M O N D A Y T U E S D A Y W E D N E S D A Y T H U R S D A Y F R I D A Y S A T U R D A Y S U N D A Y

D A Y 1 D A Y 2 D A Y 3 D A Y 4 D A Y 5 D A Y 6 D A Y 7

Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up
Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press
Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push
Up Up Up Up Up Up Up

D A Y 8 D A Y 9 D A Y 1 0 D A Y 1 1 D A Y 1 2 D A Y 1 3 D A Y 1 4

Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up
Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press
Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push
Up Up Up Up Up Up Up

D A Y 1 5 D A Y 1 6 D A Y 1 7 D A Y 1 8 D A Y 1 9 D A Y 2 0 D A Y 2 1

Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up
Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press
Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push
Up Up Up Up Up Up Up

D A Y 2 2 D A Y 2 3 D A Y 2 4 D A Y 2 5 D A Y 2 6 D A Y 2 7 D A Y 2 8

Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up
Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press
Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push
Up Up Up Up Up Up Up

D A Y 2 9 D A Y 3 0 D A Y 3 1 D A Y 3 2 D A Y 3 3 D A Y 3 4 D A Y 3 5

Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up
Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press
Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push
Up Up Up Up Up Up Up

D A Y 3 6 D A Y 3 7 D A Y 3 8 D A Y 3 9 D A Y 4 0 D A Y 4 1 D A Y 4 2

Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up Pull-Up
Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press Overhead Press
Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push Renegade Row w/ Push
Up Up Up Up Up Up Up
 M O N D A Y T U E S D A Y W E D N E S D A Y T H U R S D A Y F R I D A Y S A T U R D A Y S U N D A Y
D A Y 1 D A Y 2 D A Y 3 D A Y 4 D A Y 5 D A Y 6 D A Y 7

1. Warm Up Choice Banded Side Walks 2x 20 1. Warm Up Choice Single Arm Farmer Walk 1. Warm Up Choice EZ Bar Curl 90/90
2. TRX Row steps each way 2. One Arm Dumbbell Row 3 x Down and Back on 2. Goblet Squat (40lbs) Banded Lateral Raise
3. Flat Dumbbell Bench (20lbs) turf each arm (40lbs) 3. Bench Press (50lbs)
(20lbs) Glute Bridge 2x20 3. Seated Dumbbell (10lbs) Countdown
4. Barbell Squat (65lbs) Shoulder Press
Physio-Ball Crunch 2x8 4. Barbell RDL (65lbs) 10/9/8/7/6/5/4/3/2/1

D A Y 8 D A Y 9 D A Y 1 0 D A Y 1 1 D A Y 1 2 D A Y 1 3 D A Y 1 4

1. Warm Up Choice Banded Side Walks 2x 20 1. Warm Up Choice Single Arm Farmer Walk Warm Up Choice Bodyweight Squat 90/90
2. TRX Row steps each way 2. One Arm Dumbbell Row 3 x Down and Back on Goblet Squat (40lbs) Squat Jump
3. Flat Dumbbell Bench (20lbs) turf each arm (40lbs) Bench Press (50lbs)
(20lbs) Glute Bridge 2x20 3. Seated Dumbbell (10lbs) Countdown
4. Barbell Squat (65lbs) Shoulder Press
Physio-Ball Crunch 2x8 4. Barbell RDL (65lbs) 10/9/8/7/6/5/4/3/2/1

D A Y 1 5 D A Y 1 6 D A Y 1 7 D A Y 1 8 D A Y 1 9 D A Y 2 0 D A Y 2 1

1. Warm Up Choice Banded Side Walks 2x 20 1. Warm Up Choice Single Arm Farmer Walk 1. Warm Up Choice 1 Mile on Assault Mike 90/90
2. TRX Row steps each way 2. One Arm Dumbbell Row 3 x Down and Back on 2. Goblet Squat (40lbs)
3. Flat Dumbbell Bench (20lbs) turf each arm (40lbs) 3. Bench Press (50lbs)
(20lbs) Glute Bridge 2x20 3. Seated Dumbbell (10lbs)
4. Barbell Squat (65lbs) Shoulder Press
Physio-Ball Crunch 2x8 4. Barbell RDL (65lbs)

D A Y 2 2 D A Y 2 3 D A Y 2 4 D A Y 2 5 D A Y 2 6 D A Y 2 7 D A Y 2 8

1. Warm Up Choice Banded Side Walks 2x 20 1. Warm Up Choice Single Arm Farmer Walk 1. Warm Up Choice EZ Bar Curl 90/90
2. TRX Row steps each way 2. One Arm Dumbbell Row 3 x Down and Back on 2. Goblet Squat (40lbs) Banded Lateral Raise
3. Flat Dumbbell Bench (20lbs) turf each arm (40lbs) 3. Bench Press (50lbs)
(20lbs) Glute Bridge 2x20 3. Seated Dumbbell (10lbs) Countdown
4. Barbell Squat (65lbs) Shoulder Press
Physio-Ball Crunch 2x8 4. Barbell RDL (65lbs) 10/9/8/7/6/5/4/3/2/1

N O T E S / D e t a i l s
W a r m U p A W a r m U p B W a r m U p C S E T S / R E P S

PRONE COBRA CAT/COW Banded 2 Rounds of 5 reps

COMBAT Single Leg Calf Shoulder for the Warm Up
with no rest.
STRETCH Raise Dislocates
WIND-MILL Froggers 90/90 For the workout
BODY-WEIGHT BODY-WEIGHT Low Back portion, everything
SQUAT JUMP BROAD JUMP Smashes is 3x5-8 reps with
Medicine Ball 2-3 minutes of rest
Slam unless noted.