Season: Summer
Memorial Day thru Labor Day
Monday: Chest & Shoulders (Push Day)
Yin - AM & PM
Barbell Bench (5x7)
Inc Dumbbell Press (3x8)
Isolateral Push Press - Narrow Grip (3x10)
Overhead Dumbbell Press (5x8)
Isolateral Overhead Press (4x12)
Cable Lateral Raise (4x15)
Tricep Pushdown (4x8)
Face Pulls (3x12)
Reverse Cable Fly (3x TF)
Dips TF
Tuesday: HIIT - MTB, Ride, Hike or Run Hills
Yin - Dynamic AM
Yin - Static PM
Wednesday: Legs (Heavy - Compound Lift Focus)
Yin - Dynamic AM
Yin - Static PM
Warm up
3mi Walk
Dead hangs 3x 60s
Single Leg Cable Lateral Raise (4x10)
Air Planes 4x10/s
Barbell Deads (5x8)
Barbell Squat (5x6)
Lying Leg Press (3x8)
Ham Curls (4x8)
Leg Extensions (4x8)
Split Squats (4x8/s)
Calf Raise (5x12)
Burnout Walking Lunges
Thursday: HIIT - MTB, Ride, Hike or Run Hills
Yin - Dynamic AM
Yin - Static PM
Friday: Back & Delts - (Pull Day)
Yin AM & PM
Warm UP
Walk 3mi @12%
Weighted Pull ups (4x8)
Cable Wood Chops (4x8/s)
Barbell Rows (5x6)
Face Pulls (3x15)
Dumbells Rows (3x8)
Barbell Curls (Straight Bar - 4x8)
Lat Pull Down (Neutral Grip - 3x15)
Cable Curls til Burnout
Saturday: Steady State Cardio (Long Day - Ride or Hike)
Yin - Dynamic AM
- Yin - Static PM
Sunday: Legs - Mobility Work
Yin PM Only
Afternoon Sauna
Warm Up
3mi walk at 12%
Front Squat – 4x6 (lighter than back squat)
Bulgarian Split Squats – 3x8/leg
RDLs or Hip Thrusts – 3x10-12
Calf Raises – 3x20
Tib Raises – 3x15
• Optional Mobility Flow: hips, ankles, T-spine
LIVE FEARLESS, NOT RECKLESS.
Curious about working with me? Give me a shout, anytime. Here