Get Lean [PDF]

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CONTENTS 01

PR O G R A M PRI N C I P LE S 02

GOALS 03

PROGRAM PHILOSOPHY 06

DIET & NUTRITION 09

SUPPLEMENTATION

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TR A I N I N G PR O G R A M 12

WAVE 1: WEEKS 1 - 3 29

WAVE 2: WEEKS 4 - 6 46

WAVE 3: WEEKS 7 - 9 63

WAVE 4: WEEKS 10 - 12

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FI N A L CO M M E N TS

82

ABO U T TH E CO A C H E S

PROGRAM PRINCIPLES 1

PROGRAM PRINCIPLES: GOALS

GOALS This program is designed to optimally achieve fat loss while improving conditioning and maintaining strength. Simply “losing weight” is not the primary objective because we don’t want to lose muscle and fat, we want to burn fat only!

This program is designed to have you look and function more like an Olympic athlete than a marathon runner and in twelve weeks you will be a leaner, fitter, stronger version of yourself.

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PROGRAM PRINCIPLES: PROGRAM PHILOSOPHY

PROGRAM PHILOSOPHY Fat loss requires building and retaining muscle to achieve a sustainable lean physique. Muscle is metabolically active tissue. Muscle tissue constantly burns calories to maintain itself and function properly, even when you aren’t moving! On the other hand, fat tissue takes relatively zero calories to maintain itself and can exist indefinitely until you’re forced to use the energy it contains. In order to burn fat and keep it off, we have to build muscle through functional strength training. That muscle in turn raises your metabolic rate (aka the

calories your body burns every day) and turns your body into a wood burning stove that will stay burning as long as you feed it with nutritious food, optimal exercise, and quality sleep. You also burn more fat with higher intensity exercise. Everyone has seen the “fat burning zone” on a treadmill. This is a classic example of correct information with an INCORRECT application. At a lower heart rate, more of every calorie you burn comes from fat stores in your body than carbohydrate stores. This

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adaptations to your metabolism to support your exercise. You also must ensure your muscles and nervous system are ready for the exercises to ensure optimal performance and safety. We will always use the foundational barbell movements of squat, bench, deadlift, and overhead press as the core of any Barbell Brigade program. These movements have proven time and time again to be critical to building strength, muscle, and burning fat. These four movements require almost every muscle in your body to be worked - improving your total body strength and burning a ton of calories. You can choose to test these movements before you start the program but it is not required. The initial phase encourages you to start light with lower volume and slow tempo to give you time to learn the movement and gauge where your strength level is for each movement. It’s always a good idea to start light and then increase when you have a good grasp of the form and stability needed to safely perform the lift. True success is a marathon, so the priority is to always mitigate injury and fatigue so we can stay on the journey longer. You could also test at the end of the program. In fact, this option is already built into the workout if you so choose! Purely up to you.

In this program we will create higher intensity exercises through weight training, body weight movements, cardiovascular training, and metabolic conditioning workouts. We will manipulate rest, reps, order of exercises, volume, and any tools we have at our disposal to safely raise intensity and optimally burn fat. Every workout will start with prehab movements and conditioning. Prehab movements are exercises selected to ensure we are shoring up any weak areas while working on stability and mobility. It’s also a really good way to properly prep for larger barbell movements. We will start out with slower tempo and lower volume on barbell movements and progress towards heavier weight and new records to lay the foundation for solid strength gains. Every workout will end with accessory work and conditioning circuits designed to burn fat and build strength.

If you do decide to test your squat, bench, deadlift, and overhead press before starting the program, ensure you properly warm up and perform the lifts with spotters or in a power rack with safety bars. Warm up with 10 to 15 reps with an empty bar and slowly increase weight while you decrease reps. Typically your last three sets are simply 1 rep and you make a small jump in weight if that one rep moves well. Once you perform one rep where either your form starts to break

Each workout has recommended warm up sets. Warming up is a combination of raising your body’s internal temperature and exposing your muscles to lighter versions of the exercise you are about to perform. As your internal temperature rises, your body’s chemistry changes to make positive

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PROGRAM PRINCIPLES: PROGRAM PHILOSOPHY

is because your body is requiring energy at a slower pace to match the intensity of the exercise. However, you don’t burn very many calories during a lower intensity exercise. At a higher heart rate, more of every calorie you burn comes more from carbohydrate stores than fat, BUT you burn tremendously more calories than lower heart rate exercise. When you do the math, you actually end up burning more fat at a higher intensity heart rate than lower because of the increased calorie burn! It might be nice to think walking slowly somehow burns more fat than sprinting, but it’s untrue.

PROGRAM PRINCIPLES: PROGRAM PHILOSOPHY

down, the bar moves extremely slow, or you simply feel uncomfortable, that is your 1 rep max. Since this is a fat loss program, we will be using RPE to help you judge how each exercise should feel. RPE stands for “Rating of Perceived Exertion.” This means on a scale of 1 to 10, how difficult was the exercise to you? 1 being the easiest and 10 being the hardest. If the program calls for an RPE 7 ideally you choose a weight where you feel like you gave a 7 out of 10 effort, or it was about 70% of what you could do. There is a time and a place for RPE 5 and RPE 9 or 10. Understanding how hard to push and when is critical to you experiencing optimal progress with your strength.

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PROGRAM PRINCIPLES: DIET & NUTRITION

DIET & NUTRITION

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expensive for your body to process. You burn about 20% of each protein calorie just digesting it. This is called the thermic effect of eating and accounts for about 10% of your daily caloric burn. Research continues to increase the recommendation for protein intake for strength and sport athletes. To maximize strength gains and fat loss, try to eat around .8 to 1 gram of protein per pound of bodyweight per day. For a 180lb person that would be 144 to 180 grams of protein. For the average person this can seem like a bump compared to their normal intake. However rarely do pro athletes consume all of their protein from whole food. Often they will supplement their protein intake with a protein shake. Protein shakes are a convenient way to increase your protein intake when you finish a workout or need a quick meal to go. Protein shakes don’t have to taste terrible either! Barbell Brigade offers several unique and delicious flavors of high quality protein powder. Even just combined and shaken up with water Barbell Brigade protein tastes amazing. If you combine it with almond milk, fruit, yogurt, or whatever you would like you can quickly make a delicious and nutritious meal. This is the perfect choice for many people who need to run out of the house in the morning or grab a quick meal in between meetings.

Now don’t take that as nutrition doesn’t matter. It certainly does! Working out creates the demand for your body to change. Nutrition is the supporting cast that can aid or hinder that change happening. The more dialed in you are on your nutrition the faster you will see results. In general, nutrition for fat loss is fairly simple. Below you will find some general guidelines to help you on your fat loss journey. However we strongly recommend seeking advice from a registered dietician if you’d like to construct a detailed plan or if you have specific health issues.

Carbohydrates - Carbohydrates are not the enemy. Carbohydrates fuel your muscles during movement and exercise. They also help fuel your brain and almost all of your bodily functions as the primary fuel source for many cells. The goal is to eat enough carbohydrates to fuel your body and mind but not to overeat carbohydrates to the point in which your body can not burn them and stores them as fat. The debate about how much, when, and what kind still rages on. In general for fat loss you should eat 1 to

Here are some general nutrition rules that can help you reach your goals. Protein - Eat enough protein. Protein are the building blocks your body uses to create muscle, tendons, ligaments, and pretty much everything that makes you YOU. Protein also takes longer for your body to break down compared to carbohydrates, which makes you feel more satiated for a longer period of time. Protein is more metabolically

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PROGRAM PRINCIPLES: DIET & NUTRITION

You often hear “abs are made in the kitchen,” but did you know that longitudinal studies show 95% of people over a ten year period who lost weight and kept it off worked out at least 4 days a week? Working out plays a much bigger role in determining our health and body fat than most people understand. Working out consistently signals your body to make permanent changes to how it builds muscle and stores fat. You are the sum of what you have or haven’t consistently done over your life. One skipped workout or poor meal won’t affect you. Years of it will. Be honest with yourself on where you currently are and why you are there. Be ENCOURAGED because thankfully the human body responds quickly to proper training and nutrition.

to help you get in the ballpark. Take your body weight x 12 and that is usually around the baseline of the calories it takes you to be you every day. For our hypothetical 180lb person, that would be 180lbs x 12 = 2160 calories per day. Remember the thermic effect of food already knocks 10% of those calories off. Depending on how much you workout and your workout intensity you can easily burn off another 200-700 calories with these workouts. So for our 180lb person, they should probably start around 2300 calories per day to ensure they are eating enough to fuel both their workout and their day and still be in a deficit to lose fat. If we apply the above math for protein and carbohydrates, our 180lb person would eat 720 calories from protein (180 grams of protein x 4 calories per gram) 1080 calories from carbohydrates (270 grams of carbs x 4 calories) leaving 500 calories to come from fat which is about 55 grams of fat (500 calories divided by 9 calories per gram of fat = 55 grams of fat)

Fat- Fat also plays an important role in your body. It helps your body manufacture hormones and preserve nitrogen, which is critical for building muscle. The downside to fat is it also has the highest calorie count per gram at 9 cals per gram of fat. Protein and carbohydrate are only 4 cals per gram. You can quickly add up the calories when eating a high fat diet to a place where you are not in a caloric deficit. Usually fat should be kept to around 15 to 25% of total calories per day. Fat is in almost every food and rarely do you have to consciously add fat to your diet to hit your daily requirement. Instead pay attention to how much fat is in the foods you eat and ensure you’re not eating too much fat.

The proper strategy is to see what happens over the first week or two. If our 180lb person feels lethargic or tired daily, bump the calories up a little by eating more carbs and fat. It is not an exact science because your body isn’t a machine. It’s a living organism that changes daily and your caloric needs will have to adjust with it. The calorie requirements can differ between a work and rest day as well. Put your energy first into focusing on getting the most out of each workout. Understand what you’re eating. Adjust as needed after giving your body a week or two to change.

How many calories per day should you eat to burn fat? A difficult question to answer for each specific person in a format like this. However, there are some general equations

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PROGRAM PRINCIPLES: DIET & NUTRITION

1.5 grams of carbs per pound of body weight per day. For a 180lb person that works out to 180 to 270 grams of carbohydrate daily. Eat some simple carbohydrates, eat some complex carbohydrates, and eat some fiber. Some carbohydrates will work better with your stomach than others. Pay attention to how you feel and eat accordingly. It is always a good idea to eat your protein and carbohydrates together to ensure you’re feeding your metabolism, recovery, and to ensure you actually feel full from your meal or snack. Remember protein helps you feel full. If you only eat carbohydrates for a meal or snack, you most likely will not feel full as fast or as long. For example, most people can eat a bag of chips and it barely puts a dent in their hunger. Not very many people can eat a bag of steak and not feel stuffed! Combine your carbs with protein and it will help sustain and fuel your fat loss.

PROGRAM PRINCIPLES: SUPPLEMENTATION

S U P P LE MENTATION

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Within 60 minutes - Ensure you either get a high protein meal in or this is another spot to use Barbell Brigades protein powder to ensure your body gets the building blocks it needs to jump start recovery. Throughout the Day

Pre Workout Barbell Brigade makes an amazing MultiVitamin, Immunity Support, and Performance Greens to supplement your healthy diet. If you have trouble eating a wide variety of food or simply want to ensure your body has all of the critical vitamins and minerals it needs for optimal performance - one or all of these products are for you!

60 minutes before - If you haven’t eaten in a while this is a great time to take a scoop of Barbell Brigade protein powder and ensure your body is properly fueled for your workout. You can mix it with fruit or a little honey to add some carbohydrates if needed. 30 minutes before - Every workout counts, so ensure you are focused and ready to go with Barbell Brigade’s Pre-Workout! It’s formula is designed to improve your energy and mental clarity through tested and proven ingredients leaving you ready to dominate your workout without that typical crash or jitters.

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PROGRAM PRINCIPLES: SUPPLEMENTATION

Post Workout

Barbell Brigade has designed an entire line of high quality supplements that taste great and can support your fat loss journey. Nothing replaces hard work, a great plan, good sleep, and solid nutrition. However, many supplements can go a long way in supporting those goals by giving your body the extra boost it needs at the right time.

TRAINING PROGRAM 11

TRAINING PROGRAM: WAVE 1

WAVE 1: WEEKS 1-3

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This program is broken down into four blocks. Each block or “wave” is 3 weeks long. Research shows around 3 weeks is the perfect amount of time for you to get better at the movements and improve but not too long to where your body accommodates and progress slows down. The first wave will focus on building a foundation for your body so we can safely improve your strength and conditioning as we push intensity in the future weeks.

You’ll feel first hand how different rep and rest schemes make your body feel. You will also see a “tempo” column. Tempo is the speed in which you perform the movement. The tempo is another really important tool we can manipulate to ensure we are burning fat, holding onto as much muscle as possible, and teaching your body how to properly brace and perform the movement. During the first wave you will start out with slower tempo on barbell squat, barbell bench, barbell deadlift, and barbell overhead press. Slowing down the movement on the eccentric phase (also called negative phase or muscle lengthening phase) can greatly build strength and proprioception. Ensuring you are more strong, stable, and confident to progress in the movement in future weeks. Each week builds on the previous week so pay attention to the details! Tempo, sets, reps, all will change throughout the first 3 week wave so that week 3 is the most intense of the initial 3 weeks. Then we will start a new 3 week wave that continues to build on the foundation you’ve developed while pushing your body to a new level.

You will perform 5 workouts per week. Two workouts will have a lower body focus, two workouts will have upper body focus, and 1 workout fill be a “met con” - short for metabolic conditioning. Met cons are where we really drive the body to maximize it’s caloric burn through higher intensity athletic movements. All workouts start with either conditioning right off the bat, a “prehab” and core focus, or both. Since the focus is fat loss we want to ensure we use our fresh focus and energy early in the workout for some solid conditioning work and also take the time to work on smaller movements and muscles that are critical to your health and performance. Don’t mistake prehab and core with easy! Then you will progress to a large, barbell movement. Followed by accessory strength and conditioning work which will ensure we are working on weak links, strength, and conditioning to promote fat loss.

Program is read from left to right. Then, top to bottom. For circuits and superset, sets and reps will be read and repeated top to bottom.

The exercises for each day are broken into groups. Groups of two exercises are called “ supersets.” Groups of three exercises or more are called “circuits” for the purposes of this program. There is a designated “rest” period for every exercise, superset, and circuit. Reps and rest is one of the most important relationships that determine a specific outcome with a given workout.

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TRAINING PROGRAM: WEEKS 1-3

FIRST WAVE FOCUS

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes at a walking pace

5-8

20s at a comfortable running pace

6

2

6 - 8 over and back = 1 rep

1s hold each side

30s

2

5 - 10

5s to lower yourself

30s

2

10

Lower yourself with control

1 minute and repeat circuit

4s to bottom position

2-3 minutes

Conditioning Incline Treadmill

Set the treadmill to 2 to 3 degree incline

40s

Prehab/ Core Russian Twist Sit Up

Feet can be anchored if needed

Reverse Crunch

Exercise 1 Barbell Squat

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

6-8

6

Go as low as comfortable and hold that position

1

10s hold each side

2

20s hold each side

7

30s

Superset 1 Isometric Split Squat Hold

Start with body weight add holding DBs if needed

1

Roughly 8 yards and back

2

Roughly 10 yards and back

7

Controlled

Rest 1 - 2 minutes and repeat superset

Leg Press

Place feet at comfortable width and generally higher on the platform than lower

1

8 - 12

2

10 - 15

7

2s to lower the weight

30s

Squat Jump

Bodyweight only - land soft

Walking Lunge

Superset 2

1

3

2

14

5 - 10

7

Rest 1 - 2 minutes and repeat superset

TRAINING PROGRAM: WEEK 1

WEEK 1 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

2

20s hold

30s

2

20s of work

30s

2

20s of work

1 minute and repeat circuit

4

6-8

Prehab/ Core Plank Plank Walk Ups

Feet can be anchored if needed

Mountain Climbers Superset 1 Barbell Bench Press

Start light only increase weight if you can safely do so and hold the tempo

DB Reverse Fly

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

8 - 12

Push Up

Can perform kneeling if needed

1

5-8

2

5 - 15

One Arm DB Row

Start light only increase weight if you can safely do so

1

8 reps each arm

2

10 each arm

Tricep DB Skull Crusher

Start light only increase weight if you can safely do so

1

8 - 12

2

10 - 15

Bicep DB Seated Curl

Start light only increase weight if you can safely do so

1

8 - 12

4s to bottom position

30s

6

Controlled

Rest 1 - 2 minutes and repeat superset

7

Controlled

30s

7

Controlled

Rest 1 - 2 minutes and repeat superset

7

Controlled

30s

Controlled

Rest 1 - 2 minutes and repeat superset

6

Superset 2

Superset 3

1

8 - 12

2

15

10 - 15

7

TRAINING PROGRAM: WEEK 1

WEEK 1 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

5-8

Alternate 30 seconds of faster pace with 60 seconds of slower pace

6

Plank Alternating Hip Drop

2

6 - 8 over and back = 1 rep

Controlled

30s

Bent Knee V Up

2

10 - 15

Controlled

30s

2

8 over and back = 1 rep

Lower yourself with control

1 minute and repeat circuit

2

8 - 12

3s to lower the weight

30s

7

6

Conditioning

Air Bike or Exercise Bike

1

5 minutes at an easy pace

Prehab/ Core

Deadbug

Superset 1 DB RDL

Start light only increase weight if you can safely do so and hold the tempo

Step Up

1

8 - 12

Bodyweight only - box height at 10 to 14 inches high

1

5 - over and back = 1 rep

2

8 reps leading with each foot - 16 reps total

Can choose Sumo or Conventional Stance Start light only increase weight if you can safely do so

1

8 - 12

4

5-8

7

Rest 1 - 2 minutes and repeat superset

Superset 2

Barbell Deadlift

1s hold at the top each rep

30s

Controlled

Rest 2-3 minutes and repeat superset

Land SOFT!

1

3

4

3

6

Med Ball Overhead Slam

Start with a LIGHT medicine ball and ideally a slam ball. Increase weight if you can keep form and speed

1

8 - 12

2

10 - 15

7

30s

KB Swing

Start LIGHT and ensure form is great - squeeze the glutes and core as you finish each swing

7

Rest 1 - 2 minutes and repeat superset

Tuck Jump

Superset 3

1

8 - 12

2

16

10 - 15

TRAINING PROGRAM: WEEK 1

WEEK 1 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Side Plank

2

15s hold each side

30s

Lying Low Trap Press

2

20s of work

30s

2

20s of work

Rest 1 minute and repeat circuit

Prehab/ Core

Burpee

OR can sub for push up to stand up and back down at a controlled pace

Exercise 1 Standing Barbell Overhead Press

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

8 - 12

6

1s hold at the top each rep

1 -2 minutes

Neutral Grip Seated Cable Row

Start light only increase weight if you can safely do so

1

8 - 12

2

8 - 12

7

1s hold at full squeeze each rep

30s

Bench Dip

Can add weight to your lap if body weight is too easy

1

5-8

2

8 - 12

7

1s hold at the top each rep

Rest 1 - 2 minutes and repeat superset

Reverse Grip Lat Pulldown

Start light only increase weight if you can safely do so

1

8 - 12

2

8 - 12

7

Controlled

30s

DB Lateral Raise

Start light only increase weight if you can safely do so

Controlled

Rest 1 - 2 minutes and repeat superset

Superset 1

Superset 2

1

8 - 12

2

17

8 - 12

7

TRAINING PROGRAM: WEEK 1

WEEK 1 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 1

WEEK 1 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

1

5 - 8 minutes of walking or an easy jogging pace

6

Tempo

Rest

Warmup

Treadmill

Circuit 1 Jumping Jacks

1

10s of work

3

20s of work

6

30s

High Knees in Place

1

10s of work

3

20s of work

6

30s

Ice Skaters

1

10s of work

3

20s of work

6

30s Rest 1 -2 minutes and repeat circuit

Wide Grip Lat Pulldown

Start LIGHT and only increase weight if safe to do so

1

8 - 12

3

20s of work

6

Start LIGHT and only increase weight if safe to do so

1

5-8

3

20s of work

6

30s

1

5

3

20s of work

6

30s

1

5

3

20s of work

6

30s

6

Rest 1 - 2 minutes and repeat circuit

Controlled

Circuit 2 DB Hammer Curl to Press Air Squat Sit up

Push Up

Can anchor feet if needed

Kneeling if needed

1

5

3

18

20s of work

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes at a walking pace

5-8

15s at a comfortable running pace

7

3

6 - 8 over and back = 1 rep

1s hold each side

15s

3

5 - 10

5s to lower yourself

15s

3

10

Lower yourself with control

1 minute and repeat circuit

3s to bottom position

1-2 minutes

Conditioning Incline Treadmill

Set the treadmill to 2 to 3 degree incline

30s

Prehab/ Core Russian Twist Sit Up

Feet can be anchored if needed

Reverse Crunch

Exercise 1 Barbell Squat

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

8 - 12

7

Go as low as comfortable and hold that position

1

10s hold each side

3

25s hold each side

7

30s

Superset 1 Isometric Split Squat Hold

Start with body weight add holding DBs if needed

1

Roughly 8 yards and back

3

Roughly 15 yards and back

7

Controlled

Rest 1 minute and repeat superset

Leg Press

Place feet at comfortable width and generally higher on the platform than lower

1

8 - 12

3

10 - 15

7

2s to lower the weight

30s

Squat Jump

Bodyweight only - land soft

Walking Lunge

Superset 2

1

3

3

19

5 - 10

7

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 2

WEEK 2 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

3

30s hold

15s

3

25s of work

15s

3

25s of work

1 minute and repeat circuit

4

8 - 12

Prehab/ Core Plank Plank Walk Ups

Feet can be anchored if needed

Mountain Climbers Superset 1 Barbell Bench Press

Start light only increase weight if you can safely do so and hold the tempo

DB Reverse Fly

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

8 - 12

Push Up

Can perform kneeling if needed

1

5-8

3

8 - 15

One Arm DB Row

Start light only increase weight if you can safely do so

1

8 reps each arm

3

12 each arm

Tricep DB Skull Crusher

Start light only increase weight if you can safely do so

1

8 - 12

3

10 - 15

Bicep DB Seated Curl

Start light only increase weight if you can safely do so

1

8 - 12

3s to bottom position

30s

7

Controlled

Rest 1 - 2 minutes and repeat superset

7

Controlled

30s

7

Controlled

Rest 1 minute and repeat superset

7

Controlled

30s

Controlled

Rest 1 minute and repeat superset

7

Superset 2

Superset 3

1

8 - 12

3

20

10 - 15

7

TRAINING PROGRAM: WEEK 2

WEEK 2 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

5-8

Alternate 20 seconds of faster pace with 40 seconds of slower pace

7

Plank Alternating Hip Drop

3

6 - 8 over and back = 1 rep

Controlled

15s

Bent Knee V Up

3

10 - 15

Controlled

15s

3

8 over and back = 1 rep

Lower yourself with control

1 minute and repeat circuit

3

8 - 12

3s to lower the weight

30s

7

7

Conditioning

Air Bike or Exercise Bike

1

5 minutes at an easy pace

Prehab/ Core

Deadbug

Superset 1 DB RDL

Start light only increase weight if you can safely do so and hold the tempo

Step Up

1

8 - 12

Bodyweight only - box height at 10 to 14 inches high

1

5 - over and back = 1 rep

3

10 reps leading with each foot - 20 reps total

Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so

1

8 - 12

4

6 - 10

7

Rest 1 minute and repeat superset

Superset 2

Barbell Deadlift

1s hold at the top each rep

30s

Controlled

Rest 2-3 minutes and repeat superset

Land SOFT!

1

3

4

3

7

Med Ball Overhead Slam

Start with a LIGHT medicine ball and ideally a slam ball. Increase weight if you can keep form and speed

1

8 - 12

3

10 - 15

7

30s

KB Swing

Start LIGHT and ensure form is great - squeeze the glutes and core as you finish each swing

7

Rest 1 minute and repeat superset

Tuck Jump

Superset 3

1

8 - 12

3

21

10 - 15

TRAINING PROGRAM: WEEK 2

WEEK 2 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Side Plank

3

20s hold each side

15s

Lying Low Trap Press

3

25s of work

15s

3

25s of work

Rest 1 minute and repeat circuit

Prehab/ Core

Burpee

OR can sub for push up to stand up and back down at a controlled pace

Exercise 1 Standing Barbell Overhead Press

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

10 - 15

7

1s hold at the top each rep

1 -2 minutes

Neutral Grip Seated Cable Row

Start light only increase weight if you can safely do so

1

8 - 12

3

10 - 15

7

1s hold at full squeeze each rep

30s

Bench Dip

Can add weight to your lap if body weight is too easy

1

5-8

3

10 - 15

7

1s hold at the top each rep

Rest 1 minute and repeat superset

Reverse Grip Lat Pulldown

Start light only increase weight if you can safely do so

1

8 - 12

3

10 - 15

7

Controlled

30s

DB Lateral Raise

Start light only increase weight if you can safely do so

Controlled

Rest 1 minute and repeat superset

Superset 1

Superset 2

1

8 - 12

3

22

10 - 15

7

TRAINING PROGRAM: WEEK 2

WEEK 2 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 2

WEEK 2 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

1

8 - 12 minutes of walking or an easy jogging pace

7

Tempo

Rest

Warmup

Treadmill

Circuit 1 Jumping Jacks

1

10s of work

3

20s of work

7

15s

Butt Kicks

1

10s of work

3

20s of work

7

15s

Lunge to High Knee

1

10s of work

3

20s of work EACH SIDE

7

15s Rest 1 -2 minutes and repeat circuit

Start LIGHT and only increase weight if safe to do so

1

8 - 12

3

20s of work

7

DB Hammer Curl to Press

Start LIGHT and only increase weight if safe to do so

1

5-8

3

20s of work

7

15s

Broad Jump

Land SOFT - start with small jumps and try and jump further if it’s safe to do so

1

3

3

20s of work

7

15s

1

3- over and back = 1 rep

3

20s of work

7

15s

7

Rest 1 - 2 minutes and repeat circuit

Side to Side DB Chop

Controlled

Circuit 2

Sprinter Sit Up

Dual DB Standing Row

Start LIGHT and only increase weight if safe to do so

1

5-8

3

23

20s of work

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes at a walking pace

7 - 10

15s at a comfortable running pace

7.5

3

6 - 8 over and back = 1 rep

1s hold each side

3

5 - 10

5s to lower yourself

3

10

Lower yourself with control

1 minute and repeat circuit

2s to bottom position

Rest 1 - 2 minutes and repeat

Rest 1 minute and repeat superset

Conditioning Incline Treadmill

Set the treadmill to 2 to 3 degree incline

25s

Prehab/ Core Russian Twist Sit Up

Feet can be anchored if needed

Reverse Crunch

Exercise 1 Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

Set 1 - 15 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 5 reps

8

Isometric Split Squat Hold

Go as low as comfortable and hold that position

1

10s hold each side

3

30s hold each side

8

Walking Lunge

Start with body weight add holding DBs if needed

1

Roughly 8 yards and back

3

Roughly 20 yards and back

8

Controlled

Place feet at comfortable width and generally higher on the platform than lower

1

8 - 12

3

15 - 20

8

2s to lower the weight

Barbell Squat

Superset 1

Superset 2 Leg Press

Squat Jump

Bodyweight only - land soft

1

3

3

24

5 - 10

8

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 3

WEEK 3 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Plank

3

40s hold

Plank Walk Ups

3

30s of work

RPE

Tempo

Rest

Prehab/ Core

Mountain Climbers

3

30s of work

4

Set 1 - 15 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 5 reps

1 minute and repeat circuit

Superset 1 2s to bottom position

30 seconds

8

Controlled

Rest 1 minute and repeat superset

8

Controlled

Barbell Bench Press

Start light only increase weight if you can safely do so and hold the tempo

DB Reverse Fly

Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

8 - 12

Push Up

Can perform kneeling if needed

1

5 - 8 reps

3

10 - 20

One Arm Db Dow

Start light only increase weight if you can safely do so

1

8 reps each arm

3

15 each arm

8

Controlled

Rest 1 minute and repeat superset

Tricep DB Skull Crusher

Start light only increase weight if you can safely do so

1

8 - 12

3

10 - 15

8

Controlled

30s

Bicep DB Seated Curl

Start light only increase weight if you can safely do so

Controlled

Rest 1 minute and repeat superset

1

8 - 12

8

Superset 2

Superset 3

1

8 - 12

3

25

10 - 15

8

TRAINING PROGRAM: WEEK 3

WEEK 3 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

7 - 10

Alternate 30s of faster pace with 30s seconds of slower pace

7.5

Plank Alternating Hip Drop

3

6 - 8 over and back = 1 rep

Controlled

Bent Knee V Up

3

10 - 15

Controlled

Deadbug

3

8 over and back = 1 rep

Lower yourself with control

1 minute and repeat circuit

3

10 - 15

3s to lower the weight

30s

8

8

Conditioning

Air Bike or Exercise Bike

1

5 minutes at an easy pace

Prehab/ Core

Superset 1 DB Goblet Squat

Start light only increase weight if you can safely do so and hold the tempo

Step Up

Bodyweight only - box height at 10 to 14 inches high

1

5 - over and back = 1 rep

3

8 reps leading with each foot - 16 reps total

Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so

1

8 - 12

4

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps

1

8 - 12

8

Rest 1 - 2 minutes and repeat superset

Superset 2

Barbell Deadlift

Land SOFT!

1

3

4

3

8

Med Ball Overhead Slam

Start with a LIGHT medicine ball and ideally a slam ball. Increase weight if you can keep form and speed

1

8 - 12

3

10 - 15

8

KB Swing

Start LIGHT and ensure form is great - squeeze the glutes and core as you finish each swing

Tuck Jump

Controlled

Controlled

Rest 1 - 2 minutes and repeat superset

Superset 3

1

8 - 12

3

26

10 - 15

8

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 3

WEEK 3 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Side Plank

3

30s hold each side

30s

Lying Low Trap Press

3

30s of work

30s

3

30s of work

Rest 1 minute and repeat circuit

8

Controlled

1 minute

8

1s hold at full squeeze each rep

30s Rest 1 minute and repeat superset

Prehab/ Core

Burpee

OR can sub for push up to stand up and back down at a controlled pace

Exercise 1 Start light only increase weight if you can safely do so and hold the tempo

1

8 - 12

4

Set 1 - 15 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 5 reps

Neutral Grip Seated Cable Row

Start light only increase weight if you can safely do so

1

8 - 12

3

Set 1 - 15 Set 2 - 12 Set 3 - 10

Bench Dip

Can add weight to your lap if body weight is too easy

1

5-8

3

Set 1 - 15 Set 2 - 12 Set 3 - 10

8

1s hold at the top each rep

Reverse Grip Lat Pulldown

Start light only increase weight if you can safely do so

1

8 - 12

3

Set 1 - 15 Set 2 - 12 Set 3 - 10

8

Controlled

30s

DB Lateral Raise

Start light only increase weight if you can safely do so

3

Set 1 - 15 Set 2 - 12 Set 3 - 10

Controlled

Rest 1 minute and repeat superset

Standing Barbell Overhead Press Superset 1

Superset 2

1

8 - 12

27

8

TRAINING PROGRAM: WEEK 3

WEEK 3 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 3

WEEK 3 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

1

8 - 12 minutes of walking or an easy jogging pace

8

Tempo

Rest

Controlled

Rest 1 -2 minutes and repeat circuit

Warmup

Treadmill

Circuit 1 Jumping Jacks

1

10s of work

3

25s of work

8

Ski Jumps

1

10s of work

3

25s of work

8

1

5

3

25s of work

8

Air Pause Squat

1 second hold at the bottom each rep

High Knees in Place

1

10s of work

3

25s of work

8

Circuit 2 DB Hammer Curl to Press

Start LIGHT and only increase weight if safe to do so

1

5-8

3

25s of work

8

Crossover Step Up

Start with body weight can hold DBs if needed to increase intensity

1

3 - over and back = 1 rep

3

25s of work

8

Lateral Squat Hold Walk

Take lateral steps while holding bottom position of squat

1

3 yards and back

3

25s of work

8

Lateral Shuffle

1

5 yards and back

28

3

25s of work

8

Rest 1 - 2 minutes and repeat circuit

TRAINING PROGRAM: WAVE 2

WAVE 2: WEEKS 4-6

29

Once again you perform 5 workouts a week, 2 lower, 2 upper, and one met con. The lower and upper workouts will continue to build your main barbell movement capacity, build strength in your auxiliary movements, and improve your overall conditioning which will promote optimal fat loss.

You are allowed to rest as needed when needed. Push yourself but never at the expense of losing form. You will also be introduced to drop sets. Drop sets are exercises that have you perform an initial 10 to 15 reps, immediately drop the weight by around 20% and perform another 10 to 15 reps. The goal is to raise intensity by prolonging the set through lowering the resistance. Don’t worry about choosing the perfect weight on these sets initially. It will take a few sets for you to know what weight will be best to work with. As always, start lighter and ensure the weight is appropriate. You can always increase weight on the next set

For the main barbell movements you will be required to pause your squats and bench press to build power in the toughest spot of the lift. Ensure you pick lighter weight than you think at first so you can completely pause the barbell and retain great form. The met con for this phase warms you up with challenging treadmill work followed by a Decsending Rep Scheme Circuit. You perform 10 reps of each exercise in the circuit in order. Then repeat the circuit and perform 9 reps for each exercise. Then 8, etc until you finish the last round with 1 rep of each exercise. The goal is to finish as fast as SAFELY POSSIBLE.

Each week in this wave continues to build on the previous week like in the first wave. So ensure you pay attention to all the details of tempo, reps, sets, and rest!

30

TRAINING PROGRAM: WEEKS 4 - 6

SECOND WAVE FOCUS

Exercise

Notes

Warm Up

Work

Sets

Reps

1

3 minutes at a jogging pace

Sets

Reps

RPE

6 - 10

Alternate 60s at a faster pace with 60s at a slower pace

6

Tempo

Rest

Conditioning

Treadmill

No incline

Prehab/ Core Single Leg Step Down

Start with a low box and progress to a higher box as your strength improves.

2

6 each leg

4s to lower yourself

15s

Goblet Box Squat

Light DB

2

8 - 12

Controlled

15s

Lying Lateral Leg Drop

Can bend knees if needed to make the movement less difficult

2

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

4

8

1s pause at the bottom and speed out of the hole

Rest 1 - 2 minutes and repeat

8

Controlled

Rest 1 minute and repeat exercise

Exercise 1

Barbell Pause Squat

Start light only increase weight each set if you can safely do so and hold the one second pause at the bottom. All 4 sets should be good working sets, completing all 8 reps each set without losing form or the bar significantly slowing down

2

8 - 12

6

Exercise 2

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

8

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

Pogo Jump

Like you’re jumping rope but jumping for max height each rep without bending the knees very much

1

10

3

10

7

30s

KB Swing

Flat back throughout the movement - hinge at the hips!

1

10

3

5 - 10

7

30s

7

Rest 1 - 2 minutes and repeat superset

Leg Press

Superset 1

Broad Jump

LAND SOFT!

1

Roughly 8 yards and back

31

3

3

Controlled

TRAINING PROGRAM: WEEK 4

WEEK 4 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Side Plank Rotation

2

8 reps each side

15s

Quarter Turkish Get Up

2

8 reps each side

15s

2

20 - 30

1 minute and repeat circuit

4

8

Prehab/ Core

Band Pull a Part

Superset 1

Barbell Bench Press Pause on Chest

Start light only increase weight each set if you can safely do so and hold the one second pause on the chest. All 4 sets should be good working sets, completing all 8 reps each set without losing form or the bar significantly slowing down

Band Standing Row

2

8 - 12

6

Pause on chest and speed up

Rest 1 minute and repeat superset

1 minute

2

8 - 12

4

10 - 15

6

1s hold at the top

1

8 reps each side

3

8 reps each side

7

Controlled

8

7

Exercise 1 DB Incline Alternating Press

Start light only increase weight if you can safely do so

Exercise 2

Start light only increase weight if you can safely do so

1

8 - 12

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

Tricep Tate Press

Start light only increase weight if you can safely do so

1

8 - 12

3

10 - 15

Bicep DB Isometric Alternating Curl

Start light only increase weight if you can safely do so

3

10 reps each side

Neutral Grip Seated Cable Row

1 minute

Superset 2

1

8 - 12

32

7

2s to lower the weight

30s

Controlled

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 4

WEEK 4 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

6 - 10

Alternate 60s of a faster pace with 60s of a slower pace

6

TKE

2

10

1s hold at full squeeze

15s

Superman

2

10 - 15

1s hold at full squeeze

15s

Side Plank Hip Drop

2

10 reps each side

1s hold at full squeeze

1 minute and repeat circuit

Conditioning

Air Bike or Exercise Bike

1

3 minutes at an easy pace

Prehab/ Core

Exercise 1 Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so. Goal is for every rep to move with speed and great form

2

8 - 12

4

6-8

6

Goblet Split Squat

Pick a stance that isn’t too long or too short

1

8 - 12

3

6 reps each side

7

DB Crossover Step Up

Use a 10 - 14” box and perform each rep with control

1

5 - over and back = 1 rep

3

5 - over and back = 1 rep

7

Start with a LIGHT medicine ball and ideally a slam ball (meaning it doesn’t bounce much)

1

8 - 12

3

10

7

30s

7

Rest 1 - 2 minute and repeat superset

Barbell Deadlift

1-2 minutes

Superset 1 2s pause at the bottom

30s

Controlled

Rest 1 - 2 minutes and repeat superset

Superset 2 Med Ball Front Squat

Pause Squat Jump

Land SOFT

1

8 - 12

3

33

5 - 10

TRAINING PROGRAM: WEEK 4

WEEK 4 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Band Close Stance Twist

2

20s of work each side

15s

Med Ball Twist Tap Plus Overhead Tap

2

20s of work

15s

2

20s of work

Rest 1 minute and repeat circuit

4

8 - 12

6

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

8

30s

Rest 1 minute and repeat superset

Prehab/ Core

T Push Up

OR can sub for push up to stand up and back down at a controlled pace

Exercise 1

Barbell Overhead Press

Start light only increase weight each set if you can safely do so and hold the one second pause one the chest. All 4 sets should be good working sets, completing all 8 - 12 reps with good speed and form

1

8 - 12

Controlled

1-2 minutes

Superset 1

Neutral Grip Pulldown

Start light only increase weight if you can safely do so

Yoga Push Up

1

8 - 12

1

5-8

3

5 - 10

7

Controlled

1

6

3

10

7

30s

1

6 - over and back = 1 rep

3

8 - over and back = 1 rep

7

30s

7

Rest 1 minute and repeat circuit

Circuit 1 Dual DB Upright Row

Med Ball Lateral Slam

Start with a LIGHT medicine ball and ideally a slam ball (meaning it doesn’t bounce much) Increase weight if you can keep form and speed

Med Ball Clean and Throw

Ensure you throw the med ball OUT and Up so it doesn’t hit your head as it comes down. Ensure you have plenty of room so you don’t hit someone else

1

6

3

34

10 - 15

TRAINING PROGRAM: WEEK 4

WEEK 4 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 4

WEEK 4 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

2 - 3 minutes at a jogging pace

3

2 minute run at a steady pace

6

1-2 minutes

Warmup Treadmill

Circuit Descending Reps

Set 1 - 10 reps Set 2 - 9 reps Set 3 - 8 reps Set 4 - 7 reps Set 5 - 6 reps Set 6 - 5 reps Set 7 - 4 reps Set 8 - 3 reps Set 9 - 2 reps Set 10 - 1 rep

Start with performing 10 reps for every exercise in the circuit. Each following round the reps decrease by one so that on the last round you are only performing 1 rep. REST AS NEEDED. Goal is to finish as quickly as SAFELY possible and record your time.

Push Up

1

8

10

Same as above

6

As needed

Sit Up

1

8

10

Same as above

6

As needed

DB Hammer Curl to Press

1

8

10

Same as above

6

As needed

DB Goblet Squat

1

8

10

Same as above

6

As needed

1

8

10

Same as above

6

As needed

Box Jump Step Down

Ideally jump onto a SOFT box. If using a wooden or hard box ensure you pick a height you can consistently clear

35

Exercise

Notes

Warm Up

Work

Sets

Reps

1

3 minutes at a jogging pace

Sets

Reps

RPE

8 - 12

Alternate 60s at a faster pace with 60s at a slower pace

7

Tempo

Rest

Conditioning

Treadmill

No incline

Prehab/ Core Single Leg Step Down

Start with a low box and progress to a higher box as your strength improves.

3

6 each leg

4s to lower yourself

Goblet Box Squat

Light DB

3

8 - 12

Controlled

Lying Lateral Leg Drop

Can bend knees if needed to make the movement less difficult

3

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

5

5

7

1s pause at the bottom and speed out of the hole

1-2 minutes

8

Controlled

1 minute

Controlled

Rest 1 minute and repeat superset

Exercise 1

Barbell Pause Squat

Start light only increase weight each set if you can safely do so and hold the one second pause at the bottom. All 5 sets should be good working sets, completing all 5 reps each set without losing form or the bar significantly slowing down

2

8 - 12

Exercise 2

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

8

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

Pogo Jump

Like you’re jumping rope but jumping for max height each rep without bending the knees very much

1

10

4

15

7

KB Swing

Flat back throughout the movement - hinge at the hips!

1

10

4

10 - 15

7

Leg Press

Superset 1

Broad Jump

LAND SOFT!

1

Roughly 8 yards and back

36

4

5

7

TRAINING PROGRAM: WEEK 5

WEEK 5 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Side Plank Rotation

3

8 reps each side

Quarter Turkish Get Up

3

8 reps each side

RPE

Tempo

Rest

Prehab/ Core

Band Pull a Part

3

20 - 30

5

5

1 minute and repeat circuit

Superset 1

Barbell Bench Press Pause on Chest

Start light only increase weight each set if you can safely do so and hold the one second pause on the chest. All 4 sets should be good working sets, completing all 8 reps each set without losing form or the bar significantly slowing down

Band Standing Row

2

8 - 12

7

Pause on chest and speed up

Rest 1 minute and repeat superset

1 minute

2

8 - 12

5

10 - 15

7

1s hold at the top

1

8 reps each side

3

8 reps each side

7

Controlled

8

7

Exercise 1 DB Incline Alternating Press

Increase weight from last week if you can safely do so

Exercise 2

Increase weight from last week if you can safely do so

1

8 - 12

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

Tricep Tate Press

Increase weight from last week if you can safely do so

1

8 - 12

3

10 - 15

Bicep DB Isometric Alternating Curl

Increase weight from last week if you can safely do so

3

10 reps each side

Neutral Grip Seated Cable Row

1 minute

Superset 2

1

8 - 12

37

7

2s to lower the weight

Controlled

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 5

WEEK 5 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

8 - 12

Alternate 60s of a faster pace with 60s of a slower pace

7

TKE

3

10

1s hold at full squeeze

Superman

3

10 - 15

1s hold at full squeeze

Side Plank Hip Drop

3

10 reps each side

1s hold at full squeeze

Rest

Conditioning

Air Bike or Exercise Bike

1

3 minutes at an easy pace

Prehab/ Core

1 minute and repeat circuit

Exercise 1 Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so. Goal is for every rep to move with speed and great form

2

8 - 12

5

4-6

7

Goblet Split Squat

Increase weight from last week if you can safely do so

1

8 - 12

3

8 reps each side

7

DB Crossover Step Up

Use a 10 to 14” box and perform each rep with control - Increase weight from last week if you can safely do so

1

5 - over and back = 1 rep

3

8 - over and back = 1 rep

7

Isometric Squat Hold

Hold a bodyweight squat at parallel or as low as comfortable

1

10s hold

3

20s hold

7

Med Ball Front Squat

Start with a LIGHT medicine ball and ideally a slam ball (meaning it doesn’t bounce much)

1

8 - 12

3

15

7

Barbell Deadlift

1-2 minutes

Superset 1 1s pause at the bottom

30s

Controlled

Rest 1 minute and repeat superset

Superset 2

Pause Squat Jump

Land SOFT

1

8 - 12

3

38

8 - 12

7

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 5

WEEK 5 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Band Close Stance Twist

3

20s of work each side

Med Ball Twist Tap Plus Overhead Tap

3

20s of work

RPE

Tempo

Rest

Prehab/ Core

T Push Up

Rest 1 minute and repeat circuit

3

20s of work

4

6 - 10

7

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

8

Exercise 1

Barbell Overhead Press

Start light only increase weight each set if you can safely do so and hold the one second pause one the chest. All 4 sets should be good working sets, completing all 8 - 12 reps with good speed and form

1

8 - 12

Controlled

1-2 minutes

Controlled

Rest 1 minute and repeat superset

Superset 1

Neutral Grip Pulldown

Start light only increase weight if you can safely do so

Yoga Push Up

1

8 - 12

1

5-8

3

8 - 12

7

1

6

4

10

7

1

6 - over and back = 1 rep

4

8 - over and back = 1 rep

7

Circuit 1 Dual DB Upright Row

Med Ball Lateral Slam

Start with a LIGHT medicine ball and ideally a slam ball (meaning it doesn’t bounce much) Increase weight if you can keep form and speed

Med Ball Clean and Throw

Ensure you throw the med ball OUT and Up so it doesn’t hit your head as it comes down. Ensure you have plenty of room so you don’t hit someone else

1

6

4

39

10 - 15

7

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 5

WEEK 5 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 5

WEEK 5 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

2 - 3 minutes at a jogging pace

2

3 minute run at a steady pace

7

2-3 minutes

Warmup Treadmill

Circuit Descending Reps

Set 1 - 10 reps Set 2 - 9 reps Set 3 - 8 reps Set 4 - 7 reps Set 5 - 6 reps Set 6 - 5 reps Set 7 - 4 reps Set 8 - 3 reps Set 9 - 2 reps Set 10 - 1 rep

Start with performing 10 reps for every exercise in the circuit. Each following round the reps decrease by one so that on the last round you are only performing 1 rep. REST AS NEEDED. Goal is to finish as quickly as SAFELY possible and record your time.

Push Up

1

8

10

Same as above

7

As needed

Sit Up

1

8

10

Same as above

7

As needed

DB Hammer Curl to Press

1

8

10

Same as above

7

As needed

DB Goblet Squat

1

8

10

Same as above

7

As needed

1

8

10

Same as above

7

As needed

Box Jump Step Down

Ideally jump onto a SOFT box. If using a wooden or hard box ensure you pick a height you can consistently clear

40

Exercise

Notes

Warm Up

Work

Sets

Reps

1

3 minutes at a jogging pace

Sets

Reps

RPE

8 - 12

Alternate 60s at a faster pace with 60s at a slower pace

8

Tempo

Rest

Conditioning

Treadmill

No incline

Prehab/ Core Single Leg Step Down

Start with a low box and progress to a higher box as your strength improves.

3

6 each leg

4s to lower yourself

Goblet Box Squat

Light DB

3

8 - 12

Controlled

Lying Lateral Leg Drop

Can bend knees if needed to make the movement less difficult

3

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

6

3

8

1s pause at the bottom and speed out of the hole

1-2 minutes

9

Controlled

1 minute

Controlled

Rest 1 minute and repeat superset

Exercise 1

Barbell Pause Squat

Start light only increase weight each set if you can safely do so and hold the one second pause at the bottom. All 5 sets should be good working sets, completing all 5 reps each set without losing form or the bar significantly slowing down

2

8 - 12

Exercise 2

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

8

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

Pogo Jump

Like you’re jumping rope but jumping for max height each rep without bending the knees very much

1

10

4

20

8

KB Swing

Flat back throughout the movement - hinge at the hips!

1

10

4

15 - 20

8

Leg Press

Superset 1

Broad Jump

LAND SOFT!

1

Roughly 8 yards and back

41

4

8

8

TRAINING PROGRAM: WEEK 6

WEEK 6 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Side Plank Rotation

3

8 reps each side

Quarter Turkish Get Up

3

8 reps each side

RPE

Tempo

Rest

Prehab/ Core

Band Pull a Part

3

20 - 30

6

3

1 minute and repeat circuit

Superset 1

Barbell Bench Press Pause on Chest

Start light only increase weight each set if you can safely do so and hold the one second pause on the chest. All 4 sets should be good working sets, completing all 8 reps each set without losing form or the bar significantly slowing down

Band Standing Row

2

2

8 - 12

8 - 12

8

Pause on chest and speed up

Rest 1 minute and repeat superset

1 minute

6

10 - 15

8

1s hold at the top

4

Set 1 - 15 reps Set 2 - 12 reps Set 3 - 10 reps Set 4 - 8 reps

8

Controlled

4

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

9

4

Set 1 - 15 reps Set 2 - 12 reps Set 3 - 10 reps Set 4 - 8 reps

8

4

Set 1 - 15 reps Set 2 - 12 reps Set 3 - 10 reps Set 4 - 8 reps

Exercise 1 DB Incline Alternating Press

Increase weight from last week if you can safely do so

1

8 reps each side

Exercise 2

Neutral Grip Seated Cable Row

Increase weight from last week if you can safely do so

1

8 - 12

1 minute

Superset 2 Tricep Tate Press

Increase weight from last week if you can safely do so

Bicep DB Isometric Alternating Curl

Increase weight from last week if you can safely do so

1

1

8 - 12

8 - 12

42

8

2s to lower the weight

Controlled

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 6

WEEK 6 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

8 - 12

Alternate 60s of a faster pace with 60s of a slower pace

8

TKE

3

10

1s hold at full squeeze

Superman

3

10 - 15

1s hold at full squeeze

Side Plank Hip Drop

3

10 reps each side

1s hold at full squeeze

Rest

Conditioning

Air Bike or Exercise Bike

1

3 minutes at an easy pace

Prehab/ Core

1 minute and repeat circuit

Exercise 1 Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so. Goal is for every rep to move with speed and great form

2

8 - 12

6

2-4

8

Goblet Split Squat

Increase weight from last week if you can safely do so

1

8 - 12

3

10 reps each side

8

DB Crossover Step Up

Use a 10 to 14” box and perform each rep with control - Increase weight from last week if you can safely do so

1

5 - over and back = 1 rep

3

10 - over and back = 1 rep

8

Isometric Squat Hold

Hold a bodyweight squat at parallel or as low as comfortable

1

10s hold

3

30s hold

8

Med Ball Front Squat

Start with a LIGHT medicine ball and ideally a slam ball (meaning it doesn’t bounce much)

1

8 - 12

3

15

8

Barbell Deadlift

1-2 minutes

Superset 1 Controlled

Controlled

Rest 1 minute and repeat superset

Superset 2

Pause Squat Jump

Land SOFT

1

8 - 12

3

43

8 - 12

8

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 6

WEEK 6 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Band Close Stance Twist

3

20s of work each side

Med Ball Twist Tap Plus Overhead Tap

3

20s of work

RPE

Tempo

Rest

Prehab/ Core

T Push Up

Rest 1 minute and repeat circuit

3

20s of work

5

5

8

3

DROP SET perform 10 - 15 reps - drop the weight by around 20% and perform another 10 - 15 reps

9

Exercise 1

Barbell Overhead Press

Start light only increase weight each set if you can safely do so and hold the one second pause one the chest. All 4 sets should be good working sets, completing all 8 - 12 reps with good speed and form

1

8 - 12

Controlled

1-2 minutes

Controlled

Rest 1 minute and repeat superset

Superset 1

Neutral Grip Pulldown

Start light only increase weight if you can safely do so

Yoga Push Up

1

8 - 12

1

5-8

3

10 - 15

8

1

6

4

10

8

1

6 - over and back = 1 rep

4

8 - over and back = 1 rep

8

Circuit 1 Dual DB Upright Row

Med Ball Lateral Slam

Start with a LIGHT medicine ball and ideally a slam ball (meaning it doesn’t bounce much) Increase weight if you can keep form and speed

Med Ball Clean and Throw

Ensure you throw the med ball OUT and Up so it doesn’t hit your head as it comes down. Ensure you have plenty of room so you don’t hit someone else

1

6

4

44

15 - 20

8

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 6

WEEK 6 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 6

WEEK 6 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

2 - 3 minutes at a jogging pace

4

2 minute run at a steady pace

8

1-2 minutes

Warmup Treadmill

Circuit Descending Reps

Set 1 - 10 reps Set 2 - 9 reps Set 3 - 8 reps Set 4 - 7 reps Set 5 - 6 reps Set 6 - 5 reps Set 7 - 4 reps Set 8 - 3 reps Set 9 - 2 reps Set 10 - 1 rep

Start with performing 10 reps for every exercise in the circuit. Each following round the reps decrease by one so that on the last round you are only performing 1 rep. REST AS NEEDED. Goal is to finish as quickly as SAFELY possible and record your time.

Push Up

1

8

10

Same as above

8

As needed

Sit Up

1

8

10

Same as above

8

As needed

DB Hammer Curl to Press

1

8

10

Same as above

8

As needed

DB Goblet Squat

1

8

10

Same as above

8

As needed

1

8

10

Same as above

8

As needed

Box Jump Step Down

Ideally jump onto a SOFT box. If using a wooden or hard box ensure you pick a height you can consistently clear

45

TRAINING PROGRAM: WAVE 3

WAVE 3: WEEKS 7-9

46

You will continue the 5 workouts a week structure consisting of 2 lower, 2 upper, and one met con. The met con for this phase focuses on building higher intensity steady state cardiovascular capacity on the treadmill. You then will progress to a higher intensity circuit that increases the reps for each movement. More difficult movements are earlier in the circuit with less reps and you perform more reps on the “easier” movements towards the end of the circuit.

For example, when you are working up to a heavy 3 reps on squat, you don’t just jump to that 3 rep weight. You perform a lighter set of 10 reps, then a little heavier for 8, etc until you have gotten to the appropriate weight for the reps. In wave loading, you get an initial set at a higher and lower rep range, then you get to repeat the higher and lower rep sets with heavier weight now that your body is more prepared for it. You then finish with a back off set. Back off sets are lighter sets that take advantage of your body being ready for heavier weight, which allows you to safely perform more reps at a lighter weight.

The main barbell movements will introduce you to a concept called “wave loading.” Wave loading takes advantage of your muscles and nerves warming up to a weight.

47

TRAINING PROGRAM: WEEKS 7 - 9

THIRD WAVE FOCUS

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes walking at a good pace

8 - 12

Alternate 15s of running with 15s of rest

8

BW Curtsy Lunge

2

6 - over and back = 1 rep

2s to lower yourself

15s

Wall Mobility Squat

2

8 - 12

Controlled

15s

2

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

8

Controlled

2-3 minutes

7

3s to lower the weight

30s

Conditioning

Treadmill

2 to 4 degree incline - start slower and increase speed a little each set if safe to do so

Prehab/ Core

Deadbug

Exercise 1

Wave Loading

2

8 - 12

5

Set 1 - 10 reps Set 2 - 5 reps Set 3 - 10 reps *heavier than set 1 Set 4 - 5 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 10 to 15 reps

Single Leg Leg Press

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

8

3

8 reps each leg

Lunge Jump

Or can perform Lunge to High Knee if you can not safely jump

Barbell Squat

Superset 1

Rest 1 - 2 minutes and repeat superset

1

4 - over and back = 1 rep

3

6 - over and back = 1 rep

7

Dual DB Squat

1

8

3

5

7

One and a Quarter Air Squat

1

8

3

10

7

15s

7

Rest 1 - 2 minutes and repeat circuit

Circuit 1

High Knees

1

10s of work

48

3

20s of work

4s to squat down

Controlled

15s

TRAINING PROGRAM: WEEK 7

WEEK 7 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

2

20s hold

2

8 reps each side

RPE

Tempo

Rest

Prehab/ Core Plank Top of Push Up Hold DB Windmill

LIGHT DB in Upper hand slightly heaver DB in Lower Hand

Band Upright Row

15s Controlled

15s 1 minute and repeat circuit

2

20 - 30

5

Set 1 - 10 reps Set 2 - 5 reps Set 3 - 10 reps *heavier than set 1 Set 4 - 5 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 10 - 15 reps

8

Controlled

2-3 minutes

8

Controlled

1 minute

7

3s to lower the weight

30s

Exercise 1

Close Grip Barbell Bench Press

Wave Loading

2

8 - 12

Exercise 2

Start light and increase weight each set if you can safely do so

1

8 each arm

4

Set 1 - 15 reps each arm Set 2 - 12 reps each arm Set 3 - 10 reps each arm Set 4 - 8 reps each arm

DB Arnold Press

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

DB Farmer’s Walk

Grab a pair of DBs and walk for the distance described. Ensure you have a clear path with nothing you could trip on or run into

1

About 10 yards and back

3

About 20 yards and back

7

Start light and increase weight each set if you can safely do so

1

8 - 12

3

Set 1 - 15 reps Set 2 - 12 reps Set 3 10 reps Set 4 - 8 reps

7

2s to lower the weight

30s

1

5

3

5 - 10

7

5s to lower yourself

30s

Controlled

Rest 1 -2 minutes and repeat superset

One Arm DB Row

Superset 1

Rest 1 -2 minutes and repeat superset

Circuit 1 Rope Tricep Extension Push Up Negative Mountain Climbers

1

10s of work

49

3

20s of work

7

TRAINING PROGRAM: WEEK 7

WEEK 7 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

3-5

Builds - 60 seconds easy pace into 50 seconds medium pace into 10 seconds at a sprint pace - rest 1 minute and repeat

8

Single Leg DB RDL

2

8 reps each leg

2s to lower the weight

15s

Band or Cable Pull Through

2

10 - 15

Controlled

15s

Reverse Crunch

2

10 - 15

Controlled

1 minute and repeat circuit

4

Set 1 - 6 reps Set 2 - 3 reps Set 3 - 6 reps *heavier than set 1 Set 4 - 3 reps *heavier than set 4

8

Controlled

2-3 minutes

7

1s hold at full squeeze and 2s to lower the weight

30s

Controlled

Rest 1 - 2 minutes and repeat superset

Conditioning

Air Bike or Exercise Bike

1

3 minutes at an easy pace

Prehab/ Core

Exercise 1

Barbell Deadlift

Wave Loading - Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so. Goal is for every rep to move with speed and great form

2

8 - 12

Superset 1

Machine Leg Extension

Start light and increase weight each set if you can safely do so

3

10 - 15

1

5 - over and back = 1 rep

3

8 - over and back = 1 rep

7

Band Lying Hamstring Curls

1

8 - 12

3

10 - 15

7

Butt Kickers

1

10s of work

3

20s of work

7

BW Alternating Reverse Lunge

1

8 - 12

Circuit 1

Ice Skaters

Land SOFT

1

5 - over and back = 1 rep

50

3

8 - over and back = 1 rep

7

30s Controlled

30s Rest 1 - 2 minutes and repeat superset

TRAINING PROGRAM: WEEK 7

WEEK 7 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Band Palloff Press

2

20s of work each side

15s

Side to Side Med Ball Chop

2

20s of work

15s

2

20s of work

Rest 1 minute and repeat circuit

8

Controlled

2-3 minutes

7

1s hold at full squeeze

30s

1s hold at the top

Rest 1 minute and repeat superset

Prehab/ Core

Lying Low Trap Press

Exercise 1

Wave Loading

2

8 - 12

5

Set 1 - 10 reps Set 2 - 5 reps Set 3 - 10 reps *heavier than set 1 Set 4 - 5 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 10 - 15 reps

Wide Grip Lat Pulldown

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

DB Lateral Raise

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7

EZ Curl Bar Bicep Curl

Start light and increase weight each set if you can safely do so

1

8 - 12

3

8 reps wide grip and 8 reps close grip

7

30s

Diamond Push UP

Can perform kneeling if needed

1

5-8

3

10 - 15

7

30s

DB Vertical Row

Start light and increase weight each set if you can safely do so

7

Rest 1 - 2 minutes and repeat circuit

Barbell Overhead Press

Superset 1

Circuit 1

1

6 each side

51

3

10 each side

TRAINING PROGRAM: WEEK 7

WEEK 7 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 7

WEEK 7 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

2 - 3 minutes at a jogging pace

1

Run as far as you safely can in 5 minutes

8

Broad Jump Forwards and Backwards

1

8

4-6

5 - over and back = 1 rep

7

30s

DB Push Press

1

8

4-6

10

7

30s

Dual DB Bent Over Row

1

8

4-6

15

7

30s

Dual DB Squat

1

8

4-6

20

7

30s

7

Rest 2-3 minutes and repeat circuit

Warmup Treadmill Circuit

Hop Hop Drop

1

8

4-6

52

25

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

1

5 minutes walking at a good pace

8 - 12

Alternate 20s of running with 20s of rest

8.5

BW Curtsy Lunge

3

6 - over and back = 1 rep

2s to lower yourself

Wall Mobility Squat

3

8 - 12

Controlled

3

8 - over and back = 1 rep

Rest

Conditioning

Treadmill

2 to 4 degree incline - start slower and increase speed a little each set if safe to do so

Prehab/ Core

Deadbug

Controlled

1 minute and repeat circuit

8.5

Controlled

2-3 minutes

8

2s to lower the weight

Exercise 1

Wave Loading

2

8 - 12

5

Set 1 - 8 reps Set 2 - 4 reps Set 3 - 8 reps *heavier than set 1 Set 4 - 4 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 8 to 15 reps

Single Leg Leg Press

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

8

3

8 reps each leg

Lunge Jump

Or can perform Lunge to High Knee if you can not safely jump

Barbell Squat

Superset 1

1

4 - over and back = 1 rep

3

8 - over and back = 1 rep

8

Dual DB Squat

1

8

3

8

7

One and a Quarter Air Squat

1

8

3

12

7

Rest 1 minute and repeat superset

Circuit 1

High Knees

1

10s of work

53

3

25s of work

7

2s to squat down

Controlled

Rest 1 - 2 minutes and repeat circuit

TRAINING PROGRAM: WEEK 8

WEEK 8 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

3

30s hold

3

8 reps each side

RPE

Tempo

Rest

Prehab/ Core Plank Top of Push Up Hold DB Windmill

LIGHT DB in Upper hand slightly heaver DB in Lower Hand

Band Upright Row

Controlled 1 minute and repeat circuit

3

20 - 30

5

Set 1 - 10 reps Set 2 - 5 reps Set 3 - 10 reps *heavier than set 1 Set 4 - 5 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 10 - 15 reps

8 .5

Controlled

2-3 minutes

8

Controlled

1 minute

8

3s to lower the weight

Exercise 1

Close Grip Barbell Bench Press

Wave Loading

2

8 - 12

Exercise 2

Start light and increase weight each set if you can safely do so

1

8 each arm

4

Set 1 - 15 reps each arm Set 2 - 12 reps each arm Set 3 - 10 reps each arm Set 4 - 8 reps each arm

DB Arnold Press

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

DB Farmer’s Walk

Grab a pair of DBs and walk for the distance described. Ensure you have a clear path with nothing you could trip on or run into

1

About 10 yards and back

3

About 25 yards and back

8

Start light and increase weight each set if you can safely do so

1

8 - 12

3

Set 1 - 15 reps Set 2 - 12 reps Set 3 - 10 reps Set 4 - 8 reps

7

2s to lower the weight

1

5

3

5 - 10

7

5s to lower yourself

One Arm DB Row

Superset 1

Rest 1 -2 minutes and repeat superset

Circuit 1 Rope Tricep Extension Push Up Negative Mountain Climbers

1

10s of work

54

3

25s of work

7

Controlled

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 8

WEEK 8 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

4-6

Builds - 60 seconds easy pace into 40 seconds medium pace into 20 seconds at a sprint pace - rest 1 minute and repeat

8.5

Single Leg DB RDL

3

8 reps each leg

2s to lower the weight

Band or Cable Pull Through

3

10 - 15

Controlled

Reverse Crunch

3

10 - 15

Controlled

1 minute and repeat circuit

4

Set 1 - 6 reps Set 2 - 3 reps Set 3 - 6 reps *heavier than set 1 Set 4 - 3 reps *heavier than set 4

8.5

Controlled

2-3 minutes

8

1s hold at full squeeze and 2s to lower the weight

Conditioning

Air Bike or Exercise Bike

1

3 minutes at an easy pace

Prehab/ Core

Exercise 1

Barbell Deadlift

Wave Loading - Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so. Goal is for every rep to move with speed and great form

2

8 - 12

Superset 1

Machine Leg Extension

Start light and increase weight each set if you can safely do so

3

10 - 15

1

5 - over and back = 1 rep

3

8 - over and back = 1 rep

8

Band Lying Hamstring Curls

1

8 - 12

4

15 - 20

7

Butt Kickers

1

10s of work

4

25s of work

7

BW Alternating Reverse Lunge

1

8 - 12

Controlled

Rest 1 - 2 minutes and repeat superset

Circuit 1

Ice Skaters

Land SOFT

1

5 - over and back = 1 rep

55

4

10 - over and back = 1 rep

7

Controlled Rest 1 - 2 minutes and repeat superset

TRAINING PROGRAM: WEEK 8

WEEK 8 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Band Palloff Press

3

25s of work each side

Side to Side Med Ball Chop

3

25s of work

RPE

Tempo

Rest

Prehab/ Core

Lying Low Trap Press

Rest 1 minute and repeat circuit

3

25s of work

8.5

Controlled

8

1s hold at full squeeze

Exercise 1

Wave Loading

2

8 - 12

5

Set 1 - 8 reps Set 2 - 4 reps Set 3 - 8 reps *heavier than set 1 Set 4 - 4 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 8 - 15 reps

Wide Grip Lat Pulldown

Start light and increase weight each set if you can safely do so

1

8 - 12

3

15 - 20

DB Lateral Raise

Start light and increase weight each set if you can safely do so

1

8 - 12

3

15 - 20

8

EZ Curl Bar Bicep Curl

Start light and increase weight each set if you can safely do so

1

8 - 12

3

8 reps wide grip and 8 reps close grip

7

Diamond Push UP

Can perform kneeling if needed

1

5-8

3

10 - 15

7

DB Vertical Row

Start light and increase weight each set if you can safely do so

Barbell Overhead Press

2-3 minutes

Superset 1

1s hold at the top

Rest 1 minute and repeat superset

Circuit 1

1

6 each side

56

3

10 each side

7

Rest 1 minutes and repeat circuit

TRAINING PROGRAM: WEEK 8

WEEK 8 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 8

WEEK 8 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

2 - 3 minutes at a jogging pace

1

Run as far as you safely can in 6 minutes

8.5

Broad Jump Forwards and Backwards

1

8

4-6

5 - over and back = 1 rep

8

20s

DB Push Press

1

8

4-6

10

8

20s

Dual DB Bent Over Row

1

8

4-6

15

8

20s

Dual DB Squat

1

8

4-6

20

8

20s

8

Rest 1 - 2 minutes and repeat circuit

Warmup Treadmill Circuit

Hop Hop Drop

1

8

4-6

57

25

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

1

5 minutes walking at a good pace

6 - 10

Alternate 20s of running with 10s of rest

9

BW Curtsy Lunge

3

6 - over and back = 1 rep

2s to lower yourself

Wall Mobility Squat

3

8 - 12

Controlled

3

8 - over and back = 1 rep

Rest

Conditioning

Treadmill

2 to 4 degree incline - start slower and increase speed a little each set if safe to do so

Prehab/ Core

Deadbug

Controlled

1 minute and repeat circuit

9

Controlled

2-3 minutes

8

Controlled

Exercise 1

Wave Loading

2

8 - 12

5

Set 1 - 6 reps Set 2 - 3 reps Set 3 - 6 reps *heavier than set 1 Set 4 - 3 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 6 - 12 reps

Single Leg Leg Press

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

8

3

10 reps each leg

Lunge Jump

Or can perform Lunge to High Knee if you can not safely jump

Barbell Squat

Superset 1

1

4 - over and back = 1 rep

3

10 - over and back = 1 rep

8

Dual DB Squat

1

8

4

10 - 15

7

One and a Quarter Air Squat

1

8

4

15

7

High Knees

1

10s of work

4

30s of work

7

Rest 1 minute and repeat superset

Circuit 1

58

Controlled

Controlled

Rest 1 and repeat circuit

TRAINING PROGRAM: WEEK 9

WEEK 9 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

3

30s hold

3

10 reps each side

RPE

Tempo

Rest

Prehab/ Core Plank Top of Push Up Hold DB Windmill

LIGHT DB in Upper hand slightly heaver DB in Lower Hand

Band Upright Row

Controlled 1 minute and repeat circuit

3

20 - 30

5

Set 1 - 6 reps Set 2 - 3 reps Set 3 - 6 reps *heavier than set 1 Set 4 - 3 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 6 - 12 reps

9

Controlled

2-3 minutes

8

Controlled

1 minute

8

3s to lower the weight

Exercise 1

Close Grip Barbell Bench Press

Wave Loading

2

8 - 12

Exercise 2

Start light and increase weight each set if you can safely do so

1

8 each arm

4

Set 1 - 12 reps each arm Set 2 - 10 reps each arm Set 3 - 8 reps each arm Set 4 - 6 reps each arm

DB Arnold Press

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

DB Farmer’s Walk

Grab a pair of DBs and walk for the distance described. Ensure you have a clear path with nothing you could trip on or run into

3

About 30 yards and back

8

7

2s to lower the weight

7

5s to lower yourself

One Arm DB Row

Superset 1

1

About 10 yards and back

Rest 1 -2 minutes and repeat superset

Circuit 1

Rope Tricep Extension

Push Up Negative Mountain Climbers

Start light and increase weight each set if you can safely do so

1

8 - 12

3

Set 1 - 12 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - go back to set one weight and perform as many reps as SAFELY possible

1

5

3

5 - 10

1

10s of work

59

3

30s of work

7

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 9

WEEK 9 DAY 2 UPPER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

4-6

Builds - 60 seconds easy pace into 30 seconds medium pace into 30 seconds at a sprint pace - rest 1 minute and repeat

9

Single Leg DB RDL

3

8 reps each leg

2s to lower the weight

Band or Cable Pull Through

3

10 - 15

Controlled

Reverse Crunch

3

15 - 20

Controlled

1 minute and repeat circuit

9

Controlled

2-3 minutes

8

Controlled

Conditioning

Air Bike or Exercise Bike

1

3 minutes at an easy pace

Prehab/ Core

Exercise 1

Barbell Deadlift

Wave Loading - Can Choose Sumo or Conventional Stance Start light only increase weight if you can safely do so. Goal is for every rep to move with speed and great form

2

8 - 12

4

Set 1 - 4 reps Set 2 - 2 reps Set 3 - 4 reps *heavier than set 1 Set 4 - 2 reps *heavier than set 4

Start light and increase weight each set if you can safely do so

1

8 - 12

3

15 - 20

Superset 1 Machine Leg Extension

BW Alternating Reverse Lunge

1

5 - over and back = 1 rep

3

8 - over and back = 1 rep

8

Band Lying Hamstring Curls

1

8 - 12

4

15 - 20

7

Butt Kickers

1

10s of work

4

30s of work

7

1

5 - over and back = 1 rep

4

10 - over and back = 1 rep

Controlled

Rest 1 minute and repeat superset

Circuit 1

Ice Skaters

Land SOFT

60

7

Controlled Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 9

WEEK 9 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Band Palloff Press

3

30s of work each side

Side to Side Med Ball Chop

3

30s of work

RPE

Tempo

Rest

Prehab/ Core

Lying Low Trap Press

Rest 1 minute and repeat circuit

3

30s of work

9

Controlled

8

1s hold at full squeeze

Exercise 1

Wave Loading

2

8 - 12

5

Set 1 - 6 reps Set 2 - 3 reps Set 3 - 6 reps *heavier than set 1 Set 4 - 3 reps *heavier than set 4 Set 5 - Back Off Set - go back to set 1 weight and perform 6 - 12 reps

Wide Grip Lat Pulldown

Start light and increase weight each set if you can safely do so

1

8 - 12

4

15 - 20

DB Lateral Raise

Start light and increase weight each set if you can safely do so

1

8 - 12

4

15 - 20

8

EZ Curl Bar Bicep Curl

Start light and increase weight each set if you can safely do so

1

8 - 12

4

8 reps wide grip and 8 reps close grip

7

Diamond Push UP

Can perform kneeling if needed

1

5-8

4

10 - 15

7

DB Vertical Row

Start light and increase weight each set if you can safely do so

Barbell Overhead Press

2-3 minutes

Superset 1

1s hold at the top

Rest 1 minute and repeat superset

Circuit 1

1

6 each side

61

4

10 each side

7

Rest 1 minutes and repeat circuit

TRAINING PROGRAM: WEEK 9

WEEK 9 DAY 4 UPPER B

TRAINING PROGRAM: WEEK 9

WEEK 9 DAY 5 METABOLIC CONDITIONING Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

8.5

Tempo

Rest

Warmup

1

2 - 3 minutes at a jogging pace

1

Run as far as you safely can in 3 minutes - Rest for 3 minutes - run as far as you safely can in 3 minutes

Broad Jump Forwards and Backwards

1

8

4-6

5 - over and back = 1 rep

8

10s

DB Push Press

1

8

4-6

10

8

10s

Dual DB Bent Over Row

1

8

4-6

15

8

10s

Dual DB Squat

1

8

4-6

20

8

10s

8

Rest 1 minute and repeat circuit

Treadmill

Circuit

Hop Hop Drop

1

8

4-6

62

25

TRAINING PROGRAM: WAVE 4

WAVE 4: WEEKS 10-12

63

You will continue the 5 workouts a week structure consisting of 2 lower, 2 upper, and one met con.

repeat until you have reached the total reps for each exercise. We will finally work into true power work on the barbell movements. Each week you will start with a lighter weight and increase weight each set as the reps go down as long as you can safely do so. The last week will give you an opportunity to find a new 1 to 3 rep max if you choose.

The first two weeks of the met con for this phase is a repeating building workout. You start by performing 1 rep of the first exercise. Then you start over and perform one rep of the first exercise and two reps of the second exercise. Then start over and you perform 1 rep of the first exercise, 2 reps of the second exercise, and 3 reps of the third exercise. You continue this pattern until you have completed the workout. The last met con asks you to run 1 mile as fast as possible on the treadmill. Then you will perform a workout of basic bodyweight movements with high reps. However, you can break up the reps in any order you’d like and rest when needed.

You will also be introduced to a “contrast method” in your accessory work. You will perform 5 very slow reps of an exercise right into 10 to 15 normal speed reps without changing the weight or resting. This change of tempo in the set leads to a greater working intensity. You will end this program leaner, stronger, and ready to tackle any challenge that comes your way. Dominate Humbly.

For example, you can do 20 pushups, 20 sit ups, 20 air squats, 20 jumping jacks and then

64

TRAINING PROGRAM: WEEKS 10-12

FOURTH WAVE FOCUS

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes walking into jogging

5

60s run

7.5

Band Squat

2

10

2s to squat down and speed up

15s

Box Jump Step Down

2

10

Controlled

15s

Plank Alternating Hip Drop

2

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

Conditioning Treadmill

No incline - increase speed each set IF safely possible

90s

Prehab/ Core

Exercise 1 Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

4

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps

8

Controlled

2-3 minutes

DB RDL

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

10

3

8 - 12

7

3s to lower the weight

30s

One DB Bulgarian Split Squat

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

5 reps each side

3

8 reps each side

7

1s hold at the bottom

Rest 1 to 2 minutes and repeat superset

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

10

3

Set 1 - 25 reps Set 2 - 20 reps Set 3 - 15 reps

8

Controlled

30s

Barbell Squat

Superset 1

Circuit 1

Leg Press

Walking DB Lunge

Or can use BW only if needed

1

4 - over and back = 1 rep

65

3

15 yards and back

7

Rest 1 to 2 minutes and repeat superset

TRAINING PROGRAM: WEEK 10

WEEK 10 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Plank Front Reach

2

Band High to Low Pull a Part

2

RPE

Tempo

Rest

10

1s hold at full reach

15s

10 - 15

Controlled

15s

Controlled

1 minute and repeat circuit

8

Controlled

2-3 minutes

8

5 reps with 5s eccentric into 10 - 15 normal speed reps

30s

Rest 1 minute and repeat superset

Prehab/ Core

Band Curl to Press

2

10 - 15

4

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps

Exercise 1

Barbell Bench Press

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

Superset 1 Wide Grip Seated Cable Row

Contrast Set - Start light only increase weight if you can safely do so

Push Up Feet On Bench

Contrast Set - Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

8

5 reps with 5s eccentric into 10 - 15 normal speed reps

DB Tricep Skull Crusher

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7

Controlled

30s

Seated DB Curl to Press

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7

Controlled

30s

DB Hammer Curl

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7

Controlled

30s

One Arm DB Row

Start light and increase weight each set if you can safely do so

Controlled

Rest 1 - 2 minutes and repeat circuit

1

8 - 12

3

5 + 10 to 15

Circuit 1

1

8 - 12

3

66

10 - 15 each arm

7

TRAINING PROGRAM: WEEK 10

WEEK 10 DAY 2 UPPER A

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

3 minutes at an easy pace

5-8

30s sprint

8

Band RDL

2

10 - 15

Controlled

15s

Band Shrug

2

10 - 15

Controlled

15s

Controlled

1 minute and repeat circuit

Conditioning Air Bike or Exercise Bike

45s

Prehab/ Core

Hanging Bent Leg Raise

2

10 - 15

Exercise 1

Barbell Deadlift

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

4

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps

8

Controlled

2-3 minutes

Start light and increase weight each set if you can safely do so

1

8

3

10 - 15

7

Controlled

30s

Superset 1 DB Goblet Squat

1

8

3

6 - 8 reps

7

3s to lower the weight

Rest 1 - 2 minutes and repeat superset

Heel to Toe DB Calf Raise

1

10

3

15 - 20

7

Controlled

30s

Single Arm DB Sumo Upright Row

1

5 each side

3

8 each side

7

30s

7

Rest 1 - 2 minutes and repeat circuit

Dual KB Sumo Deadlift

Circuit 1

Med Ball Overhead Slam

1

8

3

67

10 - 15

TRAINING PROGRAM: WEEK 10

WEEK 10 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Rest

Sprinter Sit Up

3

20s of work

15s

Earthquake

3

20s of work

15s

3

20s of work

Rest 1 minute and repeat circuit

4

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps

Prehab/ Core

Plank Shoulder Tap

Exercise 1

Barbell Overhead Press

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

8

Controlled

2-3 minutes

7

5 reps with 5s eccentric into 10 - 15 normal speed reps

30s

5 reps with 5s eccentric into 10 - 15 normal speed reps

Rest 1 minute and repeat superset

Superset 1

Neutral Grip Lat Pulldown

Contrast Set - Start light only increase weight if you can safely do so

One DB in Two Hands Overhead Tricep Extension

Contrast Set - Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

7

Inchworm

Start light only increase weight if you can safely do so

1

5

3

5 - 10

7

30s

DB Ground to Overhead

Start light only increase weight if you can safely do so

1

5

3

10 - 15

7

30s

DB Row to Kickback

Start light only increase weight if you can safely do so

7

Rest 1 - 2 minutes and repeat circuit

1

8 - 12

3

5 + 10 to 15

Circuit 1

1

6 each side

68

3

10 each side

TRAINING PROGRAM: WEEK 10

WEEK 10 DAY 4 UPPER B

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

1

2 - 3 minutes at a jogging pace

1

Run 1 mile as fast as SAFELY possible

9

DB Upright Row

1

8

1

7

Dual DB Sumo Deadlift

1

8

2

7

DB Push Press

1

8

3

7

Dual DB Squat

1

8

4

7

Broad Jumps Forwards and Backwards

1

3

5

7

Dual DB Swing Press

1

8

6

7

Push Ups

1

8

7

7

Mountain Climbers

1

8

8

7

Pause Squat Jumps

1

8 - over and back = 1 rep

9

7

Burpee

1

8

10

7

Warmup Treadmill

Circuit

Complete for time RESTING AS NEEDED WHEN NEEDED *PICK LIGHTER WEIGHTS! It will add up quickly. - Perform the first exercise, then repeat the first exercise and add the second, then repeat the first exercise, the second, and add the third. Continue the pattern so you finish 12th round with all 12 movements in a row!

69

Tempo

Rest

TRAINING PROGRAM: WEEK 10

WEEK 10 DAY 5 METABOLIC CONDITIONING

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes walking into jogging

5

60s run

8

Band Squat

3

10

2s to squat down and speed up

Box Jump Step Down

3

10

Controlled

Plank Alternating Hip Drop

3

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

9

Controlled

2-3 minutes

3

8 - 12

8

3s to lower the weight

8

1s hold at the bottom

8.5

Controlled

Conditioning Treadmill

No incline - increase speed each set IF safely possible

90s

Prehab/ Core

Exercise 1 Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

DB RDL

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

10

One DB Bulgarian Split Squat

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

5 reps each side

3

10 reps each side

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

10

3

Set 1 - 25 reps Set 2 - 20 reps Set 3 - 15 reps

Barbell Squat

Superset 1

Rest 1 minute and repeat superset

Circuit 1

Leg Press

Walking DB Lunge

Or can use BW only if needed

1

4 - over and back = 1 rep

70

3

20 yards and back

7

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 11

WEEK 11 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Plank Front Reach

3

10

1s hold at full reach

Band High to Low Pull a Part

3

10 - 15

Controlled

Rest

Prehab/ Core

Band Curl to Press

3

10 - 15

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

Controlled

1 minute and repeat circuit

9

Controlled

2-3 minutes

8

5 reps with 5s eccentric into 10 - 15 normal speed reps

Exercise 1

Barbell Bench Press

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

Superset 1 Wide Grip Seated Cable Row

Contrast Set - Start light only increase weight if you can safely do so

Push Up Feet On Bench

Contrast Set - Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

8

5 reps with 5s eccentric into 10 - 15 normal speed reps

DB Tricep Skull Crusher

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7.5

Controlled

Seated DB Curl to Press

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7.5

Controlled

DB Hammer Curl

Start light and increase weight each set if you can safely do so

1

8 - 12

3

10 - 15

7.5

Controlled

One Arm DB Row

Start light and increase weight each set if you can safely do so

1

8 - 12

3

5 + 10 to 15

Rest 1 minute and repeat superset

Circuit 1

1

8 - 12

3

71

10 - 15 each arm

7.5

Controlled

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 11

WEEK 11 DAY 2 UPPER A

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

1

3 minutes at an easy pace

5-8

30s sprint

8.5

Band RDL

2

10 - 15

Controlled

Band Shrug

2

10 - 15

Controlled

Rest

Conditioning Air Bike or Exercise Bike

45s

Prehab/ Core

Hanging Bent Leg Raise

2

10 - 15

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

3

10 - 15

Controlled

1 minute and repeat circuit

9

Controlled

2-3 minutes

8

Controlled

Exercise 1

Barbell Deadlift

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

Start light and increase weight each set if you can safely do so

1

8

Superset 1 DB Goblet Squat

Dual KB Sumo Deadlift

1

8

3

6 - 8 reps

8

3s to lower the weight

Heel to Toe DB Calf Raise

1

10

3

15 - 20

7

Controlled

Single Arm DB Sumo Upright Row

1

5 each side

3

10 each side

7

Rest 1 minute and repeat superset

Circuit 1

Med Ball Overhead Slam

1

8

3

72

15 - 20

7

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 11

WEEK 11 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Sprinter Sit Up

3

20s of work

Earthquake

3

20s of work

RPE

Tempo

Rest

Prehab/ Core

Plank Shoulder Tap

3

20s of work

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

Rest 1 minute and repeat circuit

Exercise 1

Barbell Overhead Press

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 15 reps Set 2 - 10 reps

8

Controlled

7

5 reps with 5s eccentric into 10 - 15 normal speed reps 5 reps with 5s eccentric into 10 - 15 normal speed reps

2-3 minutes

Superset 1

Neutral Grip Lat Pulldown

Contrast Set - Start light only increase weight if you can safely do so

One DB in Two Hands Overhead Tricep Extension

Contrast Set - Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

7

Inchworm

Start light only increase weight if you can safely do so

1

5

3

5 - 10

7

DB Ground to Overhead

Start light only increase weight if you can safely do so

1

5

3

10 - 15

7

DB Row to Kickback

Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

Rest 1 minute and repeat superset

Circuit 1

1

6 each side

73

3

10 each side

7

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 11

WEEK 11 DAY 4 UPPER B

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

1

2 - 3 minutes at a jogging pace

1

Jog 1 mile and a half at a comfortable pace

6

DB Upright Row

1

8

1

8

Dual DB Sumo Deadlift

1

8

2

8

DB Push Press

1

8

3

8

Dual DB Squat

1

8

4

8

Broad Jumps Forwards and Backwards

1

3

5

8

Dual DB Swing Press

1

8

6

8

Push Ups

1

8

7

8

Mountain Climbers

1

8

8

8

Pause Squat Jumps

1

8 - over and back = 1 rep

9

8

Burpee

1

8

10

8

Warmup

Treadmill

Circuit

Complete for time RESTING AS NEEDED WHEN NEEDED *PICK LIGHTER WEIGHTS! It will add up quickly. - Perform the first exercise, then repeat the first exercise and add the second, then repeat the first exercise, the second, and add the third. Continue the pattern so you finish 12th round with all 12 movements in a row!

74

Tempo

Rest

TRAINING PROGRAM: WEEK 11

WEEK 11 DAY 5 METABOLIC CONDITIONING

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

Rest

1

5 minutes walking into jogging

5

60s run

8

Band Squat

3

10

2s to squat down and speed up

Box Jump Step Down

3

10

Controlled

Plank Alternating Hip Drop

3

8 - over and back = 1 rep

Controlled

1 minute and repeat circuit

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

9 - 10

Controlled

2-3 minutes

4

8 - 12

8

3s to lower the weight

8

1s hold at the bottom

9

Controlled

Conditioning Treadmill

No incline - increase speed each set IF safely possible

90s

Prehab/ Core

Exercise 1 Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 10 reps Set 2 - 8 reps

DB RDL

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

10

One DB Bulgarian Split Squat

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

5 reps each side

4

10 reps each side

Start light and only increase weight if safe to do so. Only go as low as comfortable

1

10

4

Set 1 - 25 reps Set 2 - 20 reps Set 3 - 15 reps

Barbell Squat

Superset 1

Rest 1 minute and repeat superset

Circuit 1

Leg Press

Walking DB Lunge

Or can use BW only if needed

1

4 - over and back = 1 rep

75

4

20 yards and back

8

Rest 1 minute and repeat superset

TRAINING PROGRAM: WEEK 12

WEEK 12 DAY 1 LOWER A

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

RPE

Tempo

Plank Front Reach

3

10

1s hold at full reach

Band High to Low Pull a Part

3

10 - 15

Controlled

Rest

Prehab/ Core

Band Curl to Press

3

10 - 15

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

Controlled

1 minute and repeat circuit

9 - 10

Controlled

2-3 minutes

9

5 reps with 5s eccentric into 10 - 15 normal speed reps

Exercise 1

Barbell Bench Press

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 10 reps Set 2 - 8 reps

Superset 1 Wide Grip Seated Cable Row

Contrast Set - Start light only increase weight if you can safely do so

Push Up Feet On Bench

Contrast Set - Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

9

5 reps with 5s eccentric into 10 - 15 normal speed reps

DB Tricep Skull Crusher

Start light and increase weight each set if you can safely do so

1

8 - 12

4

10 - 15

8

Controlled

Seated DB Curl to Press

Start light and increase weight each set if you can safely do so

1

8 - 12

4

10 - 15

8

Controlled

DB Hammer Curl

Start light and increase weight each set if you can safely do so

1

8 - 12

4

10 - 15

8

Controlled

One Arm DB Row

Start light and increase weight each set if you can safely do so

1

8 - 12

3

5 + 10 to 15

Rest 1 minute and repeat superset

Circuit 1

1

10s of work

76

4

30s of work

8

Controlled

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 12

WEEK 12 DAY 2 UPPER A

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

Tempo

1

3 minutes at an easy pace

5-8

30s sprint

9

Band RDL

2

10 - 15

Controlled

Band Shrug

2

10 - 15

Controlled

Rest

Conditioning Air Bike or Exercise Bike

45s

Prehab/ Core

Hanging Bent Leg Raise

2

10 - 15

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

3

10 - 15

Controlled

1 minute and repeat circuit

9 - 10

Controlled

2-3 minutes

8

Controlled

Exercise 1

Barbell Deadlift

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 10 reps Set 2 - 8 reps

Start light and increase weight each set if you can safely do so

1

8

Superset 1 DB Goblet Squat

Dual KB Sumo Deadlift

1

8

3

6 - 8 reps

8

3s to lower the weight

Heel to Toe DB Calf Raise

1

10

4

15 - 20

8

Controlled

Single Arm DB Sumo Upright Row

1

5 each side

4

10 each side

8

Rest 1 minute and repeat superset

Circuit 1

Med Ball Overhead Slam

1

8

4

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15 - 20

8

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 12

WEEK 12 DAY 3 LOWER B

Exercise

Notes

Warm Up Sets

Work

Reps

Sets

Reps

Sprinter Sit Up

3

20s of work

Earthquake

3

20s of work

RPE

Tempo

Rest

Prehab/ Core

Plank Shoulder Tap

3

20s of work

5

Set 1 - 10 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 4 reps Set 5 - 3 reps

Rest 1 minute and repeat circuit

Exercise 1

Barbell Overhead Press

Increase weight each set IF safely possible - if your form is breaking down on a set - lighten the weight on the next set

2

Set 1 - 10 reps Set 2 - 8 reps

9 - 10

Controlled

9

5 reps with 5s eccentric into 10 - 15 normal speed reps 5 reps with 5s eccentric into 10 - 15 normal speed reps

2-3 minutes

Superset 1

Neutral Grip Lat Pulldown

Contrast Set - Start light only increase weight if you can safely do so

One DB in Two Hands Overhead Tricep Extension

Contrast Set - Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

8

Inchworm

Start light only increase weight if you can safely do so

1

5

4

5 - 10

8

DB Ground to Overhead

Start light only increase weight if you can safely do so

1

5

4

10 - 15

8

DB Row to Kickback

Start light only increase weight if you can safely do so

1

8 - 12

3

5 + 10 to 15

Rest 1 minute and repeat superset

Circuit 1

1

6 each side

78

4

10 each side

8

Rest 1 minute and repeat circuit

TRAINING PROGRAM: WEEK 12

WEEK 12 DAY 4 UPPER B

Exercise

Notes

Warm Up

Work

Sets

Reps

Sets

Reps

RPE

1

2 - 3 minutes at a jogging pace

1

Run 1 mile as fast as SAFELY possible

9 - 10

Push Ups

1

8

100

9 - 10

Sit Up

1

8

100

9 - 10

Air Squat

1

8

100

9 - 10

Jumping Jacks

1

8

100

9 - 10

Warmup Treadmill

Circuit

Perform all the reps of the below exercises in any order you choose. You can break up the reps in any way you would like. You can rest as needed when needed. The goal is to finish all of the reps as fast as SAFELY possible.

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Tempo

Rest

TRAINING PROGRAM: WEEK 12

WEEK 12 DAY 5 METABOLIC CONDITIONING

FINAL COMMENTS 80

responsible, and more capable of solving complex issues. In other words, you’re better now than you were then. After completing this program, you’re a newer version of yourself. With new physical capabilities. Tougher mindset. Higher confidence. Capable of better solutions and achieving a better life! Strength in body and strength in mind is strength in life. Now go out and Dominate Humbly!

I always ask people. “Would you rather have the 12 year old version of you handle your finances or the you right now?” Usually, the answer is “me right now.” That’s because the version of you now is more experienced,

Bart Kwan Barbell Brigade

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FINAL COMMENTS

I would like to take this moment to congratulate you for getting this far. Please pat yourself on the back because you should be proud. Just by you getting this program shows that you demand more from yourself and want more out of life. But when you want more, you need to change to achieve more. You need to change your habits. Your lifestyle. Rearrange your priorities. And make temporary sacrifices for the greater good. To become the newer, better version of you.

ABOUT THE COACHES 82

ABOUT THE COACHES

Bart Kwan is a former United States Marine and graduated from UCLA with a B.S. in Pyschobiology.

has over 20 years of experience in fitness and owns one of the most well known Strength & Conditioning gyms in the world.

From losing 60 pounds in 6 months, to deadlifting 600 pounds in competition, to running a marathon, to coaching multiple athletes to an Elite powerlifting total, Bart

Over half a million people around the world have enjoyed Bart’s intense but funny and down- to-earth take on fitness.

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ABOUT THE COACHES

Jacob Ross was born and raised in Pittsburg, Texas. Graduated Magna Cum Laude from Texas Christian University with a B.S. Double Major in Movement Science and Health and Fitness.

companies to continue to develop elite performance and deliver performance solutions. Jacob has also been featured in the Washington Post, USA Today, Chicago Tribune, Esquire Magazine, various ESPN productions, and numerous other podcasts, YouTube, print and media sources.

Jacob has trained 8 NFL Pro Bowl Athletes, 2X NBA All Star, An Olympic Medalist, 100+ Professional athletes, 100+ D1 athletes, hundreds of high school and adult athletes.

Personally, Jacob has also competed in numerous strongman and powerlifting competitions finishing 2nd in his USAPL weight class in state championship meets in California and Illinois.

Jacob was the general manager of an elite sports performance facility in Chicago for a number of years and currently works privately with athletes, teams, and

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DISCLAIMER

DISCLAIMER The health, fitness, nutrition, and exercise information provided by Barbell Brigade’s TRAINING PROGRAM is designed for informational and educational purposes only and should not be utilized as a substitute or replacement for medical advice, diagnosis, or treatment. By presenting this information, Barbell Brigade is not suggesting, recommending, or endorsing any specific treatment, plan, product, or course of action. Barbell Brigade makes no representations or warranties, whether express or implied, regarding the accuracy, completeness, or

efficacy of the information provided by TRAINING PROGRAM. Barbell Brigade disclaims any and all liability for any injury or other damages associated with or derived from use of TRAINING PROGRAM; and the user represents and warrants that through his or her use of the materials provided by Barbell Brigade’s TRAINING PROGRAM, he or she forever releases Barbell Brigade and its owners, managers, employees, or agents from any and all liability for injury or other damages derived from or associated with his or her use of the TRAINING PROGRAM.

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