Yearlong (Ph IV, Variations)
WORKOUT I
Workout I, Week 2
Increase the total number of reps on the neutral-grip pullup and pushup to 75
Add one set of 10 to the cable pullthrough and Svend press
Add one set to the Tabata interval
Workout I, Week 3
Increase the total number of reps on the neutral-grip pullup and pushup to 85
Add another set to the Tabata interval
Workout I, Week 4
1 Zercher squat, 3 sets of 6 at 60% of your 3RM
2 Pullups, 60 total reps
3 Pushups, 60 total reps
4 Pullthrough, 3 sets of 12-15, 8-12, 6
5A High cable woodchop, 3 sets of 12-15, 8-12, 6
5B Swiss-ball crunch, 3 sets of 12-15, 8-12, 6
WORKOUT II
Workout II, Week 2
Add one set to the Romanian deadlift, dumbbell row, and walking lunge
Increase the total number of reps on the situp to 80
Perform 12-15 sprints
Workout II, Week 3
Increase the total number of reps on the situp to 100
Increase the duration of the sprints to 40 seconds, and take 20 seconds rest. Perform 12-15 reps
Workout II, Week 4
1 High incline bench press, 3 sets of 6 at 60% of your 5RM
2 Romanian deadlift, 3 sets of 12-15, 8-12, 6
3 Dumbbell row, 3 sets of 12-15, 8-12, 6
4 Walking lunge, 2 sets 12-15, 8-12
5 Situp, perform 50 total reps
WORKOUT III
Workout III, Week 2
Add one set to the first circuit (2A, 2B)
Add one set to the second circuit (3A, 3B, 3C)
Increase the total number of reps on the flag to 75
Workout III, Week 3
Increase the total number of reps on the flag to 90
Workout III, Week 4
1 High Rack pull, 3 sets of 5 at 60% of your 3RM
2 Stepup, 3 sets of 12-15, 8-12, 6
3 Swiss-ball pushup, perform 40 total reps
4 Flag, perform 40 total reps
