Yearlong (Ph VII, Variations)
WORKOUT I
Workout I, Week 2
Squat, 3RM, then one set of 15
L-sit pullup, 70 total reps
Single-leg back extension, 4 sets (one additional set of 6)
Russian twist, 4 sets
Workout I, Week 3
Squat, 3RM, then one set of 30
L-sit pullup, 80 total reps
One-arm dumbbell bench press, 4 sets (one additional set of 6)
Tabata Interval, 2 sets (8 total minutes
Workout I, Week 4
Squat, 3 sets of 5 reps using 55% of your 3RM
L-sit pullup, 50 reps
Single-leg back extension, 2 sets
One-arm dumbbell bench press, 2 sets
No Tabata intervals
WORKOUT II
Workout II, Week 2
Keystone deadlift, 4 sets (one additional set of 6), superset with the shrug (also 4 sets)
Weighted decline situp, 75 total reps
Jump rope intervals, 12-15 sets
Workout II, Week 3
Decline situp, 85 total reps
Jump rope intervals, 30 seconds on/15 sec. off, 12-15 sets
Workout II, Week 4
Decline bench press, 3 sets of 5 reps using 60% of your 5RM
Keystone deadlift, 2 sets, superset with the shrug (also 2 sets)
Lunge, 2 sets, superset with the walking dumbbell shoulder press (also 2 sets)
Weighted decline situp, 55 total reps
No jump rope intervals
WORKOUT III
Workout III, Week 2
Perform 4 sets of the 2a, 2b, and 2c circuit
Side bend, 4 sets
Workout III, Week 3
Increase the work time on 2a, 2b, and 2c to 40 sec. and reduce the rest period to 20 sec. (except after 2c, rest 60 sec.)
Do the same for 3a, 3b, and 3c, but perform 3 sets
Workout III, Week 4
Rack pull, 3 sets of 5 reps using 55% of your 3RM
Perform 2 sets of 2a, 2b, 2c, and 3a, 3b, and 3c
Side bend, 3 sets
