MAX A. MILLION — 6-Week Training Program | MAX Athletics
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6-Week Remote Training Program

MAX A. MILLION

ID: 3737 Age: 53 · Male Goal: General Fitness & Fat Loss 3 Days / Week Equipment: YMCA

Block 1 — Weeks 1–3

Foundation · Movement Quality & Aerobic Base
Week 1 Start at listed weights. Form over everything. Week 2 +5 lbs upper / +10 lbs lower where able. Week 3 +5/10 lbs more — or add 1 rep per set if load feels heavy.

Day 1 — Lower Body + Core

Suggested: Monday

🔥 WARM-UP (~8 MIN)

  • 5 min easy bike or treadmill walk (RPE 4/10)
  • 10x Hip Circle each direction
  • 10x Glute Bridge (bodyweight, slow)
  • 10x Leg Swing each side (front/back + lateral)
  • 10x Bodyweight Squat (pause 2 sec at bottom)
1 — SUPERSET 1a then 1b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
1a.
Goblet Squat
Hold DB at chest. Feet shoulder-width. Push knees out. Full depth if able.
3 × 1035–45 lb DB
b.
Dead Bug
Lower back pressed INTO floor at all times. Slow and controlled. 5 reps each side.
3 × 10Bodyweight
⏱ Rest 90 seconds between rounds
2 — SUPERSET 2a then 2b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
2a.
Romanian Deadlift (RDL)
Hinge at hips, soft knee bend. Feel the hamstring stretch. Keep bar close to legs throughout.
3 × 1095–115 lbs
b.
Single-Leg Balance Hold
Stand on one foot, slight knee bend, eyes forward. Progress to eyes closed by Week 3. 20 sec/side.
3 × 20 secBodyweight
⏱ Rest 90 seconds between rounds
3 — TRI-SET 3a → 3b → 3c · Rest 2 min · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
3a.
Seated Leg Press
Feet shoulder-width, mid-plate. Lower to 90° knee bend. Drive through whole foot.
3 × 12140–160 lbs
b.
Seated Calf Raise
Full range — all the way up (pause 1 sec), all the way down. Slow and deliberate.
3 × 1545–50 lb plate
c.
Plank Hold
Forearms or hands. Squeeze glutes, abs, quads. Don't hold breath. 30 sec Wk1 → 40 sec Wk3.
3 × 30 secBodyweight
⏱ Rest 2 minutes between rounds

⚡ CONDITIONING FINISHER — ROW INTERVALS

  • 4 rounds: Row 200m at hard effort · Rest 90 sec between rounds
  • Goal: complete each 200m in under 1:00
  • Cool down: 3 min easy row

Day 2 — Upper Body Push + Pull

Suggested: Wednesday

🔥 WARM-UP (~8 MIN)

  • 5 min easy bike (RPE 4/10)
  • 10x Band Pull-Apart or Shoulder Circles
  • 10x Cat-Cow (slow, breathe through)
  • 10x Wall Slide or Scap Retraction
  • 2 × 10 empty bar bench or push-up plank holds
1 — SUPERSET 1a then 1b · Rest 90 sec · 4 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
1a.
Flat Dumbbell Bench Press
Control the descent (2 sec down). Press to full lockout. Based on 175 lb 3RM — start moderate and build across weeks.
4 × 865 lb DBs
b.
Seated Cable Row (Close Grip)
Sit tall. Drive elbows back. Squeeze shoulder blades at the end. Don't lean back excessively.
4 × 10100–120 lbs
⏱ Rest 90 seconds between rounds
2 — SUPERSET 2a then 2b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
2a.
Incline DB Press
Bench at 30–45°. Same press pattern as flat. Control the eccentric.
3 × 1050 lb DBs
b.
Lat Pulldown (Wide Grip)
Pull bar to upper chest — not behind neck. Lean back slightly. Chest up throughout.
3 × 10100–115 lbs
⏱ Rest 90 seconds between rounds
3 — TRI-SET 3a → 3b → 3c · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
3a.
DB Lateral Raise
Slight forward lean, lead with elbows. Stop at shoulder height. No shrugging.
3 × 1215–20 lb DBs
b.
DB Bicep Curl
Alternate arms. Supinate wrist at top. No swinging.
3 × 1230 lb DBs
c.
Tricep Rope Pushdown
Elbows pinned to sides. Flare rope at bottom. Full extension.
3 × 1250–60 lbs
⏱ Rest 90 seconds between rounds

⚡ CONDITIONING FINISHER — FAN BIKE TABATA

  • 8 rounds: 20 sec all-out effort / 10 sec rest · Total: 4 minutes
  • Push RPE 8–9 on every work interval — no coasting
  • Cool down: 2 min easy pedaling

Day 3 — Full Body Compound + Balance & Core

Suggested: Friday

🔥 WARM-UP (~8 MIN)

  • 5 min easy row or bike
  • 10x Hip Circle each direction
  • 10x Inchworm (walk hands out to plank, walk back in)
  • 10x Bodyweight Step-Up (alternating, no weight)
  • 10x Band Pull-Apart
1 — SUPERSET 1a then 1b · Rest 2 min · 4 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
1a.
Trap Bar Deadlift
1RM is 295 lbs. Start at ~55–60% (165 lbs). Big breath, brace hard, push floor away. Lock hips out at top.
4 × 5165 lbs (Wk 1)
b.
Single-Leg RDL (Bodyweight)
Hinge forward on one leg, other leg extends behind. Touch a box or wall for support if needed in Wks 1–2.
4 × 8/sideBodyweight
⏱ Rest 2 minutes between rounds
2 — SUPERSET 2a then 2b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
2a.
DB Step-Up (bench or box ~16–18")
Drive through heel of front foot. Step down controlled. Alternate legs each rep.
3 × 8/side25–30 lb DBs
b.
Pallof Press
Cable at chest height. Stand sideways. Press straight out, hold 1 sec, return. Resist rotation the entire time.
3 × 10/side30–40 lbs
⏱ Rest 90 seconds between rounds
3 — TRI-SET 3a → 3b → 3c · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
3a.
DB Farmer Carry
Tall posture, shoulders back. Walk 40 yards (20 out, 20 back). Should challenge grip and core.
3 × 40 yds50–60 lb DBs
b.
Cable Crunch
Kneel at cable stack, rope at head height. Crunch elbows to knees. Control the negative. No hip flexor cheating.
3 × 1250–70 lbs
c.
Bird Dog
Extend opposite arm and leg simultaneously. Hold 2 sec. Keep lower back flat — don't rotate hips.
3 × 8/sideBodyweight
⏱ Rest 90 seconds between rounds

⚡ CONDITIONING FINISHER — ROW + BIKE COMBO

  • 3 rounds: Row 250m (hard pace) → immediately bike 1 min (moderate effort)
  • Rest 2 min between rounds
  • Track your 250m row time each week — aim to shave 3–5 seconds per week

Block 2 — Weeks 4–6

Progression · Increased Load, Complexity & Intensity
Week 4 New movements. Start at listed loads — bumped from Block 1. Week 5 +5 lbs upper / +10 lbs lower. Push for an extra rep if it feels light. Week 6 Max effort week — go as heavy as form allows. Leave nothing in the tank.

Day 1 — Lower Body Strength + Core Stability

Suggested: Monday

🔥 WARM-UP (~8 MIN)

  • 5 min easy bike or incline treadmill walk
  • 10x World's Greatest Stretch (each side)
  • 10x Glute Bridge (3 sec pause at top)
  • 10x Lateral Band Walk each direction
  • 10x Air Squat (pause at bottom)
1 — SUPERSET 1a then 1b · Rest 2 min · 4 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
1a.
Barbell Back Squat (or Safety Bar)
Use safety bar if available. Feet shoulder-width, toes slightly out. Below parallel if able. Brace hard.
4 × 695–115 lbs
b.
Copenhagen Plank (Modified)
Side plank with top foot on bench, bottom leg free. Hold position. 15 sec/side Wk4 → 25 sec by Wk6.
4 × 15 secBodyweight
⏱ Rest 2 minutes between rounds
2 — SUPERSET 2a then 2b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
2a.
Walking Lunge (DB)
Step out, back knee taps floor. Alternate legs. Keep torso upright. 10 each leg = 20 total steps.
3 × 10/leg20–25 lb DBs
b.
Single-Leg Balance Reach (Star)
Balance on one foot. Reach opposite foot forward, lateral, and back — lightly touch floor. Directly targets Max's balance deficit.
3 × 5 reaches/sideBodyweight
⏱ Rest 90 seconds between rounds
3 — TRI-SET 3a → 3b → 3c · Rest 2 min · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
3a.
Leg Curl (Machine)
Full range of motion. 2 sec lowering. Keep hips flat on pad — no bridging up.
3 × 1260–80 lbs
b.
Standing Calf Raise
Slow and full range. Pause at top. Use calf raise machine or hold DBs at sides.
3 × 15BW + 50 lbs
c.
Hollow Body Hold
Arms overhead, legs straight, low back pressed to floor. Harder than a plank — bend knees to scale if needed.
3 × 20 secBodyweight
⏱ Rest 2 minutes between rounds

⚡ CONDITIONING FINISHER — 5-MIN ROW RE-TEST

  • Row for max calories in 5 minutes — record your score
  • Compare to assessment baseline (35 cals). Goal: beat it.
  • This is your official cardio re-test metric for end of Block 2.

Day 2 — Upper Body Strength + Rotator Cuff Health

Suggested: Wednesday

🔥 WARM-UP (~8 MIN)

  • 5 min easy bike
  • 2 × 10 Face Pull (light cable — external rotation focus)
  • 10x Arm Circles + Cross-Body Stretch each side
  • 10x Push-Up Plus (full push-up + serratus push at top)
  • 10x Band Pull-Apart
1 — SUPERSET 1a then 1b · Rest 2 min · 4 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
1a.
Barbell Bench Press
Progressing from Block 1 DB work. Use spotter if available. Start ~60% of 3RM (105 lbs) and build across 4 sets.
4 × 6105–135 lbs
b.
Chest-Supported DB Row
Chest on incline bench. Row DBs toward hips — not armpits. Squeeze hard at top. No momentum.
4 × 1050–55 lb DBs
⏱ Rest 2 minutes between rounds
2 — SUPERSET 2a then 2b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
2a.
DB Arnold Press
Seated. Start with palms facing you, rotate out as you press overhead. Full range of motion.
3 × 1030–35 lb DBs
b.
Cable Face Pull
Rope at forehead height. Pull toward face, elbows high, external rotation at end. Shoulder health priority.
3 × 1540–50 lbs
⏱ Rest 90 seconds between rounds
3 — TRI-SET 3a → 3b → 3c · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
3a.
Hammer Curl
Neutral grip (thumbs up). Slow 2-sec lowering phase. Both arms simultaneously.
3 × 1230–35 lb DBs
b.
Overhead Tricep Extension (Cable)
Rope attachment overhead. Step forward, hinge torso. Extend arms fully. Control the return.
3 × 1240–50 lbs
c.
Push-Up (Incline if needed)
Floor push-ups if possible — hands on bench at 45° if not. Chase 8+ reps by Wk6 (vs 4 at assessment).
3 × Max RepsBodyweight
⏱ Rest 90 seconds between rounds

⚡ CONDITIONING FINISHER — EMOM (10 MIN)

  • Every minute on the minute for 10 minutes. Alternate:
  • Odd minutes: 10 cal fan bike sprint
  • Even minutes: 10 KB Swings (35 lb KB or DB Swings)
  • Rest whatever remains of each minute. Challenging but sustainable pace.

Day 3 — Full Body Power + Balance Re-Test Prep

Suggested: Friday

🔥 WARM-UP (~8 MIN)

  • 5 min easy row (build from easy to moderate effort)
  • 10x Hip 90/90 Stretch (5 sec per position)
  • 10x Single-Leg Balance Hold — 20 sec/side (feel the improvement!)
  • 10x Banded Hip Hinge
  • 10x Overhead Reach Squat
1 — SUPERSET 1a then 1b · Rest 2 min · 4 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
1a.
Trap Bar Deadlift — Heavy
Building on Block 1. Aim 75–80% of 1RM (220–235 lbs). Quality over speed — this is the peak of the program.
4 × 5220–235 lbs
b.
Glute Ham Raise (or Nordic Curl)
Use GHD or have partner hold feet. Lower slowly (3–4 sec). Use arms to assist if needed.
4 × 5Bodyweight
⏱ Rest 2 minutes between rounds
2 — SUPERSET 2a then 2b · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
2a.
DB Bulgarian Split Squat
Rear foot elevated on bench. Front foot forward enough to keep torso upright. Use wall early on — directly challenges the balance score.
3 × 8/side20–25 lb DBs
b.
Suitcase Carry (Single DB)
Hold one heavy DB at side. Walk 20 yards. Switch sides. Resist lateral lean — obliques fire hard here.
3 × 20 yds/side65–70 lb DB
⏱ Rest 90 seconds between rounds
3 — TRI-SET 3a → 3b → 3c · Rest 90 sec · 3 rounds DEMO LIBRARY
#ExerciseSets × RepsLoad
3a.
Cable Woodchop (Low to High)
Cable set low. Pull diagonally across body — rotate through core, not just arms. 10 each side.
3 × 10/side40–50 lbs
b.
Ab Wheel Rollout
From knees. Roll out as far as lower back remains flat. Roll back squeezing abs. Do NOT let hips drop.
3 × 8Bodyweight
c.
Plank — Max Hold
Last set of the entire program. Hold until form breaks. Record your time. Goal: 90 sec (vs 32 sec at assessment).
3 × Max HoldBodyweight
⏱ Rest 90 seconds between rounds

⚡ FINAL FINISHER — 500M ROW + FAN BIKE RE-TEST

  • Row 500m for time. Record your time. Baseline: 2:22 · Goal: sub 2:10.
  • Rest 5 full minutes.
  • 5 min Fan Bike for max calories. Baseline: 35 cal — try to beat it.
  • 🏆 Program complete. Send your numbers to your coach.

Progression Guide

This guide explains exactly how to add load, reps, and intensity across all 6 weeks. Follow these rules and you will be stronger, leaner, and better conditioned at Week 6 than you were at Week 1 — guaranteed.

The Golden Rules

  • Never add load at the expense of form. If technique breaks down, stay at current weight and add a rep instead.
  • Upper body lifts: progress in 5 lb increments per week.
  • Lower body lifts: progress in 10 lb increments per week.
  • Timed holds (plank, balance, Copenhagen): add 5–10 seconds per week.
  • If a weight feels easy for all sets — add load next session. If you can't complete the prescribed reps — reduce 10% and build back up.
  • Conditioning finishers: do not skip them. Non-negotiable for Max's fat loss and cardiovascular goals.
Week-by-Week Breakdown
WK 1
Block 1 · Start
Foundation
  • Use all listed starting weights
  • Focus entirely on form and range of motion
  • Plank target: 30 seconds
  • Balance holds: 20 sec, eyes open
  • Record all weights in a training log
WK 2
Block 1 · Build
Load Up
  • +5 lbs on all upper body lifts
  • +10 lbs on all lower body lifts
  • Plank target: 35 seconds
  • Balance holds: 25 sec, eyes open
  • Row finisher: aim for 5 sec faster per interval
WK 3
Block 1 · Peak
Push It
  • +5/10 lbs more, or +1 rep per set
  • Plank target: 40 seconds
  • Balance holds: 20 sec, eyes closed
  • Trap Bar DL: target 185 lbs
  • Row finisher: all 200m intervals under 55 sec
WK 4
Block 2 · Reset
New Stimulus
  • New exercises — start at listed loads
  • Plank target: 45 seconds
  • Copenhagen hold: 15 sec/side
  • Trap Bar DL target: 190 lbs
  • Log all numbers for Wk6 re-test comparison
WK 5
Block 2 · Build
Grind
  • +5 lbs upper / +10 lbs lower
  • Chase an extra rep on push-ups (goal: 6+)
  • Plank target: 60 seconds
  • Copenhagen hold: 20 sec/side
  • EMOM: complete all 10 rounds without scaling
WK 6
Block 2 · Peak
Leave Nothing
  • Max effort week — heaviest weights of the program
  • Trap Bar DL: aim 220–235 lbs
  • Plank max hold re-test: goal 90 sec
  • 500m Row re-test: goal sub 2:10
  • 5-min Fan Bike: goal 42+ cals
  • Push-up re-test: goal 8+ reps
Week 6 Re-Test Goals vs Baseline
MetricAssessment BaselineWeek 6 Goal
Plank Hold0:321:30
Push-Ups (Max Reps)4 reps8+ reps
500m Row2:22Sub 2:10
5-Min Fan Bike35 cals42+ cals
Trap Bar Deadlift165 lbs (Wk 1 start)220–235 lbs
Single-Leg Balance (eyes closed)Could not hold (score: 15)20 sec/side
Copenhagen PlankN/A — not previously tested25 sec/side

Coaching Notes

Assessment Summary
Body Weight282lbs
Body Fat %35.4%
Lean Body Mass182lbs
Skel. Muscle101lbs
Balance Score15
Plank Hold0:32
Push-Ups4
500m Row2:22
Bench 3RM175lbs
Trap DL 1RM295lbs
Fan Bike (5min)35cal
Sit-ups (2min)8
Balance — BAD BALANCE (Score: 15)

Max scored a 15 on the balance assessment — classified as Bad Balance on the MAX Athletics scale (10+ = Bad). Single-leg work and stability training have been prioritized throughout both blocks. Every session includes a balance element. The goal is to retest under 10 (OK Balance) by Week 6, with eyes-closed holds becoming possible.

Core & Upper Body Endurance

With a 0:32 plank, 4 push-ups, and only 8 sit-ups in 2 minutes, core stability and upper body muscular endurance are primary targets. Movements are scaled appropriately in Block 1 and progressively loaded in Block 2. The 90-second plank goal in Week 6 is ambitious — but achievable with consistent effort.

Strength Baseline

Grip strength (101/98 lbs R/L), Bench 3RM (175 lbs), and Trap Bar DL 1RM (295 lbs) indicate a meaningful strength foundation despite the endurance and stability gaps. Compound lifts are loaded conservatively at ~55–60% in Block 1, then pushed to 75–80% in Block 2's peak week. Expect 10–15% strength gains across key lifts over 6 weeks.

Cardiovascular Fitness

The 500m Row (2:22) and 35 cal fan bike (5 min) indicate below-average cardiovascular conditioning for Max's age and size. Conditioning finishers are included at the end of every session — these are non-negotiable. Row times and bike calorie counts should be logged each session as progress indicators.

Body Composition Context

At 35.4% body fat with 100 lbs of fat mass, Max has significant room to improve. His lean body mass of 182 lbs is the engine we're protecting and growing. The combination of resistance training 3x/week, conditioning finishers, and hitting protein targets will drive fat loss without sacrificing muscle.

Suggested Weekly Schedule

Day 1 — Monday · Day 2 — Wednesday · Day 3 — Friday

At minimum, allow one full rest day between sessions. If soreness is significant in the first 2 weeks, shift to Mon / Wed / Sat. Active recovery on off days is encouraged — walks, light bike, stretching.

Nutrition Targets

Based on Max's InBody data:

  • Protein: Aim for ~182g per day (approximately 1g per pound of lean body mass)
  • Water: Aim for ~141 oz per day (approximately half your bodyweight in ounces)

Want to dial in nutrition further? Ask your coach about the MAX Athletics Nutrition Program.

Program Design Rationale

This program was built specifically around Max's assessment data. Key decisions:

  • Balance work every session — score of 15 demands immediate, consistent attention
  • Core in every workout — 0:32 plank is a critical deficit; addressed with progressively harder holds and anti-rotation work
  • DB → Barbell progression — Block 1 uses DBs for stability development; Block 2 transitions to barbell to push the strength ceiling
  • Trap Bar over conventional DL — more forgiving on the lower back, accommodates current mobility, mirrors the assessment lift
  • Conditioning finishers every day — fan bike and row data show a below-average aerobic base that will respond quickly to consistent work

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