SOF Prep 12 week ase (5x/week)

Progression Rules – Strength

Squat & bench: add +5 lb/week as long as you hit all 3×5 with decent form. If you fail the same weight twice, deload 10% and climb again.

Deadlift: add +5–10 lb/week while bar speed is good. When you grind like crazy, drop 10% and rebuild.

Overhead press: small jumps: +2.5–5 lb/week when possible.

Progression – Bodyweight

Push-ups & sit-ups: start with comfortable reps in circuits, add +2 reps per set each week until you’re hitting ~40–50 in 2 min.

Pull-ups/chin-ups: hit them 3 days/week in the workout plus 1–2 submax sets on off-times (e.g., do 3–4 good reps whenever you pass the bar).

Progression – Running

Easy runs: start at 15–20 min, build to 30–35 min.

Intervals: gradually increase interval length (1 min → 90 s → 3–4 min) and keep rest equal or slightly shorter than work.

Long run: add 0.25–0.5 miles per week until you’re at 5–6 miles. Keep the pace slow enough to finish.

Mindset

You are allowed to make the workout shorter, but not to skip it.

Bad day? Do 1–2 main lifts and a 10-min easy run and log it as “modified.” The habit matters more than the heroics.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Paused)

Bench Press (Paused)

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Plank

Push Up

Sit Up

Bicep Curl (Barbell)

Reverse Abs Crunch (Bodyweight)

Side Plank

Deadlift (Paused)

Overhead Press (Barbell)

Upright Row (Barbell)

Chin-Up (Bodyweight)

Split Squat (Barbell)

Hanging Knee Raise

Tricep Dip (Bodyweight)

Cardio

0 reviews for SOF Prep 12 week ase (5x/week)