Full-Body – 5×5
- Deadlifts
- Push Jerks
- Landmine Twists
- Rowing Pulldowns & Reverse
- Sled Push
- Animal Walks
- Underarm Curls
- Calves
- Abdominal Crunch
- Rowing
Back – 5×5
- Rowing Longbar & Reverse
- Rowing Landmine
- Pull-ups
- Rowing Machine
- Schwarzenegger Curls
- Sled Push
- Abdominal Crunch
- Aduktors/Abductors
Legs – 5×5
- Legpress upper-lower & Calves
- Thrusters
- Frontsquats
- Backstein
- Power Cleans
- Pull-Ups
- Push-Ups
- Animal Walks
- Underarm Curls
- Abdominal Crunch
Legs, Brest & Back – 5×5
- Leg Stretcher
- Hamstings
- Benchpressing
- Latpull front or back
- Rowing Machine
- Berber Covers
- Sled Push
- Landmine Twists
- Abdominal Crunch
- Rowing
Full-Body – 5×5
- Deadlifts
- Push Jerks
- Landmine Twists
- Rowing Pulldowns & Reverse
- Sled Push
- Animal Walks
- Underarm Curls
- Calves
- Abdominal Crunch
- Rowing
Arms – 5×5
- Longbar-Curls
- Diamond Push-ups
- Dips
- Reverse Curls
- Landmine Twists
- Underarm Curls
- Abdominal Crunch
Shoulders – 5×5
- Military Press Front & Back
- Longbar Sumo Schoulderlifts
- Shoulder Extensions Machine Upside-down + Pull-ups
- Shoulder Extensions Machine Square
- Pull Ups
- Landmine Twists
- Abdominal Crunch
- Rowing
