.0 THE BOSS LIFE

Alternate Weeks

Weeks 1 & 3: BACK SQUAT *Work up to a 1 Rep Max with Wraps *3,3,3,1,1,1 reps

Weeks 2 & 4: FRONT SQUAT *Work up to a 1 Rep Max with Wraps *3,3,3,1,1,1 reps

Go till you miss I wanna see a real ass rep!!!!!!!!

Alternate Weeks

Weeks 1 & 3: CONVENTIONAL DEADLIFT (1 Plate Deficit) *Work to a 1 Rep Max with Conventional Stance *Stand on 1 Steel Plate or 25 lb. Bumper plate

Weeks 2 & 4: CONVENTIONAL DEADLIFT (2 Plate Deficit) *Work up to a 1 Rep Max with Conventional Stance *Stand on 2 Steel Plates or one 45 lb. Bumper plate

Alternate Weeks

Weeks 1 & 3: INCLINE CLOSE GRIP BENCH *Work up to a 1 Rep Max with doubles or singles

Weeks 2 & 4: FLAT BENCH WITH CLOSE GRIP *Work up to a 1 Rep Max with doubles or singles

GPP WORK: 5 SET SUPERSET Box Squat with Front Rack Medicine Ball: 25 reps wide stance (12-14" Box) GHD: 5-10 reps or Back Extensions: 20 reps Toes 2 Bar: 10 reps

#LUNGEANDLEARN 400 meters or 10-15 minutes *Hold 10 lb. Dumbbells in each hand

FRONT SQUAT *Work up to a 5 Rep Max for the Day *5.5.5.5.5 reps

BACK & BICEPS: 5 SET SUPERSET Wide Grip Pull-ups: Till Failure 1 Arm Pulldowns: 15 reps (hand start with palms facing machine, then rotate under you as you pull into the chest)

5 SET SUPERSET Wide Grip Pulldowns: 15 reps Underhand Grip Pulldowns: 15 reps

5 SET SUPERSET V-Bar Pull-ups: Till Failure Seated Rows: 20 reps

FREAK SHOW FINISH --5 SET SUPERSET Barbell Curls: 10 Reps to Chin / 10 Reps to Forehead Incline Dumbbell Curls:  8 reps / 5 count twist / then 4 reps Machine Preacher Curls: 30 reps Wrist Curls: 20 reps

Back Extensions: 4 sets of 25 reps

GHD: 5 sets of reps

WALKING LUNGES 12 Minutes Straight

BACK SQUAT *Work up to a 10 Rep Max *10,10,10,10,10 reps

CHEST & TRICEPS: 5 SET SUPERSET Incline Barbell Bench Press: 10 reps Close Grip / 10 reps Wide Grip (Don’t rack the bar) Flat Barbell Bench Press: 10 reps Close Grip / 10 reps Wide Grip (Don’t rack the bar)

QUAD-SET KILLER --5 SET SUPERSET Dumbbell Chest Fly: 15 reps Chest Fly Machine: 15 reps Cable Crossovers: 15 reps Push-ups: 15 reps

FREAK SHOW FINISH -- 5 SET SUPERSET 3 Way Skullcrushers: 10 reps Each Way (Touching Nose / Touch Forehead / Behind the Head) Regular Dips: 15-20 reps Bench Dips: 20 reps 3 Way Straight Bar Pushdowns: 10 reps Each Way (Close Grip / Medium Grip / Wide Grip) Rope Pushdowns: 15 reps

GHD: 5 set of 5 reps

WALKING LUNGES 12 Minutes Straight

FRONT SQUAT *Work to a 1 Rep Max with Pause ; No Belt *1.1.1.1.1.1.1 reps

THE NEW SHOULDER TORTURE *For all movements, you must get 50 reps before moving to the next exercise*

Military Dumbbell Press: 50 reps Lateral Raises: 50 reps Full Front Raises: 50 reps (raise to eye level) Arnold Press: 50 reps Cable Laterals: 50 reps Bent Over Laterals: 50 reps

*Do 2 total sets *Remember, don't move to next exercise until all 50 reps are completed

BARBELL SHRUGS / LYING SIDE LATERAL RAISES Shrugs: 50 reps at 135 lbs.

2 sets of 10 reps Lying Side Lateral Raises

Shrugs: 50 reps at 225 lbs.

2 sets of 10 reps Lying Side Lateral Raises

Shrugs: 50 reps at 315 lbs.

2 sets of 10 reps Lying Side Lateral Raises

ABZ Ab Wheels: 100 Wheels Weighted Crunches: 200 reps Toes 2 Bars: 50 reps Knee Ups: 50 reps

WALKING LUNGES 12 Minutes Straight

GHD: 5 sets of 5 reps

BACK SQUAT *Work up to a 3 Rep Max with a 3 Count Pause Each Rep ; With Belt *3.3.3.3.3.3 reps

CHEST & BACK Wide Grip Pull-ups: 100 reps  (I don’t care how many sets it takes)

Pushups Wide Grip: 150 reps

 5 SET SUPERSET 3 Way Incline Bench Press 10 reps Each Way (Close grip / Medium grip / Wide grip) ; NO REST Seated Rows: 20 reps

6 SET SUPERSET Chest Fly: 15 reps Dumbbell Pullovers: 15 reps

4 SET SUPERSET Toes 2 Bar: 5-15 reps (no kip) ; add ankle weights if needed Weighted Crunches (25lb plate behind head): 25 reps

WALKING LUNGES 12 Minutes Straight

GHD: 5 sets of 5 reps

BACK SQUAT *Work up to a 1 Rep Max with Quick Pause ; Go Full Wraps and Belt if you want *1.1.1.1.1.1.1.1.1 rep

ARMS -- 6 SET SUPERSET (NO REST, just enough to get a drink of water) Tricep Pushdowns: 20 reps Band Pushdowns: 20 reps Skullcrushers: 20 reps Bench Dips: 20 reps

6 SET SUPERSET (NO REST, just enough to get a drink of water) Straight Bar Curls: 15 reps Preacher Bench Curls: 15 reps Incline Dumbbell Curls: 15 reps Forearm Curls: 15 reps

CORE Ab Wheels: 100 reps Back Extensions: 100 reps

WALKING LUNGES 12 Minutes Straight

GHD: 5 sets of 5 reps

FRONT SQUAT *6x2 reps at 70% of 1 Rep Max

(Optional: Extra Shoulders) -- 5 SET SUPERSET Barbell Military Press: 10,8,6,4,2 reps (Front to the Chin) Arnold Press: 10,8,6,4,2 reps

5 SET KILLER QUAD-SET 1 Arm Lying Side Laterals: 15 reps Full Frontal Raises: 15 reps Full Lateral Raises: 15 reps Face Pulls: 15 reps

BARBELL SHRUGS 50 reps at 135 lbs. 50 reps at 225 lbs. 50 reps at 315 lbs.

*GHD: 5 sets of 5 reps (Do these Weeks 1 & 3)