LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Upper Body Hypertrophy
Horizontal
Neutral Grip Chin Up
Set reps load Rest
1 8-12 heavy 00:01:00
2 8-12 heavy 00:01:00
3 8-12 heavy 00:01:00
4 8-12 heavy 00:01:00
5 8-12 heavy 00:01:00
DB Bench Press
Set reps load Rest
1 8-12 heavy 00:01:00
2 8-12 heavy 00:01:00
3 8-12 heavy 00:01:00
4 8-12 heavy 00:01:00
5 8-12 heavy 00:01:00
Rope Overhead Triceps Extension [MC]
Set reps load Tempo Rest
1 8-12 moderate 3:2:1 00:01:00
2 8-12 moderate 3:2:1 00:01:00
3 8-12 moderate 3:2:1 00:01:00
4 8-12 moderate 3:2:1 00:01:00
5 8-12 moderate 3:2:1 00:01:00
Biceps Curl – Dumbbells
Set reps load Tempo Rest
1 8-12 moderate controlled 60s
2 8-12 moderate controlled 60s
3 8-12 moderate controlled 60s
4 8-12 moderate controlled 60s
5 8-12 moderate controlled 60s
Face Pull – Cable
Set reps load Tempo Rest
1 8-12 moderate controlled 60s
2 8-12 moderate controlled 60s
3 8-12 moderate controlled 60s
4 8-12 moderate controlled 60s
5 8-12 moderate controlled 60s
Assault Bike Intervals
Horizontal
Assault Bike
Set time intensity Tempo Rest
1 20s 9-10 explosive 100s
2 20s 9-10 explosive 100s
3 20s 9-10 explosive 100s
4 20s 9-10 explosive 100s
5 20s 9-10 explosive 100s
Skillmill Run-Walk 1:3 Intervals
Horizontal
SkillMill
Set time
1 20 mins

Upper Hypertrophy + Walk-Run Intervals

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Workout Blocks

Upper Body Hypertrophy
Horizontal Loading

ULT
Neutral Grip Chin Up
Set Reps Load Rest
1 8-12 Heavy 00:01:00 (h:m:s)
2 8-12 Heavy 00:01:00 (h:m:s)
3 8-12 Heavy 00:01:00 (h:m:s)
4 8-12 Heavy 00:01:00 (h:m:s)
5 8-12 Heavy 00:01:00 (h:m:s)
LLT
DB Bench Press
Set Reps Load Rest
1 8-12 Heavy 00:01:00 (h:m:s)
2 8-12 Heavy 00:01:00 (h:m:s)
3 8-12 Heavy 00:01:00 (h:m:s)
4 8-12 Heavy 00:01:00 (h:m:s)
5 8-12 Heavy 00:01:00 (h:m:s)
LLT
Rope Overhead Triceps Extension [MC]
Set Reps Load Tempo Rest
1 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
2 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
3 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
4 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
5 8-12 Moderate 3:2:1 00:01:00 (h:m:s)
LLT
Biceps Curl – Dumbbells
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 60s (h:m:s)
2 8-12 Moderate Controlled 60s (h:m:s)
3 8-12 Moderate Controlled 60s (h:m:s)
4 8-12 Moderate Controlled 60s (h:m:s)
5 8-12 Moderate Controlled 60s (h:m:s)
LLT
Face Pull – Cable
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 60s (h:m:s)
2 8-12 Moderate Controlled 60s (h:m:s)
3 8-12 Moderate Controlled 60s (h:m:s)
4 8-12 Moderate Controlled 60s (h:m:s)
5 8-12 Moderate Controlled 60s (h:m:s)

Assault Bike Intervals
Horizontal Loading

Sprint for 20 seconds at the top of every 2 minutes
(Sprint for 20 seconds, slow recovery pedal for 100 seconds)
6-10 rounds

LLT
Assault Bike
Set Time Intensity Tempo Rest
1 20s h:m:s 9-10 RPE Explosive 100s (h:m:s)
2 20s h:m:s 9-10 RPE Explosive 100s (h:m:s)
3 20s h:m:s 9-10 RPE Explosive 100s (h:m:s)
4 20s h:m:s 9-10 RPE Explosive 100s (h:m:s)
5 20s h:m:s 9-10 RPE Explosive 100s (h:m:s)

Skillmill Run-Walk 1:3 Intervals
Horizontal Loading

- Run to Walk Ratio = 1:3
- Example: Run for 20 seconds, walk for 60 seconds

ULT
SkillMill
Set Time
1 20 mins h:m:s