training program B
intensity phase
week 1
split squat (pick a progression you are ready for)
Sets/Reps: 5/5
Load/Challenge:
Set 1: 10RM (load you can lift no more than 10 times)
Set 2: add 5lbs or next step* to the previous set
Set 3: add 5lbs or next step* to the previous set
Set 4: add 5lbs or next step* to the previous set
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry (pick a progression you are ready for)
Sets/Duration (in seconds): 5/30
Load:
Set 1: 60-second max (load you can carry for no more than 60 seconds)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
deadlift (pick a progression you are ready for)
Sets/Reps: 5/5
Load:
Set 1: 10RM (load you can lift no more than 10 times)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
pull up (pick a progression you are ready for)
Sets/Reps: 5/5
Load/Challenge:
Set 1: 10RM (challenge you can execute no more than 10 times)
Set 2: add 5lbs or next step* to the previous set
Set 3: add 5lbs or next step* to the previous set
Set 4: add 5lbs or next step* to the previous set
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
strong burpee (pick a progression you are ready for)
Sets/Reps: 5/2
Load:
Loaded version:
Set 1: 4RM (load you can lift no more than 4 times)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Bodyweight version:
Set 1: 4RM
Set 2: add the next step of challenge (as per Movement Mastery phases)
Set 3: add the next step of challenge
Set 4: add the next step of challenge
Set 5: add the next step of challenge
Rest between sets: as needed
Rest between exercises: as needed
week 2
split squat
Sets/Reps: 5/5
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/30
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/5
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/5
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 5/2
Load:
Loaded version:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Bodyweight version:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest between sets: as needed
Rest between exercises: as needed
week 3
split squat
Sets/Reps: 5/5
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/30
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/5
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/5
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 5/2
Load:
Loaded version:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Bodyweight version:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest between sets: as needed
Rest between exercises: as needed
week 4
split squat
Sets/Reps: 5/5
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/30
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/5
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/5
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 5/2
Load:
Loaded version:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Bodyweight version:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest between sets: as needed
Rest between exercises: as needed
volume phase
week 5
split squat
Sets/Reps: 5/8
Load/Challenge: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/45
Load: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/8
Load: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/8
Load/Challenge: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 8/2
Load/Challenge:
Sets 1-5: same as week 1
Sets 6-8: same as set 5
Rest between sets: as needed
Rest between exercises: as needed
week 6
split squat
Sets/Reps: 5/8
Load/Challenge: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/45
Load: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/8
Load: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/8
Load/Challenge: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 8/2
Load/Challenge:
Sets 1-5: same as week 2
Sets 6-8: same as set 5
Rest between sets: as needed
Rest between exercises: as needed
week 7
split squat
Sets/Reps: 5/8
Load/Challenge: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/45
Load: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/8
Load: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/8
Load/Challenge: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 8/2
Load/Challenge:
Sets 1-5: same as week 3
Sets 6-8: same as set 5
Rest between sets: as needed
Rest between exercises: as needed
week 8
split squat
Sets/Reps: 5/8
Load/Challenge: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
bottoms up hold/carry
Sets/Duration (in seconds): 5/45
Load: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
deadlift
Sets/Reps: 5/8
Load: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
pull up
Sets/Reps: 5/8
Load/Challenge: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
strong burpee
Sets/Reps: 8/2
Load/Challenge:
Sets 1-5: same as week 4
Sets 6-8: same as set 5
Rest between sets: as needed
Rest between exercises: as needed
density phase
week 9
split squat
Interval (work:rest in seconds): 15:45
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
bottoms up hold/carry
Interval (work:rest in seconds): 30:30
Load: same as week 1
Sets: 5 (each side if unilateral)
deadlift
Interval (work:rest in seconds): 15:45
Load:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
pull up
Interval (work:rest in seconds): 15:45
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
strong burpee
Interval: 2 reps every minute on the minute
Load/Challenge: same as week 5
Sets: 8
week 10
split squat
Interval (work:rest in seconds): 15:45
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
bottoms up hold/carry
Interval (work:rest in seconds): 30:30
Load: same as week 2
Sets: 5 (each side if unilateral)
deadlift
Interval (work:rest in seconds): 15:45
Load:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
pull up
Interval (work:rest in seconds): 15:45
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
strong burpee
Interval: 2 reps every minute on the minute
Load/Challenge: same as week 6
Sets: 8
week 11
split squat
Interval (work:rest in seconds): 20:40
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
bottoms up hold/carry
Interval (work:rest in seconds): 40:20
Load: same as week 1
Sets: 5 (each side if unilateral)
deadlift
Interval (work:rest in seconds): 20:40
Load:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
pull up
Interval (work:rest in seconds): 20:40
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
strong burpee
Interval: 2 reps every minute on the minute
Load/Challenge: same as week 7
Sets: 8
week 12
split squat
Interval (work:rest in seconds): 20:40
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
bottoms up hold/carry
Interval (work:rest in seconds): 40:20
Load: same as week 2
Sets: 5 (each side if unilateral)
deadlift
Interval (work:rest in seconds): 20:40
Load:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
pull up
Interval (work:rest in seconds): 20:40
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
strong burpee
Interval: 2 reps every minute on the minute
Load/Challenge: same as week 8
Sets: 8