4 to 6 weeks
Foundational workouts:
- 3x week, 3-4 sets, 8-12 reps
- 30 to 60 seconds rest
- Day 1: A, Day 2: B, Day 3: C
Skills workouts:
- 2-3x week, 3-5 sets, 5-10 reps/exercises
- 60'' to 5' between sets
- pick 1 to 3 exercises, do them in succession
| Day 1 | Day2 | Day3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| Front Squats | Back Loaded Lunges | Goblet Squats | ||||
| Floor Chest Press | Chest Flyes | Incline Alt Chest Press | ||||
| Bench Seal Rows | Upright Rows | Single Arm Row | ||||
| Overhead Press | ChinUps / PullUps | Halos | ||||
| Bicep Curls | Close Grip Pushups | Spider Curls | ||||
| Tricep Extensions | Full Lever Pull Through | Overhead Tricep Extension | ||||
| Leg Lever | Standing Calf Raise | Trunk Rotations | ||||
| Seated Calf Raise | Front Loaded March |