BEGINNER + INTERMEDIATE

3-4 SET SUPERSET Wide Grip Pull-ups: 10 reps Wide Grip Behind the Neck Pulldowns: 20 reps

3-4 SET SUPERSET 1 Arm Row or Bench Over Rows: 5-8 reps T-Bar or Chest Supported Rows: 5-8 reps

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

CHOICE OF SQUAT OR DEADLIFT

FRONT SQUAT Intermediate: 1 count pause TO A MAX no bands Beginner: 1 count pause to a heavy single, no bands

DEADLIFT Intermediate: Conventional stance, 1RM off 2 mats Beginner: Conventional stance, Heavy set of 3 reps off 2 mats

3-4 SET SUPERSET HIGH REP & LOW BACK/ABS Weight Crunches: 20 reps Back Extensions: 20 reps

CONDITIONING OPTIONS Walking Lunges: 15 minutes or 400m Walk with weight in Backpack: 20-30 minutes Walk on 10-15% incline for 20-30 minutes Stairmaster: 20-30 minutes

WEEK 1: Flat Bench - 3 or 4 sets of 5 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

WEEK 2: Flat Bench - 3 or 4 sets of 3 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

WEEK 3: Flat Bench - 3 or 4 sets of 2 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

WEEK 4: Flat Bench -3 or 4 sets of 1 reps *Through bands - pause (Optional) SUPERSET with Face Pulls: 20 reps

UPPER CHEST

3-4 SET SUPERSET DB Incline, Barbell or Smith Press (wider grip): 12 reps Incline Chest Fly: 20 reps

MIDDLE CHEST

3-4 SET SUPERSET Feet-up DB Bench Press: 20 reps Feet-up Chest Fly: 10 reps

LOWER CHEST

3-4 SET SUPERSET Decline DB Bench Press: 12 reps Dips: 20 reps

CHOICE OF SQUAT OR DEADLIFT

FRONT SQUAT Intermediate: 3 count pause, to a MAX Beginner: 4 sets of 20 Bodyweight Squats

DEADLIFT Intermediate: Conventional stance, pause at knee 2 seconds, work to a heavy single Beginner: Conventional stance, no pause at knee, working to a heavier set of 3 reps

3-4 SET SUPERET Low Back Extensions: 10 reps Weighted Crunches: 20 reps

CONDITIONING OPTIONS Walking Lunges: 15 minutes or 400m Walk with weight in Backpack: 20-30 minutes Walk on 10-15% incline for 20-30 minutes Stairmaster: 20-30 minutes

CONDITIONING OPTIONS Walking Lunges: 15 minutes or 400m Walk with weight in Backpack: 20-30 minutes Walk on 10-15% incline for 20-30 minutes Stairmaster: 20-30 minutes

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

CHOICE OF SQUAT OR DEADLIFT

BOX SQUAT Intermediate: 3 Rep Max Beginner: 4 sets of 3 Reps at 70-80% 1 Rep Max

DEADLIFT Intermediate: Sumo stance,  1 Rep Max off 2 mats Beginner: Sumo stance, Work to a heavy set of 3 reps off of 2 mats

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

CONDITIONING OPTIONS Walking Lunges: 15 minutes or 400m Walk with weight in Backpack: 20-30 minutes Walk on 10-15% incline for 20-30 minutes Stairmaster: 20-30 minutes

SPEED SETS AGAINST BANDS & HANGING BANDS

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

BENCH PRESS STABILITY BAR OR REGULAR BAR W/ WEIGHTS HANGING 3 sets of 15 reps **Superset with 20 Face Pulls**

3-4 SET SUPERSET 1 Arm Farmer's Walks Overhead Side Lying Laterals: 15 reps

3-4 SET TRI-SET Behind the Neck Press: 15 reps Behind the Neck Pulldowns: 15 reps Lateral Raises: 15 reps

CHOICE OF SQUAT OR DEADLIFT

FRONT SQUAT Intermediate: 1st rep paused, 2nd rep regular to a MAX Beginner: Work up to a heavier set of 2 reps

DEADLIFT Intermediate: Sumo stance, pause at knee for 2 seconds, working to a heavier single Beginner: Sumo stance, no pause at knee working to a heavier set of 3 reps

3-5 SET SUPERSET Back Extensions: 10 reps heavy

CONDITIONING OPTIONS Walking Lunges: 15 minutes or 400m Walk with weight in Backpack: 20-30 minutes Walk on 10-15% incline for 20-30 minutes Stairmaster: 20-30 minutes

CONDITIONING OPTIONS Walking Lunges: 15 minutes or 400m Walk with weight in Backpack: 20-30 minutes Walk on 10-15% incline for 20-30 minutes Stairmaster: 20-30 minutes