| Monday | Tuesday | Wednesday | Thursday | Friday | FREQUENCY | |
| Push | Monday | Wednesday | Thursday | Friday | 4 | |
| Pull | Monday | Tuesday | Friday | 3 | ||
| Squat | Monday | Thursday | Friday | 3 | ||
| Hinge | Tuesday | Wednesday | Thursday | 3 | ||
| Carry | Monday | Thursday | Friday | 3 | ||
| Ground Work | Tuesday | Wednesday | 2 | |||
| FREQUENCY | 4 | 3 | 3 | 4 | 4 | |
| Ab Isolation | Monday | Tuesday | Thursday | Friday | ||
| Chassis Integrity – End | Monday | Wednesday | Friday | 3 | ||
| Endurance | Tuesday | Thursday | 2 | |||
| Work Capacity | Monday | Wednesday | Friday | 3 | ||
| FREQUENCY | 3 | 2 | 2 | 2 | 3 |
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