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FULL BODY WORKOUT Bench Press Dumbell Flys Dumbell Incline Wide Grip Bench Press Split Squat

(One-Legged) Military Press Overhead Extensions Incline Bench Front Raise Sumo Squat Step Ups Upright Row Dumbell Bench Press Bench Dips Parallel Squat Leg Curls Roman Dead Lift Barbell Lunges Seated Rows Seated Lat Pull Downs Bent Over Rows Dumbell Shrugs Dumbell Curls Hammer Curls Barbell Curls Hang Clean Power Clean Dips Pull Ups Ham/Glute Plate Circuit

CURRENT MAX DESIRED MAX

55% 60% 65% 70% 75% 80% 85% 90% 95% 100%

Week 1 Day 1 Warm Up Circuit Jump Ropes Circuit Bench Press Dumbell Incline Press Dumbell Chest Flys Pull Ups Plate Circuit

Weight

Sets 1 1 3 3 3 3 3

Reps

Name: Repeat Every Day Repeat Every Day

6 6 6 6

55

Week 1 Day 2 10 Yard Sprints 20 Yard Sprints Pro Agility Drill Ab Circuit Week 1 Day 3 Parallel Squat Sumo Squat Roman Dead Lift Leg Curls Step Ups Overhead Extensions Twisting Curls Hammer Curls Glute/Ham Pull Ups Week 1 Day 4 Pro Agility Drill 400m Bench V Crunches Dumbell Side Bends 30 Yard Sprints Week 1 Day 5 Dips Power Clean Bent Over Rows Dumbell Shrugs Glute/Ham

10 5 5

3 3 3 3 3 3 3 3 2 2

6 6 6 6 6 6 6 6 10 max

55

5 3 3 3 15 20 5 Timed

3 3 3 3 2

15 6 6 6 10

55

Week 2 Day 1 Warm Up Circuit Jump Rope Circuit Bench Press Incline Bench Press Dumbell Flys Push Press Lat Pull Down Upright Row Week 2 Day 2 Pro Agility Drill 20 Yard Sprint 20 Yard Slides Dumbell Side Bends Ab Circuit Week 2 Day 3 Parallel Squat Barbell Lunges Leg Curls Roman Dead Lift Step Ups Dips Glute/Ham 20 Yard Sprint/Back/Sprint

Weight

Sets 1 1 4 3 3 3 3 3

Reps

Name: Repeat Every Day Repeat Every Day

8 8 8 8 8 8

55

5 5

4 3 3 3 4 4 3

8 8 8 8 8 8 8 10

55

Week 2 Day 4 Pro Agility Stairs

Sandbag

5 3

2 Minutes

Ab Circuit Week 2 Day 5 Pull Ups Rows Power Clean Jammer Press Glute/Ham Plate Circuit 20 Yard Sprints

3 3 3 3 2 1

max 8 8 8 10 10

55

Week 3 Day 1 Warm Up Circuit Jump Rope Circuit CrossOver Step Ups Bench Press Dumbell Incline Bench Partner Push Up Pull Ups Push Press Inverted Row Week 3 Day 2 10 Yard Sprints 40 Yard Sprints Pro Agility Drill Ab Circuit Glute/Ham

Weight

Sets 1 1 3 5 4 4 4 4 3

Reps

Name: Repeat Every Day Repeat Every Day

8 8 8 8 8 8 8

60

5 5 5 2 15

Week 3 Day 3 Parallel Squat Sumo Squat Dead Lift Leg Curls Dumbell Single Leg Squat Plyo Box Jumps Glute/Ham

5 4 4 4 4 3 3

8 8 8 8 8 10 10

60

Week 3 Day 4 30 Yard Ladder Pro Agility Drill 10 Yard Sprints Bench V Crunches Dumbell Side Bends Ab Circuit Week 3 Day 5 Pull Ups Inverted Rows Shrugs Jammer Press Power Clean Dumbell Bear Crawl

3 3

5 5 5 15 20

5 4 4 4 4

8 8 8 8 8 10 Laps

60

Week 4 Day 1 Warm Up Circuit Jump Rope Circuit Push Press Bench Press Dumbell Incline Press 12" Box Front Squat Dips Pull Ups Week 4 Day 2 Stairs Ab Circuit

Weight

Sets 1 1 5 5 5 5 3 3

Reps

Name: Repeat Every Day Repeat Every Day

7 7 7 7 10 10

65

Sandbag

3 Minutes

Pro Agility Pull Ups Week 4 Day 3 Parallel Squat Step Ups Dumbell Reverse Lunges Dead Lift Glute/Ham Leg Curls Power Shrugs

6 Max

5 5 5 5 3 5 5

7 7 7 7 10 7 7

65

Week 4 Day 4 Pro Agility Drill Bench V Crunches Dumbell Side Bends Pull Ups Ab Circuit Week 4 Day 5 Inverted Rows Power Clean Box Jump Burpees Speed Skaters Glute/Ham Sideways Pull Ups

3 3 5

5 20 25 max

5 5 6 6 3 3

7 7 AMAP AMAP 10 10

65 30 Sec. 30 Sec.

Week 5 Day 1 Warm Up Circuit Jump Rope Circuit Push Press Incline Bench Press Dumbell Bench Press Front Squat Pull Ups Inverted Row Plate Circuit Week 5 Day 2 10 Yard Sprits 40 Yard Sprints Ab Circuit Reverse Barbell Lunges Week 5 Day 3 Parallel Squat Dumbell Single Leg Squat Dead Lift Glute/Ham Sumo Squats Pushup Circles Dips

Weight

Sets 1 1 5 5 5 5 5 5 1

Reps

Name: Repeat Every Day Repeat Every Day

6 6 6 6 6 6

70

8 5 5 10

5 5 5 5 5 5 5

6 6 6 6 6 6 6

70

Week 5 Day 4 60 Yard Shuttle Run Pro Agility Run Bench V Crunches Glute/Ham Ab Circuit Week 5 Day 5 Pull Ups Inverted Rows Shrugs Jammer Press Power Clean Dumbell Reverse Lunges R/L Side Plank w/ Push Up

3 3

5 5 20 20

5 5 5 5 5 5 5

6 6 6 6 6 10 10

70

Week 6 Day 1 Warm Up Circuit Jump Rope Circuit Reverse Dumbell Step Ups Alt. Dumbell Bench Press Incline Bench Press Front Squat Push Press Pull Ups Week 6 Day 2 Pro Agility Drill Barbell Reverse Lunges Ab Circuit 40 Yard Sprints Week 6 Day 3 Parallel Squat Dumbell Lateral Step Ups Mountain Climbers Dead Lift Glute/Ham Dips Burpee Box Jumps Small Tire Flips

Weight

Sets 1 1 3 5 5 5 5 5

Reps

Name: Repeat Every Day Repeat Every Day

10 6 6 6 6 max

75

5 10 5 Timed

5 5 5 5 3 5 5 3

6 6 30 sec 6 10 max 30 sec 60 sec

75

Week 6 Day 4 Stairs Bench V Crunches Ab Circuit 20 yard Sprints Push Press Week 6 Day 5 Inverted Rows Dumbell Step Ups Pull Ups Power Clean Glute/Ham Shrugs Jammer Press Bench Jump Overs Lateral Front to Back

Sandbag

5 3 2 5

2 Minutes 20 20 5

5 3 5 5 3 3 5 2 2

6 10 max 6 10 10 6 10 10

75

Week 7 Day 1 Warm Up Circuit Jump Rope Circuit Push Press Bench Press Dumbell Incline Press Front Squat Pull Ups Plate Circuit Week 7 Day 2 10 Yard Sprints 20 Yard Sprints Push Press Pull Ups Ab Circuit Week 7 Day 3 Parallel Squat Single Leg Squat Dead Lift Leg Curls Sumo Squat Glue/Ham Dips Lateral Step Ups

Weight

Sets 1 1 4 4 4 4 4 2

Reps

Name: Repeat Every Day Repeat Every Day

4 4 4 4 4

60

6 3

8 8 4 Max

4 3 3 4 4 2 4 2

4 4 4 4 4 10 Max 10

60

Split Jumps Week 7 Day 4 10 Yard Sprints 400m Run Bench V Crunches Barbell Reverse Lunges Glute/Ham Dumbell Side Bends Ab Circuit Week 7 Day 5 Pro Agility Drill Pull Ups Shrugs Inverted Ros Power Clean Glute/Ham 20 Yard Sprints Tire Flips

10

10 3 6 2 3 4 10 25

Timed Timed

4 3 3 4 2 4

4 Max 4 10 4 10 6 Max

Timed

60 Timed

Week 8 Day 1 Warm Up Circuit Jump Rope Circuit Push Press Bench Press Dumbell Incline Press Front Squat Plate Circuit Week 8 Day 2 Jump Ropes Pro Agility Run Pull Ups 40 Yard Sprints Push Press Ab Circuit Week 8 Day 3 Parallel Squat Sumo Squat Dumbell Lunges Glute/Ham Step Ups Pull Ups Dips

Weight

Sets 1 1 4 5 4 4 2

Reps

Name: Repeat Every Day Repeat Every Day

5 5 5 5

80

1 5 5

850 5 Max 6 5

Timed

5 4 5 2 4 5 5

5 5 5 10 5 Max Max

80

Week 8 Day 4 20 Yard Sprints 40 Yard Sprints Barbell Reverse Lunges Glute/Ham Dumbell Side Bends Ab Circuit Week 8 Day 5 Pull Ups Dead Lift Inverted Rows Box Squat Power Clean Shrugs 1600m Run

5 2 4

6 6 5 10 35

Timed Timed

5 4 4 4 5 4 After Warm Up

Max 5 5 5 5 5 1

80 Timed

Week 9 Day 1 Jump Ropes Warm Up Circuit Speed Ladder Bench Press Dumbell Incline Press Dumbell Flys Wide Grip Bench Press Military Press Lat Pull Down Week 9 Day 2 Pro Agility 40 Yard Sprints Pull Ups Push Press Ab Circuit Week 9 Day 3 Parallel Squat Step Ups Roman Dead Lift Leg Curls Sumo Squat Overhead Extensions Dips Barbell Curls Hammer Curls Week 9 Day 4 10 Yard Sprints 40 Yard Sprints Reverse Barbell Lunges Ab Circuit Week 9 Day 5 Pull Ups Seated Rows Shrugs Lat Pulldowns Hang Clean Glute/Ham 400m Run

Weight

Sets 1 1 1 4 4 4 4 3 3

Reps 850

% 100

Name: Repeat Every Day Repeat Every Day Repeat Every Day

4 4 4 4 4 4

85

5 4

5 7 Max 4

Timed Timed

4 4 4 4 5 5 4 5 5

4 4 4 4 4 4 Max 4 4

85

5 8 5

Timed Timed

4 4 4 4 4 3

Max 4 4 4 4 15 3

85 Timed

Week 10 Day 1 Jump Ropes Warm Up Circuit Speed Ladder Bench Press Incline Press Flys Military Press Plate Circuit Week 10 Day 2 Pro Agility 20 Yard Sprints 40 Yard Sprints Push Press Dips Ab Circuit Week 10 Day 3 Parallel Squat Sumo Squat Dumbell Lunges Glute/Ham Dumbell Single Leg Squat Dumbell Curls Hammer Curls Overhead Extensions Week 10 Day 4 Pro Agility

Weight

Sets 1 1 1 4 3 3 4

Reps 950

% 100

Name: Repeat Every Day Repeat Every Day Repeat Every Day

3 3 3 3 2

90

4 4

6 10 10 3 Max

Timed Timed Timed

4 3 3 3 4 4 4 4

3 3 3 10 3 4 4 4

90

Timed

20 Yard Sprints 40 Yard Sprints Barbell Reverse Lunges Ab Circuit Week 10 Day 5 Pull Ups Standing Rows Hang Clean Seated Rows Lat Pulldowns 200m Run

10 10 4

Timed Timed

4 3 4 4 4

Max 3 3 3 3 4

90

Timed

Week 11 Day 1 Jump Ropes Warm Up Circuit Speed Ladder Bench Press Dumbell Incline Pres Wide Grip Bench Press Military Press Plate Circuit Week 11 Day 2 Pro Agility 20 Yard Sprints 40 Yard Sprints Push Press Ab Circuit Week 11 Day 3 Parallel Squat Roman Dead Lift Sumo Squat Leg Curls Overhead Extensions Barbell Curls Hammer Curls Dips Week 11 Day 4 20 Yard Sprints 40 Yard Sprints Barbell Reverse Lunges Ab Circuit Week 11 Day 5 Pull Ups Hang Clean Seated Rows Standing Rows Glute/Ham Shrugs 1600m Run

Weight

Sets 1 1 1 3 3 3 3

Reps 1000

% 100

Name: Repeat Every Day Repeat Every Day Repeat Every Day

2 2 2 2 3

95

8 10 10 3

Timed Timed Timed

3 3 3 3 3 3 3 2

2 2 2 2 2 2 2 Max

95

12 12 3

Timed Timed

3 3 3 3 2 3

Max 2 2 2 10 3 1

95

Timed

Week 12 Day 1 Jump Ropes Warm Up Circuit Speed Ladder Bench Press Incline Press Military Press Plate Circuit Week 12 Day Day 2

Weight

Sets 1 1 1 2 2 2 1

Reps 1000

% 100

Name: Repeat Every Day Repeat Every Day Repeat Every Day

1 1 1

100

Pro Agility 20 Yard Sprints 40 Yard Sprints Push Press Ab Cicuit Week 12 Day 3 Parallel Squat Barbell Lunges Roman Dead Lift Leg Curls Overhead Extension Dumbell Curls Barbell Curls Week 12 Day 4 Pro Agility Reverse Barbell Lunges 10 Yard Sprints 40 Yard Sprints Pull Ups Ab Circuit Week 12 Day 5 Hang Clean Seated Rows Standing Rows Shrugs Dips Glute/Ham 100m Run

1 2

10 20 2 2

Timed Timed

2 2 2 2 2 2 2

1 2 2 2 2 2 2

100

10 2 2 2 Max

Timed Timed Timed

2 2 2 2 2 2

1 2 2 2 Max 20 2

100

Timed

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