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- Upper (Full) 1 time per week
- Dumbbell burpees, triceps dip – 12 , 12 4 sets
- Renegade double row, inverted row – 6 , 12 4 sets
- - 6 , AMAP 2 sets
- Pull up, leg raises, dumbbell bench press - 5 , 10 , 12 4 sets
- Kettlebell swing, upright rows, triceps press – 10 , 12 , 8 5 sets
- - 20 , AMAP , AMAP 1 set
- Explosive rows, shoulder shrugs - 10 , 10 5 sets
- - 15 , 15 x2 no break 1 set
- Abs / Obliques 1 or 2 time per week
- Oblique crunches - 20 / 30 / 30 / 20
- Leg raises - 12 / 14 / 16 / 18 / 20
- Explosive sit ups - 20 / 18 / 16 / 14 / 12 / AMAP
- Knee to chest (Weighted) - 16 / 20 / 16 / 20 / 16 / AMAP
- Bicycle crunches, seated scissors - 20 , 20 (Each side) 5 sets
- Back / Triceps 1 or 2 times per week
- Explosive row, triceps press - 20 , 12 4 sets
- - AMAP , AMAP 1 set
- Triceps dip, renegade double rows - 12 , 6 5 sets
- Upright row, inverted rows - 15 , 15 4 sets
- - AMAP, AMAP 1 set
- Shoulders 2 times per week
- Air sit front raises - 20 4 sets
- Bear hugs, rear delts - 15 , 15 5 sets
- Lateral raises - 15 5 sets
- Shoulder shrug, explosive rows, upright rows - 12 , 15 , 15 4 sets
- Arnold Press - 15 , 12 , 10 , 15 , 20
- Legs 2 times per week
- Explosive dumbbell squat - 15 / 14 / 13 / 12 / 11 / 10
- ATG double dumbbell squat - 20 / 18 / 16 / 14 / 12 / AMAP
- Calf raises - 10 / 12 / 14 / 16 / 18 / 20 (Or AMAP)
- Split squats - 10 / 8 / 6 / 8 / 10 (Each side)
- Stiff leg dead lift - 10 / 10 / 8 / 8 / 6 / 6
- Once per week mega sets
- Explosive rows, shoulder shrugs - 15 , 12 3 sets
- - 20 , 15 2 sets
- Dumbbell burpees , inverted rows - 10 , 12 3 sets
- - 15 , 20 2 sets
- Explosive sit ups, ATG squats - 10 , 12 3 sets
- - 12 , 15 2 sets
- Upright rows, triceps press - 14 , 10 3 sets
- - 20 , 14 2 sets
- Shoulder shrugs, explosive squats - 10 , 12 3 sets
- - 15 , 15 2 sets
- Dumbbell swing, upright rows - 10 , 12 2 sets
- - 12 , 15 2 sets
- - 15 , AMAP 1 set
- Calf raises , split squats (Each side) - 12 , 8 3 sets
- - 15 , 10 2 sets
- Oblique crunches, leg raises, upright rows - 12 , 15 , 12 4 sets
- - 15 , AMAP , AMAP 1 set
- Triceps dip, press ups, knee to chest - AMAP , AMAP , AMAP 1 set
- 30 minute explosive circuit 1 Done at random
- rotate each exercise on the minute: Chin up x5, press up x10, squat x15.
- 30 minute explosive circuit 2 Done at random
- Rotate each exercise on the minute: Press up x10, Squat x10, Sit up x10
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