STRAIGHT POWER 13.0

MONDAY -- DEADZ DAY WARMUP -- 3 SET SUPERSET Barbell Good Mornings: 8-10 reps Eye-level Kettlebell Swings: 10-15 reps GHD Hip Extensions: 10 reps Toes to Bar: 10-12 reps (add weight if needed)   DEADLIFT -- SUMO STANCE ALL WEEKS + DOUBLE OVERHAND GRIP Week 1: Pause at knee for 3 seconds ; Work to a 1 Rep Max Week 2: Pause at knee for 3 seconds ; Work to a 1 Rep Max WITH Straps Week 3: No Pause ; Work to a 1 Rep Max from floor Week 4: No Pause ; Work to a 1 Rep Max from floor WITH Straps   POSTERIOR CHAIN ACCESSORY -- 3 SET SUPERSET Dumbbell Split Squats: 10 reps each leg (foot up on a bench) Dumbell Walking Lunges: 10 reps each leg Eye-Level Kettlebell Swings: 15 reps Heavy   5 SET SUPERSET Seated Rows with pause: 12-15 reps Underhand Grip Pulldowns: 15 reps   GPP -- 5 SET SUPERSET Reverse Hyper or Back Extensions: 15 reps Ab Pulldowns: 15 reps Ab Rollouts: 15 reps   SLED DRAG (FACE SLED) 400-800m (Pick your own weight)    

TUESDAY -- BENCH DAYZ WARMUP -- 3 SET SUPERSET Push-ups: 10-15 reps Toes to Bar: 10 reps (add weight if possible) Band Good Mornings: 15 reps   BENCH PRESS -- INCLINE BENCH ALL WEEKS  Week 1: Barbell ; 5 second pause on both reps Week 2: Dumbbell ; 10 Rep Max Week 3: Barbell ; No Pause on both reps Week 4: Dumbbell ; 8 Rep Max   5 SET SUPERSET Flat Dumbbell Bench: 15 reps Wide-grip Pulldowns: 15 reps   5 SET SUPERSET Deficit Push-ups: 15-20 reps 1 Arm Rows: 10 reps each arm   5 SET SUPERSET Weighted Ring or Regular Dips: 8 reps Pull-ups: 10-12 reps   GPP -- 5 SET SUPERSET Reverse Hyper or Back Extensions: 15 reps Ab Pulldowns: 15 reps Ab Rollouts: 15 reps    

WEDNESDAY -- GPP + CONDITIONING WARMUP -- 3 SET SUPERSET Barbell Good Mornings: 8-10 reps Eye-level Kettlebell Swings: 10-15 reps GHD Hip Extensions: 10 reps Toes to Bar: 10-12 reps (add weight if needed)   LEG SMOKER CIRCUIT -- 3 SETS NO REST Dumbbell Split Squats: 8 reps each leg (leg up on bench) Kettlebell or Dumbbell Front Rack Lunges: 10 steps each leg Air Squats: 15 reps *Rest 1 minute   5 SET SUPERSET Ab Rollouts: 15 reps GHD Back Extension: 15 reps   GPP -- 5 SET SUPERSET Reverse Hyper or Back Extensions: 15 reps Ab Pulldowns: 15 reps Ab Rollouts: 15 reps   2 SET SUPERSET 400m Sled Walk 400m Overhead Carries (Dumbbell or Kettlebell)    

THURSDAY -- POWER DAY WARMUP -- 3 SET SUPERSET Barbell Good Mornings: 8-10 reps Eye-level Kettlebell Swings: 10-15 reps GHD Hip Extensions: 10 reps Toes to Bar: 10-12 reps (add weight if needed)   BACK SQUAT -- 1 REP MAX + LOW BAR ALL WEEKS Week 1: Through bands (no bands, work speed with 60-70%) Week 2: 5 second pause, no belt Week 3: 5 second pause, with belt Week 4: Regular rep   DEADLIFT -- SUMO STANCE  *8 sets of 2 reps at 50-60% of 1 Rep Max *Weeks 1 & 3: Rack or Block Pulls | Weeks 2 & 4: Through Bands   5 SET SUPERSET Barbell Good Mornings: 8-10 reps Underhand Grip Pulldowns: 15 reps   GPP -- 5 SET SUPERSET Reverse Hyper or Back Extensions: 15 reps Ab Pulldowns: 15 reps Ab Rollouts: 15 reps   WALKING LUNGES *800m Weighted        

FRIDAY -- SHOULDER + ARM PUMP WARMUP -- 3 SET SUPERSET Barbell Good Mornings: 8-10 reps Eye-level Kettlebell Swings: 10-15 reps GHD Hip Extensions: 10 reps Toes to Bar: 10-12 reps (add weight if needed)   PUSH PRESS ALL WEEKS Week 1: 10 Rep Max with Dumbbells Standing Week 2: 1 Rep Max with Barbell (in front) Week 3: 5 Rep Max with Dumbbells Standing Week 4: 1 Rep Max with Barbell (behind)   5 SET SUPERSET Arnold Press: 15 reps T-Bar Rows: 10-12 reps (switch grip each set)   5 SET TRI-SET Dumbbell Frontal Raises: 10 reps each arm Forehead Curls: 12 reps Reverse Fly: 15 reps   5 SET TRI-SET Band Pushdowns: 20 reps Preacher Curls: 15 reps Straight Bar Pushdowns: 15 reps   SLED DRAG (FACE SLED) *400m Heavy

SATURDAY -- GPP & STABILITY WORK GPP -- 5 SET SUPERSET Reverse Hyper or Back Extensions: 15 reps Glute ham Raises: 15 reps Weighted Ab Pulldowns: 15 reps Ab Rollouts: 15 reps   STABILITY WORK -- 3 SETS EACH Reverse Hyper: 15 reps (Good Mornings if you don't have a reverse hyper) 1 Arm Farmer's Carry: 100m each arm Weighted Step-ups: 10 reps each leg (using dumbbells or kettlebells)   WALKING LUNGES *800-1200m (weighted if needed

SUNDAY -- RECOVERY + RESET Bike, row, light jog, etc. 15-20 Minutes of mobility work