WEEKS 1 - 4

TRAINING CAMP - PHASE 1

THE RULES OF THE GAME

Be sure to follow the following rules when performing the
workouts for weeks 1-4 of ATHLEAN-X™ Training Camp:
1. Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee
drill, etc. to simply elevate core body temp. Static stretching before a workout
is not advised, as it will change muscle length tension relationships and is
better saved for after a workout (ideally before bed).

2. When choosing how much weight to use, be sure to use an amount of weight

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that allows you to complete the prescribed number of reps in good form. You

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should find the last repetition of the set to require nearly maximum effort to

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complete.

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3. If the last repetition is too easy and you find that you can complete at least 2

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or 3 more, increase the load on all subsequent sets.
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4. If you are unable to complete the prescribed number of reps on a set, lighten
the load accordingly on all subsequent sets to prevent this from happening
again.
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5. Rest time between all sets in these 4 weeks of workouts is 60 seconds,

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except for core exercises, where you want to keep your rest to no more than
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30 seconds between each or transition time only.

6. Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3
seconds eccentric.
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7. Perform all sets of each exercise before proceeding to the next exercise in
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the workout. This will set the stage for success and build your foundation
strength for later in the program.

8. Perform all conditioning drills with the best footwork, and highest effort you
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can for best results. **ALSO – If you don’t have access to equipment called
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for during a Tuesday or Thursday conditioning workout you can either repeat
one of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds),
Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning
workout from YouTube in its place.
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And last but not least…

Always remember, nothing worth having comes easy. Just when it

feels like the workout is too hard…just remember how good you’re
going to look and push through!

Las Vegas, Nv
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 WEEK 1 WORKOUT

ATHLEAN PUSH / PULL PERFORMANCE PHASE - FOUNDATION

“THERE ARE ONLY TWO OPTIONS REGARDING COMMITMENT. YOU’RE EITHER IN OR OUT. THERE’S NO
SUCH THING AS A LIFE IN-BETWEEN.” — PAT RILEY

DAY 1  Strength Training Workout I: Upper Body Push.

EXERCISE SETS REPS COMMENTS

Spiderman Crawls 3 F Alternate 1 crawl forward and backward if no space

Alternate DB Press (Neutral Grip) 3 10RM (F) Alternate reps R and L, use weight to fail in 10 reps

Alternating Rotational DB Shoulder Press 3 12RM (F) Alternate 6 reps on each arm per set

DB Shoulder “L” Raises 3 12RM (F) 6 raises forward and 6 to the side each arm each set

Alternating Woodchopper Pushdowns 4 10–12RM (F) Alternate reps; anchor tubing on Pullup bar

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Tubing External Rotation 3/side 15 3 sets each on right and left arm

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DAY 2  “Ath leaN Burst training ” Conditioning Workout.

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Q U I C K F E E T A N D R I PPE D Q U I C K !—PE R FO R M A L L R E P S W I T H M I N I M A L TO N O R E S T !

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1 QFL Lateral Run 8 times up and down the ladder
2 QFL In In Out Out
rs e 8 times up and down the ladder
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3 QFL Icky Shuffle 8 times up and down the ladder
4 QFL Ali Shuffle 8 times up and down the ladder
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DAY 3  Strength Training Workout II: Lower Body / Core.

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EXERCISE SETS REPS COMMENTS

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Dumbbell Squat 3–4 10–12RM (F) Use heavy enough weight to fail in 10–12 reps

Dumbbell Side Lunge 3 12RM (F) Alternate reps R and L, use weight to fail in 12 reps

DB Single Leg RDL 3/side 10–12RM (F) Use heavy enough weight to fail in 10–12 reps
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Hip Bucks 4 F Keep your feet flat on the top of the bench and push down
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to lift your back and butt up

Starfish Crunch 3 F Do as many reps as you can to failure

Heels to the Heavens 3 F Do as many reps as you can to failure

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DAY 4  “Ath leaN Burst training ” Conditioning Workout.

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S P R - I N T E R V A L I N T E N S I T Y— N O T Y O U R T Y P I C A L B O R I N G C A R D I O !

Run either outside or on a treadmill. Perform the following 20-minute interval:

5-Minute Warmup Jog / Burst Intervals (20 second all-out sprint + 40 second jog) x 10 / 5-Minute Cooldown Jog
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DAY 5  Strength Training Workout III: Upper Body Pull / Core.

EXERCISE SETS REPS COMMENTS

Inverted Row 4 F Can do either with knees bent or straight for more challenge

Standing DB Row/Kickback 3 10–12RM (F) Keep your lower back slightly arched throughout

Reverse Lunge Curls 3 12RM (F) 6 reps stepping back with right and 6 on left each set

DB Hammer Curls 3 10–12RM (F) Slowly control the lowering of the dumbbells

V-Up Russian Twists 4 F Minimize rest between sets to 30 secs, use dumbbell if no medball

Las Vegas, Nv
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 WEEK 2 WORKOUT

ATHLEAN PUSH / PULL PERFORMANCE PHASE - FOUNDATION

“HARD WORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES, SOME TURN
UP THEIR NOSES, AND SOME DON’T TURN UP AT ALL.” — SAM EWING

DAY 8  Strength Training Workout I: Upper Body Push.

EXERCISE SETS REPS COMMENTS

Burpee Pushup Pyramid 3 8,6,4,2 Work your way down from 8 to 6 to 4 to 2 reps

Alternating DB Incline Bench Press 4 12RM (F) Perform 12 presses on each arm

Side Laterals 3 10–12RM (F) Keep slight bend in your elbows throughout

Tubing Tricep Kickbacks 3 10–12RM (F) Stand far enough away to put max tension on triceps

Tubing Tricep Push Aways 3 10-12RM (F) Use fairly thick tubing if you don’t have cable column

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DAY 9  “Ath leaN Burst training ” Conditioning Workout.

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CRUNCHES AND PUNCHES CIRCUIT - PERFORM 2 TIMES

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1 V-Up Russian Twist (to failure) 4 3 minutes of continuous Shadow/Heavybag Boxing

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2 3 minutes of continuous Shadow/Heavybag Boxing 5 Heels to the Heavens (to failure)

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Ball Passes (to failure) 6 3 minutes of continuous Shadow/Heavybag Boxing
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DAY 10  Strength Training Workout II: Lower Body / Core.
EXERCISE SETS REPS COMMENTS
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Single Leg Squat w/ Rotation 3/side 10–12RM (F) Keep the majority of your weight on the front leg
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Step Up Thrusts 3/side 10–12 Explosiveness is key, as well as getting full extension!
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DB Swing 4 15 Explode through the hips and glutes, don’t lift with the back

Slick Floor Bridge Curls 3 F Place heels on a slick floor (wear socks) and bridge/curl

Canoes 3 F Slow your rep cadence to increase speed to failure

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DAY 11  “Ath leaN Burst training ” Conditioning Workout.

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T H E S TA R T I N G “ L I N E ” U P - Q U I C K F O O T / A G I L I T Y W O R K O U T ( M i n i m a l r e s t t i m e )

1 Line Drill—Crossovers 4 x 60 seconds 3 Line Drill—Side to Side Double Hops 4 x 30 sec

2 Line Drill—X Jump Turns 4 x 60 seconds 4 Line Drill – Crossovers 4 x 60 seconds

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DAY 12  Strength Training Workout III: Upper Body Pull / Core.
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EXERCISE SETS REPS COMMENTS

Pullups 4 F Do as many as you can. Don’t worry if you can’t do many

at this point. You will improve.
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DB Renegade Row 3/side 12RM (F) Use heavy enough weight to fail on your 12th rep

DB Fielder Curls 4 10–12RM (F) Maintain your solid lower back positioning; throughout; use
heavy enough weight to fail in 10-12 reps

Standing Tubing Biceps Curls 3 30 Perform these reps rather quickly but through full
range of motion, select band to fail on 30th rep

Starfish Crunches 3 F Perform 3 sets to failure resting < 30 seconds between sets

Las Vegas, Nv
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 WEEK 3 WORKOUT

ATHLEAN PUSH / PULL PERFORMANCE PHASE - FOUNDATION

“YOU LEARN YOU CAN DO YOUR BEST WHEN IT’S HARD, EVEN WHEN YOU’RE TIRED AND MAYBE HURTING A
LITTLE BIT. IT FEELS GOOD TO SHOW SOME COURAGE.” — JOE NAMATH

DAY 15  Strength Training Workout I: Upper Body Push.

EXERCISE SETS REPS COMMENTS

Burpee Pushup Pyramid 3 8P 8, 7, 6, 5, 4, 3, 2, 1 reps with burpees in between

Cable/Tubing Rotational Chest Press 4 10RM (F) 2 sets each side; use enough weight to fail in 10 reps

Plate Squeeze Stances 3 10–12RM (F) Use 5–10 lb plates for this exercise

Tubing Woodchopper Pushdowns 3/side 10RM (F) Step further away to increase tension on band

Tubing External Rotation 3/side 15 Focus on quality contraction and form always

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DAY 16  “Ath leaN Burst training ” Conditioning Workout.

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T H E C O N E ZO N E WO R KO U T - K ill e r Agili t y/ C o n di t i o nin g C o m b o (Ke e p r e s t t im e to minimum)

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1 Cone Drill—5-10-5 right and left x 5 each side x 3 3 Cone Drill—4 Corners x 8

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2 Cone Drill—Star Drill x 8 4 Cone Drill—Agility Wheel x 8

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DAY 17  Strength Training Workout II: Lower Body / Core.
EXERCISE SETS REPS COMMENTS

3-Way Lunge Reach 3 7 Do 1 set of 7 for straight, side, and pivot lunges in a row without rest.
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Do other leg. Use weight that feels challenging on 7th rep

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Skier (Skater) Hops 3 45 sec Land softly into squat position and explode out!
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Crossover Step Ups 3/side 10–12 3 sets of 10–12 on each leg

Hip Bucks 3 F Keep your heels into the bench and power your hips and lower back
off the ground
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Windshield Wipers 3 F No need to count reps here...do them until the burn beats you!
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DAY 18  “Ath leaN Burst training ” Conditioning Workout.

O N Y O U R M A R K , G E T S E T… S P R I N T ! - A c c e l e r a t i o n , C h a n g e o f D i r e c t i o n . . . AT H L E T I C I S M !

1 Sprint/Walk/Jog x 6 3 Half Gassers x 8-10 seconds/round x 4

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2 Full Gassers x 18-20 seconds/round x 6 4 30 Yard Jumps x 4

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DAY 19  Strength Training Workout III: Upper Body Pull / Core.
EXERCISE SETS REPS COMMENTS

Pullups 3 F Perform 3 sets to positive and negative failure

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Standing DB Rows 3 10–12RM (F) Make sure to keep your lower back arched and supported

Rotational High Row 4 12RM (F) Do 2 sets each with the right and left arms using tubing here

Incline DB Curls 4 10–12RM (F) Be sure to get a full stretch on the biceps at the bottom of the rep

DB Hammer Curls Pronation 3 10RM (F) Make sure to control the eccentric lowering of the dumbbells

ISO Reverse Crunches 3 F Perform 3 sets to failure

Las Vegas, Nv
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 WEEK 4 CHALLENGE

HERE ARE THE RULES

Using just a stopwatch and your own Bodyweight, you are to time yourself and see how long it
takes you to complete 400 total repetitions of the selected exercises. The order in which you do
them and the amount of reps that you do at any one time is totally up to you. Just complete all

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400 reps with good form as quickly as possible. Perform this on Monday and Friday and take
your best time. Compare your time to the following to see where you rank on your pursuit of

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the ATHLEAN body!

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HERE IS THE WORKOUT
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100 PUSHUPS
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100 INVERTED ROWS

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100 BODYWEIGHT SQUATS

100 FULL SIT UPS
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SCORING
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AthLEAN Xtreme UNDER 8 MINUTES

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AthLEAN Elite BETWEEN 8 AND 11 MINUTES

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AthLEAN Pro BETWEEN 11 AND 14 MINUTES

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AthLEAN Solid BETWEEN 14 AND 17 MINUTES

AthLEAN Basix OVER 17 MINUTES
Note: If you test out at “Basix” time, no sweat! Simply repeat the first three weeks of the program
and retest. We recommend that you only advance to weeks 5–7 if you are “Solid” or above.

Las Vegas, Nv
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 WEEK 4 WORKOUT

IT’S CHALLENGE TIME!

“THE PRINCIPLE IS COMPETING AGAINST YOURSELF. IT’S ABOUT SELF IMPROVEMENT, ABOUT BEING
BETTER THAN YOU WERE THE DAY BEFORE.” — STEVE YOUNG

DAY 22  Strength Training Workout I: “Ath leaN 400 cha l leng e ”.
EXERCISE SETS REPS COMMENTS

Pushups ? 100 The manner in which you complete your 100 reps of each is totally up

Inverted Rows ? 100 to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can
even jump around between exercises (15 pushups, 10 squats, back to
Bodyweight Squats ? 100
pushups, etc). Just get it done in good form and in your fastest time
Full Sit Ups ? 100 possible!

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DAY 23  “Hard Core” Training: Core I.

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EXERCISE SETS REPS COMMENTS

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Rollups 2 F Lower yourself down very slowly

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Heels to the Heavens 2 F Clear your whole tailbone off the mat

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Ball Passes 2 F Each pass should alternate between legs and arms

Jackknifes rs e 2 15 15 reps with right leg high and 15 with the left leg high each set. No
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rest in between. Slow your cadence for a greater challenge

Physioball Reverse Hyperextension 2 10 Keep your feet together and squeeze glutes / lower back to lift
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DAY 24  “Ath leaN Burst training ” Conditioning Workout.

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AT H L E A N “ R O P E R I P P E R ” - J U M P I N T O Y O U R N E W AT H L E A N B O D Y - K e e p r e s t t i m e t o m i n i m u m
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1 Jump Rope—Two-Foot Hops—50 jumps 4 Jump Rope—Side-to-Side Hops (1 Foot)—x 50

2 Jump Rope—Side-to-Side Hops (2 Feet)—x 50 5 Jump Rope—Side-to-Side Hops (2 Feet)—x 50

3 Jump Rope—Single-Leg Jumps—50 jumps ea. 6 Jump Rope—Two-Foot Hops—50 jumps

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DAY 25  “Hard Core” Training: Core II.

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EXERCISE SETS REPS COMMENTS

Plank March 3 30 Alternate 15 reps on each leg per set; slow down your cadence on
each rep to increase your time under tension
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Plank Opposite Knee to Elbow 2 F Alternate right elbow to left knee and 15 reps left elbow to right
knee each set
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Plank Same Side Elbow to Knee 2 F Alternate right elbow to right knee and left elbow to left knee

DAY 26  Strength Training Workout III: “Ath leaN 400 cha l leng e ” Retest.
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EXERCISE SETS REPS COMMENTS

Pushups ? 100 The manner in which you complete your 100 reps of each is totally up

Inverted Rows ? 100 to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can
even jump around between exercises (15 pushups, 10 squats, back to
Bodyweight Squats ? 100
pushups, etc). Just get it done in good form and in your fastest time
Full Sit Ups ? 100 possible!

Las Vegas, Nv
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