Day 01
Monday
O.G. BACK NASTINESS
O.G. BACK NASTINESS
WARMUP: 2 SET TRI-SET
Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee-ups: 10-15 reps
FRONT SQUAT
3-count pause with a belt to a MAX 1, 1, 1, 1, 1, 1 reps
*Advanced Band Wave Optional
Week 1: 2 red mini bands per side
Week 2: 3 red mini bands per side
Week 3: 4 red mini bands per side
Week 4: No bands
CONVENTIONAL or SUMO DEADLIFTS
Week 1: Off Floor to a MAX (whatever your weakest of the two is)
Week 2: 2 Plate Deficit to a MAX (opposite of week 1)
Week 3: 1 Plate Deficit to a MAX (opposite of week 2)
Week 4: Off Floor to a MAX (whatever your strongest of the two is)
*Bands are OPTIONAL
HIGH VOLUME BACK SECURITY 1O SET SUPERSET
Wide Grip Pull-ups: 10 reps (pulldowns as a sub)
Face Down Press : 10 reps
LOW REPS – 5 SET TRI-SET
Seated Rows: 5-8 reps 1-Arm Rows: 5-8 reps Dumbbell Pullovers: 5-8 reps
3 SET TRI-SET
Dumbbell Shrugs: 12-20 reps T’s: 12-20 reps
Arrows: 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 02
Tuesday
PECS ON SWOLE
PECS ON SWOLE
WARMIUP: 2 SET TRI-SET
Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee Ups: 10-15 reps
FRONT SQUAT
*Optional Daily Squat Programming
Work up to a 3 Rep MAX with pause ; No Belt
3, 3, 3, 3, 3, 3, 3 reps
*Advanced Band Wave Optional
Week 1: 2 red mini bands per side
Week 2: 3 red mini bands per side
Week 3: 4 red mini bands per side
Week 4: No bands
WIDE GRIP PUSH-UPS
Push-ups: 300 reps Total (advanced)
*Scale to 150 reps if your still working on push-ups
*Scale to 50-100 reps if needed
PRESS A HEAVY BARBELL
Week 1: Flat Bench Press 20, 12, 10, 8, 6, 4 reps
Week 2: Incline Press 20, 12, 10, 8, 6, 4 reps
Week 3: Incline Press 20, 10, 5, 3, 2, 1 reps
Week 4: Flat Bench Press 20, 10, 5, 3, 2, 1 reps
(Superset above with a Face Pull & Press: 10-15 reps)
HIGH REP PUMP — 5 SET SUPERSET
Week 1: INCLINE Bench Press: 10 reps each way (Close grip / Medium grip / Wide grip)
Week 2: FLAT Bench Press: 10 reps each way (Close grip / Medium grip / Wide grip)
Week 3: FLAT Bench Press: 10 repseach way (Close grip / Medium grip / Wide grip)
Week 4: INCLINE Bench Press: 10 reps each way (Close grip / Medium grip / Wide grip)
(Superset above with Cable or Dumbbell Shrugs: 20-30 reps)
STRETCH — 5 SET SUPERSET
Flat Bench or Incline Bench with Dumbbells: 12 reps Flat Bench Chest Fly’s: 15 reps with 2 Count Hold in the Bottom Cable Crossovers& Full Dips: 15 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
LOADED UP LEGS
LOADED UP LEGS
WARMUP: 2 SET TRI-SET
Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee Ups: 10-15 reps
BACK SQUAT
Week 1: No pause to a MAX
Week 2: 3-count pause to a MAX
Week 3: No pause to a MAX
Week 4: 1-count pause to a MAX
*Advanced Band Wave Optional
Week 1: 2 red mini bands per side
Week 2: 3 red mini bands per side
Week 3: 4 red mini bands per side
Week 4: No bands
CONDITIONING QUAD SET: 3-5 SETS
Feet Elevated High Rep Squats: 30 reps Hamstring Curls with Band or Machine: 30 reps Kneeling Jumps or Standing Box Jumps: 5-8 reps Hang or Power Cleans or Kettlebell Swings: 8 reps
10 SETS OF 10 REPS 10 seconds rest
Leg Extensions Ab Wheels
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
ARMS & SHOULDER SWELLITIS
ARMS & SHOULDER SWELLITIS
WARMUP: 2 SET TRI-SET
Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar Or Knee Ups: 10-15 reps
FRONT SQUAT
1-count pause with a belt to a MAX
1, 1, 1, 1, 1, 1 reps
*Advanced Band Wave Optional
Week 1: 2 red mini bands per side
Week 2: 3 red mini bands per side
Week 3: 4 red mini bands per side
Week 4: No Bands
WARMUP PUMP: 2 SETS
Side Lying Laterals: 15 reps
Cable Curls: 30 reps
Cable Pushdowns: 30 reps
BARBELL GVT ARMS
Tri-set 10-20 reps of both exercises, then 10 seconds rest 10 sets
Pick a weight you can use on all 3, and adjust reps as needed
Standing Barbell Military Press: 10-20 reps
Barbell Curls: 10-20 reps
Barbell Skulls Forehead: 10-20 reps
SHOULDER & TRICEPS REP PROGRESSION: 3 SETS
1-1 2-2 3-3 4-4 5-5
Arnold Press
Twist Skulls
DOUBLE REP LADDER SPLIT REPS TRICEPS & BICEPS
Descending Rep Ladder 20-1 (20-20, 19-19, 18-18, etc.)
Band Pushdowns
Hammer Curls
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
GERMAN VOLUME CHEST & BACK SUPPORT
GERMAN VOLUME CHEST & BACK SUPPORT
2 SET TRI-SET
Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee Ups: 10-15 reps
FRONT SQUAT
No pause with a belt to a MAX
1, 1, 1, 1, 1, 1 reps
No Bands
WARMUP: 2-3 SETS
Cable Shrugs: 20 reps
Stiff Arm Pulldowns: 20 reps
FacePulls: 20 reps
GERMAN VOLUME TRAINING BUILDING BLOCKS
10 sets of 10 reps (60 seconds rest of a light row in between)
Week 1: Incline Barbell Press
Week 2: Flat Bench, grip of choice
Week 3: Incline Dumbbells
Week 4: Flat Dumbbells
10 SETS OF 10 REPS
Low to no rest
Chest Fly
Dips
LOW & HIGH PEC FINISHER PUMP 3-5 SET SUPERSET
Cable or Bands: 20 reps
High Cable: 20 reps
Low Cable: 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 06
Saturday
XTRA ARMS & 500 ABS
XTRA ARMS & 500 ABS
Weighted Crunches: 100 reps
Reverse Crunches: 100 reps
3 -5 SETS
5-Way Band Pushdowns: 20 reps
Regular Overhead Side to Side Pushdowns Rowboat Overhead ISO Holds
3 -5 SETS
5-Way Rep Progression Curls 1-1-1-1-1 2-2-2-2-2 to 5 reps
Dumbbell Regular Curls Dumbbell Hammer Curls Dumbbell Reverse Curls Single Dumbbell Arm Cross Hammer Curls Dumbbell Twist Curls
3 -5 SETS
Concentration Curls Tri-set
Hammer Curls: 15 reps Regular Hammer: 15 reps Concentration Band.Curls: 25 reps
3 -5 SETS
Tri-set
Dumbbell Skullcrushers: 20 reps Band Skullcrushers: 20 reps Bodyweight Dips: 15 reps
Ab Wheels: 100 reps
Weighted Crunches: 100 reps
Stick Twists: 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
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)