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Anti-Hero
by Samantha A.
3 athletes joined
Program Description
This 12-week program is designed to make you feel and be an anti-hero. The main purpose of the program is to build overall strength, endurance, and athleticism. You can replace any lifts/exercises throughout the week. Example: Deadlift to an RDL/SLDL, Squat for a Hack Squat or a Belt Squat, etc. Compounds lifts to build overall strength throughout the whole body. Cardiovascular stamina is to make sure you don't get tired when you are in the middle of a fight. On cardio day, you can do any sort of cardiovascular activity except for running, which has its own day. Grip day is to build the forearms and to build grip strength. MYRO REPS or REST PAUSE Agility is to make you athletic and elusive. Recovery/Mobility (rest days) is to make sure you can move and recover. You can go for a walk, do yoga, meditate, play a sport, go shooting or whatever, just keep this day light and loose for your mind, body, and soul. Warm-up: Wenning warm-ups are recommended for 3x25; do not go heavy on the warm-ups. Perform olympic lifts only if you can do it properly. Also, you can replace the regular compound lifts (compounds lift day 1 or day 2) with olympic lifts. If you want to add accessories exercises for the biceps, delts, calves, etc, replace one of the rest days for an accessories day. The exercises for 3x12-15, MYRO REPS, Seth Set, or REST PAUSE Always look in the exercise instruction tab for instructions for certain exercises ALWAYS LISTEN TO YOUR BODY.
Program Overview
Level
Advanced, Intermediate, Novice, Beginner
Goal
Athletics, Powerlifting, Olympic Weightlifting, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 12, 2024 05:40
Last Edited
Jun 02, 2024 07:26
down_app
Week 1
1 / 12 Weeks
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-3 Reps
1-2 Reps
@6-6.5
@6.5-7.5
@7.5-8
Day 2
1
Jump Rope
1 Set
5-10 mins
Day 3
1A
Plate Pinch
3 Sets
30 mins
1B
Finger Curls
3 Sets
25 Reps
2A
Wrist Curls
3 Sets
25 Reps
2B
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
3A
Pinwheel Curl
3 Sets
25 Reps
3B
Wrist Twist
3 Sets
25 Reps
4A
Farmer's Walk (Weighted)
3 Sets
30 mins
4B
Dead Hang
3 Sets
AMRAP
Day 4
1
Run
1 Set
3-10 mins
2
Push-ups Sprint
2 Sets
50 Reps
3
Change Of Direction Sprints
2 Sets
50 Reps
4
Sprint
2 Sets
50 Reps
5A
Push Up
4 Sets
AMRAP
5B
BW Kickstand Squat
4 Sets
AMRAP
5C
Pull-Up
4 Sets
AMRAP
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
2
Floor Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
3
Snatch Deadlift
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5
4
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
3-4 Reps
2-3 Reps
2-3 Reps
@6-6.5
@6.5-7
@7-7.5