| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | FREQUENCY | |
| Push | Monday | Thursday | Friday | Saturday | 4 | ||
| Pull | Tuesday | Wednesday | Friday | Saturday | 4 | ||
| Squat | Monday | Thursday | Friday | Saturday | 4 | ||
| Hinge | Tuesday | Wednesday | Friday | Saturday | 4 | ||
| Carry | Monday | Thursday | Friday | Saturday | 4 | ||
| Ground Work | Tuesday | Wednesday | Friday | Saturday | 4 | ||
| FREQUENCY | 3 | 3 | 3 | 3 | 6 | 6 | |
| Strength | Monday | Tuesday | Thursday | Saturday | 4 | ||
| Work Capacity | Monday | Tuesday | Wednesday | Saturday | 4 | ||
| Endurance | Wednesday | Thursday | Friday | Saturday | 4 | ||
| Ab Isolation | Monday | Thursday | Saturday | 3 | |||
| Chassis Integrity – End | Tuesday | Wednesday | Friday | 3 | |||
| FREQUENCY | 3 | 3 | 3 | 3 | 2 | 4 |
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