| Monday | Tuesday | Wednesday | Thursday | Friday | FREQUENCY | |
| Push | Monday | Wednesday | Thursday | Friday | 4 | |
| Pull | Monday | Tuesday | Wednesday | Friday | 4 | |
| Squat | Monday | Tuesday | Thursday | Friday | 4 | |
| Hinge | Tuesday | Wednesday | Thursday | Friday | 4 | |
| Carry | Monday | Tuesday | Thursday | Friday | 4 | |
| Ground Work | Tuesday | Wednesday | Friday | 3 | ||
| FREQUENCY | 4 | 5 | 4 | 4 | 6 | |
| Ab Isolation | Monday | Tuesday | Thursday | |||
| Chassis Integrity – End | Wednesday | Friday | 2 | |||
| Endurance | Tuesday | Thursday | 2 | |||
| Work Capacity | Monday | Wednesday | Friday | 3 | ||
| FREQUENCY | 2 | 2 | 2 | 2 | 2 |
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