Sunday Monday Tuesday Wednesday Thursday Friday SaturdayWeek 1 Rest MAX Rest Rest Rest MAX RestWeek 2 Rest Upper

BodyCircuit / Cardio

Rest Circuit / Cardio

Lower Body

Rest

Week 3 Rest Lower Body

Circuit / Cardio

Rest Circuit / Cardio

Upper Body

Rest

Week 4 Rest Upper Body

Circuit / Cardio

Rest Circuit / Cardio

Lower Body

Rest

Week 5 Rest Lower Body

Circuit / Cardio

Rest Circuit / Cardio

Upper Body

Rest

Upper Body Exercises

Bench Press (Barbell and Dumbbell)

Incline Press (Barbell and Dumbbell)

Close Grip Bench

Dips

Flys

Lat Pulldowns

Pull Ups

Rows

Military Press

Push Press

Shoulder Raises

Tricep

Bicep

Cardio

Herd Heavens

LSD Run

Suicides

Lower Body Exercises

Squat (Front, Back, Sumo, Box)

Leg Press

Deadlift

Wall Sit

Clean (Power and Hang)

Calf Raises

Lunges

Circuit

Med Ball Slams

Box Jumps

Floor Sweeps

Explosion Push-Ups

Tire Flips

Switch Feet

Squat Jumps

Week 1April 27 – May 1

MondayStretch and Warm Up

Bench Press Max ________

Back Squat Max ________

Tuesday Rest

WednesdayRest

ThursdayRest

FridayStretch and Warm Up

Cleans Max ________

Incline Bench Max ________

Week 2May 4 – May 8

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Rest Bench Press4 x 10 @ 60%

Rest Power Cleans4 x 8

Rest

Incline Dumbbell4 x 10

Back Squats4 x 10 @60%

Lat Pulldowns4 x 10

Box Jumps4 x 10

Military Press4 x 10

Partner Glut4 x 6

Hammer Curls4 x 10

E-Z Bar Curl4 x 10

2 Hand Tricep4 x 10

Skull Crushers4 x 10

Battle Ropes Prowler Pushes