ROUTINE

TOTALS

DAILY (GOAL)

Push-ups & Variants 500-1500 Total Reps

Situps & Variants 2000+ Total Reps
Chin Ups 80+ Total Reps
Pull Ups 80+ Total Reps
Burpees 700+ Total Reps
Squats 300-2000+ Total Reps
Front Lever Row Progression

MONDAY OR DAY ONE

AM

Fasted walking (40-60 min) [GOAL: Five-Mile Ruck run (30 lb) in 45-60 mins]

•Max Push-ups in two minutes

•Max Situps in two minutes
•Max Burpees in five minutes
•Max Dead-Hang chins in one set (no time limit)

Choose a number between 5-10 x it by reps and that is daily requirement for rest of week. Or total for
the week if x 7.

PM

Arnold Press 3x6-10 or 3x10-20

Incline Dumbbell Bench Press 3×6-10 or 3×10-20
Incline Dumbbell Flyes 4×15
Incline Dumbbell Pullover 3×10-15
Barbell or Dumbbell Extension 4×12
Tricep Kickbacks 4×25
Behind Back Shrugs 100 Reps
Regular Shrugs 100 Reps
Row 3×5-10
Snatch Grip High Pull 3×3-5 or 5×5
Reverse Barbell Curl 3×10
Curl 3×10
—Cardio + abs and—
Hack Squat Barbell 4-10RM + 3 Back-Off Sets/Triple Dropset
L-Holds OR Planks 3×30-60s
Hanging Leg Raises 3×10
Lateral Raises superset with Rear Delt Flies 4×15
Pistol Squat 1-3RM
EZ curl bar curl 2 x 10-15
Low intensity conditioning (20-40 min)
Burpee workout

TUESDAY, DAY TWO

AM

Fasted walking (40-60 min) [GOAL: Five-Mile Ruck run (30 lb) in 45-60 mins]
FM/GTG Push Ups, Sit Ups, Squats, Chin Ups, Pull Ups for daily totals or 5-10 working sets (Can
Switch AM and PM as needed OVERALL)

PM

NO WEIGHTS

High Intensity Conditioning (20-30 min) (3 mile or 5km run GOAL)

WEDNESDAY

AM

GOAL Nine-Mile Ruck March (65 lb)

FM/GTG Push Ups, Sit Ups, Squats, Chin Ups, Pull Ups for daily totals or 5-10 working sets (Can
Switch AM and PM as needed OVERALL)

PM

Close Grip Paused Bench Press 1-5RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Weighted Bench Dips 3×6-10 or 3×10-20
Incline Dumbbell Flyes 4×15
Barbell Extension 4×12
Kickbacks 4×25
Upright Rows 1-5RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
One Arm DB Row 3×5-10
Behind the Back Barbell Power Shrug 3×3-5 or 5×5
Neutral Weighted Pullup 4-10RM + 3 Back-Off Sets/Triple Dropset
Lateral Raises 3×15
Barbell Curl 3×10
Curl 3×10
Barbell Hack Squat 5-10RM + 3 Back-Off Sets/Triple Dropset
Goblet Squat 3×5
L-Holds OR Planks 3×30-60s

THURSDAY

Three-Mile Ruck Run (30 lb) GOAL

FM/GTG Push Ups, Sit Ups, Squats, Chin Ups, Pull Ups for daily totals or 5-10 working sets (Can
Switch AM and PM as needed OVERALL)
PM (NO WEIGHTS)

FRIDAY

AM

Fasted Cardio 40-60 mins

FM/GTG Push Ups, Sit Ups, Squats, Chin Ups, Pull Ups for daily totals or 5-10 working sets (Can
Switch AM and PM as needed OVERALL)

PM

High Intensity Conditioning Workout (<10 min)

Wide Grip Flat Dumbbell Bench Press 1-5RM OR 4-10RM + 3 Back-Off Sets/Triple Dropset
Flat Dumbbell Dumbbell Close-grip Bench Press 3×6-10 or 3×10-20
Incline Flies 4×15
Dumbbell Extension 3×10-20
Kickbacks 4×25
Suitcase Deadlift 1-5RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
Snatch Grip Pendlay Row or Yates Row 3×5-10
Seated Dumbbell Shrug 3×20-30
Rows 3×6-12
Seated Lateral Raises 3×15
Barbell Curl/Cheat Curl 3×10
Preacher Dumbbell Curl 3×10
Pistol Squat 1-3RM
Hanging Leg Raises 3×20

SATURDAY

FM/GTG Push Ups, Sit Ups, Squats, Chin Ups, Pull Ups for daily totals or 5-10 working sets (Can
Switch AM and PM as needed OVERALL)
Twelve-Mile Ruck March (55 lb)

Sunday

Fasted Cardio 40-60 mins