Workouts 1-6

Day 1 :

  • 3 rounds - 20s hollow hold, 10 scap pull-ups, 60s low plank

  • 3x5 BS @70%

  • 3x5 Press @70%

  • 1x5 DL @70%

  • 3x30 calorie assault bike, 3 minute rest

Day 2

  • Pause Front Squats - 10x2 @60-70% - rest 60s between sets - perform 3 high box jumps after each set

  • Strict Pull-Ups - 3x10

  • Pendlay Rows 3x10

  • Seated Dumbbell Arnold Press - 3x10

  • Reverse Flys - 3x10

  • Hip Extensions - 3x15

  • Strict Leg Raises - 3x10

Day 3

  • 3 rounds - 20s L-Sit, 10 scap pull-ups, 60s low plank

  • Backsquat - 5RM (absolutely no grinders of failing - this is a base build - this should be an absolute smoke show of a set)

  • Press - 5RM (same as above)

  • Deadlift - 1x5 (same as above)

  • Single Leg Dumbbell DL - 3x10

  • Barbell Hip Thrust - 3x10

Day 4

  • 3 rounds - 20s hollow hold, 10 scap pull-ups, 60s weighted low plank

  • 3x5 BS - add 5-10 pounds to last weeks working sets

  • 3x5 Press add 5-10 pounds to last weeks working sets

  • 1x5 DL add 5-10 pounds to last weeks working sets

  • 10x100m row - 60s rest between sets

Day 5

  • Bottom Up Back Squats - 2-2-2-2-2 - ascend in weight, but don’t surpass day 1’s workload

  • Strict Chin-Ups - 3x10

  • Two Arm Dumbbell Row - 3x10

  • Flat Dumbbell Bench Press - 3x10

  • Barbell Curls - 3x10

  • Hip Extensions - 3x15

  • Strict Leg Raises - 3x10

Day 6

  • 20s L-Sit, 10 scap pull-ups, 60s weighted low plank

  • Backsquat - 5RM - aim to add 5-10 pounds to last weeks working sets

  • Press - 5RM - aim to add 5-10 pounds to last weeks working sets

  • Deadlift - 1x5 - aim to add 5-10 pounds to last weeks working sets

  • Single Leg Dumbbell DL - 3x10

  • Barbell Hip Thrust - 3x10