12 Weeks to Become Harder to Break

Weekly Structure

Day 1

- Strength & Carry

Day 2

- Engine & Recovery

Day 3

- Strength & Strongman

Day 4

- Capability Day

PHASE 1

REBUILD

Weeks 1-4

Goal:
Rebuild the qualities modern life slowly removes.

• Movement
• Aerobic fitness
• Carrying ability
• Grip Strength
• Work capacity

DAY 1

Lower Body Strength & Carry

Back Squat

Week 1
5 x 5 @ 70%

Week 2
5 x 5 @ 72.5%

Week 3
5 x 5 @ 75%

Week 4
4 x 5 @ 77.5%

Romanian Deadlift

4 x 8

Walking Lunges

3 x 20 steps

Farmers Walk

Week 1
4 x 20m

Week 2
5 x 20m

Week 3
4 x 30m

Week 4
5 x 30m

Moderate load.

Focus:

• Posture
• Breathing
• Control

DAY 2

Build The Engine

Incline Walk

Week 1
25 mins

Week 2
30 mins

Week 3
35 mins

Week 4
40 mins

Sled Drag

6 x 20m

Moderate pace

Rest 60 seconds

Dead Hang

3 sets

Maximum hold

DAY 3

Upper Body Strength & Strongman

Strict Press

5 x 5

Pull Ups

4 sets

Chest Supported Rows

4 x 10

Sandbag Carry

4 x 20m

Front Carry

3 x 30m

DAY 4

Capability Session

4 Rounds

20m Farmers Walk

20m Sandbag Carry

20m Sled Drag

Rest 2 mins

Goal:
Move well.

Don't race.

PHASE 2

DEVELOP

Weeks 5-8

Goal:
Become stronger and harder to fatigue.

DAY 1

Deadlift

Week 5
5 x 3 @ 75%

Week 6
5 x 3 @ 80%

Week 7
6 x 2 @ 82.5%

Week 8
5 x 2 @ 85%

Front Squat

4 x 6

Heavy Farmers Walk

5 x 40m

DAY 2

Incline Walk

40 mins

Sled Drag

8 x 20m

Dead Hang

4 sets

Carry Challenge

Carry bodyweight total load

50m

DAY 3

Push Press

5 x 3

Weighted Pull Ups

5 sets

Sandbag Loads

5 x 3

Bear Hug Carry

4 x 40m

DAY 4

Strongman Capacity

4 Rounds

40m Farmers

40m Sandbag

40m Sled

Rest 90 seconds

Goal:
Keep pace consistent.

PHASE 3

PROVE

Weeks 9-12

Goal:
Become difficult to break.

DAY 1

Heavy Squat

Week 9
5 x 3

Week 10
5 x 2

Week 11
6 x 2

Week 12
3 x 2

Heavy Farmers

6 x 40m

Walking Lunges

3 x 30 steps

DAY 2

45 Minute Walk

Weighted if capable.

Optional ruck:
10-20kg

Sled Drag

10 x 20m

Dead Hang

Goal:
60+ seconds

DAY 3

Log Press / Push Press

5 x 3

Weighted Pull Ups

5 sets

Sandbag Loads

5 x 5

Front Carry

5 x 40m

DAY 4

THE CAPABILITY SESSION

5 Rounds:

• 40m farmers
• 40m sandbag
• 40m Sled Drag
• 10 Burpees

Rest 90 seconds

DAILY CAPABILITY STANDARDS

Throughout all 12 weeks:

Bronze

8000 steps daily

Silver

10000 steps daily

Gold

12000 steps daily

FINAL CERBERUS TEST

Can You Carry?

Bodyweight total load

100m

Can You Hang?

60-90 second dead hang

Can You Recover?

Complete:

• 40m Farmers
• 40m Sandbag
• 40m Sled

3 rounds without significant drop-off

Can You Endure?

10km walk

Comfortably

Can You Stay Strong?

3RM Deadlift

Retest from Week 1