GET STACKED FIFTY-EIGHT

WARMUP

Bike

OR

Backwards on Treadmill: Walk 3-5 minute (treadmill turned off)

2-3 SETS EACH

GHD (if available): 10-25 reps Isometric Ball Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps Isometric Back Extension: 30 seconds Isometric Seated Hip Circle: 30 seconds Monster Walks Backwards

FRONT SQUAT

Beltless 1 rep, 1 count pause to a MAX 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1 – 2 Bands a side Week 2 – 3 Bands a side Week 3 – 4 Bands a side Week 4 – No Bands

DEADLIFT

All to a MAX 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1: Sumo (off 4 mats) Week 2: Conventional (off 2 mats) Week 3: Conventional (deficit 1 thick mat + bands) Week 4: Sumo off floor

PYRAMID HEAVY BACK WORK TRI-SET

Pull-ups: To Failure Close Under-grip Pulldowns: 12, 10, 8, 6, 4 reps Dumbbell Pullovers: 12, 10, 8, 6, 4 reps

PYRAMID REP PUMP– TRI SET

V-bar Pull-ups: To Failure Seated Rows: 12, 10, 8, 6, 4 reps T-Bar Shrugs: 12, 10, 8, 6, 4 reps

EXTRA ARMS: 3 TOTAL SETS

Close-grip Pushups: 25 reps 1/4 Rep Pushdowns 25 reps 1/4 rep cable curls (top) 25 reps

5 SETS EACH

Ab Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP

Bike

OR

Backwards on Treadmill: Walk 3-5 minute (treadmill turned off)

2-3 SETS EACH

GHD (if available): 10-25 reps Isometric Ball Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps Isometric Back Extension: 30 seconds Isometric Seated Hip Circle: 30 seconds Monster Walks Backwards

FRONT SQUAT

Beltless 3 count to a MAX 1, 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1 – 2 Bands a side Week 2 – 3 Bands a side Week 3 – 4 Bands a side Week 4 – No Bands

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pulldowns or Pull-ups: 20 reps Chest-supported Shrugs: 20 reps Cable Shrugs: 30 reps

FLAT BENCH PYRAMID WORK 

Warmup, then 8, 6, 4, 2 reps Week 1: 1/2 way down pause, pause on chest Week 2: 3-count pause on chest Week 3: 1-count pause on chest Week 4: Touch and Go

NO REST BLOOD PUMP - 3 SETS THRU - NO REST

Incline DB Press: 20 reps Flat Bench DB Press: 20 reps Chest Flys: 20 reps

EXTRA ARMS & SHOULDERS EXPLOSION: 3 SETS

2-Way Hammer Curls: Rep Progression to 5-6 reps (regular hammer curls & cross body) crossbody singles

2-Way Military Press: Rep Progression to 5-6 reps (palms facing ears and regular military press)

2-Way DB Triceps Rollbacks & Elbow-out Press: Rep Progression up to 5-6 reps

5 SETS EACH

Ab Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

POWER: BACK SQUAT

1 REP MAX 1, 1, 1, 1, 1, 1 reps

Cambered Bar - Week 1 Safety Bar - Week 2 Bow Bar - Week 3 Bow Bar Box Squat - Week 4

5 MINUTE DEADLIFTS - 1 SET

1 minute - Conventional 1 minute - Less than Shoulder-width 1 minute - Shoulder-width 1 minute - Sumo Medium 1 minute - Sumo

3 SETS

1 minute per week Box Squats So by week four – 4 minutes in a row

Box Squat (body weight or medicine ball) (Belt squat 50% body weight)

AND

Hamstring Curls or Nordic’s or Glute Ham Machine: 20-25 reps

HEAVY LOW BACK PYRAMID 

Low Back Extensions: 20, 15, 10, 5, 3 reps GHD Sit-ups: 10 reps touch the floor

4 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP

Bike or Walk: 3-5 minute backwards on deadmill (treadmill turned off)

3 SET SUPERSET

GHD: 20 reps Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps Isometric Hip Circle holds seated: 30 seconds

FRONT SQUAT

1-count pause to a MAX with belt Bands optional 1, 1, 1, 1, 1 reps

WARMUP: 2 SETS

Pull-ups: To Failure Cable Pullovers: 20 reps Cable Shrugs: 20 reps

INCLINE BARBELL BENCH: 4-6 SETS

6, 6, 6, 6 reps ; working up to a 6 REP MAX ALL WEEKS

Week 1: 1/4 rep at the bottom & press Week 2: 5 count down & press Week 3: 1 count pause Week 4: regular reps

*Superset with below back exercises*

Face Pulls: 15-20 reps

1970’s CHEST & BACK

4 SET SUPERSET (no rest straight thru)

Pull-ups: To Failure Wide Grip Bench Press or Flat DB Press: 20 reps

4 SET SUPERSET (no rest straight thru)

V-bar Pull-ups: 8-15 reps Incline or Floor Press Dumbbells: 20 reps

4 SET SUPERSET (no rest straight thru)

Seated Rows: 8-15 reps Chest Fly: 20 reps

2-4 SETS EACH

Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

WARMUP

Bike or Walk 3-5 minute backwards on deadmill (treadmill turned off)

3 SET SUPERSET

GHD: 20 reps Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps Isometric Hip Circle Holds Seated: 30 seconds

FRONT SQUAT

Work up to a MAX, No Bands 1, 1, 1, 1, 1 reps

SHOULDERS: 5 SET TRI-SET

Heavy Ass DB or Behind the Head Barbell Press: 20, 15, 10, 5, 20 Lateral Raises: 8 reps Front Raises: 8 reps Cable or DB Shrugs: 30 reps

BICEPS: 5 SET TRI-SET

Cable Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

Straight Bar Curl ISO Hold (hold halfway down): 60 seconds

TRICEPS: 5 SET QUAD SET

Skullcrushers: 25 reps Cable Overhead Rope Extension: 15 reps Bodyweight Skulls or Bench Dips: 30 Band Pushdowns: 30

5 SET FINISHER

Ab Wheels: 20 reps Cable Crunches: 15 reps Low Back: 20 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters