Mediterranean super soldier program

Total fitness, progression linear 8-7-6 rep range and 5-4-3 rep range for strength and hypertrophy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Farmer's Walk (Weighted)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

REST (GRIP STRENGTH OPTIONAL)

Walk

REST 

Chin-Up (Weighted)

Pull-Up (Weighted)

Bent Over Row (Barbell, Paused)

Barbell Row

Bicep Curl (Barbell)

Bicep Curl (EZ Bar)

Hammer Curl

PULL

Bench Press (Barbell)

Bench Press (Paused)

Dip (Weighted)

Military Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

French Press

Tricep Pushdown (Cable)

Skull Crusher

PUSH 

Squat (Barbell)

Deadlift (Barbell)

Lunge (Dumbbell)

Deadlift (Deficit)

Bulgarian Split Squat (Dumbbell)

Chinese Plank

Bear Hug

LOWER 1 

LOWER 2

Incline Bench Press (Barbell)

Chinese Lateral Elevations

UPPER 

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