#IWANTABS: The Pump Nasty Abz Pursuit

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

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

Week 1: 2 RED Week 2: 2 RED Week 3: 3 RED Week 4: 3 RED

DEADLIFT MAX

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

Week 1: Rack Pull Conventional Week 2: Sumo thru blacks Week 3: Deficit Conventional - 2 mats Week 4: Sumo thru reds

5 SETS

Wide Grip Pull-ups: To Failure T-Bar Rows: 6-8 reps Banded Arrows: 20 reps

5 SETS

Chin-Ups: To Failure Wide Grip Pulldowns: 8 reps Stiff Arm Pulldowns: 20 reps

5 SETS

V-Bar Pull-ups: To Failure Seated Rows: 8 reps Cable 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: 2 RED Week 2: 2 RED Week 3: 3 RED Week 4: 3 RED

UPPER BACK WARMUP: 3-4 SETS

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

2 BENCH PRESS OPTIONS THIS BLOCK:

In between pressing do something for upper back for 20 reps Cable shrugs, facepulls, banded arrows, pull-aparts

INCLINE BARBELL - PRIORITY

Week 1: 30-10-5-4-3-2-1 reps Week 2: 5×5 ; Make all 5 sets with a work weight Week 3: 8, 6, 4, 2, 1 reps Week 4: Pause Max

FLAT BARBELL - SECONDARY

Week 1: 10-5-4-3-2-1 reps Week 2: 5×5 ; Make all 5 sets with a work weight Week 3: 8, 6, 4, 2, 1 reps Week 4: Pause Max

OR

CONJUGATE MAX WORK - PRIORITY

3, 3, 3,1, 1, 1 reps

Week 1: Future Method Hanging Bands Week 2: Incline Max Week 3: Floor Press Max Week 4: Pause Max off Chest

Then:

INCLINE BARBELL - SECONDARY

Week 1: 30-10-5-4-3-2-1 reps Week 2: Flat Bench 5x5 Week 3: 8, 6, 4, 2, 1 reps Week 4: Pause Max

QUAD-SET KILLA: 5 SETS

Ez Bar Skulls: 15 reps Dips: 15 reps Overhead V-bar Cable Extension - Bottom Pulley: 15 reps Straight Bar Pushdowns: 10 heavy, 10 1/4 reps

ABS: 3-5 SETS

Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 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 - 2 Reds, 1-count pause Week 2: Bow Bar or Straight Bar - 2 Reds, No pause Week 3: Bow Bar or Straight Bar - 3 Reds, 1-count pause Week 4: Bow Bar or Straight Bar - 3 Reds, No pause

BODYBUILDING LEG PUMP: 3-5 SETS

Leg Extensions: 20 reps Slant Board Squats: 20 reps

3-5 SETS

Hamstring Curls GHD or Hammy Strap: 10-20 reps Stiff Leg Deadlifts: 20 reps

ABS: 3-5 SETS

Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 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

5-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 RED Week 2: 2 RED Week 3: 3 RED Week 4: 3 RED

5 SETS

Incline Barbell Bench: 12 reps Pull-ups: 1-12 reps Banded Arrows: 20 reps

5 SETS

Flat Bench Press: 12 reps Chin-ups: 1-12 reps Banded Arrows: 20 reps

5 SETS

Dumbbell Pullover: 15 reps Full Dips: 15 reps

5 SETS

Cable Flys: 20 reps Push-ups: 20 reps

ABS: 3-5 SETS

Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 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

FRONT SQUAT

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

5 SET TRI-SET WARMUP PUMP

Band Pushdowns: 50 reps

Cable Curls: 25 reps

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

5 SET TRI-SET THICKNESS

Cable Pushdowns: 20 then 20 1/4 pump reps Incline DB Curls: 8 reps per arms, 5-10 second twist, then 4 more reps Close/Med/Wide Straight Barbell Curls: 8 reps each

5 SET TRI-SET POLISH

Overhead Cable Extensions: 20-30 reps Reverse Cable Curls: 20-30 reps Bench Dips: 30 reps

ABS: 3-5 SETS

Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 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

3-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 2 RED Week 2: 2 RED Week 3: 3 RED Week 4: 3 RED

MILITARY BARBELL WORK

Pick in front chin and up, or behind head ear lobes and up

Week 1: 30-10-5-4-3-2-1 reps Week 2: 5×5 ; Make all 5 sets with a work weight Week 3: 20, 8, 6, 4, 2, 1 reps Week 4: 5x20 reps

5 SETS

Rep Progression Lateral & Frontal Raises: 6 reps Face Pulls: 12-15 reps Cable Side Laterals: 15 reps

5 SETS

Lying Side Laterals: 12 reps Barbell Shrugs: 15 reps Banded Arrows: 20 reps

ABS: 3-5 SETS

Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters