Bodyweight Training: Pull Ups + Dips

1a. Pull Ups

10 x BW
8 x BW
8 x BW
8 x BW
8 x BW
8 x BW

1b. Dips

12 x BW
12 x BW
12 x BW
10 x BW
8 x BW

2. Squats

Worked up to 315lbs x 1

3. Leg Curls

60lbs x 10
70lbs x 10
60lbs x 10

Dark Side Training: Overhead Press, Chin Ups & Squats

1. Overhead Press

135lbs x 3 x 8 sets
125lbs x 3 x 2 sets

2. Chin Ups

x 6 BW
x 8 BW
x 8 BW
20lbs x 3 x 3 sets
35lbs x 3
45lbs x 3
x 10 BW

3. Squats

295lbs x 2 x 5 sets
315lbs x 1
270lbs x 3 x 3 sets
270lbs x 5

Dark Side Training: Overhead Press

A.M - BJJ Training



P.M - Overhead Press

1. Overhead Press

90 x 10
115 x 5
125 x 10 (PR)


2. Chin Ups

3 x 8


3. BB Curls

3 x 12 w/ 45lbs (10 seconds rest between sets) - 3-5 second eccentric

Dark Side Training - Deadlifts & DB Bench

1. Deadlift

315 x 2
360 x 2
405 x 2
450 x 1
405 x 1
315 x 2

2. DB Bench

55 x 10
80 x 10
75 x 10
65 x 10
55 x 12

3.  Lat Pull Downs

100 x 10
130 x 5
160 x 12

Bodyweight Conditioning - BW Squats, Close Grip Push Ups and Neck Bridges

1. Neck Bridges

2 x 20 reps

+ 1 minute hold

2. BW Squats

1 set x 100
1 set x 50

3. Close Grip Push Ups

2 sets x 20 reps

Dark Side Training - Squats

1. Squats


Worked up to 295lbs x 6 (PR)

2. Leg Press (Drop Set)

400lbs x 10
300lbs x 12
200lbs x 10
100lbs x 30

3. Leg Curls

50lbs x 10
60lbs x 10
70lbs x 8 + 2 half reps
50lbs x 10

4. BB Curls

45lbs x 10 x 3 sets (10 seconds rest between sets)
80lbs x 8

5. Lat Pull Downs

150lbs x 10 x 2 sets

Dark Side Training - Overhead Press

A.M Training


1. Bodyweight Squats

1 set x 50 reps


2. Push Ups

2 sets x 25 reps



P.M Training

1. Seated Cable Row

215lbs (not a typo- this machine was much easier for some reason lol) x 8
190lbs x 8
170lbs x 8



2. Overhead Press

120 x 10
115 x 6

3.  Chin Ups

2 sets x 5 reps


4. Push Ups

5 sets x 20 reps

5. Neck Bridge

x 20, 10, 15, 20

6. Bodyweight Squats

2 sets x 50 reps