Density Week #1 (June 29th - July 5th, 2025) Force Multiplier Physical Training
Sunday (June 29th, 2025)
Lower Body Push
Main Work:
Front Squat 5x4 @ RPE 7-8
KB or DB Lunge 3x8 (each leg) @ RPE 8
Leg Extension 3x20 @ RPE 7
Density Block: AMRAP rounds in 10 minutes
Jump Squat x5
KB or DB Goblet Squat x10
Walking Lunge x12 steps
Finisher:
Machine or Band Hamstring Curl x75 reps in as few sets as possible
Standing Calf Raise x75 reps in as few sets as possible
Monday (June 30th, 2025)
Upper Push
Main Work:
Close-Grip Low Incline Bench Press 5x6 @ RPE 8
High Incline DB Bench 3x10 @ RPE 8
Seated KB or DB Shrug 3x10 @ RPE 9
Density Block: AMRAP sets in 10 minutes. Track volume.
Dips x6
Incline Push-up x10
Band Pushdown x12
Finisher:
KB or DB Farmer’s Carry 3x40yds (50–60% bodyweight per hand)
Wrist roller (forward/back) x3 minutes
Tuesday (July 1st, 2025)
Active Recovery #1
15 min low-intensity cardio (bike, brisk walk, or row @ <60% HR max)
Mobility Circuit x3 Rounds:
Deep squat hold w/ reach x30 sec
World's greatest stretch x5/side
Prone Y-T-W scap series x10
Glute bridge march x10
Lateral lunge + reach x8/side
Optional Finisher:
5 minutes of box breathing or guided parasympathetic breath work
Wednesday (July 2nd, 2025)
Total Body Density & Neck
Main Work:
Trap Bar Deadlift 3x5 @ RPE 8
Chest-Supported Row 4x8 @ RPE 8
Seated KB or DB Strict Press 3x8 @ RPE 8
Density Block: AMRAP in 12 minutes.
Inverted Row x10
Push-up x15
Band Hammer Curl x20
Band Triceps x20
Finisher:
Cable or Band Neck Extension: 3x25
Cable or Band Neck Flexion: 3x25
Thursday (July 3rd, 2025)
Arms + Core Density
Giant Set: 5 Rounds (Rest ~60s between rounds)
Barbell Curl x10
Rolling DB Tricep Extensions x8
Crossbody Hammer Curl x8
Triceps Rope Pushdown x12
Density Ladder: Fewest Sets Possible
TRX Bicep Curl x60
TRX Skull Crusher x60
Core & Carry Block:
Sandbag Bear Hug March 2x50 sec.
Hanging Knee Raise 2x15
Side Plank 2x60 sec.(each side)
Friday (July 4th, 2025)
Active Recovery #2
Session Option A:
30–45 min loaded ruck @ conversational pace (HR ~120–140 bpm)
Load: 20–35 lbs, depending on fitness and terrain
Session Option B:
45–60 min flat terrain walk or bike @ steady-state pace
Include nasal breathing emphasis for respiratory recovery
Add-on Mobility (Optional):
Couch stretch 2 min/side
Wall thoracic opener x10 reps
Supine 90/90 breathing x2 min
Saturday (July 5th, 2025)
CO2 Tolerance
Main Work:
4 rounds of:
800-meter run @ RPE 8
800-meter walk
Cool-Down:
Reverse walk x5 min