at and a half at
Treadmill 1 1 6
a jogging pace a comfortable
pace
Complete for time -
RESTING AS NEEDED
WHEN NEEDED *PICK
LIGHTER WEIGHTS! It will
add up quickly. - Perform
the first exercise, then
repeat the first exercise
Circuit and add the second, then
repeat the first exercise,
the second, and add the
third. Continue the pattern
so you finish 12th round
with all 12 movements in
a row!
DB Upright
1 8 1 8
Row
Dual DB Sumo
1 8 2 8
Deadlift
DB Push Press 1 8 3 8
Dual DB Squat 1 8 4 8
Broad Jumps
Forwards and 1 3 5 8
Backwards
Dual DB Swing
1 8 6 8
Press
Push Ups 1 8 7 8
Mountain
1 8 8 8
Climbers
Pause Squat 8 - over and

1 9 8
Jumps back = 1 rep
Burpee 1 8 10 8
74
Warm Up Work
Exercise Notes
Conditioning
5 minutes
1 walking into 5 60s run 8 90s
jogging
Prehab/ Core
2s to squat
Band Squat 3 10 down and
speed up
Box Jump Step
3 10 Controlled
Down
1 minute
Plank
8 - over and and
back = 1 rep repeat
Drop
circuit
Exercise 1

Set 1 - 10 reps 2-3
Barbell Squat form is breaking down on 2 5 Set 3 - 6 reps 9 - 10 Controlled
Superset 1

1 10 4 8 - 12 8
the weight
comfortable
Rest 1
One DB Start light and only minute
increase weight if safe to 10 reps each 1s hold at
1 5 reps each side 4 8 and
side the bottom
superset
Circuit 1

1 10 4 Set 2 - 20 reps 9 Controlled
Rest 1
minute
Walking DB Or can use BW only if 4 - over and 20 yards and
1 4 8 and
Lunge needed back = 1 rep back
repeat
superset
75
Warm Up Work
Exercise Notes
Prehab/ Core

3 10
Reach full reach
Band High to
Low Pull a Part
1 minute
Band Curl to and
Press repeat
circuit
Exercise 1

Barbell Bench Set 1 - 10 reps 2-3
form is breaking down on 2 5 Set 3 - 6 reps 9 - 10 Controlled
Superset 1
5 reps with
Seated Cable only increase weight if you 1 8 - 12 3 5 + 10 to 15 9 into 10 - 15
speed reps
5 reps with Rest 1
Push Up Feet
speed reps superset
Circuit 1

DB Tricep Skull
Seated DB Curl
DB Hammer
Curl safely do so
Rest 1
One Arm DB
weight each set if you can 1 10s of work 4 30s of work 8 Controlled and
circuit
76
Warm Up Work
Exercise Notes
Conditioning

1 5-8 30s sprint 9 45s
Prehab/ Core
Band RDL 2 10 - 15 Controlled
Band Shrug 2 10 - 15 Controlled
1 minute
Hanging Bent and
Leg Raise repeat
circuit
Exercise 1

Set 1 - 10 reps 2-3
Barbell Deadlift form is breaking down on 2 5 Set 3 - 6 reps 9 - 10 Controlled
Superset 1

DB Goblet
weight each set if you can 1 8 3 10 - 15 8 Controlled
Squat safely do so
Rest 1
minute
1 8 3 6 - 8 reps 8 and
Deadlift the weight
repeat
superset
Circuit 1
Heel to Toe DB
1 10 4 15 - 20 8 Controlled
Calf Raise
Single Arm DB
Sumo Upright 1 5 each side 4 10 each side 8
Row
Rest 1
minute
Med Ball
1 8 4 15 - 20 8 and
Overhead Slam
repeat
circuit
77
Warm Up Work
Exercise Notes
Prehab/ Core
Sprinter Sit Up 3 20s of work
Earthquake 3 20s of work
Rest 1
minute
Plank Shoulder
3 20s of work and
Tap
repeat
circuit
Exercise 1

Barbell Set 1 - 10 reps 2-3
form is breaking down on 2 5 Set 3 - 6 reps 9 - 10 Controlled
Superset 1
5 reps with
Neutral Grip Lat
only increase weight if you 1 8 - 12 3 5 + 10 to 15 9 into 10 - 15
speed reps
Circuit 1

Inchworm weight if you can safely 1 5 4 5 - 10 8
do so
DB Ground to
weight if you can safely 1 5 4 10 - 15 8
Overhead do so
Rest 1
DB Row to
circuit
78
WEEK 12 DAY 5
Warm Up Work
Exercise Notes
Warmup
Run 1 mile as
2 - 3 minutes at
Treadmill 1 1 fast as SAFELY 9 - 10
a jogging pace
possible
Perform all the reps of
the below exercises in any
order you choose. You can
break up the reps in any
Circuit way you would like. You
can rest as needed when
needed. The goal is to
finish all of the reps as fast
as SAFELY possible.
Push Ups 1 8 100 9 - 10
Sit Up 1 8 100 9 - 10
Air Squat 1 8 100 9 - 10
Jumping Jacks 1 8 100 9 - 10
79
FINAL
COMMENTS
80
FINAL COMMENTS
I would like to take this moment to responsible, and more capable of solving
congratulate you for getting this far. Please complex issues. In other words, you’re better
pat yourself on the back because you should now than you were then.
be proud. Just by you getting this program
shows that you demand more from yourself After completing this program, you’re a
and want more out of life. But when you newer version of yourself. With new physical
want more, you need to change to achieve capabilities. Tougher mindset. Higher
more. You need to change your habits. Your confidence. Capable of better solutions and
lifestyle. Rearrange your priorities. And make achieving a better life!
temporary sacrifices for the greater good. To
become the newer, better version of you. Strength in body and strength in mind is
strength in life. Now go out and Dominate
I always ask people. “Would you rather have Humbly!
the 12 year old version of you handle your
finances or the you right now?” Usually, the
answer is “me right now.” That’s because Bart Kwan
the version of you now is more experienced, Barbell Brigade
81
ABOUT THE
COACHES
82
ABOUT THE COACHES
Bart Kwan is a former United States Marine has over 20 years of experience in fitness
and graduated from UCLA with a B.S. in and owns one of the most well known
Pyschobiology. Strength & Conditioning gyms in the world.
From losing 60 pounds in 6 months, to Over half a million people around the world
deadlifting 600 pounds in competition, to have enjoyed Bart’s intense but funny and
running a marathon, to coaching multiple down- to-earth take on fitness.
athletes to an Elite powerlifting total, Bart
83
ABOUT THE COACHES
Jacob Ross was born and raised in Pittsburg, companies to continue to develop elite
Texas. Graduated Magna Cum Laude from performance and deliver performance
Texas Christian University with a B.S. Double solutions.
Major in Movement Science and Health and
Fitness. Jacob has also been featured in the
Washington Post, USA Today, Chicago
Jacob has trained 8 NFL Pro Bowl Athletes, Tribune, Esquire Magazine, various ESPN
2X NBA All Star, An Olympic Medalist, 100+ productions, and numerous other podcasts,
Professional athletes, 100+ D1 athletes, YouTube, print and media sources.
hundreds of high school and adult athletes.
Personally, Jacob has also competed in
Jacob was the general manager of an elite numerous strongman and powerlifting
sports performance facility in Chicago competitions finishing 2nd in his USAPL
for a number of years and currently weight class in state championship meets in
works privately with athletes, teams, and California and Illinois.
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DISCLAIMER
DISCLAIMER
The health, fitness, nutrition, and exercise efficacy of the information provided by
information provided by Barbell Brigade’s TRAINING PROGRAM. Barbell Brigade dis-
TRAINING PROGRAM is designed for in- claims any and all liability for any injury or
formational and educational purposes only other damages associated with or derived
and should not be utilized as a substitute from use of TRAINING PROGRAM; and the
or replacement for medical advice, diagno- user represents and warrants that through
sis, or treatment. By presenting this infor- his or her use of the materials provided by
mation, Barbell Brigade is not suggesting, Barbell Brigade’s TRAINING PROGRAM, he
recommending, or endorsing any specific or she forever releases Barbell Brigade and
treatment, plan, product, or course of action. its owners, managers, employees, or agents
Barbell Brigade makes no representations from any and all liability for injury or other
or warranties, whether express or implied, damages derived from or associated with his
regarding the accuracy, completeness, or or her use of the TRAINING PROGRAM.
85

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CONTENTS

Since this is a fat loss program, we will be

The exercises for each day are broken into

Start light only increase 4s to

Place feet at comfortable

Plank 2 20s hold 30s

Feet can be anchored if

Start light only increase 4s to

Can perform kneeling if

Start light only increase

Bent Knee V Up 2 10 - 15 Controlled 30s

Start light only increase

Can choose Sumo or

Start with a LIGHT

15s hold each

Lying Low Trap

Standing Start light only increase 1s hold at

Neutral Grip Start light only increase 1s hold at

Start light only increase

Jumping Jacks 1 10s of work 3 20s of work 6 30s

Ice Skaters 1 10s of work 3 20s of work 6 30s

Start LIGHT and only

Air Squat 1 5 3 20s of work 6 30s

Sit up Can anchor feet if needed 1 5 3 20s of work 6 30s

Start light only increase 3s to

Place feet at comfortable

Plank 3 30s hold 15s

Feet can be anchored if

Start light only increase 3s to

Can perform kneeling if

Start light only increase

Bent Knee V Up 3 10 - 15 Controlled 15s

Start light only increase

Can Choose Sumo or

Start with a LIGHT

20s hold each

Lying Low Trap

Standing Start light only increase 1s hold at

Neutral Grip Start light only increase 1s hold at

Start light only increase

Jumping Jacks 1 10s of work 3 20s of work 7 15s

Butt Kicks 1 10s of work 3 20s of work 7 15s

Lunge to High 20s of work

Start LIGHT and only

Set 1 - 15 reps Rest 1 - 2

Place feet at comfortable

Plank 3 40s hold

Plank Walk Ups 3 30s of work

Can perform kneeling if

Start light only increase

Bent Knee V Up 3 10 - 15 Controlled

Start light only increase

Can Choose Sumo or Set 1 - 10 reps

Start with a LIGHT

30s hold each

Lying Low Trap

Neutral Grip Start light only increase Set 1 - 15 1s hold at

Start light only increase Set 1 - 15

Jumping Jacks 1 10s of work 3 25s of work 8

Ski Jumps 1 10s of work 3 25s of work 8

1 second hold at the

Start LIGHT and only

Take lateral steps while

Start with a low box and