All of April – Deadlift cycle – 2 sets of 5 Monday through Friday, add 5 pounds each day – back off on third week to 10 pounds heavier starting weight than first week.
Unless otherwise noted, all pull ups are weighted
Monday, April 1st
Pull up – 2 sets of 5
Military press – 2 sets of 5
Windmill – 2 sets of 3
Front squat – 10 reps, 8 reps, 7 reps, 5 reps
Calf raises, single leg – 2 sets w/ 10 lbs
Ab wheel roll outs
Tuesday, April 2nd
walk 20 min
Joint mobility
Wednesday, April 3rd
Chins & dips back and forth for 10 minutes
Goblet squat – embedded static one set to failure
Renegade Row – 2 sets of 5
2 minutes horse stance
Monday, April 8th
Slow pull ups – 3 sets of 3
Military press, barbell – 2 sets of 12
Floor press – 2 sets of 12
Bodyweight row with Jungle Gym straps – 3 sets of 5
Pistol squat – 2 sets of 5
Wheel roll out – 2 sets of 5
Monday, April 15
Pull up – 2 sets of 5
Military press – 2 sets of 5
Barbell military press – 1 set of 10
Front Squat – 4 sets of 8
Single leg calf raises – 2 sets to failure
Knee raise with weight – 5 sets of 5
Wednesday, April 17th
Floor press – 3 sets of 12
Jungle gym row – 3 sets of 6
Renegade row – 2 sets of 5
Pistol – 3 sets of 5
Kung fu stances
Windshield wipers – 3 sets of 5
Farmers walk – 3 minutes
Friday, April 19th
Joint mobility
Monday, April 22nd
Heavy chin up – 5 sets of 1
Heave press – 5 sets of 1
Front squat – 4 sets of 8
Calf raises
Wheel roll outs
Wednesday, April 24th
Floor press – 5 sets of 10
Bodyweight row – 3 sets of 5
Renegade row – 3 sets of 5
Pistol (bottom up) – 2 sets of 5
Kung fu stances
Windshield wipers – 3 sets of 5
Farmers walk – 3 minutes
Friday, April 26th
Joint mobility
Monday, April 29th
Heavy chin – 3 sets of 1
Military press – 5 sets of 3
Knee raise