(June 15th - 21st, 2025) Force Multiplier Physical Training

Written By Benjamin Kozak

Sunday (June 15th, 2025)

Active Recovery

  • 45-minute walk, mobility drills, foam rolling

  • Optional sled drag or light kettlebell flow

No CNS disruption; enhance recovery through movement

Monday (June 16th, 2025)

Lower-Strength Day (Heavy)

(A) SSB or Barbell Front Squat: 5×5 @ 85% 1RM

  • Substitute belt squat if needed

(B) DB RDL: 5×5 @ RPE 7

  • Substitute machine hamstring curl if needed

(C) Alternating DB or KB Curtsy Lunge: 3×8 each leg @ RPE 7

(D1) Cable Reverse Squat: 4×25 @ RPE 6-7

(D2) Hanging Leg Raises 4×25

(E1) Band Neck Flexion: 3x25

(E2) Band Neck Extension: 3x25

Tuesday (June 17th, 2025)

Upper-Strength Day (Heavy)

(A) Incline Bench Press: 5×5 @ 85% 1RM

  • Substitute specialty bar or DB if needed

(B) Pendlay Row: 5×5 @ RPE 7

(C) High Incline Single Arm DB or KB Shoulder Press: 4×8 @ RPE 6-7

(D1) Single Arm DB or KB Row: 4×8 sec. @ RPE 6-7

(D2) Cable, Band, or DB French Press: 4×15 (each arm) @ RPE 6-7

(E) Ab Wheel Roll Out 4x15

  • Substitute plank shoulder taps or walk-outs if needed

Wednesday (June 18th, 2025)

Low-Intensity CO2 Tolerance

(A) Ruck 1x60 min. @ conversational pace

  • Increase Ruck weight

OR

(A) Zone 2 cardio (row, ski-erg, jog, bike) 1x60 min.

  • Emphasize oxidative recovery, cap at ~70% HRmax

Athlete’s Choice (Below):

Accumulate the total reps using the fewest sets possible. Rest strategically to maintain quality.

(B1) Forearm Flexion: x100

  • Change exercise selection from the previous week

(B2) Forearm Extension: x100

  • Change exercise selection from the previous week

(C) Calves: x100

  • Change exercise selection from the previous week

Thursday (June 19th, 2025)

Lower-Strength Day (Moderate)

(A) Loaded Single-Leg Squat: 6×5 (each leg) @ RPE 7

  • Load with vest, chains, sandbag

(B) Trap Bar: 5×3 @ 84–88%

(C) Loaded Cossack Squat: 4×5 each leg @ RPE 7

  • Load with vest, chains, sandbag

(D) Machine or Band Hamstring Curls: 4×10 @ RPE 7

(E1) Lateral Plank: 4x60 sec. (each side)

(E2) Ankle Taps: 4x60 sec.

(F) Band Neck Lateral Flexion: 3x25

Friday (June 20th, 2025)

Upper-Strength Day (Moderate)

(A) Half Kneeling Single Arm DB or KB Press: 7×3 each arm @ RPE 7

  • Progression = Move to an in-line half kneeling position

(B) Weighted Pull-Up or Lat Pull-Down: 6x5 @ RPE 7

(C1) DB or KB Floor Bench Press: 6×6 @ RPE 7

(C2) Rolling DB Tricep Extensions: 6×8 @ RPE 7

(D1) DB or Plate Lateral Raise: 3x25

(D2) Band or Cable Face Pull: 3x25

Saturday (June 21st, 2025)

High Intensity CO2 Tolerance Day

(A) EMOM: 10 minutes - Assault Bike sprint x10 Kcal

(B) EMOM: 10 minutes - Heavy Single-Arm KB Clean & Press x4 (each side)

(C) EMOM: 10 minutes - Heavy Single-Arm DB or KB Carry x40 yards (each side)

Benjamin Kozak
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(June 8th - 14th, 2025) Force Multiplier Physical Training