Bobby Maximus Back To Basics [Link].

com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: Workout: Workout: Workout: Workout: Rest
10 minute Row, Bike, Ski 60 minute Row, Ski, Run 100x Turkish Get-up @ 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 90-120 minute Run, Swim,
or Run @ Easy Pace or Bike @ 75-80% MHR. 10-25lbs Dumbbell. 50 or Run @ Easy Pace or Run @ Easy Pace Bike, Hike Row @
Then: This is steady state reps each side done in Then: Then: 70-80% MHR
2x (30sec Work/30sec cardiovascular effort. It is alternating fashion. Focus “30/30 Intervals”: 2x5 Wall Squat *This would be an optimal
“Rest”) Push Press @ 2 x meant to be hard but not is on perfect form. Women Row, ski, or run as hard as 2x10 Squat day to do something
5-10lbs Dumbbells. “Rest” crushing. The goal is to get use closer to 10lbs. Men you can for 30 seconds. 2x5 Goblet Squat @ outside.
is in Overhead position. a good sweat. You could use closer to 25lbs Then rest for 30 seconds. 20/15lbs Dumbbell or
do it “Fartlek” Style. That’s 1 round. Do 6 total
Two sets, Rest 60sec Kettlebell
rounds, and then rest for 4
between each set Fartlek is Swedish for 2x20 Walking Lunge (10
minutes straight. That’s 1
Then: “speed play.” It’s an on each leg. Basically 20
block. Do 3 total blocks.
Work up to Bench Press unstructured interval run, Beginners should aim to steps forward)
1RM. Start with a light where you go from easy to row or ski 150 meters each Then:
weight and do it 10 times. moderate to hard efforts at round, while intermediates Work up To Deadlift 1RM.
Then add some weight and random. It’s also fun to do should hit 160, and Start with a light weight
do 5 reps. Add more weight with friends by playing advanced trainees should and do it 10 times. Then
and do 3. Keeping adding games like follow the log 170. For Women the add some weight and do 5
leader. There’s a huge numbers are 120m, 130m,
weight and doing single reps. Add more weight and
and 140m respectively.
reps until you can no longer mental benefit from this do 3. Keeping adding
Then:
lift. training due to its weight and doing single
10 minute Row, Bike, Ski
Then: 
 unpredictability—ditch reps until you can no
or Run @ Easy Pace
“Push-up Maximus”: your watch, your distance longer lift.
10x Push-up (5 for women) goals, and all your other Then:
+ 10 seconds Rest. Ten numbers and just go out, 5 minute Plank. Hold
Rounds have fun, and keep it free yourself in the top of push-
Then: flowing. up position for 5 total
10 minute Row, Bike, Ski minutes. Rest as needed on
or Run @ Easy Pace the way to 5 minutes.
Then:
10 minute Row, Bike, Ski
or Run @ Easy Pace

A B C D E F G
Bobby Maximus Back To Basics [Link]
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout: Workout: Workout: Workout: Workout: Workout: Rest
10 minute Row, Bike, Ski 60 minute Row, Ski, Run 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 90-120 minute Run, Swim,
or Run @ Easy Pace or Bike @ 75-80% MHR. or Run @ Easy Pace or Run @ Easy Pace or Run @ Easy Pace Bike, Hike Row @
Then: This is steady state Then: Then: Then: 70-80% MHR
2x (30sec Work/30sec cardiovascular effort. It is 6x TGU (Turkish Get-up) “Can’t vs. Won’t” Set a 2x5 Wall Squat *This would be an optimal
“Rest”) Push Press @ 2 x meant to be hard but not (3 each side) @ 25/10lbs rowing machine’s 2x10 Squat day to do something
crushing. The goal is to get Dumbbell + 60sec Push-up computer’s interval setting
5-10lbs Dumbbells. “Rest” 2x5 Goblet Squat @ outside.
to 30 seconds of work and
is in Overhead position. a good sweat. You could Position Plank 20/15lbs Dumbbell or
90 seconds of rest. Row

Two sets, Rest 60sec do it “Fartlek” Style. Five Rounds. Only Rest as Kettlebell
140 meters (110m for
between each set Fartlek is Swedish for needed. Ideally you will go women) and no more. Take 2x20 Walking Lunge (10
Then: “speed play.” It’s an right through exercise. your 90 seconds of rest. on each leg. Basically 20
Work up to Barbell unstructured interval run, Then: That’s 1 round. Next steps forward)
Overhead Press 1RM. Start where you go from easy to 20 minute Row or Run or round, row 141 meters Then:
with a light weight and do it moderate to hard efforts at Bike or SkiErg @ Easy (111m for women) and no Work up To Barbell Front
10 times. Then add some random. It’s also fun to do pace more, followed by 90 Squat 1RM. Start with a
with friends by playing seconds of rest. Continue
weight and do 5 reps. Add light weight and do it 10
to add 1 meter to each
more weight and do 3. games like follow the times. Then add some
round until you “can’t” or
Keeping adding weight and leader. There’s a huge weight and do 5 reps. Add
“won’t” go any farther
doing single reps until you mental benefit from this Then: more weight and do 3.
can no longer lift. training due to its 10 minute Row, Bike, Ski Keeping adding weight
Then: unpredictability—ditch or Run @ Easy Pace and doing single reps until
“Quick & Dirty” your watch, your distance you can no longer lift.
Row, Ski, Run: 20 Seconds goals, and all your other Note: If you don’t have a Then:
of Work, 40 Seconds of numbers and just go out, rower or SkiErg then run 500m Row or SkiErg For
Rest for 4 Rounds (i.e. 4 have fun, and keep it free for 30sec hard and 90sec Time. If you don’t have
total minutes) flowing. walk for 15-20 rounds the proper equipment run
Rest 2 Minutes
 for 400m as fast as you
Row, Ski, Run: 20 Seconds can.
of Work, 40 Then:
Seconds of Rest for 4 10 minute Row, Bike, Ski
Rounds or Run @ Easy Pace
Then:
10 minute Row, Bike, Ski
or Run @ Easy Pace

A B C D E F G
Bobby Maximus Back To Basics [Link]
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
Workout: Workout: Workout: Workout: Workout: Workout: Rest
10 minute Row, Bike, Ski 60 minute Row, Ski, Run 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 90-120 minute Run, Swim,
or Run @ Easy Pace or Bike @ 75-80% MHR. or Run @ Easy Pace or Run @ Easy Pace or Run @ Easy Pace Bike, Hike Row @
Then: This is steady state Then: Then: Then: 70-80% MHR
2x (30sec Work/30sec cardiovascular effort. It is “Gut Punch” 30 minute Row or SkiErg 2x5 Wall Squat *This would be an optimal
“Rest”) Push Press @ 2 x meant to be hard but not Grab two 16-kilogram For Max Meters 2x10 Squat day to do something
5-10lbs Dumbbells. “Rest” crushing. The goal is to get kettlebells or 35-pound Then: 
 2x5 Goblet Squat @ outside.
is in Overhead position. a good sweat. You could dumbbells (use 12kg or 10 minute Row, Bike, Ski 20/15lbs Dumbbell or
Two sets, Rest 60sec do it “Fartlek” Style. 24lbs dumbbells if you are or Run @ Easy Pace Kettlebell
between each set Fartlek is Swedish for a women), and do 50 reps 2x20 Walking Lunge (10
Then: “speed play.” It’s an of the step-up (25 on each Note: You could also do a on each leg. Basically 20
“Welcome Party” unstructured interval run, leg). Then do 50 reps of run for 30 minutes if you steps forward)
Bench Press + 
 where you go from easy to feet-to-hands. (If that don’t have proper Then:
Burpee/Pull-up moderate to hard efforts at exercise is too advanced, equipment. Work up To Barbell Back
20-10 reps of each. random. It’s also fun to do do knees-to-elbows Squat 1RM.
Complete 20x Bench Press with friends by playing instead.) Repeat, this time Start with a light weight
and then 20x Burpee/Pull- games like follow the doing 40 reps of each. and do it 10 times. Then
up. Then do 10 reps of each leader. There’s a huge Now repeat three more add some weight and do 5
and your are done. mental benefit from this times, doing 30, 20, and 10 reps. Add more weight and
Men use 135lbs for Bench training due to its reps, respectively. do 3. Keeping adding
Press, Women use 75lbs unpredictability—ditch So essentially: Dumbbell weight and doing single
Note: Women do Burpees your watch, your distance Step-up + Feet-To-Hands reps until you can no
instead of Burpee/Pull-up. goals, and all your other 50-40-30-20-10 reps of longer lift.
Then: numbers and just go out, each 
 Then:
50x Curl-up have fun, and keep it free Then: 1000m Row or SkiErg For
Rest as needed on the way flowing. 10 minute Row, Bike, Ski Time. You could also run a
to 50 perfect reps or Run @ Easy Pace mile for time. Your choice.
Then: Then:
10 minute Row, Bike, Ski 10 minute Row, Bike, Ski
or Run @ Easy Pace or Run @ Easy Pace

A B C D E F G
Bobby Maximus Back To Basics [Link]
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout: Workout: Workout: Workout: Workout: Workout: Rest
10 minute Row, Bike, Ski 60 minute Row, Ski, Run 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 10 minute Row, Bike, Ski 90-120 minute Run, Swim,
or Run @ Easy Pace or Bike @ 75-80% MHR. or Run @ Easy Pace or Run @ Easy Pace or Run @ Easy Pace Bike, Hike Row @
Then: This is steady state Then: Then: Then: 70-80% MHR
2x (30sec Work/30sec cardiovascular effort. It is Work up to Turkish Get-up 60 minute Row or SkiErg 2x5 Wall Squat *This would be an optimal
“Rest”) Push Press @ 2 x meant to be hard but not 1RM. Start with a light For Max Meters 2x10 Squat day to do something
5-10lbs Dumbbells. “Rest” crushing. The goal is to get weight and do it 10 times Then: 
 2x5 Goblet Squat @ outside.
is in Overhead position. a good sweat. You could (5 each side). Then add 10 minute Row, Bike, Ski 20/15lbs Dumbbell or
Two sets, Rest 60sec do it “Fartlek” Style. some weight and do 6 reps or Run @ Easy Pace Kettlebell
between each set Fartlek is Swedish for (3 each side). Add more 2x20 Walking Lunge (10
Then: “speed play.” It’s an weight and do 4 (2 each Note: You could also do a on each leg. Basically 20
“Holy Trinity” unstructured interval run, side). Keeping adding run for 30 minutes if you steps forward)
30 minutes of: 
 where you go from easy to weight and doing single don’t have proper Then:
Max Pull-ups moderate to hard efforts at reps on each until you can equipment. Work up To Barbell
Max Push-ups random. It’s also fun to do no longer lift. Overhead Squat 1RM.
Max Dips with friends by playing Note: Be careful with this Start with a light weight
As many reps of each in 30 games like follow the and emphasize caution. and do it 10 times. Then
minutes. leader. There’s a huge Also have a spot. You only add some weight and do 5
Note On Substitutions: 
 mental benefit from this have one set of shoulders reps. Add more weight and
You can use substitutes if training due to its so take care of them do 3. Keeping adding
needed. Plank Pull (i.e. unpredictability—ditch Then: weight and doing single
Horizontal Row in place of your watch, your distance 5000m Row or SkiErg For reps until you can no
pull-ups. If you cannot do goals, and all your other Time. If you don’t have a longer lift.
dips you can do Tricep Dips numbers and just go out, rower or a Skierg do a 5km Then:
using a Bench or a Box or have fun, and keep it free run for time. 2000m Row or SkiErg for
just max out on the pulling flowing. Then: time. You could also run
and push-ups 
 10 minute Row, Bike, Ski 1.5 miles for time.
Then: or Run @ Easy Pace 10 minute Row, Bike, Ski
10 minute Row, Bike, Ski or Run @ Easy Pace
or Run @ Easy Pace

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