LEVEL 3

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: 1 Red band Week 2: 2 Red bands Week 3: 3 Red bands Week 4: No bands

 

DEADLIFT MAX

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

Week 1: Conventional + Bands Week 2: Conventional Week 3 : Sumo off two mats Week 4: Sumo standing on two mats

 

3-5 SET SUPERSET

3-Way Pulldowns Close/Medium/Wide 10/10/10 reps

Superset with:

3-Way Stiff Arm Pulldowns Close/Medium/Wide 10/10/10 reps

Then:

Banded Arrows: 30 reps

 

3-5 SET SUPERSET

3-Way Seated Rows   Chest/Top Ab/ Lower Ab Spots 10/10/10 reps

Superset with:

3-Way 1-Arm Rows 10/10/10 reps Regular - Overhand - Underhand

Then:

Cable Shrugs or Face Pulls: 30 reps

 

Ab Wheels: 100 wheels

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps

 

FRONT SQUAT

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

 

DEADLIFT MAX

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

Week 1: Conventional Week 2: Conventional Week 3 : Sumo off two mats Week 4: Sumo standing on two mats

 

3-4 SET SUPERSET

3-Way Pulldowns Close/Medium/Wide 8/18/8 reps

Superset with:

3-Way Stiff Arm Pulldowns Close/Medium/Wide 8/8/8 reps

Then:

Banded Arrows: 25 reps

 

3-4 SET SUPERSET

3-Way Seated Rows   Chest/Top Ab/ Lower Ab Spots 8/8/8 reps

Superset with:

3-Way 1-Arm Rows 8/8/8 reps Regular - Overhand - Underhand

Then:

Cable Shrugs or Face Pulls: 25 reps

 

Ab Wheels: 80 wheels

 

WALKING LUNGES

400 meters

   

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps

 

FRONT SQUAT

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

 

DEADLIFT MAX

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

Week 1: Conventional Week 2: Conventional Week 3 : Sumo off two mats Week 4: Sumo standing on two mats

 

3-4 SET SUPERSET

3-Way Pulldowns Close/Medium/Wide 8/18/8 reps

Superset with:

3-Way Stiff Arm Pulldowns Close/Medium/Wide 8/8/8 reps

Then:

Banded Arrows: 25 reps

 

3-4 SET SUPERSET

3-Way Seated Rows   Chest/Top Ab/ Lower Ab Spots 8/8/8 reps

Superset with:

3-Way 1-Arm Rows 8/8/8 reps Regular - Overhand - Underhand

Then:

Cable Shrugs or Face Pulls: 25 reps

 

Ab Wheels: 80 wheels

 

INCLINE WALK

30-45 minutes

LEVEL 3

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

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

Band Wave Week 1: 1 Red band Week 2: 2 Red bands Week 3: 3 Red bands Week 4: No bands

 

WARMUP: 3 SET TRI-SET

Band Pull Aparts: 25 reps Band Arrows: 25 reps Stiff Arm Cable Pullovers: 15 reps

 

CONJUGATE BENCH PRESS MAX & BACKDOWNS

3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set

Week 1: 2-Stop Pause plus backdown sets of 3×6

Week 2: 3-count pause on chest plus backdown sets of 3×6

Week 3: 1-count pause plus backdown sets of 3×6

Week 4: Floor Press plus back down sets of 3×6

 

CHESTICLE GAUNTLET: 5 SET SUPERSET

Low to no rest!!

Dumbbell Incline Bench: 20-30 reps Dumbell Flat Bench: 20-30 reps Dumbell Flys: 20-30 reps Dips: 15-30 reps Dumbell Pullovers: 25 reps

(THIS PUMP IS NASTY)

OR

CHESTICLE GAUNTLET: 5 SET SUPERSET

Low to no rest!!

Bamboo or Hanging Kettlebell Incline Bench: 20 reps Bamboo or Hanging Kettlebell Flat Bench: 20 reps Cable Crossovers: 20 reps Dips: 15-30 reps Dumbell Pullovers: 12 reps

 

4 SET TRI-SET

Skullcrushers – to the bench: 15, 12, 10, 5 reps Band Pushdowns: 30 reps

 

Ab Wheels: 100 wheels

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps

 

FRONT SQUAT

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

 

WARMUP: 2-3 SET TRI-SET

Band Pull Aparts: 20 reps Band Arrows: 20 reps Stiff Arm Cable Pullovers: 10 reps

 

CONJUGATE BENCH PRESS MAX & BACKDOWNS

3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set

Week 1: 2-Stop Pause plus backdown sets of 3×6

Week 2: 3-count pause on chest plus backdown sets of 3×6

Week 3: 1-count pause plus backdown sets of 3×6

Week 4: Floor Press plus back down sets of 3×6

 

CHESTICLE GAUNTLET: 4 SET SUPERSET

Low to no rest!!

Dumbbell Incline Bench: 20-25 reps Dumbell Flat Bench: 20-25 reps Dumbell Flys: 20-25 reps Dips: 15-25 reps Dumbell Pullovers: 20 reps

(THIS PUMP IS NASTY)

OR

CHESTICLE GAUNTLET: 4 SET SUPERSET

Low to no rest!!

Bamboo or Hanging Kettlebell Incline Bench: 15 reps Bamboo or Hanging Kettlebell Flat Bench: 15 reps Cable Crossovers: 15 reps Dips: 15-25 reps Dumbell Pullovers: 10 reps

 

3 SET TRI-SET

Skullcrushers – to the bench: 15, 12, 10, 5 reps Band Pushdowns: 25 reps

 

Ab Wheels: 80 wheels

 

WALKING LUNGES

400 meters

   

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps

 

WARMUP: 2-3 SET TRI-SET

Band Pull Aparts: 15 reps Band Arrows: 15 reps Stiff Arm Cable Pullovers: 8 reps

 

CHESTICLE GAUNTLET: 3 SET SUPERSET

Low to no rest!!

Dumbbell Incline Bench: 15-20 reps Dumbell Flat Bench: 15-20 reps Dumbell Flys: 15-20 reps Dips: 15-20 reps Dumbell Pullovers: 15 reps

(THIS PUMP IS NASTY)

OR

CHESTICLE GAUNTLET: 3 SET SUPERSET

Low to no rest!!

Bamboo or Hanging Kettlebell Incline Bench: 12 reps Bamboo or Hanging Kettlebell Flat Bench: 12 reps Cable Crossovers: 12 reps Dips: 12 reps Dumbell Pullovers: 8 reps

 

2-3 SET TRI-SET

Skullcrushers – to the bench: 15, 12, 10, 5 reps Band Pushdowns: 20 reps

 

Ab Wheels: 60 wheels

 

INCLINE WALKS

30-45 minutes

LEVEL 3

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps 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

Band Wave Week 1: 1 Red band - regular bar Week 2: 2 Red bands - regular bar Week 3: 3 Red bands - regular bar Week 4: No bands

Weeks 1 & 3: 2 Rep Max Week: 3 Safety Squat Bar (if available)

Weeks 2 & 4: 1-count pause to a 1 Rep max

Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible Bands are optional

 

SPEED DEADLIFTS

6 sets of 2 reps Going up each week 5% 55-60-65-70% of max

 

HEAVY POSTERIOR CHAIN WORK: 3 SETS EACH

Hammy Strap: 3 sets of 5-10 reps if available Heavy Low Back Extension (1-5 plates): 3 sets of 6-10 reps

 

QUAD PUMP: 3 SET SUPERSET

Leg Extension: 20 reps Sissy Squats: 10-20 reps

 

Ab Wheels: 100 wheels

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 12 reps Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps

 

BACK SQUAT MAX EFFORT WORK

Weeks 1 & 3: 2 Rep Max Week: 3 Safety Squat Bar (if available)

Weeks 2 & 4: 1-count pause to a 1 Rep max

Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible Bands are optional

 

SPEED DEADLIFTS

6 sets of 2 reps Going up each week 5% 55-60-65-70% of max

 

HEAVY POSTERIOR CHAIN WORK: 3 SETS EACH

Hammy Strap: 3 sets of 5-8 reps if available Heavy Low Back Extension (1-5 plates): 3 sets of 6-8 reps

 

QUAD PUMP: 2-3 SET SUPERSET

Leg Extension: 15 reps Sissy Squats: 10-15 reps

 

Ab Wheels: 80 wheels

 

WALKING LUNGES

400 meters

   

LEVEL 1

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 10 reps Good Mornings: 15 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps

 

HEAVY POSTERIOR CHAIN WORK: 2-3 SETS EACH

Hammy Strap: 2-3 sets of 5-8 reps if available Heavy Low Back Extension (1-5 plates): 2-3 sets of 6-8 reps

 

QUAD PUMP: 2-3 SET SUPERSET

Leg Extension: 10 reps Sissy Squats: 10 reps

 

Ab Wheels: 60 wheels

 

INCLINE WALK

30-45 minutes

LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

 

EITHER REST OR FRONT SQUAT

Regular rep, no belt to a Max 1, 1, 1, 1, 1, 1 reps Same band wave

 

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

 

SPEED OR FLOOR WORK

Pick which you like better, or better yet need

3-Way Floor Press & 20 Band Pull Aparts

So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide

Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide

Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide

OR

SPEED WORK & 20 Band Pull Aparts

Reassess your max from last month, change percentage & go So your 3/3/3, then superset Pull-ups

Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

If you have time, do both if you can

 

BARBELL INCLINE PRESS

3x6 of each variation

Week 1: 2-Stop Pause

Week 2: 3-Count pause on chest

Week 3: 1-count pause

Week 4: Regular Reps

 

LIGHT PUMP: 3-5 SET SUPERSET

Chest Flys: 20 reps Cable Flys: 20 reps Dips: 20 reps Dumbbell Pullovers: 20 reps

 

Ab Wheels: 100 wheels

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps

 

EITHER REST OR FRONT SQUAT

Regular rep, no belt to a Max 1, 1, 1, 1, 1, 1 reps

 

2 SET WARMUP

Push-ups: 20-40 reps Stiff Arm Cable Pulldowns/Pullovers: 20-40 reps

 

SPEED OR FLOOR WORK

Pick which you like better, or better yet need

3-Way Floor Press & 20 Band Pull Aparts

So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide

Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide

Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide

OR

SPEED WORK & 20 Band Pull Aparts

Reassess your max from last month, change percentage & go So your 3/3/3, then superset Pull-ups

Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

If you have time, do both if you can

 

BARBELL INCLINE PRESS

3x6 of each variation

Week 1: 2-Stop Pause

Week 2: 3-Count pause on chest

Week 3: 1-count pause

Week 4: Regular Reps

 

LIGHT PUMP: 3-4 SET SUPERSET

Chest Flys: 15 reps Cable Flys: 15 reps Dips: 15 reps Dumbbell Pullovers: 15 reps

 

Ab Wheels: 80 wheels

 

WALKING LUNGES

400 meters

   

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps

 

2 SET WARMUP

Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps

 

SPEED OR FLOOR WORK

Pick which you like better, or better yet need

3-Way Floor Press & 20 Band Pull Aparts

So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide

Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide

Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide

OR

SPEED WORK & 20 Band Pull Aparts

Reassess your max from last month, change percentage & go So your 3/3/3, then superset Pull-ups

Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

If you have time, do both if you can

 

BARBELL INCLINE PRESS

3x6 of each variation

Week 1: 2-Stop Pause

Week 2: 3-Count pause on chest

Week 3: 1-count pause

Week 4: Regular Reps

 

LIGHT PUMP: 3 SET SUPERSET

Chest Flys: 10 reps Cable Flys: 10 reps Dips: 10 reps Dumbbell Pullovers: 10 reps

 

Ab Wheels: 60 wheels

 

INCLINE WALK

30-45. minutes

LEVEL 3

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Banded Arrows: 20 Stiff Arm Pulldowns: 20

 

FRONT SQUAT

No Bands

1 Rep max, No Pause Work up to a MAX, gangstered out Wraps & nose work all of it if you feeling it

 

THE SHOULDER HEAVY 2 LIGHT PRESS & PUMP QUAD SET: 3-4 SETS

Seated Barbell Military Press: 12, 10, 8, 5 reps Touch chin & up

Behind the Neck Pulldowns: 20 reps

Lying Lateral Raises: 20 reps

Band Arrows: 30 reps

 

WARMUP PUMP: 3 SET SUPERSET

Cable Bicep Curls: 30 reps Band Pushdowns: 30 reps

 

PUMPS ON PUMPS CRIME: 3-5 SETS

Skullcrushers: 20/20/20/20 reps (Chin/nose/forehead/bench)

SUPERSET

Incline Curls 15/15/15/15 reps (Regular/hammer/full twist curl/hang & twist)

 

3-5 SET DIPSET

Bodyweight Skulls: 15 reps Bodyweight Dips: 15 reps Bench Dips: 15 reps

 

PREACHER WORK: 3 SETS

3-Count down then curl up 15 reps w/ narrow grip

SUPERSET

Forearm Curls: 15 reps

 

Ab Wheels: 100 wheels

 

WALKING LUNGES

400-800 meters

   

LEVEL 2

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 20 reps GHD: 20 reps Banded Arrows: 15 Stiff Arm Pulldowns: 15

 

FRONT SQUAT

No Bands

1 Rep max, No Pause Work up to a MAX, gangstered out Wraps & nose work all of it if you feeling it

 

THE SHOULDER HEAVY 2 LIGHT PRESS & PUMP QUAD SET: 3 SETS

Seated Barbell Military Press: 12, 10, 8, 5 reps Touch chin & up

Behind the Neck Pulldowns: 15 reps

Lying Lateral Raises: 15 reps

Band Arrows: 25 reps

 

WARMUP PUMP: 2-3 SET SUPERSET

Cable Bicep Curls: 25 reps Band Pushdowns: 25 reps

 

PUMPS ON PUMPS CRIME: 3-4 SETS

Skullcrushers: 15/15/15/15 reps (Chin/nose/forehead/bench)

SUPERSET

Incline Curls 12/12/12/12 reps (Regular/hammer/full twist curl/hang & twist)

 

3-4 SET DIPSET

Bodyweight Skulls: 12 reps Bodyweight Dips: 12 reps Bench Dips: 12 reps

 

PREACHER WORK: 3 SETS

3-Count down then curl up 12 reps w/ narrow grip

SUPERSET

Forearm Curls: 12 reps

 

Ab Wheels: 80 wheels

 

WALKING LUNGES

400 meters

   

LEVEL 1

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 15 reps GHD: 15 reps Banded Arrows: 12 Stiff Arm Pulldowns: 12

 

THE SHOULDER HEAVY 2 LIGHT PRESS & PUMP QUAD SET: 2-3 SETS

Seated Barbell Military Press: 12, 10, 8, 5 reps Touch chin & up

Behind the Neck Pulldowns: 12 reps

Lying Lateral Raises: 12 reps

Band Arrows: 20 reps

 

WARMUP PUMP: 2-3 SET SUPERSET

Cable Bicep Curls: 20 reps Band Pushdowns: 20 reps

 

PUMPS ON PUMPS CRIME: 3 SETS

Skullcrushers: 12/12/12/12 reps (Chin/nose/forehead/bench)

SUPERSET

Incline Curls 10/10/10/10 reps (Regular/hammer/full twist curl/hang & twist)

 

3 SET DIPSET

Bodyweight Skulls: 10 reps Bodyweight Dips: 10 reps Bench Dips: 10 reps

 

PREACHER WORK: 2-3 SETS

3-Count down then curl up 10 reps w/ narrow grip

SUPERSET

Forearm Curls: 10 reps

 

Ab Wheels: 60 wheels

 

INCLINE WALK

30-45 minutes