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. Alternate Movements Every Minute x 16 Minutes (4 Rounds):
Min 1: Hang Power Clean and Push Press/Jerk x 5-8 Reps
Min 2: Prone DB Lateral Raises x 10-15 Reps
Min 3: Narrow Push-ups on Barbell x 2-3 reps shy of failure
(elevate barbell as needed to ensure 8+ reps each set)
Min 4: Rest
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D. Alternate Movements x 3 sets each:
Incline DB Tricep Extensions x 10-15 Reps
Rest 1-2 min
Banded Face Pulls x 15-20 Reps
Rest 1-2 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. Single Leg Hip Thrust (elevated)
3 x 8-15 Reps per leg
(Use BOTH legs as a scale if needed; add DB to hips to increase difficulty)
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D. As Many Rounds as Possible in 6 Minutes (Rest 4 min) Then REPEAT 6 minutes
Note this is still for “QUALITY” and movement tempo should be controlled throughout
12 Reps Heels Elevated DB Front Squats
8 Reps Barbell Ab Rollouts x 6-12 Reps
12 Cal Row
8 Reps Hanging Oblique Knee Raise (per side; 16 reps total)
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E. Single-Leg Calf Raise (no weight, BW only)
2-3 sets of 8-15 Reps per leg with a 2-sec pause/contract at the top of each rep
(literally try to reach up as high as you can at the top of each rep)
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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. Neutral Grip DB Seal Rows
Find a tough weight for 15 Reps
Then complete 3 x 10-12 Reps at the 15-rep weight
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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. Incline DB Face Pulls
4 sets of 15-25 Reps
(start at top of rep range and try to keep same weight without dropping below 15 reps)
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E. Incline DB Curls
One tough set of 8-10 Reps
+ Rest 30 seconds
Reduce weight to about 50% of 6-8 rep set and goal for achieve 20+ Reps
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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. Hang Snatch High Pulls
Reps 15-12-10-8 (increasing weight)
***Work from approx. 40% to 75% of snatch max across the four sets
+ Superset this final set only with:
Seated DB Lateral Raises (slight fwd lean) x 12-20 Reps
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D. Incline DB Flies (Pause at stretch)
1 x 10-12 (lighter warm-up set)
2 x 10-15 (heavier work sets)
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E. Incline Tricep Extensions to nose (EZ or Barbell)
1 x 8-12 (lighter warmup)
1 x 8-12 (heavier work set)
1 x 15+ (lighter backoff set with same weight as first warmup set)
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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. Superset Movements x 3 sets each:
First round lighter warm-up, then 2 heavier rounds (for lunges mostly)
DB Walking Lunges (held by side) x 10-16 Steps (5-8 per leg)
Glute Bridges (banded if possible) x 15-25 Reps
Rest 2-3+ min
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D. Superset Ab Movements x 3 sets each:
Weighted Sit-ups (DB on/above chest) x 6-12 Reps
Rower Ab Pikes x 6-12 Reps
Rest 2-3 min
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E. Superset Calf Movements x 2 sets each:
Seated Calf Raise (DB on thighs) x 10-15 Reps
Calf Raises (deficit, BW) x 10-20 Reps
Rest 2-3 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. Landmine Meadows Row
2 x 12-18 Reps per arm
(Note that a LANDMINE can be set up by wedging a barbell in a corner)
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D. 2 Rounds:
Ring Face Pulls x 10-15 Reps
Row x 15-20 Cals
Ring Face Pulls x 50-60% of reps from first set
Rest 2-3 min
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E. As Many Reps as Possible in 2 Minutes (One Round):
Standing DB Hammer Curls x 10 Reps @ 21X1 tempo (40-45s of work)
Max Reps Burpee “Jumping” Pullups in remaining time
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F. OPTIONAL (Depending on fatigue from prior sections)
EZ or Barbell Preacher Curls
Reps 20-15-10 (increasing weight)
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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. As Many Rounds as Possible in 12 Minutes:
Row 250m/200m (Male/female)
Burpee DB Squat Clean Thrusters x Reps 3-6-9-12-15 etc… (increase 3 reps each round)
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B. One Round:
Run 800m @ 80-85% effort (focus on stride and breathing)
Walk 400m slowly
Run 800m @ 95-100% effort
Walk 400m slowly
Run 800m @ whatever effort it takes to match first 800m @ 80-85% effort
+ Walk 1 mile cooldown
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