This is a comprehensive lifting program that targets all essential human movement in a

plug and play style system.

You have an enormous amount of flexibility in choosing your exercises and this program
will automatically generate your periodization.

You can select your preferred exercise program by clicking on the sheet tabs at the
bottom of the workbook.

Density: 2 days/week; 3 days/week

Push/Pull: 3 days/week; 4 days/week
Total Body: 2 days/week; 3 days/week
 Two Day Total Body
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start at cell "D10".
1
Fitness Focus: Hypertrophy

Week 1
2 3
DAY 1 Exercise Rep Scheme 1 2 3 Steps
Explosive Hang clean 3x5 40lbs 40lbs 40lbs 1. Select your fitness focus. Select cell D6.
Core 1/2 TGU 3x10 15lbs 15lbs 15lbs 2. Select your exercise for each movement category
Pre-Hab DB Cuban Press 3x10 5lbs 5lbs 5lbs click on cell D10 to have drop down list appear
3. Enter the weight used; bw equals bodyweight
Squat/Lunge/Step Goblet Squat 3x10 60lbs 60lbs 60lbs
Pull Pull-up 3x10 bw bw bw
Mobility Triangles 3x10 bw bw bw

Hinge/Hip TRX Hamstring Curl 3x10 bw bw bw

Push 1-arm DB Bench 3x10 45lbs 45lbs 45lbs
Mobility Bretzel 3x10 bw bw bw
 Two Day Total Body
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; sta

Fitness Focus: Hypertrophy

Week 1
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 3x10 Pre-Hab

Squat/Lunge/Step 3x10 Squat/Lunge/Step

Pull 3x10 Pull
Mobility 3x10 Mobility

Hinge/Hip 3x10 Hinge/Hip

Push 3x10 Push
Mobility 3x10 Mobility

Week 2
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 3x10 Pre-Hab

Squat/Lunge/Step 3x10 Squat/Lunge/Step

Pull 3x10 Pull
Mobility 3x10 Mobility
Hinge/Hip 3x10 Hinge/Hip
Push 3x10 Push
Mobility 3x10 Mobility

Week 3
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 3x10 Pre-Hab

Squat/Lunge/Step 3x10 Squat/Lunge/Step

Pull 3x10 Pull
Mobility 3x10 Mobility

Hinge/Hip 3x10 Hinge/Hip

Push 3x10 Push
Mobility 3x10 Mobility
 Week 4
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility

Week 5
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility

Week 6
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility
 Week 7
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 12-10-8 Pre-Hab

Squat/Lunge/Step 12-10-8 Squat/Lunge/Step

Pull 12-10-8 Pull
Mobility 12-10-8 Mobility

Hinge/Hip 12-10-8 Hinge/Hip

Push 12-10-8 Push
Mobility 12-10-8 Mobility

Week 8
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 12-10-8 Pre-Hab

Squat/Lunge/Step 12-10-8 Squat/Lunge/Step

Pull 12-10-8 Pull
Mobility 12-10-8 Mobility

Hinge/Hip 12-10-8 Hinge/Hip

Push 12-10-8 Push
Mobility 12-10-8 Mobility

Week 9
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 12-10-8 Pre-Hab

Squat/Lunge/Step 12-10-8 Squat/Lunge/Step

Pull 12-10-8 Pull
Mobility 12-10-8 Mobility

Hinge/Hip 12-10-8 Hinge/Hip

Push 12-10-8 Push
Mobility 12-10-8 Mobility
 Week 10
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility
10-8-6
Hinge/Hip 10-8-6 Hinge/Hip
Push 10-8-6 Push
Mobility 10-8-6 Mobility

Week 11
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility
10-8-6
Hinge/Hip 10-8-6 Hinge/Hip
Push 10-8-6 Push
Mobility 10-8-6 Mobility

Week 12
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility
10-8-6
Hinge/Hip 10-8-6 Hinge/Hip
Push 10-8-6 Push
Mobility 10-8-6 Mobility
o Day Total Body
exercises by clicking on the empty exercise cells; start at cell "D10".

Exercise Rep Scheme 1 2 3

3x5
3x10
3x10

3x10
3x10
3x10

3x10
3x10
3x10

Exercise Rep Scheme 1 2 3

3x5
3x10
3x10

3x10
3x10
3x10
 3x10
3x10
3x10

Exercise Rep Scheme 1 2 3

3x5
3x10
3x10

3x10
3x10
3x10

3x10
3x10
3x10
Exercise Rep Scheme 1 2 3
3x5
3x8
10-8-6

10-8-6
10-8-6
10-8-6

10-8-6
10-8-6
10-8-6

Exercise Rep Scheme 1 2 3

3x5
3x8
10-8-6

10-8-6
10-8-6
10-8-6

10-8-6
10-8-6
10-8-6

Exercise Rep Scheme 1 2 3

 3x5
3x8
10-8-6

10-8-6
10-8-6
10-8-6

10-8-6
10-8-6
10-8-6
Exercise Rep Scheme 1 2 3
3x5
3x10
12-10-8

12-10-8
12-10-8
12-10-8

12-10-8
12-10-8
12-10-8

Exercise Rep Scheme 1 2 3

3x5
3x10
12-10-8

12-10-8
12-10-8
12-10-8

12-10-8
12-10-8
12-10-8

Exercise Rep Scheme 1 2 3

 3x5
3x10
12-10-8

12-10-8
12-10-8
12-10-8

12-10-8
12-10-8
12-10-8
Exercise Rep Scheme 1 2 3
3x5
3x8
10-8-6

10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
10-8-6

Exercise Rep Scheme 1 2 3

3x5
3x8
10-8-6

10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
10-8-6

Exercise Rep Scheme 1 2 3

 3x5
3x8
10-8-6

10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
10-8-6
 Two Day Density
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking
empty exercise cells; start at cell "D10". Complete 3-5 rounds of each circuit. Proceed down the list to complete one ci

Fitness Focus: Hypertrophy

Week 1
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 2
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 3
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 4
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 5
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 6
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 7
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 8
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 9
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 10
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 11
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 12
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
Day Density
ox. Proceed to Week 1 and select your exercises by clicking on the
ds of each circuit. Proceed down the list to complete one circuit.

Week 1
5

Week 2
5

5
Week 3
5

Week 4
5

5
Week 5
5

Week 6
5

5
Week 7
5

Week 8
5

5
Week 9
5

Week 10
5

5
Week 11
5

Week 12
5

5
 Three Day Total Bo
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start a

Fitness Focus: Hypertrophy

Week 1
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 3x10 Pre-Hab

Squat/Lunge/Step 3x10 Squat/Lunge/Step

Pull 3x10 Pull
Mobility 3x10 Mobility

Hinge/Hip 3x10 Hinge/Hip

Push 3x10 Push
Mobility 3x10 Mobility

Week 2
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 3x10 Pre-Hab

Squat/Lunge/Step 3x10 Squat/Lunge/Step

Pull 3x10 Pull
Mobility 3x10 Mobility
Hinge/Hip 3x10 Hinge/Hip
Push 3x10 Push
Mobility 3x10 Mobility

Week 3
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 3x10 Pre-Hab

Squat/Lunge/Step 3x10 Squat/Lunge/Step

Pull 3x10 Pull
Mobility 3x10 Mobility

Hinge/Hip 3x10 Hinge/Hip

Push 3x10 Push
Mobility 3x10 Mobility
 Week 4
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility

Week 5
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility
 Week 6
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility
 Week 7
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 12-10-8 Pre-Hab

Squat/Lunge/Step 12-10-8 Squat/Lunge/Step

Pull 12-10-8 Pull
Mobility 12-10-8 Mobility

Hinge/Hip 12-10-8 Hinge/Hip

Push 12-10-8 Push
Mobility 12-10-8 Mobility

Week 8
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 12-10-8 Pre-Hab

Squat/Lunge/Step 12-10-8 Squat/Lunge/Step

Pull 12-10-8 Pull
Mobility 12-10-8 Mobility

Hinge/Hip 12-10-8 Hinge/Hip

Push 12-10-8 Push
Mobility 12-10-8 Mobility
 Week 9
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x10 Core
Pre-Hab 12-10-8 Pre-Hab

Squat/Lunge/Step 12-10-8 Squat/Lunge/Step

Pull 12-10-8 Pull
Mobility 12-10-8 Mobility

Hinge/Hip 12-10-8 Hinge/Hip

Push 12-10-8 Push
Mobility 12-10-8 Mobility
 Week 10
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility

Week 11
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility
 Week 12
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2 Exercise
Explosive 3x5 Explosive
Core 3x8 Core
Pre-Hab 10-8-6 Pre-Hab

Squat/Lunge/Step 10-8-6 Squat/Lunge/Step

Pull 10-8-6 Pull
Mobility 10-8-6 Mobility

Hinge/Hip 10-8-6 Hinge/Hip

Push 10-8-6 Push
Mobility 10-8-6 Mobility
Day Total Body
pty exercise cells; start at cell "D10".

Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3

3x5 Explosive 3x5
3x10 Core 3x10
3x10 Pre-Hab 3x10

3x10 Squat/Lunge/Step 3x10

3x10 Pull 3x10
3x10 Mobility 3x10

3x10 Hinge/Hip 3x10

3x10 Push 3x10
3x10 Mobility 3x10

Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3

3x5 Explosive 3x5
3x10 Core 3x10
3x10 Pre-Hab 3x10

3x10 Squat/Lunge/Step 3x10

3x10 Pull 3x10
3x10 Mobility 3x10
 3x10 Hinge/Hip 3x10
3x10 Push 3x10
3x10 Mobility 3x10

Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3

3x5 Explosive 3x5
3x10 Core 3x10
3x10 Pre-Hab 3x10

3x10 Squat/Lunge/Step 3x10

3x10 Pull 3x10
3x10 Mobility 3x10

3x10 Hinge/Hip 3x10

3x10 Push 3x10
3x10 Mobility 3x10
Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3
3x5 Explosive 3x5
3x8 Core 3x8
10-8-6 Pre-Hab 10-8-6

10-8-6 Squat/Lunge/Step 10-8-6

10-8-6 Pull 10-8-6
10-8-6 Mobility 10-8-6

10-8-6 Hinge/Hip 10-8-6

10-8-6 Push 10-8-6
10-8-6 Mobility 10-8-6

Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3

3x5 Explosive 3x5
3x8 Core 3x8
10-8-6 Pre-Hab 10-8-6

10-8-6 Squat/Lunge/Step 10-8-6

10-8-6 Pull 10-8-6
10-8-6 Mobility 10-8-6

10-8-6 Hinge/Hip 10-8-6

10-8-6 Push 10-8-6
10-8-6 Mobility 10-8-6
Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3
3x5 Explosive 3x5
3x8 Core 3x8
10-8-6 Pre-Hab 10-8-6

10-8-6 Squat/Lunge/Step 10-8-6

10-8-6 Pull 10-8-6
10-8-6 Mobility 10-8-6

10-8-6 Hinge/Hip 10-8-6

10-8-6 Push 10-8-6
10-8-6 Mobility 10-8-6
Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3
3x5 Explosive 3x5
3x10 Core 3x10
12-10-8 Pre-Hab 12-10-8

12-10-8 Squat/Lunge/Step 12-10-8

12-10-8 Pull 12-10-8
12-10-8 Mobility 12-10-8

12-10-8 Hinge/Hip 12-10-8

12-10-8 Push 12-10-8
12-10-8 Mobility 12-10-8

Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3

3x5 Explosive 3x5
3x10 Core 3x10
12-10-8 Pre-Hab 12-10-8

12-10-8 Squat/Lunge/Step 12-10-8

12-10-8 Pull 12-10-8
12-10-8 Mobility 12-10-8

12-10-8 Hinge/Hip 12-10-8

12-10-8 Push 12-10-8
12-10-8 Mobility 12-10-8
Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3
3x5 Explosive 3x5
3x10 Core 3x10
12-10-8 Pre-Hab 12-10-8

12-10-8 Squat/Lunge/Step 12-10-8

12-10-8 Pull 12-10-8
12-10-8 Mobility 12-10-8

12-10-8 Hinge/Hip 12-10-8

12-10-8 Push 12-10-8
12-10-8 Mobility 12-10-8
Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3
3x5 Explosive 3x5
3x8 Core 3x8
10-8-6 Pre-Hab 10-8-6

10-8-6 Squat/Lunge/Step 10-8-6

10-8-6 Pull 10-8-6
10-8-6 Mobility 10-8-6

10-8-6 Hinge/Hip 10-8-6

10-8-6 Push 10-8-6
10-8-6 Mobility 10-8-6

Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3

3x5 Explosive 3x5
3x8 Core 3x8
10-8-6 Pre-Hab 10-8-6

10-8-6 Squat/Lunge/Step 10-8-6

10-8-6 Pull 10-8-6
10-8-6 Mobility 10-8-6

10-8-6 Hinge/Hip 10-8-6

10-8-6 Push 10-8-6
10-8-6 Mobility 10-8-6
Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme 1 2 3
3x5 Explosive 3x5
3x8 Core 3x8
10-8-6 Pre-Hab 10-8-6

10-8-6 Squat/Lunge/Step 10-8-6

10-8-6 Pull 10-8-6
10-8-6 Mobility 10-8-6

10-8-6 Hinge/Hip 10-8-6

10-8-6 Push 10-8-6
10-8-6 Mobility 10-8-6
 Three Day Push
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start at

Fitness Focus: Strength

Week 1
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 2
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Explosive 5-4-3 Explosive
Core 3x10 Core

Hinge/Hip 3x5 Squat/Lunge/Step

Horizontal Pull 3x5 Horizontal Push

Vertical Pull 3x5 Vertical Push

Mobility 3x5 Mobility
 Week 3
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 4
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Explosive 3-2-1 Explosive
Core 3x8 Core

Hinge/Hip 5-4-3 Squat/Lunge/Step

Horizontal Pull 5-4-3 Horizontal Push

Vertical Pull 5-4-3 Vertical Push

Mobility 5-4-3 Mobility
 Week 5
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility

Week 6
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Explosive 3-2-1 Explosive
Core 3x8 Core

Hinge/Hip 5-4-3 Squat/Lunge/Step

Horizontal Pull 5-4-3 Horizontal Push

Vertical Pull 5-4-3 Vertical Push

Mobility 5-4-3 Mobility

Week 7
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 8
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Explosive 4-3-2 Explosive
Core 3x10 Core

Hinge/Hip 3x5 Squat/Lunge/Step

Horizontal Pull 3x5 Horizontal Push

Vertical Pull 3x5 Vertical Push

Mobility 3x5 Mobility
 Week 9
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 10
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Explosive 3-2-1 Explosive
Core 3x5 Core

Hinge/Hip 3-2-1 Squat/Lunge/Step

Horizontal Pull 3-2-1 Horizontal Push

Vertical Pull 3-2-1 Vertical Push

Mobility 3-2-1 Mobility

Week 11
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility

Week 12
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Explosive 3-2-1 Explosive
Core 3x5 Core

Hinge/Hip 3-2-1 Squat/Lunge/Step

Horizontal Pull 3-2-1 Horizontal Push

Vertical Pull 3-2-1 Vertical Push

Mobility 3-2-1 Mobility
 Day Push Pull
ercise cells; start at cell "D10".

Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3

5-4-3 Explosive 5-4-3
3x10 Core 3x10

3x5 Squat/Lunge/Step 3x5

3x5 Horizontal Push 3x5

3x5 Vertical Push 3x5

3x5 Mobility 3x5

Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

5-4-3 Explosive 5-4-3
3x10 Core 3x10

3x5 Hinge/Hip 3x5

3x5 Horizontal Pull 3x5

3x5 Vertical Pull 3x5

3x5 Mobility 3x5
 Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3
5-4-3 Explosive 5-4-3
3x10 Core 3x10

3x5 Squat/Lunge/Step 3x5

3x5 Horizontal Push 3x5

3x5 Vertical Push 3x5

3x5 Mobility 3x5

Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

3-2-1 Explosive 3-2-1
3x8 Core 3x8

5-4-3 Hinge/Hip 5-4-3

5-4-3 Horizontal Pull 5-4-3

5-4-3 Vertical Pull 5-4-3

5-4-3 Mobility 5-4-3
 Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3
3-2-1 Explosive 3-2-1
3x8 Core 3x8

5-4-3 Squat/Lunge/Step 5-4-3

5-4-3 Horizontal Push 5-4-3

5-4-3 Vertical Push 5-4-3

5-4-3 Mobility 5-4-3

Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

3-2-1 Explosive 3-2-1
3x8 Core 3x8

5-4-3 Hinge/Hip 5-4-3

5-4-3 Horizontal Pull 5-4-3

5-4-3 Vertical Pull 5-4-3

5-4-3 Mobility 5-4-3

Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3

4-3-2 Explosive 4-3-2
3x10 Core 3x10

3x5 Squat/Lunge/Step 3x5

3x5 Horizontal Push 3x5

3x5 Vertical Push 3x5

3x5 Mobility 3x5

Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

4-3-2 Explosive 4-3-2
3x10 Core 3x10

3x5 Hinge/Hip 3x5

3x5 Horizontal Pull 3x5

3x5 Vertical Pull 3x5

3x5 Mobility 3x5
 Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3
4-3-2 Explosive 4-3-2
3x10 Core 3x10

3x5 Squat/Lunge/Step 3x5

3x5 Horizontal Push 3x5

3x5 Vertical Push 3x5

3x5 Mobility 3x5

Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

3-2-1 Explosive 3-2-1
3x5 Core 3x5

3-2-1 Hinge/Hip 3-2-1

3-2-1 Horizontal Pull 3-2-1

3-2-1 Vertical Pull 3-2-1

3-2-1 Mobility 3-2-1

Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3

3-2-1 Explosive 3-2-1
3x5 Core 3x5

3-2-1 Squat/Lunge/Step 3-2-1

3-2-1 Horizontal Push 3-2-1

3-2-1 Vertical Push 3-2-1

3-2-1 Mobility 3-2-1

Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

3-2-1 Explosive 3-2-1
3x5 Core 3x5

3-2-1 Hinge/Hip 3-2-1

3-2-1 Horizontal Pull 3-2-1

3-2-1 Vertical Pull 3-2-1

3-2-1 Mobility 3-2-1
 Three Day Density
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking
empty exercise cells; start at cell "D10". Complete 3-5 rounds of each circuit. Proceed down the list to complete one ci

Fitness Focus: Hypertrophy

Week 1
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 2
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 3
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 4
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 5
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 6
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 7
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 8
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 9
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 10
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
 Week 11
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Week 12
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 2 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit

Day 3 Exercise Rep Scheme 1 2 3 4

Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
e Day Density
Proceed to Week 1 and select your exercises by clicking on the
of each circuit. Proceed down the list to complete one circuit.

Week 1
5

Week 2
5
5

5
Week 3
5

Week 4
5

5
5
Week 5
5

Week 6
5

5
5
Week 7
5

Week 8
5

5
5
Week 9
5

Week 10
5

5
5
Week 11
5

Week 12
5

5
5
 Four Day Push Pull
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start at cel

Fitness Focus: Strength

Week 1
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 2
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility
 Week 3
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 5-4-3 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 4
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility
 Week 5
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility

Week 6
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 3-2-1 Explosive
Core 3x8 Core

Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull

Vertical Push 5-4-3 Vertical Pull

Mobility 5-4-3 Mobility
 Week 7
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 8
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility
 Week 9
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 4-3-2 Explosive
Core 3x10 Core

Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull

Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility

Week 10
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility
 Week 11
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility

Week 12
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2
Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility

DAY 3 Exercise Rep Scheme 1 2 3 DAY 4

Explosive 3-2-1 Explosive
Core 3x5 Core

Squat/Lunge/Step 3-2-1 Hinge/Hip

Horizontal Push 3-2-1 Horizontal Pull

Vertical Push 3-2-1 Vertical Pull

Mobility 3-2-1 Mobility
ay Push Pull
king on the empty exercise cells; start at cell "D10".

Exercise Rep Scheme 1 2 3

5-4-3
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

5-4-3
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

5-4-3
 3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

5-4-3
3x10

3x5
3x5

3x5
3x5
Exercise Rep Scheme 1 2 3
5-4-3
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

5-4-3
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

3-2-1
3x8

5-4-3
5-4-3

5-4-3
 5-4-3

Exercise Rep Scheme 1 2 3

3-2-1
3x8

5-4-3
5-4-3

5-4-3
5-4-3
Exercise Rep Scheme 1 2 3
3-2-1
3x8

5-4-3
5-4-3

5-4-3
5-4-3

Exercise Rep Scheme 1 2 3

3-2-1
3x8

5-4-3
5-4-3

5-4-3
5-4-3

Exercise Rep Scheme 1 2 3

3-2-1
3x8

5-4-3
5-4-3

5-4-3
 5-4-3

Exercise Rep Scheme 1 2 3

3-2-1
3x8

5-4-3
5-4-3

5-4-3
5-4-3
Exercise Rep Scheme 1 2 3
4-3-2
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

4-3-2
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

4-3-2
3x10

3x5
3x5

3x5
 3x5

Exercise Rep Scheme 1 2 3

4-3-2
3x10

3x5
3x5

3x5
3x5
Exercise Rep Scheme 1 2 3
4-3-2
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

4-3-2
3x10

3x5
3x5

3x5
3x5

Exercise Rep Scheme 1 2 3

3-2-1
3x5

3-2-1
3-2-1

3-2-1
 3-2-1

Exercise Rep Scheme 1 2 3

3-2-1
3x5

3-2-1
3-2-1

3-2-1
3-2-1
Exercise Rep Scheme 1 2 3
3-2-1
3x5

3-2-1
3-2-1

3-2-1
3-2-1

Exercise Rep Scheme 1 2 3

3-2-1
3x5

3-2-1
3-2-1

3-2-1
3-2-1

Exercise Rep Scheme 1 2 3

3-2-1
3x5

3-2-1
3-2-1

3-2-1
 3-2-1

Exercise Rep Scheme 1 2 3

3-2-1
3x5

3-2-1
3-2-1

3-2-1
3-2-1
Movement
category Warm-ups Pre-hab Mobility
Foam Roll DB Cuban Press ASLR
Mini Bands KB Armbar Bretzel
Exercises KB Complex TRX Alphabet Quadruped T-spine
*= multiple Tools TGU S2S
Shinbox
Triangles
TRX Upper Body Sequence
Explosive Squat/Lunge/Step Hinge/Hip Push Vertical Push
Band Broad Jump 2KB Squat 1-leg B.Ext ***Vertical*** Push Jerk*
Band Ice Skater Jump Drop Lunge* 1-leg RDL* Push Press* Push Press*
Band vertical /Split jump Front/Back Squat Back Ext. Strict Press* Strict Press*
Belt Band Jump Squat Goblet Squat Band Swing Push Jerk* TRX handstand PU
Clean/Snatch Pull Lateral Step-up* GHR TRX handstand PU
DB H.Snatch Lunge* KB Swing ***Horizontal***
Hang clean Reverse Lunge* RDL* Bench Press*
Hang High Pull RFE Squat* Skier Swing 1-arm DB Bench
Hang Jump Shrug Side Lunge* Slide RDL* Incline Bench *
Hang M.Clean Side Squat* Slide SHELC DB 1/2 Bench
Hang M.Snatch Step-up* Stagger Swing Push-up Variations
Hang Snatch USB Bearhug Squat TRX Hamstring Curl TRX Push-up
Iceskater MB/Band USB Rotational Lunge TRX SHELC
Jump Squat Bar
KB 1/2 Snatch
KB Clean 1
KB clean 2
KB High Pull (triple ext.)
KB snatch
MB Scoop/Thruster
Seated Box Jump
Split Jump/MB/Band
USB Clean
USB Rotational High Pull
USB Snatch
Pull Vertical Pull Horizontal Push Horizontal Pull
***Vertical*** Cable Pulldown 1-arm DB Bench Cable Rows
Chin-up Chin-up Bench Press* DB Supported Row
Pull-up Neutral PU DB 1/2 Bench DB Unsupported Row
Neutral PU Pull-up Incline Bench * TRX 1-arm Row
Side to Side PU Side to Side PU Push-up Variations TRX Partner Row
Cable Pulldown TRX Push-up TRX Row
***Horizontal***
Cable Rows
DB Supported Row
DB Unsupported Row
TRX 1-arm Row
TRX Partner Row
TRX Row
Core/Rotation Core/Pillar Core Other
1/2 TGU Ab Wheel 1/2 TGU Battle Ropes
Band Palloff Press Plank Ab Wheel Sled carioca walk
KB Windmill Side Plank (reach) Band Palloff Press Sled duck walk
Landmine Slide Saw KB Windmill Sled Explosive Pull
MB Cyclone Slams TRX Falling Plank Landmine Sled lateral Slide
MB Rotations TRX Saw MB Cyclone Slams Sledgehammer
TRX Pull-Push TRX Superman MB Rotations Tire Flips
TRX Rip Pitch Fork Plank Walking Carry Double OH
TRX Rip Slap Shot Side Plank (reach) Walking Carry Double Rack
TRX Rip Triple Strike Slide Saw Walking Carry Farmer
TRX Soup Stir TRX Falling Plank Walking Carry High-Low
TRX Pull-Push
TRX Rip Pitch Fork
TRX RIP Slap Shot
TRX Rip triple strike
TRX Saw
TRX Soup Stir
TRX Superman
 Sequence Six_Day Training_Focus Density
1 1 Hypertrophy Hypertrophy
2 2 Strength Strength
3 3 Total Fitness
4 4
5
6

e OH
e Rack
 Hypertrophy Strength Total Fitness
Weeks Exercise Rep Scheme Weeks Exercise Rep Scheme Weeks Exercise
1-3 Explosive 3x5 1-3 Explosive 5-4-3 1-3 Explosive
4-6 Explosive 3x5 4-6 Explosive 3-2-1 4-6 Explosive
7-9 Explosive 3x5 7-9 Explosive 4-3-2 7-9 Explosive
10-12 Explosive 3x5 10-12 Explosive 3-2-1 10-12 Explosive
1-3 Core 3x10 1-3 Core 3x10 1-3 Core
4-6 Core 3x8 4-6 Core 3x8 4-6 Core
7-9 Core 3x10 7-9 Core 3x10 7-9 Core
10-12 Core 3x8 10-12 Core 3x5 10-12 Core
1-3 Others 3x10 1-3 Others 3x5 1-3 Others
4-6 Others 10-8-6 4-6 Others 5-4-3 4-6 Others
7-9 Others 12-10-8 7-9 Others 3x5 7-9 Others
10-12 Others 10-8-6 10-12 Others 3-2-1 10-12 Others
Total Fitness
Rep Scheme
3x5 DENSITY
4-3-2 Hypertrophy
3x5 Explosive 5 reps/circuit
4-3-2 Non-Explosive 8 reps/circuit
3x10 Strength
3x8 Explosive 5 reps/circuit
3x10 Non-Explosive 5 reps/circuit
3x5
3x10
3x5
3x8
5-4-3