Johann Phase 1

This is a comprehensive lifting program that targets all essential human movement in a
plug and play style system.
You have an enormous amount of flexibility in choosing your exercises and this program
will automatically generate your periodization.
You can select your preferred exercise program by clicking the red buttons below, or you
can navigate directly between exercise programs by clicking on the sheet tabs at the
bottom of the workbook. Click the white button "SAMPLE" to view a sample week.
EXERCISE PROGRAMS
Total body
2 days/week
Push-Pull
3 days/week
Density2 days/week
3 days/week 4 days/week 3 days/week
SAMPLE MOVEMENT CATEGORIES PERIODIZATION

Two Day Total Body
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start at cell "D10".
1
Fitness Focus: Hypertrophy Go To Welcome Page
2
Week 1
DAY 1 Exercise Rep Scheme 1 3 2 3 Steps
Explosive Hang clean 3x5 40lbs 40lbs 40lbs 1. Select your fitness focus. Select cell D6.
Core 1/2 TGU 3x10 15lbs 15lbs 15lbs 2. Select your exercise for each movement category
Pre-Hab DB Cuban Press 3x10 5lbs 5lbs 5lbs click on cell D10 to have drop down list appear
3. Enter the weight used; bw equals bodyweight
Squat/Lunge/Step Goblet Squat 3x10 60lbs 60lbs 60lbs
Pull Pull-up 3x10 bw bw bw
Mobility Triangles 3x10 bw bw bw
Hinge/Hip TRX Hamstring Curl 3x10 bw bw bw

Push 1-arm DB Bench 3x10 45lbs 45lbs 45lbs
Mobility Bretzel 3x10 bw bw bw
Two Day Total
Fitness Focus: Strength Go To Welcome Page
Exercise
Foam Roll
Rep scheme
Johann
Glute Bridge
Side Leg Raises
Hip flexor
S2S
Knee Hugs
Leg Cradle
Inchworm
Week 1
Day :
Date :
Weight :
DAY 1 Exercise Rep Scheme 1 2 3

Explosive Ball Slams 3-4x5
Core Plank 3-4x60s
Core Knee Tucks 3-4x20
Pre-Hab SWS 3-4x10
Squat/Lunge/Step Goblet Squat 3-4x10

Pull KB Supported Row 3-4x10
Mobility Quadruped T-spine 3x5/side
Hinge/Hip 1-leg RDL* 3-4x10/side

Push Bench Press* 3-4x10
Mobility Triangles 3x5
Other Airbike 4x10s/2min/r

Week 2
Day :
Date :
Weight :

Core Plank 3-4x60s
Pre-Hab SWS 3-4x10


Week 3
Day :
Date :
Weight :

Core Plank 3-4x60s
Pre-Hab SWS 3-4x10



Week 4
Day :
Date :
Weight :

Core Plank 3-4x60s
Pre-Hab SWS 3-4x10


Other Airbike 4x12s/2:30/r
Week 5
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x8
Pre-Hab 5-4-3
Squat/Lunge/Step 5-4-3
Pull 5-4-3
Mobility 5-4-3
Hinge/Hip 5-4-3
Push 5-4-3
Mobility 5-4-3
Other
Week 6
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x8
Pre-Hab 5-4-3
Pull 5-4-3
Mobility 5-4-3
Hinge/Hip 5-4-3
Push 5-4-3
Mobility 5-4-3
Other
Week 7
Day :
Date :
Weight :

Explosive 4-3-2
Core 3x10
Pre-Hab 3x5
Squat/Lunge/Step 3x5
Pull 3x5
Mobility 3x5
Hinge/Hip 3x5
Push 3x5
Mobility 3x5
Other
Week 8
Day :
Date :
Weight :

Explosive 4-3-2
Core 3x10
Pre-Hab 3x5
Pull 3x5
Mobility 3x5
Hinge/Hip 3x5
Push 3x5
Mobility 3x5
Other
Week 9
Day :
Date :
Weight :

Explosive 4-3-2
Core 3x10
Pre-Hab 3x5
Pull 3x5
Mobility 3x5
Hinge/Hip 3x5
Push 3x5
Mobility 3x5
Other
Week 10
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x5
Pre-Hab 3-2-1
Pull 3-2-1
Mobility 3-2-1
Hinge/Hip 3-2-1
Push 3-2-1
Mobility 3-2-1
Other
Week 11
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x5
Pre-Hab 3-2-1
Pull 3-2-1
Mobility 3-2-1
Hinge/Hip 3-2-1
Push 3-2-1
Mobility 3-2-1
Other
Week 12
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x5
Pre-Hab 3-2-1
Pull 3-2-1
Mobility 3-2-1
Hinge/Hip 3-2-1
Push 3-2-1
Mobility 3-2-1
Other
y Total Body
Johann Goals
Day :
Date :
Weight :

Other Battle Ropes 4-6x30s
Hinge/Hip KB Swing 3-4x30-60s
Explosive Ball Slams 3-4x30-60s
Core Knee Tucks 3-4x30-60s
Explosive Wall Ball 4x30s/30s

Core Russian Twist 3-4x30-60s
Mobility
Squat/Lunge/Step Step-up* 4x30s/30s

Pull Elastic Pulldown 4x30s/30s
Mobility
Other Skierg 3-4x30-60s

Day :
Date :
Weight :


Mobility

Mobility
Day :
Date :
Weight :


Mobility

Mobility

Day :
Date :
Weight :


Mobility

Mobility
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x8
Pre-Hab 5-4-3
Pull 5-4-3
Mobility 5-4-3
Hinge/Hip 5-4-3
Push 5-4-3
Mobility 5-4-3
Other
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x8
Pre-Hab 5-4-3
Pull 5-4-3
Mobility 5-4-3
Hinge/Hip 5-4-3
Push 5-4-3
Mobility 5-4-3
Other
Day :
Date :
Weight :

Explosive 4-3-2
Core 3x10
Pre-Hab 3x5
Pull 3x5
Mobility 3x5
Hinge/Hip 3x5
Push 3x5
Mobility 3x5
Other
Day :
Date :
Weight :

Explosive 4-3-2
Core 3x10
Pre-Hab 3x5
Pull 3x5
Mobility 3x5
Hinge/Hip 3x5
Push 3x5
Mobility 3x5
Other
Day :
Date :
Weight :

Explosive 4-3-2
Core 3x10
Pre-Hab 3x5
Pull 3x5
Mobility 3x5
Hinge/Hip 3x5
Push 3x5
Mobility 3x5
Other
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x5
Pre-Hab 3-2-1
Pull 3-2-1
Mobility 3-2-1
Hinge/Hip 3-2-1
Push 3-2-1
Mobility 3-2-1
Other
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x5
Pre-Hab 3-2-1
Pull 3-2-1
Mobility 3-2-1
Hinge/Hip 3-2-1
Push 3-2-1
Mobility 3-2-1
Other
Day :
Date :
Weight :

Explosive 3-2-1
Core 3x5
Pre-Hab 3-2-1
Pull 3-2-1
Mobility 3-2-1
Hinge/Hip 3-2-1
Push 3-2-1
Mobility 3-2-1
Other
Two Day Density
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking
empty exercise cells; start at cell "D10". Complete 3-5 rounds of each circuit. Proceed down the list to complete one ci
Exercise
ASLR
Rep scheme
Kate
Bretzel
Quadruped T-spine
Goals
Shinbox
Week 1
Day :
Date :
Weight :
DAY 1 Exercise Rep Scheme 1 2 3 4
Explosive 5 reps/circuit
Squat/Lunge/Step 8 reps/circuit
Hinge/Hip 8 reps/circuit
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Mobility 8 reps/circuit
Day :
Date :
Weight :
Day 2 Exercise Rep Scheme 1 2 3 4
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 2
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 3
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 4
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 5
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 6
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 7
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 8
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 9
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 10
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 11
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 12
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day :
Date :
Weight :
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Day Density
ox. Proceed to Week 1 and select your exercises by clicking on the
ds of each circuit. Proceed down the list to complete one circuit.
Goals
Week 1
5
Week 2
5
Week 3
Week 4
5
5
Week 5
Week 6
5
5
Week 7
Week 8
5
5
Week 9
Week 10
5
5
Week 11
Week 12
5
5
Three Da
Exercise Rep scheme

Foam Roll
Jumping Jacks
Downdog w/spider reach
Judo Push Up
Crawl
Week
Day : Day :
Date : Date :
Weight : Weight :
DAY 1 Exercise Rep Scheme 1 2 3 DAY 2

Explosive Ball Slams 3x10 Explosive
Core Side Plank 3x10 Core
Core Candle Sticks 3x10 Core
Pre-Hab DB Cuban Press Pre-Hab
Squat/Lunge/Step Back Squat 3x10 Squat/Lunge/Step

Pull Ring Rows 3x10 Pull
Core Band Palloff Press 3x10 Mobility
Hinge/Hip Trap Bar Deadlif 3x10 Hinge/Hip

Push Elastic Push downs 3x10 Push
Mobility Shinbox 3x10 Mobility
Other Skierg 4x30s/30s Other

Week
Day : Day :
Date : Date :
Weight : Weight :

Hinge/Hip Trap Bar Deadlif 3x10 Explosive
Push Bench Press* 3x10 Core
Core Plank w/reduced base 3x10 Core
Pre-Hab SWS 3x10 Pre-Hab

Explosive Ball Slams 3x10 Hinge/Hip

Pull Barbell Bicep Curl 3x10 Mobility
Week
Day : Day :
Date : Date :
Weight : Weight :




Week
Day : Day :
Date : Date :
Weight : Weight :



Week
Day : Day :
Date : Date :
Weight : Weight :

Explosive GB Jump Squats 3x5 Explosive
Core KB Windmill 3x8 Core
Pre-Hab SWS 10-8-6 Pre-Hab
Squat/Lunge/Step Trap bar Squat 10-8-6 Squat/Lunge/Step

Pull Ring 1-arm Row 10-8-6 Pull
Mobility ASLR 10-8-6 Mobility
Hinge/Hip 1 leg SB Hamstring Curl 10-8-6 Hinge/Hip

Push Incline Bench * 10-8-6 Push
Mobility Cossack squat 10-8-6 Mobility
Other Row 2x1000m Other

Week
Day : Day :
Date : Date :
Weight : Weight :



Week
Day : Day :
Date : Date :
Weight : Weight :




Week
Day : Day :
Date : Date :
Weight : Weight :



Week
Day : Day :
Date : Date :
Weight : Weight :

Explosive Jump Squat Bar 3x5 Explosive
Core Ring Superman 3x10 Core
Pre-Hab DB Cuban Press 12-10-8 Pre-Hab

Mobility S2S 12-10-8 Mobility
Hinge/Hip Slide RDL* 12-10-8 Hinge/Hip

Mobility T-spine smash:extension 12-10-8 Mobility

1x500m
2x250m
Week
Day : Day :
Date : Date :
Weight : Weight :




1x500m
2x250m
Week
Day : Day :
Date : Date :
Weight : Weight :




1x500m
2x250m
Week
Day : Day :
Date : Date :
Weight : Weight :




1x500m
2x250m
Three Day Total Body
Heinrich Goals
1
Day :
Date :
Weight :
Exercise Rep Scheme 1 2 3 DAY 3 Exercise Rep Scheme

Jump squats 3x5 Hinge/Hip Trap Bar Deadlif 3x10
Side Plank 3x10 Push Bench Press* 3x10
Candle Sticks 3x10 Core Plank w/reduced base 3x10
DB Cuban Press Pre-Hab Ring Alphabet 3x10
Split Squats 3x10 Squat/Lunge/Step Back Squat 3x10

Pull-up 3x10 Pull Ring Rows 3x10
Quadruped T-spine 3x10 Core Band Palloff Press 3x10
1-leg RDL* 3x10 Explosive Ball Slams 3x10

KB strict press 3x10 Push Elastic Push downs 3x10
Shinbox 3x10 Pull Barbell Bicep Curl 3x10
Airbike 4x10s/2:00r Other Row 4x30s/30s

2
Day :
Date :
Weight :



3
Day :
Date :
Weight :




4
Day :
Date :
Weight :



5
Day :
Date :
Weight :

KB High Pull (triple ext.) 3x5 Explosive KB clean 2 3-5x45/15
Side Plank Row 3x8 Core Side Plank Raises 3-5x45/15
Ring Alphabet 10-8-6 Pre-Hab Band Pull Aparts 3-5x45/15
Reverse Lunge* 10-8-6 Squat/Lunge/Step Side Lunge* 3-5x45/15

Chin-up 10-8-6 Pull Pull-up 3-5x45/15
S2S 10-8-6 Mobility
Squat Stance Deadlif 10-8-6 Hinge/Hip KB Swing 2 3-5x45/15

Strict Press* 10-8-6 Push Push Press* 3-5x45/15
Shinbox 10-8-6 Mobility
Row 2x5min Other Row 3-5x45/15

6
Day :
Date :
Weight :


S2S 10-8-6 Mobility

7
Day :
Date :
Weight :


S2S 10-8-6 Mobility


8
Day :
Date :
Weight :

KB High Pull (triple ext.) 3x5 Explosive KB clean 2 3-5x50s/10s
Side Plank Row 3x8 Core Side Plank Raises 3-5x50s/10s
Ring Alphabet 10-8-6 Pre-Hab Band Pull Aparts 3-5x50s/10s
Reverse Lunge* 10-8-6 Squat/Lunge/Step Side Lunge* 3-5x50s/10s

Chin-up 10-8-6 Pull Pull-up 3-5x50s/10s
S2S 10-8-6 Mobility
Squat Stance Deadlif 10-8-6 Hinge/Hip KB Swing 2 3-5x50s/10s

Strict Press* 10-8-6 Push Push Press* 3-5x50s/10s
Row 2x5min Other Row 3-5x50s/10s
9
Day :
Date :
Weight :

Band Broad Jump 3x5 Explosive KB clean 2 3-5x50s/10s
Landmine 3x10 Core Side Plank Raises 3-5x50s/10s
KB Armbar 12-10-8 Pre-Hab Band Pull Aparts 3-5x50s/10s
RFE Squat* 12-10-8 Squat/Lunge/Step Side Lunge* 3-5x50s/10s

Pull-up 12-10-8 Pull Pull-up 3-5x50s/10s

Bretzel 12-10-8 Mobility
Skierg 1x1000m Other Row 3-5x50s/10s

10
Day :
Date :
Weight :



11
Day :
Date :
Weight :




12
Day :
Date :
Weight :




1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
1 2 3
Three Day Push
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start at
Week 1
DAY 1 - PUSH Exercise Rep Scheme 1 2 3 DAY 2 - PULL Exercise
Explosive 5-4-3 Explosive
Core 3x10 Core
Squat/Lunge/Step 3x5 Hinge/Hip

Horizontal Push 3x5 Horizontal Pull
Vertical Push 3x5 Vertical Pull

Mobility 3x5 Mobility
Week 2
DAY 1 - PULL Exercise Rep Scheme 1 2 3 DAY 2 - PUSH Exercise
Core 3x10 Core
Hinge/Hip 3x5 Squat/Lunge/Step

Horizontal Pull 3x5 Horizontal Push
Vertical Pull 3x5 Vertical Push

Week 3
Core 3x10 Core


Week 4
Core 3x8 Core
Hinge/Hip 5-4-3 Squat/Lunge/Step

Horizontal Pull 5-4-3 Horizontal Push
Vertical Pull 5-4-3 Vertical Push

Mobility 5-4-3 Mobility
Week 5
Core 3x8 Core
Squat/Lunge/Step 5-4-3 Hinge/Hip

Horizontal Push 5-4-3 Horizontal Pull
Vertical Push 5-4-3 Vertical Pull

Week 6
Core 3x8 Core


Week 7
Core 3x10 Core

Week 8
Core 3x10 Core
Hinge/Hip 3x5 Squat/Lunge/Step

Horizontal Pull 3x5 Horizontal Push
Vertical Pull 3x5 Vertical Push

Week 9
Core 3x10 Core


Week 10
Core 3x5 Core


Week 11
Core 3x5 Core

Week 12
Core 3x5 Core


Day Push Pull
ercise cells; start at cell "D10".
Rep Scheme 1 2 3 DAY 3 - PUSH Exercise Rep Scheme 1 2 3

5-4-3 Explosive 5-4-3
3x10 Core 3x10
3x5 Squat/Lunge/Step 3x5

3x5 Horizontal Push 3x5
3x5 Vertical Push 3x5

3x5 Mobility 3x5
Rep Scheme 1 2 3 DAY 3 - PULL Exercise Rep Scheme 1 2 3

3x10 Core 3x10
3x5 Hinge/Hip 3x5

3x5 Horizontal Pull 3x5
3x5 Vertical Pull 3x5

3x5 Mobility 3x5
3x10 Core 3x10


3x5 Mobility 3x5

3x8 Core 3x8
5-4-3 Hinge/Hip 5-4-3

5-4-3 Horizontal Pull 5-4-3
5-4-3 Vertical Pull 5-4-3

5-4-3 Mobility 5-4-3
3x8 Core 3x8
5-4-3 Squat/Lunge/Step 5-4-3

5-4-3 Horizontal Push 5-4-3
5-4-3 Vertical Push 5-4-3


3x8 Core 3x8
5-4-3 Hinge/Hip 5-4-3



3x10 Core 3x10

3x5 Mobility 3x5

3x10 Core 3x10
3x5 Hinge/Hip 3x5

3x5 Horizontal Pull 3x5
3x5 Vertical Pull 3x5

3x5 Mobility 3x5
3x10 Core 3x10


3x5 Mobility 3x5

3x5 Core 3x5
3-2-1 Hinge/Hip 3-2-1



3x5 Core 3x5
3-2-1 Squat/Lunge/Step 3-2-1

3-2-1 Horizontal Push 3-2-1
3-2-1 Vertical Push 3-2-1

3x5 Core 3x5
3-2-1 Hinge/Hip 3-2-1


Three Day Density
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking
empty exercise cells; start at cell "D10". Complete 3-5 rounds of each circuit. Proceed down the list to complete one ci
Week 1
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 2
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 3
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 4
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 5
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 6
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 7
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 8
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 9
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 10
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 11
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
Week 12
Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit

Push 8 reps/circuit
Pull 8 reps/circuit
Core 8 reps/circuit
e Day Density
Proceed to Week 1 and select your exercises by clicking on the
of each circuit. Proceed down the list to complete one circuit.
Week 1
5
Week 2
5
5
5
Week 3
5
Week 4
5
5
5
Week 5
5
Week 6
5
5
5
Week 7
5
Week 8
5
5
5
Week 9
5
Week 10
5
5
5
Week 11
5
Week 12
5
5
5
Four Day Push Pull
Instructions: Choose your fitness focus below in the red box. Proceed to Week 1 and select your exercises by clicking on the empty exercise cells; start at cel
Week 1
Core 3x10 Core



Core 3x10 Core


Week 2
Core 3x10 Core



Core 3x10 Core


Week 3
Core 3x10 Core



Core 3x10 Core


Week 4
Core 3x8 Core


Core 3x8 Core


Week 5
Core 3x8 Core



Core 3x8 Core


Week 6
Core 3x8 Core


Core 3x8 Core


Week 7
Core 3x10 Core



Core 3x10 Core


Week 8
Core 3x10 Core


Core 3x10 Core


Week 9
Core 3x10 Core



Core 3x10 Core


Week 10
Core 3x5 Core


Core 3x5 Core


Week 11
Core 3x5 Core



Core 3x5 Core


Week 12
Core 3x5 Core


Core 3x5 Core


ay Push Pull
king on the empty exercise cells; start at cell "D10".
Exercise Rep Scheme 1 2 3

5-4-3
3x10
3x5
3x5
3x5
3x5

5-4-3
3x10
3x5
3x5
3x5
3x5

5-4-3
3x10
3x5
3x5
3x5
3x5

5-4-3
3x10
3x5
3x5
3x5
3x5
5-4-3
3x10
3x5
3x5
3x5
3x5

5-4-3
3x10
3x5
3x5
3x5
3x5

3-2-1
3x8
5-4-3
5-4-3
5-4-3
5-4-3
3-2-1
3x8
5-4-3
5-4-3
5-4-3
5-4-3
3-2-1
3x8
5-4-3
5-4-3
5-4-3
5-4-3

3-2-1
3x8
5-4-3
5-4-3
5-4-3
5-4-3

3-2-1
3x8
5-4-3
5-4-3
5-4-3
5-4-3
3-2-1
3x8
5-4-3
5-4-3
5-4-3
5-4-3
4-3-2
3x10
3x5
3x5
3x5
3x5

4-3-2
3x10
3x5
3x5
3x5
3x5

4-3-2
3x10
3x5
3x5
3x5
3x5
4-3-2
3x10
3x5
3x5
3x5
3x5
4-3-2
3x10
3x5
3x5
3x5
3x5

4-3-2
3x10
3x5
3x5
3x5
3x5

3-2-1
3x5
3-2-1
3-2-1
3-2-1
3-2-1
3-2-1
3x5
3-2-1
3-2-1
3-2-1
3-2-1
3-2-1
3x5
3-2-1
3-2-1
3-2-1
3-2-1

3-2-1
3x5
3-2-1
3-2-1
3-2-1
3-2-1

3-2-1
3x5
3-2-1
3-2-1
3-2-1
3-2-1
3-2-1
3x5
3-2-1
3-2-1
3-2-1
3-2-1
Go To Welcome Page
Movement
category Warm-ups Pre-hab Mobility
Foam Roll DB Cuban Press ASLR
Mini Bands KB Armbar Bretzel
Exercises KB Complex Ring Alphabet Quadruped T-spine
*= multiple Tools TGU SWS S2S
Reach and lif Shinbox
Band Pull Aparts Triangles
TRX Upper Body Sequence
Hip flexor
Hamstring w/band
Couch stretch
Calve stretch
Pec stretch
Lat stretch
Shoulder sink
Pigeon stretch
T-spine smash:extension
Banded overhead distraction
Overhead external rotation
Bilateral shoulder flexion
Super front rack
Posterior chain floss
Foam Roll
Mini Bands
KB Complex
TGU
Low back rotations
Figure 4
Hamsting lowering
Leg raises
Ball squeeze
Fire hydrants
Reach and lif
LB flow
UB flow
Cossack squat
Judo Push Up
Crawl
Downdog w/spider reach
Jumping Jacks
Glute Bridge
Side Leg Raises
Knee Hugs
Leg Cradle
Inchworm
Explosive Squat/Lunge/Step Hinge/Hip Push Vertical Push
Band Broad Jump 2KB Squat 1-leg B.Ext ***Vertical*** Push Jerk*
Band Ice Skater Jump Drop Lunge* 1-leg RDL* Push Press* Push Press*
Band vertical /Split jump Front/Back Squat Back Ext. Strict Press* Strict Press*
Belt Band Jump Squat Goblet Squat Band Swing Push Jerk* TRX handstand PU
Clean/Snatch Pull Lateral Step-up* GHR TRX handstand PU
DB H.Snatch Lunge* KB Swing GTOH
Hang clean Reverse Lunge* RDL* KB strict press
Hang High Pull RFE Squat* Skier Swing KB Push Press
Hang Jump Shrug Side Lunge* Slide RDL* KB Push Jerk
Hang M.Clean Side Squat* Slide SHELC ***Horizontal***
Hang M.Snatch Step-up* Stagger Swing Bench Press*
Hang Snatch USB Bearhug Squat TRX Hamstring Curl 1-arm KB Bench
Iceskater MB/Band USB Rotational Lunge TRX SHELC Incline Bench *
Jump Squat Bar Split Squats SB Hamstrng Curl DB 1/2 Bench
KB 1/2 Snatch BW squat 1 leg SB Hamstring CuPush-up Variations
KB Clean 1 SB Squats Deadlif TRX Push-up
KB clean 2 KB Thruster Squat Stance Deadlif Elastic Push Downs
KB High Pull (triple ext.) Trap bar Squat KB Swing 2 KB Floor Press
KB snatch Back Squat Trap Bar Deadlif KB ALT Bench Press
MB Scoop/Thruster KB Deadlif KB Chest Press
Seated Box Jump Bench Dips
Split Jump/MB/Band Incline Push Up
USB Clean
USB Rotational High Pull
USB Snatch
Ball Slams
GB Jump Squats
Jump squats
Wall Ball
Pull Vertical Pull Horizontal Push Horizontal Pull
***Vertical*** Cable Pulldown 1-arm KB Bench Cable Rows
Chin-up Chin-up Bench Press* DB Supported Row
Pull-up Neutral PU KB 1/2 Bench DB Unsupported Row
Neutral PU Pull-up Incline Bench * Ring 1-arm Row
Side to Side PU Side to Side PU Push-up Variations Ring Partner Row
Elastic Pulldown TRX Push-up Ring Row
***Horizontal***
Ring Rows
KB Supported Row
KB Unsupported Row
Ring 1-arm Row
Ring Partner Row
Ring Row
Barbell Bicep Curl
KB Bicep Curl
Ring Bicep Curl
Core/Rotation Core/Pillar Core Other
1/2 TGU Ab Wheel 1/2 TGU Battle Ropes
Band Palloff Press Plank Ab Wheel Sled carioca walk
KB Windmill Side Plank (reach) Band Palloff Press Sled duck walk
Landmine Slide Saw KB Windmill Sled Explosive Pull
MB Cyclone Slams TRX Falling Plank Landmine Sled lateral Slide
MB Rotations TRX Saw MB Cyclone Slams Sledgehammer
Ring Pull-Push TRX Superman MB Rotations Tire Flips
Rip Pitch Fork Plank Walking Carry Double OH
Rip Slap Shot Side Plank (reach) Walking Carry Double Rack
Rip Triple Strike Slide Saw Walking Carry Farmer
Soup Stir Ring Falling Plank Walking Carry High-Low
Ring Pull-Push Airbike
Rip Pitch Fork Skierg
RIP Slap Shot Row
Rip triple strike Mountain Climbers
Ring Saw Jumping Jacks
Ring Soup Stir Burpees
Ring Superman Stairs
Shoulder Taps Boxing
Plank w/reduced base
Side Plank Row
Side Plank Raises
Side Plank
Candle Sticks
SB Knee Tucks
SB Pikes
Bird Dogs
Dead Bugs
Knee Tucks
Russian Twist
Sequence Six_Day Training_Focus Density
1 1 Hypertrophy Hypertrophy
2 2 Strength Strength
3 3 Total Fitness
4 4
5
6
e OH
e Rack
Go To Welcome Page
Hypertrophy Strength Total Fitness

Weeks Exercise Rep Scheme Weeks Exercise Rep Scheme Weeks Exercise
1-3 Explosive 3x5 1-3 Explosive 5-4-3 1-3 Explosive
1-3 Core 3x10 1-3 Core 3x10 1-3 Core
4-6 Core 3x8 4-6 Core 3x8 4-6 Core
7-9 Core 3x10 7-9 Core 3x10 7-9 Core
10-12 Core 3x8 10-12 Core 3x5 10-12 Core
1-3 Others 3x10 1-3 Others 3x5 1-3 Others
4-6 Others 10-8-6 4-6 Others 5-4-3 4-6 Others
7-9 Others 12-10-8 7-9 Others 3x5 7-9 Others
10-12 Others 10-8-6 10-12 Others 3-2-1 10-12 Others
Total Fitness
Rep Scheme
3x5 DENSITY
4-3-2 Hypertrophy
3x5 Explosive 5 reps/circuit
4-3-2 Non-Explosive 8 reps/circuit
3x10 Strength
3x8 Explosive 5 reps/circuit
3x10 Non-Explosive 5 reps/circuit
3x5
3x10
3x5
3x8
5-4-3
Client names
Natalie Jonas
Anthony Larter
PJ Fry
Peter Bowes
Pierre
Ivan Wild
Kate
Peter Makowem
Hanlie
Rikalet
Gavin
Helene
Heinrich
Katherine
Bhavna
Nicole
Johann

Johann Phase 1

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Johann Phase 1

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This is a comprehensive lifting program that targets all essential human movement in a

plug and play style system.

3 days/week 4 days/week 3 days/week

SAMPLE MOVEMENT CATEGORIES PERIODIZATION

Hinge/Hip TRX Hamstring Curl 3x10 bw bw bw

DAY 1 Exercise Rep Scheme 1 2 3

Squat/Lunge/Step Goblet Squat 3-4x10

Hinge/Hip 1-leg RDL* 3-4x10/side

Other Airbike 4x10s/2min/r

DAY 1 Exercise Rep Scheme 1 2 3

Squat/Lunge/Step Goblet Squat 3-4x10

Hinge/Hip 1-leg RDL* 3-4x10/side

Other Airbike 5x10s/2min/r

DAY 1 Exercise Rep Scheme 1 2 3

Squat/Lunge/Step Goblet Squat 3-4x10

Hinge/Hip 1-leg RDL* 3-4x10/side

Other Airbike 6x10s/2min/r

DAY 1 Exercise Rep Scheme 1 2 3

Squat/Lunge/Step Goblet Squat 3-4x10

Hinge/Hip 1-leg RDL* 3-4x10/side

Other Airbike 4x12s/2:30/r

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 1 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

Explosive Wall Ball 4x30s/30s

Squat/Lunge/Step Step-up* 4x30s/30s

Other Skierg 3-4x30-60s

DAY 2 Exercise Rep Scheme 1 2 3

Explosive Wall Ball 4x30s/30s

Squat/Lunge/Step Step-up* 4x30s/30s

Other Skierg 3-4x30-60s

DAY 2 Exercise Rep Scheme 1 2 3

Explosive Wall Ball 4x30s/30s

Squat/Lunge/Step Step-up* 4x30s/30s

Other Skierg 3-4x30-60s

DAY 2 Exercise Rep Scheme 1 2 3

Explosive Wall Ball 4x30s/30s

Squat/Lunge/Step Step-up* 4x30s/30s

Other Skierg 3-4x30-60s

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

DAY 2 Exercise Rep Scheme 1 2 3

Fitness Focus: Hypertrophy Go To Welcome Page

Fitness Focus: Hypertrophy Go To Welcome Page

Exercise Rep scheme

DAY 1 Exercise Rep Scheme 1 2 3 DAY 2

Squat/Lunge/Step Back Squat 3x10 Squat/Lunge/Step

Hinge/Hip Trap Bar Deadlif 3x10 Hinge/Hip

Other Skierg 4x30s/30s Other

DAY 1 Exercise Rep Scheme 1 2 3 DAY 2

Squat/Lunge/Step Back Squat 3x10 Squat/Lunge/Step

Explosive Ball Slams 3x10 Hinge/Hip

Other Skierg 4x30s/30s Other