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Get Stacked 7-day program

Muscle Island Yoked

Day 01 Monday

DEADLIFT, HAMSTRINGS, BACK, BICEPS, AND ABS

LEVEL 3

WARMUP

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

 

FRONT SQUAT

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

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

 

CONJUGATE DEADLIFT MAX

Week 1: Conventional 2 mat deficit + 4 chains Week 2: Sumo+ 4 chains Week 3: Conventional 2 mat deficit + 6 chains Week 4: Straight weight

 

BACK JACKED TRI-SET: 5-7 SETS

Chin-ups: To failure w/ added weight

Medium to Wide Pull-ups: Regular till failure

V-Bar Pulldowns: 20, 15, 10, 10, 10, 5, 20 reps (If you do 7 sets do these reps)

 

DIESAL AS FUCK TRI-SET: 5-7 SETS

20, 15, 10, 10, 10, 5, 20 reps

1-Arm Rows T-Bar Rows Strict Wide Grip Pulldowns

 

BICEP PUMP TRI-SET: 3 SETS

*Go heavier each set Rep Progression Pryamid - Regular & Hammer Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps

Alternating Incline Dumbbell Curls (go heavier each set) Set 1: 10 reps, twist 5 count, then 2 more Set 2: 8 reps, twist 5 count, then 2 more Set 3: 6 reps, twist 5 count, then 2 more

Bicep Machine: 30 reps

*3 total sets if your crazy add 1 or 2 more

 

AB CIRCUIT: 3-5 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 3 SETS

Low Back Extensions: 25 reps Banded Good Mornings: 20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 2-3 sets of 10-15 reps

 

FRONT SQUAT

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

 

CONJUGATE DEADLIFT MAX

Week 1: Conventional 2 mat deficit Week 2: Sumo Week 3: Conventional 2 mat deficit Week 4: Straight weight

 

BACK JACKED TRI-SET: 5 SETS

Chin-ups: To failure w/ added weight

Medium to Wide Pull-ups: Regular till failure

V-Bar Pulldowns: 18, 12, 8, 8, 8, 5, 18 reps

 

DIESAL AS FUCK TRI-SET: 5-6 SETS

18, 12, 8, 8, 8, 5, 18 reps

1-Arm Rows T-Bar Rows Strict Wide Grip Pulldowns

 

BICEP PUMP TRI-SET: 3 SETS

*Go heavier each set Rep Progression Pryamid - Regular & Hammer Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps

Alternating Incline Dumbbell Curls (go heavier each set) Set 1: 10 reps, twist 5 count, then 2 more Set 2: 8 reps, twist 5 count, then 2 more Set 3: 6 reps, twist 5 count, then 2 more

Bicep Machine: 25 reps

*3 total sets if your crazy add 1 or 2 more

 

AB CIRCUIT: 3-4 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 2-3 SETS

Low Back Extensions: 20 reps Banded Good Mornings: 15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10 reps

 

BACK JACKED TRI-SET: 4 SETS

Chin-ups: To failure w/ added weight

Medium to Wide Pull-ups: Regular till failure

V-Bar Pulldowns: 15, 10, 6, 6, 6, 5, 15 reps

 

DIESAL AS FUCK TRI-SET: 5 SETS

15, 10, 6, 6, 6, 5, 15 reps

1-Arm Rows T-Bar Rows Strict Wide Grip Pulldowns

 

BICEP PUMP TRI-SET: 3 SETS

*Go heavier each set Rep Progression Pryamid - Regular & Hammer Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps

Alternating Incline Dumbbell Curls (go heavier each set) Set 1: 10 reps, twist 5 count, then 2 more Set 2: 8 reps, twist 5 count, then 2 more Set 3: 6 reps, twist 5 count, then 2 more

Bicep Machine: 20 reps

*3 total sets if your crazy add 1 or 2 more

 

AB CIRCUIT: 3 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 2 SETS

Low Back Extensions: 15 reps Banded Good Mornings: 12 reps

 

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

Day 02 Tuesday

HEAVY CHEST, MORE BACK, AND TRICEPS Chest

LEVEL 3

WARMUP

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

FRONT SQUAT

5-count pause to a Max
3, 3, 3, 1, 1, 1 reps
BAND WAVE
Week 1: 1 RED
Week 2: 2 RED
Week 3: 3 RED
Week 4: 4 RED

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 20 reps
Banded Rotator Cuffs: 20 reps
Banded Press: 10-20 reps

BENCH PRESS MAX WORK

Week 1: Arch Bar Close Grip + 1 orange
Week 2: Fat Bar + 2 orange
Week 3: Pause Rep Arch Bar
Week 4: Incline 1 Rep Max

CHEST & UPPER BACK THICKNESS: 5-7 SETS

Incline DB or Barbell Bench: 20, 15, 10, 10, 10, 5, 20 reps
Cable, Barbell or DB Shrugs: 15-25 reps

PUMP WORK: 4 SETS TOTAL

Cable Crossovers: 30, 20, 10, 30 reps
Dips - banded if needed: 30, 20, 10, 30 reps
Banded Arrows: 30 reps

4 SET TRICEP PUMP SUPERSET

V-bar Straight Bar Pushdowns: 30, 20, 10, 30 reps
Dumbbell Elbows-out Press (neck): 30, 20, 10, 30 reps

AB CIRCUIT: 3-5 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 3 SETS

Low Back Extensions: 25 reps Banded Good Mornings: 20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

 

LEVEL 2

WARMUP

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

FRONT SQUAT

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

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 15 reps
Banded Rotator Cuffs: 15 reps
Banded Press: 10-15 reps

BENCH PRESS MAX WORK

Week 1: Arch Bar Close Grip
Week 2: Fat Bar
Week 3: Pause Rep Arch Bar
Week 4: Incline 1 Rep Max

CHEST & UPPER BACK THICKNESS: 5-6 SETS

Incline DB or Barbell Bench: 18, 12, 8, 8, 8, 5, 18 reps
Cable, Barbell or DB Shrugs: 15-20 reps

PUMP WORK: 3 SETS TOTAL

Cable Crossovers: 25, 15, 8, 25 reps
Dips - banded if needed: 25, 15, 8, 25 reps
Banded Arrows: 25 reps

3 SET TRICEP PUMP SUPERSET

V-bar Straight Bar Pushdowns: 25, 15, 8, 25 reps
Dumbbell Elbows-out Press (neck): 25, 15, 8, 25 reps

AB CIRCUIT: 3-4 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 2-3 SETS

Low Back Extensions: 20-25 reps Banded Good Mornings: 15-20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

 

LEVEL 1

WARMUP

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

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 10 reps
Banded Rotator Cuffs: 10 reps
Banded Press: 10-12 reps

BENCH PRESS MAX WORK

Week 1: Arch Bar Close Grip
Week 2: Fat Bar
Week 3: Pause Rep Arch Bar
Week 4: Incline 1 Rep Max

CHEST & UPPER BACK THICKNESS: 5 SETS

Incline DB or Barbell Bench: 15, 10, 6, 6, 6, 4, 15 reps
Cable, Barbell or DB Shrugs: 15 reps

PUMP WORK: 2-3 SETS TOTAL

Cable Crossovers: 20, 12, 8, 20 reps
Dips - banded if needed: 20, 12, 8, 20 reps
Banded Arrows: 20 reps

2-3 SET TRICEP PUMP SUPERSET

V-bar Straight Bar Pushdowns: 20, 12, 8, 20 reps
Dumbbell Elbows-out Press (neck): 20, 12, 8, 20 reps

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps

 

LOW BACK SUPER HIGH VOLUME: 2 SETS

Low Back Extensions: 20 reps Banded Good Mornings: 12 reps

 

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

Day 03 Wednesday

BACK SQUATS, QUADS, AND HAMSTRINGS

LEVEL 3

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each

 

BACK SQUAT MAX EFFORT WORK

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

BAR WAVE - 1 REP MAXES Week 1: Bow bar + 1 red Week 2: Squat bar + 2 red Week 3: Bow bar + 3 red Week 4: Squat bar +4 red

 

SPLIT LEG SQUATS

*Leg on a bench

5 sets of 5 reps

 

SINGLE LEG RDL

3 sets of 8 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 8 reps

 

STANDING LEG CURLS

100 reps each side

 

HEAVY SLED DRAGS

3 trips backwards

 

AB CIRCUIT: 3-5 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 3 SETS

Low Back Extensions: 25 reps Banded Good Mornings: 20 reps

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each

 

BACK SQUAT MAX EFFORT WORK

BAR WAVE - 1 REP MAXES Week 1: Bow bar Week 2: Squat bar Week 3: Bow bar Week 4: Squat bar

 

SPLIT LEG SQUATS

*Leg on a bench

5 sets of 4 reps

 

SINGLE LEG RDL

2-3 sets of 8 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 6-8 reps

 

STANDING LEG CURLS

80 reps each side

 

HEAVY SLED DRAGS

2-3 trips backwards

 

AB CIRCUIT: 3-4 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 2-3 SETS

Low Back Extensions: 20 reps Banded Good Mornings: 15 reps

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Sled, Deadmill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each

 

SPLIT LEG SQUATS

*Leg on a bench

4 sets of 4 reps

 

SINGLE LEG RDL

2-3 sets of 6 reps

 

WEIGHTED BACK EXTENSIONS

2-3 sets of 6 reps

 

STANDING LEG CURLS

60 reps each side

 

HEAVY SLED DRAGS

2-3 trips backwards

 

AB CIRCUIT: 3 SETS

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

 

LOW BACK SUPER HIGH VOLUME: 2 SETS

Low Back Extensions: 15-20 reps Banded Good Mornings: 12-15 reps

 

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

Day 04 Thursday

GOLDED ERA CHEST & BACK

LEVEL 3

WARMUP

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

 

FRONT SQUAT

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

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

 

UPPER BACK: 3 SETS

Banded Arrows: 20 reps Cable Shrugs: 20 reps

 

5 SET SUPERSET

Wide Grips Chin-ups: To failure Flat Dumbbell Bench: 30, 10, 10, 10, 5 reps

 

3-5 SET SUPERSET

Pulldowns (behind the neck): 15-20 reps Incline Barbell Bench Press: 15-20 reps

 

3-5 SET SUPERSET

Dumbbell Chest Flys: 15 reps Seated Rows: 15 reps

 

3-5 SET SUPERSET

Chin-ups: 5-20 reps Dips: 5-20 reps

 

3-5 SET SUPERSET

Dumbell Pullover: 12-15 reps Cable or Band Crossovers: 12-15 reps

 

AB CIRCUIT: 3-5 SETS

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

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

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

 

FRONT SQUAT

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

 

UPPER BACK: 2-3 SETS

Banded Arrows: 15-20 reps Cable Shrugs: 15-20 reps

 

4 SET SUPERSET

Wide Grips Chin-ups: To failure Flat Dumbbell Bench: 25, 8, 8, 8, 5 reps

 

3-4 SET SUPERSET

Pulldowns (behind the neck): 12-15 reps Incline Barbell Bench Press: 12-15 reps

 

3-4 SET SUPERSET

Dumbbell Chest Flys: 12 reps Seated Rows: 12 reps

 

3-4 SET SUPERSET

Chin-ups: 5-15 reps Dips: 5-15 reps

 

3-4 SET SUPERSET

Dumbell Pullover: 12 reps Cable or Band Crossovers: 12 reps

 

AB CIRCUIT: 3-4 SETS

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

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 2-3 sets of 10-12 reps

 

UPPER BACK: 2 SETS

Banded Arrows: 15 reps Cable Shrugs: 15 reps

 

3 SET SUPERSET

Wide Grips Chin-ups: To failure Flat Dumbbell Bench: 20, 6, 6, 6, 4 reps

 

3 SET SUPERSET

Pulldowns (behind the neck): 10 reps Incline Barbell Bench Press: 10 reps

 

3 SET SUPERSET

Dumbbell Chest Flys: 10 reps Seated Rows: 10 reps

 

3 SET SUPERSET

Chin-ups: 5-10 reps Dips: 5-10 reps

 

3 SET SUPERSET

Dumbell Pullover: 10 reps Cable or Band Crossovers: 10 reps

 

AB CIRCUIT: 3 SETS

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

 

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

Day 05 Friday

FRIDAY FLEX AT YOUR MOM'S HOUSE 🏡

LEVEL 3

WARMUP

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

 

FRONT SQUAT

No Bands,
Wrap up, Belt Max Effort  

WARMUP PUMP: 3 SETS

Cable Curls: 25-30 reps Straight Bar Pushdowns: 25-30 reps

 

QUAD SET PUMP CITY: 4 SETS

Incline Curls: 15, 10, 5, 25 reps Dumbell Skullcrushers: 15, 10, 5, 25 reps Alternating Curls: 15, 10, 5, 25 reps Overhead Cable Extension (top pulley): 15, 10, 5, 25 reps

*Do all one round of 15, take 1 minute rest, then 10 then 5 etc.

 

5 SET SUPERSET

Close Grip Bench EZ Bar: 12-20 Reps Preacher Curl: 12-20 reps

 

3 SET SUPERSET

Single Arm Band Pushdowns: 20 reps Concentration Curls: 8-12 reps

 

AB CIRCUIT: 3-5 SETS

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

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 45 minutes Deadmill: 10 minutes Jump Rope: 5 minutes

   

LEVEL 2

WARMUP

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

 

FRONT SQUAT

No Bands,
Wrap up, Belt Max Effort  

WARMUP PUMP: 2-3 SETS

Cable Curls: 20-25 reps Straight Bar Pushdowns: 20-25 reps

 

QUAD SET PUMP CITY: 4 SETS

Incline Curls: 12, 8, 5, 20 reps Dumbell Skullcrushers: 12, 8, 5, 20 reps Alternating Curls: 12, 8, 5, 20 reps Overhead Cable Extension (top pulley): 12, 8, 5, 20 reps

 

4 SET SUPERSET

Close Grip Bench EZ Bar: 12-15 Reps Preacher Curl: 12-15 reps

 

2-3 SET SUPERSET

Single Arm Band Pushdowns: 15 reps Concentration Curls: 8-10 reps

 

AB CIRCUIT: 3-4 SETS

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

 

WALKING LUNGES

400-800 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 40 minutes Deadmill: 8 minutes Jump Rope: 4 minutes

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 3 sets of 10-12 reps

 

WARMUP PUMP: 2 SETS

Cable Curls: 20 reps Straight Bar Pushdowns: 20 reps

 

QUAD SET PUMP CITY: 4 SETS

Incline Curls: 10, 8, 5, 15 reps Dumbell Skullcrushers: 10, 8, 5, 15 reps Alternating Curls: 10, 8, 5, 15 reps Overhead Cable Extension (top pulley): 10, 8, 5, 15 reps

 

3 SET SUPERSET

Close Grip Bench EZ Bar: 12 reps Preacher Curl: 12 reps

 

2-3 SET SUPERSET

Single Arm Band Pushdowns: 12 reps Concentration Curls: 8 reps

 

AB CIRCUIT: 3 SETS

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

 

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

Day 06 Saturday

GPP & CONDITIONING

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

Day 07 Sunday

GPP & CONDITIONING

WALKING LUNGES

400 meters

OR

CORY'S BUSY DIET CONDITIONING

Incline Walk on 12% for 35 minutes Deadmill: 6 minutes Jump Rope: 3 minutes

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