Week 1 Week 2 Week 3 Week 4 Week 9 Week 11

180-Degree Twisting Dummbell Bench Press (3 x 8-10)

Close Grip Pull Ups (3 x 8-10)
Cable Fly 21s (3 sets)
Bent Over Row (3 x 8-10)
Day 1 - Chest and Back
Bench (3 x 8-10)
Pull Up (3 x 8-10)
Weighted Push Up (3 x 8-10)
Chin Up (3 x 8-10)
Week 1 Week 2 Week 3 Week 4 Week 9 Week 11
Front-Side Lateral Raises (3 x 8)
Full Supination Preacher Curl (3 x 8)
Weighted Chair Dips (3 Triple Drop Sets of 10)
Upright Row (3 x 8)
Static Arm Curls (3 x 8)
Decline Tricep Extention (3 x 12)
Day 3 - Shoulders and Arms
Alternating Shoulder Press (3 x 8)
In and Out Bicep Curls (3x 8)
Rope Pull Down (3 x 8)
Deep Swimmer's Press (3 x 8)
Week 1 Week 2 Week 3 Week 4 Week 9 Week 11
Leg Curl (3 x 15)
Close Grip Pull Up (3 x Failure)
Hack Squat (3 x 8)
Switch Grip Pull Ups( 3 x Failure)
Day 5 - Legs and Back
Squat (3 x 8)
Chin Ups (3 x Failure)
Leg Extention (3 x 15)
Pull Ups (3 x Failure)
Week 5 Week6 Week 7 Week 8 Week 10 Week 12
Leg Curl (3 x 15)
Close Grip Pull Up (3 x Failure)
Power Clean (3 x 8)
Switch Grip Pull Ups( 3 x Failure)
Day 5 - Legs and Back (2)
Deadlift (3 x 8)
Chin Ups (3 x Failure)
Lex Extention (3 x 15)
Pull Ups (3 x Failure)
Week 5 Week6 Week 7 Week 8 Week 10 Week 12
Y-Press (3 x 8)
Overhead Tricep Extention (3 x 8)
Crossfit Plyo Push Up (3 x Failure)
Fly-Row-Press (3 x 8)
Day 1 -Chest, Shoulders, and Triceps
Weighted Dips (3 Triple Drop Sets x 10)
Pike Press (3 x Failure)
Cable Tricep Kickback( 3 x 8)
Chest Fly Machine (3 Triple Drop Sets x 10)
Week 5 Week6 Week 7 Week 8 Week 10 Week 12
Curl Up/Hammer Down (3 x 8)
Hammer Curls (3 x 8)
Reverse Grip Bent Over Rows (3 x 8)
Bicep Curls (3 Triple Drop sets)
Day 3 -Back and Biceps
Pull Ups (3 x failure)
Twenty Ones (3 sets)
One Arm Preacher Curl (3 x 8)
Chin Ups (3 x failure)
Week 1 Week 2 Week 3 Week 4 Week 9 Week 11
Week 5 Week6 Week 7 Week 8 Week 10 Week 12
No rest between exercises, 30 second rest between rounds.
No rest between exercises, 30 second rest between rounds.
Day 2 - Plyo
Jump Tuck
5 Rounds of 25 Each 6 Rounds of 25 Each 7 Rounds of 25 Each 8 Rounds of 25 Each 9 Rounds of 25 Each 10 Rounds of 25 Each
Jump Squats
Single Leg Bench Hop
Bench Jump
Day 2 - Plyo
Ankle Jumps
5 Rounds of 25 Each 6 Rounds of 25 Each 7 Rounds of 25 Each 8 Rounds of 25 Each 9 Rounds of 25 Each 10 Rounds of 25 Each
Vertical Jumps
Front Bench Jumps
Side Bench Jumps
Week 1 Week 2 Week 3 Week 4 Week 9 Week 11
Week 5 Week6 Week 7 Week 8 Week 10 Week 12
No rest between exercises, 30 second rest between rounds.
No rest between exercises, 30 second rest between rounds.
Day 4 - Sprint Work
100 Double Unders
5 Rounds 6 Rounds 7 Rounds 8 Rounds 9 Rounds 10 Rounds
Sprint 1 Lap
20 Evil Abs
Sprint 1 Lap
Day 4 - Sprint Work
100 Jump Ropes
5 Rounds 6 Rounds 7 Rounds 8 Rounds 9 Rounds 10 Rounds
Sprint 1 Lap
20 Knee Ups
Sprint 1 Lap