Day 01
Monday
DIP & RIP Witch Back Thickness
DIP & RIP Witch Back Thickness
LEVEL 3
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
3 SETS EACH
Isometric Ball Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps
FRONT SQUAT
Work to a 3 Rep Max 3, 3, 3, 3, 3, 3 reps (mini bands optional)
Week 1 - 2 Bands a side Week 2 - 3 Bands a side Week 3 - 4 Bands a side Week 4 - No Bands
DEADLIFT
All to a MAX 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional)
Week 1: Sumo or Conventional (off 3 mats) + Bands Week 2: Sumo or Conventional (off 2 mats) Week 3: Sumo or Conventional (deficit 1 thick mat + bands) Week 4: No Bands Off Floor
HEAVY BACK THICKNESS TRI-SET 1
Pull-ups: 20, 5, 5, 5, 5, 5, 20 reps Barbell Shrugs: 20, 5, 5, 5, 5, 5, 20 reps 1 Arm Rows: 20, 5, 5, 5, 5, 5, 20 reps
HEAVY BACK THICKNESS TRI-SET 2
T-Bar Shrugs: 20, 5, 5, 5, 5, 5, 20 reps Seated Rows: 20, 5, 5, 5, 5, 5, 20 reps Dumbbell Pullovers: 20, 5, 5, 5, 5, 5, 20 reps
EXTRA HIGH REP PRESSING WORK: 3-5 SET SUPERSET
Floor Press Dumbbells: 25 reps heavy Cable Shrugs: 25 reps Cable Face Pulls: 25 reps Triceps V-bar Pushdowns: 25 reps
5 SETS EACH
Ab Wheels: 25 reps Low Back Extensions: 10-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SETS EACH
Isometric Ball Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 15 reps
FRONT SQUAT
Work to a 3 Rep Max 3, 3, 3, 3, 3, 3 reps
DEADLIFT
All to a MAX 1, 1, 1, 1, 1, 1, 1 reps
Week 1: Sumo or Conventional (off 3 mats) Week 2: Sumo or Conventional (off 2 mats) Week 3: Sumo or Conventional (deficit 1 thick mat) Week 4: Off Floor
HEAVY BACK THICKNESS TRI-SET 1
Pull-ups: 15, 5, 5, 5, 5, 5, 15 reps Barbell Shrugs: 15, 5, 5, 5, 5, 5, 15 reps 1 Arm Rows: 15, 5, 5, 5, 5, 5, 15 reps
HEAVY BACK THICKNESS TRI-SET 2
T-Bar Shrugs: 15, 5, 5, 5, 5, 5, 15 reps Seated Rows: 15, 5, 5, 5, 5, 5, 15 reps Dumbbell Pullovers: 15, 5, 5, 5, 5, 5, 15 reps
EXTRA HIGH REP PRESSING WORK: 3-4 SET SUPERSET
Floor Press Dumbbells: 20 reps heavy Cable Shrugs: 20 reps Cable Face Pulls: 20 reps Triceps V-bar Pushdowns: 20 reps
4 SETS EACH
Ab Wheels: 20 reps Low Back Extensions: 10-15 reps
WALKING LUNGES
400 meters
LEVEL 2
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SETS EACH
Isometric Ball Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 15 reps
FRONT SQUAT
Work to a 3 Rep Max 3, 3, 3, 3, 3, 3 reps
DEADLIFT
All to a MAX 1, 1, 1, 1, 1, 1, 1 reps
Week 1: Sumo or Conventional (off 3 mats) Week 2: Sumo or Conventional (off 2 mats) Week 3: Sumo or Conventional (deficit 1 thick mat) Week 4: Off Floor
HEAVY BACK THICKNESS TRI-SET 1
Pull-ups: 15, 5, 5, 5, 5, 5, 15 reps Barbell Shrugs: 15, 5, 5, 5, 5, 5, 15 reps 1 Arm Rows: 15, 5, 5, 5, 5, 5, 15 reps
HEAVY BACK THICKNESS TRI-SET 2
T-Bar Shrugs: 15, 5, 5, 5, 5, 5, 15 reps Seated Rows: 15, 5, 5, 5, 5, 5, 15 reps Dumbbell Pullovers: 15, 5, 5, 5, 5, 5, 15 reps
EXTRA HIGH REP PRESSING WORK: 3-4 SET SUPERSET
Floor Press Dumbbells: 20 reps heavy Cable Shrugs: 20 reps Cable Face Pulls: 20 reps Triceps V-bar Pushdowns: 20 reps
3 SETS EACH
Ab Wheels: 15 reps Low Back Extensions: 10 reps
INCLINE WALKS
30-45 minutes
Day 02
Tuesday
CHESTICLE CITY
CHESTICLE CITY
LEVEL 3
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
3 SET SUPERSET
Ball Isometric Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps
FRONT SQUAT
Work to a 1 Rep Max 1, 1, 1, 1, 1, 1 reps (mini bands optional)
Week 1 - 2 Bands a side Week 2 - 3 Bands a side Week 3 - 4 Bands a side Week 4 - No Bands
UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT
Pulldowns or Pull-ups: 20 reps Chest-supported Shrugs: 20 reps Cable Pullovers: 20 reps Flat Bench Dumbbells: 20 reps
FLAT BENCH MAX EFFORT
All to a MAX –> 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional)
Week 1: 5-Count down, 1-Count pause, then up Week 2: Pause halfway down, pause on chest, then up Week 3: 3-Count pause Week 4: 1-Count pause
BLOOD PUMP STARTER
*1 Rep & 1 Hold - TRI SET Example: 1st rep hold for 1 count - 2 rep hold for 2 count - 3rd rep hold for 3 count, up to 6 & 6 heavy) Straight Bar Curls : 25 regular (6, 6, 6) 25 regular Rope Pushdowns: 25 regular (6, 6, 6) 25 regular Lateral Raises: 25 regular (6, 6, 6) 25 regular
HEAVY WORK: 3-5 SETS
Barbell Military Press - Close Grip: 5-8 reps Barbells Skullcrushers: 15 reps Hammer Curls: 8 reps Banded Elbows-out Press: 25 reps
3-5 SET SUPERSET
1-Arm Overhead Walking Carries: 50-100 feet each arm Rear Delt Flys (rings or chest supported): 15 reps
5 SETS EACH
Ab Wheels: 25 reps Low Back Extensions: 10-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SET SUPERSET
Ball Isometric Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 15 reps
FRONT SQUAT
Work to a 1 Rep Max 1, 1, 1, 1, 1, 1 rep
UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT
Pulldowns or Pull-ups: 15 reps Chest-supported Shrugs: 15 reps Cable Pullovers: 15 reps Flat Bench Dumbbells: 15 reps
FLAT BENCH MAX EFFORT
All to a MAX –> 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional)
Week 1: 5-Count down, 1-Count pause, then up Week 2: Pause halfway down, pause on chest, then up Week 3: 3-Count pause Week 4: 1-Count pause
BLOOD PUMP STARTER
*1 Rep & 1 Hold - TRI SET Example: 1st rep hold for 1 count - 2 rep hold for 2 count - 3rd rep hold for 3 count, up to 6 & 6 heavy) Straight Bar Curls : 20 regular (6, 6, 6) 20 regular Rope Pushdowns: 20 regular (6, 6, 6) 20 regular Lateral Raises: 20 regular (6, 6, 6) 20 regular
HEAVY WORK: 3-4 SETS
Barbell Military Press - Close Grip: 5-8 reps Barbells Skullcrushers: 12 reps Hammer Curls: 8 reps Banded Elbows-out Press: 20 reps
3-4 SET SUPERSET
1-Arm Overhead Walking Carries: 50-100 feet each arm Rear Delt Flys (rings or chest supported): 12 reps
4 SETS EACH
Ab Wheels: 20 reps Low Back Extensions: 10-15 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SET SUPERSET
Ball Isometric Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 10 reps
FRONT SQUAT
Work to a 1 Rep Max 1, 1, 1, 1, 1, 1 rep
UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT
Pulldowns or Pull-ups: 12 reps Chest-supported Shrugs: 12 reps Cable Pullovers: 12 reps Flat Bench Dumbbells: 12 reps
FLAT BENCH MAX EFFORT
All to a MAX –> 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional)
Week 1: 5-Count down, 1-Count pause, then up Week 2: Pause halfway down, pause on chest, then up Week 3: 3-Count pause Week 4: 1-Count pause
BLOOD PUMP STARTER
*1 Rep & 1 Hold - TRI SET Example: 1st rep hold for 1 count - 2 rep hold for 2 count - 3rd rep hold for 3 count, up to 6 & 6 heavy) Straight Bar Curls : 15 regular (6, 6, 6) 15 regular Rope Pushdowns: 15 regular (6, 6, 6) 15 regular Lateral Raises: 15 regular (6, 6, 6) 15 regular
HEAVY WORK: 3 SETS
Barbell Military Press - Close Grip: 5-8 reps Barbells Skullcrushers: 10 reps Hammer Curls: 8 reps Banded Elbows-out Press: 15 reps
3 SET SUPERSET
1-Arm Overhead Walking Carries: 50-100 feet each arm Rear Delt Flys (rings or chest supported): 10 reps
3 SETS EACH
Ab Wheels: 15 reps Low Back Extensions: 10 reps
INCLINE WALK
30-45 minutes
Day 03
Wednesday
LEGS
LEGS
LEVEL 3
WARMUP: 2 SETS
GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds
POWER: BACK SQUAT
1 REP MAX 1, 1, 1, 1, 1, 1 reps *BANDS OPTIONAL*
SPEED PULLS
(opposite of how you pulled Monday)
6-8 set of 2 reps 40-60% of MAX Low Rest between sets *Bands Optional
3 SETS
1 minute per week Box Squats So by week four - 4 minutes in a row
Box Squat (body weight or medicine ball) (Belt squat 50% body weight) & Hamstring Curls or Nordic’s or Glute Ham Machine: 20-25 reps
HEAVY LOW BACK PYRAMID
Low Back Extensions: 20, 15, 10, 5, 3 reps GHD Sit-ups: 10 reps touch the floor
4 SETS EACH
Ab Wheels: 25 reps Weighted Crunches: 25 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 2 SETS
GHD: 15 reps Stiff Leg Deadlifts: 10 reps Low Back Extensions: 10 reps Isometric Ball Squeeze: 30 seconds
POWER: BACK SQUAT
1 REP MAX 1, 1, 1, 1, 1, 1 reps
SPEED PULLS
(opposite of how you pulled Monday)
6-8 set of 2 reps 40-60% of MAX Low Rest between sets
2-3 SETS
1 minute per week Box Squats So by week four - 4 minutes in a row
Box Squat (body weight or medicine ball) (Belt squat 50% body weight) & Hamstring Curls or Nordic’s or Glute Ham Machine: 15-20 reps
HEAVY LOW BACK PYRAMID
Low Back Extensions: 15, 12, 8, 5, 3 reps GHD Sit-ups: 8 reps touch the floor
4 SETS EACH
Ab Wheels: 20 reps Weighted Crunches: 20 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS
GHD: 15 reps Stiff Leg Deadlifts: 10 reps Low Back Extensions: 10 reps Isometric Ball Squeeze: 30 seconds
2-3 SETS
1 minute per week Box Squats So by week four - 4 minutes in a row
Box Squat (body weight or medicine ball) (Belt squat 50% body weight) & Hamstring Curls or Nordic’s or Glute Ham Machine: 10 reps
HEAVY LOW BACK PYRAMID
Low Back Extensions: 12, 10, 8, 5, 3 reps GHD Sit-ups: 6 reps touch the floor
3 SETS EACH
Ab Wheels: 10-15 reps Weighted Crunches: 10-15 reps
INCLINE WALK
30-45 minutes
Day 04
Thursday
CHEST
CHEST
LEVEL 3
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
3 SET SUPERSET
GHD: 20 reps Ball Isometric Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps
FRONT SQUAT
1-count pause to a MAX Bands optional 1, 1, 1, 1, 1 reps
WARMUP: 2 SETS
Pull-ups: To Failure Dumbbell Pullovers: 20 reps Cable Shrugs: 20 reps Incline Dumbbell Press: 20 reps
INCLINE BARBELL BENCH: 4-6 SETS
6, 6, 6, 6 reps ; working up to a 6 REP MAX ALL WEEKS
Week 1: 1/2 way down, pause, then touch 'n go Week 2: 3-stop Pause Week 3: 1-count Pause Week 4: Regular Reps
*Superset with below back exercises*
Pulldowns (Wide boys): 12-15 reps *Go Heavy*
6 SET TRI- SUPERSET
Illegally Wide-grip Bench Feet Up Press: 15-20 reps (no need to go real heavy work on pump)
Band Pull Aparts: 1 minute Seated Rows: 20 reps Cable Pullovers: 20 reps
EXTRA WORK: 3 SETS
Chest Flys or Cable Flys: 20 reps Dips or Bodyweight Skullcrushers: 15-20 reps
2-4 SETS EACH
Low Back Extensions: 15 reps Ab Wheels: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SET SUPERSET
GHD: 15 reps Ball Isometric Squeeze: 45 seconds Dumbbell Stiff Leg Deadlifts: 15 reps
FRONT SQUAT
1-count pause to a MAX 1, 1, 1, 1, 1 reps
WARMUP: 2 SETS
Pull-ups: To Failure Dumbbell Pullovers: 15 reps Cable Shrugs: 15 reps Incline Dumbbell Press: 15 reps
INCLINE BARBELL BENCH: 4-5 SETS
6, 6, 6, 6 reps ; working up to a 6 REP MAX ALL WEEKS
Week 1: 1/2 way down, pause, then touch 'n go Week 2: 3-stop Pause Week 3: 1-count Pause Week 4: Regular Reps
*Superset with below back exercises*
Pulldowns (Wide boys): 12 reps *Go Heavy*
5 SET TRI- SUPERSET
Illegally Wide-grip Bench Feet Up Press: 12-15 reps (no need to go real heavy work on pump)
Band Pull Aparts: 45 seconds Seated Rows: 15 reps Cable Pullovers: 15 reps
EXTRA WORK: 2-3 SETS
Chest Flys or Cable Flys: 15 reps Dips or Bodyweight Skullcrushers: 12-15 reps
2-3 SETS EACH
Low Back Extensions: 12 reps Ab Wheels: 15 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SET SUPERSET
GHD: 12 reps Ball Isometric Squeeze: 30-45 seconds Dumbbell Stiff Leg Deadlifts: 12 reps
WARMUP: 2 SETS
Pull-ups: To Failure Dumbbell Pullovers: 10 reps Cable Shrugs: 10 reps Incline Dumbbell Press: 10 reps
INCLINE BARBELL BENCH: 4 SETS
6, 6, 6, 6 reps ; working up to a 6 REP MAX ALL WEEKS
Week 1: 1/2 way down, pause, then touch 'n go Week 2: 3-stop Pause Week 3: 1-count Pause Week 4: Regular Reps
*Superset with below back exercises*
Pulldowns (Wide boys): 10 reps *Go Heavy*
4 SET TRI- SUPERSET
Illegally Wide-grip Bench Feet Up Press: 12-15 reps (no need to go real heavy work on pump)
Band Pull Aparts: 30-45 seconds Seated Rows: 12 reps Cable Pullovers: 12 reps
EXTRA WORK: 2-3 SETS
Chest Flys or Cable Flys: 12 reps Dips or Bodyweight Skullcrushers: 10-12 reps
2-3 SETS EACH
Low Back Extensions: 10 reps Ab Wheels: 10 reps
INCLINE WALKS
30-45 minutes
Day 05
Friday
ARMZ
ARMZ
LEVEL 3
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
3 SETS
Ball Isometric Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps
FRONT SQUAT
No Bands or Pause to a MAX
5 SET TRI-SET WARMUP PUMP
V-Bar Cable Curls: 25 reps Bottom 1/4 rep Heavy Pushdowns: 25 reps Cable Face Pulls: 25 reps
PYRAMID WORK
20-15-10-5, then 1 drop set to failure
Behind the Neck Press (ear lobes & up) Straight Bar Heavy Pushdowns Seated Alternate Dumbbells Curls
3-5 SET TRI-SET
Preacher Curls (close & wide): 15/15 reps Dumbbell Skullcrushers & Elbows-out Press: 15/15 reps Seated Dumbbell Shrugs (overhand/underhand): 15/15 reps
SINGLE-ARM BLOW: 1-2 SETS OF 50 REPS
Rope or Band Pushdown Concentration Curl
3-5 SETS EACH
Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SETS
Ball Isometric Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 15 reps
FRONT SQUAT
No Bands or Pause to a MAX
4 SET TRI-SET WARMUP PUMP
V-Bar Cable Curls: 20 reps Bottom 1/4 rep Heavy Pushdowns: 20 reps Cable Face Pulls: 20 reps
PYRAMID WORK
20-15-10-5, then 1 drop set to failure
Behind the Neck Press (ear lobes & up) Straight Bar Heavy Pushdowns Seated Alternate Dumbbells Curls
3-4 SET TRI-SET
Preacher Curls (close & wide): 12/12 reps Dumbbell Skullcrushers & Elbows-out Press: 12/12 reps Seated Dumbbell Shrugs (overhand/underhand): 12/12 reps
SINGLE-ARM BLOW: 1-2 SETS OF 40 REPS
Rope or Band Pushdown Concentration Curl
3 SETS EACH
Low Back Extensions: 10 reps no plate Ab Wheels: 15 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP
Bike or Walk 3-5 minute Backwards on Deadmill (treadmill turned off)
2-3 SETS
Ball Isometric Squeeze: 45 seconds Dumbbell Stiff Leg Deadlifts: 12 reps
3-4 SET TRI-SET WARMUP PUMP
V-Bar Cable Curls: 15 reps Bottom 1/4 rep Heavy Pushdowns: 15 reps Cable Face Pulls: 15 reps
PYRAMID WORK
20-15-10-5, then 1 drop set to failure
Behind the Neck Press (ear lobes & up) Straight Bar Heavy Pushdowns Seated Alternate Dumbbells Curls
3-4 SET TRI-SET
Preacher Curls (close & wide): 10/10 reps Dumbbell Skullcrushers & Elbows-out Press: 10/10 reps Seated Dumbbell Shrugs (overhand/underhand): 10/10 reps
SINGLE-ARM BLOW: 1-2 SETS OF 30 REPS
Rope or Band Pushdown Concentration Curl
2-3 SETS EACH
Low Back Extensions: 8 reps no plate Ab Wheels: 12 reps
INCLINE WALKS
30-45 minutes