3/31/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 4 sets x 10 reps

Set 1 - 10 reps at 90% of top weight for today

Set 2 - max set of 10 reps

Set 3+4 - 10 reps back down at 90%

#2  BB Incline Bench Press 

Set 1 - 12 reps 

Set 2 - 9 reps

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  Add weight for set 2, then stick with 

that weight for set 3.  For set 3, take 5 seconds to lower the weight, 

and PAUSE for 2 seconds at the bottom of each rep. 

#3  In 8 minutes, do as many rounds as you can of:

Burpee                                   12 reps

BB Row                                  12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   18 reps

BB Row                                  18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

3/29/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 3 sets

1 set x 16 reps

1 set x 13 reps

1 set x 10 reps

Add weight for set 2 + 3. 

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

Close Grip Pushup           80 reps

Air Squat                          100 reps

Double Under                   120 reps

3/28/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight

Set 3 - 10 reps back down at 90%

The goal for set 2 is a heavy set of 10 reps.  

Go heavier than 3/22/25.

#2  BB Romanian Deadlift - 3 sets x 10 reps

Start light.  Add weight for sets 2 and 3.

#3  Do one round of:

BB Ground to Overhead        10 reps

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         30 rep

Regular Pushup                    40 reps

DB Suitcase Carry                 100 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         30 rep

Inverted Row                         25 reps 

24" Box Jump                       15 reps

BB Ground to Overhead        10 reps

5 Tips To Improve Your BB Row

3/26/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to a heavy set of 10 reps.

#2  Strict Pullup

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Weighted if possible and try to add weight each set.

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side

3/25/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 4 sets x 10 reps

Set 1 - 10 reps at 65% of 1RM

Set 2 - 10 reps at 72.5% 

Set 3+4 - 10 reps back down at 65%

#2  BB Incline Bench Press 

Set 1 - 12 reps 

Set 2 - 9 reps

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  Add weight for set 2, then stick with 

that weight for set 3.  For set 3, take 5 seconds to lower the weight, 

and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters 

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    12 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      9-13-17-21 reps

3/23/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 2 sets

1 set x 16 reps

1 set x 13 reps

Add weight for set 2. 

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) Inverted Row                        15 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   45 reps

F) DB Suitcase Carry                100 meters each hand

3/22/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight

Set 3 - 10 reps back down at 90%

The goal for set 2 is a moderately heavy set of 10 reps.  

Go heavier than 3/16/25.

#2  BB Romanian Deadlift - 3 sets x 10 reps

Start light.  Add weight for sets 2 and 3.

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

BB Row                                15 reps

Burpee                                 25-20-15 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        15-20-25 reps

Only one partner is working at a time.

Partner A does tire pull then Partner B does tire pull.

Partner A does bb row, then Partner B does bb row, etc.

Medicine Ball Wall Ball Standards

3/20/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to a moderately heavy set of 10 reps.

#2  Strict Pullup

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Weighted if possible and try to add weight each set.

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           15 reps

DB Row                  12 reps each side

Double Under         30 reps  

3/19/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 4 sets x 10 reps

Set 1 - 10 reps at 62.5% of 1RM

Set 2 - 10 reps at 70% 

Set 3+4 - 10 reps back down at 62.5%

#2  BB Incline Bench Press 

Set 1 - 12 reps 

Set 2 - 9 reps

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  Add weight for set 2, then stick with 

that weight for set 3.  For set 3, take 5 seconds to lower the weight, 

and PAUSE for 2 seconds at the bottom of each rep. 

#3  Start a timer:

PART A

0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps  

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps 

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many regular Pushups as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

inverted row, goblet squats and pushups that you didn't get done in part A.

3/17/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets

1 set x 20 reps

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight for sets 2, 3 and 4.

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion

allows.  Slow and controlled.

#3  Do 3 rounds of:

DB Suitcase Carry                  75-50-25 meters each hand

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank                                     90-60-30 seconds

Medicine Ball Wall Ball          10-20-30 reps

3/16/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90%

The goal for set 2 is a heavy set of 15 reps.  

Try to go heavier than 3/10/25.

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  In any order and any combination, do:

Run                       800 meters

DB Thruster           50 reps

DB Row                 50 reps each side

Then in any order and any combination, do:

Double Under                    150 reps

Air Squat                           125 reps

Close Grip Pushup            75 reps

3/14/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to a heavy set of 15 reps.

#2  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Weighted if possible and try to add weight each set.

#3  With a partner, do:

24" Box Jump                        60 reps

Goblet Squat                         150 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the total 

for both partners.  Finish all the reps of box jump before you

move on to goblet squat.  Finish all the reps of goblet squat

before you move on to inverted row, etc.  Divide up the reps however

you want.  

Does a Stronger Grip Equal a Healthier and Longer Life?

3/13/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 3 sets x 15 reps

Set 1 - 15 reps at 90% of Set 2

Set 2 - Max set of 15 reps

Set 3 - 15 reps back down at 90%

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

BB Row                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps

3/11/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 3 sets

1 set x 20 reps

1 set x 16 reps

1 sets x 12 reps

Add weight for sets 2 and 3.

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion n

allows.  Slow and controlled.

#3  In 20 minutes, do as many rounds as you can of:

Air Squat                              30 reps

Double Under                       30 reps

DB Row                                10 reps each side (heavy)

DB Thruster                          10 reps (heavy) 

Run                                      250 meters

1" Deficit Pushup                  25 reps

3/10/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90%

The goal for set 2 is a moderately heavy set of 15 reps.  Leave room to go heavier

on 3/16.

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  Do 3 rounds of:

Goblet Squat                              25 reps

BB Push Press                           12 reps

Inverted Row                            25-20-15 reps

24" Box Jump                           15 reps

Close Grip Pushup                   25 reps

DB Ground to Overhead         10-15-20 reps each side

3/8/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 15 reps.

Leave room to go heavier on 3/8 and 3/14.

#2  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Weighted if possible and try to add weight each set.

#3  In 8 minutes, do as many rounds as you can of:

Burpee                                   12 reps

BB Row                                  12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   18 reps

BB Row                                  18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

3/7/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 3 sets x 15 reps

Set 1 - 57.5% of 1RM

Set 2 - 65% of 1RM

Set 3 - 57.5% of 1RM

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

Inverted Row                     55 reps

Regular Pushup                85 reps

Air Squat                          115 reps

Double Under                   145 reps

38 Pound Sledgehammer

3/5/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

Add weight for set 2.

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion

allows.  Slow and controlled.

#3  Do one round of:

DB Suitcase Carry                 50 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         30 rep

DB Row                                 20 reps each hand

24" Box Jump                       15 reps

DB Ground to Overhead        20 reps each hand

24" Box Jump                       15 reps

DB Row                                 20 reps each hand

Goblet Squat                         30 rep

Regular Pushup                    40 reps

DB Suitcase Carry                 50 meters each hand

3/4/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90%

The goal for set 2 is a moderate set of 15 reps.  Leave room to go heavier

on 3/10 and 3/16.

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  In any order and any combination, do:

Run                     400 meters

Burpee                 50 reps

BB Row                50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Plank (elbows and toes)           3 minutes

3/2/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 15 reps.

Leave room to go heavier on 3/8 and 3/14.

#2  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Weighted if possible and try to add weight each set.

#3  Do 4 rounds of:

DB Hammer Curl         12 reps

Air Squat                       15-25-35-45 reps

Then do 4 rounds of:

Inverted Row    15 reps

DB Thruster      9-13-17-21 reps

Then do 4 rounds of:

1" Deficit Pushup     18 reps

Double Under           15-25-35-45 reps

3/1/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 3 sets x 15 reps

Set 1 - 55% of 1RM

Set 2 - 62.5% of 1RM

Set 3 - 55% of 1RM

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Ground to Overhead      4 reps

B) 24" Box Jump                       10 reps

C) DB Row                                 15 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand

Daily Protein Requirements to Gain Muscle Mass and Lose Fat