Aboviall

Apr 3rd 2018

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10 Stages of The Pyramid (Version 1.0)

DOWNLOADS/VIEWS: 8/2664

RATING: 98 (FROM 30 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is Version 1.0 of this series, it is the newest and most educational version yet.

Workout : 4 days a week.
Off: 3 days a week.
Day 1: Complete ONLY Vertical-high-jump, pull-ups, sit-ups, running and hiking for that stage.
Day 2: Complete ONLY shoulder-press, push-ups, tricep-dips, running, and swimming for that stage.
Day 3: OFF
Day 4: Complete ONLY Vertical-high-jump, pull-ups, sit-ups, running and hiking for that stage.
Day 5: Complete ONLY shoulder-press, push-ups, tricep-dips, running, and swimming for that stage.
Day 6: OFF
Day 7: OFF

****IF YOU ARE NOT TRAINING FOR THE MILITARY OR SPECIAL FORCES UNITS, YOU DO NOT HAVE TO DO THE HIKING PORTION OF THIS ROUTINE****

-----------------------------------WHY THIS ROUTINE WORKS----------------------------------------

Pyramid training routines have been used in just about everything to maximize your abilities over time. Pyramid training is a style everyone hates to add into their routines because they are hard and require a lot of energy. But what most people don't know is, Pyramid style training is the best way to improve your repetition counts in any workout. What Pyramid training does is it gives you low reps and a lot of sets, this allows you to complete more sets and overall more reps than you would be able to do in a single set. This strengthens and conditions your muscles to higher repetitions and more powerful explosions resulting in constant improvement. Pyramid style training have been proven to improve your abilities in as little as 1 week, no other training style can do that.

In a pyramid workout you start at a low number of reps such as 1, and work your way up to a higher number such as 5. Then you start at the high number and make your way back down to the low number. You do this in a pyramid style which looks like this 1-2-3-4-5-5-4-3-2-1.

PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE.

Rest is the most important thing for muscle strengthening and repairing. Resting the time given will allow your muscles recover enough to complete the next set of higher reps. One thing I cannot stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to do less reps but you will see greater results.

Resting in this routine will be 1-2min after each set.
The resting for cardio will differ:
Running - 45sec after each set
Swimming - 2min after each set
Hiking - 3min after each set

-----------------------------------------ROUTINE EXPLAINED--------------------------------------------

Exact repetitions per set and per stage will be provided at the end.

This is a Stage based workout routine, some Stages might only take 2 days to complete and others might take weeks. This routine is designed to increase your endurance and ability in everything you do. This routine starts with the "1st Stage" and ends at the "10th Stage" with the 1st Stage being the least difficult and the 10th Stage being the most difficult.

Each Stage takes as long as you need to complete both Parts entirely. This is not a weekly based routine, so you will not move forward each week, the only way to move forward is to fully complete the Stage which means both Parts 1&2 must be completed without a single workout failing to be completed. Once you pass a Stage you will never do that Stage again. You only move forward, never back. When you are doing the running workout you must run at a pace of 8min/mile or faster. If you ever go slower than this pace, you still need to complete the entire running workout, but you cannot advance to the next Stage. When you are hiking you must maintain a pace of 15min/mile or faster. If you ever go slower than this pace, you still need to complete the entire hiking workout, but you cannot advance to the next Stage. When you are swimming you must swim 4min/100m or faster. If you ever go slower than this pace, you still need to complete the entire swimming workout, but you cannot advance to the next Stage.

There are 10 sets for each workout, 5 workouts in each Part and 2 Parts in each Stage.
Example:
1st Stage Part 1
- workout 1
- 10 sets
- workout 2
- 10 sets
- workout 3
- 10 sets
- workout 4
- 10 sets
- workout 5
- 10 sets
1st Stage Part 2
- workout 1
- 10 sets
- workout 2
- 10 sets
- workout 3
- 10 sets
- workout 4
- 10 sets
- workout 5
- 10 sets
Part 1 & Part 2 are both for the same Stage. Both Parts must be completed entirely to advance to the next Stage. Both Parts will be done on separate days, NEVER do both Parts on the same day.

Every workout is designed in a pyramid style going from lowest amount of reps to the highest amount of reps, then back down to the lowest amount of reps. Once you complete all 10 sets in the workout, you then move on to the next workout. Once all workouts are completed without fail in both parts of the stage, then you can move on to the next stage. A workout can only be checked as done if you were able to finish each set without stopping during the workout. Example: (if you are on Stage 1 Vertical-high-jump and you are on set 7 which has 8 reps but you rest after you get to 5 reps, you will stop there and not be able to continue to the next stage. You will finish the current workout pyramid by rounding down to the set below the amount you last were able to do. In this case it was 5 so you will finish the sets of 4 and 2.After completing this you will continue to finish the rest of your workouts for this Part.)

You are allowed to take breaks after completing each set and each workout, but not during a set.

As stages get more difficult you may find yourself unable to complete any workouts assigned for that stage. This is okay, you will just keep doing it as directed in the example above. Everyday you do it you will get a little further, it may take several days of training before being able to complete a workout entirely. But this is okay. If you could complete it the first time, then you wouldn't need to do this routine, you would already be extremely fit. Some stages might seem impossible, but no matter what, do not give up, you will be able to complete this incredibly challenging routine.

---------------------------------------------------IMPORTANCE OF STRETCHING-------------------------------------------------
Dynamic stretching or also known as warm ups should be executed directly before exercising. They are to be either the exact same workout or a similar range of motion to the workout you are about to do. This should be substantially less weight and less explosion than the workout. Benefits to dynamic stretching include less chance to sustain an injury, greater performance, reduce soreness and more.

All dynamic stretching will be done before each workout.

Static stretching should be done after a workout or before the end of your day. Benefits of static stretching are: improve recovery time, reduces soreness, reduces lower back pain, increases muscle strength, increases muscle tone, less chance for an injury and more.

All static stretching will be held for 30 seconds. This should be done during a cool down time after your workout or later that night, but before bed.

---------------------------------------------------NUTRITION-------------------------------------------------

The nutrition for this routine will be to maintain physique. That being said, provided is your nutritional information for this routine.

With fat one pound equals 454 grams (decimal places aside, this is a fact).
Fat has 9 calories per gram.
Human fat tissue is approximately 87% lipid. So therefore fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9).

1 pound of fat = 3555 calories
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Basal Metabolic Rate (BMR)
Is how much your body will burn just based on your metabolism.
You can do this by searching BMR calculator and inputting your information.

EXAMPLE:

Male, weight 155lbs height 5'10 age 23,
1764 calories
Female, weight 155lbs height 5'10 age 23, 1550 calories

DAILY INTAKE MALES

Protein 1 Gram: Per Body Weight Pounds
Carbs 2 Grams: Per Body Weight Pounds
Fat 0.5 Grams: Per Body Weight Pounds.

EXAMPLE WITH A 155LBS MALE

Protein 155 grams x 4 calories = 620 calories
Carbs 310 grams x 4 calories = 1240 calories
Fat 77.5 grams x 9 calories = 697.5 calories

Male = 2557.5 calories/day

DAILY INTAKE FEMALES

Protein 0.8 Grams: Per Body Weight Pounds
Carbs 1.9 Grams: Per Body Weight Pounds
Fat 0.4 Grams: Per Body Weight Pounds.

EXAMPLE WITH A 155LBS FEMALE

Protein 124 grams x 4 calories = 496 calories
Carbs 294.5 grams x 4 calories = 1178 calories
Fat 62 grams x 9 calories = 558 calories

Female= 2232 calories/day

For every Stage after Stage 5 you will need to add 15 grams of protein to your diet. This will give you 60 cal boost for each Stage. By time you reach Stage 10 your calories should be 300 more than what they were during Stages 1-5.

Example:
Stage 6 + 15 grams of protein.
Stage 7 + 15 grams of protein.
Stage 8 + 15 grams of protein.
Stage 9 + 15 grams of protein.
Stage 10 + 15 grams of protein.

----------------------------------------------------NOTES------------------------------------------------------

Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles.

This routine can be repeated to improve speeds during Cardio workouts. Before repeating this routine you will need to take a 2 week resting period.

If you are interested in building, cutting, or weight training endurance check out my other routines;
"Bigger Stronger Healthier" - Bulking
"Leaner Stronger Healthier" - Cutting
"Stronger Healthier Endurance" - Weight training endurance

****PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.****

STAGES EXPLAINED

Stage 1:
Vertical-high-jump
2-4-6-8-10-10-8-6-4-2 [Total 60]
Pull-ups
1-2-3-4-5-5-4-3-2-1 [Total 30]
Shoulder-press 45lbs
2-4-6-8-10-10-8-6-4-2 [Total 60]
Push-ups
1-2-3-4-5-5-4-3-2-1 [Total 30]
Tricep-Dips
1-2-3-4-5-5-4-3-2-1 [Total 30]
Sit-ups
2-4-6-8-10-10-8-6-4-2 [Total 60]
Running (in miles)
0.05-0.10-0.15-0.20-0.25-0.25-0.20-0.15-0.10-0.05 [Total 1.5miles]
Hiking (in miles with 45lbs)
0.05-0.10-0.15-0.20-0.25-0.25-0.20-0.15-0.10-0.05 [Total 1.5miles]
Swimming breast stroke (50m laps)
0.25-0.50-0.75-1.00-1.25-1.25-1.00-0.75-0.50-0.25 [Total 7.50laps(375m)]

Stage 2:
Vertical-high-jump
4-8-12-16-20-20-16-12-8-4 [Total 120]
Pull-ups
2-4-6-8-10-10-8-6-4-2 [Total 60]
Shoulder-press 45lbs
4-8-12-16-20-20-16-12-8-4 [Total 120]
Push-ups
2-4-6-8-10-10-8-6-4-2 [Total 60]
Tricep-Dips
2-4-6-8-10-10-8-6-4-2 [Total 60]
Sit-ups
4-8-12-16-20-20-16-12-8-4 [Total 120]
Running (in miles)
0.10-0.20-0.30-0.40-0.50-0.50-0.40-0.30-0.20-0.10 [Total 3miles]
Hiking (in miles with 45lbs)
0.10-0.20-0.30-0.40-0.50-0.50-0.40-0.30-0.20-0.10 [Total 3miles]
Swimming breast stroke (50m laps)
0.50-1.00-1.50-2.00-2.50-2.50-2.00-1.50-1.00-0.50 [Total 15laps(750m)]

Stage 3:
Vertical-high-jump
6-12-18-24-30-30-24-18-12-6 [Total 180]
Pull-ups
3-6-9-12-15-15-12-9-6-3 [Total 90]
Shoulder-press 45lbs
6-12-18-24-30-30-24-18-12-6 [Total 180]
Push-ups
3-6-9-12-15-15-12-9-6-3 [Total 90]
Tricep-Dips
3-6-9-12-15-15-12-9-6-3 [Total 90]
Sit-ups
6-12-18-24-30-30-24-18-12-6 [Total 180]
Running (in miles)
0.15-0.30-0.45-0.60-0.75-0.75-0.60-0.45-0.30-0.15 [Total 4.5miles]
Hiking (in miles with 45lbs)
0.15-0.30-0.45-0.60-0.75-0.75-0.60-0.45-0.30-0.15 [Total 4.5miles]
Swimming breast stroke (50m laps)
0.75-1.50-2.25-3.00-3.75-3.75-3.00-2.25-1.50-0.75 [Total 22.50laps(1,125m)]

Stage 4:
Vertical-high-jump
8-16-24-32-40-40-32-24-16-8 [Total 240]
Pull-ups
4-8-12-16-20-20-16-12-8-4 [Total 120]
Shoulder-press 45lbs
8-16-24-32-40-40-32-24-16-8 [Total 240]
Push-ups
4-8-12-16-20-20-16-12-8-4 [Total 120]
Tricep-Dips
4-8-12-16-20-20-16-12-8-4 [Total 120]
Sit-ups
8-16-24-32-40-40-32-24-16-8 [Total 240]
Running (in miles)
0.20-0.40-0.60-0.80-1.00-1.00-0.80-0.60-0.40-0.20 [Total 6miles]
Hiking (in miles with 45lbs)
0.20-0.40-0.60-0.80-1.00-1.00-0.80-0.60-0.40-0.20 [Total 6miles]
Swimming breast stroke (50m laps)
1.00-2.00-3.00-4.00-5.00-5.00-4.00-3.00-2.00-1.00 [Total 30laps(1,500m)]

Stage 5:
Vertical-high-jump
10-20-30-40-50-50-40-30-20-10 [Total 300]
Pull-ups
5-10-15-20-25-25-20-15-10-5 [Total 150]
Shoulder-press 45lbs
10-20-30-40-50-50-40-30-20-10 [Total 300]
Push-ups
5-10-15-20-25-25-20-15-10-5 [Total 150]
Tricep-Dips
5-10-15-20-25-25-20-15-10-5 [Total 150]
Sit-ups
10-20-30-40-50-50-40-30-20-10 [Total 300]
Running (in miles)
0.25-0.50-0.75-1.00-1.25-1.25-1.00-0.75-0.50-0.25 [Total 7.5miles]
Hiking (in miles with 45lbs)
0.25-0.50-0.75-1.00-1.25-1.25-1.00-0.75-0.50-0.25 [Total 7.5miles]
Swimming breast stroke (50m laps)
1.25-2.50-3.75-5.00-6.25-6.25-5.00-3.75-2.50-1.25 [Total 37.50laps(1,875m)]

Stage 6:
Vertical-high-jump
12-24-36-48-60-60-48-36-24-12 [Total 360]
Pull-ups
6-12-18-24-30-30-24-18-12-6 [Total 180]
Shoulder-press 45lbs
12-24-36-48-60-60-48-36-24-12 [Total 360]
Push-ups
6-12-18-24-30-30-24-18-12-6 [Total 180]
Tricep-Dips
6-12-18-24-30-30-24-18-12-6 [Total 180]
Sit-ups
12-24-36-48-60-60-48-36-24-12 [Total 360]
Running (in miles)
0.30-0.60-0.90-1.20-1.50-1.50-1.20-0.90-0.60-0.30 [Total 9miles]
Hiking (in miles with 45lbs)
0.30-0.60-0.90-1.20-1.50-1.50-1.20-0.90-0.60-0.30 [Total 9miles]
Swimming breast stroke (50m laps)
1.50-3.00-4.50-6.00-7.50-7.50-6.00-4.50-3.00-1.50 [Total 45laps(2,250m)]

Stage 7:
Vertical-high-jump
14-28-42-56-70-70-56-42-28-14 [Total 420]
Pull-ups
7-14-21-28-35-35-28-21-14-7 [Total 210]
Shoulder-press 45lbs
14-28-42-56-70-70-56-42-28-14 [Total 420]
Push-ups
7-14-21-28-35-35-28-21-14-7 [Total 210]
Tricep-Dips
7-14-21-28-35-35-28-21-14-7 [Total 210]
Sit-ups
14-28-42-56-70-70-56-42-28-14 [Total 420]
Running (in miles)
0.35-0.70-1.05-1.40-1.75-1.75-1.40-1.05-0.70-0.35 [Total 10.5miles]
Hiking (in miles with 45lbs)
0.35-0.70-1.05-1.40-1.75-1.75-1.40-1.05-0.70-0.35 [Total 10.5miles]
Swimming breast stroke (50m laps)
1.75-3.50-5.25- 7.00-8.75-8.75-7.00-5.25-3.50-1.75 [Total 52.50laps(2,625m)]

Stage 8:
Vertical-high-jump
16-32-48-64-80-80-64-48-32-16 [Total 480]
Pull-ups
8-16-24-32-40-40-32-24-16-8 [Total 240]
Shoulder-press 45lbs
16-32-48-64-80-80-64-48-32-16 [Total 480]
Push-ups
8-16-24-32-40-40-32-24-16-8 [Total 240]
Tricep-Dips
8-16-24-32-40-40-32-24-16-8 [Total 240]
Sit-ups
16-32-48-64-80-80-64-48-32-16 [Total 480]
Running (in miles)
0.40-0.80-1.20-1.60-2.00-2.00-1.60-1.20-0.80-0.40 [Total 12miles]
Hiking (in miles with 45lbs)
0.40-0.80-1.20-1.60-2.00-2.00-1.60-1.20-0.80-0.40 [Total 12miles]
Swimming breast stroke (50m laps)
2.00-4.00-6.00-8.00-10.00-10.00-8.00-6.00-4.00-2.00 [Total 60.00laps(3,000m)]

Stage 9:
Vertical-high-jump
18-36-54-72-90-90-72-54-36-18 [Total 540]
Pull-ups
9-18-27-36-45-45-36-27-18-9 [Total 270]
Shoulder-press 45lbs
18-36-54-72-90-90-72-54-36-18 [Total 540]
Push-ups
9-18-27-36-45-45-36-27-18-9 [Total 270]
Tricep-Dips
9-18-27-36-45-45-36-27-18-9 [Total 270]
Sit-ups
18-36-54-72-90-90-72-54-36-18 [Total 540]
Running (in miles)
0.45-0.90-1.35-1.80-2.25-2.25-1.80-1.35-0.90-0.45 [Total 13.5miles]
Hiking (in miles with 45lbs)
0.45-0.90-1.35-1.80-2.25-2.25-1.80-1.35-0.90-0.45 [Total 13.5miles]
Swimming breast stroke (50m laps)
2.25-4.50-6.75-9.00-11.25-11.25-9.00-6.75-4.50-2.25 [Total 67.5laps(3,375m)]

Stage 10:
Vertical-high-jump
20-40-60-80-100-100-80-60-40-20 [Total 600]
Pull-ups
10-20-30-40-50-50-40-30-20-10 [Total 300]
Shoulder-press 45lbs
20-40-60-80-100-100-80-60-40-20 [Total 600]
Push-ups
10-20-30-40-50-50-40-30-20-10 [Total 300]
Tricep-Dips
10-20-30-40-50-50-40-30-20-10 [Total 300]
Sit-ups
20-40-60-80-100-100-80-60-40-20 [Total 600]
Running (in miles)
0.50-1.00-1.50-2.00-2.50-2.50-2.00-1.50-1.00-0.50 [Total 15miles]
Hiking (in miles with 45lbs)
0.50-1.00-1.50-2.00-2.50-2.50-2.00-1.50-1.00-0.50 [Total 15miles]
Swimming breast stroke (50m laps)
2.50- 5.00-7.50-10.00-12.50-12.50-10.00-7.50-5.00-2.50 [Total 75laps(3,750m)]

OFF Wed, Sat & Sun 0 exercises, 0 min

1st Stage Part 1 17 exercises, 1 hr 51 mins

Rocket Jump	10x2 reps	rest: 120s
Pull-Up	10x1 reps	rest: 120s
Sit-Up	10x2 reps	rest: 120s
Running	1x0 reps	rest: 15s
	1x0 reps	rest: 15s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

1st Stage Part 2 17 exercises, 2 hrs 6 mins

Barbell Military Press	10x2 reps	rest: 120s
Push-Up	10x1 reps	rest: 120s
Dip	10x1 reps	rest: 120s
Running	1x0 reps	rest: 15s
Swimming	1x0 reps	rest: 15s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

2nd Stage Part 1 17 exercises, 2 hrs 10 mins

Rocket Jump	10x4 reps	rest: 120s
Pull-Up	10x2 reps	rest: 120s
Sit-Up	10x4 reps	rest: 120s
Running	1x0 reps	rest: 30s
	1x0 reps	rest: 30s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

2nd Stage Part 2 17 exercises, 2 hrs 39 mins

Barbell Military Press	10x4 reps	rest: 120s
Push-Up	10x2 reps	rest: 120s
Dip	10x2 reps	rest: 120s
Running	1x0 reps	rest: 30s
Swimming	1x0 reps	rest: 30s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

3rd Stage Part 1 17 exercises, 2 hrs 28 mins

Rocket Jump	10x6 reps	rest: 120s
Pull-Up	10x3 reps	rest: 120s
Sit-Up	10x6 reps	rest: 120s
Running	1x0 reps	rest: 45s
	1x0 reps	rest: 45s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

3rd Stage Part 2 17 exercises, 3 hrs 13 mins

Barbell Military Press	10x6 reps	rest: 120s
Push-Up	10x3 reps	rest: 120s
Dip	10x3 reps	rest: 120s
Running	1x0 reps	rest: 45s
Swimming	1x0 reps	rest: 45s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

4th Stage Part 1 17 exercises, 2 hrs 47 mins

Rocket Jump	10x8 reps	rest: 120s
Pull-Up	10x4 reps	rest: 120s
Sit-Up	10x8 reps	rest: 120s
Running	1x0 reps	rest: 60s
	1x0 reps	rest: 60s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

4th Stage Part 2 17 exercises, 3 hrs 46 mins

Barbell Military Press	10x8 reps	rest: 120s
Push-Up	10x4 reps	rest: 120s
Dip	10x4 reps	rest: 120s
Running	1x0 reps	rest: 60s
Swimming	1x0 reps	rest: 60s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

5th Stage Part 1 17 exercises, 3 hrs 6 mins

Rocket Jump	10x10 reps	rest: 120s
Pull-Up	10x5 reps	rest: 120s
Sit-Up	10x10 reps	rest: 120s
Running	1x0 reps	rest: 75s
	1x0 reps	rest: 75s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

5th Stage Part 2 17 exercises, 4 hrs 0 min

Barbell Military Press	10x10 reps	rest: 120s
Push-Up	10x5 reps	rest: 120s
Dip	10x5 reps	rest: 120s
Running	1x0 reps	rest: 75s
Swimming	1x0 reps	rest: 75s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

6th Stage Part 1 17 exercises, 3 hrs 24 mins

Rocket Jump	10x12 reps	rest: 120s
Pull-Up	10x6 reps	rest: 120s
Sit-Up	10x12 reps	rest: 120s
Running	1x0 reps	rest: 90s
	1x0 reps	rest: 90s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

6th Stage Part 2 17 exercises, 4 hrs 0 min

Barbell Military Press	10x12 reps	rest: 120s
Push-Up	10x6 reps	rest: 120s
Dip	10x6 reps	rest: 120s
Running	1x0 reps	rest: 90s
Swimming	1x0 reps	rest: 90s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

7th Stage Part 1 17 exercises, 3 hrs 43 mins

Rocket Jump	10x14 reps	rest: 120s
Pull-Up	10x7 reps	rest: 120s
Sit-Up	10x14 reps	rest: 120s
Running	1x0 reps	rest: 105s
	1x0 reps	rest: 105s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

7th Stage Part 2 17 exercises, 4 hrs 0 min

Barbell Military Press	10x14 reps	rest: 120s
Push-Up	10x7 reps	rest: 120s
Dip	10x7 reps	rest: 120s
Running	1x0 reps	rest: 105s
Swimming	1x0 reps	rest: 105s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

8th Stage Part 1 17 exercises, 4 hrs 0 min

Rocket Jump	10x16 reps	rest: 120s
Pull-Up	10x8 reps	rest: 120s
Sit-Up	10x16 reps	rest: 120s
Running	1x0 reps	rest: 120s
	1x0 reps	rest: 120s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

8th Stage Part 2 17 exercises, 4 hrs 0 min

Barbell Military Press	10x16 reps	rest: 120s
Push-Up	10x8 reps	rest: 120s
Dip	10x8 reps	rest: 120s
Running	1x0 reps	rest: 120s
Swimming	1x0 reps	rest: 120s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

9th Stage Part 1 17 exercises, 4 hrs 0 min

Rocket Jump	10x18 reps	rest: 120s
Pull-Up	10x9 reps	rest: 120s
Sit-Up	10x18 reps	rest: 120s
Running	1x0 reps	rest: 135s
	1x0 reps	rest: 135s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

9th Stage Part 2 17 exercises, 4 hrs 0 min

Barbell Military Press	10x18 reps	rest: 120s
Push-Up	10x9 reps	rest: 120s
Dip	10x9 reps	rest: 120s
Running	1x0 reps	rest: 135s
Swimming	1x0 reps	rest: 135s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

10th Stage Part 1 17 exercises, 4 hrs 0 min

Rocket Jump	10x20 reps	rest: 120s
Pull-Up	10x10 reps	rest: 120s
Sit-Up	10x20 reps	rest: 120s
Running	1x0 reps	rest: 150s
	1x0 reps	rest: 150s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s

10th Stage Part 2 17 exercises, 4 hrs 0 min

Barbell Military Press	10x20 reps	rest: 120s
Push-Up	10x10 reps	rest: 120s
Dip	10x10 reps	rest: 120s
Running	1x0 reps	rest: 150s
Swimming	1x0 reps	rest: 150s
World's Greatest Stretch	2x5 reps	rest: 10s
Upper Back Stretch	1x1 reps	rest: 10s
Tricep Stretch	2x5 reps	rest: 10s
Quadricep Stretch	2x5 reps	rest: 10s
Lateral Stretch	2x5 reps	rest: 10s
Bicep Stretch	1x1 reps	rest: 10s
Back Stretch	1x5 reps	rest: 10s
Shoulder Stretch	2x5 reps	rest: 10s
Seated Floor Hamstring Stretch	2x5 reps	rest: 10s
Back Bend	1x5 reps	rest: 10s
Hip Stretch	2x5 reps	rest: 10s
Wall Calf Stretch	2x5 reps	rest: 10s