12 sets total per workout 3-5 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 – 3×8 – 75% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×8 set.
Main Lifts On Days Below
Day 1 – Back Abs – Two Arm Seated Cable Machine Lateral Row Neutral & Sit Ups
Day 3 – Legs and Shoulders – Sled Pull (walk backward to pull) & American Kettlebell Swing
Day 5 – Chest Arms – Incline Dumbbell Bench Press Pronation & Run/HITT
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 – Aerobic 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
Two Arm Seated Cable Machine Lateral Row Neutral 1×21
Superset
Sit Ups 1×15 – rest 45 seconds
Two Arm Seated Cable Machine Lateral Row Neutral 1×15
Superset
Sit Ups 1×20 – rest 1 minute 30 seconds
Working Sets
Two Arm Seated Cable Machine Lateral Row Neutral 3×8 – 75% 1RM
Superset
Sit Ups 3×25 – rest 2 minutes
Accessories Compound
Cable Machine Pullovers Standing or Lying 2×12 – 1/1/2
Superset
Hanging Leg Lifts with Bent Knees 2×15 – rest 1 minute 45 seconds
Cable Machine Pullovers Standing or Lying 1×5 – 1/1/2 – go heavier for 5 reps
Superset
Hanging Leg Lifts with Straight Knees 1×8 – 1/0/1 – rest 1 minute 45 seconds
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.
20-25 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
Sled Pull Sprint – as you do fewer yards increase the weight on the sled.
Use the sled if you have this equipment available.
Warm Up
Sled Pull Sprint (walk backward to pull) 1×40 yards or Dumbbell Goblet Squats Close Stance 1×21 – rest 45 seconds
Sled Pull Sprint (walk backward to pull) 1×25 yards or Dumbbell Goblet Squats Close Stance 1×15 – rest 1 minute 30 seconds
Working Sets
Sled Pull Sprint (walk backward to pull) 3×15 yards or Dumbbell Goblet Squats Close Stance 3×8 – rest 2 minutes
Accessories Compound
American Kettlebell Swing 3×12
Superset
Seated Dumbbell Lateral Raise Pronation 3×15 – rest 1 minute 45 seconds
Offset Reverse Kettlebell Lunge 3×10 – rest 1 minute 53 seconds
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
Shoulder Taps 2×30
Main Lift
Warm Up
Incline Dumbbell Bench Press Pronation 1×21
Superset
Burpees 1×5 or Air Rower Sprint 3×20 seconds – rest 45 seconds
Incline Dumbbell Bench Press Pronation 1×15
Superset
Burpees 1×8 or Air Rower Sprint 3×25 seconds – rest 1 minute 30 seconds
Working Sets
Incline Dumbbell Bench Press Pronation 3×10
Superset
Burpees 3×10 or Air Rower Sprint 3×35 seconds – rest 2 minutes
Accessories Compound
Cable Machine Two Arm Overhead Extension Pronation 3×12 – 1/0/1
Superset
Cable Machine Two Arm Curls Neutral to Supination 3×15 – 1/1/1 – rest 1 minute 45 seconds
Push-Ups 3×8 – do them on the knees if needed
Superset
Burpees 3×5 or Air Rower Sprint 3×20 seconds – rest 2 minutes
F Day 6 – 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.
20-25 minutes of either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!