Day 01
Monday
(#SquatEveryday Add On Optional)
WARMUP
GHD: 10-25 reps or Stiff Leg Deadlifts Single Leg Hip Thrust: 25 reps or Hip Circle Monster Walks
GYM SET-UP
FRONT SQUAT
5 count pause to a MAX
Reps: 1, 1, 1, 1, 1 reps
Bands Optional
CONVENTIONAL STIFF LEG DEADLIFT
Working Sets
Week 1: 12-10-8 reps
Week 2: 10-8-6 reps
Week 3: 5-5-5-5 reps
Week 4: 1-1-1-1-1 reps
3 SETS - UPPER BACK WARMUP
Stiff Arm or Band Pulldowns: 20 reps Cable, Dumbbell or Barbell Shrugs: 20 reps
REP SCHEMES
Week: 1 30, 20, 10, 5 reps
Week 2: 30, 12, 6, 3 reps
Week 3: 30, 5, 5, 5, 5, 5 reps
Week 4: 30, 10, 5, 1, 1, 1 reps
CHEST & BACK SUPERSET
Flat Bench Barbell Wide Grip Chins: 4 sets to failure
TRI-SET
Incline Barbell Bench Press or Dumbbell Bench 1-Arm or Bent Over Barbell Row T-Bar Row – Or Medium Grip Pulldowns
TRI-SET
Chest Fly Dumbbell Pullover Cable Crossovers or Band Fly’s
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 02
Tuesday
WARMUP
GHD: 10-25 reps or Stiff Leg Deadlifts Single Leg Hip Thrust: 25 reps or Hip Circle Monster Walks
GYM SET-UP
HIGH BAR BACK SQUAT
1 count pause to a MAX
Reps: 1, 1, 1, 1, 1 reps
Bands Optional
WARMUP
Band Pushdowns: 30 reps Face Pulls: 30 reps Bicep Band Curls: 30 reps
OLD SCHOOL BODYBUILDING SUPERSET
Heavy Cheating Barbell Curls: 20, 6, 6, 6, 20 reps
Heavy Cable Pushdowns: 20 -20 ¼ rep pumps
POWERLIFTERS ARM PUMP
Dumbbells Rollbacks: 8, 8, 8, 8 reps
Hammer Curls: 8, 8, 8, 8 reps
CORYG MF PUMP-SET: 5 SETS
Rep Progression: 5-6 reps Regular Curls & Reverse Curls
Overhead Cable Extensions: 25 reps
OLD SCHOOL BODYBUILDING SHOULDERS: 5 SETS
Arnold Press: 12 reps
Side Lying Laterals: 12 reps
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 03
Wednesday
(#SquatEveryday Add On Optional)
WARMUP
GHD: 10-25 reps or Stiff Leg Deadlifts Single Leg Hip Thrust: 25 reps or Hip Circle Monster Walks
GYM SET-UP
FRONT SQUAT
3 count pause to a MAX Reps: 1, 1, 1, 1, 1 reps then 1x20 reps back off set with 135
Bands Optional
3 SETS - UPPER BACK WARMUP
Stiff Arm Pulldowns: 20 reps 3rd set add 20 ¼ reps at the bottom
Barbell, Cable or Dumbbell Shrug: 20 reps 3rd set add 20 ¼ reps at top
REP SCHEMES
Go up in weights as the reps get lower & push yourself
Week 1: 30, 20, 10, 5 reps – add (1) 28 method set
Week 2: 30, 12, 6, 3 reps - add (1) 28 method set
Week 3: 30, 5, 5, 5, 5, 5 reps - add (1) 28 method set
Week 4: 30, 10, 5, 1, 1, 1 reps - add (1) 28 method set
CHEST & BACK SUPERSET
Incline Bench or Incline Dumbbell
V-bar Pull-ups or Chin-ups or V-bar Pulldowns
TRI-SET
Wide-grip Flat Bench or Dumbbell Bench
Seated Rows
Pulldowns or Wide-grip Pull-ups
REP SCHEMES FOR LAST TRI-SET
Week 1: 30, 20, 10, 5 reps Add 2 drop sets of 15 reps after final heavy 5
Week 2: 30, 12, 6, 3 reps Add 2 drop sets of 15 reps after final heavy 5
Week 3: 30, 30, 20, 10, 5 reps Add 2 drop sets of 15 reps after final heavy 5
Week 4: 30, 12, 6, 3 reps Add 2 drop sets of 15 reps after final heavy 3
TRI-SET
Chest Fly or Dips
Dumbbell Pullover
Bent Over Cable Crossovers or Bands
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 04
Thursday
WARMUP
GHD: 10-25 reps or Stiff Leg Deadlifts Single Leg Hip Thrust: 25 reps or Hip Circle Monster Walks
GYM SET-UP
HIGH BAR BACK SQUAT
1-count pause to a MAX
Reps: 1, 1, 1, 1, 1 reps
Bands Optional
WARMUP - 2 SETS
Band Pushdowns: 30 reps Face Pulls: 30 reps Bicep Band Curls: 30 reps
SERGE NUBRET ARMS & SHOULDERS
Only 10-30 seconds rest. Do the first set with something you can do 20 reps with, but stay at that weight for all the sets pushing tons of blood in the muscle. Add 1 drop set of 20 reps. After last heavy 12 immediately then move on.
SHOULDERS
Behind the Neck Barbell Press: 6 sets of 12 reps + 1 drop set of 20
Alternate Dumbbell Front Raises: 6 sets of 12 reps + 1 drop set of 20
Barbell Upright Rows: 6 sets of 12 reps + 1 drop set of 20
Cable Lateral Raises: 6 sets of 12 reps + 1 drop set of 20
ARMS SUPERSET
Barbell Curl superset with Triceps Pushdowns 8 sets of 12 reps + 1 drop set of 20
Alternate Dumbbell Curls superset with Triceps Dips 8 sets of 12 reps + 1 drop set of 20
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 05
Friday
(#SquatEveryday Add On Optional)
WARMUP
GHD: 10-25 reps or Stiff Leg Deadlifts Single Leg Hip Thrust: 25 reps or Hip Circle Monster Walks
GYM SET-UP
FRONT OR BACK SQUAT
10-count pause to a MAX
Reps: 1, 1, 1, 1, 1 reps Back off set light with 28 method
Bands Optional
UPPER BACK WARMUP: 2-3 SETS
Stiff Arm Pulldowns: 20 reps
Barbell, Cable or Dumbbell Shrugs: 20 reps
CHEST & BACK
Only 10-30 seconds rest. Do the first set with something you can do 20 reps with, but stay at that weight for all the sets pushing tons of blood in the muscle. Add one 28 method at the end of the last heavy 12 reps. Take 30 seconds rest, then perform the 28 method.
1970's SERGE NUBRET CHEST WORKOUT
28 METHOD - 7 regular, 7 SLOW, 7 top 1/4, 7 bottom 1/4
Flat Barbell Bench Press 8 sets of 12 reps Take 30 second break, then go 28 method
Flat Bench Dumbbell Fly 6 sets of 12 reps Take 30 second break, then go 28 method
Incline Barbell Bench Press 6 sets of 12 reps Take 30 second break, then go 28 method
Incline Dumbbell Fly 6 sets of 12 reps Take 30 second break then go 28 method
Dumbbell Pullovers 6 sets of 12 reps Take 30 second break, then go 28 method
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 06
Saturday
WARMUP
GHD: 10-25 reps or Stiff Leg Deadlifts Single Leg Hip Thrust: 25 reps or Hip Circle Monster Walks
SQUAT & STIFF LEG DEADLIFTS
Only 10-30 seconds rest. Do the first set with something you can do 20 reps with, but stay at that weight for all the sets pushing tons of blood in the muscle.
8 SET SUPERSET
Back Squat (any bar position): 12 reps
Stiff Leg Deadlifts: 12 reps
Calf Raises: 1 set of 100 reps
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 07
Sunday
1-2 SETS TOTAL
Tiger Claw or Against Wall - 1 Minute
Full Runners Stretch - 1 Minute
PSO Right or Dumbbell - 1 Minute
Calf Stretch - 1 Minute
DB Hamstring Stretch: 5 reps - Hold
Hang From Bar: 1 Minute
CONDITIONING
Advanced: 400-800 meters Lunges
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: 10-20 minutes walking on incline
(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800