You’ve made it through beginner and crushed intermediate. But now, only a few will make it to the next level.
Welcome to the Advanced Training Program—the final step before elite-level strength, power, and endurance. If you want to train like Real World Champions, this is where it happens.
This isn’t just a workout—it’s a test of your discipline, your willpower, and your ability to push through pain. Most people quit before this point. Are you different? Let’s find out.
Advance Workout
Day 1 – Maximum Upper Body Strength (Chest, Shoulder, Triceps)
Weighted Dips – 4 sets of 8 reps
Archer Push-ups – 4 sets of 10 reps
Handstand Push-ups – 4 sets of 8 reps
Ring Dips – 3 sets of 12 reps
Plank Hold (2 minutes) – 3 sets
Day 2 – Absolute Lower Body & Core (Legs, Abs, Core)
Barbell Squats – 5 sets of 5 reps
Romanian Deadlifts – 4 sets of 10 reps
Bulgarian Squats weighted– 4 sets 12 reps
Hanging Windshield Wiper– 3 sets 15 reps
Dragon Flags – 3 sets of 10 reps
Day 3 – Total Body Strength
One arm Pull up – 3 sets 5 reps / arm
Clap Pull-ups – 4 sets of 10 reps
Burpee Muscle-ups – 3 sets of 8 reps
Sled Push Heavy Load – 3 sets of 20 m
Jump Rope Speed Round– 3 sets of 3 mins
Day 4 – Explosive Strength & Speed
Kettlebell Swings Heavy – 4 sets of 12 reps
Box Jumps (Higher) – 4 sets of 12 reps
Battle Ropes Max Intensity – 3 sets of 40s
Hill Sprints – 5 sets of 30 meters
Kettlebell Halo – 4 sets of 12 reps
Day 5 – Ground & Pound Strength + Cardio Conditioning
Hammer Slams Heavy Tire – 3 sets 12 reps
Medicine Ball Slams – 4 sets of 15 reps
Ground & Pound Bag Drills – 4 sets of 30s
Sprawl to Sprint – 5 sets of 10 reps
Heavy Bag Clinch & Knee – 3 sets 15 reps
