Day 01
Monday
PULLDOWN CAMPOUT BACK BANGER
PULLDOWN CAMPOUT BACK BANGER
LEVEL 3
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
1-count to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 2 Black 1 Red
CONJUGATE DEADLIFT MAX
Week 1: 4 Mat Pull Week 2: 1 Thick 2 thin mat deficit + reds Week 3: 1 Thick 1 thin mat deficit + reds Week 4: 2 Mat Pull
PULLDOWN CAMPOUT: 5 DIFFERENT PULLDOWN VARIATIONS
3-5 SET SUPERSET (LITTLE TO NO REST)
Ultra Wide Grip Pulldowns: 12-20 reps Banded Arrows: 20 reps
3-5 SET SUPERSET (LITTLE TO NO REST)
Overhand Close Grip Pulldowns: 12-20 reps Banded Arrows: 20 reps
3-5 SET SUPERSET (LITTLE TO NO REST)
V-Bar Pulldowns: 12-20 reps Cable or Dumbbell Shrugs: 20 reps
3-5 SET SUPERSET (LITTLE TO NO REST)
Overhand Medium Grip Grip Pulldowns: 12-20 reps Cable or Band Face Pulls: 20 reps
3-5 SET SUPERSET (LITTLE TO NO REST)
Random Bar or Grip Pulldowns: 15-20 reps Under Grip Cable Rows: 20 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
1-count to a Max 3, 3, 3, 1, 1, 1 reps
DEADLIFT MAX
Week 1: 4 Mat Pull Week 2: 1 Thick 2 thin mat deficit Week 3: 1 Thick 1 thin mat deficit Week 4: 2 Mat Pull
PULLDOWN CAMPOUT: 5 DIFFERENT PULLDOWN VARIATIONS
3-4 SET SUPERSET (LITTLE TO NO REST)
Ultra Wide Grip Pulldowns: 12-15 reps Banded Arrows: 15 reps
3-4 SET SUPERSET (LITTLE TO NO REST)
Overhand Close Grip Pulldowns: 12-15 reps Banded Arrows: 15 reps
3-4 SET SUPERSET (LITTLE TO NO REST)
V-Bar Pulldowns: 12-15 reps Cable or Dumbbell Shrugs: 15 reps
3-4 SET SUPERSET (LITTLE TO NO REST)
Overhand Medium Grip Grip Pulldowns: 12-15 reps Cable or Band Face Pulls: 15 reps
3-4 SET SUPERSET (LITTLE TO NO REST)
Random Bar or Grip Pulldowns: 12-15 reps Under Grip Cable Rows: 15 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each
PULLDOWN CAMPOUT: 5 DIFFERENT PULLDOWN VARIATIONS
3 SET SUPERSET (LITTLE TO NO REST)
Ultra Wide Grip Pulldowns: 12 reps Banded Arrows: 12 reps
3 SET SUPERSET (LITTLE TO NO REST)
Overhand Close Grip Pulldowns: 12 reps Banded Arrows: 12 reps
3 SET SUPERSET (LITTLE TO NO REST)
V-Bar Pulldowns: 12-15 reps Cable or Dumbbell Shrugs: 15 reps
3 SET SUPERSET (LITTLE TO NO REST)
Overhand Medium Grip Grip Pulldowns: 12 reps Cable or Band Face Pulls: 12 reps
3 SET SUPERSET (LITTLE TO NO REST)
Random Bar or Grip Pulldowns: 12 reps Under Grip Cable Rows: 12 reps
ABS
Straight Leg Lifts: 3 sets of 10 reps Knee-ups: 3 sets of 10 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 02
Tuesday
$YOKEDZILLA CHEST
$YOKEDZILLA CHEST
LEVEL 3
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
2-count to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 2 Black 1 Red
WARMUP TRI-SET: 2 SETS
Incline Dumbbell Bench: 20 reps Straight Bar Pulldowns: 20 reps Rotator Cuff: 20 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps all weeks
Week 1: Feet Up Close Grip Max Week 2: Football Bar Floor Press Week 3: 3 Board Press Week 4: Rep Out Max (Opening Meet Weights Max) then 2 Back down set maxes
Example: you open at 315 (hit for max reps) 275 for max reps then 225 For max Reps.
*Superset with 15-20 Banded Arrows & 15-20 Rotator Cuffs
NORMAL GYM SETUP BENCH PRESS
3, 3, 3, 1, 1, 1 reps all weeks
Week 1: Feet Up Close Grip Max Week 2: 3 rep max Week 3: 2 Stop Pause Week 4: Rep Out Max (Opening Meet Weights Max) then 2 Back down set maxes
Example: you open at 315 (hit for max reps) 275 for max reps then 225 For max Reps.
*Superset with 15-20 Banded Arrows & 15-20 Rotator Cuffs
5 SETS TOTAL
Pyramid Bayless Press: 15, 12, 10, 8, 6 reps Heavy Ass Pushdowns: 12-20 reps
3-4 SET SUPERSET
Rep Progression Skullcrushers (Nose & Forehead) 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
2-count to a Max 3, 3, 3, 1, 1, 1 reps
WARMUP TRI-SET: 2 SETS
Incline Dumbbell Bench: 15 reps Straight Bar Pulldowns: 15 reps Rotator Cuff: 15 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps all weeks
Week 1: Feet Up Close Grip Max Week 2: 3 rep max Week 3: 2 Stop Pause Week 4: Rep Out Max (Opening Meet Weights Max) then 2 Back down set maxes
Example: you open at 315 (hit for max reps) 275 for max reps then 225 For max Reps.
*Superset with 15 Banded Arrows & 15 Rotator Cuffs
4-5 SETS TOTAL
Pyramid Bayless Press: 12, 9, 8, 6, 4 reps Heavy Ass Pushdowns: 12-15 reps
3 SET SUPERSET
Rep Progression Skullcrushers (Nose & Forehead) 1-1, 2-2, 3-3, 4-4, 5-5 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each
WARMUP TRI-SET: 2 SETS
Incline Dumbbell Bench: 12 reps Straight Bar Pulldowns: 12 reps Rotator Cuff: 12 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps all weeks
Week 1: Feet Up Close Grip Max Week 2: 3 rep max Week 3: 2 Stop Pause Week 4: Rep Out Max (Opening Meet Weights Max) then 2 Back down set maxes
Example: you open at 315 (hit for max reps) 275 for max reps then 225 For max Reps.
*Superset with 12 Banded Arrows & 12 Rotator Cuffs
3-4 SETS TOTAL
Pyramid Bayless Press: 10, 8, 6, 4, 4 reps Heavy Ass Pushdowns: 12 reps
2-3 SET SUPERSET
Rep Progression Skullcrushers (Nose & Forehead) 1-1, 2-2, 3-3, 4-4 reps
ABS
Straight Leg Lifts: 3 sets of 10-12 reps Knee-ups: 3 sets of 10-12 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 03
Wednesday
SQUAT DADDI PR
SQUAT DADDI PR
LEVEL 3
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each
BACK SQUAT MAX EFFORT WORK
1 Rep Max
BAND WAVE Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 2 Black 1 Red
Week 1: 1-count pause Week 2: 1-count pause Week 3: 1-count pause Week 4: No pause
HIGH REP CIRCUIT: 5 SETS
Leg Extensions: 25 Reps Stiff Leg Deadlifts: 25 reps Low Back Extensions: 25 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
BACK SQUAT MAX EFFORT WORK
1 Rep Max
Week 1: 1-count pause Week 2: 1-count pause Week 3: 1-count pause Week 4: No pause
HIGH REP CIRCUIT: 4-5 SETS
Leg Extensions: 20 Reps Stiff Leg Deadlifts: 20 reps Low Back Extensions: 20 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each
HIGH REP CIRCUIT: 3-4 SETS
Leg Extensions: 15 Reps Stiff Leg Deadlifts: 15 reps Low Back Extensions: 15 reps
ABS
Straight Leg Lifts: 3 sets of 10-12 reps Knee-ups: 3 sets of 10-12 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 04
Thursday
NOT YOUR MOMZ CHEST WORKOUT
NOT YOUR MOMZ CHEST WORKOUT
LEVEL 3
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
No Pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 2 Black 1 Red
WARMUP TRI-SET: 2 SETS
Flat Dumbbell Bench: 20 reps Wide Grip Pulldowns: 20 reps Rotator Cuff: 20 reps
SPEED WORK
Should be done with low rest & bar has to move really fast
8 sets of 3 reps Roughy 20-30% of your max bench plus reds 3 sets close grip - 3 sets medium grip - 3 sets wide grip
SUPERSET #1
INCLINE BENCH PRESS MAX WORK
6 Rep Max
Week 1: 3-stop pause (6 rep max) Week 2: 2-stop pause (6 rep max) Week 3: 1-count pause on chest (6 rep max) Week 4: No pause (1 rep max)
*After every set do a set of 20 wide grip pulldowns or a row and a set of 20 Rotator Cuff Raises
SUPERSET #2: 3 SETS
Floor Press: 6-8 reps football bar or close grip Banded Arrows: 20 reps Rotator Cuff Raises: 20 reps
5 SETS
Decline Flys: 20 reps Bodyweight Skullcrushers: 10 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
No Pause to a Max 3, 3, 3, 1, 1, 1 reps
WARMUP TRI-SET: 2 SETS
Flat Dumbbell Bench: 15-20 reps Wide Grip Pulldowns: 15-20 reps Rotator Cuff: 15-20 reps
SPEED WORK
Should be done with low rest & bar has to move really fast
7 sets of 3 reps Roughy 20-30% of your max bench 3 sets close grip - 3 sets medium grip - 3 sets wide grip
SUPERSET #1
INCLINE BENCH PRESS MAX WORK
5 Rep Max
Week 1: 3-stop pause (5 rep max) Week 2: 2-stop pause (5 rep max) Week 3: 1-count pause on chest (5 rep max) Week 4: No pause (1 rep max)
*After every set do a set of 15 wide grip pulldowns or a row and a set of 15 Rotator Cuff Raises
SUPERSET #2: 2-3 SETS
Floor Press: 6 reps football bar or close grip Banded Arrows: 15 reps Rotator Cuff Raises: 15 reps
4-5 SETS
Decline Flys: 15 reps Bodyweight Skullcrushers: 15 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each
WARMUP TRI-SET: 2 SETS
Flat Dumbbell Bench: 15 reps Wide Grip Pulldowns: 15 reps Rotator Cuff: 15 reps
SPEED WORK
Should be done with low rest & bar has to move really fast
6 sets of 3 reps Roughy 20-30% of your max bench 3 sets close grip - 3 sets medium grip - 3 sets wide grip
SUPERSET #1
INCLINE BENCH PRESS MAX WORK
4 Rep Max
Week 1: 3-stop pause (4 rep max) Week 2: 2-stop pause (4 rep max) Week 3: 1-count pause on chest (4 rep max) Week 4: No pause (1 rep max)
*After every set do a set of 12 wide grip pulldowns or a row and a set of 12 Rotator Cuff Raises
SUPERSET #2: 2 SETS
Floor Press: 5 reps football bar or close grip Banded Arrows: 12 reps Rotator Cuff Raises: 12 reps
3-4 SETS
Decline Flys: 12 reps Bodyweight Skullcrushers: 12 reps
ABS
Straight Leg Lifts: 2 sets of 10-15 reps Knee-ups: 2 sets of 10-15 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 05
Friday
WELCOME TO THE CITY OF ARMZ
WELCOME TO THE CITY OF ARMZ
LEVEL 3
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 3 minutes sled Farmers Carry: 3 minutes Ankle Weight Hamstrings: 1 set 50 reps each
FRONT SQUAT
No Pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 1 Black 1 Red Week 3: 1 Black 2 Red Week 4: 2 Black 1 Red
3-4 SET TRI-SET
Forehead Curls: 10 reps Skullcrushers: 20 reps Lateral Raises: 30 reps
3-4 SET TRI-SET
Arnold Press: 10 reps Hammer Curls: 20 reps Kickbacks w/ Twist: 30 reps
3-4 SET TRI-SET
Straight Bar Pushdowns: 10 reps Banded Arrows: 20 reps Cable Curls or Bicep Machine: 30 reps
3-4 SET TRI-SET
Alternating DB Curls: 10 reps Overhead Cable Extensions: 20 reps Face Pulls: 30 reps
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2-3 minutes sled Farmers Carry: 2-3 minutes Ankle Weight Hamstrings: 1 set 40 reps each
FRONT SQUAT
No Pause to a Max 3, 3, 3, 1, 1, 1 reps
3 SET TRI-SET
Forehead Curls: 8 reps Skullcrushers: 16 reps Lateral Raises: 26 reps
3 SET TRI-SET
Arnold Press: 8 reps Hammer Curls: 16 reps Kickbacks w/ Twist: 26 reps
3 SET TRI-SET
Straight Bar Pushdowns: 8 reps Banded Arrows: 16 reps Cable Curls or Bicep Machine: 26 reps
3 SET TRI-SET
Alternating DB Curls: 8 reps Overhead Cable Extensions: 16 reps Face Pulls: 26 reps
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP
Sled, Dead-mill, or Backwards Sled Drag: 2 minutes sled Farmers Carry: 2 minutes Ankle Weight Hamstrings: 1 set 30 reps each
2 SET TRI-SET
Forehead Curls: 6 reps Skullcrushers: 14 reps Lateral Raises: 20 reps
2 SET TRI-SET
Arnold Press: 6 reps Hammer Curls: 14 reps Kickbacks w/ Twist: 20 reps
2 SET TRI-SET
Straight Bar Pushdowns: 6 reps Banded Arrows: 14 reps Cable Curls or Bicep Machine: 20 reps
2 SET TRI-SET
Alternating DB Curls: 6 reps Overhead Cable Extensions: 14 reps Face Pulls: 20 reps
ABS
Straight Leg Lifts: 2-3 sets of 10-15 reps Knee-ups: 2-3 sets of 10-15 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters