Standards of Fitness

You don't need to be an advanced lifter to benefit from this program, but you should meet the following standards:

• You're able to bench bodyweight and squat 1.5 times bodyweight for reps
• You're not limited by injury
• You have access to a wide variety of equipment, including barbells, dumbbells, machines, cardio equipment, medicine balls, jump boxes, and a sled (scroll down for a complete list of movements included in the program)
• You're able to train four times per week

Of course, you can make changes to the program to fit your needs, but I cannot assist with that.

Movement List

Here is a list of all movements included in the program:

• Squat
• Bench
• Deadlift
• Strict Curl
• Overhead Press
• Glute-Ham Raise
• Ab Wheel
• Hanging Leg Raise
• Landmine Twist
• Chin
• Dip
• DB Row
• Lateral Raise
• Broad Jump
• Box Jump
• Medicine Ball Throw
• Sled Push
• Hamstring Curl
• Leg Press