5ef77544 D3ab 4ac0 A7e0 dc9c257f760

"Creating A Monster" Sheet1
Mobility Monster 12 Weeks Beginner: Intro to Weight Training
Week 1 Day 1 Push/Shoulders/Arms

Exercise Sets/Reps Notes/Rest RPE Recorded Weight
Dynamic Warm Up (A) Refer to Video N/A N/A N/A
1) Close Grip Bench Press 3x10 Controlled Decent, Full Lockout - 120s 7
2) Pull Ups 4x8 Wide Pronated Grip (use band if needed) - 90s 7
3) Dips 5, 5 , AMAP - 90s 7
4) Lateral DB Raise SS Snatch Grip High Pull 4x12 Rest between supersets - 60s 8
5) Strict Curl 4x10 EZ Curl Bar - 90s 8
6) Overhead Tricep Band Pushdown 4x15 Use Rope Attachment - 60s 8
Week 1 Day 2 Pull
Dynamic Warm Up (B) Refer to Video N/A N/A N/A
1) Trap Bar Deadlift 4x8 120s 6
2) Bent Over Row 4x12 Pull to Naval - 90s 7
3) Barbell Good Morning 3x8 - 120s 8
4) Seated One Arm Cable Row 4x12 Each Arm Focus On Scapular Retraction - 90s 8
5) Dumbell RDL 3x10 KB In Opposite Hand of Working Leg- 90s 8
Week 1 Day 3 Overhead/Back Accesories
1) Scapula Dips 3x15 Bodyweight- 60s 8
2) Seated Military Press 3x8 1xAMAMP Seated Upright - 120s 7
3) Close Grip Chin Ups 4x10 Stay Strict, No Rocking use band if needed - 90s 8
4) Banded FacePull 4x12 Pull to Forehead 90s 8
5) DB Hammer Curl 4x12 (each arm together) Hold At base of Dumbell Handle 60s 8
6) Tricep Band Carosel of Death 3x 4 total Bands 9
Week 1 Day 4 Legs/Lower Mobility
Dynamic Warm Up (C) Refer to Video N/A N/A N/A
1) SSB Squat 4x8 Control then Explode! Dont worry about weight - 120s 7
2) Pause Front Squat 4x4 Beltless, 3 second pause- 90s 8
3) Deficit RDL 3x10 ~ 6" Box FULL ROM - 90s 7
4) Backwards Sled Drag 5x30m Slow & Controlled - 90s 7
5) Leg Curl SS Leg Extension 4x12 Toes Pointed Out, Engage VMO - 60s 9
Post Lift Mobility Work (D) Refer to Video N/A N/A
7/15/2023 22:15:34 1

Dynamic Warm Up (A) Refer to Video N/A N/A
1) Close Grip Bench Press 4x8 Controlled Decent, Full Lockout - 120s 8
2) Neutral Grip Pull Ups 4x10 Wide Pronated Grip (Use Band if needed) - 90s 7
3) Dips 5, 5 , AMAP - 90s ?
5) Strict Curl 4x8 EZ Curl Bar - 90s 8
6) Tricep Band Pushdown 4x15 - 60s 9
Week 2 Day 2 Pull
1) Trap Bar Deadlift 4x7 Controlled Decent - 120s 8
2) Bent Over Row 4x12 Pull to Naval - 90s 8
3) SandBag Hip Thrust 4x10 Squeeze Glutes at Top - 120s 8
4) Seated One Arm Band Row 4x15 Each Arm Focus On Scapular Retraction - 90s 9
5) Single Leg KB - RDL 3x10 Each Leg - 90s 8
2) Seated Military Press 3x8 1xAMAMP Seated Upright - 120s 7.5
3) Chin Ups 4x10 Use Band if needed Stay Strict, No Rocking - 90s 8
4) FacePull 4x12 Pull to Forehead 90s 8
6) Tricep Band Pushdown 3xAMAP 90s 9
1) SSB Squat 4x6 - 120s 7
2) Pause Front Squat 5x3 Add Weight from last week - 120s 8
3) Sled Push 6x30m High Handles - 60s (use car if no sled) 9
5) Backwards Sled Drag 5x20m Slow & Controlled, REACH BACK - 90s 7.5
Post Lift Mobility Work (D) Refer to Video N/A N/A N/A
7/15/2023 22:15:34 2

1) Close Grip Bench Press 4x6 Add Weight,Controlled Decent, Full Lockout - 120s 8
2) Neutral Grip Pull Ups 4x10 Wide Pronated Grip (add reps if needed) - 90s 7
3) Weighted Dips 3x6 - 90s 8
5) Chest Supported Reverse Fly 3xAMAP Stop 1 shy of Failure - 90s 9
6) J&M Press SS Reverse Curl 4x10 Each EZ Curl Bar - 60s 9
Week 3 Day 2 Pull/Farm Strength
1) Trap Bar Deadlift 4x6 Controlled Decent - 120s 7.5
2) Sandbag Carry 6x20m 100% BW - 120s 8
3) Pendelay Row 5x6 Use Straps For Max Output, Pull to Naval - 90s 7.5
4) Barbell Good Morning 4x10 Use Monster Band if Necesarry - 120s 8
5) Seated One Arm Band Row 4x15 Each Arm Focus On Scapular Retraction - 90s 8
2) Military Press 3x8 1xAMAMP Seated Upright - 120s 8
3) Supinated Close Grip Lat Pull Down 4x15 Stay Strict, No Rocking - 90s 8
4) Butterfly Raise SS Front Raise 4x12 Rest between supersets - 60s 7.5
5) FacePull 4x12 Pull to Forehead 90s 7.5
1) SSB Squat 4x6 - 120s 8
2) Pause Front Squat 5x2 Beltless. add weight- 120s 8
3) Prowler Sled Push 6x30m High Handles - 60s Use car if no sled 8
5) Backwards Sled Drag 6x20m Slow & Controlled, REACH BACK - 90s 7.5
6) Bulgarian Squat 3x10 each - 60s 9
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2) DB Bent Over Row 4x12 Pull to naval - 90s 8
3) Weighted Dips 3x6 Add weight ~ - 120s 8
4) Upright Row SS DB Shrugs 4x12 Rest between supersets - 60s 8
5) Lat Raise SS Rear Raise 3xAMAP Stop 1 shy of Failure - 90s 8
6) Single Arm Preacher Curl 4x10 each Use DB - 120s 8
7) J&M Press 4x10 Add weight - 60s 8
1) Trap Bar Deadlift 5x5 Controlled Decent - 120s 8
2) Sandbag Carry, 1 extra Pickup After Carry 6x20m 100% BW - 120s 7
3) Pendelay Row 5x5 Use Straps For Max Output, Add weight - 90s 8
4) Sandbag Hip Thrust 4x - 120s 6
5) One Arm DB Row 4x15 Each Arm Focus On Scapular Retraction - 90s 9
6) Kettlebell Swing 4x20 (Do Not Swing Over Chin) - 60s 8
2) Push Press 4x8 Use Leg Drive - 120s 8
3) Lat Pull Down 4x12 Stay Strict, No Rocking - 90s 8
4) I.Y.T SS FacePull 4x12 Pull to Forehead 90s 8
5) DB Reverse Curl 4x12 (Each Arm ALT) Elbows Tight - 60s 9
1) SSB Squat 5x5 No bands - 120s 7.5
2) Pause Front Squat 3x3 Heavy. 5 second pause 120s 8
3) Prowler Sled Push 6x30m Use Car if no push sled - 60s 8
5) Bulgarian Squat 4x10 Each Leg Slow & Controlled, Report weight - 90s 7
6) Jumping Lunges 3x AMAP 120s 8
7/15/2023 22:15:34 4

2) Inverted Row 4x10 Use Barbell on rack (austrialian push up) - 90s 8
3) Weighted Dips 5x5 120s add weight 8
4) Upright Row SS DB Shrugs 4x12 Rest between supersets - 60s 8
6) Single Arm Preacher Curl 4x10 each Use DB - 120s 9
1) Trap Bar Deadlift 5x5 EXPLODE! Controlled Decent - 120s 8
2) Sandbag Carry, 1 extra Pickup After Carry 5x15m Heavier than last week - 120s 8
4) Snatch Grip RDL 3x8 5 second eccentric decent 8
5) Pull Ups 4xAMAP Focus On Scapular Retraction - 90s use band if needed 9
6) Heavy Kettlebell Swing 4x20 (Do Not Swing Over Chin) - 90s 8
2) Push Press 4x8 Use Leg Drive - 120s 8.5
3) Single arm Lat Pull Down 4x12 Sit on floor use band- 90s 8
4) LandMine Rotations 4x12 each side - 60s put barbell in corner if no landmine 8
1) SSB Squat 5x5 - 120s find comfortable height 8.5
2) Pause Front Squat 3x3 BodyWeight - 120s 8
3) Prowler Sled Push 6x30m High Handles - 60s 8
5) Bulgarian Squat 4x10 Each Leg Slow & Controlled, Report weight - 90s 7.5
6) Leg Curl SS Leg Extension 4x DROP SET Toes Pointed Out, Engage VMO - 30s 9
7/15/2023 22:15:34 5

2) One Arm Row 4x10 each Pull to Pocket - 90s 8
3) Weighted Dips 3x6 Add Weight - 90s (Talk to Coach) 8
4) Snatch Grip High Pull 4x12 Rest between supersets - 60s 8
6) Reverse Curl 4x10 each Use EZ Curl Bar - 120s 9
1) Trap Bar Deadlift 6x4 EXPLODE! Controlled Decent - 120s 9
2) Sandbag Carry, 2 extra Pickup After Carry 4x15m Heavier than last week - 120s 8
4) Single Leg RDL 3x10 each leg Use KB 120s 8
2) Push Press 5x5 Use Leg Drive - 120s 8.5
3) Single arm band Lat Pull Down 4x12 Sit on floor use band- 90s 8
4) Unilateral DB Incline 4x8 each side - 60s 8
7) Tricep Band Pushdown 3x 4 total Bands 9
1) SSB Squat 5x5 Explode! Heavy - 120s 9
2) Pause Front Squat 3x2 No belt. 5 second pause- 120s 8
3) Prowler Sled Push SS Sled Drag 6x30m Use Car if no push sled - 60s 8
5) Bulgarian Squat 4x10 Each Leg Slow & Controlled, - 90s 8
7/15/2023 22:15:34 6
Week 7 DELOAD 1
1) Conventonal Deadlift 3x8 Nice and Easy 6
2) Front Squat 3x8 Use empty bar 5
2) Bent Over Row 3x10 Nice and Easy 6
3) Banded Good Morning 4x15 Nice and Easy 6
Week 7 DELOAD 1
1) Bench Press 3x8 Nice and Easy 6
2) Lat Raise 3x15 Nice and Easy, get blood flowing, light DB 6
3) Hammer Curl 3x15 alternate Nice and Easy, get blood flowing, light DB 6
7/15/2023 22:15:34 7

1) Bench Press 4x8 Add Weight,Controlled Decent, Full Lockout - 120s 8
2) Low Cable Row 4x15 Pull to Pocket - 90s 7
3) Defecit push up 3x AMAP 120s 8
4) DB Shrug SS Pull to Chin 4x12 medium weight farmers ~ 70 lb 90s 8
5) Reverse Fly 3x15 Stop 1 shy of Failure - 90s 9
7) Tricep Cable SS Preacher Curl 4x10 each Use EZ Curl Bar - 120s 9
1) Conventional Deadlift 4x8 EXPLODE! Controlled Decent - 120s 8
2) SandBag over shoulder throw 4x6 each side 120s 8
4) Single Leg RDL 3x10 each leg Use KB 120s 8
5) Pull Ups 4xAMAP Focus On Scapular Retraction - 90s 9
1) Scapula Pull Ups 3x15 Bodyweight- 60s 8
2) Kneeling LandMine Press 4x8 Each Arm - 120s 8.5
3) Chest Supported DB Row 3x12 Pause at top 90s 9
4) Incline Push Ups 3xAMAP - 60s 8
5) FacePull SS Front Raise 4x12 Each Pull to Forehead 90s 8
1) Broad Jump 12x Ample rest between jumps ~30-45s Go for distance
2) Front Squat 5x5 Use Belt - 120s 8
3) Pause Back squat 3x3 3 second pause 9
4) Reverse Squat 4x12 Use Band 90s 7
5) KB Swing SS Lunges 4x15 swing 4 x 10 each lungeMax Blood Flow 60s 7.5
7/15/2023 22:15:34 8

2) Low Cable Row 4x15 Pull to Pocket - 90s 8
3) Weighted Deficit Push Ups 4x AMAP 120s 8
4) Snatch Grip High Pull SS DB Shrug 4x12 Rest between supersets - 90s 8
5) Reverse Fly 3x15 Stop 1 shy of Failure - 90s 9
7) Tricep Band Pushdown SS Cable Curl 4x15 each 60s 9
1) Conventional Deadlift 4x6 Controlled Decent - 120s 8
2) Sand bag Pick up 3x AMAP Grind it out! 120s 8
4) Cluster set pull ups 2 reps until you cant 30s rest each time 8
4) Farmers walk 4xMax distance medium Kettle bell 8
6) Heavy Kettlebell Swing 3x12 Heavier use 2 if needed - 90s 8
2) Kneeling LandMine Press 4x6 Each Arm Add Weight- 120s 8
3) Chest Supported DB Row 4x10 Pause at top 90s 8
4) Incline Push Ups 3xAMAP - 60s 8
5) FacePull SS Front Raise 4x12 Each Pull to Forehead 90s 8
6) Strict Curl 4x8 Elbows Tight - 60s 9
1) Broad Jump 12x Ample rest between jumps ~30-45s Go for distance
2) Front Squat 5x4 use Belt - 120s 8
3) Forward Sled Drag 6x30m Medium heavy, Use belt or harness 9
4) Reverse Squat 4x12 Use Cable Machine 90s 7
5) Single leg Hip Thrust 4x12 each side Max Blood Flow 60s 7.5
6) Cossack Squat 3x8 each side Fight for full Range of motion 8
7/15/2023 22:15:34 9

2) One arm row 2x12 2xAMRAP each Pull to Pocket - 90s heavish. use strap 8
3) Dips SS Push Ups 3x AMAP Stop 1 shy of Failure - 90s 8
4) Standing Rear Raise 4x12 - 90s 8
5) Butterfly Raise 3x15 Stop 1 shy of Failure - 90s 8
7) Overhead Tricep bands SS Cable Curl 4x12 each 60s 9
1) Conventional Deadlift 5x5 Controlled Decent - 120s 8
2) SandBag Carry 4x MAX DISTANCE As needed 8
4) Bent Over Row SS Farmers walk 4x10 each light ish kettlebells until failure on last set 8
5) Cluster Set Pull Ups 3 reps until you cant 20s between sets 9
6 Kettlebell Swing 4x12 Heavier (Do Not Swing Over Chin) - 90s 8
2) Kneeling LandMine Press 4x5 Each Arm Add Weight- 120s 8.5
3) Chest Supported Seal Row 4x10 Pause at top 90s 8
4) Unilateral DB Bench Press 3x8 each - 120s 8
6) Plate Reverse Curl 100 reps Elbows Tight - 60s 9
1) Consecutive Broad Jump 7x 2 jumps back to back Ample rest between jumps ~30-45s Go for distance
2) Front Squat 6x3 - 120s 8
3) Pause Back Squat 3x6 medium weight 8
4) Reverse Squat 4x12 Use Band 90s 9
3) Backward Sled Drag 6x20m Medium Heavy Use cable row and strap 8
6) Walking Lunge 4x30M 60s 9
7/15/2023 22:15:34 10

2) One arm row 2x12 2xAMRAP each Pull to Pocket - 90s heavish. use strap 8
3) Ring Dips 4x AMAP 180s 8
4) Standing Rear Raise SS Butterfly Raise 3x12 - drop weight for butterfly raise 90s 8
7) Overhead Tricep bands SS Slam Ball Curl 4x12 each 50-60 lb 60s 9
1) Conventional Deadlift 6x3 Controlled Decent - 120s 8.5
2) Backward Sandbag Carry 6x15m each medium weight, Slow and Deliberate 120s 8
4) DB RDL 4x10 At Comfortable Deficit 8
5) Cluster Set Pull Ups 3 reps until you cant 20s between sets 9
6) Banded Good Morning 3x15 Use Monster Band 9
2) LandMine Clean and Press 4x5 each arm. alternate Weight? - 120s 8.5
3) TBAR Row 4x10 use land mine Pause at top 90s 8
4) Defecit Push Ups 3xAMAP - 120s 8
6) Bumper Plate Reverse Curl 100 reps Curlr Elbows Tight - 60s 9
1) Consecutive Broad Jump 5x3 jumps back to back Ample rest between jumps ~60s Go for distance
2) Front Squat 6x2 As needed 8.5
4) Hanging Leg Raise 4x? Hanging or ab straps 90s 8
6) Heavy Kettlebell Swing 5x15 90s 9
7/15/2023 22:15:34 11

2) Low Cable Row 2x12 2xAMRAP each Pull to Naval 8
3) Dips 5, 5 , AMAP Compare to first day 8
4) Standing Rear Raise SS Lateral Raise 3x12 - drop weight for lateral Raise 90s 8
7) Skull Crusher SS KB Curl 4x12 each 60s 9
1) Conventional Deadlift 5x2 Grip and Rip - 120s 9
2) Sand Bag pick up 1 x AMAP All you got! 8
4) DB RDL 4x10 At Comfortable Deficit 8
5) Pull Ups 5 reps, 1 x Amrap Max Effort 9
6) Banded Good Morning 3x15 Use Monster Band 8
2) Kneeling Landmine Press 4x5 each arm - 120s 9
3) TBAR Row 4x10 Pause at top 90s 8
6) Plate Reverse Curl 100 reps Elbows Tight - 60s 9
2) Front Squat Hit a good heavy single warm up into it nicely 9
4) Hanging Leg Raise 4x? Hanging or ab straps 90s 8
7/15/2023 22:15:34 12

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"Creating A Monster" Sheet1

Mobility Monster 12 Weeks Beginner: Intro to Weight Training

Week 1 Day 1 Push/Shoulders/Arms

Week 2 Day 1 Push/Shoulders/Arms

Week 3 Day 1 Push/Shoulders/Arms

Week 4 Day 1 Push/Shoulders/Arms

Week 5 Day 1 Push/Shoulders/Arms

Week 6 Day 1 Push/Shoulders/Arms

Week 8 Day 1 Push/Shoulders/Arms

Week 9 Day 1 Push/Shoulders/Arms

Week 10 Day 1 Push/Shoulders/Arms

Week 11 Day 1 Push/Shoulders/Arms

Week 12 Day 1 Push/Shoulders/Arms

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