Day 01
Monday
(#SquatEveryday Add On Optional)
WARMUP
Stiff Leg Deadlifts: 25 reps
Single Leg Hip Thrust: 25 reps per leg
DUMBBELL FRONT SQUAT
5-count pause
1 top set of 20 reps
CONVENTIONAL STIFF LEG DEADLIFT
Working sets
Week 1: Stand on a book 10-15 reps deep as possible 3-5 sets
Week 2: Sumo Stiff Leg 20 reps for 3-5 sets
Week 3: Single Leg, Standing on Book 10-15 reps for 3-5 sets
Week 4: Heavy as you can go For Max Reps
UPPER BACK WARMUP - 3 SETS
Stiff Arm Band Pulldowns: 20 reps
Dumbbell Shrugs: 20 reps
REP SCHEMES
Go heavier each week if possible
Week 1: 35 reps
Week 2: 30 reps
Week 3: 25 reps
Week 4: 20 reps
CHEST & BACK SUPERSET: 4 SETS
Flat Bench Dumbbell
Wide Grip Chins: 4 sets to Failure or Band pulldowns
TRI-SET: 4 SETS
Incline Dumbbell Bench
1-Arm or Bent Over Double Arm Row
Under Grip Band Pulldowns
TRI-SET: 4 SETS
Chest Fly
Dumbbell Pullover
Band Fly’s
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters of 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
Stiff Leg Deadlifts: 25 reps
Single Leg Hip Thrust: 25 reps per leg
GOBLET DUMBBELL SQUAT
No Pause
1 set of 100 reps
WARMUP
Band Pushdowns: 30 reps
Face Pulls: 30 reps
Bicep Band Curls: 30 reps
OLD SCHOOL BODYBUILDING SUPERSET: 5 SETS
Heavy Cheating Dumbbell Curls: 30, 25, 20, 15, 10 reps
Double Band Pushdowns To make harder grab higher: 20 reps, 20 ¼ rep pumps
POWERLIFTERS ARM PUMP (8-20 REPS): 4 SETS
Dumbbells Rollbacks: 8, 8, 8, 8 reps
Hammer Curls: 8, 8, 8, 8 reps
CORYG MF PUMP-SET: 5 SET
Rep Progression: 5-6 reps Regular Curls & Reverse Curls
Overhead Band Extensions: 25 reps
OLD SCHOOL BODYBUILDING SHOULDERS: 5 SETS
Arnold Press: 12-25 reps
Side Lying Laterals: 12-20 reps
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters of 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
Stiff Leg Deadlifts: 25 reps
Single Leg Hip Thrust: 25 reps per leg
DUMBBELL FRONT SQUAT
Dumbbell Front Squat – 28 Method 7 regular, 7 super slow, 7 bottom ¼, 7 top 1/4
UPPER BACK WARMUP - 3 SETS
Stiff Arm Band Pulldowns: 20 reps On 3rd set add 20 ¼ reps at the bottom
Dumbbell Shrugs: 20-50 reps On 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, 10 reps Add (1) 28 Method set
Week 2: 30, 25, 15, 10 reps Add (1) 28 Method set
Week 3: 30, 15, 15, 15, 15, 15 Add (1) 28 Method set
Week 4: 30, 10, 15, 10, 10, 10 reps Add (1) 28 Method set
CHEST & BACK SUPERSET: 5 SETS TOTAL
Incline Dumbbell Bench
V-var Pull-ups or Chin-ups or V-bar Pulldowns with Bands
TRI-SET: 5 SETS TOTAL
Dumbbell Bench Wider Placement
Seated Band Rows
Band Pulldowns or Wide Grip Pull-ups
REP SCHEMES FOR LAST TRI-SET
30, 25, 20, 15 reps
TRI-SET: 4 SETS
Chest Fly or Dips
Dumbbell Pullover
Bands Flys
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters of 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
Stiff Leg Deadlifts: 25 reps
Single Leg Hip Thrust: 25 reps per leg
DUMBBELL FRONT SQUAT
Heals Elevated
3-count pause for 30 reps
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, 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 Placement Dumbbell Press 6 sets of 20 reps + 1 drop set of 20 reps
Alternate Dumbbell Front Raise 6 sets of 12 reps + 1 drop set of 20 reps
Dumbbell Upright Row 6 sets of 12 reps + 1 drop set of 20 reps
Single Dumbbell Lateral Raise 6 sets of 12 reps + 1 drop set of 20 reps
ARMS SUPERSET
Twist Dumbbell Curl superset with Triceps Band Pushdowns 8 sets of 12-15 reps + 1 drop set of 20 reps
Alternate Hammer Curls superset with Bodyweight Skulls, Dips or Kickbacks with a Twist 8 sets of 12-15 reps + 1 drop set of 20 reps
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters of 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
WARMUP
Stiff Leg Deadlifts: 25 reps
Single Leg Hip Thrust: 25 reps per leg
GOBLET SQUAT
Heals Elevated
3-count pause for 30 reps
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, but stay at that weight for all the sets pushing tons of blood in the muscle. Add (1) 28 Method set at the end of the last heavy 12 reps. Take 30 seconds rest then perform the 28 Method.
1970's SERGE NUBRET CHEST WORKOUT
Flat Dumbbell Bench Press 8 sets of 15-25 reps (Take 30 second break, then go 28 Method on final set)
Flat Bench Dumbbell Fly 8 sets of 15-25 reps (Take 30 second break, then go 28 Method on final set)
Incline Dumbbell Bench Press 8 sets of 15-25 reps (Take 30 second break, then go 28 Method on final set)
Incline Dumbbell Fly 8 sets of 15-25 reps (Take 30 second break, then go 28 Method on final set)
Dumbbell Pullovers 8 sets of 15-25 reps (Take 30 second break, then go 28 Method on final set)
AB WHEELS
100 reps
CONDITIONING
Advanced: 400-800 meters of 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
Stiff Leg Deadlifts: 25 reps
Single Leg Hip Thrust: 25 reps per leg
SQUAT & STIFF LEG DEADLIFTS
Only 10-30 seconds rest. Do the first set with something you can do 20 reps, but stay at that weight for all the sets pushing tons of blood in the muscle.
8 SET SUPERSET
Goblet or Front Squat AS heavy as possible: 12-20 reps
Stiff Leg Deadlift: 12-20 reps
(Optional sissy Squats: 10-20 reps too)
CALF RAISES
1 set of 100 reps
CONDITIONING
Advanced: 400-800 meters of 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 of 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)