Train with intensity. Build strength. Improve performance.
Monday – Posterior Chain Power
Build strength through your glutes, hamstrings, and lower back.
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Barbell Deadlift – 4 × 6
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Hip Thrusts – 3 × 10
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Lying Hamstring Curls – 3 × 12
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Single-Leg Romanian Deadlift – 3 × 10 each
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Back Extensions – 3 × 12
Tuesday – Back & Biceps Strength
Build pulling strength and upper-body power.
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Weighted Pull-Ups – 4 × 6–8
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Chest-Supported Rows – 3 × 10
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Single-Arm Cable Rows – 3 × 12 each
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EZ-Bar Curls – 3 × 10
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Hammer Curls – 3 × 12
Wednesday – Athletic Conditioning
Improve endurance, speed, and overall athletic performance.
Complete 3–4 rounds:
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Box Jumps – 10 reps
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Battle Ropes – 30 seconds
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Kettlebell Swings – 15 reps
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Walking Lunges – 12 each leg
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Mountain Climbers – 30 seconds
Rest 60–90 seconds between rounds.
Thursday – Chest & Shoulder Strength
Focus on controlled reps and progressive strength.
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Barbell Bench Press – 4 × 6
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Arnold Press – 3 × 10
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Cable Chest Flyes – 3 × 12
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Upright Cable Rows – 3 × 12
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Reverse Pec Deck – 3 × 15
Friday – Full-Body Power & Core
Put your strength to work with compound movements.
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Dumbbell Thrusters – 3 × 10
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Weighted Step-Ups – 3 × 10 each leg
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Renegade Rows – 3 × 10 each side
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Farmer's Carries – 3 × 40 yards
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Hanging Knee Raises – 3 × 15
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Ab Wheel Rollouts – 3 × 12
