World Record Edition

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

Use reds if you have reds 3 count eccentric, 1-count pause 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0 Bands

CONJUGATE DEADLIFT MAX

Week 1: 2 Mat Deficit Conventional + Bands Week 2: 2 Mat Deficit No Bands (if you didn’t use bands week one then switch to sumo on week 2) Week 3: Sumo thru Blacks Week 4: Sumo thru Reds

5 SET SUPERSET

Wide Grip Pull-ups: 5-10 Reps Medium to Wide-Grip Pulldowns: -20 reps Cable Pullovers: 20 reps

5 SET SUPERSET

Chin-ups: 5-10 reps Seated Rows: 20 reps Under Grip Low Cable Rows: 20 reps

3-5 SET SUPERSET

V-bar Pulldowns: 12 reps Banded Arrows: 30 reps

BRICK CITY ABZ: 3 SETS

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

3 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 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

Use reds if you have reds 3-count down, 5 count pause

BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: No Bands

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps

Shrugs: 15 reps

Double Handle Face Pulls: 5 Rep progression Palms neutral & Palms down 1-1 2-2 3-3 4-4 5-5 reps

BICEP WARMUP: 1-2 SETS

Regular & Hammer Curls: 6 Rep Progression 1-1 2-2 3-3 4-4 5-5 reps

FLAT BENCH GVT

Week 1: 10 sets of 10 reps 60% of 1 Rep Max 10 sets of 10 reps T-bar, Seated Row or Cable Low Rows Week 2: 62% Week 3: 65% Week 4: 67-70%

5 SET SUPERSET

Cable Flys – from bottom: 20 reps DB or Cable Pullovers: 20 reps

EXTRA TRICEPS: 5 SETS

1, 1, 1, 1, 1, 1 reps Conjugate Skulls Max to Nose or Forehead With Bench Bar

Week 1: 1 Red Band Week 2: 2 Red bands Week 3: 3 Rep Max No Bands Week 4: 1 Rep Max

In between sets – Light Pushdowns to stay warm

BRICK CITY ABZ: 3 SET SUPERSET

Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps

3 SET SUPERSET

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps

BACK SQUAT MAX EFFORT WORK

1-3 Rep Max (use regular bar if you don’t have special bars)

Week 1: Camber Bar – 1-count pause Week 2: Bow Bar – 3-count pause Week 3: Safety Bar – 3-count pause Week 4: Regular Bar – 1 - count pause

BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0

CONVENTIONAL DEADLIFT SPEED WORK

6-8 sets of 2 reps

50% of max 55% of max 60% of max 65% of max

4 SET SUPERSET

Hammy Strap or Leg Curls: 5-12 reps Banded Leg curls: 25 reps

5 SET SUPERSET

Calf Raises: 25 reps Tib Bar or Tib Raises: 25 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 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 down 1-count pause 3, 3, 3, 1, 1, 1 reps BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0

UPPER BACK WARMUP: 3 SETS

Double Arm Rotator Cuff: 20-30 reps

Shrugs: 15 reps

Face Pulls with Double Handle: 5 Rep Progression Palms neutral & Palms down 1-1 2-2 3-3 4-4 5-5 reps

3 PART PRESSING

Half GVT Incline 5 sets of 10 reps If you need to establish a max do that first then go week 1 %.

Week 1: 60% Week 2: 62% Week 3: 65% Week 4: 67-70%

*V-bar Pulldowns between sets to stay warm

5 SET SUPERSET

Close-Grip Floor Press: 5 reps (Add chains each set if available)

Low Cable Rows: 20 reps

5 SETS TOTAL

Standing Barbell Military Press Close To Medium Grip Add choked red bands if you can 8-6-4-2-1 or 5x5

*Superset with some type shrug

3 SETS TOTAL

Cable Lateral Raises: 20 reps Cable Frontal Raises: 20 reps Lying Side Laterals: 12 reps

ABS: 3-5 SETS

Straight Leg Lifts: 20 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

Freestyle no bands Work up to a 1 Rep Max

THE QUAD SET MINI GAUNTLET FOR BICEPS

Straight Bar Curls: 28 Method

Rep Progression Regular & Hammer: 6 reps 1-1 2-2 3-3 4-4 5-5 6-6

Cable Curls: 30 reps Incline Dumbbell Curls: 8 reps, twist 5 count, then 4 more reps

Once done, rest for 2 minutes Repeat this for 3-5 sets Your arms will feel ridiculous after this

THE QUAD SET MINI GAUNTLET FOR TRICEPS

Arnold Pushdowns: 20 Full 20 1/4 at bottom

Tricep Rope 28 Method: 7-7-7-7 Regular-Super Slow-Top-Bottom

Rep Progression DB Skullcrusher & Elbows-out Press : 6 reps 1-1 2-2 3-3 4-4 5-5 6-6

Skulls Crushers To The Nose: 30 reps

Bench Dips: 20 reps

Once done, rest for 2 minutes Repeat this for 3-5 sets Your arms will feel ridiculous after this

ABS: 3-5 SETS

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

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters