WEEK 1 - MONSTER MAKER: LEGS

DAY 1 - REPETITION DAY - POSTERIOR

POSTERIOR LEGS VERTICAL PULL HORIZONTAL PULL MONSTER MAKER

POSTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) HORIZONTAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30)
1A) Barbell RDL's x 6-8 reps 3A) Barbell Dead Row x 6-8 reps
1B) Barbell Hip Buck (No Box / Bench) x 10-12 reps 3B) Inverted Chin Curls x 10-12 reps
1C) Long Leg Marches x 45-60 seconds 3C) Renegade Row x 45-60 seconds (using 50% of your 12RM)
Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits.
VERTICAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) MONSTER MAKER: 80’S SLASHER
2A) Weighted Chins x 6-8 reps 4) Cable Pull Throughs x 80 reps w/15RM

2B) DB Curls x 10-12 reps Rest 60 second between sets. Adjust weight/resistance down slighlty if reps drop
below 9 (reps should stay between 9 & 15 if possible).
2C) DB High Pull x 45-60 seconds (using 50% of your 12RM)
Rest 90 seconds between rounds, 3 minutes between completed circuits.

** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time.

DAY 2 - REPETITION DAY ANTERIOR

ANTERIOR LEGS VERTICAL PUSH HORIZONTAL PUSH MONSTER MAKER

ANTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) HORIZONTAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30)
1A) Barbell Front Squats x 6-8 reps 3A) DB Floor Press x 6-8 reps
1B) DB Alt. Reverse Lunges x 10-12 reps each leg 3B) Cable Ground and Pound x 10-12 reps
1C) Walk the Box - 45-60 seconds 3C) Diamond Cutter Pushups x 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits.
VERTICAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) MONSTER MAKER: 80’S SLASHER
2A) DB OHP x 6-8 reps 4) DB Jump Squats x 80 reps (15RM or ~20% of 1RM Back Squat)

2B) DB Grave Digger x 10-12 reps Rest 60 seconds between sets. Adjust weight/resistance down slighlty if reps drop
below 9 (reps should stay between 9 & 15 if possible).
2C) DB Speed Push Press x 45-60 seconds (using 50% of your 12RM)
Rest 90 seconds between rounds, 3 minutes between completed circuits.

** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time.

DAY 3 - OFF

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 WEEK 1 - MONSTER MAKER: LEGS

DAY 4 - DYNAMIC LOWER

1) Box Squat 60% 1RM OR Banded Box Squat 70% 1RM (50% Weight + 20% Band Resistance) - 6 x 2 reps (Rest 45-60 seconds between sets.)
2) Reactive DB Box Jumps - 6 x 3 reps (Rest no more than 60 seconds between sets.)
3) High Knee Flying 20's - 8 x 1 rep (Rest no more than 60 seconds between sets.)
4) Pull Throughs - 3 x 10-12 reps (Rest 60-90 seconds between sets.)

5) Abs - Choose ONE of the following exercises below: (Rest 30-60 seconds between sets.)
Triple Bicycle Crunch - 2-3 x 30 (10 triplets) Speed Plate Drag Planks - 2-3 x 10 (5 to each side)
Explosive 21's - 2-3 x 21 reps (7 each left, right, both) Med Ball Twisting Wall Throws Burpees - 2-3 x 10 (5 to each side)
Medicine Ball Power Twist Slams - 2-3 x 10 (5 to each side) Wall Jack Planks - 2-3 x 10

DAY 5 - REMNANT DAY

1) Bench Press - 3 x 8RM

2) Block Deadlift - 3 x 8 w/ 10RM (leave 2 in the tank)
3) Z Press - 3 x 8RM
4) BB Row - 3 x 8RM

5) BB Curl - 3 x 8RM
6) Lying Triceps Extension w/ Stretch - 3 x 8RM
Rest 2 - 3 minutes between all sets and exercises in this workout.

DAY 6 - MAX EFFORT / FRIDAY THE 13TH

MAX EFFORT LIFT FRIDAY THE 13TH ACCESSORIES

MAX EFFORT LIFT** ACCESSORIES

1) Barbell Squat x 3-5 reps 3) Barbell RDL's - 3 x 10-12 reps to failure
FRIDAY THE 13TH - PURGATORY SETS Rest 60 - 90 seconds between sets.
2) DB Bulgarian Split Squat - 5 x 13,12,11,10,9 reps each leg 4) Barbell Hip Thrusts - 3 x 10-12 reps to failure
Use your 15RM. If unable to get rep count, rest/pause for the number of sec that Rest 60 - 90 seconds between sets.
corrolate to the number of reps you’re attempting to complete in that set until all
55 reps are finished. Rest 13 seconds b/w sets and rest/pause as prescribed.

** Max Effort Warmup Protocol - Work your way up to your prescribed RM for the given lift/month over 8 sets in the following rep sequence: 5,5,3,3,2,1,1,1
Example: If your Squat 1RM is 250 pounds, perform the following: Bar x 5, 95 x 5,135 x 3,185 x 3, 205 x 2, 215 x 1, 225 x 1, 240 x 1, 250 = 1RM. In this particular example, the
percentages of your 1RM would be the following: Bar, 40%, 55%, 75%, 80%, 85%, 90%, 95%,1RM
Example: If your Lying Triceps Extension 3-5RM is EZ Bar + 35lbs on each side, perform the following: Bar x 5, 10’s x 5,15’s x 3, 15’s x 3, 20’s x 2, 25’s x 1, 25’s x 1, 30’s x 1,
35’s = 3-5RM. In this particular example, the percentages of your 3-5RM would be the following: Bar, 40%, 55%, 55%, 70%, 80%, 80%, 90%, 3-5RM

NOTE: For all Max Effort Lifts, barbells are preferred, however if you don’t have access or need to use dumbbells for any other reason, they are an acceptable substitution.

DAY 7 - OFF

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 WEEK 2 - MONSTER MAKER: LEGS

DAY 8 - REPETITION DAY - POSTERIOR

POSTERIOR LEGS VERTICAL PULL HORIZONTAL PULL MONSTER MAKER

POSTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 3:00) HORIZONTAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:45)
1A) DB Alt. Reverse Sprinter Lunges x 6-8 reps 3A) Chest Supported Barbell Row x 6-8 reps
1B) Alt. Heel Touch Squats x 10-12 reps 3B) DB Tripod Row x 10-12 reps each arm
1C) DB Frog Press x 45-60 seconds 3C) Plate T's x 45-60 seconds (strip the 5's from chest supported rows)
Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits.
VERTICAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) MONSTER MAKER: 80’S SLASHER
2A) Weighted Pullups x 6-8 reps 4) Barbell RDL’s x 80 reps (15RM or ~40% of 1RM Deadlift)

2B) Jumping Chins x 10-12 reps Rest 60 seconds between sets. Adjust weight/resistance down slighlty if reps drop
below 9 (reps should stay between 9 & 15 if possible).
2C) Kneeling DB Shrugs - 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits.

** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time.

DAY 9 - REPETITION DAY ANTERIOR

ANTERIOR LEGS VERTICAL PUSH HORIZONTAL PUSH MONSTER MAKER

ANTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 3:00) HORIZONTAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30)
1A) DB Bulgarian Split Squats x 6-8 reps each leg 3A) DB Bench Press x 6-8 reps
1B) DB Alt. Step Ups x 10-12 each leg 3B) DB Upper Chest Pullover x 10-12 reps
1C) Alt. Step Up Thrusts - 45-60 seconds 3C) Cobra/Hindu Pushups x 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits.
VERTICAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 3:00) MONSTER MAKER: 80’S SLASHER
2A) DB Cheat Laterals x 6-8 reps each arm 4) DB Goblet Squats x 80 reps (15RM or ~20% of 1RM Back Squat)

2B) DB 1-Arm Clean and Press x 10-12 reps each arm Rest 60 seconds between sets. Adjust weight/resistance down slighlty if reps drop
below 9 (reps should stay between 9 & 15 if possible).
2C) Single DB Press Outs x - 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits.

** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time.

DAY 10 - OFF

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 WEEK 2 - MONSTER MAKER: LEGS

DAY 11 - DYNAMIC LOWER

1. Box Squat 65% 1RM OR Banded Box Squat 75%1RM (55% Weight + 20% Band Resistance) - 6 x 2 reps (Rest 45-60 seconds between sets.)
2. Static Broad Jumps - 6 x 3 reps (Rest no more than 60 seconds between sets.)
3. Lying on Back -> 10 yd Sprint - 8 x 1 rep (Rest no more than 60 seconds between sets.)
4. DB/KB Swings - 3 x 30-45 secs (Rest 60-90 seconds between sets.)

5. Abs - Choose ONE of the following exercises below: (Rest 30-60 seconds between sets.)
Triple Bicycle Crunch - 2-3 x 30 (10 triplets) Speed Plate Drag Planks - 2-3 x 10 (5 to each side)
Explosive 21's - 2-3 x 21 reps (7 each left, right, both) Med Ball Twisting Wall Throws Burpees - 2-3 x 10 (5 to each side)
Medicine Ball Power Twist Slams - 2-3 x 10 (5 to each side) Wall Jack Planks - 2-3 x 10

DAY 12 - REMNANT DAY

1) Bench Press - 3 x 8RM

2) Block Deadlift - 3 x 8 w/ 10RM (leave 2 in the tank)
3) Z Press - 3 x 8RM
4) BB Row - 3 x 8RM

5) BB Curl - 3 x 8RM
6) Lying Triceps Extension w/ Stretch - 3 x 8RM
Rest 2 - 3 minutes between all sets and exercises in this workout.

DAY 13 - MAX EFFORT / FRIDAY THE 13TH

MAX EFFORT LIFT FRIDAY THE 13TH ACCESSORIES

MAX EFFORT LIFT** ACCESSORIES

1) Pause Squat x 3-5 RM 3) DB Bulgarian Split Squat - 3 x 10-12 reps to failure each leg
FRIDAY THE 13TH - PURGATORY SETS Rest 60 - 90 seconds between sets.
2) Barbell RDL’s - 5 x 13,12,11,10,9 reps 4) Barbell Hip Thrusts - 3 x 10-12 reps to failure
Use your 15RM. If unable to get rep count, rest/pause for the number of sec that Rest 60 - 90 seconds between sets.
corrolate to the number of reps you’re attempting to complete in that set until all
55 reps are finished. Rest 13 seconds b/w sets and rest/pause as prescribed.

** Max Effort Warmup Protocol - Work your way up to your prescribed RM for the given lift/month over 8 sets in the following rep sequence: 5,5,3,3,2,1,1,1
Example: If your Squat 1RM is 250 pounds, perform the following: Bar x 5, 95 x 5,135 x 3,185 x 3, 205 x 2, 215 x 1, 225 x 1, 240 x 1, 250 = 1RM. In this particular example, the
percentages of your 1RM would be the following: Bar, 40%, 55%, 75%, 80%, 85%, 90%, 95%,1RM
Example: If your Lying Triceps Extension 3-5RM is EZ Bar + 35lbs on each side, perform the following: Bar x 5, 10’s x 5,15’s x 3, 15’s x 3, 20’s x 2, 25’s x 1, 25’s x 1, 30’s x 1,
35’s = 3-5RM. In this particular example, the percentages of your 3-5RM would be the following: Bar, 40%, 55%, 55%, 70%, 80%, 80%, 90%, 3-5RM

NOTE: For all Max Effort Lifts, barbells are preferred, however if you don’t have access or need to use dumbbells for any other reason, they are an acceptable substitution.

DAY 14 - OFF

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 WEEK 3 - MONSTER MAKER: LEGS

DAY 15 - REPETITION DAY - POSTERIOR

POSTERIOR LEGS VERTICAL PULL HORIZONTAL PULL MONSTER MAKER

POSTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 3:00) HORIZONTAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 3:00)
1A) Cable Pull Throughs x 6-8 reps 3A) Low Cable Squat-to-Stand Row x 6-8 reps
1B) Single Leg Cable RDL's x 10-12 reps each leg 3B) 1-Arm High Cable Row x 10-12 reps each arm
1C) DB/KB Swing x 45-60 seconds 3C) Cable Straight Arm Pushdowns x 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits.
VERTICAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) MONSTER MAKER: 80’S SLASHER
2A) Rocking Pulldown x 6-8 reps 4) Block/Trap Bar Deadlifts x 80 reps (15RM or ~40% of 1RM Deadlift)

2B) Underhand Pulldown x 10-12 reps Rest 60 seconds between sets. Adjust weight/resistance down slighlty if reps drop
below 9 (reps should stay between 9 & 15 if possible).
2C) Low Trap Plate Raise x 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits.

** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time.

DAY 16 - REPETITION DAY ANTERIOR

ANTERIOR LEGS VERTICAL PUSH HORIZONTAL PUSH MONSTER MAKER

ANTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:45) HORIZONTAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30)
1A) DB Alt. Reverse Lunges x 6-8 reps each leg 3A) Incline DB Bench Press x 6-8 reps
1B) Goblet Squats x 10-12 reps 3B) DB Incline Powerbombs x 10-12 reps
1C) Split Squat Jumps x 45-60 seconds 3C) DB Tap Pushups x 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits.
VERTICAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:45) MONSTER MAKER: 80’S SLASHER
2A) Landmine Press x 6-8 reps each arm 4) DB Bench Front Squats x 80 reps (15RM or ~30% of 1RM Back Squat)

2B) Landmine Thrusters x 10-12 reps each arm Rest 60 seconds between sets. Adjust weight/resistance down slighlty if reps drop
below 9 (reps should stay between 9 & 15 if possible).
2C) 1-Arm Alt. Landmine Press x - 45-60 seconds
Rest 90 seconds between rounds, 3 minutes between completed circuits.

** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time.

DAY 17 - OFF

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 WEEK 3 - MONSTER MAKER: LEGS

DAY 18 - DYNAMIC LOWER

1. Box Squat 60% 1RM OR Banded Box Squat 70%1RM (50% Weight + 20% Band Resistance) - 6 x 2 reps (Rest 45-60 seconds between sets.)
2. Cyclone Ninja Box Jumps - 6 x 4 reps (2 x turn to left, 2 x turn to right) (Rest no more than 60 seconds between sets.)
3. 30 Yard "S" Runs - 8 x 1 rep (Rest no more than 60 seconds between sets.)
4. Kneeling Banded Hip Thrusts - 3 x 30-45 secs (Rest 60-90 seconds between sets.)

5. Abs - Choose ONE of the following exercises below: (Rest 30-60 seconds between sets.)
Triple Bicycle Crunch - 2-3 x 30 (10 triplets) Speed Plate Drag Planks - 2-3 x 10 (5 to each side)
Explosive 21's - 2-3 x 21 reps (7 each left, right, both) Med Ball Twisting Wall Throws Burpees - 2-3 x 10 (5 to each side)
Medicine Ball Power Twist Slams - 2-3 x 10 (5 to each side) Wall Jack Planks - 2-3 x 10

DAY 19 - REMNANT DAY

1) Bench Press - 3 x 8RM

2) Block Deadlift - 3 x 8 w/ 10RM (leave 2 in the tank)
3) Z Press - 3 x 8RM
4) BB Row - 3 x 8RM

5) BB Curl - 3 x 8RM
6) Lying Triceps Extension w/ Stretch - 3 x 8RM
Rest 2 - 3 minutes between all sets and exercises in this workout.

DAY 20 - MAX EFFORT / FRIDAY THE 13TH

MAX EFFORT LIFT FRIDAY THE 13TH ACCESSORIES

MAX EFFORT LIFT** ACCESSORIES

1) Box Squat x 3-5 RM 3) Barbell RDL’s - 3 x 10-12 reps to failure
FRIDAY THE 13TH - PURGATORY SETS Rest 60 - 90 seconds between sets.
2) Barbell Hip Thrusts - 5 x 13,12,11,10,9 reps 4) DB Bulgarian Split Squat - 3 x 10-12 reps to failure each leg
Use your 15RM. If unable to get rep count, rest/pause for the number of sec that Rest 60 - 90 seconds between sets.
corrolate to the number of reps you’re attempting to complete in that set until all
55 reps are finished. Rest 13 seconds b/w sets and rest/pause as prescribed.

** Max Effort Warmup Protocol - Work your way up to your prescribed RM for the given lift/month over 8 sets in the following rep sequence: 5,5,3,3,2,1,1,1
Example: If your Squat 1RM is 250 pounds, perform the following: Bar x 5, 95 x 5,135 x 3,185 x 3, 205 x 2, 215 x 1, 225 x 1, 240 x 1, 250 = 1RM. In this particular example, the
percentages of your 1RM would be the following: Bar, 40%, 55%, 75%, 80%, 85%, 90%, 95%,1RM
Example: If your Lying Triceps Extension 3-5RM is EZ Bar + 35lbs on each side, perform the following: Bar x 5, 10’s x 5,15’s x 3, 15’s x 3, 20’s x 2, 25’s x 1, 25’s x 1, 30’s x 1,
35’s = 3-5RM. In this particular example, the percentages of your 3-5RM would be the following: Bar, 40%, 55%, 55%, 70%, 80%, 80%, 90%, 3-5RM

NOTE: For all Max Effort Lifts, barbells are preferred, however if you don’t have access or need to use dumbbells for any other reason, they are an acceptable substitution.

DAY 21 - OFF

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 CHALLENGE WEEK 4 - MONSTER MAKER: LEGS

DAY 22 - AX MONSTER 400 REP CHALLENGE - POSTERIOR

DB Curls x 100 reps

DB Reverse Sprinter Lunges x 200 reps (100 each leg)
DB High Pulls x 100 reps

** This is a timed challenge. Perform all 400 reps in any order, in good form, as quickly as possible. Weight used should be 75% of your 10RM DB Curl (NOT alternating
db curl) throughout the challenge. Record your time and obtain your rank in the scoring chart for this challenge.

DAY 23 - OFF

DAY 24 - AX MONSTER 400 REP CHALLENGE - ANTERIOR

DB Bench Press x 100 reps

DB Bench Front Squats x 200 reps
DB Press Outs x 100 reps

** This is a timed challenge. Perform all 400 reps in any order, in good form, as quickly as possible. Weight used should be 75% of your 10RM DB Bench Press
throughout the challenge. Only one dumbbell will be used for the Press Outs (gripped with two hands). Record your time and obtain your rank in the scoring chart for this
challenge.

DAY 25 - OFF

DAY 26 - MAX EFFORT CHALLENGE

Barbell Squats r/p for 13 x 5RM

Heavy DB Bench r/p for 13 x 5RM
Barbell Rows r/p for 13 x 5RM
OHP r/p for 13 x 5RM
Barbell Curls r/p for 13 x 5RM
Lying DB Extensions r/p for 13 x 5RM
Rest no longer than 5 minutes after completed exercises.

** This is a timed challenge. Perform each exercise in rest/pause fashion, in good form, as quickly as possible. Use your 5RM. Start the clock as soon as you perform your
first set. The clock runs until you finish the last set on the given exercise. At this time you may stop the clock. Rest no more than 5 minutes while transitioning to the next
exercise. Start the running clock again as soon as you begin the first set of this new exercise and stop the clock when you finish the last set on that exercise. Repeat in
this fashion for each exercise and keep track of your time as you will try to beat it when you are re-tested in weeks 8 and 12

DAY 27 - OFF

DAY 28 - OFF

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