Bobby Maximus

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
“Holy Trinity”:
Warm-up: Warm-up: Warm-up Warm-up: Warm-up: 100x Pull-up +
3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat Work Up To Heavy Bench Warm-up: 100x Dip +
Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Press 3x5 Wall Squat 100x Push-up
2x (30sec Overhead Press/ Reverse Lunge) 10-1 Barbell Overhead Press Reverse Lunge) 5x3 @ 30% 1RM 3x (20x Air Squat + 20x
30sec Overhead Hold) @ 2 x 5x20 Slant Board Squat (Strict Press) Ladder @ Then: Reverse Lunge)
5x3 @ 65% 1RM
5lbs Dumbbells. Three Sets, Then: 45lbs Barbell Workout: Then:
Then:
Rest 60sec between each set. Work Up To Heavy Deadlift Then: 10x10 Back Squat @ 40% Workout:
Workout:
Then: Then: Work Up To Heavy 1RM 100x Deadlift
8x1 Bench Press @ 80%
Work Up To Heavy Bench Workout: Overhead Press Rest 60sec between each set. Approximately starts with
Press 5x3 Deadlift @ 80% 1RM Then: Then: 1RM 30% and ends around 70-80%
Then: Rest 3 minutes between each Workout: 10x10 Single Leg Deadlift Rest 2 minutes between each of 1RM.
Workout: set. 5x3 Overhead Press (Strict (Each side) set.
5x3 Bench Press (Close Grip) Then: Press) @ 80% 1RM Then:
@ 80% 1RM 10x10 Back Squat Rest 3 minutes between each 10x10 Incline Bench Press
Rest 3 minutes between each (Moderate to Heavy) set. (Moderate to Heavy weight)
set Rest 90sec to 2min between Then: Rest 90sec to 2 min between (PM):
Then: each set. 10x10 Decline Push-up each set.
100x Dip Then: (With Weight) (PM): Then: Workout:
100x Decline Push-up 10x10 Bulgarian Split Squat Rest 90sec between each set. 50x Strict Push-up 10-1 Strength Ladder of
(On each leg) Warm-up: Barbell Reverse Lunge
50x Strict Dip
Warm-up with RDLs Started at 45 lbs and add
Then: weight on each ladder. add
(PM): (PM): Workout: weight, 1 rep, add weight,
10x10 RDLs (Moderate to until you max out)
Warm-up: (PM) Warm-up Heavy weight) Then:
5-10 minutes Cardiovascular “Death By Pull-ups” Rest 90sec between each set. (PM):
Warm-up: 6x1 Barbell Reverse Lunge @
@ Easy Pace Start Clock and in first
3x10 Straight Leg Deadlift minute do 1x Pull-up. In 90% 1RM
Then: Warm-up: Rest 4-5 minutes between
Workout: Then: the second minute do 2x
Workout: Death By Pull-ups for 10 each set.
30sec Cardio @ Hard Pace + Pull-up. In the third minute
10x10 Straight Leg Deadlift do 3x Pull-up Continue minutes. (i.e 55 Total Reps) Then:
90sec Rest 5x1 Super Strict and slow
Rest 90sec to 2 min this pattern for 10 minutes. Then:
Ten Rounds. Nordic Curl
Workout:
During rest player must do 5x between each set. Then:
Workout: 3x10 Barbell Bent Row
Pull-ups
10x10 Barbell Bent Row (Moderate weight)
(Moderate to Heavy Weight) Rest 90sec between each set.
Rest 90sec to 2 min between
each set.
Bobby Maximus
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM) (AM): (AM): (AM): (AM): Workout:
“50 Quality Reps”:
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Workout: 50x Pull-up +
3x10 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x (20x Air + 20x Reverse 50x Push-up +
Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: Lunge) 50x Dip
2x (30sec Overhead Press/ Reverse Lunge) 10-1 Barbell Overhead Press Reverse Lunge) 2x (30sec Overhead Press/ Then:
Workout:
30sec Overhead Hold) @ 3x20 Slant Board Squat (Strict Press) Ladder @ 45 lbs 5x20 Slant Board Squat 30sec Overhead Hold) @ 100x RDL (Light Weight)
2 x 5lbs. Dumbbells. Then: Barbell 5x20 Sissy Squat 2 x 5lbs. Dumbbells.
Three Sets, Rest 60sec Work Up To Heavy Deadlift Then: Then: Three Sets, Rest 60sec
between each. Then: Work Up To Heavy Overhead Workout: between each.
Then: Workout: Press 10-1 Reverse Lunge Ladder Then:
50x Pull-up 5x3 Deadlift @ 80% 1RM Then: @ 60% 1RM Work Up To Heavy Bench
Then: Rest 3 minutes between each Workout: Then: Press (PM):
Work Up To Heavy Bench set. 5x3 Overhead Press (Strict 10x10 Bulgarian Split Then:
Press Then: Press) @ 80% 1RM Squat (On each leg) Workout:
Then: 5x10 RDL Rest 3 minutes between each 10x10 Bench Press Workout:
Workout: Rest 60-90 sec between each set. 10x10 Bicep Curl 10-1 Strength Ladder of
5x3 Bench Press (Close set. Then: Rest 90sec to 2 min Barbell Reverse Lunge
Grip) @ 80% 1RM Then: 10-1 Decline Push-up Ladder betweeen each set. Started at 45 lbs and add
Rest 3 minutes between each 50x Pull-ups (With weight) weight on each ladder.
(PM): Then:
set.
Then: 6x1 Reverse Lunge @ 90%
Warm-up: 1RM
10-1 Decline Push-up Warm-up with RDLs
Ladder (with weight) Rest 4-5 minutes between
Workout 2 (PM): Then: each set.
Workout 2 (PM): 100x Strict Pull-up Workout: (PM):
Then:
10-1 Strength Ladder of 10x10 RDL (Moderate to Warm-up: 5x1 Super Slow, Strict
Barbell Reverse Lunge Heavy Weight) “Death By Pull-ups”
Nordic Curl
Started at 45 lbs and add Rest 90sec to 2min between Start Clock and in first
(PM): weight on each ladder. each set. minute do 1x Pull-up. In
Warm-up: Then: the second minute do 2x
5-10 minutes Cardiovascular 5x2 Reverse Lunge (2 on Pull-up. In the third minute
warm-up @ Easy Pace each leg) @ 80% 1RM do 3x Pull-up Continue
Then: Rest 2 minutes between each this pattern for 10 minutes.
Workout: set. Then:
30sec Cardio @ Hard Pace + Workout:
90sec Rest 10x10 Barbell Bent Row
Ten Rounds. (Moderate to Heavy Weight)
During rest player must do Rest 90sec to 2 min between
5x Pull-ups each set.

Bobby Maximus Week 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
(AM): (AM): (AM): (AM): (AM): (AM): Warm-up:
3x10 Bench Press @ 55%
Workout: Warm-up: Warm-up: Warm-up: Warm-up: Workout: 1RM
10-1 Ladder of Overhead 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 100x Deadlift Then:
Barbell Press, Start light, add 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: 50x Pull-up
weight each round; until 1 Reverse Lunge) 10-1 Barbell Overhead Reverse Lunge) 2x (30sec Overhead Press/ Then:
heavy Single at the end Then: Press (Stric Press) Ladder 3x20 Slant Board Squat 30sec Overhead Hold) @ 2 Workout:
Then: Workout: @ 45 lbs Barbell Then: x 5lbs Dumbbells. Three 5x1 Bench Press @ 80%
5x3 Overhead Press (Strict 10-1 Ladder of Reverse Then: Workout: Sets, Rest 60sec between 1RM
Press) @ 80% 1RM Lunge Start Light weight Work Up To Heavy Bench 100x Deadlift @ 60% 1RM each set. After each set complete 5x
Rest 3 minutes between sets and get heavier each Press Then: (PM): Strict Pull-ups
Then: round. Then: Work Up To “Heavy” Rest as needed between
10 Sets of Bench 21s’ Then: Workout: Bench Press Workout: each set.
Are 7 reps Lower range of 5x2 Reverse Lunge @ 5x3 Bench Press @ 80% Then: 10-1 Strength Ladder of
motion, 7 reps Upper range of 80% 1RM (2 on each leg) 1RM Workout: Barbell Reverse Lunge
motion, 7 reps full range of Rest 2 minutes between Rest 3 minutes between (PM): 10x10 Bench Press Started at 45 lbs and add
motion. each set. each set. (Increase weight or weight on each ladder. add
Rest 90sec between each set. Then: Then: Warm-up: maintaint) weight, 1
10x10 Bulgarian Split Incline Bench Press @ 30% Work Up To “Heavy” Rest 90sec to 2min between rep, add weight, until you
Squat (On each leg) 1RM + Decline Push-up Reverse Lunge each set. max out)
50-40-30-20-10 Ladder Then: Then: Then:
each for time. Workout: 100x Dips 6x1 Barbell Reverse Lunge
(PM):
10-1 Reverse Lunge Ladder @ 90% 1RM
Warm-up: @ 60% 1RM Rest 4-5 minutes between
5-10 minutes Cardiovascular (PM): each set
(PM):
warm-up @ Easy Pace (PM):
Then: Warm-up:
Work Up To Heavy RDL Warm-up:
Workout: Workout:
Then: 5-10 minutes
30sec Cardio @ Hard Pace + 100x Strict Pull-up
Workout: Cardiovascular @ Easy
90sec Rest
4x4 RDL @ 80% 1RM Pace
Ten Rounds.
Rest 4 minutes between Then:
During rest player must do 5x
each set. Workout:
Pull-ups
Then: 30sec Cardio @ Hard Pace
15x10 RDL @ 90sec Rest
50-60%1RM Ten Rounds.
Rest 90sec between each During rest player must do
set. 5x Pull-ups

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
(AM): (AM): (AM): (AM): (AM): (AM): Workout:
“50 Quality Reps”:
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 50x Pull-up +
3x (20x Air Squat + 20x 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x (20x Air Squat + 20x 50x Dip
Reverse Lunge ) 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: Reverse Lunge) 50x Push-up
3x20 Slant Board Squat Reverse Lunge) 2x (30sec Overhead Press/ Reverse Lunge) 10-1 Barbell Overhead Then:
Then: 3x20 Slant Board Squat 30sec Overhead Hold) @ 2 Then: Press (Strict Press) Ladder
Workout:
Work Up To Heavy Overhead Then: x 5lbs Dumbbells. Three Workout: @ 45lbs Barbell
100x Deadlift
Squat Workout: Sets, Rest 60sec between 100x Deadlift @ 80% 1RM Then:
Then: 10-1 Ladder of Reverse each set. Work Up To Heavy Approximately starts with
Workout: Lunge Start Light weight Then: Overhead Press 30% and ends around
5x Heavy Singles of Overhead and get heavier each round Work Up To Heavy Bench Then: 70-80% of 1RM.
Squat @ 80-90% 1RM Then: Press Workout: Then:
Rest as needed between each. 5x3 Reverse Lunge (3 on Then: 5x3 Overhead Press @ 80% Narrow Grip OHS
set. each leg) @ 80% 1RM 5x3 Bench Press @ 80% 1RM Warm-up @30% 1RM
Then: Rest 3 minutes between 1RM Rest 3 minutes between Then:
10x10 Decline Push-up (With each set. Rest 3 minutes between each set. 5x1 OHS @ 80% 1RM
Weight) set. each set. . Then: 3x1 OHS @ 90% 1RM
Resy 90sec between each set. Then: (PM): 100x Dip Rest as needed between
10x10 Bench Press 100x Decline Push-up
each.
(Increase weight or Workout:
maintain) 400x Bulgarian Split Squat
(PM): Rest 90sec to 2min between (200x Each Side)
each set. (PM):
(PM):
(PM): Workout:
400x Bulgarian Split Squat Warm-up:
5-10 minutes Workout:
Warm-up (200x Each Leg)
5-10 minutes Cardiovascular Cardiovascular warm-up @ 400x Bulgarian Split Squat
warm-up @ Easy Pace Easy Pace (200x Each Leg)
(PM): Then:
Then:
Workout: Workout:
30sec Cardio @ Hard Pace + 30sec Cardio @ Hard Pace
Warm-up: 90sec Rest
90sec Rest 5-10 minutes
Ten Rounds. Ten Rounds.
Cardiovascular @ Easy During rest player must do
During rest player must do 10x Pace
Barbell Bent Row 5x Pull-ups
Then:
Workout:
30sec Cardio @ Hard Pace
90sec Rest
Ten Rounds.
During rest player must do
5x Pull-ups

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 100x Dip +
3x (20x Air Squat + 20x 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 100x Push-up
Reverse Lunge) 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x
3x20 Slant Board Squat Reverse Lunge) 10-1 Barbell Overhead Reverse Lunge) 2x (30sec Overhead Press/ Reverse Lunge)
3x5 Shoulder Dislocate 3x20 Slant Board Squat Press (Strict Press) @ 45lbs Then: 30sec Overhead Hold) @ 2 3x20 Slant Board Squat
Then: 10x10 Bulgarian Split Barbell Workout: x 5lbs. Dumbbells. Then:
Work Up To Heavy Overhead Squat (On each leg) Then: 10-1 Strength Ladder of Three Sets, Rest 60sec Workout:
Squat Then: Work Up To Heavy Bench Barbell Reverse Lunge between each. 100x Deadlift @ 60% 1RM
Then: Work Up To Heavy Press Started at 45 lbs and add Then:
Workout: Deadlift Workout: weight on each ladder. add Workout:
5x Heavy Singles of Overhead Then: 5x3 Bench Press @ 80% weight, 1 rep, add weight, Incline Bench Press @ 30%
Squat @ 80-90% 1RM Workout: 1RM until you max out) 1RM + Decline Push-up
Rest as needed between each 5x3 Deadlift @ 80% 1RM Rest 3 minutes between Then: 50-40-30-20-10 reps of
set. Rest 3 minutes between each set 5x2 Reverse Lunge (2 on (PM):
each for time.
Then: each set. Then: each leg) @ 80% 1RM
Then: Workout:
10x10 Bench Press (Moderate 10x10 Decline Push-up Rest 2 minutes between
100x Dips 400x Bulgarian Split Squat
to Heavy weight) (With Weight) each set.
Rest 90sec to 2min between Rest 90sec between each (200x Each Leg)
each set. set.

(PM): (PM):
(PM):
Workout: Warm-up:
(PM): 400x Bulgarian Split Squat (PM): Workout: 5-10 minutes
(200x Each Leg) 400x Bulgarian Split Squat Cardiovascular warm-up @
Warm-up: Warm-up: (200x Each Leg) Easy Pace
Death By Pull-up (i.e 55 Total 5-10 minutes Then:
Pull-ups) Cardiovascular warm-up @ Workout:
Then: Easy Pace 30sec Cardio @ Hard Pace
Workout: Then: 90sec Rest
10x10 Barbell Bent Row Workout: Ten Rounds.
(Moderate to Heavy weight) 30sec Cardio @ Hard Pace During rest player must do
Rest 90sec to 2 min between 90sec Rest 5x Pull-ups
each set. Ten Rounds.
During rest player must do
5x Pull-ups

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
“Holy Trinity”:
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 30 minutes AMRAP:
3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat Pull-up +
Then: 5x20 Air Squat Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Dip +
10-1 Barbell Overhead Press 5x20 Slant Board Squat 10-1 Dip Ladder (55 Total Reverse Lunge) 10-1 Barbell Overhead Reverse Lunge) Push-up
(Strict Press) Ladder @ 45lbs Then: Reps) Then: Press (Strict Press) Ladder
Then:
Barbell Workout: Then: Work Up To Heavy Back @ 45lbs Barbell
Workout:
Then: 100x Deadlift (Start light Work Up To Heavy Bench Squat Then:
weight and end heavy) Press Then: Work Up To Heavy 100x RDL
Work Up To Heavy Overhead
Squat Then: Then: Workout: Overhead Squat Approximately starts with
Then: 5x5 Deadlift @ 80% 1RM Workout: 5x3 Back Squat @ 80% Then: 30% and ends around
Workout: Rest 4 minutes between 3x Bench Press @ 80% 1RM Workout: 70-80% of 1RM.
5x Heavy Singles of Overhead each set. 1RM Rest 3 minutes between 5x Heavy Singles of
Squat @ 80% 1RM 3x Incline Bench Press @ each set. Overhead Squat @ 80%
Rest as needed between each 60% 1RM 1RM
set. 3x Decline Push-up Rest as needed between
Then: Ten Total Sets, Rest 2 each set.
30sec Cardio @ Hard Pace minutes between each set. Then:
90sec Rest (PM): Then: 100x Dip (PM):
Ten Rounds. 10-1 Dip Ladder (55 Total
During rest player must do 10x Workout: Reps) Workout:
Bench Press @ 50-60% 1RM 400x Bulgarian Split Squat (PM): 400x Bulgarian Split Squat
(200x Each Leg) (200x Each Leg)
Workout: (PM):
(PM): 400x Bulgarian Split Squat
(200x Each Leg) Warm-up:
(PM): 5-10 minutes
Warm-up:
5-10 minutes Cardiovascular warm-up @
Warm-up: Easy Pace
Cardiovascular warm-up @
Death By Pull-up for 10 min Then:
Easy Pace
(I.e 55 Total Reps) Workout:
Then:
Then: 30sec Cardio @ Hard Pace
Workout:
Workout: 90sec Rest
30sec Cardio @ Hard Pace
10x10 Strict Barbell Bent Row Ten Rounds.
90sec Rest
Rest 90sec between each set. During rest player must do
Ten Rounds.
During rest player must do 5x Pull-ups
5x Pull-ups

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
“Holy Trinity”:
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 30 minutes AMRAP:
3x5 Wall Squat 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat Pull-up +
3x20 Air Squat 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Dip +
3x5 Shoulder Dislocate Reverse Lunge) 10-1 Barbell Overhead Reverse Lunge) 2x (30sec Overhead Press/ Reverse Lunge) Push-up
Then: 3x20 Slant Board Squat Press (Strict Press) Ladder Then: 30sec Overhead Hold) @ 2 Then:
Work Up To Heavy Overhead Then: @ 45 lbs Barbell Work Up To Heavy Reverse x 5lbs Dumbbells. Three Workout:
Squat Work Up To Heavy Then: Lunge Sets, Rest 60sec between 100x Deadlift @ 60% 1RM
Then: Deadlift Work Up To Heavy Then: each set.
Workout: Then: Overhead Squat Workout: Then:
3x Heavy Singles of Overhead Workout: Then: 5x3 Reverse Lunge @ 80% Work Up To Heavy Bench
Squat @ 80% 1RM 5x3 Deadlift @ 80% 1RM Workout: 1RM Press
2x Heavy Singles of Overhead Rest 3 minutes between 5x Heavy Singles of Rest 3 minutes between Then: (PM):
Squat @ 90% 1RM each set. Overhead Squat @ 80% each set. Workout:
Rest as needed between each Then: 1RM Then: 5x3 Bench Press (Close Workout:
Then: 5x10 RDL Rest as needed between 100x Deadlift @ 55-60% Grip) @ 80% 1RM 500x Bulgarian Split Squat
100x Dips Rest 90sec between each each set 1RM Rest 3 minutes between (250x each side)
set. Then: each set.
Then: 10x10 Bench Press Then:
50x Pull-up (Moderate to Heavy weight) 100x Dips
Rest 90sec to 2 min 100x Decline Push-up
(PM): between each set.
(PM):
Workout:
“Holy Trinity”: (PM): Workout:
30 min AMRAP: 400x Bulgarian Split Squat (PM):
(PM):
Pull-ups + Workout: (200x each leg)
Dips + 400x Bulgarian Split Squat Workout: Workout:
Push-ups (200x each leg) 100x Strict Pull-ups
100x Strict Pull-ups

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
“Holy Trinity”:
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 20 min AMRAP:
3x5 Wall Squat 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat Pull-up +
3x20 Air Squat 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Dip +
3x5 Shoulder Dislocate Reverse Lunge) 10-1 Barbell Overhead Reverse Lunge) 2x (30sec Overhead Press/ Reverse Lunge) Push-up
Then: 3x20 Slant Board Squat Press (Strict Press) Ladder 3x20 Slant Board Squat 30sec Overhead Hold) @ 2 Then: Then:
Work Up To Heavy Overhead Then: @ 45lbs Barbell Then: x 5lbs Dumbbells. Three Workout: 9x40m Sprints
Squat Work Up To Heavy Then: Warm-up with Reverse Sets, Rest 60sec between 100x Deadlift Rest 2min between each.
Then: Deadlift Work Up To “Heavy” Lunge and Back Squat each set. Approximately starts with
Workout: Then: Overhead Squat Then: Then: 30% and ends around
5x Heavy Singles of Overhead Workout: Then: Workout: Work Up To Heavy Bench 70-80% of 1RM.
Squat @ 80% 1RM 5x3 Deadlift @ 80% 1RM Workout: 3x Reverse Lunge @ 80% Press
Rest as needed between each Rest 3 minutes between 10x “Heavy” Singles of 1RM Then:
set. each set. Overhead Squat @ 70% 3x Back Squat @ 80% Workout:
Then: Then: 1RM 1RM 5x3 Bench Press @ 80%
100x Decline Push-up 10-1 Reverse Lunge Rest as needed between Ten Sets, Rest 2 minutes 1RM
Ladder @ 60% 1RM each set. between each set. Rest 3 minutes between (PM):
Then: each set.
10x10 Bench Press Then: Workout:
(Moderate to Heavy weight) 10x10 Decline Push-up 400x Bulgarian Split Squat
Rest 90sec to 2min between (With Weight) (200x each side)
(PM): (PM): each set. Rest 90sec between each
set.
Workout: Workout: (PM):
“Holy Trinity” 300x Bulgarian Split Squat
30 min AMRAP: (150x each leg) Workout:
Pull-up + (PM): 300x Bulgarian Split Squat
Dip + (150x each leg) (PM):
Push-up Workout:
“Holy Trinity”: Workout:
30 min AMRAP: “50 QR”:
Pull-up + 50x Pull-up +
Dip + 50x Dip
Push-up 50x Push-up

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 75x Dip +
3x5 Shoulder Dislocate 3x5 Wall Squat 3x (20x Air Squat + 20x 3x5 Wall Squat 3x5 Wall Squat 3x5 Wall Squat 75x Push-up
Then: 3x (20x Air Squat + 20x Reverse Lunge) 3x (20x Air Squat + 20x 3x20 Air Squat 3x (20x Air Squat + 20x
10-1 Overhead Press (Strict Reverse Lunge) 3x20 Slant Board Squat Reverse Lunge) 3x5 Shoulder Dislocate Reverse Lunge)
Press) Ladder @ 45lbs Barbell 3x20 Slant Board Squat Then: Then: Then: Then:
Then: Then: Workout: Work Up To Heavy Deadlift Work Up To Heavy OHS Workout:
Work Up To Heavy Bench Work Up To Heavy 5x Heavy Singles @ 80% Then: Then: 100x Deadlift (Started light
Press Reverse Lunge 1RM Workout: Workout: and end heavy)
Then: Then: Rest as needed between 5x3 Deadlift @ 80% 1RM 5x Heavy Singles of
Workout: Workout: each set. Rest 3 minutes between Overhead Squat@ 80%
5x3 Bench Press (Close Grip) 10-1 Strength Ladder of Then: each set 1RM
@ 80% 1RM Barbell Reverse Lunge 100x Dips Then: Rest as needed between
Rest 3 minutes between each Started at 45 lbs and add 5x10 RDL each set
set. weight on each ladder. add Rest 60-90sec between each Then: (PM):
Then: weight, 1 rep, add weight, . set. 10x10 Decline Push-up
10x10 Bench Press (Moderate until you max out) Then; (with Weight) Workout:
to Heavy) Then: (PM): 50x Pull-up Rest 90sec between each 400x Bulgarian Split Squat
Rest 2 minutes between each 5x2 Reverse Lunge @ set. (200x each leg )
set. 80% 1RM Workout:
Rest 3 minutes between “Holy Trinity”
each set. 30 min AMRAP:
Pull-up +
Dip + (PM):
(PM): Push-up (PM):
Workout:
Workout: 500x Bulgarian Split Squat Workout:
“Holy Trinity”: (PM): (250x each leg) “Holy Trinity”
30 min AMRAP: 30 min AMRAP:
Pull-up + Workout: Pull-up +
Dip + 500x Bulgarian Split Squat Dip +
Push-up (250x each leg) Push-up
Then:
8x40m Sprints
Rest 2 minutes between each
set.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: Warm-up: 160x Dip
3x5 Wall Squat 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Shoulder Dislocate 3x5 Wall Squat Then:
3x (20x Air Squat + 20x 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x Then: 3x (20x Air Squat + 20x 10x 20-25m Sprint
Reverse Lunge) Reverse Lunge) 10-1 Barbell Overhead Reverse Lunge) 2x (30sec Overhead Press/ Reverse Lunge) Rest 2 minutes between
3x20 Slant Board Squat 3x20 Slant Board Squat Press (Strict Press) Ladder Then: 30sec Overhead Hold) @ 2 Then: each set.
Then: Then: @ 45lbs Barbell Work Up To Heavy Reverse x 5lbs Dumbbells. Three Workout:
Workout: Work Up To Heavy Then: Lunge Sets, Rest 60sec between 100x Deadlift (Started light
5x Heavy Singles of Overhead Deadlift Work Up To Heavy Then: each set. and end heavy)
Squat @ 80% 1RM Then: Overhead Press Workout: Then: Then:
Rest as needed between each Workout: Then: 5x2 Reverse Lunge (2 on 5x3 Bench Press @ 80% Narrow Grip OHS
set 100x Deadlift (Started light Workout: each leg) 1RM Warm-up
Then: and end heavy) 5x3 Overhead Press (Strict Rest 2 minutes between Rest 3 minutes between Then:
100x Dip + Then: Press) @ 80% 1RM each set. each set. 5x1 Overhead Squat @
100x Decline Push-up 5x5 Deadlift @ 80% 1RM Rest 3 minutes between Then: 70% 1RM
Rest 4 minutes between each set. Incline Bench Press + 3x1 Overhead Squat @
each set. Then: Decline Push-up 80% 1RM
10x10 Bench Press 50-40-30-20-10
(Moderate to Heavy) (PM): Rep of each
Rest 90sec to 2min between
(PM): each set. Workout:
(PM): (PM):
400x Bulgarian Split Squat
Workout: (250x each leg)
Workout: .
“Holy Trinity”: Workout:
500x Bulgarian Split Squat Then: (PM):
30 min AMRAP: 50x Pull-up 400x Bulgarian Split Squat
(250x each leg)
Pull-up + (PM): Workout: (200x each leg )
Dip + “Holy Trinity”
Push-up Workout: 30 min AMRAP:
Then: “Holy Trinity” Pull-up +
5x40m Sprints 30 min AMRAP: Dip +
Rest 2 minutes between each Pull-up + Push-up
set. Dip +
Push-up

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
60x Pull-up +
Warm-up: Warm-up: 100x Dip
3x5 Wall Squat 3x5 Shoulder Dislocate 100x Push-up
3x20 Air Squat Then:
3x5 Shoulder Dislocate 10-1 Barbell Overhead
Then: Press (Strict Press) Ladder
(PM):
Work Up To Heavy OHS @ 45lbs Barbell
Then: Then:
Workout:
5x Heavy Singles of Overhead Work Up To Heavy Bench
500x Bulgarian Split Squat
Squat @ 90% 1RM Press
(250x each leg) (PM):
Rest as needed between each Then:
(PM): (PM):
set Workout:
5x3 Bench Press @ 80% Workout:
1RM 500x Bulgarian Split Squat Workout: Workout:
Rest 3 minutes between (250x each leg) “Holy Trinity” 400x Bulgarian Split Squat
(PM): each set. 100x Pull-up + (200x each leg )
Then: 100x Push-up +
Workout: 10x20 Decline Bench Press 100x Dip
“Holy Trinity” Rest 2 min between each
30 min AMRAP: set.
Pull-up +
Dip +
Push-up
Then:
8x40m Sprints
Rest 2 minutes between each
set. (PM):

Workout:
30 min AMRAP:
Pull-up +
Dip +
Push-up
Box Jump @ 24”

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: 150Dip
3x5 Wall Squat 3x5 Wall Squat 100x Push-up
3x20 Air Squat 3x (20x Air Squat + 20x
3x5 Shoulder Dislocate Reverse Lunge)
Then: 3x20 Slant Board Squat
Work Up To Heavy OHS Then:
Then: Work Up To Heavy
5x1 OHS @ 80% 1RM Reverse Lunge
Rest as needed between each Then:
set. 5x3 Reverse Lunge @ (PM):
(PM): (PM):
Then; 80% 1RM (3 on each leg)
100x Dips chased each set 3x Box Workout:
Jump (PM): 500x Bulgarian Split Squat Workout: Warm-up:
Rest 3 minutes between (250x each leg) 100x Pull-up + with Bulgarian Split Squat
each set. Workout: 100x Push-up + Then:
100x Pull-up + 100x Dip Workout:
100x Dip + 100x Box Jump @ 24” 10x10 DB Bulgarian Split
(PM): 100x Push-up Squat (Moderate to Heavy
100x Box Jump @ 24”
weight)
Workout: Rest 90sec to 2 min
“Holy Trinity” (PM):
between each set.
100x Pull-up +
100x Dip + Warm-up:
100x Push-up with Bulgarian Split Squat
Then: Then:
9x40m Sprints Workout:
Rest 2 minutes between each 10x10 DB Bulgarian Split
set. Squat (Moderate to heavy
weight)
Rest 90sec to 2 min
between each set.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: 150Dip
3x5 Wall Squat 3x5 Wall Squat 3x5 Shoulder Dislocate 100x Push-up
3x20 Air Squat 3x (20x Air Squat + 20x Then:
3x5 Shoulder Dislocate Reverse Lunge) 2x (30sec Overhead Press/
Then: 3x20 Slant Board Squat 30sec Overhead Hold) @ 2
Work Up To Heavy OHS x 5lbs Dumbbells. Three
Then: Sets, Rest 60sec between
5x1 OHS @ 80% 1RM each set.
Rest as needed between each Then:
set. Work Up To Heavy Bench (PM):
(PM): (PM): (PM):
Press
Then: Warm-up:
Warm-up: 5x3 Bench Press (Close with Bulgarian Split Squat Workout: Warm-up:
with Bulgarian Split Squat Grip) @ 80% 1RM Then: 100x Pull-up + with Bulgarian Split Squat
Then: Rest 3 minutes between Workout: 100x Push-up + Then:
(PM): Workout: each set. 10x10 DB Bulgarian Split 100x Dip Workout:
10x10 DB Bulgarian Split Then: Squat (Moderate to heavy 10x10 DB Bulgarian Split
Workout: Squat (Moderate to heavy 10x10 Tricep Pushdown weight) Squat (Moderate to Heavy
“Holy Trinity” weight) 10x10 Hammer Curl Rest 90sec to 2 min weight)
100x Pull-up + Rest 90sec to 2 min Rest 90sec to 2 min between each set. Rest 90sec to 2 min
100x Dip + between each set. between each set between each set.
100x Push-up
Then:
5x40m Sprints
Rest 2 minutes between each
set.
(PM):

Workout:
“50 Quality Reps”:
50x Pull-up +
50x Dip +
50x Push-up
Then:
8x40m Sprint
Rest 2 min between each
set.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: Warm-up: 50x Push-up
3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Wall Squat 3x5 Wall Squat 100x Dip
Then: 3x (20x Air Squat + 20x 3x (20x Air Squat + 20x 3x (20x Air Squat + 20x Then:
2x (30sec Overhead Press/ Reverse Lunge) Reverse Lunge ) Reverse Lunge ) 10x40m Sprint
30sec Overhead Hold) @ 2 x 3x20 Slant Board Squat Then: 3x20 Slant Board Squat Rest 2 minutes between
5lbs Dumbbells. Three Sets, Then: Work Up To Heavy OHS Then: each set.
Rest 60sec between each set Work Up To Heavy Then: Work Up To Heavy Back
Then: Reverse Lunge 5x1 OHS @ 80% 1RM Squat
10-1 Barbell Overhead Press Then: Rest as needed between Then:
Ladder (Strict Press) @ 45lbs Workout: each set Workout:
(PM): (PM):
Barbell 5x3 Reverse Lunge @80% Then: 5x3 Back Squat @ 80%
Then: 1RM (3 on each leg) 100x Decline Push-up 1RM
Work Up To Heavy Bench Rest 3 minutes between Rest 3 minutes between Workout: Warm-up:
Press each set each set. “50 Quality Reps” with Bulgarian Split Squat
Then: Then: Then: 50x Pull-up + Then:
Workout: 100x Deadlift @ 60% 10x10 Deadlift (Heavy) 50x Dip + Workout:
5x3 Bench Press @ 80% 1RM 1RM Rest 2 min between each 50x Push-up 10x10 DB Bulgarian Split
(PM): Then:
Rest 3 minutes between each set. Squat (Moderate to Heavy
set. 10 min Run @ Hard Pace
weight)
Workout:
“Holy Trinity”: Rest 90sec to 2 min
60x Pull-up between each set.
(PM): 100x Dip
100x Push-up
(PM):
Warm-up: Then:
(PM):
Workout: with Bulgarian Split Squat 8x40m Sprint
Then: Rest 2 min between each
“Holy Trinity” Warm-up:
Workout: set.
100x Pull-up + with Bulgarian Split Squat
100x Dip + 20x10 DB Bulgarian Split Then:
100x Push-up Squat (Moderate to heavy Workout:
Then: weight) 10x10 DB Bulgarian Split
9x40m Sprints Rest 90sec to 2 min Squat (Moderate to heavy
Rest 2 minutes between each between each set. weight)
set. Rest 90sec to 2 min
between each set.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM): Workout:
50x Pull-up +
Warm-up: Warm-up: Warm-up: Warm-up: 100x Push-up
3x5 Shoulder Dislocate 3x5 Wall Squat 3x5 Wall Squat 3x5 Wall Squat 100x Dip
Then: 3x (20x Air Squat + 20x 3x (20x Air Squat + 20x 3x (20x Air Squat + 20x Then:
10-1 Barbell Overhead Press Reverse Lunge) Reverse Lunge ) Reverse Lunge ) 8x40m Sprint
Ladder (Strict Press) @ 45lbs Then: 3x20 Slant Board Squat Rest 2 minutes between
Barbell Work Up To Heavy OHS each set.
Then: Then:
Work Up To Heavy Bench 5x3 OHS @ 80% 1RM
Press (PM): Rest 3 minutes between
Then: each set.
(PM):
Workout: Warm-up: Then: (PM):
5x3 Bench Press @ 80% 1RM with Bulgarian Split Squat 100x Decline Push-up
(PM): Workout:
Rest 3 minutes between each Then: Warm-up:
set. Workout: 400x Bulgarian Split Squat
with Bulgarian Split Squat Workout:
Then: 10x10 DB Bulgarian Split (200x Each Side)
Then: “50 Quality Reps”
10x10 Decline Push-up (With Squat (Moderate to heavy Workout: 50x Pull-up +
Weight) weight) 10x10 DB Bulgarian Split
(PM): 50x Dip +
Rest 90sec between each set. Rest 90sec to 2 min Squat (Moderate to heavy 50x Push-up
between each set. weight)
Workout:
“Holy Trinity”: Rest 90sec to 2 min
100x Pull-up between each set.
(PM):
100x Dip
100x Push-up
Workout:
Then:
“Holy Trinity”
9x40m Sprint
100x Pull-up +
Rest 2 min between each
100x Dip +
set.
100x Push-up

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

(AM): (AM): (AM): (AM): (AM): (AM):

. Warm-up:
3x5 Wall Squat
3x (20x Air Squat + 20x
Reverse Lunge)
(PM):
(PM):
Workout:
“Holy Trinity”: Warm-up:
(PM): (PM): with Bulgarian Split Squat
100x Pull-up
100x Dip Then:
Workout: Warm-up: Workout:
“Holy Trinity” with Bulgarian Split Squat 100x Push-up 10x10 DB Bulgarian Split
100x Pull-up + Then: Squat (Moderate to heavy
100x Dip + Workout: weight)
100x Push-up 10x10 DB Bulgarian Split Rest 90sec to 2 min
Squat (Moderate to heavy between each set.
weight)
Rest 90sec to 2 min
between each set.