#GETSTACKED 12.0 PUMPS OFF THE HEEZY

WARMUP 10 Minute Bike Warmups 3 minute Walking Lunges

BACK SQUAT: WRAPPED UP “Paused" MAX *With BELT 3,3,3,1,1,1,1 ; Paused 1 second in the bottom *Use Wraps (if you don't have wraps, use knee sleeves if possible)

DEADLIFT Week 1: Rack Pull (conventional stance) *Set up in a squat rack or off of mats (the bar should sit at the mid-shin level) *Work to a 1 Rep Max for the day

Week 2: 2 Plate Deficit Deadlift (conventional stance) *4" Deficit (2 Steel plates or One 45 lb. bumper plate) *Work to a 1 Rep Max for the day

Week 3: Sumo Deadlift (from floor) *Wide Sumo stance with feet pointed out at 45 degree angle *Use bands if you have access to them *Work to a 1 Rep Max for the day

Week 4: 1 Plate Deficit Deadlift (Sumo Stance) *Wide Sumo stance with feet pointed out at 45 degree angle *2" Deficit (1 Steel plate or 25 lb. bumper plate) *Work to a 1 Rep Max for the day

BENCH PRESS MAX WORK: Warm-up: 20 reps (bar only)

Then whatever rep count programmed below for a Max Press Work *Example 5 rep max (5,5,5,5,5,5)

Week 1... Work up to a 5 Rep Max

Week 2... Work up to a 3 Rep Max

Week 3... 1 Rep Close Grip Max (Narrow grip) ; Work to 1 Rep Max

Week 4... 1 Rep Incline Bench Max (Use incline bench) ; Work to 1 Rep Max

EXTRA WORK SETS -- 5 SET SUPERSET Leg Extensions: 15 reps Leg Curls: 15 reps

GPP -- 5 SET SUPERSET GHD: 15 reps (add weight if needed)\ Toes 2 Bar: 10 reps (add ankle weights if needed) Ab wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

DURABILITY - GPP - METABOLIC MAGIC

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a Boss (40 lb. vest is standard)

FRONT SQUAT *No belt ; Work to a 1 Rep Max *1,1,1,1,1,1,1

CHEST & BACK WARMUP PUMP -- 4-6 SET SUPERSET Push-ups: 20-30 reps *Use a deficit (Use Push up rack or dumbbells) Pull-ups: 10-20 reps *Scale as needed (Ex. Wide grip pulldowns)

INCLINE BARBELL PUMP KILLA -- 5 SET SUPERSET Incline Barbell Bench (Use between 95-135lbs) ; Till Failure Super Wide Grip Pull-dowms: 10-12 reps *High TOUCH Point on chest & Wide Grip on barbell (Pointer finger on, or outside the rings)

DETAIL SETS -- 5 SET SUPERSET DB Chest Fly: 15 reps V-Bar Pull-downs: 10-20 reps

STRETCH FINISHER -- 5 SET SUPERSET Dumbbell Pullovers: 15 reps Dips: 10-20 reps (add weight if needed)

GPP -- 3 SET SUPERSET GHD: 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) AB Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

DURABILITY - GPP - METABOLIC MAGIC

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a Boss (40 lb. vest is standard)

ARMS & SHOULDERS 

FRONT SQUAT *Work up to a 3 Rep Max ; No Belt *3,3,3,3,3

WARMUP PUMP Barbell Curls with 45 lb. bar: 100 Reps straight *Rule is you can’t set the bar down*

Bench Dips: 100 reps

Lateral Raises (10-20lbs): 100 reps *Rule is you can’t set them down*

HEAVY SHIT -- 5 SET SUPERSET *Work up in weight each set Arnold Press: 5 reps Arnold Cheat Curls: 5 reps Tricep Dumbbell Skull Crushers: 5 reps

HIGH REP CABLE PUMP -- 5 SET TRI-SET Cable curls: 20 reps Tricep pushdowns: 20 reps Cable Upright Rows: 20 reps

STRETCH -- 5 SET TRI-SET Behind the Neck press (standing): 12-15 reps Behind the Head Dumbbells Extensions: 12-15 reps  (1 Dumbell) Lying Lateral Raises (lay on a bench on your side): 12-15 reps

GPP -- 3 SET SUPERSET GHD: 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

DURABILITY - GPP - METABOLIC MAGIC

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a Boss (40 lb. vest is standard)

BACK SQUAT *No belt ; Work to a 1 Rep Max *1,1,1,1,1,1,1

CHEST & BACK WARMUP PUMP -- 4-6 SET SUPERSET Feet Elevated Push-ups: 20-30 reps *Use a deficit (Push-up rack or dumbbells)

V-BAR Pull-ups: 10-20 reps *Scale as needed (Ex. V-Bar pulldowns)

DUMBBELL/ROW FAILURE SETS -- 5 SET SUPERSET Incline Bench with Dumbbells: Till Failure *Pick a weight you’ll get 15-20 reps on the first set

Seated Rows: 6-8 reps Max Weight

DUMBBELL/ROW FAILURE SETS -- 4 SET SUPERSET Flat Bench with Dumbbells *Pick a weight and stick with that weight ; Go Till Failure each set

Seated Rows: 20 reps (Not a typo... More Rows)

STRETCH FINISHER -- 5 SET SUPERSET Standing Cable Pullovers: 15 reps Dips: 10-20 reps (Bodyweight)

GPP -- 3 SET SUPERSET GHD: 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

DURABILITY - GPP - METABOLIC MAGIC

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a Boss (40 lb. vest is standard)

ARMS & SHOULDERS

FRONT SQUAT *Work up to a 3 Rep Max With Wraps (Use knee sleeves if you don't have wraps) *3,3,3,3,3,3,3

WARMUP PUMP -- 4 SET TRI-SET Body-weight Skullcrushers: 10-15 reps Chin-ups: 10-15 reps Handstand Pushups: 15 reps (With short pause at the bottom if you can) (Depending on skill level)

HEAVY SHIT -- 5 SET TRI-SET *Work up in weight each set Behind the neck press: 6 reps EZ Bar Curls: 6 reps Straight Bar or Tricep V-Bar Pushdowns: 6 reps

HIGH REP PUMP -- 5 SET TRI-SET Alternate Dumbbell Curls: 20 reps Tricep Kickbacks (rotate under): 20 reps Rear Delt Cable Flys: 20 reps

STRETCH -- 5 SET TRI-SET Full Lateral Raises around the World: 12-15 reps Rope Pushdowns: 12-15 reps 1 Arm Preacher Curls: 12-15 reps

GPP -- 3 SET SUPERSET GHD: 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) AB Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

DURABILITY - GPP - METABOLIC MAGIC

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Add a VEST if you a Boss (40 lb. vest is standard)

FULL BODY

FRONT SQUAT *1 Rep Paused for 1 Second, then 1 Regular rep *With Belt Max *1,1,1,1,1,1,1

CHEST & BACK WARMUP PUMP -- 4-6 SET SUPERSET Wide Grip Push-ups: 20-30 reps *Use a deficit (Push-up rack or Dumbbells)

Wide-grip Pull-ups: 10-20 reps *Scale as needed (Ex. Wide-grip pulldowns)

PUMP SETS -- 4-5 SET SUPERSET 3 Way Flat Barbell Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

3 Way Pulldowns: 10 reps Each Way (Close grip / Medium grip / Wide grip)

ARMS & SHOULDERS LIGHT PUMP SETS -- 5 SET TRI-SET 3 Way Curls: 10 reps Each Way (Chest /  Nose / Forehead)

3 Way Skullcrushers: 10 reps Each Way (Nose / Forehead / Behind Forehead)

3 Way Shoulders: 10 reps Each Way (Full laterals / Full Frontal / Around the World Cable Flys)

*No Rest between each 10 reps

STRETCH FINISH -- 5 SET SUPERSET Dumbbell Pullovers: 20 reps Dips: 20 reps

**Split them up to two super-set if needed**

Chest Fly: 20 reps Preacher Curls: 20 reps

GPP -- 3 SET SUPERSET GHD: 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

WARMUP

Front Squat: 8 sets of 2 reps *70% of 1 Rep Max

DONE