WELCOME!

Click through the plan below or download the PDF for links to each workout.

Phases and dates are labeled on the left by Week.
Each phase has 3 workouts per week, labeled Day 1, Day 2, and Day 3.
Each gym workout has a ‘Level I’ and a ‘Level II’, based on your 1-rep max squat test (see below).
How to choose your plan

Level I – Use this plan if you do not have a gym, have a gym but are a less experienced lifter, or cannot lift 1.5x your body weight in a 1-Rep Max for a back squat (see below for instructions).
Level II – Use this plan if you can (or have recently) lift 1.5 x your body weight in a 1-Rep Max back squat.
*If you are not sure, start with sets of 5-10 reps at 60% of your 1.5x body weight, 2-3 times per week.

TB = Total Body; MB = Medicine Ball; DB = Dumbbell; KB = Kettle Bell; ‘ = Minutes; ‘’ = Seconds

Calculate 50% of your predicted max (for example 95# for a 130-pound female, max = 195; or #135 for 180-pound male, max = #270).
Warm up with a jog and flexibility, then a set of 5-10 reps of squats with the bar or body weight. Complete jump squats or rapid squats x 5-10 reps.
Increase weight x 20-30 pounds for males and 10-20 pounds for females. Complete sets of 1-2 reps until within ~20 pounds of predicted max. Rest about 1 minute between sets.
Continue increasing weight by 5-10 pounds each set, completing x 1 rep each until you cannot lift it and still go down to at least knee height with good technique and NO PAIN. Increase rest to 3 minutes.
Make sure you have a spot or safety bars, and at least ~1 year of experience lifting.