2026 WORKOUT PLAN

December 14, 2025•192 words

"UNDENIABLE"
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MONDAY (45 MINUTES):

  • Glute Drive - 2x10
  • Hip Abduction - 2x10
  • Hip Adduction - 2x10
  • Neck Curl - 2x25
  • Neck Extension - 2x25
  • Lateral Raise - 3x10
  • Reverse Fly - 3x10

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TUESDAY (45 MINUTES):

  • Dragon Flag - 2x5
  • Barbell Overhead Press - 5x5
  • Conventional Deadlift - 5x5
  • Incline Dumbbell Bicep Curl - 5x8-12

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WEDNESDAY (45 MINUTES):

  • Back Extension - 2x10
  • Incline Bench Press - 5x5
  • Incline Dumbbell Row - 5x5
  • Dumbbell Skull Crusher - 5x10

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THURSDAY (15 MINUTES):

  • Run - 1 mi

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FRIDAY (45 MINUTES):

  • Ab Wheel Rollout - 2x10
  • Neutral Grip Weighted Pull-Up - 5x5
  • Barbell Back Squat - 5x5
  • Standing Calf Raise - 5x8-12

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SATURDAY (15 MINUTES):

  • Run - 1 mi

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SUNDAY (ALL DAY):

  • Rest

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Rep numbers are based on reps in reserve.

For isolation movements:

  • 0 reps in reserve
  • 1 minute rests

For compound movements:

  • 1-3 reps in reserve
  • 3 minute rests

For cardio and rest days, consider adding weighted vest cleaning.

Work hard.