Get ready to transform your physique with the ETM Summer Training Block, an intense 8-week program designed for serious lifters. With daily workouts, you'll engage in a mix of cardio, core, and full-body strength training that targets every muscle group. Each session combines supersets and progressive overload techniques to maximize gains and enhance your endurance. Equip yourself with a full gym and prepare to push your limits every day of the week!

(MOST IMPORTANT!!!)
This Program Involves a Daily Practice of 100 Calf Raises
100 Bicep Curls
and 50 abdominal contraction reps

- The variations you do of these can be different every day, but the movements and reps themselves MUST BE COMPLETED NO MATTER WHAT!!!
- These 3 Exercises should take NO MORE than 15 minutes total to do daily 
- They can be completed at any time of the day, even separate from the workouts/cardio
- This is why there are not any extra biceps or Calves (Leg Raises count for abs on calisthenics days)

ALSO:
- If your goal is weight loss
I recommend aiming for 10,000 steps per day in addition to any cardio you do and eating 1-1.2g per LB of bodyweight to maximize muscle growth and recovery (Even while in a deficit). 

- Read the description of every exercise for set, rep, progression, and exercise substitution parameters. 

- The Point is the MOVEMENT PATTERNS not necessarily doing the exact same movement every-time. This program is intense and must be engaged with everyday so don't be afraid of being flexible with exercises and leaving a few reps in reserve on heavy compound exercises especially!!

ETM Summer Training Block

(MOST IMPORTANT!!!)
This Program Involves a Daily Practice of 100 Calf Raises
100 Bicep Curls
and 50 abdominal contraction reps

- The variations you do of these can be different every day, but the movements and reps themselves MUST BE COMPLETED NO MATTER WHAT!!!
- These 3 Exercises should take NO MORE than 15 minutes total to do daily 
- They can be completed at any time of the day, even separate from the workouts/cardio
- This is why there are not any extra biceps or Calves (Leg Raises count for abs on calisthenics days)

ALSO:
- If your goal is weight loss
I recommend aiming for 10,000 steps per day in addition to any cardio you do and eating 1-1.2g per LB of bodyweight to maximize muscle growth and recovery (Even while in a deficit). 

- Read the description of every exercise for set, rep, progression, and exercise substitution parameters. 

- The Point is the MOVEMENT PATTERNS not necessarily doing the exact same movement every-time. This program is intense and must be engaged with everyday so don't be afraid of being flexible with exercises and leaving a few reps in reserve on heavy compound exercises especially!! 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

(Sprints, Sports, Swim, Bike, Run, Walk, etc...) + DO FULL BODY PREHAB WORKOUT!!!

Landmine Oblique Twist

Hand Gripper

Cardio/Core/Yoke/Recover

High Row

Lat Pulldown (Single Arm)

Upright Row (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Full Body (Incline)

Overhead Tricep Extension (Cable)

Full Body (Vertical)

Kettlebell Pull Through

-Run in between circuits & shoot for 10 in total (put zero for reps if you don’t finish a set)

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