Workout Plan: Week 1-4

Day 1: Conditioning Workout

  1. 4x800 meter runs
  2. 90 second rest inbetween each set

Day 2: Upper Body Workout

  1. chest press 3x10-12
  2. renegade rows 3x10
  3. cable rows 3x10
  4. shoulder press 3x10
  5. cable hammer curls 3x10

Day 3: Lower Body workout

  1. hex bar deadlifts 3x12
  2. landmine squats 3x12
  3. side lunges 3x10
  4. sumo pulses 3x12 into squat jumps 3x15

Day 4: Core Workout

  1. in and outs 3x35s
  2. v ups 3x15
  3. bicycle crunches 3x45s
  4. overhead plate sit-ups 3x35s
  5. weighted plank 3x45s

Day 5: Cardio/Speed Workout

  1. Warmup: Agility Ladders
  2. 1x250
  3. 1x200
  4. 6x100
  5. Full recovery inbetween

Day 6: Upper body/Core Workout

  1. push-ups 3xamrp
  2. db rows 3x10-12
  3. front raises 3x10-12
  4. bench dips 3x15
  5. isometric pull-ups 3x6

Day 7: Lower Body Workout

  1. box squats 3x10
  2. hip thrusts 3x10 into back extensions 3x10
  3. bulgarian split squat 3x6 into bulgarian jumping split squats 3x6
  4. reverse lunge to knee raise 3x10

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