Day 1 – Upper Body Push

Part A and B Repeat week to week. Track these metrics.



A. Flat DB Bench Press

1 x 5-8 Reps

1 x 8-12 Reps

1 x 12-18 Reps



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B. Alternate Movements x 3 sets each:

For Both Exercises, the 3 sets each decrease in weight:

1 x 5-8 Reps

1 x 8-12 Reps

1 x 12-18 Reps



Alternating DB Upright Rows

(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)

Rest 1-2 min

Close-Grip Incline Barbell Press

Rest 1-2 min



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C. Barbell Push Press

One top set of 6-8 Reps

Then 2 sets of 10-15 Reps (lighter)

+ Superset the FINAL TWO SETS ONLY with:

Prone Berto Raises x 10-15 Reps

Rest 2-3 min between sets



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D. Alternate Movements Each Minute x 12 Minutes (4 rounds):



Banded Pushdowns x 12-20 Reps

Skull Crusher Push-ups x 5-10 Reps

Banded Face Pulls x 12-20 Reps



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Day 2 – Lower Body + Core

Part A and B Repeat week to week. Track these metrics.



A. Stiff-Legged Deadlifts (@31X1)

31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)

(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)



1 x 4-7 Reps

1 x 7-10 Reps

1 x 10-15 Reps



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B. Back Rack Split Squats (no elevation)

1 x 5-8 Reps (per leg)

1 x 8-12 Reps (per leg)

1 x 12-18 Reps (per leg)



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C. 4 Rounds:

Squat clean weights decrease from about 75-80% first set to 50-60% on final set



Squat Cleans x Reps 2-4-6-8 (decreasing weight)

Rest 20-30 seconds (to get set up for Hip Thrust)

Barbell Hip Thrusts x Max QUALITY Reps in 30 seconds (same weight as cleans each set)

Rest 3+ min between rounds



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D. Climb as High as Possible in 6 Minutes:

Select Goblet Squat weght where you can confidently make the 15 rep set unbroken



Heels Elevated Goblet Squat x Reps 5-10-15-20 etc…

Complete 15 Reps GHD/Decline Sit-ups after each set of Goblet Squats



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Day 3 – Upper Body Pull

Part A and C Repeat week to week. Track these metrics.

Part B will change week to week but remain a “back focus” section



A. Strict Pull-ups (@21X0)

21X0 = 1-sec pause at bottom (full hang position)

***Choose neutral, pronated, supinated, or rings, and stay consistent week to week



1 x 3-6 Reps

1 x 6-10 Reps

1 x 10-15 Reps



Scaling if needed to ensure QUALITY sets in desired rep range

***You may be able to perform harder variation for lower reps and then scale for backoff sets



Band-Assisted Pull-ups

Rack Pull-ups (foot assisted)



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B1. Neutral Grip DB Seal Rows

Build QUICKLY to a challenging set of 8-12 Reps

Rest a few minutes…. Then:



B2. Superset x 2 sets each:

Straight-Arm Banded Pulldown x 12-20 Reps

Neutral Grip DB Seal Rows x challenging # of reps with 60% of top set

Rest 2-3 min



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C. Standing EZ OR Barbell Curls

1 x 5-8 Reps

1 x 8-12 Reps

1 x 12-18 Reps



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D. Alternate Movements Every Minute x 15 Minutes (5 Rounds):

Keep weight light for Rear Delts

Approx. 15 rep weight for Incline Curls as fatigue accumulate quickly



Incline DB Curls x 8-12 Reps

Incline Prone Rear Delt Flies x 12-20 Reps

Row x 8-15 Calories (approx. 25s of moderate/hard work)



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Day 4 – Upper Body Push

Part A and B Repeat week to week. Track these metrics.



A. Seated DB Overhead Press (@21X0)

21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)



1 x 5-8 Reps

1 x 8-12 Reps

1 x 12-18 Reps



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B. Weighted Push-ups (details and scaling below)

Reps also at 21X0 tempo (pause at “chest to bar” briefly)



1 x 5-8 Reps

1 x 8-12 Reps

1 x 12-18 Reps



***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.



***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.



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C. Alternate Movements x 3 sets each:



One-Arm DB Bench Press (alternating) x 12-20 Reps (6-10/arm)

Rest 2 min

Hang Barbell Muscle Snatch x 10-15 Reps

Rest 2 min



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D. Chest Contract/Stretch Superset x 2 Rounds:



Banded Crossovers x 12-18 Reps

DB Fly/Press Hybrid x 8-12 Reps

Rest 2-3 min



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E. Strict Lying DB Tricep Extensions (stop bottom)

Build to a top set of 6-8 Reps

Then complete 2 x 15-20 Reps

(much lighter, MMC driving with triceps from the bottom; avoiding use of lats and shoulders)



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Day 5 – Lower Body + Core

Part A and B Repeat week to week. Track these metrics.



A. Back Squat

(choose LOW BAR or HIGH BAR and stay consistent week to week)



1 x 4-7 Reps

1 x 7-10 Reps

1 x 10-15 Reps



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B. Single-Leg DB RDL (one in each hand)

*If really struggling with balance, perform as B-Stance RDL



3 sets of 4-8 Reps per leg

***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week

***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.

***Example Progression set to set to optimize “top set” performance:

BW x 8 per leg

40# x 6-8 per leg

70# x 4-5 per leg

100# x Working set



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C. Quad/Ham/Abs/Calves Giant Set x 4 Rounds:

Goal to use same weight/resistance for each set



DB Hack Squats (with foam roller) OR Front Squats x 8-15 Reps

Superset Banded Leg Curls x 12-20 Reps

Rest 1 min

V-ups OR Clamshell Crunches x 8-15 Reps

Superset with Heavy Russian Twists x 8-16 Reps (4-8/side)

Rest 1 min

Standing Barbell Calf Raise x 10-20 Reps

Rest 2-3+ min between rounds for full recovery



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Day 6 – Upper Body Pull

Part A and B Repeat week to week. Track these metrics.



A. Bentover DB Row (one DB per hand)

1 x 6-10 Reps

1 x 10-15 Reps

1 x 15-20 Reps



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B. DB PJR Pullovers

1 x 6-10 Reps

1 x 10-15 Reps

1 x 15-20 Reps



+ Rest 2 min after final Pullover set

Then 1 set of “Strict Pull-ups” (grip of choice)

Goal is to do a set of 8+ Reps with just Bodyweight (no added load)

Use scaling options from Day 3 if needed to ensure 8+ Reps

Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!



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C. Alternate Movements x 3 sets each:

Note that the PULL-UP is meant to prioritize lats and minimize scap retraction

The Face Pull is meant to target the rhomboids/traps/rear delts and involves retraction



Rack Pull-ups OR Band-Assisted Pull-ups x Reps 20-16-12 (increasing difficulty)

Rest 1 min

Prone Barbell/EZ Bar Face Pulls x 15-20 Reps

Rest 2-3 min



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D. DB Preacher “Hammer” Curls

Reps 20-15-10 (increasing weight)

Then 3 sets of 8-10 Reps with the 10-rep weight

Rest 1-2 min between all sets



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Day 7 – OPTIONAL Conditioning

This session can be added at any point throughout the 10-day microcycle

Optimally, it would be done on a day where you aren’t doing anything else



A. 10 Rounds (20 min time cap):



6 DB Snatch (alternate arms, smooth and quality reps, moderate weight)

6 Burpee Box Jumps



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B. 3 Rounds @ sustainable pace

Each round should be the same total time as the other rounds



25 Cal Bike (or approx. 2 min of moderate effort on exercise bike of choice)

Row 500m

Jog 400m