5-Day Max Effort Black Box Introduction and Instructions

This template will guide you through an ADVANCED, full 6-week, 5 Day a Week Max Effort Black Box cycle.
At the bottom of this window there are tabs labelled "Intro", "Workout Selections", "Volume Total Complexes", and "Week 1" through
"Week 6". To use this template click the Workout Selections tab.
To begin, select which exercises you'd like to use over the 6-week cycle. You'll choose 9 Max Effort Moves: 3 total body
movements, 3 lower body movements, and 3 upper body movements. Then, you'll choose 9 Speed Movements, three each again for
Total Body, Lower Body and Upper Body. Finally, you'll choose 9 Volume Movements or Movement Chains, again corresponding to
the Total Body, Upper Body and Lower Body. In each case, these are selected just like the Rep Scheme was selected: right click on the
box to the right of the colored box that lists the movement type (eg "Effort Total Body Move"). The box you click on should read "Select
Exercise", but may have a particular exercise listed. Once you click on it up and down arrows should appear to the right. Right click one
time on these arrows and a drop-down menu of exercises will appear. Right click on the exercise you wish to do. Repeat this until you
have selected all of exercises you will complete over the 6 week cycle.
A quick note about the Total Body Complexes for the Volume Tier: The drop down menu will simply give you the options of
"Complex 1" through "Complex 6". If you click on the tab below labelled "Volume Total Complexes" you'll find a chart outlining which
movements are used in each complex. It will be handy to print this chart out as a reference. Due to space constraints, the full complex
doesn't fit on the Template pages. You will know, however, that you chose to do Complex 4 (for example), and you'll have a chart to
show you what moves were involved in that complex.
Once you've made your Workout Selections, it's time to get started. Click on the tab for "Week 1". What you'll see looks like a weekly
calendar, showing what days you work out, what Effort exercise you do (including sets and reps), as well as what Speed and Volume
moves you do (you'll need to fill in the sets and reps yourself for both of these depending on what you choose to do). Print that page
(using either the Print button at the bottom of the sheet or select Print from the menus above) and fill in the date, the weights, sets and
reps as necessary, and any notes you may have. Do this for both weeks. NOTE: To use the Print button at the bottom of a page, you'll
need to have Macros enabled.
To use this Template again, simply go back to the Workout Selections page and choose a new set of exercises and/or a different rep
scheme and get back to work.
The content of this training template is for informational purposes only. Boot Camp Fitness LLC makes no representation,
warranty, guarantee, or claim concerning the safety or effectiveness of any movement, set or repetition described in this
template. Boot Camp Fitness LLC expressly disclaims any and all liability relating to the practice or use of such training
template. Purchasers (users) of this template assume all risks and liability.
The material in this template is protected by copyright. It is licensed for individual use only by the purchaser. Any
duplication, transfer or reporduction in whole or in part is a violation of federal copyright laws. Successful prosecution will
result in jail time and a fine of $250,000.

Copyright 2008 Boot Camp Fitness LLC All Rights Reserved

12/17/201623:28:46

5 Day Advanced Template Workout Selections

Please select the rep progression you'd like to use as well as the exercises you'd like to use from the drop-down menus below (you'll need to click on the boxes to
have the arrows for the drop down menu appear).

Weeks 1-2

Weeks 3-4

Weeks 5-6

Hang Power Clean

Select Exercise

Select Exercise

Effort Lower Body Move

Back Squat

Select Exercise

Select Exercise

Effort Upper Body Move

Standing Press

Select Exercise

Select Exercise

EFFORT

Effort Total Body Move

VOLUME

SPEED

* If these moves are selected as the Total Body Exercise, make sure they are NOT selected as the Upper Body Exercise in the same round.
Speed Tier Lower Move

Speed Squats (50% 1RM)

Select Exercise

Select Exercise

Speed Tier Upper Move

Clapping Pushups

Select Exercise

Select Exercise

Speed Tier Total Move

DB Power Snatch

Select Exercise

Select Exercise

Volume Tier Upper Move

Pushup Variation

Select Exercise

Select Exercise

Volume Tier Total Move

Complex 1

Select Exercise

Select Exercise

Prowler Push or Sled Drag

Select Exercise

Select Exercise

Volume Tier Lower Move

Copyright 2008 Boot Camp Fitness LLC All Rights Reserved

12/17/201623:28:46

Volume Tier Total Body Complexes

Complex 1
5 Dumbell Squats
5 Dumbell Hang Cleans
5 Dumbell Push Presses
Complex 2
3 Swings Rt
3 Press Rt
3 Pressing Snatch Balance Rt
3 Swings Left
3 Press Left
3 Pressing Snatch Balance Left
Complex 3
Barbell or Dumbell
3 Muscle Snatch
3 Upright Row (Thumbs to Sternum)
3 Snatch Squat
3 Thrusters
3 Bent Over Rows
3 Alternating Lunges (3/leg)

Complex 4
Barbell or Dumbell
3 Upright Row
3 High Pull Snatch
3 Front Squat Push Press
3 Hang Snatch
3 Split Jerk
Complex 5
Barbell
3 Hang Clean
3 Deck Power Clean
3 Hang Clean
Complex 6
Barbell or Dumbell
3 Cleans
3 Front Squats
3 Push Jerks

5-Day ADVANCED Program

Week 1
DAY 1

DAY 2

Date:

DAY 3

DAY 4

Date:

Date:

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Lower

Reps

Back Squat

Hang Power
Clean

Back Squat

Hang Power
Clean

Hang Power
Clean

DAY 5

Date:

Date:

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Upper

Reps

Standing Press

Standing Press

Back Squat

Standing Press

Back Squat

Standing Press

Hang Power
Clean

Back Squat

Standing Press

Hang Power
Clean

Back Squat

Standing Press

Warmup
MaxEffort Total
Hang Power
Clean

Reps

Weight

Weight

Day 7

Rest Day

Rest Day

Light Walks or
other
Restoration
Activities

Light Walks or
other
Restoration
Activities

Weight

Speed Lower
5-8 Sets, 2-3 Reps Each

Speed Upper
5-8 Sets, 2-3 Reps Each

Speed Total
5-8 Sets, 2-3 Reps Each

Speed Squats (50% 1RM)

Clapping Pushups

DB Power Snatch

Volume Upper
3 Sets 12-RM (If using RM, 1st
2 Sets stop 1-2 reps short)
Pushup Variation

Volume Total
2-3 Sets
Light Load, Perfect Form
Complex 1

Volume Lower
3 Sets
12-15 Reps
Prowler Push or Sled Drag

Weight

Day 6

Notes:

Stretch and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

Print

Copyright 2008 Boot Camp Fitness LLC All Rights Reserved

23:28:4612/17/2016

5-Day ADVANCED Program

Week 2
DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Date:

Date:

Date:

Date:

Date:

Warmup

Warmup

Warmup

Warmup

Warmup

Mixed-Mode GPP

Mixed-Mode GPP

MaxEffort Total
Hang Power
Clean

Reps

MaxEffort Lower

Reps

Weight

Back Squat

Hang Power
Clean

Back Squat

Hang Power
Clean

Back Squat

Hang Power
Clean

Back Squat

Hang Power
Clean

Back Squat

Hang Power
Clean

Back Squat

Speed Lower
5-8 Sets, 2-3 Reps Each

Speed Upper
5-8 Sets, 2-3 Reps Each

Speed Squats (50% 1RM)

Clapping Pushups

Volume Upper
3 Sets 12-RM (If using RM, 1st
2 Sets stop 1-2 reps short)

Volume Total
2-3 Sets
Light Load, Perfect Form

Weight

Copyright 2008 Boot Camp Fitness LLC All Rights Reserved

Day 6

Day 7

Rest Day

Rest Day

Light Walks or
other
Restoration
Activities

Light Walks or
other
Restoration
Activities

Mixed-Mode GPP

12/17/201623:28:46

5-Day AD

DAY 1

DAY 2

DAY 3

Date:

Date:

Date:

Warmup

Warmup

Warmup

MaxEffort Upper

Reps

Weight

Mixed-Mode GPP

MaxEffort Total

Select Exercise

Select Exercise

Speed Total
5-8 Sets, 2-3 Reps Each

Speed Lower
5-8 Sets, 2-3 Reps Each

Select Exercise

Select Exercise

Volume Lower
2-3 Sets
Light Load, Perfect Form
Select Exercise

Volume Upper
3 Sets 12-RM (If using RM, 1st
2 Sets stop 1-2 reps short)
Select Exercise

Stretch and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

5-Day ADVANCED Program

Week 3
DAY 3

DAY 4

DAY 5

Date:

Date:

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Lower

Reps

Select Exercise

Reps

Weight

Speed Upper
5-8 Sets, 2-3 Reps Each

2-3 Reps Each

ercise

Select Exercise

Upper
-RM (If using RM, 1st
op 1-2 reps short)

Volume Total
2-3 Sets
Light Load, Perfect Form
Select Exercise

and Foam Roller

Weight

Notes:

Stretch and Foam Roller

Stretch and Foam Roller

Weight

Day 6

Day 7

Rest Day

Rest Day

Light Walks or
other
Restoration
Activities

Light Walks or
other
Restoration
Activities

5-Day AD

DAY 1

DAY 2

DAY 3

Date:

Date:

Date:

Warmup

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Upper

Reps

Select Exercise

Weight

Mixed-Mode GPP

Speed Total
5-8 Sets, 2-3 Reps Each
Select Exercise

Volume Lower
2-3 Sets
Light Load, Perfect Form
Select Exercise

Stretch and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

5-Day ADVANCED Program

Week 4
DAY 3

and Foam Roller

DAY 4

DAY 5

Date:

Date:

Warmup

Warmup

MaxEffort Total

Reps

Select Exercise

Weight

Mixed-Mode GPP

Speed Lower
5-8 Sets, 2-3 Reps Each
Select Exercise

Volume Upper
3 Sets 12-RM (If using RM, 1st
2 Sets stop 1-2 reps short)
Select Exercise

Stretch and Foam Roller

Stretch and Foam Roller

Day 6

Day 7

Rest Day

Rest Day

Light Walks or
other
Restoration
Activities

Light Walks or
other
Restoration
Activities

5-Day AD

DAY 1

DAY 2

DAY 3

Date:

Date:

Date:

Warmup

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Upper

MaxEffort Lower

Reps

Weight

Select Exercise

Select Exercise

Speed Upper
5-8 Sets, 2-3 Reps Each

Speed Total
5-8 Sets, 2-3 Reps Each

Select Exercise

Select Exercise

Volume Total
2-3 Sets
Light Load, Perfect Form
Select Exercise

Volume Lower
3 Sets
12-15 Reps
Select Exercise

Weight

Notes:

Stretch and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

5-Day ADVANCED Program

Week 5
DAY 3

DAY 4

Reps

Weight

DAY 5

Date:

Date:

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Total

Reps

Select Exercise

Weight

Speed Lower
5-8 Sets, 2-3 Reps Each

2-3 Reps Each

ercise

Select Exercise

Lower

Volume Upper
3 Sets 12-RM (If using RM, 1st
2 Sets stop 1-2 reps short)
Select Exercise

ps

and Foam Roller

Stretch and Foam Roller

Stretch and Foam Roller

Day 6

Day 7

Rest Day

Rest Day

Light Walks or
other
Restoration
Activities

Light Walks or
other
Restoration
Activities

5-Day AD

DAY 1

DAY 2

DAY 3

Date:

Date:

Date:

Warmup

Warmup

Warmup

Mixed-Mode GPP

MaxEffort Lower

Reps

Select Exercise

Weight

Mixed-Mode GPP

Speed Upper
5-8 Sets, 2-3 Reps Each
Select Exercise

Volume Total
2-3 Sets
Light Load, Perfect Form
Select Exercise

Weight

Notes:

Stretch and Foam Roller

Print

Stretch and Foam Roller

Stretch and Foam Roller

5-Day ADVANCED Program

Week 6
DAY 3

and Foam Roller

DAY 4

DAY 5

Date:

Date:

Warmup

Warmup

MaxEffort Upper

Reps

Select Exercise

Weight

Mixed-Mode GPP

Speed Total
5-8 Sets, 2-3 Reps Each
Select Exercise

Volume Lower
3 Sets
12-15 Reps
Select Exercise

Stretch and Foam Roller

Stretch and Foam Roller

Day 6

Day 7

Rest Day

Rest Day

Light Walks or
other
Restoration
Activities

Light Walks or
other
Restoration
Activities