CoryG and the Gainz Factory

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 4 RED Week 2: 4 RED Week 3: NO BANDS Week 4: 2 RED

DEADLIFT MAX

All to a MAX 3, 3, 3, 1, 1, 1 reps

Week 1: Conventional off the Floor to opener of the anticipated sumo at the meet Week 2: Sumo Pull with weights on 2 mats of opener Week 3: Conventional thru bands Week 4: Sumo Pull off 4 mats

WARMUP FOR PULL-UPS

Add a Band if needed to scale so you can get them

Beginner - Intermediate 20- 50 reps

Advanced

50-100 reps

*When resting in between do 20 Cable Shrugs

5 SETS

Heavy Pyramid Pulldowns: 12, 10, 8, 6, 4 reps 1-Arm Heavy Rows: 20 reps Banded Arrows: 20 reps

5 SETS

Heavy Seated Rows: 12, 10, 8, 6, 4 reps Stiff Arm Heavy Pulldowns: 20 reps Banded Face pulls: 20 reps

5 SETS

T-Bar Rows: 12, 10, 8, 6, 4 reps Dumbbell Pullovers: 20 reps Dumbell Shrugs: 20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

No count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 4 RED Week 2: 4 RED Week 3: NO BANDS Week 4: 2 RED

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

BENCH PRESS

2-Stop Pause – Volume Pyramids Percentage Sets Work off of 95%-100% of your 1-Rep Max

Go off your established 2-Stop Pause Max from a few weeks ago. (Everything is 2-stop pause)

Week 1 12 reps 60% 10 reps 65% 8 reps 70% 6 reps 75%

Week 2 10 reps 65% 8 reps 70% 6 reps 75% 4 reps 80%

Week 3 8 reps 75% 6 reps 80% 4 reps 85% 2 reps 90%

Week 4 5 Reps 70% 4 Reps 75% 2 Reps 85% 1 Rep (New PR)

5 SETS

Incline Dumbbells: 15, 12, 10, 8, 6 reps Flat Flys: 20 reps

3-5 SET SUPERSET

Dips: 10 Weighted or 20 Regular reps Dumbbell Pullovers: 12 reps Cable Flys: 20 reps Wide Grip Push-ups: 20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT MAX EFFORT WORK

Week 1: Bow Bar or Straight Bar - 4 bands Week 2: Regular Bar - 4 bands Week 3: Cambered Bar Week 4: Bow Bar - 2 reds

5 SETS

Sumo Stiff Leg Deadlifts: 8 reps Split Leg Squats: 8 reps

5 SETS

Hammy Strap or Hamstring Curls: 10-20 reps Low Back Extensions - heavy: 8 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-count pause try to beat Monday 1, 1, 1, 1, 1, 1 reps

BAND WAVE Week 1: 4 RED Week 2: 4 RED Week 3: NO BANDS Week 4: 2 RED

UPPER BACK WARMUP: 1-2 SETS

Bands Arrows: 30 reps Cable Shrugs: 30 reps Cable Pullovers: 30 reps

70’s BARBELL INCLINE PRESS

Week 1: 8x8 reps Week 2: 15-12-10-8-6-4 reps Week 3: 8x12 reps Week 4: 20-10-5-20 reps

SUPERSET WITH: Banded Arrows: 20 reps

TOP END WORK

To compliment % bench work we need some lockout work Pick which one you wanna rock with

- 3 or 4 Board Press - - Pin Press - - Floor Press -

5-7 Total Sets 3, 3, 3, 3, 1, 1, 1

Week 1: Triples up to a heavy triple Week 2: Triples up to a heavy single Week 3: Tripled up to a heavy triple Week 4: Triples up to a heavy single

6 SET SUPERSET

Pullovers: 12-15 reps Dips: 12-15 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-Rep Max Gangstered Out Belt, wraps, nose tork 1, 1, 1, 1, 1 reps

4-TYPE PYRAMID SHOULDER PRESS

15-12-10-8-6 Reps

Week: 1 Arnold Press Week 2: Behind the Neck Press Week 3: Dumbbell Military Press Week 4: Barbell Military Press

Superset each set with Bent Over Laterals: 15 reps

WARMUP ARM PUMP: 2 SETS

Cable Curls: 50 reps Straight Bar Pushdowns: 50 reps

SUPERSET #1: 3 SETS

4-Way Skullcrushers 20 chin - 20 nose - 20 forehead - 20 bench

Incline Curls: 10 hammer - 10 regular - 10 alternating

SUPERSET #2: 4-5 SETS

3/4 Close-grip Bench Pumpers: 12-15 reps Heavy Hammer Curls: 12-15 reps

TRICEPS & BICEPS FINISHER: 2-3 SETS

Bench Dips: 20 reps Dips: 15 reps Bodyweight Skullcrushers: 10 reps

If you want more...

3 SETS

Preacher Curls: 30 reps Forearms Curls: 30 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters