The sixth 12-week cycle is unique. It is divided into two 6-week segments. Each segment has three training days with a different theme each day. You have your choice of exercises and activities based on the designated training calendar.


The three training days per week should ideally be non-consecutive, such as Monday-Wednesday- Friday or Wednesday-Thursday-Sunday. Here's what the calendar looks like for the last six weeks:



Breaking Muscle Shop

Week 7, Day 1: Short Endurance and Anti-Gravity Day


Long Endurance:


  • 3 mile Fartlek run (alternate jog - sprint - walk)
  • 2.5 mile flat road run
  • 30 minutes on a stair climber, rower, elliptical trainer, or other device
  • 2 mile run over varied terrain (hills)


Anti-Gravity :


  • Barbell or Machine Squat:  2 sets of 12 reps
  • Barbell or Dumbbell Lunge: 2 sets of 10 reps each leg
  • Hill Run: 1 set of 12 reps
  • Chest Press: 2 sets of 12 reps
  • Upright Row: 2 sets of 12 reps
  • Overhead Press: 2 sets of 12 reps
  • Sled Pushing or Pulling: 6 reps of 30 to 40 yards
  • Decline Push Up: 2 of max reps
  • Bicep Curl: 2 of 12 reps
  • Bench or Machine Dip: 2 sets of max reps