Exercise Number | Exercise | Week 1 Sets/Reps | Week 2 Sets/Reps | Week 3 Sets/Reps | Week 4 Sets/Reps | Week 5 Sets/Reps | Week 6 Sets/Reps |
A1 | Barbell Front Squat | 5 reps (10RM) for 6-min | 5 reps (10RM) for 8-min | 5 reps (10RM) for 10-min | 5 reps (10RM) for 12-min | 5 reps (10RM) for 14-min | 5 reps (10RM) for 15-min |
A2 | Pull Up | 5 reps for 6-min | 5 reps for 8-min | 5 reps for 10-min | 5 reps for 12-min | 5 reps for 14-min | 5 reps for 15-min |
B1 | Romanian Deadlift | 5 reps (10RM) for 6-min | 5 reps (10RM) for 8-min | 5 reps (10RM) for 10-min | 5 reps (10RM) for 12-min | 5 reps (10RM) for 14-min | 5 reps (10RM) for 15-min |
B2 | Single Arm Dumbbell Bench Press | 5 reps/L/R (10RM) for 6-min | 5 reps/L/R (10RM) for 8-min | 5 reps/L/R (10RM) for 10-min | 5 reps/L/R (10RM) for 12-min | 5 reps/L/R (10RM) for 14-min |
5 reps/L/R (10RM) for 15-min |
C | Barbell Complex* | 3x6/ exercise |
3x8/ exercise |
3x6/ exercise** |
3x8/ exercise** |
3x6/ exercise*** |
3x8/ exercise*** |
D | Dumbbell Pushups | 100 as fast as possible | 100 as fast as possible | 100 as fast as possible | 100 as fast as possible | 100 as fast as possible | 100 as fast as possible |

**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior
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