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 – 3×5 – 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 – 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 High Row Pronation 1×21
Superset
Flutter Kicks 1×15 seconds – rest 45 seconds
Two Arm Seated Cable Machine High Row Pronation 1×15
Superset
Flutter Kicks 1×25 seconds – rest 1 minute 30 seconds
Assisted Pull Up 1×3 – you can use bands, a machine, or jump up to the top of the bar and control your descent.
Superset
Flutter Kicks 1×35 seconds – rest 3 minutes
Working Sets
Assisted Pull Up 3×5
Superset
Flutter Kicks 3×45 seconds – rest 3 minutes
Accessories Compound
Bent-over Barbell Rows Pronation Middle Grip 2×12 – 1/1/1
Superset
Hanging Leg Lift Straight Legs ISO Hold (the hip angle at 90 degrees) 2×15 seconds – rest 1 minute 45 seconds – do these with either straight legs or bent at the knees.
Bent-over Barbell Rows Pronation Middle Grip 1×21 – 1/0/2
Superset
Hanging Leg Lift Straight Legs ISO Hold (the hip angle at 90 degrees) 1×25 seconds – rest 1 minute 45 seconds – do these with either straight legs or bent at the knees.
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.
25-30 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 Deadlift Conventional Stance
1×15 – 60% 1RM – rest 1 minute 30 seconds
1×6 – 70% 1RM – rest 1 minute 45 seconds
1×4 – 75% 1RM – rest 2 minutes
Working Sets
Barbell Deadlift Conventional Stance 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Explosive Medicine Ball Through Behind the Back 3×5 – rest 3 minutes – be explosive as possible like you have been practicing on the kettlebell swing and American kettlebell swing.
Machine Two Leg Hamstring Curl Feet Pointed Straight 3×12
Superset
TRX Reverse Fly 3×12 – rest 1 minute 45 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
Push-Ups 1×15 – on your feet or knees
Superset
Burpees 1×4 or Air Rower Sprint 1×20 seconds – rest 1 minute 30 seconds
Push-Ups 1×2 – because these are only 2 reps try to do these push-ups on your feet or if you can do 2 easily on your feet, elevate your feet onto a platform and make them more challenging.
Superset
Burpees 1×8 or Air Rower Sprint 1×30 seconds – rest 3 minutes
Working Sets
Push-Ups 3×5 – because these are only 5 reps try to do these push-ups on your feet or if you can do 5 easily on your feet, elevate your feet onto a platform and make them more challenging.
Superset
Burpees 3×12 or Air Rower Sprint 3×40 seconds – rest 3 minutes
Accessories Compound
Dumbbell Floor Press 3×10
Superset
Seated Incline Bench Dumbbell Curls Neutral 3×10
Superset
Burpees 3×15 or Jump Rope 3×60 seconds – rest 3 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.
25-30 minutes of either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!