Built by Effort. Driven by Purpose.
Warm up
Assault bike – 10 min
Incline treadmill walk – 30 min @3.0mph
Bench press
8×12@135lbs
Incline bench press
6×12@95lbs
Cable crossovers
2×15@30lbs
2×15@35
2×15@40
Cable V bar tricep push downs
6×20@60lbs
Single arm cable tricep pull down
6×12@20lbs
Dips
6×8
Core Training
2 rounds of :
50 stick twist
50 stick side bends
50 reverse crunches
50 ankle taps
50 flutter kicks
Chest + Calisthenics
Warm up
Assault bike – 10 min
Cardio
Incline treadmill walk – 35 min @3.5mph
5×100 jump rope skips
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
10 ab wheel
50 reverse crunches
50 ankle taps
50 flutter kicks
Bench press
6×12@135lbs
Incline DB bench press
6×12@50lbs
Cable low to high raises
6×12@20lbs
Calisthenics
3 rounds of:
25 push-ups
25 air squats
25 Russian KB swings
12 dips
10 pull-ups
Leg Day
Warm up
Assault bike – 10 min
5 round of:
100 jump rope skips
12 Russian KB swings @53lbs
10 air squats
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
10 ab wheel
50 reverse crunches
50 ankle taps
50 flutter kicks
Leg ext
15@55lbs
6×12@85
DB goblet squats
6×12@50lbs
Leg press
8×12@2 plates each side
Leg curls
6×12@75lbs
Ez bar curls
6×12@40lbs
Single arm cable tricep pull downs
6×12@30lbs
Cardio – Zone 2
Incline treadmill walk – 35 min @ 3.5 mph
Back Day
Cardio
Incline Treadmill walk – 30 min @ 3.0mph
5 rounds of:
100 jump rope skips
10 pull-ups
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
12 hanging leg raises
50 reverse crunches
50 ankle taps
50 flutter kicks
Deadlifts
6×12@135lbs
DB lat raises
6×12@20lbs
Barbell rows – overhand grip
4×12@115lbs
Barbell rows – underhand grip
4×12@115lbs
Seated cable low row
6×12@100lbs
Cable rope pullover
6×12@70lbs
Lat pull downs
6×12@100lbs
Seated DB Bent Over Rear Delt Raises
6×12@20lbs
Chest and Triceps
Warm up
Assault bike – 10 min
5 rounds of:
100 jump rope skips
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
50 reverse crunches
50 ankle taps
50 flutter kicks
Bench press
6×12@135lbs
Incline bench press
6×12@95lbs
Cable low to high raises
6×12@20lbs
Dips
6×10
Cable bar tricep push downs
6×25@70lbs
Cable rope tricep ext
6×12@50lbs
Post workout cool down
– Treadmill walk – 10 min @ 3.5 mph
Leg Day
Warm up
Backwards treadmill walk – 10 min
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
50 reverse crunches
50 ankle taps
50 flutter kicks
25 Medball Russian twist
5 rounds of:
100 jump rope skips
10 Russian KB swings @53lbs
10 air squats
Back squats
2×10@135lbs
8@155
3×6@185
Deadlifts
4×8@185
Walking Lunges
3×20
DB RDL’s
3×12@40lbs
Leg ext
6×12@70lbs
KB side bends
4×10@45lbs
KB deadlift
4×10@45lbs
Pull Day
Warm up
Assault bike – 10 min
5 rounds of:
100 jump rope skips
10 pull-ups
Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
25 reverse crunches
50 ankle taps
50 flutter kicks
25 hip bridges
10 leg raises
Deadlifts
10@135lbs
5@185
5@225
4×6@275
Resistance Band Face pulls
8×15
Barbell rows – underhand grip hand grip
3×15@135lbs
Ez bar upright rows
3×12@70lbs
Lat pull downs
20@85lbs
15@100
12@120
12@140
12@160
Ez bar curls
12@50lbs
12@60
12@70
Cable rope pullovers
12@70lbs
12@85
12@100
Seated DB Bent Over Rear Delt Raises
3×12@30lbs
DB hammer curls
3×12@30lbs
Finisher – Farmer Carries
3x50ft @53lbs kettlebells
Push Day
Warm up
Assault bike – 10 min
Treadmill walk – 35 min
5 rounds of:
100 jump rope skips
15 push-ups
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
25 reverse crunches
50 ankle taps
50 flutter kicks
25 hip bridges
Bench press
12@135lbs
8@185
4×6@225
Barbell shoulder press
4×8@95lbs
Incline DB bench press
12@70lbs
10@80
8@90
DB lat raises
15@20lbs
12@25
12@30
12@35
Cable V bar tricep ext
15@85lbs
15@100
15@115
Dips
3×10@bodyweight
Finisher
Push-Up Ladder (Start at 10 reps, drop by 1 each set, no rest)
Leg Day
Warm up
Assault bike – 5 min
Backwards treadmill walk – 10 min
5 rounds of:
100 jump rope skips
15 Russian KB swings @53lbs
15 air squats
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
25 reverse crunches
10 leg raises
25 ankle taps
25 flutter kicks
25 Medball Russian twist
10 ab wheel
Back squats
5@155lbs
5@185
5@205
5@225
5@245
Ez bar curls
5×12@50lbs
Deadlifts
5×10@155lbs
DB hammer curls
5×10@30lbs
Leg ext
20@40lbs
15@55
12@70
12@85
12@100
Leg curls
10@70lbs
10@80
10@90
10@100
Machine seated leg press
15@100lbs
15@115
15@130
15@145
“If you change the way you look at things, the things you look at change.” —Wayne Dyer
Back Day
Warm up
Backwards treadmill walk – 10 min
5 rounds of:
100 jump rope skips
15 push-ups
10 pull ups
Core Training (focus on contraction)
2 rounds of :
50 stick twist
50 stick side bends
25 reverse crunches
10 leg raises
50 ankle taps
50 flutter kicks
10 ab wheel
Barbell rows – Underhand Grip
12@135lbs
12@155
12@175
12@195
Deadlift
6@195lbs
6@225
6@245
6@275
DB lat raises
4×12@25lbs
Cable bar pullover
12@85lbs
12@100
10@115
8@130
Single Arm DB row
12@60lbs
10@70
8@80
8@90
Seated DB Bent Over Rear Delt Raises
4×12@30lbs
Lat pull downs
12@85lbs
12@100
12@120
12@140
Put Forth Effort 