Don't forget to take progress pictures along the way.
In case you missed weeks 1-3, you can get started here.
Session One
Exercise Sets Reps
Superset 1 (90 sec rest after each superset):
A1) front squat 4 10
A2) pull-ups 4 10
Monster set (60 sec rest after each superset):
B1) kb f/r walking lunge 4 16
B2) alt dumbbell bench press 4 8
B3) dragon flags 4 6
C) strict dips (as fast as possible)
*10 press ups every break 1 50
D) row (time trial) 1 2000m
Session Two
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) sumo deadlift 4 10
A2) weighted dips 4 10
Monster set (60 sec rest after each superset):
B1) single leg db rdl 4 8
B2) bent over row 4 8
B3) barbell wipers 4 12
C) strict barbell curls (afap)
*5 chins every break 1 75
D1) bench press @ bodyweight 1 75
*20kcal bike every break
Finisher
D1) strict press-ups 1 100
D2) 20cal bike (every break)
Session Three
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) strict press 4 10
A2) rfess 4 10
Monster set (60 sec rest after each superset):
B1) dual kettle bell swings 4 16
B2) arnie press 4 8
B3) single arm rows 4 8
C) rope sled pull @ bw 3 40m
Finisher:
D1) deadlifts @ bodyweight 3 21-15-9
D2) over bar burpees 3 21-15-9
D3) sit-ups 3 21-15-9
Finisher
D1) barbell thruster @40kg 3 21-15-9
D2) over bar burpees 3 21-15-9
Session Four
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) bench press 4 10
A2) barbell hip lift 4 10
Monster set (60 sec rest after each superset):
B1) hammer press 4 8
B2) box jumps 4 12
B3) supine pulls 4 16
C) weighted sit ups 1 75
Finisher:
D1) run 1 500m
D2) burpees 1 40
D3) air squats 1 30
D4) press-ups 1 20
D5) man makers 1 10
