LEVEL 3

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

1 PRESS - 1 BACK - 1 SHOULDER SUPPORT

INCLINE BARBELL BENCH PRESS

Week 1: 25, 25, 25, 25 (drop set on last one to failure) Week 2: 15, 15, 15, 15 (go heavier this week) Week 3: 20, 10, 8, 6, 1 (try to push each set here) Week 4: 20, 20, 20, 20

**Superset one back exercise, one supporting shoulder exercise 


V-bar Pulldowns: 15 reps Banded Arrows: 20 reps

 

1 PRESS - 1 BACK - 1 SHOULDER SUPPORT

FLAT BARBELL BENCH PRESS

Week 1: 15, 15, 15, 15 (eccentric drop set) Week 2: 20, 10, 8, 6, 1 (try to push each set here) Week 3: 25, 25, 25, 25 (drop set on last one to failure) Week 4: 20, 20, 20, 20

Superset: Pull-ups or Pulldowns: 20 reps Banded Rotator Cuffs: 20 reps

 

MIKE MENTZER SUPERSET: 2 EXERCISES TO FAILURE FOR 3-5 SETS

Dips & Chest Flys: Aim for 12 reps, each with an eccentric focus

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you deadlift if added

SQUAT: ALL TO A MAX

Week 1: 1-Count Pause, No Bands Week 2: 1-Count Pause, 1 Green Band Week 3: 1-Count Pause, 2 Red Bands Week 4: 1-Count Pause, 1 Green + 1 Red Band

 

ADD POWERLIFTING

*This happens after warmup **If you add Squateveryday it happens after that

DEADLIFT: ALL TO A MAX

Week 1: 4 Mats + Orange Band Week 2: 3 Mats + Orange Band Week 3: 2 Mats + Orange Band Week 4: No Mats, No Bands

   

LEVEL 2

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

1 PRESS - 1 BACK - 1 SHOULDER SUPPORT

INCLINE BARBELL BENCH PRESS

Week 1: 20, 20, 20, 20 (drop set on last one to failure) Week 2: 12, 12, 12, 12 (go heavier this week) Week 3: 15, 10, 8, 6, 1 (try to push each set here) Week 4: 15, 15, 15, 15

**Superset one back exercise, one supporting shoulder exercise 


V-bar Pulldowns: 12 reps Banded Arrows: 15 reps

 

1 PRESS - 1 BACK - 1 SHOULDER SUPPORT

FLAT BARBELL BENCH PRESS

Week 1: 12, 12, 12, 12 (eccentric drop set) Week 2: 15, 10, 8, 6, 1 (try to push each set here) Week 3: 20, 20, 20, 20 (drop set on last one to failure) Week 4: 15, 15, 15, 15

Superset: Pull-ups or Pulldowns: 15 reps Banded Rotator Cuffs: 15 reps

 

MIKE MENTZER SUPERSET: 2 EXERCISES TO FAILURE FOR 3-4 SETS

Dips & Chest Flys: Aim for 10 reps, each with an eccentric focus

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you deadlift if added

SQUAT: ALL TO A MAX

Week 1: 1-Count Pause Week 2: 1-Count Pause Week 3: 1-Count Pause Week 4: 1-Count Pause

 

ADD POWERLIFTING

*This happens after warmup **If you add Squateveryday it happens after that

DEADLIFT: ALL TO A MAX

Week 1: 4 Mats Week 2: 3 Mats Week 3: 2 Mats Week 4: No Mats

   

LEVEL 1

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

1 PRESS - 1 BACK - 1 SHOULDER SUPPORT

INCLINE BARBELL BENCH PRESS

Week 1: 15, 15, 15, 15 (drop set on last one to failure) Week 2: 10, 10, 10, 10 (go heavier this week) Week 3: 12, 8, 8, 6, 1 (try to push each set here) Week 4: 12, 12, 12, 12

**Superset one back exercise, one supporting shoulder exercise 


V-bar Pulldowns: 10 reps Banded Arrows: 12 reps

 

1 PRESS - 1 BACK - 1 SHOULDER SUPPORT

FLAT BARBELL BENCH PRESS

Week 1: 10, 10, 10, 10 (eccentric drop set) Week 2: 12, 8, 8, 6, 1 (try to push each set here) Week 3: 15, 15, 15, 15 (drop set on last one to failure) Week 4: 12, 12, 12, 12

Superset: Pull-ups or Pulldowns: 12 reps Banded Rotator Cuffs: 12 reps

 

MIKE MENTZER SUPERSET: 2 EXERCISES TO FAILURE FOR 3 SETS

Dips & Chest Flys: Aim for 8 reps, each with an eccentric focus

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

LEVEL 3

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 15, 15, 15, 15 Week 2: 20, 10, 8, 6, 1 (try to push each set here) Week 3: 25, 25, 25, 25 (drop set on last one to failure) Week 4: 20, 20, 20, 20

Superset
Barbell Shrugs for 10-20 reps after each set  

CLOSE GRIP BENCH PRESS

Week 1: 25, 25, 25, 25 Week 2: 20, 20, 20, 20 Week 3: 15, 15, 15, 15 Week 4: 10, 10, 5, 5, 1, 1 (If ya feel it, if not stay at 10)

Superset
Heavy Overhead Cable Extensions: 15 reps  

MIKE MENTZER SUPERSET: 2 EXERCISES TO FAILURE: 3-5 SETS

Work on eccentric portion slow

Lateral Raises & Seated Overhead Extensions: 12-15 reps with eccentric focus & partials if needed

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you Press

Week 1: 3-Count Pause, No Bands Week 2: 3 -Count Pause, 1 Green Band Week 3: 3-Count Pause, 2 Red Bands Week 4: 3-Count Pause, 1 Green + 1 Red Band

   

LEVEL 2

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 12, 12, 12, 12 Week 2: 15, 10, 8, 6, 1 (try to push each set here) Week 3: 20, 20, 20, 20 (drop set on last one to failure) Week 4: 15, 15, 15, 15

Superset
Barbell Shrugs for 10-20 reps after each set  

CLOSE GRIP BENCH PRESS

Week 1: 20, 20, 20, 20 Week 2: 15, 15, 15, 15 Week 3: 12, 12, 12, 12 Week 4: 8, 8, 5, 5, 1, 1 (If ya feel it, if not stay at 10)

Superset
Heavy Overhead Cable Extensions: 12 reps  

MIKE MENTZER SUPERSET: 2 EXERCISES TO FAILURE: 3-4 SETS

Work on eccentric portion slow

Lateral Raises & Seated Overhead Extensions: 10-12 reps with eccentric focus & partials if needed

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

 

ADD ONS HERE

ADD SQUATEVERYDAY

*This happens before you Press

Week 1: 3-Count Pause Week 2: 3 -Count Pause Week 3: 3-Count Pause Week 4: 3-Count Pause

   

LEVEL 1

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 10, 10, 10, 10 Week 2: 12, 10, 8, 6, 1 (try to push each set here) Week 3: 15, 15, 15, 15 (drop set on last one to failure) Week 4: 12, 12, 12, 12

Superset
Barbell Shrugs for 10-15 reps after each set  

CLOSE GRIP BENCH PRESS

Week 1: 15, 15, 15, 15 Week 2: 12, 12, 12, 12 Week 3: 10, 10, 10, 10 Week 4: 8, 8, 5, 5, 1, 1 (If ya feel it, if not stay at 10)

Superset
Heavy Overhead Cable Extensions: 8-10 reps  

MIKE MENTZER SUPERSET: 2 EXERCISES TO FAILURE: 3 SETS

Work on eccentric portion slow

Lateral Raises & Seated Overhead Extensions: 8-10 reps with eccentric focus & partials if needed

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

LEVEL 3

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

BACK SQUAT POWERLIFTING

Work up to 1 Rep Max every week

BAND WAVE & BOW BAR

Week 1: 1-Count Pause, No Bands Week 2: 1 Count Pause, 1 Green Band Week 3: 1-Count Pause, 2 Red Bands Week 4: 1-Count Pause, 1 Green + 1 Red Band

OR

HEAVY LEG EXTENSIONS & SISSY SQUAT BODYBUILDING

Week 1: 20, 20, 20, 20, 20, then one or 2 drop sets Week 2: 15, 15, 15, 15, 15, then one or 2 drop sets Week 3: 20, 12, 20, 12, 20, 12, then one or 2 drop sets Week 4: 20, 10, 20, 10, 20, 10, then one or 2 drop sets

 

HIGH REP PUMP SUPPORTIVE WORK: 5 SET SUPERSET

Dumbbell Stiff Leg Deadlifts: 20 reps Bodyweight Slant Squats: 20 reps

 

5 SET SUPERSET

Low Back Extensions: 20 reps Inner thigh Machine: 20 reps

 

HEAVY SLED DRAGS

3 trips backwards

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

   

LEVEL 2

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

BACK SQUAT POWERLIFTING

Work up to 1 Rep Max every week

BAND WAVE & BOW BAR

Week 1: 1-Count Pause Week 2: 1 Count Pause Week 3: 1-Count Pause Week 4: 1-Count Pause

OR

HEAVY LEG EXTENSIONS & SISSY SQUAT BODYBUILDING

Week 1: 15, 15, 15, 15, 15, then one or 2 drop sets Week 2: 12, 12, 12, 12, 12, then one or 2 drop sets Week 3: 15, 10, 15, 10, 15, 10, then one or 2 drop sets Week 4: 15, 8, 15, 8, 15, 8, then one or 2 drop sets

 

HIGH REP PUMP SUPPORTIVE WORK: 4 SET SUPERSET

Dumbbell Stiff Leg Deadlifts: 15 reps Bodyweight Slant Squats: 15 reps

 

4 SET SUPERSET

Low Back Extensions: 15 reps Inner thigh Machine: 15 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

   

LEVEL 1

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

HEAVY LEG EXTENSIONS & SISSY SQUAT BODYBUILDING

Week 1: 12, 12, 12, 12, 12, then one or 2 drop sets Week 2: 10, 10, 10, 10, 10, then one or 2 drop sets Week 3: 12, 8, 12, 8, 12, 8, then one or 2 drop sets Week 4: 12, 6, 12, 6, 12, 6, then one or 2 drop sets

 

HIGH REP PUMP SUPPORTIVE WORK: 3 SET SUPERSET

Dumbbell Stiff Leg Deadlifts: 12 reps Bodyweight Slant Squats: 12 reps

 

3 SET SUPERSET

Low Back Extensions: 12 reps Inner thigh Machine: 12 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

LEVEL 3

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Incline Bench Press Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 20, 20, 20, 20, 20 Week 4: 12, 12, 12, 12, 12

Superset
1 Arm Dumbbell Rows & Pull-ups for 12-15 reps  

5 SET SUPERSET

Flat Barbell Press

Week 1: 20, 20, 20, 20, 20 Week 2: 12, 12, 12, 12, 12 Week 3: 20, 20, 20, 20, 20 Week 4: 12, 12, 12, 12, 12

Superset T-Bar Rows & Chin-ups for 10-12 reps

 

JAILHOUSE PUMP WORK: 5 SETS

15-15-15

Dips Push-ups Bench Dips

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

 

ADD ON HERE:

Also each one you add adjust pump volume 1 less set

 

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: No Count Pause, No Bands Week 2: No Count Pause, 1 Green Band Week 3: No Count Pause, 2 Red Bands Week 4: No Count Pause, 1 Green + 1 Red Band

   

LEVEL 2

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

Incline Bench Press Week 1: 15, 15, 15, 15, 15 Week 2: 10, 10, 10, 10, 10 Week 3: 15, 15, 15, 15, 15 Week 4: 10, 10, 10, 10, 10

Superset
1 Arm Dumbbell Rows & Pull-ups for 12 reps  

5 SET SUPERSET

Flat Barbell Press

Week 1: 15, 15, 15, 15, 15 Week 2: 10, 10, 10, 10, 10 Week 3: 15, 15, 15, 15, 15 Week 4: 10, 10, 10, 10, 10

Superset T-Bar Rows & Chin-ups for 10 reps

 

JAILHOUSE PUMP WORK: 4 SETS

15-15-15

Dips Push-ups Bench Dips

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

 

ADD ON HERE:

Also each one you add adjust pump volume 1 less set

 

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: No Count Pause Week 2: No Count Pause Week 3: No Count Pause Week 4: No Count Pause

   

LEVEL 1

GENERAL PHYSICAL PREPAREDNESS (GPP)

Sled Drag or Tread-Sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

5 SET SUPERSET

Incline Bench Press Week 1: 12, 12, 12, 12, 12 Week 2: 8, 8, 8, 8, 8 Week 3: 12, 12, 12, 12, 12 Week 4: 8, 8, 8, 8, 8

Superset
1 Arm Dumbbell Rows & Pull-ups for 10 reps  

5 SET SUPERSET

Flat Barbell Press

Week 1: 12, 12, 12, 12, 12 Week 2: 8, 8, 8, 8, 8 Week 3: 12, 12, 12, 12, 12 Week 4: 8, 8, 8, 8, 8

Superset T-Bar Rows & Chin-ups for 8 reps

 

JAILHOUSE PUMP WORK: 3 SETS

15-15-15

Dips Push-ups Bench Dips

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

MIX OF METHODS ARMZ QUICK BANGER

100 REP EXPLOSION

Straight Bar Barbell Curls

 

100 REP EXPLOSION

Band Overhead Extensions

 

PYRAMID PREACHER CURLS

20, 15, 10, 20, 15, 10

 

PYRAMID BENCH DUMBBELL SKULLCRUSHERS

20, 15, 10, 20, 15, 10

 

4 SETS

Rep Progression Curls - Regular & Hammer: 6 reps

 

PUSHDOWNS

Run the Cable to failure

*Start at the stack if your're warm **Drop one plate per set until your absolutely cooked

 

3 SETS

Incline Curls: 8 reps, twist 5-count, 4 more reps Single Arm Band Pushdowns: 20 reps

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

ADD POWERLIFTING:

FRONT SQUAT

No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps

 

MIX OF METHODS ARMZ QUICK BANGER

80 REP EXPLOSION

Straight Bar Barbell Curls

 

80 REP EXPLOSION

Band Overhead Extensions

 

PYRAMID PREACHER CURLS

15, 12, 8, 15, 12, 18

 

PYRAMID BENCH DUMBBELL SKULLCRUSHERS

15, 12, 8, 15, 12, 18

 

3 SETS

Rep Progression Curls - Regular & Hammer: 6 reps

 

PUSHDOWNS

Run the Cable to failure

*Start at the stack if your're warm **Drop one plate per set until your absolutely cooked

 

2-3 SETS

Incline Curls: 7 reps, twist 5-count, 4 more reps Single Arm Band Pushdowns: 15 reps

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

ADD POWERLIFTING:

FRONT SQUAT

No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 3 sets of 10 reps

 

MIX OF METHODS ARMZ QUICK BANGER

60 REP EXPLOSION

Straight Bar Barbell Curls

 

60 REP EXPLOSION

Band Overhead Extensions

 

PYRAMID PREACHER CURLS

12, 10, 8, 12, 10, 15

 

PYRAMID BENCH DUMBBELL SKULLCRUSHERS

12, 10, 8, 12, 10, 15

 

2-3 SETS

Rep Progression Curls - Regular & Hammer: 5 reps

 

PUSHDOWNS

Run the Cable to failure

*Start at the stack if your're warm **Drop one plate per set until your absolutely cooked

 

2-3 SETS

Incline Curls: 6 reps, twist 5-count, 4 more reps Single Arm Band Pushdowns: 10-12 reps

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10 reps

 

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes

CONDITIONING OPTIONS

Incline Walk (10-15% incline): 30-45 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes