MONDAY — The Strength Ladder
4 rounds — increase weight each round
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Squat — 8 reps
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Bench Press — 8 reps
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Bent-Over Row — 8 reps
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Romanian Deadlift — 8 reps
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Dumbbell Shoulder Press — 8 reps
Finisher:
3 rounds:
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10 Push-Ups
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15 Air Squats
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20 Mountain Climbers
Challenge: Add weight to each round while keeping your form controlled.
TUESDAY — EMOM: Every Minute Counts
20 minutes total
Start a new movement at the beginning of every minute:
Minute 1: 12 Goblet Squats
Minute 2: 10 Push-Ups
Minute 3: 12 Dumbbell Rows
Minute 4: 10 Burpees
Minute 5: Rest
Repeat 4 times.
The goal isn't to finish as fast as possible — it's to complete the work and use whatever time remains in the minute to recover.
WEDNESDAY — Upper-Body Superset Challenge
4 rounds each
Superset 1
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10 Bench Press
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10 Pull-Ups or Lat Pulldowns
Superset 2
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12 Dumbbell Shoulder Press
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12 Seated Cable Rows
Superset 3
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12 Dumbbell Curls
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12 Triceps Pushdowns
Finisher:
Push-Up Drop Set
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10 regular
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10 knees
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Hold plank until failure
THURSDAY — Lower-Body Burnout
Strength work
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Deadlift — 4 × 6
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Bulgarian Split Squat — 3 × 10/leg
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Leg Press — 3 × 12
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Hamstring Curl — 3 × 12
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Calf Raises — 3 × 15
Then: 5-Minute AMRAP
As many rounds as possible:
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10 Jump Squats
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10 Walking Lunges
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10 Kettlebell Swings
The goal: Keep moving for the entire 5 minutes.
FRIDAY — The 20-Minute Test
Set a timer for 20 minutes.
Complete as many rounds as you can:
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10 Dumbbell Thrusters
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10 Pull-Ups or Rows
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10 Push-Ups
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10 Reverse Lunges
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10 Sit-Ups
Final challenge:
After 20 minutes, record your total rounds + reps.
Next time: Try to beat your score.
