Cycle 3/Week 2

Pause Squat 
1(225-275-315-365-405) 

Walkout (:10 hold) 
1(545)

Split Squat 
5(95-135-185-225)

Good Morning 
5(95-135-185-225)

Standing Calf Raise 
3x20 (0) 

Weighted Plank Hold 
3x :20 (90) 

 Cycle 3/Week 2

Bench Press
5(135-185-225-245) 1(275) 5(295)

Pause Bench Press
1(275)

Sling Shot 
2x2 (345)

Nautilus Pullover 
5(100-150-200-250) 

Cross Body Hammer Curl
8(35-40-45-55)

Polaris Triceps Pushdown
8(80) 8(100) 8(120) 8(150) 

3 rounds:
30 Gripper (90) 
30 Band Pull Apart

 Cycle 3/Week 1

Sleds
3 rounds: 
80m Sled Pull Shuttle (135) 
80m Farmers Walk (70) 
80m Sled Push Shuttle (135) 
(alternate shuttles with a partner) 
200m Recovery Walk between rounds

 Cycle 3/Week 1

Deadlift 
8(135) 3(225) 5x1(315)

Bent Barbell Row 
5(135-185-225-275)

Nautilus XPLoad Pulldown 
12(140) 10(180) 8(230) 6(270) 

Bent DB Row 
10(60) 8(80) 6(100) 

Face Pull
4x15 (90) 

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (160) 

 Cycle 3/Week 1

Seated Barbell Shoulder Press
5(95-115-135-155-175)

Weighted Dip 
5(0-45-70-90-115) 

Skull Crusher 
8(85-105-125-135)

Icarian Overhead Triceps Extension 
4x12 (70) 

Icarian Lateral Raise 
4x12 (40) 

Polaris Triceps Pushdown 
4x12 (80) 

 Cycle 3/Week 1

Pause Squat 
1(225-275-315-365-385)

Walkout (:10 hold) 
1(495) 

Split Squat 
5(95-135-185-235)

Good Morning 
5(95-135-185-235)

Weighted Plank Hold 
2x:30 (45) 

 Cycle 3/Week 1

Bench Press
5(135-185-225-245-285) 

Pause Bench Press
1(255)

Sling Shot Bench Press
2(325-325)

Nautilus Plate Load Pullover 
5(100-150-200-250)

Cross Body Hammer Curl
8(35-40-45-50) 

3 rounds:
30 Gripper (90)
30 Band Pull Apart

 Cycle 2/Week 4 (deload) 

20m Sled Push Shuttle (90) 
40m Sled Push Shuttle
60m Sled Push Shuttle 
80m Sled Push Shuttle 
(alternate shuttles with a partner) 

20m Farmers Walk (53)
40m Farmers Walk 
60m Farmers Walk
80m Farmers Walk 
60m Farmers Walk
40m Farmers Walk 
20m Farmers Walk
(alternate shuttles with a partner) 

80m Sled Push Shuttle (90) 
60m Sled Push Shuttle 
40m Sled Push Shuttle
20m Sled Push Shuttle 
(alternate shuttles with a partner) 

 Cycle 2/Week 4 (deload)

Deadlift 
5(135-225-315) 

Romanian Deadlift 
5(135-185-225) 

Bent Barbell Row 
5(135-185-225)

Dumbbell Rear Delt Fly 
3x15 (15) 

Face Pull 
3x15 (75) 

 Cycle 2/Week 4 (deload) 

Seated Barbell Shoulder Press 
5(95-115-135-155)

Dip 
4x8 (0) 

Skull Crusher 
8(85-105) 

3 rounds: 
12 Icarian Standing Lateral Raise (30) 
12 Icarian Overhead Triceps Extension (60) 

 Cycle 2/Week 4 (deload)

Pause Squat 
2(225-275)

Split Squat 
5(95) 

Good Morning 
5(95-135) 

Incline Sit-up 
3x13

 Cycle 2/Week 4 (deload)

Bench Press 
5(135-185-205-225)

Pause Bench Press
1(235) 

Sling Shot Bench Press
3(295) 

Single-Arm Hammer Strength Row 
8(180-270) 

Nautilus Plate Load Pullover
5(100-150) 

Cross Body Hammer Curl 
8(30-40) 

 Cycle 2/Week 3

Trap Bar Deadlift 
5(135-225-315) 1(405-455) 5(495) 

Romanian Deadlift 
5(135-185-225-275)

Bent Barbell Row
5(135-185-225-275)

Dumbbell Rear Delt Fly 
4x15 (17.5)

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (140) 

 Cycle 2/Week 3

Seated Barbell Shoulder Press
5(95-115-135) 1(155) 5(185) 

Weighted Dip 
5(0-25-45) 1(90) 5(135) 

Skull Crusher
8(85-105-125-125-125) 

3 rounds: 
12 Plate Cirles (45) 
12 Plate Side to Side (45) 

4 rounds: 
12 Plate Raise (45) 
12 Icarian Overhead Triceps (70) 

 Cycle 2/Week 3

Pause Squat 
2(225-275-315-365) 

Split Squat 
5(95-135-185-225)

Good Morning
5(95-135-185-225)

Cybex Squat Press 
10(270-320-360) 

Standing Calf Raise 
4x20 (0) 

Incline Sit-up 
4x12 (0) 

 Cycle 2/Week 3

Bench Press
8(135-185-225) 1(255) 8(275) 

Sling Shot Bench Press 
3(315-315)

Dumbbell Fly 
8(30-40-50-70)

Flex Leverage Row 
8(140-180-230)

Nautilus Plate Load Pullover
8(100-150-225) 

3 rounds: 
10 Single-Arm Nautilus Multi-Biceps (110) 
30 Single-Arm IronMind GoReally Gripper (45)

 Cycle 2/Week 2

Trap Bar Deadlift 
5(135-225-315) 1(405) 5(455)

Romanian Deadlift 
5(135-185-205-225-255) 

Bent Barbell Row 
5(135-185-205-225-255)

Rear Delt Fly 
4x15 (M)

2 rounds:
20 Reverse Hyper (270)
20 Nautilus Ab (120)

 Cycle 2/Week 2

Seated Barbell Shoulder Press
5(95-115-135) 1(155) 5(175) 

Weighted Dip 
5(0-25-45) 1(90) 5(115) 

Skull Crusher 
8(85-105-125-125)

3 rounds: 
12 Plate Circles (45) 
12 Plate Side to Side (45) 

4 rounds: 
12 Plate Raise (45) 
12 Icarian Overhead Triceps Extension (60) 

 Cycle 2/Week 2

Pause Squat 
2(225-275-335) 

Split Squat 
5(95-135-155-175-195)

Good Morning 
5(95-135-155-175-195)

Cybex Squat Press 
12(270-410)

Standing Calf Raise 
3x20 (0) 

Incline Sit-up 
4x11 (0) 

 Cycle 2/Week 2

Bench Press
8(135-185-225-255)

Sling Shot Bench Press 
3(295-295) 

Dumbbell Fly 
8(30-40-50-65)

Nautilus XPLoad Pulldown 
8(140-180-230-270) 

Nautilus Plate Load Pullover 
8(100-125-150-200) 

3 rounds:
10 Single-Arm Nautilus Multi-Biceps (100) 
10 Single-Arm Iron Mind GoReally Gripper (45)