A series of 4 or 6 weeks programs designed from the workouts I do myself. These are full body programs with a mix of lifting, bodyweight exercises, skills, and more!
The majority of the programs are advanced programs and each have a slightly different focus. These programs do not need to be done in order!
General Program Overview
August 2021
- Heavy lower & upper body strengthening
- Does have some handstand training
- 4 or 6 weeks depending on your preference – does have 2 phases to progress reps
- Each day has a warm up, workout (4 trisets), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- 1.5-2h hour workouts
- Gym is most likely required
January 2022
- Heavy lower body strength training with a little more prehab
- High volume upper body strengthening
- Does have some handstand training & compression drills
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1.5h workouts
- Gym is most likely required
Feburary 2022
- Heavy lower body strength training with a little more plyo/jumping & progression to single leg exercises
- Heavy upper body strength training with a little prehab
- Does have some handstand training (press handstand drills)
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1.5h workouts
- Gym is most likely required
April 2022
- Lower body strength training with a little more prehab
- General upper body strengthening – does have muscle up & pull up variations in it
- Does have some handstand training & kettlebell work
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1.5h workouts
- Gym is most likely required
June 2022
- Full range lower body strengthening with a little more prehab
- Upper body strength with a little more prehab and weighted range of motion work
- 4 week program (2 phases to progress reps)
- Each day has a warm up, workout (4 trisets), and a cool down
- INTERMEDATE program
- 4 days per week (2 lower, 2 upper)
- About 1.5h workouts
- Gym is most likely required
July 2022
- Lower body strength with a power/plyometric/jumping focus
- General upper body strengthening with more prehab & combination exercises
- Does have some handstand & press handstand training (includes modifications)
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (4 supersets + core burner triset), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1.5h workouts
- Dumbbell & pull up bar only (will also need bench/chair and socks/towel/furniture slider)
August 2022
- General lower body strength training, some olympic lifting, landing drills, & a little prehab
- General upper body strength (muscle up included) & a little more prehab work
- Minimal handstand work, more kettlebell & animal flow type work with some lumbar flexion mobility work
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (4 supersets + core burner triset), & a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1.5h workouts
- Gym is most likely required
September 2022
- Little more glute focused on lower body days with core work included
- Upper body: 1 pulling focused day and 1 pushing focused day with prehab and core work included
- More active mobility & end range strengthening with some animal flow, handstand work
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (2 circuits of 5 exercises each), & a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1h workouts
- Dumbbell, band, pull up bar, yoga blocks/stack of plates
November 2022
- Full range lower body strength and weighted mobility; some dragon pistol squat progressions (modifications available)
- General upper body strengthening with more prehab & core/mobility work included
- More thoracic/mid-back mobility work; has some handstand/press handstand drills
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (2 circuits of 5 exercises each), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1h workouts
- Dumbbell, kettlebell, bands, pull up bar, box, socks/sliders, mini parallettes, bench, and PVC pipe/broom required
Cardio & Kettlebell+
- Cardio included. in lower body circuits with more kettlebell work included
- A little more combination exercises and intro to some plyo work on upper body days
- Still have upper, lower, & full body days, but does include light full body work each day. Does include some light handstand work.
- Sprint session included in full body day
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (2 circuits of 4-5 exercises each), & a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1h workouts
- Gym is most likely required
Strength & Skill
- Lower body strength and drills for dragon pistol squats
- General upper body strengthening with core work included
- Has some handstand drills
- 6 week program (3 phases to progress reps)
- Each day has a warm up, workout (2 circuits of 5 exercises each), and a cool down
- ADVANCED program
- 5 days per week (2 lower, 2 upper, 1 full)
- About 1h workouts
- Gym is most likely required
Programs sorted based on workout duration
1.5-2 hour workouts
1-1.5 hour workouts
1 hour workouts
Programs sorted based on format
4 trisets
4 supersets + core burner
2 circuits
Programs sorted based on length, frequency, & difficulty
June 2022 is the only intermediate program – it’s the only 4 day per week/ 4 week program
All other programs are advanced and 5 days per week
August 2021 can be a 4 or 6 week program (depending on your preference), all other programs are 6 weeks
Programs sorted based equipment
Gym likely required
Less equipment Required