| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |||||||
| Strength | Sets/Reps | Cardio | Effort | Strength | Sets/Reps | Cardio | Effort | Strength | Sets/Reps | Cardio | Effort | Rest | |
| Squat | 3 Sets/ 8-10 Reps |
4 x 85 yards 4 x 110 Yards |
75%-85% 75%-85% |
Dumbell Pullovers | 3 Sets/ 8-10 Reps |
2 x 220 yards | 75%-85% | Barbell Bicep Curls | 3 Sets/ 8-10 Reps |
8 Suicides | Sprint from the start to 5 yard line, while turning reach down and touch the ground, sprint back to start and repeat the process for the 10, 15, and 20 yard lines until complete | ||
| Leg Extension | 3 Sets/ 8-10 Reps |
1 x 220 yards 8 x 55 yards |
75%-85% 95%-100% |
Barbell Overhead Shoulder Press | 3 Sets/ 8-10 Reps |
4 x 110 yards |
75%-85% |
Pull Ups | 3 Sets/ Until Failure |
||||
| Leg Curl | 3 Sets/ 8-10 Reps |
1 x 220 yards 4 x 110 yards 4 x 85 yards |
75%-85% 75%-85% 95%-100% |
Seated Rows | 3 Sets/ 8-10 Reps |
5 x 85 yards | 95%-100% | Concentration Curl | 3 Sets/ 8-10 Reps |
||||
| Calf Raises | 3 Sets/ 8-10 Reps |
Bench Press | 3 Sets/ 8-10 Reps |
25 yards 50 yards 75 yards 100 yards 75 yards 50 yards 25 yards |
Sprint each distance and jog back to the start point. Then sprint the next distance and jog back. Repeat until complete. | Preacher Curl | 3 Sets/ 8-10 Reps |
||||||
| Leg Press | 3 Sets/ 8-10 Reps |
Pec Fly | 3 Sets/ 8-10 Reps |
Overhead Tricep Extension | 3 Sets/ 8-10 Reps |
||||||||
| Twisting Sit-Ups | 3 Sets/ 10-15 Reps |
Cable Raise | 3 Sets/ 10-12 Reps |
Dips | 3 Sets/ Until Failure |
||||||||
| Core-Planks | 3 Sets/ 20-30 Seconds |
1.75 mile | 75%-85% | Cable Pulldown | 3 Sets/ 10-12 Reps |
Skull Crushers | 3 Sets/ 8-10 Reps |
2.5 miles | 75%-85% | ||||
| 1.75 mile | 75%-85% | Tricep Pulldown with Cable/Rope | 3 Sets/ 8-10 Reps |
||||||||||