Program Description
Strongman, loaded bodyweight, kettlebell, sandbag, barbell, joint friendlier variations and mobility work for the long term military athlete.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedAug 11, 2024 05:48
- Last EditedJun 18, 2025 12:40

Summary
Embark on a transformative 6-week journey with the Tomorrow War program, designed for those ready to elevate their fitness game. This 5-day-a-week regimen combines dynamic cardio sessions, like recovery runs, with strength-building supersets focusing on bodyweight and barbell exercises. Each workout is meticulously crafted to enhance your endurance and sculpt your physique, all from the comfort of your garage gym. Get ready to unleash your potential and conquer your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Run1 Set
60 mins
-
Day 3
1A
Squat (Bodyweight)1 Set
20-40 Reps
-
1B
Split Squat (Bodyweight)1 Set
10-20 Reps
-
1C
Cossack Squat2 Sets
10-20 Reps
-
1D
Sissy Squat2 Sets
10-15 Reps
-
1E
Jump Squat2 Sets
10 Reps
-
1F
Split Squat Jump2 Sets
10 Reps
-
2
Cambered Bar Squat1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
3
Romanian Deadlift (Trap Bar)1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@7.5
@8
4
Front Squat (Dumbbell)4 Sets
12-15 Reps
@8
5
Hip Thrust (Barbell)2 Sets
2 Sets
10-12 Reps
10-12 Reps
@7.5
@8
6A
Decline Sit Up (Bodyweight)3 Sets
10-15 Reps
@9
6B
Hamstring Curl3 Sets
10-15 Reps
@9
7A
Pallof Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
7B
Hanging Leg Raise2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
8A
Sled Pull3 Sets
1 Set
1 mins
1 mins
@7
@8
8B
Loaded Carry1 Set
2 Sets
1 Set
1 mins
1 mins
@7
@7
@8
9
Yoga1 Set
30 mins
-
Day 4
1A
Stretching1 Set
2 mins
-
1B
Jump Squat1 Set
1 mins
-
1C
Jumping Jack1 Set
1 mins
-
1D
Jump Switch Lunge1 Set
1 mins
-
2
Single Arm Kettlebell Swing4 Sets
15 Reps
@6.5
3
Snatch (Kettlebell)4 Sets
5 Reps
@7.5
4
Bear Crawl4 Sets
1 mins
-
5
Drag4 Sets
1 mins
@10
6
Stretching1 Set
10 mins
-
7A
Stretching1 Set
15 mins
-
7B
Yoga1 Set
15 mins
-
Day 5
1
Loaded Carry1 Set
1 Reps
@6
Day 1
1A
Pull-Up (Neutral Grip, Bodyweight)1 Set
-
1B
Inch Worm + Push Up1 Set
-
1C
Lying Leg Raise1 Set
-
1D
Arm Circle1 Set
-
1E
Reverse Plank1 Set
-
2A
Weight Vest Pull Up2 Sets
1 Set
5-8 Reps
4-6 Reps
@8.5
@8.5
2B
Dip (Weighted)2 Sets
1 Set
5-8 Reps
4-6 Reps
@8
@8.5
3A
T-Bar Row3 Sets
12 Reps
@9.5
3B
Incline Bench Press (Barbell)2 Sets
1 Set
6-10 Reps
6-8 Reps
@8
@8.5
4A
Push Up (Weighted)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7.5
@8
@8.5
@10
4B
Landmine Twist2 Sets
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@8.5
5A
Neck Extension1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
5B
Neck Flexion1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7.5
@8
6A
Farmer's Walk (Weighted)10 Sets
1 Reps
@10
6B
Sled Pull1 Set
9 Sets
1 mins
@8
@8
7
Yoga1 Set
30 mins
-