Day I
WarriorLower — Force · 20 sets
- Back Squat — 5 x 5 @ heavy
- Romanian Deadlift — 4 x 8
- Walking Lunge — 3 x 20 steps
- Standing Calf Raise — 4 x 15
- Weighted Plank — 4 x 60s
Training floor
Choose the work.
Gym, home, or the bar. Pick today’s environment, then earn the session set by set.
Day II
WarriorUpper — Push · 19 sets
- Bench Press — 5 x 5
- Standing Overhead Press — 4 x 6
- Incline Dumbbell Press — 3 x 10
- Dips — 4 x max
- Lateral Raise — 3 x 15
Day III
InitiateConditioning — Wind · 19 sets
- Row 500m x 6, 90s rest
- Kettlebell Swing — 5 x 20
- Sled Push — 8 x 20m
- Farmer Carry — 5 x 40m heavy
Day IV
SpartiatePull — Shield · 19 sets
- Deadlift — 5 x 3 @ heavy
- Weighted Pull-Up — 4 x 6
- Barbell Row — 4 x 8
- Face Pull — 3 x 15
- Barbell Curl — 3 x 10
Day V
WarriorFull Body — Standard · 16 sets
- Front Squat — 4 x 6
- Push Press — 4 x 5
- Chin-Up — 4 x 10
- Hanging Leg Raise — 4 x 12
Day VI
InitiateMarch · 2 sets
- Weighted ruck or incline walk — 60–90 min
- Mobility flow — 15 min
Day VII
InitiateRecovery · 3 sets
- Sleep 8h
- Stretch 20 min
- Review the week
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“We do not rise to the occasion. We fall to the level of our training.”