Day 01
Monday
MAX EFFORT DEADLIFT & BACK GAUNTLET
MAX EFFORT DEADLIFT & BACK GAUNTLET
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: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
3-count down, 1-count pause 3, 3, 3, 1, 1, 1 reps
DEADLIFT MAX
All to a MAX 3, 3, 3, 1, 1, 1 reps
Week 1: Meet Pull off the Floor Week 2: 4 Mats Week 3: Conventional Deficit, pull off 1 thick mat Week 4: Sumo thru Red Bands off floor
BACK GAUNTLET BLOOD PUMP: 5 SET SUPERSET
*Low to no rest
Wide Grip Pulldowns: 25 reps Under-grip Pulldowns: 25 reps Seated Rows: 25 reps Pull-ups: 10-15 reps Dumbell Pullovers: 25 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
Day 02
Tuesday
MAX EFFORT BENCH & CHESTICLE GAUNTLET
MAX EFFORT BENCH & CHESTICLE GAUNTLET
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: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
No Pause 3, 3, 3, 1, 1, 1 reps
WARMUP: 4 SET TRI-SET
Band Pull Aparts: 25 reps Wide Grip Lat Pulldowns: 20, 15, 15, 15 reps Dumbbell Pullovers: 15 reps
MAX EFFORT BENCH
Week 1: 3-count descending, then 1-count pause on chest
Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 7 (regular reps) at 75% of 1RM
Week 2: Pin Press or Floor Press
Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 7 at 80% of 1RM
Week 3: 3-Board Board Press with 1-count pause
Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 7 (no boards, regular reps) at 85% of 1RM
Week 4: 1-count pause on chest
Working to a 1RM 6 sets + 4 backdown sets: 3, 3, 1, 1, 1, 1 reps Then: 4 sets of 7 at 85-90% of 1RM
25 reps of Rope Face Pulls in between each set
CHESTICLE GAUNTLET OF PUMPZ: 5 SET SUPERSET
Low to no rest!!
Dumbbell Incline: 30 reps Dumbell Flat: 30 reps Dumbell Flys: 30 reps Dips: 15-30 reps Dumbell Pullovers: 25 reps (THIS PUMP IS NASTY)
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
Day 03
Wednesday
MAX EFFORT MEET SQUAT WORK W/ LEG NASTY
MAX EFFORT MEET SQUAT WORK W/ LEG NASTY
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: 25 reps Roman Chair Abs: 50 reps
BACK SQUAT MAX EFFORT WORK
Weeks 1 & 3: 3-Rep Max Weeks 2 & 4: 3-count pause
1, 1, 1, 1, 1, 1, 1 reps 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
CONVENTIONAL SPEED PULLS
IT NEEDS TO BE SUPER FAST 6 sets of 2 reps
Week 1: 30% plus reds Week 2: 35% plus reds Week 3: 40% plus reds Week 4: 45% plus reds
LEG NASTY GAUNTLET: 5 SETS
Split Leg Squats Back Leg Elevated: 8 reps Leg Extensions: 25 reps Weighted GHD: 25 reps Back Extensions Weighted: 25 reps Banded Hamstrings: 25 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
Day 04
Thursday
BUILDING A BENCH & PUMP WORK
BUILDING A BENCH & PUMP WORK
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: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
10-count pause 1, 1, 1, 1, 1, 1 reps
2 SET WARMUP
Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps
SUPERSET #1: “TESTING A NEW IDEA”
3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3 then superset Pull-ups
Week 1: 55-60% Current Max 3 close, 3 medium, 3 wide
Week 2: 60-65% Current Max 3 close, 3 medium, 3 wide
Week 3 – 65-70% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 70-75% Current Max 3 close, 3 medium, 3 wide
3 SETS
Close-Medium-Wide After each set of 3 grips do 12 heavy face pulls
Set 1: Barbell Incline: 15/15/15 reps Set 2: Barbell Incline: 10/10/10 reps Set 3: Barbell Incline: 8/8/8 reps Set 4: Barbell Incline: 5/5/5 reps
5 SET PUMP-SET
Dumbbell Flat: 30 reps Dumbbell Fly: 30 reps Dumbbell Pullovers: 20 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
Day 05
Friday
THE PUMP OF YOUR LIFE - ARMZ & SHOULDERS
THE PUMP OF YOUR LIFE - ARMZ & SHOULDERS
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: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT, BACK SQUAT OR BOTH 1:1
1,1,1,1,1,1,1 Work up to a MAX, gangstered out Wraps & nose work all of it if you feeling it
DROP SET GAUNTLET OF ENORMITY!!!
Tricep Pushdowns: 30 reps Go heavier 20 reps Go heavier 10 reps Barbell Curls: 30 reps Go heavier 20 reps Go heavier 10 reps Kickback Twist DB Under: 30 reps Go heavier 20 reps Go heavier 10 reps Preacher Curls: 30 reps Go heavier 20 reps Go heavier 10 reps Bench Dips (add weight): 30 reps Go heavier 20 reps Go heavier 10 reps Cable Curls: 30 reps Go heavier 20 reps Go heavier 10 reps
Once done, rest for 1 minute Repeat this for 3-5 sets Your arms will feel ridiculous
CAPPED SHOULDERS PUMP-SET
Military Press: 30 reps Go heavier 20 reps Go heavier 10 reps Lateral Raises: 30 reps Go heavier 20 reps Go heavier 10 reps Arrows: 30 reps Go heavier 20 reps Go heavier 10 reps Frontal Raises: 30 reps Go heavier 20 reps Go heavier 10 reps
Once done, rest for 1 minutes Repeat this for 3-5 sets Your Shoulders will feel ridiculous
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters