The schedule is over 5 weekdays working on different parts of the body as follows:

• Monday – Back 

• Tuesday – Chest 

• Wednesday – legs 

• Thursday – shoulders

• Friday – arms and event

  These are worked over a 2 week cycle using the weights and equipment
  you see below : 

• 380kg yoke carry 25 meters

• Lifting barrel of 60,80,130 kg onto 5 foot platform and a 170 kg stone carry for 25 meters

• Log press 100 kg working up to maximum weight

• Dead lift the 250 kg axle, carry the 300 kg frame

• Flip 475 kg tyre and repeat

• Place 150 kg stone over a gradually raised bar. 

All these steps completed in Week 1

In week 2:

• Duck walk 25 meters carrying 200 kg and carry 240 kg frame 25 meters

• Flip the 300 kg tire 15 times 90 seconds

• Axle press to maximum possible weight,start at 80 kg

• Fingal’s finger 5 flips in 90 seconds

• Climb stairs carrying 200 kg

• Lift Atlas stones 100,120 130 160,180 kg in progression.