The Hype is Real

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

WEEK 1: Conjugate Pull MAX 1 Rep Conventional + 1 Rep Sumo *Bands are Optional

WEEK 2: Conjugate Pull MAX 1 Rep Conventional + 1 Rep Sumo at one plate deficit *Bands are Optional

WEEK 3: Conjugate Pull 1 Rep Conventional + 1 Rep Sumo *Bands are Optional

WEEK 4: Conjugate Pull MAX 1 Rep Conventional + 1 Rep Sumo at one plate deficit *No Bands 

BACK

4-5 SET SUPERSET Ultra Wide Pull-ups: 10 reps Chin-ups: 5 reps OR Ultra Wide Pulldowns: 10 reps Under-grip Pulldowns: 10 reps

TRICEP ROW KILLA *Do all 5 sets before moving on* T-Bar Rows (ultra close): 10 reps, 10 seconds rest for 5 sets

Seated Rows: 10 reps, 10 seconds rest for 5 sets

Double Chest Supported Rows: 10 reps, 10 seconds rest for 5 sets

FRONT SQUAT 5 count decent, 5 count pause With Belt to a MAX Single

Low Back Extensions: 4x8-15 reps Weighted Weighted Crunches: 4x15 reps w/ 40 lb. DB

WALKING LUNGES 400m = 10-15 minutes 800m if you crazy

3 Board Press Max OR You can also use pins if you don't have boards *To a 1 Rep Max*

5 SET SUPERSET Incline Bench Press: 5 reps Shrugs: 10 reps

8 SET SUPERSET Dips: 10 reps Illegally Wide Bench Press: 15 reps

FRONT SQUAT 5 count pause Up to a 1 Rep Max

4 SET SUPERSET Ab Wheels: 15 reps Weighted Low Back Extensions: 15 reps

WALKING LUNGES 400m = 10-15 minutes 800m if you crazy

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 MAX To a 1 Rep Max 1-1-1-1-1-1-1-1 No Bands ; Use 12-16" Box

Heavy Ass DB Walking Lunges 3 sets of 5 reps *We used 100-115 DBs

Belt Walk: 3-5 sets of 1 minute OR Step-ups: 3-5 sets of 1 minute (Lead 30 seconds with each leg)

3 SET SUPERSET Leg Extensions: 20 reps Leg Curls: 20 rep

Calf Raises: 100 reps toes out

4 SET SUPERSET Ab Wheels: 15 reps Weighted Low Back Extensions: 15 reps

WALKING LUNGES 400m = 10-15 minutes

5 SET SUPERSET Behind the Neck Press: 12 reps Behind the Neck Pulldowns: 12 reps

5 MINUTE SHOULDER KILLER: 2-3 SETS Lateral Raises: 1 Minute Upright Rows: 1 Minute Standing Arrows: 1 Minute Military Press: 1 Minute Arnold Press: 1 Minute

BICEP EXPLOSION: 2-3 SETS Straight Bar Curls (45lb. bar): 1 Minute Incline Curls: 1 Minute 1 Hammer, 1 Regular Curl: 1 Minute Winding Curls: 1 Minute Spider Curls: 1 Minute

TRICEPS EXPLOSION: 2-3 SETS Skullcrushers: 1 Minute Kickbacks w/ a twist under: 1 Minute Band Pushdowns: 1 Minute Rope Pushdowns: 1 Minute Overhead Cable Presses: 1 Minute

FRONT SQUAT 3 count down, 3 count pause and 3 count up To 1 Rep Max

4 SET SUPERSET Ab Wheels: 15 reps Weighted Low Back Extensions: 15 reps

WALKING LUNGES 400m = 10-15 minutes

SPEED SPEED SPEED

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

SPEED BOX SQUATS 6-8 sets of 2 reps 50% + Bands No Bands = 70% of 1RM

SPEED DEADLIFTS 6x2 against Bands if possible No Bands = 70% of 1RM

SPEED BENCH PRESS w/ FACE PULLS 5 sets of 3/3/3 (Close/Medium/Wide Grips) 30% plus bands or No Bands = 50% Face Pulls: 20 reps w/ each set

4 SET SUPERSET Ab Wheels: 15 reps Weighted Low Back Extensions: 15 reps

WALKING LUNGES 400m = 10-15 minutes

8 SET SUPERSET FLAT BENCH (ILLEGALLY WIDE): 12 reps WIDE GRIP PULL-UPS: 12 reps

5 SET SUPERSET Incline BB or DB Bench: 15 reps Seated Rows: 15 reps

5 SET TRI-SET Chest Fly: 12-15 reps T-Bar Rows: 12-15 reps DB Pullovers: 12-15 reps

FRONT SQUAT Work up to a 3 Rep Max Regular Reps

4 SET SUPERSET Ab Wheels: 15 reps Weighted Low Back Extensions: 15 reps

WALKING LUNGES 400m = 10-15 minutes