Wednesday 01.31.24

Strength Training:

Horizontal Push with Upper Back/ Rear Delts (every 3:00):

- Reverse Bench Presses: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8

- Cable Face Pulls: 70x 1x10, 67x 9x10

Shoulders Superset (every 3:00):

- Landmine Presses: 55.5 x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 97.5x 3x12

- DB Lateral Raises: 35’s x 3x10

Push Finisher Superset (every 2:30):

- Dips: 0x 3x12

- Reverse Grip Pushdowns: 20x 3x12

Cardio:

- None

Tuesday 01.30.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 51 x13, 81 x12, 111 x11, 141 x10, 171 x9, 201 x 5x8

- DB Y Raises: 15’s x 2x10, 20’s x 8x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55.5 x 4x10

- Cable Face Pulls: 70x 1x10, 67x 3x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 3x12

- Cable Face Pulls: 67x 3x10

Pull Superset #4 (every 3:00):

- Pike Pull Ups: 0x 3x12

- Cable Face Pulls: 67x 3x10

Cardio:

- None

Monday 01.29.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 5x10, 80x 5x10

- Jump Rope Singles: 10x49

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 73.25 x 10x10

- Jump Rope Singles: 10x49

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 167 x 10x10

- Jump Rope Singles: 10x49

Cardio:

- None

Sunday 01.28.24

 Rest day.

Saturday 01.27.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 0x13, 15x12, 30x11, 40x10, 50x9, 55.25 x 5x8

- Cable Face Pulls: 70x 1x10, 65x 9x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 97x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Rope Cable Pushdowns: 25x 3x12

- DB Lateral Raises: 35’s x 3x10

Finisher (every 2:30):

- Dips: 4x5 (3-second negatives)

- Push Ups: 4x10 (twice the reps of dips)

Cardio:

- None

Friday 01.26.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 50.5 x13, 80.5 x12, 110.5 x11, 140.5 x10, 170.5 x9, 200.5 x 5x8

- DB Y Raises: 15’s x 3x10, 20’s x 7x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55.25 x 4x10

- Cable Face Pulls: 70x 1x10, 65x 3x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 1.25 x 3x12

- Cable Face Pulls: 65x 3x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 3x12 (stay at this weight)

- Cable Face Pulls: 65x 3x10

Cardio:

- None

Thursday 01.25.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 4x10, 80x 6x10

- Jump Rope Singles: 10x48

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 73 x 10x10

- Jump Rope Singles: 10x48

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 166.5 x 10x10

- Jump Rope Singles: 10x48

Cardio:

- None

Wednesday 01.24.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 5 x13, 15 x12, 25 x11, 35 x10, 45 x9, 55 x 5x8

- Cable Face Pulls: 67x 10x10

Push Superset (every 3:00):

- Dips: 0.75x 4x10

- Push Ups: 0.75 x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 96.5 x 3x12

- DB Lateral Raises: 35’s x 3x12

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Rope Cable Pushdowns: 30x 2x12, 27x 1x12

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Tuesday 01.23.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 50 x13, 80 x12, 110 x11, 140 x10, 170 x9, 200 x 5x8

- DB Y Raises: 15’s x 3x10, 20’s x 7x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55x 4x10

- Cable Face Pulls: 67x 4x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 1x 3x12

- Cable Face Pulls: 67x 3x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 2x12, 30x 1x12

- Cable Face Pulls: 67x 3x10

Cardio:

- None

Monday 01.22.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 3x10, 80x 7x10

- Jump Rope Singles: 10x47

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72.75 x 10x10

- Jump Rope Singles: 10x47

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 166 x 10x10

- Jump Rope Singles: 10x47

Cardio:

- None

Sunday 01.21.24

 Rest day.

Saturday 01.20.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 4.75 x13, 14.75 x12, 24.75 x11, 34.75 x10, 44.75 x9, 54.75 x 5x8

- Cable Face Pulls: 65x 10x10

Push Superset (every 3:00):

- Dips: 0.5x 4x10

- Push Ups: 0.5 x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 96 x 3x12

- DB Lateral Raises: 35’s x 2x12, 1x11

Triceps and Shoulders Superset #2 (every 3:00):

- Reverse Grip Crossover Cable Pushdowns: 20’s x 3x12

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Friday 01.19.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 49.5 x13, 79.5 x12, 109.5 x11, 139.5 x10, 169.5 x9, 199.5 x 5x8

- DB Y Raises: 15’s x 4x10, 20’s x 6x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 54.75 x 4x10

- Cable Face Pulls: 65x 10x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 0.75 x 3x12

- Cable Face Pulls: 65x 3x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 2x12, 1x11

- Cable Face Pulls: 65x 3x10

Cardio:

- None

Thursday 01.18.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 2x10, 80x 8x10

- Jump Rope Singles: 10x46

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72.5 x 10x10

- Jump Rope Singles: 10x46

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 165.5 x 10x10

- Jump Rope Singles: 10x46

Cardio:

- None

Wednesday 01.17.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 4.5 x13, 14.5 x12, 24.5 x11, 34.5 x10, 44.5 x9, 54.5 x 5x8

- Cable Face Pulls: 63x 2x10, 67x 8x10

Push Superset (every 3:00):

- Dips: 0.5x 4x10

- Push Ups: 0.5 x 4x10 (last set broken so stay at this weight)

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 95.5 x 3x12

- DB Lateral Raises: 35’s x 2x12, 1x11

Triceps and Shoulders Superset #2 (every 3:00):

- Reverse Grip Crossover Cable Pushdowns: 30x 1x12, 27x 2x12

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Tuesday 01.16.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 49 x13, 79 x12, 109 x11, 139 x10, 169 x9, 199 x 5x8

- DB Y Raises: 15’s x 4x10, 20’s x 6x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 54.5x 4x10

- Cable Face Pulls: 67x 3x10, 63x 1x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 0.5x 3x12

- Cable Face Pulls: 63x 3x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 1x12, 30x 2x12

- Cable Face Pulls: 63x 3x10

Cardio:

- None

Monday 01.15.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 2x10, 75x 8x10

- Jump Rope Singles: 10x45

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72.5 x 10x10

- Jump Rope Singles: 10x45

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 165 x 10x10

- Jump Rope Singles: 10x45

Cardio:

- None

Sunday 01.14.24

 Rest day.

Saturday 11.13.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 4.25 x13, 14.25 x12, 24.25 x11, 34.25 x10, 44.25 x9, 54.25 x 5x8

- Cable Face Pulls: 63x 7x10, 67x 3x10

Push Superset (every 3:00):

- Dips: 0.25x 5x10

- Push Ups: 0.25 x 5x10 (last set broken so stay at this weight)

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 95x 5x12

- DB Lateral Raises: 35’s x 1x12, 2x11

Triceps and Shoulders Superset #2 (every 3:00):

- Reverse Grip Crossover Cable Pushdowns: 27x 1x15, 23x 2x15

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Friday 11.12.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 48.5 x13, 78.5 x12, 108.5 x11, 138.5 x10, 168.5 x9, 198.5 x 5x8

- DB Y Raises: 15’s x 5x10, 20’s x 5x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 0.25 x 5x10

- Cable Upright Face Pulls: 60 x 5x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 1x12, 4x11

- Rear Delt DB Swings: 35’s x 1x12, 4x11

Cardio:

- None

Thursday 01.11.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 1x10, 80x 9x10

- Jump Rope Singles: 10x44

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72 x 10x10

- Jump Rope Singles: 10x44

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 164 x 10x10

- Jump Rope Singles: 10x44

Cardio:

- None

Wednesday 01.10.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 48 x13, 78 x12, 108 x11, 138 x10, 168 x9, 1978 x 5x8

- DB Y Raises: 15’s x 5x10, 20’s x 5x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 5x10

- Upright Cable Face Pulls: 60x 5x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 30x 5x12

- Rear Delt Swings: 35's x 1x12, 4x11

Cardio:

- None

Tuesday 01.09.24

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 4 x13, 14 x12, 24 x11, 34 x10, 44 x9, 54 x 5x8

- Cable Face Pulls: 67x 2x10, 63x 8x10

Push Circuit (every 3:00):

- Dips: 0x 5x10

- Push Ups: 0x 5x10

Triceps and Shoulders Superset (every 3:00):

- 1-Arm Cable Pressdowns: 30x 5x12

- DB Lateral Raises: 35’s x 1x12, 4x11

Cardio:

- None

Monday 01.08.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 80x 10x10

- Jump Rope Singles: 10x43

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 71.5 x 10x10

- Jump Rope Singles: 10x43

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 163.5 x 10x10

- Jump Rope Singles: 10x43

Cardio:

- None

Sunday 01.07.24

 Rest Day.

Saturday 01.06.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 48 x13, 78 x12, 108 x11, 138 x10, 168 x9, 198 x 5x8

- DB Y Raises: 15’s x 6x10, 20’s x 4x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 0x 5x10

- Band Upright Face Pulls: Green Band x 5x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 5x11

- Rear Delt DB Swings: 35’s x 5x11

Cardio:

- None

Friday 01.05.24

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3.75 x13, 13.75 x12, 23.75 x11, 33.75 x10, 43.75 x9, 53.75 x 5x8

- Band Face Pulls: Green Band x 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 103x 5x10

- DB Lateral Raises: 35’s x 5x11

Push Circuit (every 3:00):

- Dips: 2x8, 3x7

- Push Ups: 2x16, 3x14

Cardio:

- None

Thursday 01.04.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 3x11, 7x10

- Jump Rope Singles: 10x42

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 71x 10x10

- Jump Rope Singles: 10x42

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 163x 10x10

- Jump Rope Singles: 10x42

Cardio:

- None

Wednesday 01.03.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 47.5 x13, 77.5 x12, 107.5 x11, 137.5 x10, 167.5 x9, 197.5 x 5x8

- DB Y Raises: 15’s x 7x10, 20’s x 3x10

Pull Superset #2 (every 3:00):

- 1-Arm Cable Curls: 37x 2x10, 33x 3x10

- Rear Delt Swings: 35's x 5x11

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 5x10

- Upright Cable Face Pulls: 67x 1x10, 63x 4x10

Cardio:

- None

Tuesday 01.02.24

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3.5 x13, 13.5 x12, 23.5 x11, 33.5 x10, 43.5 x9, 53.5 x 5x8

- Cable Face Pulls: 67x 1x10, 63x 9x10

Triceps and Shoulders Superset (every 3:00):

- 1-Arm Cable Pressdowns: 37x 2x10, 33x 3x10

- DB Lateral Raises: 35’s x 5x11

Push Circuit (every 3:00):

- Dips: 1x8, 4x7

- Push Ups: 1x16, 4x14

Cardio:

- None

Monday 01.01.24

 Rest day.

Sunday 12.31.23

 Rest day.