2026 WORKOUTS
December 14, 2025•201 words
"UNDENIABLE"
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MONDAY (60 MINUTES):
- Glute Drive - 2x10
- Hip Abduction - 2x10
- Hip Adduction - 2x10
- Neck Curl - 2x25
- Neck Extension - 2x25
- Lateral Raise - 3x10
- Reverse Fly - 3x10
- Ab Crunch - 2x10
- Run - 1 mi
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TUESDAY (45 MINUTES):
- Dragon Flag - 2x5
- Barbell Overhead Press - 5x5
- Conventional Deadlift - 5x5
- Weighted Dip - 4x8-12
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WEDNESDAY (45 MINUTES):
- Back Extension - 2x10
- Incline Bench Press - 5x5
- Incline Dumbbell Row - 5x5
- Incline Dumbbell Bicep Curl - 4x8-12
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THURSDAY (15-45 MINUTES):
- Run - 1-5 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 (15-45 MINUTES):
- Run - 1-5 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.