FREAKY PUMPZ AND STRENGTH

WEEK 1: 3 Pin Deadlift to a MAX (OPTIONAL: Bands), then back down 3x5 reps

WEEK 2: 1 Mat or 1 Plate Deficit (Conventional or Sumo stance, OPTIONAL: Bands), then back down 3x5 reps

WEEK 3: 4 Pin Deadlift to a MAX (OPTIONAL: Bands), then back down 3x5 reps

WEEK 4: Conventional Deadlift to a MAX (OPTIONAL: Bands), then back down 3x5 reps

5 SET SUPERSET Wide Grip Pull-ups: 10 reps Wide Grip Behind the Neck Pulldowns: 20 reps

4-5 SET SUPERSET 1 Arm Row or Bench Over Rows: 5-8 reps T-Bar or Chest Supported Rows: 5-8 reps

3-5 SET SUPERSET Dumbbell Pullovers: 10 reps Cable Pullovers: 20 reps

FRONT SQUAT 1 count pause TO A MAX Through Bands

5 SET SUPERSET HIGH REP & LOW BACK/ABS Weight Crunches: 20 reps Back Extensions: 20 reps

WALKING LUNGES 400 meters

WEEK 1: Flat Bench - 5x5 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

WEEK 2: Flat Bench - 5x3 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

WEEK 3: Flat Bench - 5x2 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

WEEK 4: Flat Bench - 5x1 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

UPPER CHEST

4-5 SET SUPERSET DB Incline, Barbell or Smith Press (wider grip): 12 reps Incline Chest Fly: 20 reps

MIDDLE CHEST

4-5 SET SUPERSET Feet-up DB Bench Press: 20 reps Feet-up Chest Fly: 10 reps

LOWER CHEST

4-5 SET SUPERSET Decline DB Bench Press: 12 reps Dips: 20 reps

FRONT SQUAT 1 count pause, to a MAX No Bands

3-5 SET SUPERET Low Back Extensions: 10 reps Weighted Crunches: 20 reps

WALKING LUNGES 400 meters

WEEK 1: Back Squats, No Bands (1 second pause) OR Back Squats w/ mini bands (1 set) OR Big Blue Bands

WEEK 2: Back Squats, No Bands (2 second pause) OR Back Squats w/ mini bands (2 sets) OR Big Blue & green band

WEEK 3: Back Squats, No Bands (3 second pause) OR Back Squats w/ mini bands (2 sets)

WEEK 4: Back Squat Straight Weight MAX let's goooo

LEG EXTENSIONS 1 set of 100 reps

LEG CURLS 1 set of 100 reps

LUNGES 5 minutes straight

3-5 SET SUPERET Low Back Extensions: 10 reps Weighted Crunches: 20 reps

WALKING LUNGES 400 meters

3-5 SET SUPERET Low Back Extensions: 10 reps Weighted Crunches: 20 reps

1 SET WARMUP Overhead Tricep Extensions: 100 reps Straight Bar Curls: 100 reps

HEAVY ASS DB Rollbacks: 5 reps (working to a MAX set of 5 reps)

3-4 SET SUPERSET Band Pushdowns: 20 reps Cable Curls: 20 reps

3-4 SET SUPERSET 3-Way Skullcrushers (chin/nose/forehead): 12 reps each 3-Way Incline Curls (together/hammer together/alternate): 12 reps each

3-4 SET SUPERSET Preacher Bench Curls: 12 full, 12 partial (top) reps Bench Dips: 20 reps

BOX SQUAT 3RM

3-5 SET SUPERET Low Back Extensions: 10 reps Weighted Crunches: 20 reps

WALKING LUNGES 400 meters

SPEED SETS AGAINST BANDS & HANGING BANDS

SPEED BENCH 4 sets of 3 close reps, 3 wide reps THEN, 4 SET SUPERSET Dumbbell Shrugs: 15 reps Face Pulls (bands or cables): 20 reps

BENCH PRESS STABILITY BAR OR REGULAR BAR W/ WEIGHTS HANGING 4 sets of 15 reps **Superset with 20 Face Pulls**

5 SET SUPERSET 1 Arm Farmer's Walks Overhead Side Lying Laterals: 15 reps

5 SET TRI-SET Behind the Neck Press: 15 reps Behind the Neck Pulldowns: 15 reps Lateral Raises: 15 reps

FRONT SQUAT 1st rep paused, 2nd rep regular to a MAX Through Bands

3-5 SET SUPERSET Lunges: 200 feet Back Extensions: 10 reps heavy

WALKING LUNGES 400 meters

SPEED SQUATS 10-12" Box 6 sets of 2 reps 30-40% of Max plus Mini Bands

CONVENTIONAL SPEED DEADLIFTS 1 Plate Deficit 6 sets of 2 reps

Leg Extensions: 100 reps Leg Curls: 100 reps

3-5 SET SUPERET Low Back Extensions: 10 reps Weighted Crunches: 20 reps

WALKING LUNGES 400 meters