EXTREME GAINZ ADVISORY

FRONT SQUAT 1 count pause to a MAX 3,3,3,1,1,1 reps *Bands optional

DEADLIFT MAX *Sumo OR Conventional* Bands are optional All to a MAX --> 3,3,3,1,1,1 reps

Week 1: Off the Floor (Quad Red Bands)

Week 2: Thick Mat from a Deficit ; straight weight

Week 3: Off Thick Mat or Block Pulls plus bands

Week 4: Off Floor, No Bands

OG PYRAMID 5 SET SUPERSET Incline Barbell or Dumbbell Bench 20, 10, 5, 1, 20 reps

Pull-ups (weighed if needed) or Pulldowns 20, 10, 5, 1, 20 reps

5 SET SUPERSET Barbell Floor Press: 8 Reps Dips: 10 reps weighted Seated Rows (1/4 method): 12-Reps

IF YOU NEED MORE... Chest Flys: 20 reps Dumbbell Pullovers: 20 Reps

3-5 SETS EACH GHD: 10-20 Reps Low Back Extensions: 10 reps with plates Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT Regular Rep to a MAX 3,3,3,1,1,1 reps *Bands optional

CLOSE GRIP MAX Bands are optional All to a MAX --> 3,3,3,1,1,1 reps

Week 1: Pin Press from Bottom Position Face Pulls or Band Pull Aparts in between each attempt.

Week 2: 3 Count Down / Pause at Bottom

Week 3: Pause at Bottom ; 3 meet attempts pick weights same way

Week 4: Touch N Go

5 SET SUPERSET Heavy Standing Barbell Press 20, 10, 5, 1, 20 reps Behind the Neck Pulldowns: 10, 10, 10, 10, 10 reps

5 SET SUPERSET Overhead Tricep Extensions: 12 reps heavy Bodyweight Triceps: 10–15 Reps Add weight vest if possible

5 SET SUPERSET Straight Bar or EZ Bar Curls: 12 reps Reverse Curls: 20 reps

WALKING LUNGES 400-800 meters

BACK SQUAT MAX Bands are optional All to a MAX --> 3,3,3,1,1,1 reps

Week 1: Regular Rep Max

Week 2: 3 Meet Attempts Pick weights how you would in a powerlifting meet

Week 3: 1 Count Pause Max

Week 4: 3 Count Pause

OG PYRAMID 5 SET SUPERSET Stiff Leg Deadlifts 20, 10, 5, 1, 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT Belt-less, Regular Rep to a MAX 3,3,3,1,1,1 reps Bands Optional

INCLINE OR FLAT (YOUR CALL) Bands optional

Week 1: 1/4 down & up 1/2 way down & up 1 inch off chest & up Touch chest & up is 1 Rep for a total of 4 moves Work up to a MAX on this variation

Week 2:   1/2 way down pause, then go down pause at bottom, then explode up to a 4-6 Rep MAX

Week 3: 6 Rep Touch n Go MAX

Week 4:  1/4 Rep Method to a 6 Rep MAX Bands are optional

In between these, take above superset with Chest-supported Rows or T-bar Rows 12-15 reps heavy each set

DB QUICK PYRAMID SETS VARIATIONS  Incline Dumbbell Press 20-10 reps Regular Dumbbell Press 20-10 reps Floor Dumbbell Press 20-10 reps

BACK QUICK PYRAMID SUPERSETS WITH ABOVE V-Bar or Regular Pull-ups: 20-10 reps Seated Rows: 20-10 reps V-Bar Pulldowns: 20-10 reps

WANT MORE?  LAST  5 SET SUPERSET Illegally-wide Grip (light): 20 reps Dumbbells Shrugs: 20 reps

3-5 SETS EACH GHD: 10-20 Reps Low Back Extensions: 10 reps with plates Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT W/ CAMBERED BAR No Bands ; 3,3,3,1,1,1 reps If you have one or not regular bar

3 SET SUPERSET WARMUP Cable Curls: 25 reps Band Pushdowns: 25 Reps Lateral Raises: 25 reps

ONE BIG CIRCUIT BELOW: Rep Progression Dumbbell Curls 1-6 regular curls 1- 6 hammer Each way

Rep Progression Ez Bar Skulls or DB skulls 1-6 touch your nose 1-6 touch top of your head Each way

Rep Progression 1-6 Alternate Barbell Military Press Earlobes and Chin so both sides of your head

**3-5 ROUNDS OF EACH ONE**

3-5 SET TRI-SET FINISHER Lying Side Laterals: 12 reps each side Bodyweight Skullcrushers: 12-20 Reps Cable Preacher Curls: 30 reps

3-5 SETS EACH GHD: 10-20 Reps Low Back Extensions: 10 reps with plates Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

DAILY GPP CHECKLIST ✔️Walking Lunges: 800 meters ✔️Hamstrings: 5 minutes ✔️Band Pull Aparts: 5 minutes ✔️Ab Wheels: 100 reps ✔️Band Tricep Extensions: 100 reps ✔️Weighted Lower Back Extensions: 3-5x10 reps ✔️Calf Raises: 50-100 reps

DAILY GPP CHECKLIST ✔️Walking Lunges: 800 meters ✔️Hamstrings: 5 minutes ✔️Band Pull Aparts: 5 minutes ✔️Ab Wheels: 100 reps ✔️Band Tricep Extensions: 100 reps ✔️Weighted Lower Back Extensions: 3-5x10 reps ✔️Calf Raises: 50-100 reps