Back Squat
5(135-185-225) 1(275) 5(335)

Barbell Walking Lunge
8(65-85-125) (steps each leg) 

Hip Thrust
12(320-320-320)

3 rounds:
15 Leg Extension (120)
15 Leg Press (320)
(alternate rounds with a partner) 

Standing Calf Raise
20(100-100-100)

 

 

Bench Press
8(135-185-225) 1(245-275) 8(295) 

Sling Shot Bench Press
5(275-295-315)

Hammer Strength Incline Press
8(140-180-250)

Polaris Pec Deck
15(70) 12(80) 10(90) 8(110) 

Alt-Arm Dumbbell Curl
8(30-40-50-65)

EZ Bar Seated Curl
6(65-85-115) 

Spider Curl
12(50-50-50-50) 

 

 

6 rounds:
80yd Sled PULL Shuttle 135lbs
200m Recovery Jog 

2 rounds:
80yd Backwards Sled Drag 135lbs
(alternate rounds with a partner) 

 

 

Bent Dumbbell Row
8(80) 10(100) 8(90) 

Weighted Chin-up
5(0-10-20-30-40)

Bent Barbell Row
12(135) 10(185) 8(205) 6(225)

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(90) 

Rear Delt Fly
15(90-90-90) 

Deadlift
5(135-185-225) 1(275) 5(315) 

Weighted Back Extension (45 degree)
10(25-25-25)

 

 

Close Grip Bench Press
5(135-185-225-255) 

Standing Shoulder Press
8(95-115) 1(135) 8(155)

Weighted Dip
5(25-45-70-90)

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with partner) 

Seated Overhead Triceps Extension
8(65-85-115-145) 

Decline Skull Crusher
8(85-115-145) 

Single-Arm Band Triceps Pushdown
3x25

 

\

Cycle 3 /Week 1

Back Squat
5x(135-185-225) 1(275) 5(315)

Barbell Walking Lunge
8(45-65-115) (each leg) 

Hip Thrust
12(270-270-270) 

3 rounds:
No rest between sets.
15 Leg Extension (120)
15 Leg Press (270)
(rest 1:00 between rounds) 

Standing Calf Raise
20(100 15(100) 10(100) 

 

 

Cycle 3 /Week 1

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

Sling Shot Bench Press
5(255-275-295)

Hammer Strength Incline Press
8(140-180-230)

Polaris Pec Deck
15(70) 12(80) 10(90) 8(100)

Alternating Arm Dumbbell Curl
8(30-40-50-60)

Seated EZ Bar Curl
6(65-85-105) 

Spider Curl
12(45-45-45-45)