EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This week is a 6-day training split.
CHEST/TRICEPS
EXERCISE REPS SETS NOTES
Push Ups AMRAP 4
Cable Chest 12-15 4 *Complete these while on knees and cable attachment at highest setting. Pull cables down in
Flys front of you towards hips rather than in front.
DB Flys 10-12 4 *Complete one DB fly and one close grip DB press = 1 rep. After completing the DB fly, bring
Superset DBs together and complete a close grip press.
Incline 8-10 4
Bench Press
Dips AMRAP 4
Overhead 12-14 4
Tricep DB
Extension
Rope Tricep 12-15 4
Push Downs
Hanging Leg AMRAP 6
Raises
1
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This week is a 6-day training split.
BACK/BICEPS
EXERCISE REPS SETS NOTES
Deadlifts 5 5
Pendlay 12-15 3
Rows
Pull Ups 10 4
Lat Pull 10 4 *SUPERSET
Down
Cable 12-15 4 *Core work
Crunches
Preacher 12-15 4
Curl
Reverse Grip 12-15 4 *SUPERSET
Barbell
Bicep Curl
Alternating 12-15 4
Hammer
Curls
2
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This week is a 6-day training split.
LEGS
EXERCISE REPS SETS NOTES
Walking 10 10 *One rep is both legs completed lunge.
Barbell
Lunges
Leg 15-20 4
Extension *SUPERSET
Leg Curl 15-20 4
Squat *Place bodyweight on bar. EX: If I weigh 225 pounds I will place 225 pounds on the bar. Complete a 400 meter sprint. If you
Complex don’t have access you outside area you can use a treadmill or 1:30 on bike, elliptical, assault bike, rower, etc. After the 400
meter sprint complete AMRAP on the squat. Complete this circuit 4 times with 2 minutes rest in between.
Calf Raises 20-25 4
Decline 12-15 4
Weighted Sit
Ups/
Crunches *SUPERSET
Hanging Leg AMRAP 4
Raises
3
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This week is a 6-day training split.
SHOULDERS/ARMS
EXERCISE REPS SETS NOTES
Hand Stand AMRAP 4 *We will start incorporating these in to the training. Try your best to complete them and they will
Push Ups get easier every week.
Barbell Push 5 5
Press
One Arm 10-12 4
Standing DB
Shoulder
Press
Side Lateral 12-15 4
Raise
*SUPERSET
Front Plate AMRAP 4
Raise
Spider Curls 12-15 4
Skull 15-20 4
Crushers
Cable Bicep 12-15 4
Curl
(Straight
Bar) *SUPERSET
Bodyweight AMRAP 4
Dips
4
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This week is a 6-day training split.
CHEST/BACK
EXERCISE REPS SETS NOTES
Bench Press 5 5
Cable Flys 15-20 4
Incline 10 4
Barbell
Press
Pull Ups 12-15 4
*SUPERSET
DB One Arm 12-15 4
Row
Lat Pull 8-10 4
Down
Pendlay Row 10-12 4
Decline 12-15 4
Weighted Sit
Ups/
Crunches *SUPERSET
Hanging Leg AMRAP 4
Raises
5
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This week is a 6-day training split.
LEGS
EXERCISE REPS SETS NOTES
Barbell 8-10 reps 6
Squat
Stiff Leg 12-15 4
Deadlifts
Leg 12-15 4
Extensions
Leg Curls 12-15 4
*SUPERSET
Leg Press 12-15 4
Hanging Leg AMRAP 4
Raises
6
EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com
Program Overview: This program provides 3 days of cardio per week.
For the METCONS - you can scale the weight as needed.
CARDIO
Day 1 Day 2 Day 3
20 minutes low MURPH Track Workout
intensity cardio on
stairmaster, incline 1 mile run (1) 400 meter sprint
treadmill, rower, 100 pull ups (2) 800 meter sprint
assault bike or run 200 push ups (3) 400 meter sprint
outside. 300 body squats
(4) 200 meter sprint
1 mile run
