Trey's Workout (Beta)

Linear Progression

Strength

PHASE

strength

rep range

• 1-5
• 85%-100%
• 1 RM

WHY?

• Force Production
• Neural Efficiency
• Myofribrallar Hypertrophy

energy system

Phosphocreatine

Carbs

Lactic Acid

Fats

Personal Records (1RM)

• SQ / 310
• BP 210
• DL / 275

estimated 1 rms

• Press 135

Strength

PHASE

5/6

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x140, 200, 265.... 1x1x300
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 5x3x315
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 155, 180- (3mins Rest)
• C2 Pullups Overhand 3x6x10
• C3 Kb Hip Shift 3x8e
• D1 DL 4x5x135, 185, 245, 290 (3mins Rest)

Strength

PHASE

5/3?

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x140, 200, 265.... 1x1x300
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 5x3x310
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 155, 180- (3mins Rest)
• C2 Pullups Overhand 3x6x10
• C3 Calf projections 3x8x25

Strength

PHASE

Conditioning 4/21-5/?

A (After Bench Day)

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Trap Bar Carry 3xD/bONCEx195
• B2 TEMPO Chaos Pushup 3x4 (3s up 3s down, Thick blue band, 6 holes up on West side)
• B3 Leg Sweep 3x8e
• C1 Running Or Fan Bike 10x30sOn(BALLS to the WALLS)/ 1min off

B Day (after Overhead press Day)

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Half Kb Windmill 3x8ex 18-26
• B2 ScaT Pull 3x8
• C1 Running Or Fan Bike 10x30sOn(BALLS to the WALLS)/ 1min off
• D1 Hand Stand Hold 3x20s
• D2 Bicycle 3x20tot

Strength

PHASE

4/27

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185, 250.... 1x1x285
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 4x3x305
• B2 Ham Press 3x5x5s hold
• C1 Press 2x5x85, 110... 4x3x130- (3-5mins Rest)
• C2 Chins 1x5xBW 4x5x30
• C3Clam Shell 3x8e

Strength

PHASE

4/25

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 195, 255.... 1x1x290
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x300
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 150, 177.5- (3mins Rest)
• C2 Pullups Overhand 3x8x7.5
• C3 Calf projections 3x8
• D1 DL 3x5x170, 225, 285

Strength

PHASE

4/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185, 250.... 1x1x285
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x295
• B2 Ham Press 3x5x5s hold
• C1 Press 2x5x85, 105... 3x3x127.5- (3-5mins Rest)
• C2 Chins 1x5xBW 4x5x27.5
• C3Clam Shell 3x8e

B Day (after Overhead press Day)

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Half Kb Windmill 3x8ex 18-26
• B2 ScaT Pull 3x8
• C1 Running Or Fan Bike 10x30sOn(BALLS to the WALLS)/ 1min off
• D1 Hand Stand Hold 3x20s
• D2 Bicycle 3x20tot

Strength

PHASE

4/18

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185, 250.... 1x1x285
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x295
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 150, 177.5- (3mins Rest)
• C2 Db BOR 5x8x 20, 25, 35
• C3 Calf projections 3x8
• D1 Inch Worm 3x8 1 min Rest

Strength

PHASE

4/15

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x285
• B2 Ham Press 3x5x5s hold
• C1 Press 2x5x85, 105... 3x3x127.5- (3-5mins Rest)
• C2 Chins 1x5xBW 4x5x27.5
• C3 Kb Hip Shift 3x8e
• D1 DL 4x5x135, 175, 225, 270 (3mins Rest)

Strength

PHASE

4/13

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185, 245.... 1x1x275
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x290
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 150, 175- (3mins Rest)
• C2 Db BOR 5x8x 20, 25, 30-35
• C3 Calf projections 3x8
• D1 Inch Worm 3x8 1 min Rest

Strength

PHASE

4/11

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 245 1x1x275
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x285
• B2 Spiderman 3x5x5s hold
• C1 Press 1x5x95, 1x1x115 4x3 125(strict Press)
• C2 Chins 1x5xBW 4x5x25
• C3 Calf Projections 3x8x22 (Green Kilo Plate)
• D1 Bicycle 3x40total 1 min rest

Strength

PHASE

4/4

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x285
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 150, 175- (3mins Rest)
• C2 Pullups Overhand 3x8x7.5
• C3 Calf projections 3x8
• D1 DL 5x5x170, 225, 260

Strength

PHASE

4/4

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 245 1x1x275
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x285
• B2 Spiderman 3x5x5s hold
• C1 Press 1x5x95, 1x1x115 4x3 125(strict Press)
• C2 Chins 1x5xBW 4x5x25
• C3 Calf Projections 3x8x22 (Green Kilo Plate)
• D1 Bicycle 3x40total 1 min rest

Strength

PHASE

3/28

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x275
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 145, 172.5- (3mins Rest)
• C2 Pullups Overhand 3x8x15
• C3 Calf projections 3x8
• D1 Chin Hold Leg Raise 3x10
• D2 Stationary Bike 3x20total

Strength

PHASE

3/28

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 240 1x1x270
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x280
• B2 Spiderman 3x5x5s hold
• C1 Press 1x5x95 4x3 120(strict Press)
• C2 Chins 1x5xBW 4x5x22.5
• C3 Calf Projections 3x8x22 (Green Kilo Plate)
• D1 Bicycle 3x40total 1 min rest

Strength

PHASE

3/17-4/14

A (After Bench Day)

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Trap Bar Carry 3xD/bONCEx155
• B2 Breast Stroke Row 3x8x Yellow Band
• C1 Running Or Fan Bike 10x1minOn/ 30s off (as fast as you can go)

B Day (after Overhead press Day)

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Snatch Grip Overhead Carry 3xD/bOncex 85-95
• B2 FacePull Internal Rotation Grip 3x8x 50-60
• C1 Running Or Fan Bike 10x1mins On/30s off (as fast as you can go)

Strength

PHASE

3/18

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x275
• B2 Ham Press 3x5x5s hold
• C1 Bench 5x5x115, 145, 170- (3mins Rest)
• C2 Pullups Overhand 3x8x12.5
• C3 Calf projections 3x8
• D1 DL 4x5x135, 185, 215, 255

Strength

PHASE

3/10

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 170, 225 1x1x260
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x270
• B2 Spiderman 3x5x5s hold
• C1 Press 1x5x95 4x3115(strict Press)
• C2 Chins 1x5xBW 3x5x20
• C3 Calf Projections 3x8x10
• D1 Bicycle 3x36total 1 min rest

Strength

PHASE

3/7

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 170, 225 1x1x260
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x270
• B2 Spiderman 3x5x5s hold
• C1 Press 1x5x95 3x5x115
• C2 Chins 1x5xBW 3x5x17.5
• C3 Calf Projections 3x8
• D1 Bicycle 3x30total 1 min rest

Strength

PHASE

3/5

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x275
• B2 Ham Press 3x5x5s hold
• C1 Bench 1x5x140, 3x5x167.5- (3mins Rest)
• C2 Pullups Overhand 3x8x10
• C3 Calf projections 3x8
• D1 DL 4x5x135, 185, 215, 245?

Strength

PHASE

3/3

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 170, 225 1x1x260
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x270
• B2 Spiderman 3x5x5s hold
• C1 Press 3x5x112.5
• C2 Chins 3x5x15
• C3 Calf Projections 3x8
• D1 DL 4x5x135, 185, 205, 240?

Strength

PHASE

Conditioning 2/24-3/17

A

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Trap Bar Carry 3xD/bTWICEx120
• B2 Breast Stroke Row 3x8x Purple Band
• C1 Running Or Fan Bike 6x2mins On/1 min off (as fast as you can go)

B

• A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
• B1 Snatch Grip Overhead Carry 3xD/bTWICEx 65-75
• B2 FacePull Internal Rotation Grip 3x8x 50-60
• C1 Running Or Fan Bike 6x2mins On/1 min off (as fast as you can go)

Strength

PHASE

2/29

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 165, 215.... 1x1x245
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x265
• B2 Ham Press 3x5x5s hold
• C1 Bench 1x5x140, 3x5x165- (3mins Rest)
• C2 Pullups Overhand 3x8x7.5
• C3 Clam Shell (w/ 2s Pause) 3x12xblack band
• D1 Full Crunch 3x15
• D2 Woodchop 3x10e

Strength

PHASE

2/26

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 170, 225 1x1x250
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x260
• B2 Spiderman 3x5x5s hold
• C1 Press 3x5x110
• C2 Chins 3x5x12.5
• C3 Calf Projections 3x8
• D1 DL 4x5x135, 185, 205, 240?

Strength

PHASE

2/24/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 165, 215.... 1x1x245
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x255
• B2 Ham Press 3x5x5s hold
• C1 Bench 1x5x135, 3x5x160- (3mins Rest)
• C2 Pullups Overhand 3x8x5
• C3 Clam Shell (w/ 2s Pause) 3x12xblack band
• D1 Full Crunch 3x15
• D2 Woodchop 3x10e

Strength

PHASE

2/22/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 165, 215
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x250
• B2 Ham Press 3x5x5s hold
• PRESS WARMUP SET 1x5x85
• C1 Press 3x5x105
• C2 Chins 3x5x10
• C3 Calf Projections 3x8
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

2/16/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 160, 210.... 1x1x235
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x245
• B2 Ham Press 3x5x5s hold
• C1 Bench 1x5x135, 3x5x155- (3mins Rest)
• C2 Pullups Overhand 3x8
• C3 Clam Shell (w/ 2s Pause) 3x12xblack band
• D1 Full Crunch 3x15
• D2 Woodchop 3x10e

Strength

PHASE

2/14/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x105, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x240
• B2 Ham Press 3x5x5s hold
• PRESS WARMUP SET 1x5x85
• C1 Press 3x5x100
• C2 Chins 3x5x5
• C3 Calf Projections 3x8
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

2/8/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x235
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x5x150- (3mins Rest)
• C2 Pullups Overhand 3x7
• C3 Clam Shell (w/ 2s Pause) 3x10xblack band
• D1 Chin Hold Leg Raise 3x14
• D1 Stationary Bike 3x26total

Strength

PHASE

2/7/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x225
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x5x145
• C2 Pullups Overhand 3x6
• C3 Clam Shell (w/ 2s Pause) 3x10xblack band
• D1 Chin Hold Leg Raise 3x14
• D1 Stationary Bike 3x26total

Strength

PHASE

2/2/22 Snow day

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 RFE Split Squat 3x8 3s on the way down
• B2 Inchworm 3x4
• C1 Pike Pushup 3x8
• C2 Alt Superman 3x20total
• C3 GB Walkout 3x8
• D1 Side Plank Leg Raise 3x8e
• D2 Deadbugs 3x12e

Strength

PHASE

1/31/22 Strength work reset

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x215
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x5x145
• C2 Pullups Overhand 3x6
• C3 Clam Shell (w/ 2s Pause) 3x10xblack band
• D1 Chin Hold Leg Raise 3x14
• D1 Stationary Bike 3x26total

Strength

PHASE

1/26/22 Strength work reset

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x95, 135, 185
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x210
• B2 Ham Press 3x5x5s hold
• PRESS WARMUP SET 1x5x80
• C1 Press 3x5x95
• C2 Chins 3x6xBW
• C3 Calf Projections 3x8
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

1/26/22 Strength work reset

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x205
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x5x140
• C2 Pullups Overhand Weighted 3x5
• C3 Clam Shell (w/ 2s Pause) 3x10xblack band
• D1 Chin Hold Leg Raise 3x14
• D1 Stationary Bike 3x26total

Strength

PHASE

Random workout because I don't know what you have been up to 1/24/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push/Pull 3xdown/back
• A2 Qrt Squat onto Toes 3x8x 135, 185+
• A3 Spiderman 3x8e
• B1 Half Kb Windmill 3x8ex20
• B2 Plate Carry Cocky Walk 3xd/bx45
• C1 Man Builder 3x5x30e+
• C2 Banded Wall sit 3x30sxBlue
• C3 Kb Hip Shift 3x10ex20

Strength

PHASE

1/7/22

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat TEMPO(3s up and down) 3x5x45, 75, 95
• A3 Prayer Squat 3x5x5s hold
• B1 Tempo Squat 3x5x115
• B2 Ham Press 3x5x5s hold
• C1 Db Bench 3x5x40s-50s
• C2 Db BOR 3x5-8x40s-50s
• C3 Calf Projections 3x5
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

1/5/22

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 Bb SL RDL 3x8ex45, 55, 65e
• B2 KB Hip shift 3x10e
• C1 SA Db Press 3x8x20+
• C2 Chins 3x8
• C3 Cowboy walk3x12e
• D1 Side Lunge 3x8ex30+
• D2 Deadbugs 3x12e

Strength

PHASE

1/3/22

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 Pistol Squat 3x8-12e
• B2 Spiderman 3x8e
• C1 Db Bench 3x8x30+
• C2 Birddog Row3x30s(Torso Only)
• C3 Squat Press Out 3x8
• D1 GHR 3x8
• D2 Side Plank Leg Raise 3x8e

Strength

PHASE

Workout A 12/22/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185 1x3x205
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x240
• B2 Spiderman 3x5x5s hold
• C1 Bench 3x5x145
• C2 Overhand Pullup 3x5x
• C3 Calf Projections 3x8
• D1 DL 4x5x135, 185, 205, 240

Strength

PHASE

Back From Break v4 12/20/21

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 RFE Squat 3x8-12e
• B2 Spiderman 3x8e
• C1 Press 3x5x105
• C2 Chins 3x8x5
• C3 Squat Press Out 3x8
• D1 GHR 3x8
• D2 Side Plank Leg Raise 3x8e

Strength

PHASE

Back From Break v3

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat TEMPO(3s up and down) 3x5x45, 75, 95
• A3 Prayer Squat 3x5x5s hold
• B1 Tempo Squat 3x5x115
• B2 Ham Press 3x5x5s hold
• C1 Db Bench 3x5x40s-50s
• C2 Db BOR 3x5-8x40s-50s
• C3 Calf Projections 3x5
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

Back From Break V2

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 Bb SL RDL 3x8ex45, 55, 65e
• B2 KB Hip shift 3x10e
• C1 SA Db Press 3x8x20+
• C2 Chins 3x8
• C3 Cowboy walk3x12e
• D1 Side Lunge 3x8ex30+
• D2 Deadbugs 3x12e

Strength

PHASE

Back From Break

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 Pistol Squat 3x8-12e
• B2 Spiderman 3x8e
• C1 Db Bench 3x8x30+
• C2 Birddog Row3x30s(Torso Only)
• C3 Squat Press Out 3x8
• D1 GHR 3x8
• D2 Side Plank Leg Raise 3x8e

Strength

PHASE

Workout B 11/22/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x115, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x240
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x(3-5)x165
• C2 Pullups Overhand Weighted 3x5x12.5
• C3 Clam Shell (w/ 2s Pause) 3x10xblack band
• D1 Chin Hold Leg Raise 3x14
• D1 Stationary Bike 3x26total

Strength

PHASE

Workout A 11/17/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x105, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x235
• B2 Ham Press 3x5x5s hold
• C1 Press 3x5x110
• C2 Weighted Chins 3x5x17.5
• C3 Calf Raise 3x10x110 (Use Press Weight)
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x105, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x235
• B2 Ham Press 3x5x5s hold
• C1 Press 3x5x110
• C2 Weighted Chins 3x5x17.5
• C3 Calf Raise 3x10x110 (Use Press Weight)
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

PIVOT/Fun Day 11/15/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x8e
• A2 Squat Press Out 3x8x2.5 Plates
• A3 Cowboy Walk 3x20xGreen
• B1 GHR 3x8xBW
• B2 Half Windmill 3x8e
• C1 Plyo Pushup 3x5 (I will Show you)
• C2 Lu Raise 3x8x2.5Plates
• C3 Chin Hold Leg Raise 3x12

Strength

PHASE

Workout (C) 11/12/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185 1x3x205
• A3 Squat Press Out 3x5x 5lb plates
• B1 Back Squat 3x5x240
• B2 Spiderman 3x5x5s hold
• C1 Bench 3x5x162.5
• C2 Overhand Pullup 3x5x12.5
• C3 Calf Projections 3x8x15
• D1 DL 4x5x135, 185, 205, 240

Strength

PHASE

Active Recovery Day 11/11/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push/Pull 3xdown/back
• A2 Qrt Squat onto Toes 3x8x 135, 185+
• A3 Spiderman 3x8e
• B1 Half Kb Windmill 3x8ex20
• B2 Plate Carry Cocky Walk 3xd/bx45
• C1 Man Builder 3x5x30e+
• C2 Banded Wall sit 3x30sxBlue
• C3 Kb Hip Shift 3x10ex20

Strength

PHASE

Workout (B) 11/5/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x105, 155, 205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x235
• B2 Ham Press 3x5x5s hold
• C1 Press 3x5x110
• C2 Weighted Chins 3x5x17.5
• C3 Calf Raise 3x10x110 (2s Pause )
• D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
• D2 Bicycle 3x20

Strength

PHASE

Workout (A) 11/1/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x105, 150, 195
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x230
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x5x162.5
• C2 Pullups Overhand Weighted 3x5x10
• C3 Clam Shell (w/ 2s Pause) 3x8xblack band
• D1 Chin Hold Leg Raise 3x12
• D1 Stationary Bike 3x26total

Strength

PHASE

Workout (C) 10/29/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185 1x3x205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x225
• B2 Ham Press 3x5x5s hold
• C1 Press 3x5x105
• C2 Weighted Chins 3x5x15
• C3 Calf Raise 3x8x105 (2s Pause )
• D1 DL 3x5x165, 185, 225
• E1 Bicycle 1x30

Strength

PHASE

Workout (B) 10/27/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise-SETS X REPS X RESISTANCE

• A1 Slow Tank Push 3xdown/back
• A2 Warm up Squat 3x5x135, 185 1x3x205
• A3 Prayer Squat 3x5x5s hold
• B1 Back Squat 3x5x220
• B2 Ham Press 3x5x5s hold
• C1 Bench 3x5x160
• C2 Pullups Overhand Weighted 3x5x7.5
• C3 Clam Shell (w/ 2s Pause) 3x8xblack band
• D1 Chin Hold Leg Raise 3x10
• D1 Stationary Bike 3x24total

Strength

PHASE

Workout (A) 10/25/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Slow Tank Push
• A2 Warm up Squat
• A3 Prayer Squat
• B1 Back Squat
• B2 Ham Press
• C1 Press
• C2 Weighted Chins
• C3 Xwalks
• D1 Bicycle
• D2 Tank Sprint

sets x reps x resistance

• A1- 3xDown and back
• A2- 2x5x135, 185- 1x3x195 1x1x210
• A3- 3x5x5s Holds
• B1 3x5x220
• B2 3x5x5s Holds
• C1 3x5x100
• C2 3x5x12.5
• C3 3x12exred
• D1 3x14total
• D2 3xd/bxlvl3

Strength

PHASE

Workout (B) 10/20/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Banded Eversion
• A2 Warm up Squat
• A3 Stability Disk With Tennis Ball
• B1 Back Squat
• B2 Ham Press
• C1 Bench
• C2 Pullups Overhand Weighted
• C3 SL Calf Raise
• D1 DL

sets x reps x resistance

• A1- 3xDown
• A2- 2x5x135, 185- 1x1x205
• A3- 3x10e
• B1 3x5x215
• B2 3x5x5s Holds
• C1 3x5x155
• C2 3x5x5
• C3 3x8x25 (holding a Db)
• D1 3x5x145, 185, 205

Strength

PHASE

Workout (B) 10/20/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Slow Tank Push
• A2 Warm up Squat
• A3 Prayer Squat
• B1 Back Squat
• B2 Ham Press
• C1 Press
• C2 Weighted Chins
• C3 Xwalks
• D1 Chin Hold Leg Raise
• D2 Tank Sprint

sets x reps x resistance

• A1- 5xDown
• A2- 2x5x135, 185- 1x1x195
• A3- 3x5x5s Holds
• B1 3x5x205
• B2 5x5x5s Holds
• C1 3x5x95
• C2 3x5x10
• C3 3x8xBW
• D1 3x8
• D2 3xd/bxlvl3

Strength

PHASE

Pivot-Sprained Ankle Rehab (A) 10/15/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Banded Eversion
• A2 Squat Warmup
• A3 Stability Disk
• B1 SL RDL
• B2 ScaT Pulls
• C1 Bench
• C2 Bb BOR?
• C3 Banded Toes
• D1 Full Crunch
• D2 Palloff Press

sets x reps x resistance

• A1- 3x12xBlue
• A2- 3x5x 95,135, 185
• A3- 3x30s
• B1 3x8x60
• B2 3x5x BW
• C1 3x5x150
• C2 3x8x110
• C3 3x10ex Blue
• D1 3x12x20lbs tot
• D2 3x12ex Red band with Handles (double it up)

Strength

PHASE

Pivot-Sprained Ankle Rehab (B) 10/13/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Banded Eversion
• A2 BW squat
• A3 Prayer Squat
• B1 BSS (RFE Split Squat)
• B2 Stability Disk
• C1 Press or Z press
• C2 Weighted Chins
• C3 Lateral Wall Sit
• D1 Chin Hold Leg Raise
• D2 Stationary Bike

sets x reps x resistance

• A1- 3x15xgreen
• A2- 3x10
• A3- 3x5x5s Holds
• B1 3x8exBW-60(with two Dbs)
• B2 3x20s e
• C1 3x5x95
• C2 3x5x10
• C3 3x30s e
• D1 3x8
• D2 3x24 tot

Strength

PHASE

Pivot-Sprained Ankle Rehab (A) 10/11/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Banded Eversion
• A2 BW squat
• A3 Prayer Squat
• B1 Ham Curl on Ball
• B2 Ham Press
• C1 Bench
• C2 Bb BOR?
• C3 Banded Toes
• D1 Full Crunch
• D2 Palloff Press

sets x reps x resistance

• A1- 3x8xGreen
• A2- 3x10
• A3- 3x5x5s Holds
• B1 3x8x tempo 3030
• B2 3x5x5s Holds
• C1 3x5x145
• C2 3x8x105
• C3 3x10ex Green
• D1 3x12x20lbs tot
• D2 3x12ex Red band with Handles (double it up)

Strength

PHASE

Workout (B) 10/8/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Slow Tank Push
• A2 Warm up Squat
• A3 Prayer Squat
• B1 Back Squat
• B2 Ham Press
• C1 Press
• C2 Weighted Chins
• C3 Xwalks
• D1 Hanging Leg Raise
• D2 Tank Sprint

sets x reps x resistance

• A1- 3xDown
• A2- 2x5x135, 185- 1x1x195
• A3- 3x5x5s Holds
• B1 3x5x215
• B2 3x5x5s Holds
• C1 3x5x95
• C2 3x5x10
• C3 3x8xBW
• D1 3x12
• D2 3xd/bxlvl3

Strength

PHASE

Workout (A) 10/6/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Slow Tank Push
• A2 Warm up Squat
• A3 Prayer Squat
• B1 Back Squat
• B2 Ham Press
• C1 Bench
• C2 Pullups Overhand
• C3 SL Calf Raise
• D1 DL

sets x reps x resistance

• A1- 3xDown
• A2- 2x5x135, 185- 1x1x195
• A3- 3x5x5s Holds
• B1 3x5x210
• B2 3x5x5s Holds
• C1 3x5x140
• C2 3x5xBW
• C3 3x8x25 (holding a Db)
• D1 3x5x135, 175, 195

Strength

PHASE

Workout (B) 10/4/21

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Slow Tank Push
• A2 Warm up Squat
• A3 Prayer Squat
• B1 Back Squat
• B2 Ham Press
• C1 Press
• C2 Weighted Chins
• C3 Xwalks
• D1 Hanging Leg Raise
• D2 Tank Sprint

sets x reps x resistance

• A1- 5xDown
• A2- 2x5x135, 185- 1x1x195
• A3- 3x5x5s Holds
• B1 3x5x205
• B2 5x5x5s Holds
• C1 3x5x90
• C2 3x5x7.5
• C3 3x8xBW
• D1 3x12
• D2 3xd/bxlvl3

Goal 1RM

• Squat 320
• Bench 215
• Press 135
• Dead Lift 290

exercise

• A1 Slow Tank Push
• A2 Warm up Squat
• A3 Prayer Squat
• B1 Back Squat
• B2 Ham Press
• C1 Bench
• C2 Bb BOR
• C3 Calf Projections

sets x reps x resistance

• A1- 5xDown
• A2- 2x5x135, 185- 1x1x195
• A3- 3x5x5s Holds
• B1 3x5x200
• B2 5x5x5s Holds
• C1 3x5x140
• C2 3x8x95+
• C3 3x8xBW

Bb BOR