Yearlong (Ph X-A, Variations)
WORKOUT I
Workout I, Week 2
Add one set to the exercises in both circuits (2a-2d and 3a-3d)l
Workout I, Week 3
Increase the reps to 12 in both circuits
Workout I, Week 4
Do not perform the box squat
WORKOUT II
Workout II, Week 2
Add one set to 2a, 2b, 3a, and 3b
Perform 5-6 sets of 3a and 3b
Workout II, Week 3
Increase the reps to 12-15 for 2a, 2b, 3a, and 3b
Workout II, Week 4
Do not perform the dip
WORKOUT III
Workout III, Week 2
Add one set to 2a-2c and 3
Increase the total number of situps to 120
Workout III, Week 3
On 2a-2c and 3, increase the time you spend doing reps to 40 seconds. Reduce the rest time to 20 seconds between exercises
Workout III, Week 4
Do not perform the deadlift
WORKOUT IV
Workout III, Week 2
Perform 12 reps on each exercise
Workout III, Week 3
Perform 15 reps on each exercise
Workout III, Week 4
Perform 20 reps on each exercise
