#SQUATLIFE BLOCK.2 (FS-Bench)

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 feet SQUAT VARIATION -- FRONT SQUAT *Work to a 1 Rep Max with a Pause ; No Belt *20 reps with bar, then 10,5,3,1,1,1 reps   CHEST & BACK -- 5 Set Superset Flat Bench Press (Heavy): 20 rep Warmup, then 3,3,3,1,1,1 T-Bar / Seated / Dumbbell Rows: 15 reps   CONDITIONING Walking Lunges: 400m on track or 15-20 minutes in gym

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 feet SQUAT VARIATION -- FRONT SQUAT *Work to a 1 Rep Max with a Pause ; With Belt *20 reps with bar only, then 10,5,3,1,1,1 reps   DEADLIFT 2 Plate Deficit Deadlift: 6 sets of 1,1,1,1,1,1 reps *2 Plates= 2 Steel plates or one 45 lb. Bumper plate OR Conventional Deadlift with Bands: 6 sets of 1,1,1,1,1,1 reps OR Conventional Deadlift: 6 sets of 1,1,1,1,1,1 reps   CHEST & BACK 5 Set Superset 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) ; WITHOUT RACKING WEIGHT Seated Rows or T-Bar Rows: 20 reps 5 Set Superset 3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) ; WITHOUT RACKING WEIGHT Seated Rows or T-Bar Rows: 20 reps CONDITIONING Walking Lunges: 400m or 15-20 minutes in gym

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 minutes Walking Lunges: 1 sets of 100-200 feet SQUAT VARIATION -- HIGH BAR BACK SQUAT *Work to a 1 Rep Max with a Pause ; Choice of Belt or not CONDITIONING -- 3 Set Superset *Rest as little as possible between sets GHD: 10-15 reps Weighted Crunches: 25 reps ARM PUMP SET -- 5 sets 3 Way Straight Bar Curls: 10 reps Each Way (Close / Normal / Wide) 3 Way Straight Bar Pushdowns: 10 reps Each Way (Close / Normal / Wide)

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 minutes Walking Lunges: 1 sets of 100-200 feet GHD: 1 set of 10-15 reps SQUAT VARIATION -- FRONT SQUAT *Work to a 1 Rep Max (Wraps on single reps if you want) ; With Belt *10,5,1,1,1,1,1 reps CHEST/BACK -- 5 Set Superset Flat Bench Press (Heavy): All sets except Warmup are Pauses ; The last single is a back off set for a 5 Second Pause) *20 reps with just bar, then 3,3,33,3,1,1,1,1 reps T-Bar / Seated / Dumbbell Rows: 15-20 reps CONDITIONING Walking Lunges: 400m or 15-20 minutes in the gym

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 minutes Walking Lunges: 1 sets of 100-200 feet GHD: 1 set of 10-15 reps SQUAT VARIATION -- BACK SQUAT (LOW, MEDIUM, OR WIDE STANCE) [insert squat variation video] *Work to a 1 Rep Max (With Belt & Wraps on Last 3 Sets) *20 reps with just bar, then 10, 5, 3, 1, 1, 1 reps SUMO DEADLIFT *6 sets of 1 rep with Belt *If you have options for bands, do one week with bands, and one week without   CHEST/BACK 5 Set Superset 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) ; NO RACKING BAR Seated Rows or T-Bar Rows: 20 reps 5 Set Superset 3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) ; NO RACKING BAR Seated Rows or T-Bar Rows: 20 reps CONDITIONING Walking Lunges: 400m or 15-20 minutes in gym

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 Minutes Walking Lunges: 1 sets of 100-200 feet SQUAT VARIATION -- FRONT SQUAT *6 sets of 2 reps at 70% of your belted max without wraps ; No Belt 3 Set Superset GHD: 10-15 reps Weighted Crunches: 25 reps

*Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. WARMUP Bike: 3 Minutes Walking Lunges: 1 sets of 100-200 feet SQUAT VARIATION -- FRONT SQUAT *6 sets of 2 reps at 50% of your max ; No Belt 3 Set Superset GHD: 10-15 reps Weighted Crunches: 25 reps