Day 1
| Barbell curl or Log curl: | 2 – 3 sets of 6 – 12 reps |
| Tier flip: | 3 sets of 6,8, and 10 flips |
| Stones: | 3 sets of 5 reps |
| Close grip bench press: | 1 set of 4-6 reps and 1 set of 10-14 reps |
| Laying French press: | 2 sets of 8-12 reps |
| Push down: | 2 sets of 8-12 reps |
| Crunches with weights: | 3 sets of 12 reps + |
Day 2
| Front squat: | 2 sets of 4-6 reps |
| Karlsen Squat: | 3 sets of 8-12 reps |
| Leg extension: | 3 sets of 12-16 reps |
| Calf raise: | 3 sets of 20 reps |
| Concept II row: | 3 sets of 500 meters |
Day 3
| Fast walking, or easy swimming for 1 hour ! |
Day 4
| Apollon axle: | 1 set of 1-3 reps and 1 set of 6-10 reps |
| Log lift: | 1 set of 4-8 reps and 1 set of 8-12 reps |
| Side lateral: | 1 drop set |
| Karlsen Crusefix flies: | 2 sets of 3 x 8 |
| Upright row: | 2 sets of 8-12 reps |
| Incline log: | 1 set of 3-6 reps and 1 set of 12 reps + |
| Cross over: | 3 sets of 8-12 reps |
Day 5
| Dead lift: | 2 sets of 3-6 reps |
| Seated row: | 3 sets of 8-12 reps |
| Pull downs: | 3 sets of 8-12 reps |
| Shrugs: | 3 sets of 12 reps + |
| Bent over side lateral: | 3 sets of 8-12 reps |
Day 6
| Fast walking, or easy swimming for 1 hour ! |
Day 7
| Yoke race: | 3 sets of 25 meters |
| Farmers walk: | 2 sets of 2 x 35 meters |
| Conans wheel: | 2 set of 3 laps, increase weight |
| Shrugs: | 3 set of 12 reps + |
| Truck pull training: | 3 set of 5-10 meters for start |
| Loading: | 3 set of 5 kegs/sack 5 to 10 meter |
| PS ! On this day u can work other events also if needed ! And also change them from training to training ! | |
Day 8
| Rest and take massage and sauna if u can ! |
