SO F&;ING JACKED

DEADLIFTS & SQUATS Week 1: Conventional Stiff Leg to a MAX Week 2: Conventional Rack Pulls to a MAX Week 3: Sumo Block Pull off 1 Plate to a MAX Week 4: Super Low Box Squat or Front Squat to a MAX

5 SET SUPERSET Wide Grip Pull-ups: 8 reps (add weight if needed) Lying down or Regular Seated Rows: 20 reps

3 SET SUPERSET Bent Over Barbell Rows (underhand grip): 8 reps T-Bar Rows: 20 reps

REP PROGRESSION: 3 SET SUPERSET 1 Arm Rows (regular & underhand grip): Up to 5 Reps Pulldowns (front & back): Up to 5 Reps **1-1, 2-2, 3-3, 4-4, 5-5**

FRONT SQUAT 5 count pause TO A MAX

LOW BACK, HIGH REPS Ab Wheels: 3 sets of 30 reps Toes to Bar: 3 sets of 20 reps Back Extensions: 8-12 reps weighted

WALKING LUNGES 400 meters

BENCH PRESS Week 1: Floor Press to a MAX Week 2: 3 Board Bench to a MAX Week 3: Floor Press to a 3 REP MAX Week 4: 2 Board Bench to a MAX

WORK SETS ON FLAT BENCH Week 1: Illegally Wide Bench: 6x8 reps Week 2: Illegally Wide Bench: 6x6 reps Week 3: Illegally Wide Bench: 6x4 reps Week 4: Illegally Wide Bench: 6x2 reps

5 SET SUPERSET Dips (bodyweight or weighted): 15 reps Chest Fly: 15 reps

5 SET SUPERSET Dumbbell Pullovers: 15 reps Bench Dips: 20 reps

EXTRA WORK: 3-4 SET TRI-SET Rotator Cuffs: 15 reps DB Rear Delt Fly: 15 reps Pushdowns: 15 reps

FRONT SQUAT 1 count pause, to a MAX

LOW BACK, HIGH REPS Ab Wheels: 3 sets of 30 reps Toes to Bar: 3 sets of 20 reps Back Extensions: 8-12 reps weighted

WALKING LUNGES 400 meters

SI WARMUP

LOW BAR BACK SQUAT To a MAX Add bands if you want

Heavy DB Walking Lunges: 3 sets of 5 reps per leg

10 sets of 10 reps Leg Extensions Leg Curls *10 seconds rest between sets*

LOW BACK, HIGH REPS Ab Wheels: 3 sets of 30 reps Toes to Bar: 3 sets of 20 reps Back Extensions: 8-12 reps weighted

WARMUP: 5 SET SUPERSET Band Pushdowns: 25 reps Cable Curls: 25 reps

3-5 SET SUPERSET Incline Elbows Out Press: 15-20 reps Heavy Barbell Curls: 5-8 reps

REP PROGRESSION: 5 SET SUPERSET Skull Crushers to Close Grip Press **1-1, 2-2, 3-3, 4-4, 5-5, etc.**

Close AND Wide Grip Curls: 5-8 reps rep progression **3-4 Sets** **1-1, 2-2, 3-3, 4-4, 5-5, etc.**

3-5 SET SUPERSET Seated Overhead Extension with Cable: 15-20 reps Hammer Curls: 15-20 reps

HIGH BAR BACK SQUAT 50% 1RM w/ a Pause

LOW BACK, HIGH REPS Ab Wheels: 3 sets of 30 reps Toes to Bar: 3 sets of 20 reps Back Extensions: 8-12 reps weighted

WALKING LUNGES 400 meters

SPEED WORK BENCH PRESS: 9x3 Close grip: 3 reps Medium grip: 3 reps Wide grip: 3 reps Face Pulls: 20 reps *9 sets Total

5 SET SUPERSET Behind the Neck Press: 20 reps Rep Progression Ts and Arrows: 5-8 reps *1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SET SUPERSET Behind the Neck Pulldowns: 15 reps Dumbbell Shrugs: 20 reps

3 SET SUPERSET Arnold Press: 12-15 reps Dumbbell Side Lying Laterals: 15 reps

FRONT SQUAT 10 second count pause to a MAX

LOW BACK, HIGH REPS Ab Wheels: 3 sets of 30 reps Toes to Bar: 3 sets of 20 reps Back Extensions: 8-12 reps weighted

WALKING LUNGES 400 meters

SPEED SQUATS 6 sets of 2 reps

SPEED PULLS (SUMO STANCE) 6 sets of 2 reps

10x10 reps with 10 seconds rest Leg Extensions Leg Curls

LOW BACK, HIGH REPS Ab Wheels: 3 sets of 30 reps Toes to Bar: 3 sets of 20 reps Back Extensions: 8-12 reps weighted

WALKING LUNGES 400 meters