Extreme Conditioning 5 (Derek "Iron" Cruz) Science Behind the Plan: "Extreme conditioning pushes your body's metabolic and cardiovascular limits," says Derek. This specialized plan develops exceptional work capacity, lactate tolerance, and mental toughness through high-intensity conditioning protocols. The program implements strategic interval structures and density training to progressively build extreme conditioning capabilities.
6-Week Program: Week 1-2: Conditioning Foundation
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Day 1: kbiae!t (back, biceps, abs, chest, overall, triceps) - Upper body conditioning
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8 reps × 4 sets per exercise with minimal rest periods
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Day 2: fhmapg (forearms, shoulders, arms, abs, traps, legs) - Full body circuits
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8 reps × 4 sets per exercise
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Day 3: qnjuz (quads, hamstrings, hips, glutes, obliques) - Lower body conditioning
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10 reps × 3 sets per exercise
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Total volume per week: =616 reps
Week 3-4: Conditioning Development
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Day 1: kbiae!t (back, biceps, abs, chest, overall, triceps) - Upper body conditioning
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6 reps × 5 sets per exercise with HIIT protocols
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Day 2: fhmapg (forearms, shoulders, arms, abs, traps, legs) - Full body circuits
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6 reps × 5 sets per exercise
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Day 3: qnjuz (quads, hamstrings, hips, glutes, obliques) - Lower body conditioning
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8 reps × 4 sets per exercise
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Total volume per week: =620 reps
Week 5-6: Conditioning Mastery
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Day 1: kbiae!tv (back, biceps, abs, chest, overall, triceps, calves) - Upper body conditioning
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5 reps × 6 sets per exercise with extreme metabolic demands
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Day 2: fhmapg! (forearms, shoulders, arms, abs, traps, legs, overall) - Full body circuits
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5 reps × 6 sets per exercise
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Day 3: qnjuz! (quads, hamstrings, hips, glutes, obliques, overall) - Lower body conditioning
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6 reps × 5 sets per exercise
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Total volume per week: =720 reps