Week 1
Day 1
Super Slow Training Set
3 sets in Super Sets of:
Elbowing Dumbbell Row
8 + 8 reps @ 10/7.5kg – Tempo 8.1.8.1
Single Arm Bar Rows
10 + 10 reps – No Tempo
2′ rest b/s
Elbowing Dumbbell Row
Single Arm Bar Rows
Rest (at least 10 minutes)
Goblet Deficit Bulgarian Split Squat
3 Sets of:
6 + 6 reps @12/8kg – Tempo 5.1.5.1
2′ rest b/s
Day 2
Super Slow Training Set
3 sets in Super Set of:
Supine Grip Pendaly Row
8 reps @ Empty – Tempo 7.1.7.1
Single Arm Ring Rows
12 + 12 reps – No Tempo
2′ rest b/s
Supine Grip Pendaly Row
Single Arm Ring Rows
Rest (at least 10 minutes)
Double Dumbbell Split Romanian Deadlift
3 Sets of:
8 + 8 reps @ 2 x 12.5/10kg – Tempo 5.1.5.1
2′ rest b/s
Day 3
Super Slow Training Set
3 sets in Super Set of:
Declined Single Arm Kettlebell Rows
6 + 6 reps @12/8kg – Tempo 7.1.7.1
Supinated Grip Bar Rows
15 reps – No Tempo
2′ rest b/s
Declined Single Arm Kettlebell Rows
Supinated Grip Bar Rows
Rest (at least 10 minutes)
Both Feet Elevated Double Kettlebell Suitcase Split Squat
3 Sets of:
8 + 8 reps @2×12/8kg – Tempo 5.1.5.1
2′ rest b/s
Week 2
Day 1
Super Slow Training Set
Dynamic Load Axle Bar Over Head Squat
3 sets of:
8 reps – @25/15kg – Tempo 5.1.5.1 – Light Kettlebell Dynamic Load
90″ rest b/s
Rest (at least 10 minutes)
Bottom Up Kettlebell Windmills
3 Sets of:
5 + 5 reps – @8/6kg – Tempo 7.1.7.1
2′ rest b/s
Day 2
Super Slow Training Set
Split Stance Barbell Good Morning
3 sets of:
8 + 8 reps – @30/20kg – Tempo 5.1.5.1
90″ rest b/s
Rest (at least 10 minutes)
Dynamic Load Bench Press
3 Sets of:
8 reps – @35/25kg – Tempo 5.1.5.1
2′ rest b/s
Day 3
Super Slow Training Set
3 sets in Super Set of:
Supine Grip Snatch Bent Over Row
10 reps – @30/20kg – Tempo 5.1.5.1
Double Dumbbell See-Saw Row Alt.
30 reps – @2×15/12.5kg – No Tempo
2′ rest b/s
Supine Grip Snatch Bent Over Row
Double Dumbbell See-Saw Row Alt.
Rest (at least 10 minutes)
Bulgarian Split Squat Barbell Front Rack
3 Sets of:
8 + 8 reps – @ Empty – Tempo 5.1.5.1
2′ rest b/s
Week 3
Day 1
Super Slow Training Set
3 sets in Super Set of:
Half Kneeling Landmine Press
6 + 6 reps @30/25kg – Tempo 7.1.7.1
Inclined Double Kettlebell Bench Press Alternated
15 reps @2×16/12kg – No Tempo
2′ rest b/s
Half Kneeling Landmine Press
Inclined Double Kettlebell Bench Press Alternated
Rest (at least 10 minutes)
Double Kettlebell Front Rack Cossack Squat
3 Sets of:
12 reps alt. @2×12/8kg – Tempo 5.1.5.1
2′ rest b/s
Day 2
Super Slow Training Set
3 sets in Super Set of:
Single Arm Landmine Rows
10 + 10 reps @30/20kg – Tempo 7.1.7.1
Landmine Twist
20 reps @30/20kg – No Tempo
2′ rest b/s
Single Arm Landmine Rows
Landmine Twist
Rest (at least 10 minutes)
Barbell Back Rack Reverse Lunges
3 Sets of:
8 + 8 reps @30/20kg – Tempo 5.1.5.1
2′ rest b/s
Day 3
Super Slow Training Set
3 sets in Super Set of:
Doubles Kettlebell Banded Bent Over Row
10 reps @2×12/8kg – Tempo 7.1.7.1
Ring Rows Alternate & Lateral Pull
20 reps alt. – No Tempo
2′ rest b/s
Doubles Kettlebell Banded Bent Over Row
Ring Rows Alternate & Lateral Pull
Rest (at least 10 minutes)
Wide Stance Good Morning
3 Sets of:
8 reps @40/25kg – Tempo 5.1.5.1
2′ rest b/s
Week 4
Day 1
Super Slow Training Set
3 sets in Super Set of:
Wide Stance Seated Good Morning
8 reps @30/25kg – Tempo 7.1.7.1
Rotational Back Extension
16 reps – No Tempo
2′ rest b/s
Wide Stance Seated Good Morning
Rotational Back Extension
Rest (at least 10 minutes)
Singles Dumbbell Banded Strict Press
3 Sets of:
6 + 6 reps alt. @15/12.5 – Tempo 5.1.5.1
2′ rest b/s
Day 2
Super Slow Training Set
3 sets in Super Set of:
Strict Matador Dips
8 reps @30/25kg – Tempo 7.1.7.1
Elevated Hand Push Ups
10 + 10 reps – No Tempo
2′ rest b/s
Strict Matador Dips
Elevated Hand Push Ups
Rest (at least 10 minutes)
Goblet Cossack Squa
3 Sets of:
12 reps alt. @12/8 – Tempo 5.1.5.1
2′ rest b/s
Day 3
Super Slow Training Set
3 sets in Super Set of:
Inclined Double Kettlebell Bench Press
10 reps @2×16/12kg – Tempo 7.1.7.1
Dynamic Push Ups
20 reps alt. – No Tempo
2′ rest b/s
Inclined Double Kettlebell Bench Press
Dynamic Push Ups
Rest (at least 10 minutes)
deficit goblet cossack squat
3 Sets of:
8 + 8 reps @12/8kg – Tempo 5.1.5.1
2′ rest b/s
Week 5
Day 1
Super Slow Training Set
3 sets in Super Set of:
D-ball Single Dumbbell Chest Press
10 reps @2×15/12.5kg – Tempo 7.1.7.1
Ring Push Ups
20 reps alt. – No Tempo
2′ rest b/s
D-ball Single Dumbbell Chest Press
Ring Push Ups
Rest (at least 10 minutes)
Single Kettlebell Over Head Homolateral Bulgarian Split Squat
3 Sets of:
8 + 8 reps @12/8kg – Tempo 5.1.5.1
2′ rest b/s
Day 2
Super Slow Training Set
3 sets of:
10 reps @2×12/8kg – Tempo 7.1.7.1
Max Effort – No Tempo
2′ rest b/s
Inclined Batwing Kettlebell
Strict Pull ups Behind The Neck
Rest (at least 10 minutes)
Landmine Romanian Deadlift One Leg
3 Sets of:
8 + 8 reps @50/35kg – Tempo 5.1.5.1
2′ rest b/s
Day 3
Super Slow Training Set
3 sets in Super Set of:
Double Dumbbell Seated Arnold Press
10 reps @2×10/5kg – Tempo 7.1.7.1
Seated Dumbbell Lateral Raises
18 @2×10/5kg – No Tempo
2′ rest b/s
Double Dumbbell Seated Arnold Press
Seated Dumbbell Lateral Raises
Rest (at least 10 minutes)
Double Kettlebell Front Rack Drop Lunges
3 Sets of:
6 + 6 reps @2×12/8kg – Tempo 5.1.5.1
2′ rest b/s
Week 6
Day 1
Super Slow Training Set
3 sets in Super Set of:
Declined Batwing Kettlebell
10 reps @2×12/8kg – Tempo 7.1.7.1
Dynamic Band Rows
15 reps – No Tempo
2′ rest b/s
Declined Batwing Kettlebell
Dynamic Band Rows
Rest (at least 10 minutes)
Double Kettlebell Banded Suitcase Split Squat
3 Sets of:
8 + 8 reps @12/8kg – Tempo 5.1.5.1
2′ rest b/s
Day 2
Super Slow Training Set
3 sets in Super Set of:
Banded Landmine Goblet Squat
8 reps @40/30kg – Tempo 7.1.7.1
Dragon Lunges from Box
8 + 8 reps – No Tempo
2′ rest b/s
Banded Landmine Goblet Squat
Dragon Lunges from Box
Rest (at least 10 minutes)
Banded Bent Over Row
3 Sets of:
8 reps @30/20kg – Tempo 5.1.5.1
2′ rest b/s
Day 3
Super Slow Training Set
3 sets in Super Set of:
Ring Hold Single Dumbbell Rows
8 + 8 reps @15/10kg – Tempo 7.1.7.1
Landmine Rows
15 reps @40/25kg – No Tempo
2′ rest b/s
Ring Hold Single Dumbbell Rows
Landmine Rows
Rest (at least 10 minutes)
Front Foot Elevated Double Kettlebell Front Rack Split Squat
3 Sets of:
8 + 8 reps @12/8kg – Tempo 5.1.5.1
2′ rest b/s