Push - Phase 1
Phase 2
WORKOUT 1
Pull - Phase 1
BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10
Ez bar bicep curls 12,10,8
Straight bar cable curls 15,12,10
Phase 2
WORKOUT
70/50/30
BURPEES
KNEES BENT TOE TOUCHES
SQUATS
PRESS UPS
BUTTERFLY SIT UPS
JUMPING LUNGES
WORKOUT 2
Push - Phase 1
Flat db bench 12,10,8
DB seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Overhead cable Tricep extensions 20,15,12
Weighted Tricep dips 12,10,8
WORKOUT 1
Full Body
YOU GO I GO
As fast as you can In pairs complete
100 BB lunges (50kg)
100 Pull ups
100 Push press (50kg)
100 Ski erg / Rower
100 Toes to bar
100 burpee touch
(If you don’t have a partner complete half the reps on your own)
WORKOUT 2
Push - Phase 1
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Tricep cable behind the head extensions 12,10,8,6
Chest standing Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps
Phase 2
For time
250 box overs
(Rest when needed)
WORKOUT 1
Legs - Phase 1
Phase 2
WORKOUT 2
Push - Phase 1
Phase 2
MY BODYBUILDING PHASE 1s - PULL WORKOUT
This is a Phase 1 for a Pull Day
WORKOUT 4
In pairs complete 100 Reps on each exercise
YOU GO I GO!
WORKOUT 5
Phase 1
Phase 2
WORKOUT 1
Pull - Phase 1
Phase 2
WORKOUT 2
Push - Phase 1
Phase 2
WORKOUT 3
Phase 1
Phase 2
WORKOUT 4
Phase 1
Phase 2
WORKOUT 5
Legs - Phase 1
Phase 2
WORKOUT 1
Push - Phase 1
Phase 2
WORKOUT 2
Pull - Phase 1
Phase 2
WORKOUT 3
WORKOUT 4
Legs - Phase 1
Phase 2
WORKOUT 5
MONDAY
Legs - Phase 1
Phase 2
TUESDAY
Push - Phase 1
Phase 2
WEDNESDAY
Pull - Phase 1
Phase 2
THURSDAY
Phase 1
Phase 2
FRIDAY
Phase 1
Phase 2
WORKOUT 1
Push - Phase 1
DB seated shoulder press 12,10,{*20 rest pause set}
Seated chest press machine 12,10,{*20 rest pause set}
Cable single arm side raises 20,15,10,{*20 rest pause set}
Behind the head Tricep extensions 20,15,12,{*20 rest pause set}
Close stance push ups max reps x 5 sets
{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}
WORKOUT 2
Pull - Phase 1
BB Deadlifts 10,8,6,4DB single arm rows 15,12,10,{*20 rest pause set}
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10,{*20 rest pause set}
Ez bar bicep curls 12,10,8 {*20 rest pause set}
Straight bar cable curls 15,12,10,{*20 rest pause set}
Phase 2
20 ROUND SKI ERG-16cals as fast as possible
-30 seconds rest between each round
10x rounds
3 mins rest after completing 10 rounds and then repeat for another 10 rounds
WORKOUT 3
Legs - Phase 1
BB Front squats 10,8,6,{*20 rest pause set}BB Front squats 10,8,6,{*20 rest pause set}
Leg press 15,12,10, {*20 rest pause set}
Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}
Walking BB lunges 15,12,10 (each leg)
Phase 2
300 burpees for timeWORKOUT 4
Arms - Phase 1
DB seated alternating bicep curls 10,8,6 (each arm)Weighted tricep dips 10,8,6
Cable Over head tricep extensions 20,15,12,10
Cable bicep curls ez bar 20,15,12,10
Ez bar Tricep push downs 20,15,12,10
Phase 2
6 roundsEvery 2 mins complete
16cal Assault bike
16 box overs
16 ghd sit ups
1 rest between each round
WORKOUT 5
Phase 1
BB bench press 5x5BB squats 5x5
BB bent over rows 5x5
Phase 2
ASSAULT BIKE, SKI ERG, BIKE ERG20CALORIES to 10CALORIES BURNED ON EACH STATION
Take rest when needed but try and keep a good pace so you don’t have to stop
WORKOUT 1
Legs - Phase 1
Phase 2
WORKOUT 2
Push - Phase 1
Phase 2
WORKOUT 3
7 Rounds
WORKOUT 4
Pull
WORKOUT 5
50M'EMOM
WORKOUT 1
Push - Phase 1
Phase 2
WORKOUT 2
Pull - Phase 1
Phase 2
WORKOUT 3
Legs - Phase 1
Phase 2
WORKOUT 4
WORKOUT 1
Push - Phase 1
Flat DB Bench 10,8,6Seated ISO Shoulder Press Machine 12,10,8
Seated Chest Press Machine 12,10,8
Cable Single Arm Side Raises 20,15,10
Weighted Tricep Dips 12,10,8
Tricep Behind The Head Extensions 20,15,10
Phase 2
4 Rounds
Assault Bike 15cal
Burpee Jump Box Overs 6
Ghd Sit Ups 18
Barbell Muscle Cleans 12 @70kgs
Rest 1min
WORKOUT 2
Pull - Phase 1
Deadlifts 10,8,6,4
Seated Back Row Machine 12,10,8,6
Weighted Pull Ups 10,8,6,4
Rear Db Fly’s 15,12,10,8
EZ Bar Curls 15,12,10,8
DB Hammer Curls 15,12,10,8 (Each Arm)
Phase 2
24M’E2MOM
1min: Rower 15/16 Cal
2min: DB Snatch’s 16 @22kg
3min:ski Erg 15/16cal
4min:db Ball To Shoulder 6-8 @40kgs
WORKOUT 3
Legs - Phase 1
Lying Hamstring Curls 15,12,10
Leg Extensions 15,12,10
Leg Press 15,20,30,40
BB Back Squats 10,8,6,4
DB Bulgarian Split Squats 15,12,10 Each Leg
Phase 2
7km Run (Easy Pace)
WORKOUT 4
Sweaty Mess
7 Rounds
300m Rower
200m Ski Erg
12cal Assault Bike
2mins Rest And Repeat
WORKOUT 5
Chest & Shoulder Pump
10M’E2MOM
Every Two Mins Perform
Flat DB Press 15 @35-40kgs
Rower 14cal
Rest 3mins
10M’E2MOM
Every Two Mins Perform
Sanding DB Push Press 15 @25-30kgs
Rower 14cal
Rest 3 Mins
5 Rounds
DB Shoulder Raises 15 @10kgs
DB Tricep Extensions 15 @12kgs
Press Ups 20
Rower 14cal
WORKOUT 1
Phase 1
Phase 2
WORKOUT 2
Pull - Phase 1
Phase 2
WORKOUT 3
Legs - Phase 1
Phase 2
WORKOUT 4
WORKOUT 1
Push - Phase 1
Phase 2
WORKOUT 2
Pull - Phase 1
Phase 2
WORKOUT 3
Legs - Phase 1
Phase 2
WORKOUT 4
WORKOUT 1
Push - Phase 1
Flat db bench 10,8,{*20 rest pause set}DB seated shoulder press 12,10,{*20 rest pause set}
Seated chest press machine 12,10,{*20 rest pause set}
Cable single arm side raises 20,15,10,{*20 rest pause set}
Behind the head Tricep extensions 20,15,12,{*20 rest pause set}
Close stance push ups max reps x 5 sets
{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}
Phase 2
For Time
21-15-9 Rower
15-12-9 Burpees
WORKOUT 2
Pull - Phase 1
BB Deadlifts 10,8,6,4DB single arm rows 15,12,10,{*20 rest pause set}
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10,{*20 rest pause set}
Ez bar bicep curls 12,10,8 {*20 rest pause set}
Straight bar cable curls 15,12,10,{*20 rest pause set}
{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}
Phase 2
7km run (hard pace)
WORKOUT 3
Legs - Phase 1
BB Front squats 10,8,6,{*20 rest pause set}
BB Front squats 10,8,6,{*20 rest pause set}
Leg press 15,12,10, {*20 rest pause set}
Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}
Walking BB lunges 15,12,10 (each leg)
Phase 2
For time
21-15-9 Toes-to-Bar
15-12-9 Pull ups
WORKOUT 4
E5MOM -
For 40 minutes every 5 minutes complete
HSPU 6
Burpee touch 6
Pull ups 6
Db ball to shoulder 6
Clean and press 6 @70kg
Toes to rings 16
Ski erg 16
WORKOUT 5
Phase 1
In pairs complete
70-50-30
Assault bike
Barbell squats @100kg
Chest to bar pull ups
Wall balls @9kg
Flat DB Chest press @40kg
Phase 2
5 rounds
Assault bike 10cal
Lying tricep db skull crushers 20 @12kgs
Db bicep curls 20 @12kgs
WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10Phase 2
Assault run / Treadmill WORKOUT 2
Push - Phase 1
WORKOUT 3
Pull - Phase 1
Phase 2
WORKOUT 4
Phase 1
Phase 2
WORKOUT 5
WORKOUT 1
Phase 1
Phase 2
WORKOUT 2
WORKOUT 3
WORKOUT 4
Push - Phase 1
Phase 2
WORKOUT 5
WORKOUT 1
Pull - Phase 1
Phase 2
WORKOUT 2
Push - Phase 1
Phase 2
WORKOUT 3
WORKOUT 1
Push - Phase 1
WORKOUT 2
Pull - Phase 1
Phase 2
WORKOUT 3
Legs - Phase 1
WORKOUT 4
WORKOUT 5
4 Rounds
4 Rounds
4 Rounds
4 Rounds
4 Rounds
WORKOUT 1
Pull Day - Phase 1
Phase 2
WORKOUT 2
Push Day - Phase 1
Phase 2
WORKOUT 3
Legs - Phase 1
Phase 2
WORKOUT 4
Phase 1
Phase 2
WORKOUT 1
Phase 1
5km run (hard pace)Phase 2
IN PAIRS COMPLETE WORKOUT:
Assault 40cal
Flat Bench 30
GHDs 30
Assault 35cal
Flat Bench 30
GHDs 30
Assault 25cal
Flat Bench 30
GHDs 30
Assault 20cal
Flat Bench 30
GHDs 30
Assault 15cal
Flat Bench 30
GHDs 30
Assault 10cal
Flat Bench 30
GHDs 30
Our time/ 28:03
@35kg DUMBBELLS
WORKOUT 2
Phase 1
BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
Phase 2
In Pairs
Assault run 100cal
Sledge push 100m @60kg)
Wall balls 100 @9kg
x3 rounds.
WORKOUT 3
Pul - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 15,12,10,8
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
10km run (easy pace)
WORKOUT 4
Push - Phase 1
Flat db bench 10,8,6,4
Seated smith machine shoulder press 12,10,8,6
Seated chest press machine 12,10,8,6
Cable single arm side raises 20,20,15,15
Weights Tricep dips 12,10,8
Tricep cable straight bar push downs 15,12,10,8
Phase 2
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)
WORKOUT 5
Phase 1
40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Phase 2
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
WORKOUT 1
Legs - Phase 1
Leg extensions 15,15,15
Lying hamstring curls 15,12,10
Leg press wide stance 12,10,8
Barbell squats 10,8,6
Toes to bar 4 sets of max reps
Phase 2
7km Run
WORKOUT 2
Push - Phase 1
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Phase 2
24M’EMOM
1MIN: GHD sit ups OR Toes to bar 16
2MIN: Duel DB hang snatch 16 @18kgs
3MIN: BB Lunges 16 @60kg
4MIN: REST
Pointer: If you can turn the heat up and increase the weight on the BB lunges by 2.5kg each side if you can after every round.
WORKOUT 3
Pull - Phase 1
Lat pull downs 12,10,8
Barbell bent over rows 12,10,8
ISO back row machine 12,10,8
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10
WORKOUT 4
In pairs complete 100 Reps on each exercise.
YOU GO I GO!
Workout:
Pull ups
Bench press @80kg
Burpee’s
Kettlebell swings @20kg
Barbell squats @100kg
Barbell Military press @50kg
Ghds / T2B
TIME CAP: 40MIN
WORKOUT 5
Phase 1
30-20-10
Assault bike / Ski erg
Toes to bar
3 mins rest
Phase 2
5 rounds
300m run
30 butterfly sit ups
20 burpee’s
15 pull ups
10 BB clean and press @50kg
WORKOUT 1
Push - Phase 1
BB flat bench 10,8,6,4Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8
Phase 2
16M’EMOM1MIN: Wall balls 16 @9kg
2MIN: Rower 16cal
3MIN: Db snatch 16 @22.5kg
4MIN: Thrusters BB 10 @50kg
WORKOUT 2
Legs - Phase 1
BB Front squats 10,8,6,4Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
Phase 2
10km runWORKOUT 3
Phase 1
Deadlifts 10,8,6,4Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8
Phase 2
4 roundsPull ups 10
Burpee touch 10
Bent over rows barbell 10
Rower / Ski erg 10
Db alternating bicep curls 20 (10 each arm)
1 min rest
WORKOUT 4
Phase 1
5 roundsToes to bar 15
Db side raises 15
Butterfly sit ups 15
Push ups narrow stance 15
Lying db tricep skull crushers 15
Phase 2
24M’EMOM1MIN:15 calorie Row
2MIN:15 Burpees
3MIN 30 Air Squats
WORKOUT 5
Phase 1
BB Squats 5x5BB deadlifts 5x5
BB Bench press 5x5
Phase 2
5 rounds300m run (@mile pace)
12 barbell squat cleans @50-60kg
12 pull ups
MONDAY
Phase 1
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Walking barbell lunges 12,10,8 (each leg)
WORKOUT 1
Full Body
WORKOUT 2
Push - Phase 1
Phase 2
WORKOUT 3
Pull - Phase 1
Phase 2
WORKOUT 4
Legs - Phase 1
Phase 2
WORKOUT 5
WORKOUT 1
Push - Phase 1
Phase 2
WORKOUT 2
Pull - Phase 1
Phase 2
57km run (hard pace)