DAY 1 FOCUS: Getting stronger, and learning

• Primary Option 1:
• Start: Bench, cluster or Higher reps on week one to lower reps on week 4. 15 rep burnout set for a challenge, less weight more reps this month. Pull up, or deadlifts.

• Primary Option 2:
Overhead presses for those that want to bring them up, and Horizonatal Recline Row for pulling power.
• Secondary Option 1: Strength and muscle gain option
Bar overhead pressing, Chest supported row for targeted back work, Loaded/unstable pushups for hypertrophy and joint health.

Secondary Option 2: Conditioning and fat loss option
COMPLEX TIME. Overhead press, row and Squats, descending reps. It works, people love/hate it.
Note: Aggressive intent, and speed make this efficient, good form ALLWAYS.
Core Finish 1:
Ab Wheel and High tension Oblique work

Upper Body Finish 2:
Dips and curls.
DAY 2 FOCUS: Simple Strength or conditioning.

• Primary Option 1:
Squats, cluster or Higher reps on week one to lower reps on week 4. 15 rep burnout set for a challenge. Pallof press for forcing core activation and strength while squatting.

Primary Option 2:
Trapbar Deadlifts and Pallof Press. This is a great starting point for newbies. Both of the movements reinforce the same, proper movement pattern.

• Secondary Option 1:
Hip Raise, lower weights and more weight, HEAVY Goblet Squat for back, core, and legs. High reps does not mean low weights for your experienced lifters (Goblet Squats).
Secondary Option 2:
Squats or Trap Bar Deadlift, either reinforce the primary lift, or oppose it (you squat, you then deadlift and vice versa). L sits for core, grip and body control.
Finish 1:
MORE PROWLER. Go for 40m at once, adjust load as needed.
Finish 2:
High tension, unstable ab work. Very simple to make harder or easier.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Push Press.
Primary Option 2:
Front Squat and Floor Press.
• Secondary Option 1: Muscle time
Heavy Row, High Rep Row. Heavy DB Bench, High Rep DB Bench.

• Secondary Option 2: Full body conditioning and muscle gain
Glute work, Push-up, Step-up, Row/Chin up.
Core Finish 1:
Choose a carry go 100m.

• Upper Body Finish 2:
Dealers choice for Triceps, Hammer Curls, and Pull Aparts.