Phase 1: 3-Day Routine with Combined Training Split
Weeks 1-6
- Warm-up: Perform 5-10 minutes of cardio to warm up if you are not doing your cardio first. Also, perform some light stretches.
- Rest between sets should start at 60 to 90 seconds and progress to 90 to 180 seconds in the later sets. Record rest periods between all sets.
- Reps will range from 10 to 15 for the first 2 sets and drop to 4 to 6 reps per set for the remaining 3 sets.
- When performing Grinder Gym or BodyWarfare workouts keep the weights light.
Early AM: N/A (Performing 2-3 Conditioning workouts minimum)
Total Body Resistance Training A:
| Exercise | Sets | Reps |
| Dumbbell Flat Chest Press | 3 | 4-6 |
| Barbell Incline Chest Fly | 3 | 4-6 |
| Dumbbell Shoulder Press | 3 | 4-6 |
| Dumbbell Side Lateral Raises | 3 | 4-6 |
| Dumbbell-Over Head Extensions | 3 | 4-6 |
| Dumbbell Triceps Kickbacks | 3 | 4-6 |
| Barbell Squat | 3 | 4-6 |
| Dumbbell Stiff Leg Dead Lifts | 3 | 4-6 |
| Barbell Bent-over Row | 3 | 4-6 |
| Dumbbell Biceps Curl | 3 | 4-6 |
Total Body Resistance Training B:
| Exercise | Sets | Reps |
| Barbell Bent-over Row | 3 | 4-6 |
| Dumbbell One Arm Row on Bench | 3 | 4-6 |
| Dumbbell Shrugs | 3 | 4-6 |
| EZ Bar Upright Rows | 3 | 4-6 |
| Dumbbell Biceps Curl | 3 | 4-6 |
| Dumbbell Hammer Curls | 3 | 4-6 |
| Dumbbell Flat Chest Press | 3 | 4-6 |
| Dumbbell Shoulder Press | 3 | 4-6 |
| Barbell Squat | 3 | 4-6 |
| Dumbbell Stiff Leg Dead Lifts | 3 | 4-6 |
Total Body Resistance Training C:
| Exercise | Sets | Reps |
| Barbell Squat | 3 | 4-6 |
| Dumbbell One-Leg Step Up On Bench (perform on each leg) | 3 | 4-6 |
| Dumbbell Stiff Leg Dead Lifts | 3 | 4-6 |
| Barbell Front Lunges | 3 | 4-6 |
| Standing Calve Raise | 3 | 4-6 |
| Barbell Bent-over Row | 3 | 4-6 |
| Dumbbell Flat Chest Press | 3 | 4-6 |
| Dumbbell Shoulder Press | 3 | 4-6 |
| Dumbbell Overhead Extensions | 3 | 4-6 |
Phase 2: 3-Day Training Split
Weeks 7-12
- Warm-up: Perform 5-10 minutes of cardio to warm up if you are not doing your cardio first. Also perform some light stretches.
- Rest between sets should start at 60 to 90 seconds and progress to 90 to 180 seconds in the later sets. Record rest periods between all sets.
- Reps will range from 10 to 15 for the first 2 sets and drop to 4 to 6 reps per set for the remaining 3 sets.
- When performing Grinder Gym or BodyWarfare workouts keep the weights light.
Early AM: N/A (Performing 2-3 BodyWarfare workouts minimum)
Monday: Upper Body Push (Chest, Shoulder, and Triceps)
| Exercise | Sets | Reps |
| Dumbbell Flat Chest Press | 3 | 4-6 |
| Dumbbell Incline Chest Fly | 3 | 4-6 |
| Weighted Bar Dips | 3 | 4-6 |
| Dumbbell Shoulder Press | 3 | 4-6 |
| Dumbbell Alternating Front Raises | 3 | 4-6 |
| Dumbbell Side Lateral Raises | 3 | 4-6 |
| Dumbbell-over head Extensions | 3 | 4-6 |
| Dumbbell Triceps Kickbacks | 3 | 4-6 |
| Dumbbell Triceps Skull Crushers | 3 | 4-6 |
Wednesday: Upper Body Pull (Back, Biceps, and Traps)
| Exercise | Sets | Reps |
| Dumbbell One Arm Row on Bench | 3 | 4-6 |
| Barbell Bent-over Row | 3 | 4-6 |
| Dumbbell Pull-over | 3 | 4-6 |
| EZ Bar Upright Rows | 3 | 4-6 |
| Barbell Shrugs | 3 | 4-6 |
| Dumbbell Side Drag | 3 | 4-6 |
| Dumbbell Biceps Curl | 3 | 4-6 |
| Dumbbell Hammer Curls | 3 | 4-6 |
| EZ Bar Preacher | 3 | 4-6 |
Friday: Lower Body (Quads, Hamstrings, and Calves)
| Exercise | Sets | Reps |
| Barbell Squat | 3 | 4-6 |
| Seated Sled Press | 3 | 4-6 |
| Dumbbell One-Leg Step Up On Bench (perform on each leg) | 3 | 4-6 |
| Dumbbell Stiff Leg Dead Lifts | 3 | 4-6 |
| Barbell Forward Lunges | 3 | 4-6 |
| Standing Calve Raises | 3 | 4-6 |
| Seated Calve Raise | 3 | 4-6 |