20 sets per workout 4-5 days per week – Condition your heart through full-body exercise to gain stamina and burn calories. Get ready for battle!
Main Lift – Progression Scheme
Main-lift – 3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×5 set.
Main Lifts On Days Below
Day 1 – Back Abs – Pull Up and Sit Ups
Day 3 – Legs and Shoulders – Sled Pull (walk backward to pull) & American Kettlebell Swing
Day 5 – Chest Arms – Push-Ups & Run Sprint
Weekly Split – Weeks 1-4
A Day 1 – Back Abs
B Day 2 – Aerobic Cardio
C Day 3 – Legs and Shoulders
D Day 4 – Daily Stretches and Rest Day
E Day 5 – Chest Arms
F Day 6 – Anaerobic Cardio
G Day 7 – Daily Stretches and Rest Day
A Day 1 – Back Abs
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Main Lift
Warm Up
You can make pull-ups easier or harder by using a band or machine to assist you. Most gyms will not have an assisted pull-up machine so you most likely will have to use bands to assist yourself. To make pull-ups progressively harder you have a few different options. If using an assisted pull-up machine you can slowly use less weight as a counterweight. If using bands for assistance you can slowly reduce the amount of band tension helping you. If able to do bodyweight pull-ups you can add weight to yourself or you can slow down the tempo of the rep to increase time under tension. Each set should be challenging according to your RIR in a given week.
An alternative exercise for pull-ups would be Two Arm Seated Cable Machine High Row Pronation.
Warm-Up Sets
Pull Up
1×21 – rest 45 seconds – use assistance for high rep set if needed.
1×8 – rest 1 minute 30 seconds
1×5 – rest 1 minute 45 seconds – add weight, slow reps down, or lessen assistance for the pullup if you can and match RIR.
1×3 – rest 2 minutes – add weight, slow reps down, or lessen assistance for the pullup if you can and match RIR.
Working Sets
Pull Up 3×5 – rest 3 minutes – add weight, slow reps down, or lessen assistance for the pullup if you can and match RIR.
Superset
Sit Ups 3×35 – rest 3 minutes
Accessories Compound
One Arm Flat Bench Dumbell Row Neutral 4×12
Superset
Hanging Leg Lift with Straight Legs 4×15 – rest 1 minute 45 seconds
Two Arm Standing Cable Machine Low Row Supination 3×10
Superset
GHD Weighted Extension 3×15 – rest 1 minute 53 seconds – hold onto weight when you do these extensions
B Day 2 – Aerobic Cardio
Low Impact Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
50-55 minutes of either Swimming, Biking, or Elliptical.
C Day 3 – Legs and Shoulders
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Main Lift
Warm Up
Barbell Front Squat 1×21 – 45% 1RM
Superset
Kettlebell Swing 1×21 – rest 45 seconds
Barbell Front Squat
1×8 – 60% 1RM
1×4 – 70% 1RM
1×1 – 75% 1RM
1×1 – 82.5% 1RM
Working Sets
Barbell Front Squat 3×5 – 85% 1RM
Superset
Kettlebell Swing 3×15 – rest 3 minutes
Accessories Compound
Barbell Deadlift Conventional Stance 2×8 – 1/1/1
Superset
One Leg Tibial Raises 2×12 – 1/1/1 – rest 2 minutes – assisted with other leg to do one leg variation
TRX Plyometric Jump Squat 2×5
Superset
Standing Cable Machine Two Arm Up-right Row 2×10 – rest 3 minutes
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 3×12
Superset
One Leg Calf Raises 3×15 (15 per leg) – 0.5/2/3 – rest 1 minute 45 seconds – stand on an object with your heels off to gain more range of motion for your calf is recommended
D Day 4 – Daily Stretches
Daily Stretches – Follow this Video!
E Day 5 – Chest Arms
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Main Lift
You can make push-ups easier or harder by adjusting your legs. Going onto your knees or elevating your hands onto a bench will make the push-up easier. Going onto your feet or elevating your feet onto a bench will make the push-up harder.
Each set should be challenging according to your RIR in a given week. Make sure you adjust your push-up technique to adjust for push-up difficulty.
Warm Up
Push-Ups 1×21
Superset
Air Rower Sprint or Jump Rope 1×20 second sprint – rest 45 seconds
Push-Ups 1×8
Superset
Air Rower Sprint or Jump Rope 1×25 second sprint – rest 1 minute 30 seconds
Push-Ups 1×4
Superset
Air Rower Sprint or Jump Rope 1×35 second sprint – rest 1 minute 45 seconds
Working Sets
Push-Ups 3×5 – (adjust your push-up technique to make them harder as the reps become lower)
Superset
Air Rower Sprint or Jump Rope 3×55 second sprint – rest 3 minutes
Accessories Compound
Seated Dumbbell Overhead Press 4×12
Superset
Cable Machine Two Arm Curls Neutral 4×15 – rest 1 minute 45 seconds
Dumbbell Zottman Curls Supination into Pronation 3×10 – 1/1/1
Superset
Burpees 3×30 – rest 2 minutes
F Day 6 – Aerobic Cardio
Steady State Cardio
Keep your heart rate between 65%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .65 and .75 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
20 minutes of either Swimming, Biking, or Elliptical.
HIIT Cardio
Keep your heart rate between 75%-85% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .75 and .85 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
7 rounds of a 30-second sprint of your choice between swimming, biking, or elliptical then a 2-minute period of steady-state cardio allowing your heart rate to drop back down between 60%-75% of your maximal heart rate before your next sprint round.
7×30 second sprint of either Swimming, Biking, or Elliptical.
Superset
7×2 minute steady state cardio either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!