&; PUMPZ, GAINZ &; PRZ

POSTERIOR WARMUP: 2 SETS NON-STOP QUICK SI Warmup if needed then: Good Mornings: 20 reps Light (95-135 lbs.) Stiff Leg Deadlifts: 10 reps Light (135-225 lbs.) Back Extensions or GHD: 20 reps Toes to Bar or Ab Wheels: 10-20 reps

LOW BACK MAX EFFORT *Singles until you reach a 1RM

Week 1: Pull Conventional off floor (thru band if available) Week 2: Pull Conventional Standing on 1 Plate (thru band if available) Week 3: Pull Conventional Standing on 2 Plates (thru band if available) Week 4: Pull Conventional off Floor for PR

BACK PUMP WORK Pyramid Row with a Drop set T-Bar Row (or you could sub seated row) *10-8-6-4-2 (EX. 3 plates, 3+25 plates, 4 plates, 4.5, 5 plates) Then, drop set 2-4-8-16 (5 plates, 4 plates, 3 plates, 2 plates)

Superset with Face Pulls: 15 reps between sets

HEAVY/LIGHT -- 3 SET SUPERSET 1 Arm Rows: 5-8 reps Dumbbell Shrugs: 20 reps

3 SET SUPERSET Dumbbell Shrugs: 5-8 reps 1 Arm Rows: 20 reps

3-5 SET SUPERSET V-Bar Pulldowns: 12-15 reps Side Lying Laterals: 12-15 reps

#SQUATLIFE FRONT SQUAT 1-1-1-1-1 *1 Count Pause No Belt

LOW BACK: Back Extensions: 4 sets add weight each set

Ab Wheels: 4x15-20 reps

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 400-800m No Weight if cutting depends on level

Sled Walks -- 100-200 lbs. (15 minutes walking)

Belt Squat Marches: 3 sets of 2-3 minutes with 2 minute rest periods (can use cable machine)

UPPER BODY WARMUP: 2-3 SETS Shrugs: 25 reps 2 Ways (side, front) Facepulls: 20 reps 2 Way (chin, forehead) Back Extensions or GHD: 20 reps Rotator Cuffs: 20 reps

BENCH PRESS MAX EFFORT *Singles until you reach a 1RM Week 1: 5 Count Eccentric then Press Week 2: 3 Stop Pause then Press Week 3: Feet Up, Touch N Go Week 4: Pause Max

5 SET TRI-SET Incline Triple Grip Barbell: 10/10/10 reps (close medium and wide grips) Chest Flys: 15 reps

5 SET TRI-SET Dips: 15 reps Decline DB Press: 15 reps

3 SET SUPERSET Tricep Incline Rollbacks: 15 reps Elbows Out Press: 15 reps

3 SET SUPERSET V-Bar Pushdowns: 15 reps Overhead Presses: 15 reps

#SQUATLIFE FRONT SQUAT 1-1-1-1-1 *1 Count Pause with Belt

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 400-800m No Weight if cutting depends on level

Sled Walks -- 100-200 lbs. (15 minutes walking)

Belt Squat Marches: 3 sets of 2-3 minutes with 2 minute rest periods (can use cable machine)

POSTERIOR WARMUP: 2 SETS NON-STOP QUICK SI Warmup if needed then: Good Mornings: 20 reps Light (95-135 lbs.) Stiff Leg Deadlifts: 10 reps Light (135-225 lbs.) Back Extensions or GHD: 20 reps Toes to Bar or Ab Wheels: 10-20 reps

Pyramid Pause Squats *Use Belt *8-6-4-2

Conventional Deadlift Speed Work 5x3

5 SET SUPERSET Leg Press or Belt Squat (narrow stance): 20 reps Split Leg Squats: 6-8 reps per side Leg Curls: 20 reps

SUPERSET Leg Extensions: 10x10 w/ 10 seconds rest Leg Curls or DB Stiff Legs: 10x1 w/ 10 seconds rest

Calf Raises: 100 reps regular, toes in, toes out

LOW BACK: Back Extensions: 4 sets add weight each set

Ab Wheels: 4x15-20 reps

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 400-800m No Weight if cutting depends on level

Sled Walks -- 100-200 lbs. (15 minutes walking)

Belt Squat Marches: 3 sets of 2-3 minutes with 2 minute rest periods (can use cable machine)

MILITARY PRESS - RUN THE RACK 10 reps *Jump 5 lbs. until you can't get 6-10 reps *Start at 40's roughly (45,50,55,60, etc.)

2 WAY SHRUGS (Side & Front) 5 sets of 15-20 reps heavy

3 WAY DUMBBELL PUMP: 5 SETS Upright Rows: 12 reps Lateral Raises: 12 reps Standing Arrows: 12 reps

REP PROGRESSION ARM KILLERS: 3-5 SETS 5-8 REPS EACH 1-1, 2-2, 3-3, etc. Regular Dumbbell Curls Hammer Curls

ROPE PRESSDOWN REP PROGRESSION: 3-5 SETS 5-8 REPS EACH Rope Bells Together Rope Spread Apart

3-5 SET SUPERSET Spider Curls: 8 reps Heavy/15 Light Reverse Grip Skulls: 15 reps

#SQUATLIFE FRONT SQUAT 3 Count Pause, No Belt

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 400-800m No Weight if cutting depends on level

Sled Walks -- 100-200 lbs. (15 minutes walking)

Belt Squat Marches: 3 sets of 2-3 minutes with 2 minute rest periods (can use cable machine)

POSTERIOR WARMUP: 2 SETS NON-STOP QUICK SI Warmup if needed then: Good Mornings: 20 reps Light (95-135 lbs.) Stiff Leg Deadlifts: 10 reps Light (135-225 lbs.) Back Extensions or GHD: 20 reps Toes to Bar or Ab Wheels: 10-20 reps

BOX SQUAT 5x2 at 50-70% of 1RM with Belt *Add Bands if you can

CLEANS *1RM *If you don't want to clean, use for another speed deadlift day: 6x1 Conventional

SUPERSET Box Jumps: 5x5 Holding Weights Kneeling Jumps

SPEED BENCH *5 sets (3/3/3) close medium wide grip *Thru Bands + 30%

LOW BACK: Back Extensions: 4 sets add weight each set

Ab Wheels: 4x15-20 reps

WALKING LUNGES OR SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 400-800m No Weight if cutting depends on level

Sled Walks -- 100-200 lbs. (15 minutes walking)

Belt Squat Marches: 3 sets of 2-3 minutes with 2 minute rest periods (can use cable machine)

OG GOLDEN ERA CHEST & BACK

Illegally Wide Bench Press: 5-8 sets of 12 reps Pull-ups or Pulldowns: 5-8 sets of 12 reps

Incline Bench Press: 5x12 reps T-Bar Rows: 5x12 reps

Chest Flys: 5x15 reps Seated Rows: 5x15 reps

Dips: 5x10 reps Close Grip Pulldowns: 5x10 reps

LOW BACK: Back Extensions: 4 sets add weight each set

Ab Wheels: 4x15-20 reps

#SQUATLIFE BACK SQUAT *1RM with pause, no belt