Tabata format: 20 seconds all-out, 10 seconds rest, 8 rounds (4 minutes per block).
Ground rules
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Do the heavy work first, while you’re fresh, and rest 2-3 minutes between main-lift sets.
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Keep tabata loads light to moderate. Never put a heavy barbell lift in a tabata block, because form breaks down under fatigue.
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Rest 60-90 seconds between tabata blocks.
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Each session takes about 50-60 minutes. Warm up thoroughly before your first heavy set.
Monday - Lower Body Power
Heavy squats, then fire up the legs.
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Barbell Back Squat - 4 × 5
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Romanian Deadlift - 3 × 8
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Walking Lunges - 3 × 10 each leg
Tabata Finisher (4 min): Kettlebell Swings (20 seconds all-out, 10 seconds rest, 8 rounds)
Tuesday - Push Strength
Press heavy, finish fast.
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Barbell Bench Press - 4 × 5
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Standing Overhead Press - 3 × 6
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Incline Dumbbell Press - 3 × 8
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Triceps Rope Pushdowns - 2 × 12
Tabata Finisher (4 min): Push-Ups or Battle Ropes (20 seconds all-out, 10 seconds rest, 8 rounds)
Wednesday - Pull Strength
Build a thick, powerful back.
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Weighted Pull-Ups (or Pull-Ups) - 4 × 6
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Barbell Bent-Over Row - 4 × 6
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Single-Arm Cable Row - 3 × 10 each
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EZ-Bar Curls - 3 × 10
Tabata Finisher (4 min): Rowing Machine Sprints (20 seconds all-out, 10 seconds rest, 8 rounds)
Thursday - Deadlift & Posterior Chain
Heavy hinge work, then drive.
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Deadlift - 4 × 4
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Hip Thrusts - 3 × 8
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Lying Hamstring Curls - 3 × 10
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Back Extensions - 2 × 12
Tabata Finisher (4 min): Sled Push or Assault Bike Sprints (20 seconds all-out, 10 seconds rest, 8 rounds)
Friday - Full-Body Power & Conditioning
Finish the week with athletic work.
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Push Press - 4 × 5
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Front Squat - 3 × 6
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Farmer’s Carries - 3 × 40 yards
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Hanging Knee Raises - 3 × 12
Tabata Finisher (3 blocks, 4 min each):
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Dumbbell Thrusters (light)
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Alternate Box Jumps / Mountain Climbers
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Medicine Ball Slams
Weekend: Rest, walk, and stretch.
Coaching tips
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Main-lift effort: leave 1-2 reps in the tank for the first few weeks, then add weight gradually.
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Tabata effort: “all-out” means hard but controlled. If you’re forcing ugly reps, scale down.
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Recovery matters with this much intensity. Prioritize sleep and protein, and take an extra rest day if your lifts start dropping.
