A) Every 1:30 x 7 Sets:
4 Back Squats (building up in weight every set)
8 Burpees
Warm up sets until you reach 50-60% of your Max or weight you want to start at. Do your first set and increase weight each set. We will be progressing weekly threw this to increase weight.
Complete your 8 Burpees immediately after your 4 reps of back squats
B) 5 Supersets:
12 Hammer Curls
12 Skull Crushers
12 Push Ups
-1 Minute rest between sets-
*choose a weight that is challenging to do 12 reps for the curls and skull crushers
C) 6 Minute As Many Reps As Possible:
6 Right Leg Split Squats (bodyweight)
6 Left Leg Split Squats
12 Air Squats
Looking for fun training and get shredded doing it. This 4 week plan is just for you!
A) 20 Minute Every Minute on the Minute:
ODD: 3 Rep Deadlifts
EVEN: 3 Rep Bench Press
*Start your first set 30-40% of where you want to reach and then increase each set. You should complete all 3 reps unbroken so adjust weight as needed but track each set.
B) 4 Sets:
15 Dumbbell Bench Press
15 Dumbbell Bench Fly
-:45 second rest-
15 Dumbbell Bent Row
15 Reverse Dumbbell Bent Fly
-:45 second rest-
*go as heavy as you can with the dumbbells, adjust weights per movement but transition quickly.
C) 8 Minute As Many Reps As Possible:
12 Burpees
15 Sit Ups
8 Pull ups *make these assisted or jumping pull ups if necessary
| Exercise | ||
|---|---|---|
|
10 sets, 3 reps
|
Deadlifts & Bench Press -- 10 rds |
|
10 sets, 5 reps
|
Deadlifts & Bench Press -- 10 rds |
Looking for fun training and get shredded doing it. This 4 week plan is just for you!
A) 24 Minute Every Minute On the Minute: 8 Total sets of each
Minute 1: 8 Push Press (Build up each set starting at 30-40% of max)
Minute 2: 12 Single Arm Alternating Dumbbell Hang Clean & Jerks
Minute 3: :40 second Max Cal Row/Bike/Ski
*choose a challenging weight and try to maintain calories on the object. You can scale the calories to burpees. You can never get enough burpees!
B) 4 Sets: For Time
12 Dumbbell Lateral Raises
12 Dumbbell Front Raises
12 Dumbbell High Pull
12 Dumbbell Strict Press
*Choose a weight that 12 reps unbroken will get challenging. You can break up each set if needed but limit rest.
C) 7 Minute As Many Reps As Possible:
2-4-6-8-10… Ladder up in reps
Dumbbell Curls
Dumbbell Tricep Overhead Extensions
*I went 25’s for the curls then a 50 for the extensions
*choose a heavy weight that will be tough as you get into the higher reps. Complete 2 reps of each movement then 4 reps, 6 reps, and continue until time runs out.
Looking for fun training and get shredded doing it. This 4 week plan is just for you!
A) 10 Sets:
2 Shoulder Press + 3 Push Press
-:45 second rest between sets-
*Build up in weight each set as you can. This will get challenging as you will not have a lot of rest- Start at a light weight and continue to build up to as heavy as you can go
B) 3 Set:
:45 second Max Hammer Curls
-:15 second rest-
:45 second Max Skull Crushers
-:15 second Rest-
:45 Seconds 3 way shoulder raises
-90 seconds rest between sets-
*score total reps completed
C) 4 Rounds: For Time
400 Meter Row or 800 Meter Bike or 400 Meter Ski
10 Devil Press (50/35 Pounds)
*Post scores in your notes
Looking for fun training and get shredded doing it. This 4 week plan is just for you!
© 2025 Zeus Method Training All rights reserved.
Home | Terms of Service
| 
