&; QUALITY SIZE &; STRENGTH

WARMUP & ACTIVATION 2 : 1-3 TIMES depending on the individual

Roll Out 3x SI stability 2 sets 20 side leg raises Single Leg split squat 15 a side Single Leg Thrust 15 a side Single Leg same side deadlift 15 a side

Max Effort Conjugate Conventional Dead lift (Work up to a one rep max)

Week 1: Deficit Standing on 1 Plate

Week 2: Deficit Standing on 2 Plates

Week 1: Rack or Block Pulls off 1 or 2 plates

Week 1: Conventional Off the Floor

3 SET SUPERSET 1 Arm or Bent Over Rows: 5-8 reps Heavy Barbell Shrugs: 10 reps

3 SET SUPERSET Barbell Pullovers: 8-12 reps Medium Grip Pulldowns Undergrip: 12-15 reps

3 SET SUPERSET Face Pulls Straight Bar Close -10-15 reps

Medium - 10-15 reps

Wide 10-15 reps Bench Groove 10-15 reps All in a row

Extra Triceps Project 5x15 reps Elbows out press

BACK SQUAT High Bar 1 count pause max *Add bands if you have them

45 degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps

Ab Wheels: 2-4 sets of 25 reps

 Conditioning Option 400 Meter Walking Lunges

WARMUP Rotator Cuffs: 50 reps

3 Way Upper Back Warmup Face Pulls: 15 reps Seated Row Pumps: 15 reps Straight Arm Pulldowns: 15 reps

SUPERSET Flat Bench (Close to Medium Grip): 5×1 (315,315,315,315,315,330) *3 step pause. Break elbows, halfway down, on chest

WITH

Neck Face Pulls: 20 reps Arrows Light: 20 reps (either or)

2-3 SETS each 

Illegally Wide Grip Bench Press: 20 reps  (135)

Decline Dumbbell Press: 20 reps (50)

Incline Dumbbell or Barbell Press: 20 reps

Floor Dumbbell Press: 20 reps

2 SETS

Dips: Till Failure

Chest Flys: 15 reps

Ab Wheels: 20-50 reps

FRONT SQUAT

*Work up to a 1 count pause single 225 we used bands

45 degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps

Ab Wheels: 2-4 sets of 25 reps

 Conditioning Option 400 Meter Walking Lunges

BOX SQUAT Weeks 1&3: Work to a 1 Rep Max REGULAR FREE SQUAT Weeks 2&4: Work to a 1 Rep Max

2-3 SET CIRCUIT: 15 REPS EACH Banded Skullcrushers Straight Bar Pushdowns Elbows Out Press on Flat Bench 1 Arm Kickback with a Twist Overhead Cable Press (top pulley) Incline DB Rollback with Twist Overhead Cable Press (seated) Banded Pushdowns Bench Dips (close hand position) Ultra Close Grip Bench (3/4 pumps)

45 degree Back Extensions: 3 sets of 10-15 reps 90 Degree Back Extensions: 3 sets of 10-15 reps

Ab Wheels: 2-4 sets of 25 reps

 Conditioning Option 400 Meter Walking Lunges

FRONT SQUAT Work to a Single Heavy

DUMBBELL SHRUGS: 3 SET TRI-SET Palms Down: 15 reps Palms Facing: 15 reps Palms Opened: 15 reps

3 SETS Around the World Rear Delts *Cable or Dumbbell *Top to Bottom 1-2 rounds per set

3 WAY 1 ARM ROWS - 3 sets

Over hand & Out / Regular/Under grip 10/10/10

3 SET SUPERSET ISO Bench Holds: 1 minute (1 inch above pause) Triceps Band Holds: 1 minute

3 SET SUPERSET Low Back Extensions: 10 heavy ass reps Hamstring Curls: 20 reps

3 SET SUPERSET GHD: 10 reps adding weight Seated or Standing Calf Raises: 20 reps

 Conditioning Option 400 Meter Walking Lunges

WARMUP -- 5 SET SUPERSET Rotator Cuffs: 20 reps Light Seated Rows: 20 reps

TOP END BENCH PRESS WORK *Pin Press OR Board Press Week 1: 4 Board (High Pin Press) Week 2: 3 Board (Slightly Lower) Week 3: 2 Board (Halfway Down) Week 4: 4 Board (High Pin Again) *Rep out normal 80-90 for as many reps as possible

LOWER END SPEED WORK -- 3 ROUNDS

BARBELL BOX SQUATS *30-50% *With Bands or 60-70% no bands *OR Regular Squats deep for speed (2 reps)

SUMO DEADLIFT *30-50% plus bands *OR regular weight (60-70%)

3 ROUNDS Barbell Jump Squats: 2 reps (We used 95 lbs. plus 100 lbs. of bands) Power clean or Conventional Pull: 2 reps (50% or pull 30% on clean: 2 reps)

3 ROUNDS Ab Wheels: 20 reps 90 Degree Back Extensions: 10-15 reps weighted

 Conditioning Option 400 Meter Walking Lunges

FRONT SQUAT 5 count pause

Rotator Cuff: 50 reps

SPEED BENCH CIRCUIT: Close Grip: 3 reps Face/Neck Pulls: 20 reps Medium Grip: 3 reps Face/Neck Pulls: 20 reps Wide Grip: 3 reps Face/Neck Pulls: 20 reps **3 TOTAL SETS THROUGH**

ALTERNATIVE OPTION If you are in a rush, do CLOSE MEDIUM AND WIDE in a row to 1 Set of Face Pulls *For 3 Total Sets

5 SET SUPERSET BEHIND THE NECK PRESS *20/8/8/8/20 Side Lying Laterals *20/8/8/8/20

REP PROGRESSION ARMS: 6 REPS Hammer Curls DB Kickbacks with Twist *3-5 TOTAL SETS*

REP PROGRESSION ARMS: 6 REPS Incline Curls Elbow Out Press *3-5 TOTAL SETS

Back Extensions: 100 reps no weight

Ab Wheels: 50 reps

Conditioning Option 400 Meter Walking Lunges