The DIFFERENCE MAKER

2 SET SUPERSET WARMUP Back Extensions: 15-20 reps

3-5 count pause Wheels: 5-10 reps (hold in the out or what we will call the static position)

CONJUGATE LOWER BACK MAX EFFORT WORK

GOOD MORNINGS or RACK PULLS Use 3 reps & keep moving up weight until you load & reach where 1 rep is all you can get

Check forms especially on Good Mornings I have 2 videos for you to watch

Week 1: 3 Rep Max -- Wide Stance, Low Bar Good Morning OR 1 Rep Max RACK PULL (Conventional stance with the bar placement right below the knee)

Week 2: 3 Rep Max -- Medium Stance, Higher Bar Placement or Safety Squat Bar Good Mornings OR 1 Rep Max RACK PULL (Conventional stance with the bar placement at mid shin level)

Week 3: 1 Rep Max -- Wide Stance, Low Bar Good Morning OR 1 Rep Max RACK PULL SUMO (Set the bar right below the knee)

Week 4: 1 Rep Max -- Medium Stance, Higher Bar Placement or Safety Squat Bar Good Mornings OR 1 Rep Max RACK PULL SUMO (Bar placement at mid shin level)

8 SET PUMP SUPERSET #1 (LOW REST): V-BAR (seated row bar) Pull-downs: 12 reps Chest Supported DB Rows: 12 reps

6 SET PUMP TRI-SET #2 (LOW REST): Wide Grip Pull-Ups: 10 reps (scale with pull-downs) Arrows: 15 reps 1 Arm Rows: 15 reps each arm

3 SETS Heavy Dumbbell Pullovers: 12 reps

FRONT SQUAT MAX

Week 1: 1 Count Pause Max | No Belt 1,1,1,1,1,1,1,1,1

Week 2: 1 Count Pause | With Belt 1,1,1,1,1,1,1,1,1

Week 3: 1 Count Pause | With Belt + Wraps 1,1,1,1,1,1,1,1,1

Week 4: 1 Count Pause & Re-Test whatever format you personally want to. Break an old record if possible 1,1,1,1,1,1,1,1,1

GHD: 3 sets of 5 reps Weighted

400 meter Walking Lunges for FAT LOSS

OR

5 Minutes Walking Lunges with Weighted Dumbbells for POWER

OR

800 meterWalking Lunges for Advanced & Fat Loss

UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below)

WEEK 1 ONLY (If you already tried this do 4 weeks of 2-4 stated below)

ILLEGALLY WIDE GRIP BENCH PRESS 20 sets of 20 reps

*I used 135 for 10 sets, 185 for 8 sets, then 135-155 last 2 sets *I would advise caution on going to heavy. This is just one of those challenges I wanted everyone to do once.

CHEST FLY (SUPER DEEP): 3 sets of 12 reps

WEEKS 2-4

ILLEGALLY WIDE GRIP BENCH PRESS 8 sets of 12 reps

I used 225 for 7 sets then tried 275 & only got 6 but I was smoked

6 SET SUPERSET Incline Bench Press Dumbbells: 12 reps

I want medium weight, but very slow & controlled reps

CHEST FLY (SUPER DEEP): 3 set of 12 reps

PUSH-UPS 100 rep burnout

FRONT SQUAT MAX

Week 1: 5 Count Pause | No Belt 1,1,1,1,1,1,1,1,1

Week 2: 5 Count Pause | With Belt 1,1,1,1,1,1,1,1,1

Week 3: 5 Count Pause | With a Belt + Wraps 1,1,1,1,1,1,1,1,1

Week 4: 5 Count Pause & Re-Test whatever format you personally want to. Break an old record if possible 1,1,1,1,1,1,1,1,1

GHD: 3 sets of 5 reps Weighted

400 meter Walking Lunges for FAT LOSS

OR

5 Minutes Walking Lunges with Weighted Dumbbells for POWER

OR

800 meterWalking Lunges for Advanced & Fat Loss

FORM VIDEOS BELOW

WARMUP: 3 SET SUPERSET Back Extensions: 15-20 reps Weighted Crunches: 20 reps (with 25lb plate)

BACK SQUAT MAX (CHOICE OF HIGH OR LOW BAR) Week 1: No Belt 1,1,1,1,1,1,1,1,1

Week 2: With a Belt 1,1,1,1,1,1,1,1,1

Week 3: With Belt + Wraps 1,1,1,1,1,1,1,1,1

Week 4: Re-Test whatever format you personally want to. Break an old record if possible 1,1,1,1,1,1,1,1,1

8 SET TRI-SET... FUCK!!! Leg Press (narrow stance): 20 reps Stiff Leg Deadlifts: 5 reps Hamstring Curls: 20 reps (Traditional, Standing or Band Hamstrings with Mini Bands)

3 SET SUPERSET GHD: 5-20 reps (No Weight) Toes 2 Bar: 8 reps

3 SET SUPERSET Seated Calf Raises: 20 reps Standing Calf Raises: 20 reps

WARMUP: 2 SET TRI-SET Back Extensions: 15-20 reps Weighted Crunches: 20 reps (with 25lb plate) 2 Move Rotator Cuffs: 15 reps each

8 SET TRI-SET #1 Supported Behind the Neck Press: 4 sets of 20 reps | 4 sets of 10 reps

Face Pulls: 12 reps

Arrows: 12 reps

6 SET TRI-SET #2 Chest Supported Winding Press: 12 reps INCLINE Lying Side Laterals: 12 reps Dumbbell Shrugs: 20 reps

FRONT SQUAT MAX Week 1: No Belt 1,1,1,1,1,1,1,1,1

Week 2: With Belt 1,1,1,1,1,1,1,1,1

Week 3: With Belt + Wraps 1,1,1,1,1,1,1,1,1

Week 4: Re-Test whatever format you personally want to. Break an old record if possible 1,1,1,1,1,1,1,1,1

GHD:  3 sets of 5 reps Weighted

400 meter Walking Lunges for FAT LOSS

OR

5 Minutes Walking Lunges with Weighted Dumbbells for POWER

OR

800 meterWalking Lunges for Advanced & Fat Loss

WARMUP 3 minutes Walking Lunges with Dumbbells

BACK SQUAT & DEADLIFT WORK

WEEK 1: SPEED Back Squat 5 sets of 2 reps at 50% of 1 Rep Max (With Bands) 70% of 1 Rep Max (No Bands)

CONVENTIONAL DEADLIFTS 5 sets of 2 reps at 50% of 1 Rep Max (With Bands) 70% of 1 Rep Max (No bands)

WEEK 2: HEAVY

HIGH BAR BACK SQUAT 5 Count Pause Max (With a Belt) 1,1,1,1,1

Then:

CONVENTIONAL DEADLIFTS 1 Rep Max Off the Floor (Add bands if you have access to them)

WEEK 3: SPEED

BACK SQUAT 5 sets of 2 reps at 60% of 1 Rep max (With Bands) 75% of 1 Rep Max (No Bands)

SUMO DEADLIFTS 5 sets of 2 reps at 60% of 1 Rep Max (With Bands) 75% of 1 Rep Max (No Bands)

WEEK 4: HEAVY

HIGH BAR BACK SQUAT 1 Count Pause Max (With a Belt) 1,1,1,1,1

Then:

SUMO DEADLIFTS 1 Rep Max | No Bands

GHD: 5x5 WEIGHTED

5 Count Pause AB WHEELS: 5 sets of 5 reps

Calves: 5 sets of 12 reps Seated

UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below)

CONJUGATE BENCH WORK Use 3,3,3,3 reps till its a 1,1,1 equaling rep max Week 1: Incline Bench Week 2: Close Grip Week 3: Incline Close Grip Week 4: Floor Press

ARMS

5 SET TRI-SET #1 Incline Dumbbell Rollbacks: 15 reps (watch video for exact form) Incline Triceps Press Elbows Out: 15 reps Flat Bench Normal Dumbbell Rollbacks: 15 reps

5 SET TRI-SET #2 Preacher Curls: 20 reps Close Grip, Elbows Tucked Incline Dumbbell Curls (watch form video below) 5 Regular Reps ( Don't rotate the dumbbell) 5 Hammer Curls 5 Hang Twist 5 Full Reps with rotation both ways

3 SET TRI-SET #3 Straight Bar Pushdowns: 20 reps (watch video for exact form) Band Or Rope Presdowns: 20 reps V- Bar: 20 reps

3 SET TRI-SET #4 Reverse Curls: 15 reps (watch video for exact form) Forearm Curls: 20 reps (EACH WAY)

FRONT SQUAT MAX Week 1: 10 Count Pause | No Belt 1,1,1,1,1,1,1,1,1

Week 2: 10 Count Pause | With Belt 1,1,1,1,1,1,1,1,1

Week 3: 10 Count Pause | With a Belt + Wraps 1,1,1,1,1,1,1,1,1

Week 4: 10 Count Pause & Re-Test whatever format you personally want to. Break an old record if possible 1,1,1,1,1,1,1,1,1

FRONT SQUAT 30-50% for a 1 Rep Pause