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. EMOM x 24 Min (4 Rounds):
Feel free to use a DB and/or KB interchangeably for all movements throughout EMOM
Min 1: One Arm DB Hang Clean and Push Press/Jerk x 6-10 Reps (weak arm)
Min 2: Leaning KB Lateral Raises x 10-15 Reps (weak arm)
Min 3: One Arm DB Hang Clean and Push Press/Jerk x 6-10 Reps (strong arm)
Min 4: Leaning KB Lateral Raises x 10-15 Reps (strong arm)
Min 5: Incline DB Tricep Extensions x 10-15 Reps
Min 6: Rest
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D. Superset x 2 sets each:
Push-ups on DB Handles x 8-15 Reps
(feet-elevated as shown for ADV, and hands-elevated to scale as needed)
Banded Face Pulls x 15-20 Reps
Rest 2-3 min
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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. DB Hack Squats (with foam roller)
Complete 2-3 progressive sets where you get comfortable with the movement and find the optimal foot positioning (too close to wall = easier, and too far away = harder)
Then complete 2 WORK SETS:
1 x 6-10 (challenging)
1 x 12-18 (lighter, metabolite accumulation)
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D. As Many Reps as Possible in 8 Minutes:
Rest minimally as needed b/w movements to achieve quality/unbroken sets!
10 Reps Hamstring Curls on Rower
10 Reps Rower Ab Pikes
15 Reps Glute Bridges
15/10 Cal Row (male/female)
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E. Alternate Movements x 2 Rounds:
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min after both legs
Barbell Ab Rollouts x 6-12 Reps
Superset Weighted Sit-ups (DB on/above chest) x 6-12 Reps
(avoid weight on sit-ups if needed to ensure QUALITY reps!)
Rest 2 minutes between rounds
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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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B. Barbell Seal Row Sweeps
*Much lighter than standard seal row
3 x 15-20 Reps
+ Superset the FINAL SET ONLY with:
Neutral Grip DB Seal Rows x 8-12 Reps
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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. Pause Ring Rows
(only elevate feet to add difficulty; and raise rings to make easier)
One TOP SET in the 10-20 Rep Range
Then 1 set of 70-80% of reps from first set
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E. Incline DB Curls
One tough set of 10-12 Reps
Immediately after top set:
5 sets of 3-5 Reps with 10-15s rest between each
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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:
For Upright Rows:
First set for 8-12 Reps (light, warm-up)
Second set for 8-12 Reps (challenging)
Third set for 15-20 Reps (lighter)
Strict Barbell Upright Rows
Rest 1-2 min
Tiger Bend Push-ups x 2-3 reps shy of technical failure
(scale as regular Pushups; elevate hands as needed for quality in 6-15 rep range)
Rest 1-2 min
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D. 2 Rounds Push-up Sequence
Complete one easy “feel it out” set for each variation.
Then complete one “tough” set for each Push-up variation
Goal for the 8-20 Rep range; elevate hands to make easier.
Slow tempo and add pauses to add difficulty
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E. 2 Rounds:
Lying DB Tricep Extensions x 10-15 Reps
Seated DB Lateral Raises (slight fwd lean) x 15-20 Reps
DB Squeeze Press x 2-3 reps shy of failure with same weight as Tricep Extensions
Rest 2-3 min
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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. Heels Elevated DB Front Squats
2 x 10-15 Reps
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D. 2 Rounds:
DB Walking Lunges (held by side) x 10-16 Steps heavy/challenging (5-8/leg)
Rest 10-15 seconds
Farmers Carry x Get as Far as Possible in 30 seconds (with same weight as Lunges)
Rest 2-3+ min as needed between rounds
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E. Alternate Movements x 2 Rounds:
Seated Calf Raise (DB on thighs) x 10-15 Reps
Rest 1 min
Lying Leg Raise (oblique) x 8-16 Reps (4-8/side)
Rest 1 min
Calf Raises (deficit, BW) x 12-20 Reps
Rest 1 min
Hanging Oblique Knee Raise x 8-16 Reps (4-8/side)
Rest 1 min
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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. Renegade Rows
Build to a tough set of 6-8 Reps per arm
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D. As Many Reps as Possible in 3 Minutes:
30/20 Cal Row (male/female)
Max Reps Burpee “Jumping” Pullups in remaining time
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E. Standing DB Hammer Curls
Reps 10-20-30 (decreasing weight)
*Big weight drops, more MMC focus with each set
(example: 50 lbs, 35 lbs, 20 lbs)
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F. EZ or Barbell Preacher Curls
Reps 12-10-8 (use approx. 15-Rep weight for all sets)
Rest 1-2 min between each as needed
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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. Reps 30-20-10-20-30 For Time (20 min cap):
Shuttle Runs (30 feet each way) “there and back” = 2 reps
Burpees
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B. Rowing (or Bike) Intervals (28 min total time, including rest):
Increase intensity/output as work time decreases
3 min (rest 2 min) x 1 set
2 min (rest 2 min) x 2 sets
1 min (rest 2 min) x 3 sets
30 seconds (rest 1 min) x 4 sets
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