The objective is to make your body bulletproof with time tested lifts.

Pick a relatively heavy weights for all the barbell exercises.

• Squats: 3 sets of 5 reps.
• Cheat Rows: 3 sets of 5-8 reps.
• Push Press: 5 sets of 3 reps.
• Deadlift: 1 set of 5 reps.
• Superset Pull-Ups / Push-Ups: 3 sets of AMRAP (as many reps as possible)

Decrease Difficulty

• Use band or chair-assist for pull-ups.
• Perform kneeling push-ups.
• Reduce sets of push press to 3 or 4.

Increase Difficulty

• Perform loaded pull-ups.
• Utilize more difficult variations of the pull-up (i.e. wide grip pull-up).
• Utilize more difficult variations of the push-up (i.e. elevated feet, diamond, rings).