Based loosely on Johnny Pain's Greyskull Linear Progression 1. First 2 exercises each day are “STRENGTH” and others are “ACCESSORY” STRENGTH - First three sets of each lift are for warming up. Add more warmups as you get heavier — 55% of work weight for 4 reps, 70%/3 reps, 85%/2 reps - Last 3 are work weight sets - Do 2 sets of 5 reps then 1 set AMRAP - Last set is always "As Many Reps As Possible" (AMRAP) — if final AMRAP set hits 5-10 reps, increase 2.5 lbs upper body and 5 lbs for lower body — if final AMRAP set hits 10+ reps, increase 5 lbs upper body and 10 lbs for lower body - If you fail to make 5 reps in the FINAL SET, deload by 10% ACCESSORY - First one set of each lift is for warming up. Add more warmups as you get heavier. — 75%/6-8 reps - Last 3 are work weight sets - Do 2 sets of 5 reps then 1 set AMRAP - Last set is always "As Many Reps As Possible" (AMRAP) — if final AMRAP set hits 10-15 reps, increase next weight for dumbbells — if final AMRAP set hits 15+ reps, increase next next weight for dumbbells - If you fail to make 10 reps in the FINAL SET, deload by 10% 2. Abdominals Set a constant 30 second timer. Do as many reps of each exercise for 30 seconds for total time 2 minutes. Rest and do again for total 2 times.