WEEK 1 WORKOUT

**Days not noted are rest days.

DAY 1 STRENGTH TRAINING I X-TENDED FAILURE WORKOUT

EXERCISE SETS REPS COMMENTS
CHEST

1A. X Plyo Pushups

To Failure No rest between A/B exercises.
(X-TENDED: Counter Top Dips) 3
Rest 60 seconds between sets.
1B. Step Through Pushups To Failure
2A. Thumbs Up Pushups To Failure
BICEPS
BACK/

No rest between A/B exercises.

2B. Reverse Elbow Pushups (Back Widows) 3
To Failure Rest 60 seconds between sets.
(X-TENDED: Wide Grip Counter Top Rows)
TRICEPS

3A. Power Plank Ups To Failure No rest between A/B exercises.

3
3B. Cobra Pushups To Failure Rest 60 seconds between sets.

4A. Single Leg Heel Touch Squats *Perform on each leg without resting, then go into
To Failure*
LEGS

(X-TENDED: Hi Low Stair Pistol Squats) Rolling Scissor Squats.

3
No rest between A/B exercises.
4B. Rolling Scissor Squats To Failure
Rest 60 seconds between sets.
SHOULDERS

No rest between A/B exercises.

5A. Power Pushaways To Failure
Rest 60 seconds between sets.
3
5B. Bodyweight Side Lateral Raise To Failure*
*Each arm without resting between arms
(X-TENDED: Delt Door Jammers) 60 seconds

DAY 2  “ATHLEAN BURST” — ERRATI-CORE XERO REST PROTOCOL

IT’S TIME TO CREATE A SIX PACK SHOCK
1 Mountain Climbers for 60 — Superman Planks for 60 (right leg/left arm) — Mountain Climbers for 60 — Superman Planks for 60 (left leg/right arm)

REST (XERO REST PROTOCOL)

2 Rolling Planks for 60 — Side Scissor Planks for 30 (right leg/left arm) — Rolling Planks for 60 — Side Scissor Planks for 30 (left leg/right arm)

REST (XERO REST PROTOCOL)

3 Alpine Mountain Climbers for 60 — Cliffhanger Planks for 15 — Alpine Mountain Climbers for 60 — Cliffhanger Planks for 15

REST (XERO REST PROTOCOL) — REPEAT FOR A TOTAL OF 2 ROUNDS

DAY 4   “ATHLEAN BURST” — HEISMAN HITMAN NO XERO REST PROTOCOL

1ST THROUGH 4TH DOWNS
High Knees for 30 — In In Out Out for 30 — 3 Point Skyrockets for 30 — 4 Shuffle Burpees within 30*
REST 1 MINUTE AND REPEAT (2ND-4TH DOWNS) REMEMBERING TO DO 2 MORE SHUFFLE BURPEES PER DOWN
* If you fail to make the number of burpees in a time period you get to rest 30 seconds and try again. Accumulate a 4th failed burpee
and you’re done!

DAY 5  STRENGTH TRAINING II “XERO SUM” PROGRESSION WORKOUT (Establish Totals)

EXERCISE SETS REPS XERO SUM XERO SUM XERO SUM XERO SUM
SET ONE SET TWO SET THREE TOTAL

1. Wall Spiderman Pushups

To
CHEST

(X-TENDED: Alternating Incline Plyo 3

Failure
Pushups)
BICEPS

To
BACK/

3 Each
2. Jamb Hammer Rows Arm Failure
To
QUADS/

3
HIPS

3. Single Leg Heel Touch Squats Each Leg Failure

4. Diamond Cutter Pushups To
TRIS

3
(X-TENDED: Standing Triceps Extensions) Failure
GLUTES
HAMS/

5. Long Leg Plank Marches To

3
(X-TENDED: Single Leg Slick Floor Curls) Failure
To
SHOULDERS

6. Pike Pushups 3
Failure
0-90 seconds between sets, (but not between individual arms or legs when applicable).

1
 WEEK 1 CHALLENGE

THE LOWDOWN
Before starting this workout, you will want to be adequately warmed up in terms of your core body temperature, but extremely fresh in
terms of your muscle output. This can be achieved by performing 5-10 minutes of total body warmup activities like high knee running,
jumping jacks, simulated jump rope, etc. Once you have broken a sweat…it’s time to hit the deck and give your best pushup effort
you’ve got. Begin this challenge by performing as many reps as you can of bodyweight pushups until failure. Upon reaching failure,
take exactly 2 minutes rest and begin what we affectionately call…“THE GRINDER”! Your goal in the grinder is to perform one and a
half times the number of max pushups you just completed…without ever coming up for a rest! In other words…once you start your
first pushup you must continue to grind away (trying never to let your knees touch the ground again) until all reps are complete! You
can “rest” by staying either in a pushup plank position or by getting in a downward dog position, just don’t let those knees make
contact with the ground again! Should you have to touch your knees to the ground at any point to formally rest…you are allowed
exactly 10 seconds to do so…at which point you must reassume the pushup position and start cranking away again!

HERE IS THE CHALLENGE

PUSHUPS (PERFORM TO FAILURE)

REST 2 MINUTES
PUSHUPS (1.5 TIMES THE INITIAL NUMBER WITHOUT REST)

Determine your score by the number of times that you need to touch your knees to the ground to
SCORING get through this 1.5 times max set of pushups!

ATHLEAN Beat The Boss No Touches! No Quit in the Boss!

ATHLEAN Xtreme No Touches! Grind Time Player

ATHLEAN Elite 1 Touch True Grit

ATHLEAN Pro 2 Touches Grind Over Matter

ATHLEAN Solid 3-4 Touches Ground XERO

ATHLEAN Basix 5 or more Touches Ground Beef

2
 WEEK 2 WORKOUT
**Days not noted are rest days.

D AY 8  STRENGTH TRAINING I X-TENDED FAILURE WORKOUT

EXERCISE SETS REPS COMMENTS
1A. Wide Slide Pushups
To Failure No rest between A/B exercises.
(X-TENDED: Cyclone Pushups) 3
CHEST

Rest 60 seconds between sets.

1B. Pushups To Failure
2A. Jamb Hammer Rows To Failure Perform to failure on one arm and immediately, without
BICEPS
BACK/

2B. Doorway Bicep Curls 3 rest, transition into Doorway Biceps Curls on the same
To Failure arm. Repeat on the opposite arm.
(X-TENDED: Bicep Chin Up Counter Top Curls)
3A. Cobra Pushups
To Failure No rest between A/B exercises.
(X-TENDED: Counter Top Dips)
TRICEPS

3
Rest 60 seconds between sets.
3B. Hover Hold Pushups To Failure

4A. Single Leg Bulgarian Wall Squats To Failure Perform on each leg without resting then go into lateral
LEGS

3 frog hops. No rest between A/B exercises.

4B. Lateral Frog Hops
To Failure Rest 60 seconds between sets.
(X-TENDED: Stair Box Jumps)
5A. Power Pushaways To Failure
SHOULDERS

No rest between A/B exercises.

3
5B. Rear Delt Iron Cross To Failure Rest 60 seconds between sets.

D AY 9  “ATHLEAN BURST” — KILLSWITCH XERO REST PROTOCOL

IN ORDER FOR A MACHINE TO WORK PROPERLY IT CAN HAVE NO BROKEN PARTS!
1 LOWER BODY: Reverse Lunges (R, L) into Split Squats — DO UNTIL “KILL” or Failure then SWITCH to next exercise
2 UPPER BODY: Superman Pushups (R, L) into Clapping Plyo Pushups — DO UNTIL “KILL” then SWITCH to next exercise
3 ABS: “21” Crunch — DO UNTIL “KILL” or Failure then SWITCH REST and repeat for 3-5 total circuits

D AY 11  “ATHLEAN BURST” — BUMPS, JUMPS, AND JAX! NO XERO REST PROTOCOL
COMPLETE ALL 7 ROUNDS IN 21 MINUTES WITHOUT FAILING TO COMPLETE THE TASK

Single Leg Burpees — 10 per minute (Alternate 5 on each leg) - Perform in minutes 1,4,7,10,13,16,19

Broad Jumps — 10 per minute - Perform in minutes 2,5,8,11,14,17,20

Jack Pushups —20 per minute - Perform in minutes 3,6,9,12,15,18,21

REST FOR EACH MINUTE IS DETERMINED BY HOW QUICKLY YOU COMPLETE YOUR GOAL REPS!

D AY 12  STRENGTH TRAINING II “XERO SUM” PROGRESSION WORKOUT (Beat Last Week’s Totals)
EXERCISE SETS REPS XERO SUM XERO SUM XERO SUM XERO SUM
SET ONE SET TWO SET THREE TOTAL
BICEPS CHEST

1. Wall Spiderman Pushups To

3
(X-TENDED: Alternating Incline Plyo Pushups) Failure
3 Each To
BACK/

2. Jamb Hammer Rows

Arm Failure
3 Each To
QUADS/

3. Single Leg Heel Touch Squats

HIPS

Leg Failure
4. Diamond Cutter Pushups To
3
TRIS

(X-TENDED: Standing Triceps Extensions) Failure

5. Long Leg Plank Marches To
SHOULDERS GLUTES
HAMS/

3
(X-TENDED: Single Leg Slick Floor Curls) Failure
To
6. Pike Pushups 3
Failure
Rest 60-90 seconds between sets, (but not between individual arms or legs when applicable).

3
 WEEK 2 CHALLENGE

THE LOWDOWN
In this workout you are to perform a static isometric holding exercise for 1 minute prior to an explosive dynamic exercise to failure with
the goal being to see how many reps you can achieve on the second of that pairing. Just when the lactic acid is at it’s peak (from the
static hold of the first part of the combo) you’ll want to dig deep and knock out as many reps as you can…doing your best to ignore the
intense burn in your muscles already! Your final score is determined by counting up the total number of reps that you achieve in the
second half of the 4 exercise pairings across all 3 rounds! Want even more of a challenge? Take the “frequent flier” challenge and take
another trip or two for one intense workout. Don’t worry…the ticket is on us!

HERE IS THE CHALLENGE

PERFORM 3 MANDATORY “TRIPS” OF THE FOLLOWING:

COMBO 1: DELT DOOR JAMMERS INTO PIKE PUSHUPS

COMBO 2: WALL SITS INTO SPLIT SQUAT JUMPS
COMBO 3: HOVER PUSHUP HOLDS INTO CLAPPING PLYO PUSHUPS
COMBO 4: BACK WIDOW HOLDS INTO THUMBS UP PUSHUPS
HOLD FIRST EXERCISE FOR 1 MINUTE AND THEN COUNT HOW MANY REPS YOU GET ON SECOND EXERCISE TO FAILURE
REPEAT 2 MORE TIMES FOR A TOTAL OF 3 “LACTIC ACID TRIPS!”

Determine your “Trip Total” by counting up all of your rep totals from the second exercise
SCORING in each of the 4 combos across the 3 “trips!”

ATHLEAN Beat The Boss 119 Whipped The Trip!

ATHLEAN Xtreme 110 or Greater Righteous!

ATHLEAN Elite 91-109 Outta Sight!

ATHLEAN Pro 71-90 Groovy!

ATHLEAN Solid 60-70 Cool!

ATHLEAN Basix Less than 60 Bummer!

4
 WEEK 3 WORKOUT
**Days not noted are rest days.

D AY 15  STRENGTH TRAINING I X-TENDED FAILURE WORKOUT

EXERCISE SETS REPS COMMENTS
1A. Jack Pushups To Failure
CHEST

1B. T Stand Pushups To Failure No rest between A/B/C exercises. Rest 60 seconds
3
between sets.
1C. Rocking Horse Pushups
To Failure
(X-TENDED: Incline BTB Plyo Pushups)
2A. Reverse Elbow Pushups (Back Widows)
To Failure
(X-TENDED: Doorway Rows)
No rest between A/B/C exercises. Rest 60 seconds
BICEPS
BACK/

2B. Rear Delt Iron Cross 3 To Failure between sets.

2C. Jamb Hammer Rows To Failure On Each
Arm
3A. Triple Hover Plyo Pushups To Failure No rest between A/B/C exercises. Rest 60 seconds
between sets.
3B. L-Sit Cage Escapes
TRICEPS

3 To Failure
(X-TENDED: Stair Triceps Dips)
3C. Plank Walk Ups To Failure
4A. Levitation Squats To Failure On Each Leg
Perform each leg without resting then go
LEGS

4B. Wall Sits To Failure

3 into wall sits. No rest between A/B/C exercises.
4C. 3 Way Lunges Rest 60 seconds between sets.
To Failure
(X-TENDED: Stair Step Up Reverse Lunge)
5A. Pike Pushups To Failure No rest between A/B/C exercises. Rest 60 seconds
SHOULDERS

between sets.
5B. Stingers 3 To Failure
5C. Delt Door Jammers Hold To Failure

D AY 16  “ATHLEAN BURST” — THE LOCK BOX XERO REST PROTOCOL

QUICKNESS, AGILITY, POWER, STRENGTH AND GUTS ARE ALL REQUIRED!

Start in the bottom left corner and proceed counterclockwise around the box using the following exercise sequence:
Lateral Pushups (Right) --> Alligator Walks (Forward) --> Lateral Pushups (Left) --> Alligator Walks (Backward)
NOTE: Perform the following conditioning exercises at every corner. Take note of the round and the reps for each.
ROUND 1 ROUND 2 ROUND 3
5 Split Squat Jumps no switch every corner (R + L = 1 rep) 7 Single Leg RDL Reaches (alt. R/L each corner) 10 Side Lunge with Knee Ups (alt R/L each corner)

D AY 18  “ATHLEAN BURST” — THE OCTAGON NO XERO REST PROTOCOL

REPEAT FOR 3 TOTAL ROUNDS — PUSH YOURSELF TO BE CHAMPIONSHIP STATUS FOR 5 TOTAL ROUNDS

1 Minute Shadow Boxing — 1 Minute Reverse Lunge Knee Drives — 1 Minute Sprawling Burpees
1 Minute Traveling Side Kick Throughs — 1 Minute L-Sit Cage Escapes

REST 1 MINUTE BETWEEN ROUNDS

D AY 19  STRENGTH TRAINING II “XERO SUM” PROGRESSION WORKOUT (Establish Totals)

EXERCISE SETS REPS XERO SUM XERO SUM XERO SUM XERO SUM
SET ONE SET TWO SET THREE TOTAL
HIPS BICEPS CHEST

1. Crucifix Pushups 3 To Failure

QUADS/ BACK/

2. Reverse Elbow Pushups (Back Widows)

3 To Failure
(X-TENDED: Wide Grip Countertop Row)

3. Single Leg Landmines 3 Each Leg To Failure

4. Power Plank Ups

TRIS

3 To Failure
(X-TENDED: Standing Triceps Extensions)
SHOULDERS GLUTES
HAMS/

5. Single Leg Hip Bucks

3 Each Leg
(X-TENDED: Hardwood Hamstring Sliding To Failure
3
Curls)

6. Handstand Pushups 3 To Failure

Rest 60-90 seconds between sets, (but not between individual arms or legs when applicable).

5
 WEEK 3 CHALLENGE

THE LOWDOWN
Each round of the “Man of Steel” consists of 5 alternating strength and conditioning exercises. There is no rest allowed between exercises.
You are permitted to FAIL once and only once in each of these exercise categories. Once you have however, your challenge is over and the
round you are currently in at the time of the second failure will determine your score. For instance, you may complete 3 complete rounds
of all exercises without ever failing on any. If however, in round 4, you fail to complete 10 thumbs up pushups (strength exercise)...you
would be half way to being counted out! If in round 5 you can simply not perform the full duration of 30 seconds on the mountain climbers
(conditioning exercise) for example, then you would have failed ONE of the strength exercises and ONE of the conditioning exercises...and
will be done. What’s cool about this type of challenge is that it will surely reveal your weaknesses, or KRYPTONITE if you will! Are you a
one trick pony? Think that you’ll just muscle through this and suck wind (or just plain suck!) on the conditioning exercises (or vice versa)?
Not so fast my friend. Accumulate 3 failures in any one category and you are also DONE! Note the round your third failure comes and
determine your score. NOTE: Want a “Supreme” Superman of Steel goal to shoot for? Try completing the challenge using the same scoring
system...except, this time...you’re not allowed to fail on ANY of the exercises!

HERE IS THE CHALLENGE

1. MOUNTAIN MULES - 10 REPS 6. PLANK WALK UPS - 30 SECS
2. MOUNTAIN CLIMBERS - 30 SECS 7. CROSS KNEE PLANK PUSHUPS - 10 REPS
3. 1 LEG DIVE BOMBER PUSHUPS - 5 EACH LEG 8. SIDE KICK THROUGHS - 30 SECS
4. ALTERNATING 3 POINT BURPEES - 30 SECS 9. LEVITATION SQUATS – 10 REPS EACH LEG
5. THUMBS UP PUSHUPS - 10 REPS 10. WALL SITS - 30 SECS
REST 30 SECONDS AND REPEAT

SCORING Determine your score based on how many rounds you can make it until failure.

ATHLEAN Beat The Boss Round 9 Man of Titanium?

ATHLEAN Xtreme Complete 10+ Rounds Man Of Steel!

ATHLEAN Elite Fail in Rounds 8 or 9 Superhuman!

ATHLEAN Pro Fail in Rounds 6 or 7 “You da Bomb!”

ATHLEAN Solid Fail in Rounds 4 or 5 “Sub-par Man”

ATHLEAN Basix Fail in Rounds 1-3 Paper Tiger

6
 WEEK 4 WORKOUT
**Days not noted are rest days.

D AY 2 2  STRENGTH TRAINING I X-TENDED FAILURE WORKOUT

EXERCISE SETS REPS COMMENTS
1A. Divebomber Pushups
To Failure
(X-TENDED: Climbing Stair Pushups)
No rest between A/B/C exercises. Rest 60 seconds
CHEST

3
1B. Inchworm Plyos To Failure between sets.
1C. Alligator Walks To Failure
2A. Doorway Rows To Failure
BACK/BICEPS

2B. Sliding Knee Pulldowns No rest between A/B/C exercises. Rest 60 seconds
3 To Failure
(X-TENDED: Reverse Elbow Pushups) between sets.
2C. Superman Lifts To Failure
3A. Power Plank Ups To Failure
3B. Diamond Cutter Pushups No rest between A/B/C exercises. Rest 60 seconds
TRICEPS

3 To Failure
(X-TENDED: Stair Triceps Dips) between sets.
3C. Pounding Triceps Trunk Lifts To Failure
4A. Tuck Jumps
To Failure
(X-TENDED: Stair Box Jumps)
No rest between A/B/C exercises. Rest 60 seconds
3
LEGS

4B. Creeping Lunges To Failure between sets.

4C. Bodyweight Squats To Failure
5A. Mountain Mules To Failure
SHOULDERS

No rest between A/B/C exercises. Rest 60 seconds

5B. Power Pushaways 3 To Failure
between sets.
5C. Bodyweight Side Lateral Raises To Failure Each Arm

D AY 2 3   “ATHLEAN BURST” — PRISON BREAK XERO REST PROTOCOL

PERFORM EACH EXERCISE WITH YOUR HANDS CLASPED BEHIND YOUR HEAD AND YOUR ELBOWS OUT
1 Min Prisoner Squats — 1 Min Prisoner Lunges — 1 Min Prisoner Ninja Jumps — 1 Min Prisoner Skier Hops
REST AND REPEAT 3-5 ROUNDS

D AY 2 5  “ATHLEAN BURST” — RAPID FIRE NO XERO REST PROTOCOL

EXERCISE COMMENTS
MINUTE 1: Mountain Climbers - 100 in a minute Every R/L equals one rep - TRANSITION REST
MINUTE 2: High Knees - 100 in a minute Every R/L equals one rep - TRANSITION REST
MINUTE 3: Crossfire Right - 100 in a minute TRANSITION REST
MINUTE 4: Crossfire Left - 100 in a minute TRANSITION REST
MINUTE 5: Bicycle Crunches - 100 in a minute Every R/L equals one rep - TRANSITION REST
MINUTE 6: Sprawling Burpees - 20 in a minute REST 90 SECONDS and repeat for 3-5 rounds

D AY 2 6  STRENGTH TRAINING II “XERO SUM” PROGRESSION WORKOUT (Establish Totals)

EXERCISE SETS REPS XERO SUM XERO SUM XERO SUM XERO SUM
SET ONE SET TWO SET THREE TOTAL
HIPS BICEPS CHEST

1. Crucifix Pushups 3 To Failure

2. Reverse Elbow Pushups (Back Widows)

QUADS/ BACK/

3 To Failure
(X-TENDED: Wide Grip Countertop Row)
3. Single Leg Landmines 3 Each Leg To Failure
4. Power Plank Ups
3 To Failure
TRIS

(X-TENDED: Standing Triceps Extensions)

5. Single Leg Hip Bucks
3 Each Leg
GLUTES
HAMS/

(X-TENDED: Hardwood Hamstring Sliding To Failure

3
Curls)
SHOULDERS

6. Handstand Pushups 3 To Failure

Rest 60-90 seconds between sets, (but not between individual arms or legs when applicable).

7
 WEEK 4 CHALLENGE

THE LOWDOWN
Your mission in the “Xero Tolerance” Challenge…if you choose to accept it, is simply stated but not so easily executed.
You must perform 300 total reps of the 5 exercises in the challenge as quickly as you can. The number of minutes it
takes you to complete it will determine the number of “Xero Tolerance” sets you must perform at the end of the workout!
Finish your total reps quicker and face a lesser penalty. For instance, if it takes you 15 minutes to complete the 300 reps
in the first half of the challenge then you will have to navigate your way through 7 rounds of “Xero Tolerance” at the end.
Require 18, 20, 22 or even more minutes to complete part one and you’re going to need to either know a great attorney or
have one hell of an alibi! The order in which you do the exercises of the challenge and the number of reps you do at one
time are up to you. Just get it done, or pay the price at the end.

HERE IS THE CHALLENGE COMPLETE THE FOLLOWING 300 REPS IN ANY ORDER AND ANY
NUMBER AT A TIME AS QUICKLY AS POSSIBLE:

80 FINGERTIP PUSHUPS XERO TOLERANCE SET

50 TRIPLE SKYFALLS 30 SECONDS OF SKIER HOPS
60 POWER PUSHAWAYS 5 BURPEES
NOTES: Complete as many rounds as minutes it took you to complete the
60 HEELS TO THE HEAVENS 300 reps. Rest time between rounds of Xero Tolerance is to be kept to a bare
minimum! If you finish under the 30 second mark of any minute…round down
50 PLANK WALK UPS to determine the number of Xero Tolerance circuits you need to perform. If you
finish over the 30 second mark of any minute round up.

SCORING Determine your score by how long it takes you to complete the reps.

ATHLEAN Beat The Boss 14 Min 44 Seconds X-Ecuted This Challenge!

ATHLEAN Xtreme Less than 15 Minutes Proven Innocent!

ATHLEAN Elite Between 15-17 Minutes Out For Good Behavior

ATHLEAN Pro Between 17-20 Minutes Community Service

ATHLEAN Solid Between 20-22 Minutes 5-10 Years

ATHLEAN Basix Less Than 22 Minutes Life Without Parole

8
 WEEK 5 WORKOUT
**Days not noted are rest days.
D AY 2 9  STRENGTH TRAINING I X-TENDED FAILURE WORKOUT
EXERCISE REPS REPS SETS
1C. Super Spiderman Pushups
1A. X Plyo Pushups To Failure To Failure
CHEST

(X-TENDED: Cyclone Pushups)

3
1B. Lizard Walk Pushups
To Failure 1D. Floating X Planks To Failure
(X-TENDED: Countertop Chest Dips)
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
2A. One Arm Countertop Rows To Failure To Failure
BACK/BICEPS

Each Arm 2C. Doorway Biceps Curls Each Arm

(X-TENDED: Reverse Elbow Pushups)
3
2D. Back Widow Holds
2B. Thumbs Up Pushups To Failure To Failure
(X-TENDED: Jigsaw Iso Curls)
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
3C. Retro Dip Walking
3A. Triple Hover Plyo Pushups To Failure To Failure
TRICEPS

(X-TENDED: Stair Triceps Dips) 3

3B. Plank Walk Ups To Failure 3D. Hover Hold To Failure
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
4C. Cyclone Squats
4A. Levitation Squats To Failure To Failure
(X-TENDED: Single Leg Slick Floor Curls)
LEGS

3
4B. Rocket Jumps To Failure 4D. Wall Sits To Failure
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
SHOULDERS

5A. Handstand Pushups To Failure 5C. Rear Delt Iron Cross To Failure
3
5B. Jacked Rabbits To Failure 5D. Planche Frog Holds To Failure
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.

D AY 3 0  “ATHLEAN BURST” — THE ATOMIC CLOCK XERO REST PROTOCOL

YOU’LL NEED TO GENERATE POWER THAT IS DOWNRIGHT VOLATILE!
3 Clock Pushups (From 12 to 3:00 Position) — Burpee up to standing — Single Leg Landmine Squats Right Leg x 12
3 Clock Pushups (From 3 to 6:00 Position) — Burpee up to standing — Rolling Squats x 12
3 Clock Pushups (From 6 to 9:00 Position) — Burpee up to standing — Single Leg Landmine Squats Left Leg x 12
3 Clock Pushups (From 9 to 12:00 Position) — Burpee up to standing — Rolling Squats x 12
REST AND REPEAT 3-5 ROUNDS

D AY 32  “ATHLEAN BURST” — THE ARK NO XERO REST PROTOCOL

UNLEASH THE BEASTS...LITERALLY!
1. Alligator Walks to Failure — REST 1 MINUTE — Alligator Walks to 2. Bear Crawls x 1 minute — REST 1 MINUTE — Bear
Failure Crawls x 1 minute
3. Cobra Push Ups to Failure — REST 1 MINUTE — Cobra Push Ups 4. Lateral Gorilla Walks x 1 minute — REST 1 MINUTE — Lateral
to Failure Gorilla Walks x 1 minute
5. Mountain Mules to Failure — REST 1 MINUTE — Mountain Mules
REST AND REPEAT FOR 1 MORE ROUND
to Failure

D AY 3 3  STRENGTH TRAINING II “XERO SUM” PROGRESSION WORKOUT (Establish Totals)

EXERCISE SETS REPS XERO SUM XERO SUM XERO SUM XERO SUM
SET ONE SET TWO SET THREE TOTAL
SHOULDERS GLUTES TRIS HIPS BICEPS CHEST

1. Prowler Pushups 3 To Failure

2. Thumbs Up Pushups
QUADS/ BACK/

3 To Failure
(X-TENDED: Doorway Pullups)
To Failure
3. Levitation Squats 3
Each Leg
4. Cobra Pushups
3 To Failure
(X-TENDED: Countertop Triceps Dips)
HAMS/

5. Jumping Sprinter Lunges 3 To Failure

6. Wall Walks 3 To Failure

Rest 60-90 seconds between sets, (but not between individual arms or legs when applicable).

9
 WEEK 5 CHALLENGE

THE LOWDOWN
In this workout challenge, your task is to complete a certain number of goal reps for a given exercise. Every time you reach failure
on your way to your goal, you receive a “punishment” (don’t worry…they’ll make you stronger so it’s not all bad!). If you receive a
“punishment”, you will need to perform the predetermined “punishment” set for that exercise and then immediately resume reps of
the original exercise as you make your way to your goal. On the final exercise, instead of stopping to perform your punishment DURING
the path to the goal reps for that exercise you will simply add up the number of times you fail and perform 30 seconds of Wall Sits for
each. For instance, if in performing the 25 total reps of “21” Crunches you need to stop 5 times, you would end your workout with a 2
minute and 30 second wall sit (5 x 30 seconds)! On this last exercise and all others, whenever you must take a break you will do so for 30
seconds. In a sense, your “punishment” is your salvation, as they are intentionally chosen to tax other muscle groups than those being
taxed by your original exercise…so you can think of them as a form of active rest if that makes it easier for you to accept them!

REST: 30 SECONDS EACH TIME YOU HIT FAILURE (AFTER COMPLETING

HERE IS THE CHALLENGE PUNISHMENT) ON YOUR WAY TO YOUR GOAL

100 ALTERNATING SPRINTER LUNGES (50 each leg)

PUNISHMENT: ALTERNATING SIDE KICK THROUGHS (10 on each leg)

75 PENDULUM PUSHUPS (right = 1 rep, left = 1 rep)

PUNISHMENT: 10 CROSS HOP PLANKS

50 MULE KICKS
PUNISHMENT: 10 SPLIT SQUAT JAX

25 “21” CRUNCHES
PUNISHMENT: TIMED WALL SIT

Your score is determined by the number of rounds of “punishment” you receive to get through
SCORING the ENTIRE 4 exercise workout. The fewer times you’re “punished” the higher your ranking!

ATHLEAN Beat The Boss 3 “Punishments” Got Kicked By The Mule!

ATHLEAN Xtreme 2 “Punishments or Less” Skull Crusher

ATHLEAN Elite 3-4 “Punishments” Mad Skulls

ATHLEAN Pro 5-6 “Punishments” A Skull With Skills

ATHLEAN Solid 7-9 “Punishments” Back To Skull

ATHLEAN Basix 10 or More “Punishments” Numb Skull

10
 WEEK 6 WORKOUT
**Days not noted are rest days.
D AY 3 6  STRENGTH TRAINING I X-TENDED FAILURE WORKOUT
EXERCISE REPS REPS SETS
1C. Fingertip Pushups To Failure
1A. Spiderman Plyo Pushups To Failure
(X-TENDED: Door Chest Chiselers) To F Each Arm
CHEST

3
1B. Pendulum Pushups
To Failure 1D. Floating X Planks To Failure
(X-TENDED: Incline BTB Plyo Pushups)
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
2A. Doorway Pullups To Failure To Failure
2C. Side Lying Biceps Curls Each Arm
(X-TENDED: Jamb Hammer Rows) To F Each Arm
BACK/BICEPS

3
2B. Doorway Rows
To Failure 2D. Back Widow Holds To Failure
(X-TENDED: Reverse Elbow Pushups)
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
3A. Power Plank Ups
To Failure 3C. Pounding Triceps Trunk Lifts To Failure
(X-TENDED: Standing Triceps Extensions)
TRICEPS

3
3B. Diamond Cutter Pushups
To Failure 3D. Hover Holds To Failure
(X-TENDED: Countertop Triceps Dips)
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
4A. Ninja Tuck Jumps 4C. Single Leg Hip Bucks To Failure
To Failure Each Leg
(X-TENDED: Stair Box Jumps) (X-TENDED: Single Leg Slick Floor Curls)
LEGS

3
4B. Single Leg Bulgarian Wall Squats To F Each Leg 4D. Long Leg Plank Marches To Failure
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.
SHOULDERS

5A. Mountain Mules To Failure 5C. Jacked Rabbits To Failure

3
5B. Pike Push Ups To Failure 5D. Delt Door Jammers Hold To Failure
COMMENTS No rest between A/B/C/D exercises. Rest 60 seconds between sets.

D AY 37  “ATHLEAN BURST” — 3 POINT PANIC XERO REST PROTOCOL

NO, YOUR OTHER ARM IS NOT ALLOWED TO HELP YOU OUT OF THIS!
T-Stand Pushups x 10 right arm — Side Kick Throughs x 10 right arm
1-Arm Sallys x 5 right arm — Single Arm Squat Thrust x 10 right arm
REST (XERO REST PROTOCOL) AND REPEAT ON LEFT ARM - REPEAT 3-5 ROUNDS

D AY 3 9   “ATHLEAN BURST” — THE DOWNWARD SPIRAL XERO REST PROTOCOL

EXERCISE GOAL REPS COMMENTS

ROUND 1 2 3 4

Hannibal Pushups 24 18 12 6 Complete all goal reps on an exercise in a round before moving on to the next exercise.

Triple Skyfalls 24 18 12 6 Complete all goal reps on an exercise in a round before moving on to the next exercise.

Handstand Pushups 24 18 12 6 Complete all goal reps on an exercise in a round before moving on to the next exercise.

Cliffhanger Walkouts 24 18 12 6 Complete all goal reps on an exercise in a round before moving on to the next exercise.

D AY 4 0  STRENGTH TRAINING II “XERO SUM” PROGRESSION WORKOUT (Beat Last Week’s Totals)
EXERCISE SETS REPS XERO SUM XERO SUM XERO SUM XERO SUM
SET ONE SET TWO SET THREE TOTAL
BICEPS CHEST

1. Prowler Pushups 3 To Failure

2. Thumbs Up Pushups
QUADS/ BACK/

3 To Failure
(X-TENDED: Doorway Pullups)
To Failure
3. Levitation Squats 3
HIPS

Each Leg
4. Cobra Pushups
SHOULDERS GLUTES TRIS

3 To Failure
(X-TENDED: Countertop Triceps Dips)
HAMS/

5. Jumping Sprinter Lunges 3 To Failure

6. Wall Walks 3 To Failure

0-90 seconds between sets, (but not between individual arms or legs when applicable).

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 WEEK 6 CHALLENGE

THE LOWDOWN
In this challenge you will need to complete a designated number of reps of a certain exercise as a way of pre-fatiguing the
muscle groups involved in performing it. As soon as you reach this number you then, without rest, have to switch to the
“dark” or harder more explosive version of the same exercise and perform 13 reps! This is a timed challenge, meaning that
you will have to see how quickly you can reach “Xero dark” status on all 5 of the exercise pairings. Should you need to rest
either during the initial exercises or during the dark exercises…just note, that this rest time is counting against you and
ultimately determining your score. That said, never sacrifice form for speed. Execute each rep with precision and purpose.
It’s time to see what you’re made of. Will you see the light of day or have your lights knocked out by the “XERO DARK 13”?
It’s go time!

YOUR GOAL IS TO COMPLETE THE ENTIRE CHALLENGE AS QUICKLY AS

HERE IS THE CHALLENGE POSSIBLE WITHOUT SACRIFICING FORM

30 CROSS KNEE PUSHUPS (1 REP = COMPLETE BOTH RIGHT AND LEFT KNEES) • DARK 13 SPIDERMAN PLYO PUSHUPS
30 COBRA PUSHUPS • DARK 13 POWER PLANK UPS
30 REVERSE ELBOW PUSHUPS (BACK WIDOWS) • DARK 13 THUMBS UP PUSHUPS
30 SINGLE LEG HEEL TOUCH SQUATS (ALTERNATE RIGHT AND LEFT LEGS FOR 30 EACH) • DARK 13 NINJA TUCK JUMPS
30 BURPEES • DARK 13 SKIER SINGLE LEG BURPEES

Your score is determined by how long it takes you to complete “XERO DARK 13.” Should you
SCORING need to rest either during the initial exercises or during the dark exercises…just note, that
this rest time is counting against you and ultimately determining your score.

ATHLEAN Beat The Boss 9:41 Not Afraid Of The Dark!

ATHLEAN Xtreme Complete in 9:30 or Less Dark Destroyer!

ATHLEAN Elite Between 9:31 - 11:00 The Dark Knight

ATHLEAN Pro Between 11:00 - 13:00 “Dark” Vader

ATHLEAN Solid Between 13:00 - 15:00 Dark Done Good

ATHLEAN Basix Complete in Over 15:00 Your Darkest Hour

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