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