Day 01
Monday
BACK PUMP BLVD.
BACK PUMP BLVD.
LEVEL 3
WARMUP: GPP
Backward Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 0 bands Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off 4 mats + red bands Week 2: Camber Bar Good Morning (Alternate Max conventional deadlift off the ground) Week 3: Deficit Deadlift - 1 thick mat plus black bands Week 4: Off the floor max
LOW TO NO REST SUPER-SETS
3-5 SETS, NO REST
Chin-ups: 5-15 reps V-bar Pulldowns: 15 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Pulldowns: 15 reps Undergrip Rows: 15 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Seated Rows: 15 reps 1-Arm Rows: 15 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Dumbbell Pullovers: 15 reps Dumbbells Shrugs: 15 reps
*Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backward Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off 4 mats Week 2: Camber Bar Good Morning (Alternate Max conventional deadlift off the ground) Week 3: Deficit Deadlift Week 4: Off the floor max
LOW TO NO REST SUPER-SETS
3-4 SETS, NO REST
Chin-ups: 5-10 reps V-bar Pulldowns: 12 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Pulldowns: 12 reps Undergrip Rows: 12 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Seated Rows: 12 reps 1-Arm Rows: 12 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Dumbbell Pullovers: 12 reps Dumbbells Shrugs: 12 reps
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backward Sled Walk: 3 minutes Farmers Carry: 3 minutes
LOW TO NO REST SUPER-SETS
3 SETS, NO REST
Chin-ups: 5-8 reps V-bar Pulldowns: 10 reps
*Then rest 2 minutes
3 SETS, NO REST
Pulldowns: 10 reps Undergrip Rows: 10 reps
*Then rest 2 minutes
3 SETS, NO REST
Seated Rows: 10 reps 1-Arm Rows: 10 reps
*Then rest 2 minutes
3 SETS, NO REST
Dumbbell Pullovers: 10 reps Dumbbells Shrugs: 10 reps
*Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10 reps Hanging Knee-ups: 10 reps
WALKING LUNGES
400 meters
Day 02
Tuesday
BOOBY BOUNCE PUMP4LIFE
BOOBY BOUNCE PUMP4LIFE
LEVEL 3
WARMUP: GPP
Backward Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
5-count eccentric, 5-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 0 Bands Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
FLAT BENCH GVT
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
*Superset with Barbell Shrugs or Dumbbell Pullovers: 10-20 reps
LOW TO NO REST SUPER-SETS
3-5 SETS, NO REST
Cable Pullovers: 15 reps Dumbbell Rollbacks: 15 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Band or Cable Flys: 15 reps Pushdowns: 15 reps
*Then rest 2 minutes
7 more sets to = 10 for YOKED CITY
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backward Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
5-count eccentric, 5-count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps Hammer Curls: 15 reps
FLAT BENCH GVT
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
*Superset with Barbell Shrugs or Dumbbell Pullovers: 10-15 reps
LOW TO NO REST SUPER-SETS
3-4 SETS, NO REST
Cable Pullovers: 12 reps Dumbbell Rollbacks: 12 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Band or Cable Flys: 12 reps Pushdowns: 12 reps
*Then rest 2 minutes
7 more sets to = 10 for YOKED CITY
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backward Sled Walk: 3 minutes Farmers Carry: 3 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps Hammer Curls: 12 reps
FLAT BENCH GVT
*Work weight all 10 sets
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
*Superset with Barbell Shrugs or Dumbbell Pullovers: 10-15 reps
LOW TO NO REST SUPER-SETS
3 SETS, NO REST
Cable Pullovers: 10 reps Dumbbell Rollbacks: 10 reps
*Then rest 2 minutes
3 SETS, NO REST
Band or Cable Flys: 10 reps Pushdowns: 10 reps
*Then rest 2 minutes
7 more sets to = 10 for YOKED CITY
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 12 reps Hanging Knee-ups: 12 reps
WALKING LUNGES
400 meters
Day 03
Wednesday
WANGER BANGER WEDNESDAY
WANGER BANGER WEDNESDAY
LEVEL 3
WARMUP: GPP
Backward Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-count pause Week 2: Straight Bar, 3-count pause Week 3: Straight Bar, 3- count pause Week 4: Regular Bar, 3-count pause
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 0 Black Week 4: 0 Bands
CRAZY LEG & LOW BACK PUMP
3-5 SETS, NO REST
Dumbbell Stiff Leg: 25 reps Hamstrings Curls: 25 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Leg Extensions: 20 reps Calf Raises: 20 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Low Back Extensions: 20 reps 90 degrees Low Back Extensions: 20 reps 45 degrees
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backward Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-count pause Week 2: Straight Bar, 3-count pause Week 3: Straight Bar, 3- count pause Week 4: Regular Bar, 3-count pause
CRAZY LEG & LOW BACK PUMP
3-4 SETS, NO REST
Dumbbell Stiff Leg: 20 reps Hamstrings Curls: 20 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Leg Extensions: 15 reps Calf Raises: 15 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Low Back Extensions: 15 reps 90 degrees Low Back Extensions: 15 reps 45 degrees
*Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backward Sled Walk: 3 minutes Farmers Carry: 3 minutes
CRAZY LEG & LOW BACK PUMP
3 SETS, NO REST
Dumbbell Stiff Leg: 15 reps Hamstrings Curls: 15 reps
*Then rest 2 minutes
3 SETS, NO REST
Leg Extensions: 12 reps Calf Raises: 12 reps
*Then rest 2 minutes
3 SETS, NO REST
Low Back Extensions: 12 reps 90 degrees Low Back Extensions: 12 reps 45 degrees
*Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 10-12 reps
WALKING LUNGES
400 meters
Day 04
Thursday
BIG LOCKOUT THURSDAY
BIG LOCKOUT THURSDAY
LEVEL 3
WARMUP: GPP
Backward Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
1-count pause to a Max 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 0 Bands Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
TOP END PRESS WORK
Week 1: 3 Rep Floor Press Max Week 2: 1 Rep Floor Press Max Week 3: 4 Board Plus bands Week 4: 3 Board Plus bands
3-5 SETS, NO REST
Incline Arnold Press: 8 reps Push-ups: 20 reps
*Then rest 2 minutes
3-5 SETS, NO REST
Band Flys: 15 reps Push-ups: 20 reps
*Then rest 2 minutes
5 SETS, NO REST
Military Press: 8 reps Lateral Raises: 20 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backward Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
1-count pause to a Max 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps Hammer Curls: 20 reps
TOP END PRESS WORK
Week 1: 3 Rep Floor Press Max Week 2: 1 Rep Floor Press Max Week 3: 4 Board Week 4: 3 Board
3-4 SETS, NO REST
Incline Arnold Press: 8 reps Push-ups: 15 reps
*Then rest 2 minutes
3-4 SETS, NO REST
Band Flys: 12 reps Push-ups: 15 reps
*Then rest 2 minutes
4 SETS, NO REST
Military Press: 8 reps Lateral Raises: 15 reps
*Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backward Sled Walk: 3 minutes Farmers Carry: 3 minutes
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-20 reps Push-ups: 10-20 reps Hammer Curls: 15 reps
TOP END PRESS WORK
Week 1: 3 Rep Floor Press Max Week 2: 1 Rep Floor Press Max Week 3: 4 Board Week 4: 3 Board
3 SETS, NO REST
Incline Arnold Press: 8 reps Push-ups: 12 reps
*Then rest 2 minutes
3 SETS, NO REST
Band Flys: 10 reps Push-ups: 12 reps
*Then rest 2 minutes
3 SETS, NO REST
Military Press: 8 reps Lateral Raises: 12 reps
*Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps Ab Wheels: 10-12 reps
WALKING LUNGES
400 meters
Day 05
Friday
FLEX M'FER FRIDAY
FLEX M'FER FRIDAY
LEVEL 3
WARMUP: GPP
Backward Sled Walk: 3-5 minutes Farmers Carry: 3-5 minutes
FRONT SQUAT
Freestyle to a Max: 1, 1, 1, 1, 1 reps
WARMUP: 5 SETS NO REST
Cable Curls: 20 reps Rope Pushdowns: 20 reps
*Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
Ez Bar or Straight Bar Curls Skullcrushers
5 SETS, NO REST
Hammer Curls: 20 reps Dumbbell Rollbacks: 20 reps
*Then rest 2 minutes
5 SETS, NO REST
Incline Curls: 20 reps Bench Dips: 20 reps
*Then rest 2 minutes
5 SETS, NO REST
Alternating Dumbbell Curls: 20 reps Bodyweight Skullcrushers: 10 reps
*Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backward Sled Walk: 3-4 minutes Farmers Carry: 3-4 minutes
FRONT SQUAT
Freestyle to a Max: 1, 1, 1, 1, 1 reps
WARMUP: 4 SETS NO REST
Cable Curls: 15 reps Rope Pushdowns: 15 reps
*Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
Ez Bar or Straight Bar Curls Skullcrushers
4 SETS, NO REST
Hammer Curls: 15 reps Dumbbell Rollbacks: 15 reps
*Then rest 2 minutes
4 SETS, NO REST
Incline Curls: 15 reps Bench Dips: 15 reps
*Then rest 2 minutes
4 SETS, NO REST
Alternating Dumbbell Curls: 15 reps Bodyweight Skullcrushers: 10 reps
*Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backward Sled Walk: 3 minutes Farmers Carry: 3 minutes
WARMUP: 3 SETS NO REST
Cable Curls: 12 reps Rope Pushdowns: 12 reps
*Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
Ez Bar or Straight Bar Curls Skullcrushers
3 SETS, NO REST
Hammer Curls: 12 reps Dumbbell Rollbacks: 12 reps
*Then rest 2 minutes
3 SETS, NO REST
Incline Curls: 12 reps Bench Dips: 12 reps
*Then rest 2 minutes
3 SETS, NO REST
Alternating Dumbbell Curls: 12 reps Bodyweight Skullcrushers: 10 reps
*Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 12 reps Knee-ups: 12 reps
WALKING LUNGES
400 meters