THE EXPERIMENT

DO NOT SKIP

Walking Lunges: 5 Minutes Back Extensions: 2 sets of 20-25 reps Straight Leg Toes to Bar: 2 sets of 10-15 reps

LOW BACK -- DEADLIFT WORK **Add bands if you have the set-up**

**Up to a Max**

Week 1: Standing on 1 Plate, pause at knee for 1 count Week 2: Standing on 2 Plates, pause at knee for 1 count Week 3: Sumo Stance Standing on 1 Plate, pausing at knee for 1 count Week 4: Sumo Stance Standing on 2 Plates, pausing at knee for 1 count

VOLUME GANGSTA -- 5 SET SUPERSET Pull-ups or Pulldowns (medium to wide grip): 5-15 reps Seated Low Rows: 15-20 reps

UPPER BACK BLAST Dumbbell Shrugs: 100 reps, 3 ways *Regular, hands over, hands under *Rule is you can't set them down until you hit 100

ISOMETRIC HOLDS -- 3 SET SUPERSET T's: 30 seconds Arrows: 30 seconds

FRONT SQUAT 1RM with a 5 second count pause

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 10-15 reps with weight OR Stiff Leg Dumbbell Deads: 15 reps

Ab Wheels or Cable Crunches: 2-4 sets of 25 reps

CONDITIONING OPTION Walking Lunges: 400 meters

DO NOT SKIP

Walking Lunges: 5 Minutes Back Extensions: 2 sets of 20-25 reps Straight Leg Toes to Bar: 2 sets of 10-15 reps

WARMUP Rotator Cuffs: 50 reps UPPER BODY/LOWER BENCH MOBILITY Face Pulls: 100 reps Isometric Holds: 3 sets of 30 seconds

SUPERSET WEEK 1: Flat Bench & Close Grip w/ Pause: 5 sets of 5 reps WEEK 2: Flat Bench & Close Grip w/ Pause: 5 sets of 2 reps WEEK 3: Close Grip 5x1 & 3 Stop Pause WEEK 4: Work up to a Pause Grip with your strongest

5 SET MASSIVE CHEST PUMP SUPERSET Dips: 10 reps Weighted or Non-weighted Incline Presses: 1/4 rep 12-15 reps

BASIC BLASTER Push-ups: 100-250 reps *Between push-ups hit deadlift sets

SPEED PULLS 9 sets of 3 reps at 50-70% *If you have bands: 50% + Bands Conventional Hook Grip: 3x3 Snatch Hook Grip: 3x3 Regular Mixed Grip: 3x3

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 10-15 reps with weight OR Stiff Leg Dumbbell Deads: 15 reps

Ab Wheels or Cable Crunches: 2-4 sets of 25 reps

CONDITIONING OPTION Walking Lunges: 400 meters

DO NOT SKIP

Walking Lunges: 5 Minutes Back Extensions: 2 sets of 20-25 reps Straight Leg Toes to Bar: 2 sets of 10-15 reps

PAUSE BACK SQUATS 3 Second Pause Gangstered Out

RACK OR BLOCK PULL Conventional Stance Right Below the Knee to 1RM

SPEED BENCH 30-50% or All Bands 9 sets of 2 reps Regular Grip

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 10-15 reps with weight Hamstring Curls: 4 sets of 25 reps

Ab Wheels or Cable Crunches: 2-4 sets of 25 reps

CONDITIONING OPTION Walking Lunges: 400 meters

DO NOT SKIP

Walking Lunges: 5 Minutes Back Extensions: 2 sets of 20-25 reps Straight Leg Toes to Bar: 2 sets of 10-15 reps

SPEED PULLS 1 Plate Deficit (about 2") 4-6 sets of 2 reps at 50-70%

VOLUME 5 SET SUPERSET V-Bar Pull-ups or Pulldowns: 5-15 reps Seated Rows w/ Lat Bar: 15-20 reps

UPPER BACK BLAST Twice the Weight as Monday Dumbbell Shrugs: 50 reps, 3 Ways *Regular, Hands Over, Hands Under *Can't set them down till you hit 50 reps

3 SET SUPERSET Lying Side Laterals: 12-15 reps Cable Pullovers: 12-15 reps

FRONT SQUAT 10 second pause

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 10-15 reps with weight OR Stiff Leg Dumbbell Deads: 15 reps

Ab Wheels or Cable Crunches: 2-4 sets of 25 reps

CONDITIONING OPTION Walking Lunges: 400 meters

DO NOT SKIP

Walking Lunges: 5 Minutes Back Extensions: 2 sets of 20-25 reps Straight Leg Toes to Bar: 2 sets of 10-15 reps

FLOOR PRESS Week 1: 3RM, then 3x5 back off Week 2: 5RM, then 3x3 back off Week 3: 1RM, then 3x3 back off Week 4: 8RM, then 3x5 back off

ISO HOLDS Against Bands or Weights 3 sets of 1 Minute Halfway Down

INCLINE DUMBBELL BENCH 10 Rep Max COLD Try to beat this each week!

FLAT DUMBBELL BENCH 20 Rep Max COLD Try to beat this each week!

Dips: 50-100 reps

SUMO DEADLIFT Hook Grip 1 Rep Max

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 10-15 reps with weight OR Stiff Leg Dumbbell Deads: 15 reps

Ab Wheels or Cable Crunches: 2-4 sets of 25 reps

CONDITIONING OPTION Walking Lunges: 400 meters

DO NOT SKIP

Walking Lunges: 5 Minutes Back Extensions: 2 sets of 20-25 reps Straight Leg Toes to Bar: 2 sets of 10-15 reps

Behind the Neck Press 5 sets of 12-15 reps Work up to a Heavy Set

5 SET TRI-SET Heavy Ass DB Rollbacks: 20 reps Heavy Ass Hammer Curls: 15 reps Heavy Ass Side Laterals: 12 reps

5 SET TRI-SET Overhead Cable Press: 20 reps 45 lb. Straight Bar Curls: 20 reps Lying Side Lateral: 20 reps

SPEED PULLS Straight Weight 50-70% Conventional Standing on 1 Plate: 4-6 sets of 2 reps

LOW BACK & CORE GPP 90 Degree Back Extensions: 3 sets of 10-15 reps with weight OR Stiff Leg Dumbbell Deads: 15 reps

Ab Wheels or Cable Crunches: 2-4 sets of 25 reps

CONDITIONING OPTION Walking Lunges: 400 meters