16 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 – 3×10 – 72.5% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×10 set.
Main Lifts On Days Below
Day 1 – Back Abs – Two Arm Seated Cable Machine Lateral Row Pronation & Flutter Kicks
Day 3 – Legs and Shoulders – Barbell Front Squat & Kettlebell Swing
Day 5 – Chest Arms – Push-Ups & HIIT
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 Pronation
1×21 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×5 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Two Arm Seated Cable Machine Lateral Row Pronation 3×10 – 72.5% 1RM
Superset
Flutter Kicks 3×60 (2 kicks is one rep) – rest 2 minutes
Accessories Compound
Dumbbell Pullovers Lying 3×12
Superset
Toe Touches 3×12 – rest 1 minute 45 seconds
One Arm Flat Bench Dumbell Row Supination 2×10
Superset
GHD Bodyweight 2×25 seconds hold like a plank for your back – rest 1 minute 53 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.
40-45 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
Working Sets
Barbell Front Squat 3×10 – 72.5% 1RM
Superset
Kettlebell Swing 3×15 – rest 2 minutes
Accessories Compound
Seated Dumbbell Front Raise Pronation 3×15
Superset
Two Leg Tibial Raises 3×12 – 1/2/2 – rest 1 minute 30 seconds
Two Leg Dumbbell Romanian Deadlifts 2×10 – 1/1/3 (focus on squeezing your glutes to explode on the way up)
Superset
One Leg Calf Raises – 2×10 (10 per leg) – 0.5/2/3 – rest 3 minutes – 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 3×10 – (adjust your push-up technique to make them harder as the reps become lower)
Superset
Air Rower Sprint or Jump Rope 3×50 second sprint – rest 1 minute 45 seconds
Accessories Compound
Flat Dumbbell Fly Neutral 3×10
Superset
Cable Machine One Arm Curls Neutral to Supination 3×12 – rest 1 minute 53 seconds
Standing Dumbbell Curls Supination 2×15 – 1/1/2
Superset
Burpees 2×20 – rest 1 minute 30 seconds
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.
10 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.
5 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.
5×30 second sprint of either Swimming, Biking, or Elliptical.
Superset
5×2 minute steady state cardio either Swimming, Biking, or Elliptical.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!