Day 01
Monday
WARMUP: 2-3X THROUGH Band Good Mornings: 20 reps DB Stiff Leg Deadlifts or Back Extensions: 15-20 reps Push-ups: 15-20 reps
LOW OR HIGH BAR SQUAT *If you have Bands, use 1 red mini-band per side* Reps --> 1, 1, 1, 1, 1, 1 *ALL WEEKS WORK TO A 1 REP MAX*
Week 1: 1+1 MAX (First rep paused 5 seconds, Second rep regular)
Week 2: 1+1 MAX (First rep paused 1 second, Second rep regular)
Week 3: Box Squat ; Work up to a MAX (12-16" Box)
Week 4: Regular Rep to a MAX
5 SET SUPERSET Barbell Reverse Lunges: 8 reps per leg KB Single Leg RDLs: 10 reps per leg
4-5 SETS Weighted Back Extensions: 8-10 reps
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400m (choice to add weight)
Day 02
Tuesday
WARMUP: 2-3X THROUGH Band Good Mornings: 20 reps DB Stiff Leg Deadlifts or Back Extensions: 15-20 reps Push-ups: 15-20 reps
BENCH PRESS
*If you have Bands, use 1 red mini-band per side* Reps --> 1, 1, 1, 1, 1, 1 ; Use BEST GRIP *ALL WEEKS WORK TO A 1 REP MAX*
Week 1: 1+1 MAX (First rep paused 5 seconds, Second rep regular)
Week 2: 1+1 MAX (First rep paused 1 second, Second rep regular)
Week 3: Narrow Grip to a MAX
Week 4: Regular Rep to a MAX
5 SET SUPERSET Flat & Incline DB Bench: 10 reps AT BOTH! Underhand Pull-ups: 8-10 reps weighted if possible
5 SET TRI-SET One-Arm Seated Rows: 10 reps per side (SQUEEZE HARD) Dumbbell Pullovers: 15 reps Heavy BB or DB Bent Over Rows: 10 reps (Don't use momentum) Regular or Bench Dips: 15 reps (use weight if possible)
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400-800m
Day 03
Wednesday
WARMUP: 2-3X THROUGH Band Good Mornings: 20 reps DB Stiff Leg Deadlifts or Back Extensions: 15-20 reps Push-ups: 15-20 reps
5 SET SUPERSET Standing Behind the Neck Press: 10 reps Standing Behind the Neck Push Press: 10 reps Band Pull Aparts: 30 reps
5 SET SUPERSET DB T's: 15 reps DB Arnold Press: 15 reps DB Arrows: 15 reps
3 SET SUPERSET FINISHER DB Lateral Raises: 28 Method Straight Arm Pushdowns: 28 Method
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400m
Day 04
Thursday
WARMUP: 2-3X THROUGH Band Good Mornings: 20 reps DB Stiff Leg Deadlifts or Back Extensions: 15-20 reps Push-ups: 15-20 reps
DEADLIFTS WEEKS 1 & 2 = SUMO WEEKS 3 & 4 = CONVENTIONAL
Week 1: 1+1 to a MAX (First rep pause 3 seconds at the KNEE, Second rep regular)
Week 2: Regular Rep to a MAX
Week 3: Week 1: 1+1 to a MAX (First rep pause 3 seconds at the KNEE, Second rep regular)
Week 4: Regular Rep to a MAX
5 SET SUPERSET Seated Box Jumps: 3-5 reps Barbell Good Mornings: 10-15 reps
3-5 SET SUPERSET Leg Extensions: 15-20 reps Hamstring Curls: 15-20 reps
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400-800m
Day 05
Friday
WARMUP: 2-3X THROUGH Band Good Mornings: 20 reps DB Stiff Leg Deadlifts or Back Extensions: 15-20 reps Push-ups: 15-20 reps
3 SET SUPERSET STARTER Double DB Curls (keep them horizontal): 15-20 reps Double DB Tricep Kickbacks: 15-20 reps
5 SET SUPERSET EZ Bar Reverse Curls: 28 Method 3-Way Skullcrushers (forehead, nose, chin): 10 rep each way
5 SET CIRCUIT FINISHER Arnold Barbell Cheat Curls: 15 reps Rope Pushdowns w/ pause at bottom: 15 reps Double DB Preacher Curls: 20 reps Overhead Rope Tricep Extensions (from high pulley): 20 reps
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400m
Day 06
Saturday
WARMUP: 2-3X THROUGH Band Good Mornings: 20 reps DB Stiff Leg Deadlifts or Back Extensions: 15-20 reps Push-ups: 15-20 reps
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400-800m
Day 07
Sunday
ACCESSORY: 5 SETS EACH DB or Barbell Stiff Leg Deadlifts: 10-15 reps Ab Pulldowns: 15-20 reps heavy
WALKING LUNGES 400-800m