Unleash your inner warrior with the N7 SpecOps Training Protocol, an intense 8-week program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a dynamic mix of barbell and bodyweight exercises, focusing on strength, endurance, and explosive power. Each session incorporates strategic supersets to maximize muscle engagement and efficiency, ensuring you achieve peak performance. Equip yourself with the tools to conquer your goals and transform your physique!

This 3-day-a-week full body program is built for maximum strength and conditioning, hitting every major muscle group each session. Optional cardio, stretching, and ab circuits are performed on off days, providing flexibility and optimal recovery for busy schedules. The training split balances intense lifts with functional movement, while off-day add-ons support endurance, flexibility, and core stability, helping you build muscle, improve overall fitness, and maintain readiness all week.

Progression Method (Double Progression)
For each exercise:

Pick a target rep range (e.g., 8–12).

When top reps are achieved for all sets with good form, increase load by 2.5–5lbs.

Return to the low end of the range and repeat.



N7 SpecOps Training Protocol

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Overhead Press (Barbell)

Bench Press (Barbell)

Side Plank

Dead Bug

Incline Bench Press (Barbell)

Bird Dog

Hanging Knee Raise

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