Tuesday (BW) Week 1 Week 2 Week 3 Week 4

Exercise SetsXReps
Load WeightSetsXReps
Load WeightSetsXReps
Load WeightSetsXReps
Load Weight
4x6-
8 1 4x8- 1 4x8- 1 4x8- 1
Squat 1a Tempo SL Box Squat 3-2-1 e/s RIR 12 RIR 12 RIR 12 RIR
Vertical 4x1 6 4x3- 6 4x3- 6 4x3- 6
Pull 1b Tempo Banded Pull aparts 3-2-1 5-20 secs 5 secs 5 secs 5 secs
Horizontal 4x8- 2 4x8- 2 4x8- 2 4x8- 2
Push 2a Deficit OR Elevated Press Ups 12 RIR 12 RIR 12 RIR 12 RIR
4x8- 1 4x8- 1 4x8- 1 4x8- 1
Hinge 2b Hamstring Walk Outs 12 RIR 12 RIR 12 RIR 12 RIR
3x1
0-12 2 3x1 2 3x1 2 3x1 2
3a SL Glute Bridge e/s RIR 0-12 RIR 0-12 RIR 0-12 RIR
3x6- 3x6- 3x6-
3x7 2 8 2 8 2 8 2
3b Clock Lunge e/s RIR e/s RIR e/s RIR e/s RIR
3x6- 3x6- 3x6- 3x6-
8 8 8 8
eac 2 eac 2 eac 2 eac 2
4a Y, W, T h RIR h RIR h RIR h RIR
Hypertroph 3x1 2 3x1 2 3x1 2 3x1 2
y 4b DB Lat Pull Over 0-12 RIR 0-12 RIR 0-12 RIR 0-12 RIR
3x8 3x8 3x8 3x8
5a Pallof Press e/s N/A e/s N/A e/s N/A e/s N/A
3x5 3x5 3x5 3x5
Core and 5b Bear Crawl F+B m N/A m N/A m N/A m N/A
Aux 5c Farmers Carry 10m N/A 10m N/A 10m N/A 10m N/A
Notes

Thursday (BW) Week 1 Week 2 Week 3 Week 4

Exercise SetsXReps
Load WeightSetsXReps
Load WeightSetsXReps
Load WeightSetsXReps
Load Weight
4x8- 1 4x8- 1 4x8- 1 4x8- 1
Bridge 1a Tempo Glute Bridge 3-2-1 12 RIR 12 RIR 12 RIR 12 RIR
Vertical 4x6- 1 4x6- 1 4x6- 1 4x6- 1
Push 1b Handstand Wall Walks 8 RIR 8 RIR 8 RIR 8 RIR
4x4- 4x4- 4x4- 4x4-
6 1 6 1 6 1 6 1
Lunge / SL 2a Tempo Split Squat 3-2-1 e/s RIR e/s RIR e/s RIR e/s RIR
Horizontal Partner Bent Over Row OR 4x8- 1 4x8- 1 4x8- 1 4x8- 1
Pull 2b Banded Bent Over Row 12 RIR 12 RIR 12 RIR 12 RIR
3x1 2 3x1 2 3x1 2 3x1 2
3a Tempo Press Up 3-2-1 0-12 RIR 0-12 RIR 0-12 RIR 0-12 RIR
3x1 2 3x1 2 3x1 2 3x1 2
3b Partner Towel Row 0-12 RIR 0-12 RIR 0-12 RIR 0-12 RIR
3x6-
8 2 3x1 2 3x1 2 3x1 2
4a Single Leg Touch down e/s RIR 0-12 RIR 0-12 RIR 0-12 RIR
3x8
Hypertroph eac 2 3x1 2 3x1 2 3x1 2
y 4b 3 Point Hamstring Bridge h RIR 0-12 RIR 0-12 RIR 0-12 RIR
3x8 3x8 3x8 3x8
5a Low > High Wood Chop e/s N/A e/s N/A e/s N/A e/s N/A
3x5 3x5 3x5 3x5
m m m m
5b Crocdile Crawl F+B N/A F+B N/A F+B N/A F+B N/A
Core and 3x6 3x6 3x6 3x6
Aux 5c Overhead Uneven Walking Lunge e/s N/A e/s N/A e/s N/A e/s N/A
Notes