TUESDAY 7/8/2025: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb vest
SINGLE PAUSE CALF RAISES: 2 sets to failure with 20 lb vest

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch
 
WEDNESDAY 7/9/2025: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form
 
THURSDAY 7/10/2025: CALISTHENICS CORE & CAPOEIRA

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure; mind endurance

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

CAPOIERA: 10 minutes of skill and stance training; work on the martelo/roundhouse kick
 
MONDAY 7/14/2025: CHEST, TRICEPS AND STEADY STATE CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; mind form and hand placement
DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 30 lbs, 4-6 at 40 lbs, 12-15 at 20 lbs
CABLE KICKBACKS: 12 reps into 20 ERs at 25 lbs
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 30 lbs

STEADY STATE CARDIO: 10 minutes of Row Machine
 
TUESDAY 7/15/2025: LEGS

I think my time in New York, plus the intense heat, did me in. Today's performance, especially on the front squat was abysmal, thanks to a tight hip and tight back. Gotta do better.

FRONT SQUAT: 3 sets of 8-12 at 225 lbs, 4-6 at 255 lbs, 12-15 at 205 lbs; mind form and endurance, keep core tight
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 205 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 110 lbs
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 60 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 40 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 160 lbs on the seated
 
WEDNESDAY 7/16/2025: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 210 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ZEUS ROWS: 12 reps into 20 ER's at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs; do better
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 50 lbs, 4-6 at 55 lbs, 12-15 at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 35 lbs; up this
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/30 seconds off
 
THURSDAY 7/17/2025: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 135 lbs, 12-15 at 85 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 35 lbs into 20 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 15 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 25 lbs
-ROPE CRUNCH at 65 lbs
-SLASHERS at 25 lbs
-JACK KNIFE
 
FRIDAY 7/18/2025: FULL BODY

TRAP BAR DEADLIFT: 3 sets of 8-12 at 315 lbs, 4-6 at 365 lbs, 12-15 at 225 lbs; up the first two sets by 5 lbs
LANDMINE BELT SQUAT: 12 reps into 20 ER's at 225 lbs
TURKISH GET-UP: 60 seconds AMRAP at 15 lbs

CARD DECK CIRCUIT
-CLUBS = Dumbbell High Pull at 25 lbs
-SPADES = Sledgehammer Swings each side at 18 lbs
-DIAMONDS = Clapping Push-ups
-HEARTS = Kettlebell Swings at 40 lbs

BEAST MOVEMENT: 10-15 minutes of bear crawl, lizard crawl, alligator drag, ape hops, crab walk, and Kong vault
 
MONDAY 7/21/2025: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: Primal Energy workout
 
TUESDAY 7/22/2025: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb vest
SINGLE PAUSE CALF RAISES: 2 sets to failure with 20 lb vest

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch
 
WEDNESDAY 7/23/2025: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form
 
THURSDAY 7/24/2025: CALISTHENICS CORE & CAPOEIRA

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure; mind endurance

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

CAPOIERA: 10 minutes of skill and stance training; work on the martelo/roundhouse kick and the au/cartwheel
 
FRIDAY 7/25/2025: FULL BODY FOREST CALISTHENICS & ARCHERY

Doing this in 100 degree weather was a questionable idea.

JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with 15 lb backpack
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with 15 lb backpack
WALKING LUNGES: 2 sets to failure with drop set, 15 lb backpack to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, 15 lb backpack to nothing
INCHWORMS: 2 sets to failure with 15 lb backpack
RUCKING: 30 minutes with a 15 lb backpack

ARCHERY: 30 minutes, work on mindfulness
 
MONDAY 7/28/2025: CHEST, TRICEPS AND STEADY STATE CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; mind form and hand placement
DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 30 lbs, 4-6 at 40 lbs, 12-15 at 20 lbs; may up these
CABLE KICKBACKS: 12 reps into 20 ERs at 25 lbs
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 30 lbs

STEADY STATE CARDIO: 10 minutes of Row Machine
 
TUESDAY 7/29/2025: LEGS

Ow.

FRONT SQUAT: 3 sets of 8-12 at 225 lbs, 4-6 at 260 lbs, 12-15 at 205 lbs; mind form and endurance, keep core tight
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 205 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 110 lbs; may up this
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 60 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 40 lbs; up this
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 160 lbs on the seated; up this
 
WEDNESDAY 7/30/2025: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 210 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ZEUS ROWS: 12 reps into 20 ER's at 70 lbs; up this
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs; mind endurance
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 50 lbs, 4-6 at 60 lbs, 12-15 at 35 lbs; up the last set
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/30 seconds off
 
THURSDAY 7/31/2025: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 135 lbs, 12-15 at 85 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; up these
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 35 lbs into 20 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 15 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 25 lbs
-ROPE CRUNCH at 65 lbs
-SLASHERS at 25 lbs
-JACK KNIFE
 
MONDAY 8/4/2025: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: Primal Energy workout
 
TUESDAY 8/5/2025: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb vest
SINGLE PAUSE CALF RAISES: 2 sets to failure with 20 lb vest

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch
 
WEDNESDAY 8/6/2025: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form
 
MONDAY 8/11/2025: CHEST, TRICEPS AND STEADY STATE CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; mind form and hand placement
DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 35 lbs, 4-6 at 45 lbs, 12-15 at 25 lbs
CABLE KICKBACKS: 12 reps into 20 ERs at 25 lbs
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 30 lbs

STEADY STATE CARDIO: 10 minutes of Row Machine
 
TUESDAY 8/12/2025: LEGS

FRONT SQUAT: 3 sets of 8-12 at 230 lbs, 4-6 at 265 lbs, 12-15 at 205 lbs; mind form and endurance, keep core tight
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 205 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs; up these
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 120 lbs
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 60 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 185 lbs on the seated
 
WEDNESDAY 8/13/2025: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 210 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; up these
ZEUS ROWS: 12 reps into 20 ER's at 75 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs; mind endurance
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 50 lbs, 4-6 at 60 lbs, 12-15 at 40 lbs
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/30 seconds off
 
FRIDAY 8/22/2025: ULTIMATE AMRAP

So there've been no workouts since the 14th because I was on vacation in Maryland. But it wasn't just laying on my ass the whole time, I boated Chesapeake Bay and hiked about 15 miles of the Appalachian Trail while I was there so I was definitely active, and made sure to stretch consistently. That said my Tarzan routine is over and I needed to do Ultimate AMRAP to get back in the swing of things...it hurt.

Perform each exercise for one set of 60 seconds AMRAP

DUMBBELL SPANISH SQUATS at 60 lbs
BRIDGE CURL
COSSACK SQUAT at 40 lbs
CABLE CROSSOVERS at 20 lbs
CABLE W RAISE at 20 lbs
STRAIGHT ARM PULL-DOWN at 40 lbs
OVERHEAD EXTENSION at 20 lbs; up this next time
ROPE CURL at 20 lbs
ROPE FRONT RAISE at 15 lbs
DUMBBELL LATERAL RAISES at 15 lbs
DUMBBELL SHRUGS at 55 lbs
FACE-PULL at 40 lbs
FOREARMS CURL at 10 lbs
SEATED KNEE TUCKS
PULL-THROUGH at 85 lbs
SEATED CALF RAISES at 125 lbs
 
MONDAY 8/25/2025: RE-LOAD CHEST, TRICEPS, CORE

So because I was out of the regimen for a while, this week is dedicated to re-loading. Made a little harder with a solid sunburn on my back, but hey thats what aloe vera is for.

DUMBBELL BENCH PRESS: 2 sets of 6-12 at 80 lbs
LOW CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs
SKULL CRUSHER: 2 sets of 6-12 at 40 lbs
REVERSE GRIP PUSH-DOWN: 60 seconds AMRAP at 25 lbs
PHYSIO BALL CRUNCHES: 60 seconds AMRAP
 
TUESDAY 8/26/2025: RE-LOAD LEGS

FRONT SQUAT: 2 sets of 6-12 at 185 lbs
NORDIC CURL: 2 sets of 6-12
DUMBBELL SIDE LUNGES: 2 sets of 6-12 at 50 lbs
WALKING LUNGES: 60 seconds AMRAP
PULL-THROUGH:60 seconds AMRAP at 85 lbs
SINGLE CALF RAISES: 60 seconds AMRAP
 
THURSDAY 8/28/2025: RE-LOAD SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 2 sets of 6-12 at 55 lbs
FACE-PULL: 2 sets of 6-12 at 75 lbs
DUMBBELL FRONT RAISES: 60 seconds AMRAP at 15 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
REVERSE CABLE FLY: 60 seconds AMRAP at 15 lbs
PIKES: 60 seconds AMRAP
 
SEPTEMBER 2025: Titan Mode

Hard to believe its been over 2 years since I did this routine. And its been a while since I did back squat. Hopefully it won't kill me!

MONDAY CHEST
Incline Barbell Press (3 x 8-12, 4-6, 12-15)
Weighted Dips (3 x 6-8)
Alternating Dumbbell Press (2 x 5 per side)
SUPERSET Cable Crossovers + 3D Crossover (2 x 10)
Dumbbell Pull-over CLUSTER
Bosu Push-ups AMRAP

TUESDAY LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 6-8)
Dumbbell Side Lunges (2 x 5 per side)
SUPERSET Bulgarian Split Squats + Cable Hip-extensions (2 x 10 per side)
Nordic Curls CLUSTER
Leg Press AMRAP
Single Calf Raises (1 x 50)

WEDNESDAY BACK
Landmine Rows (3 x 8-12, 4-6, 12-15)
Weighted Pull-ups (3 x 6-8)
One Arm Row (2 x 5 per side)
SUPERSET Kneeling One Arm Pull-down + Shotgun Row (2 x 10)
Straight Arm Pull-down CLUSTER
Inverted Rows AMRAP

THURSDAY SHOULDERS
Hang Clean + Press (3 x 8-12, 4-6, 12-15)
Superman Press (3 x 6-8)
Dumbbell High Pull (2 x 5)
SUPERSET Landmine Jammer Press + Plate Raise (2 x 10)
Face-pull CLUSTER
Lateral Raises AMRAP

FRIDAY ARMS
Close grip Dumbbell press (2 x 6)
Preacher Curl (2 x 6)
Cable Kickbacks (2 x 15 per side)
Lipbuster Curls (2 x 15 per side)
Rope Push-down CLUSTER
Incline Dumbbell Curl CLUSTER
SUPERSET Reverse push-down + Reverse curl (2 x 10)

SATURDAY ABS (OPTIONAL)
Landmine 180's (3 x 8-12, 4-6, 12-15)
Toes-to-Bars (3 x 6-8)
Slashers (2 x 5 per side)
SUPERSET Sledgehammer swings + Banded Punches (2 x 10)
Ab Wheel CLUSTER
Physio Ball Crunches AMRAP

MONDAY: Mobility Drills
TUESDAY: Meditation
WEDNESDAY: Yoga
THURSDAY: Core circuit
FRIDAY: Cardio
WEEKENDS: Hiking
 
TUESDAY 9/2/2025: LEGS AND MEDITATION

Good news is I didn't die. Bad news is the Nordic curl fucking hurt.

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 280 lbs, 12-15 at 205 lbs; try and up these when you're able
ROMANIAN DEADLIFT: 3 sets of 6-8 at 185 lbs; mind form
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 100 lbs; MAY up this

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 80 lbs and 15 lbs respectively; may up the squats

NORDIC CURL: Cluster set; OW.
LEG PRESS: 60 seconds AMRAP at 480 lbs
SINGLE CALF RAISES: 1 set of 50 per side
 
WEDNESDAY 9/3/2025: BACK AND YOGA

I tried doing 65 lbs on pull-ups...got one and a half. Next time.

LANDMINE ROW: 3 sets of 8-12 at 215 lbs, 4-6 at 230 lbs, 12-15 at 190 lbs
WEIGHTED PULL-UPS: 3 sets of 6-8 at 45 lbs
ONE ARM ROW: 2 sets of 5 per side at 100 lbs; up this

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 5 per side at 85 lbs and 65 lbs

STRAIGHT ARM PULL-DOWN: Cluster set at 70 lbs
INVERTED ROWS: 60 seconds AMRAP

YOGA: Dive-In Meditation
 
FRIDAY 9/5/2025: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 80 lbs
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 25 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 25 lbs
ROPE PUSH-DOWN: Cluster set at 90 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs

SUPER SET
REVERSE PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 and 25 lbs respectively
 
MONDAY 9/8/2025: CHEST AND MOBILITY DRILLS

INCLINE BARBELL PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 165 lbs; mind form and endurance
WEIGHTED DIPS: 3 sets of 6 at 50 lbs; may up this
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs; may up this

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVERS: 2 sets of 10 at 40 lbs

DUMBBELL PULL-OVER: Cluster set at 75 lbs
BOSU PUSH-UPS: 60 seconds AMRAP
 
TUESDAY 9/9/2025: LEGS AND MEDITATION

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 285 lbs, 12-15 at 205 lbs; try and up these when you're able
ROMANIAN DEADLIFT: 3 sets of 6-8 at 185 lbs; mind form
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 100 lbs; MAY up this

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 80 lbs and 15 lbs respectively; up the squats

NORDIC CURL: Cluster set; OW.
LEG PRESS: 60 seconds AMRAP at 480 lbs
SINGLE CALF RAISES: 1 set of 50 per side
 
WEDNESDAY 9/10/2025: BACK AND YOGA

LANDMINE ROW: 3 sets of 8-12 at 215 lbs, 4-6 at 230 lbs, 12-15 at 190 lbs; up the second set
WEIGHTED PULL-UPS: 3 sets of 6-8 at 45 lbs
ONE ARM ROW: 2 sets of 5 per side at 105 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 5 per side at 90 lbs and 65 lbs

STRAIGHT ARM PULL-DOWN: Cluster set at 70 lbs
INVERTED ROWS: 60 seconds AMRAP

YOGA: Dive-In Meditation
 
THURSDAY 9/11/2025: SHOULDERS

Had to skip the core work, I ran out of time.

HANG CLEAN AND PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 135 lbs, 12-15 at 85 lbs
SUPERMAN: 3 sets of 6 at 30 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 40 lbs; up this

SUPER SET
JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 125 lb and 25 lbs respectively

FACE-PULL: Cluster set at 60 lbs; lighten this
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 10 lbs
 
FRIDAY 9/12/2025: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 80 lbs; may up this
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 25 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 25 lbs
ROPE PUSH-DOWN: Cluster set at 95 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs

SUPER SET
REVERSE PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 and 25 lbs respectively

ROWING MACHINE: 10-15 minutes steady pace
 
MONDAY 9/15/2025: CHEST AND MOBILITY DRILLS

INCLINE BARBELL PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 165 lbs; mind form and endurance
WEIGHTED DIPS: 3 sets of 6 at 50 lbs
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 70 lbs

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVERS: 2 sets of 10 at 40 lbs

DUMBBELL PULL-OVER: Cluster set at 75 lbs
BOSU PUSH-UPS: 60 seconds AMRAP
 
TUESDAY 9/16/2025: LEGS AND MEDITATION

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 290 lbs, 12-15 at 205 lbs; try and up these when you're able
ROMANIAN DEADLIFT: 3 sets of 6-8 at 185 lbs; mind form
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 110 lbs

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 90 lbs and 15 lbs respectively

NORDIC CURL: Cluster set; OW.
LEG PRESS: 60 seconds AMRAP at 480 lbs
SINGLE CALF RAISES: 1 set of 50 per side
 
Change of plans, my gym is undergoing renovations so I'll be doing a calisthenics routine at home until further notice.

MONDAY PUSH:
-Decline Push-ups (2 x to failure)
-Archer Push-ups (2 x to failure)
-Band Crossovers AMRAP
-Band Lateral Raises AMRAP
-Cobra Push-ups (2 x to failure)
-Bench Dips AMRAP

TUESDAY LEGS:
-One and a Half Rep Squats (2 x to failure)
-Bulgarian Split Squats (2 x to failure)
-3D Lunges (2 x to failure)
-Single Leg Bridges (2 x to failure)
-Walking Lunges AMRAP
-Band Pull-Through AMRAP
-Single Calf Raises AMRAP

WEDNESDAY PULL:
-Pull-ups (2 x to failure)
-Rope Pull-ups (2 x to failure)
-Bicep Curls AMRAP
-Inverted Rows AMRAP
-Band Straight Arm Pull-down (2 x to failure)
-Band Face-pull AMRAP

THURSDAY CORE:
-Reverse Corkscrews (2 x to failure)
-Black Widow Knee Slides (2 x to failure)
-Windshield Wipers (2 x to failure)
-Hollow Rocks (2 x to failure)
-Russian Twists AMRAP
-Levitation Crunches AMRAP
-Superman AMRAP

FRIDAY FULL BODY:
-Bulgarian Split Squats (2 x to failure)
-Squats AMRAP
-Hand-Release Push-ups (2 x to failure)
-Push-ups AMRAP
-Sprinter Lunges (2 x to failure)
-Hip Thrusts AMRAP
-Kneeing One Arm Band Pull-down (2 x to failure)
-Band Face-pull AMRAP
-Jack Knife (2 x to failure)
-Seated Knee Tucks AMRAP
 
FRIDAY 9/19/2025: CALISTHENICS FULL BODY

BULGARIAN SPLIT SQUATS: 2 sets to failure
SQUATS: 60 seconds AMRAP
HAND-RELEASE PUSH-UPS: 2 sets to failure
PUSH-UPS: 60 seconds AMRAP
SPRINTER LUNGES: 2 sets to failure
HIP THRUSTS: 60 seconds AMRAP
KNEELING ONE ARM BAND PULL-DOWN: 2 sets to failure
BAND FACE-PULL: 60 seconds AMRAP
JACK KNIFE: 2 sets to failure
SEATED KNEE TUCKS: 60 seconds AMRAP
 
TUESDAY 9/23/2025: CALISTHENICS LEGS

ONE AND A HALF REP SQUATS: 2 sets to failure
BULGARIAN SPLIT SQUATS: 2 sets to failure each side
3D LUNGES: 2 sets to failure
SINGLE LEG BRIDGES: 2 sets to failure each side
WALKING LUNGES: 60 seconds AMRAP
BAND PULL-THROUGH: 60 seconds AMRAP
SINGLE CALF RAISES: 60 seconds AMRAP
 
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