LEVEL 3

CONVENTIONAL DEADLIFTS

Week 1: Off Floor to a max Week 2: 2 Plate Deficit to a max Week 3: 1 Plate Deficit to a max Week 4: Off Floor to a max

*Bands are optional

 

OPTIONAL SQUAT

Front Squat Work up to a max (regular rep)

OG BACK NASTINESS

HIGH VOLUME: 10 SET SUPERSET

Wide Grip Pull-ups: 10 reps (pulldowns as a sub) V-Bar Pulldowns: 10 reps

 

LOW REPS: 3 SET TRI-SET

Seated Rows: 5-8 reps 1 Arm Rows: 5-8 reps Dumbbell Pullovers: 5-8 reps

 

3 SET TRI-SET

Dumbbell Shrugs: 12-20 reps Arrows: 12-20 reps T's: 12-20 reps

 

Lower Back Extensions: 4 sets of 15 reps

Ab Wheels: 4 sets of 25 reps

 

WALKING LUNGES

10 minutes

 

LEVEL 2

CONVENTIONAL DEADLIFTS

Week 1: Off Floor to a max Week 2: 2 Plate Deficit to a max Week 3: 1 Plate Deficit to a max Week 4: Off Floor to a max

 

OPTIONAL SQUAT

Front Squat Work up to a max (regular rep)

OG BACK NASTINESS

HIGH VOLUME: 8 SET SUPERSET

Wide Grip Pull-ups: 8 reps (pulldowns as a sub) V-Bar Pulldowns: 8 reps

 

LOW REPS: 2-3 SET TRI-SET

Seated Rows: 5-6 reps 1 Arm Rows: 5-6 reps Dumbbell Pullovers: 5-6 reps

 

2-3 SET TRI-SET

Dumbbell Shrugs: 12-15 reps Arrows: 12-15 reps T's: 12-15 reps

 

Lower Back Extensions: 4 sets of 12 reps

Ab Wheels: 4 sets of 20 reps

 

WALKING LUNGES

8 minutes

   

LEVEL 1

HIGH VOLUME: 6 SET SUPERSET

Wide Grip Pull-ups: 6 reps (pulldowns as a sub) V-Bar Pulldowns: 6 reps

 

LOW REPS: 2-3 SET TRI-SET

Seated Rows: 5 reps 1 Arm Rows: 5 reps Dumbbell Pullovers: 5 reps

 

2 SET TRI-SET

Dumbbell Shrugs: 12 reps Arrows: 12 reps T's: 12 reps

 

Lower Back Extensions: 4 sets of 10 reps

Ab Wheels: 4 sets of 15 reps

 

WALKING LUNGES

6 minutes

LEVEL 3

INCLINE BARBELL BENCH PRESS

12-10-8-6-4-2 reps

 

CLOSE GRIP FLAT BENCH PRESS

10-8-6-4 reps

 

10 SETS OF 10 REPS

Chest Fly Dips

 

DUMBBELL PULLOVERS

3 sets of 20 reps

 

OPTIONAL SQUAT

Front Squat 5-second pause to a max

 

Lower Back Extensions: 4 sets of 15 reps

Ab Wheels: 4 sets of 25 reps

 

WALKING LUNGES

10 minutes

   

LEVEL 2

INCLINE BARBELL BENCH PRESS

12-10-8-6-4-2 reps

 

CLOSE GRIP FLAT BENCH PRESS

10-8-6-4 reps

 

8 SETS OF 8 REPS

Chest Fly Dips

 

DUMBBELL PULLOVERS

3 sets of 15 reps

 

OPTIONAL SQUAT

Front Squat 5-second pause to a max

 

Lower Back Extensions: 4 sets of 12 reps

Ab Wheels: 4 sets of 20 reps

 

WALKING LUNGES

8 minutes

   

LEVEL 1

INCLINE BARBELL BENCH PRESS

12-10-8-6-4-2 reps

 

CLOSE GRIP FLAT BENCH PRESS

10-8-6-4 reps

 

6 SETS OF 6 REPS

Chest Fly Dips

 

DUMBBELL PULLOVERS

3 sets of 12 reps

 

Lower Back Extensions: 4 sets of 10 reps

Ab Wheels: 4 sets of 15 reps

 

WALKING LUNGES

6 minutes

LEVEL 3

BACK SQUAT

Blue and green band MAX today Box OR Free Squat, your choice

 

SPEED DEADLIFTS OR POWER CLEANS (MEET STANCE)

6-8 sets of 2 reps (fast pace)

 

DUMBBELL WEIGHTED WALKING LUNGES

3 sets of 5 reps

 

LEG EXTENSIONS

5 sets of 20 reps

 

LEG CURLS

5 sets of 20 reps

 

CORE: 3 SET SUPERSET

GHD: 12-20 reps Side Raises: 10 reps Weighted Crunches: 20 reps

 

OTHER OPTION:

BACK SQUAT

Pause rep + Regular rep to a MAX *Back down set of 3 sets of 10 reps *Example: 315 for the Max, then 275/225/185 for the sets of 10

 

POWER CLEANS (FOR SPEED)

6 sets of 2 reps Working up to something fast + heavy

 

WALKING LUNGES

3 sets of 5 reps w/ maximal weights for work

 

LEG EXTENSIONS

5 sets of 20 reps

 

LEG CURLS

5 sets of 20 reps

 

CORE: 3 SET SUPERSET

GHD: 12-20 reps Side Raises: 10 reps Weighted Crunches: 20 reps

   

LEVEL 2

BACK SQUAT

Box OR Free Squat, your choice

 

SPEED DEADLIFTS OR POWER CLEANS (MEET STANCE)

6-8 sets of 2 reps (fast pace)

 

DUMBBELL WEIGHTED WALKING LUNGES

3 sets of 5 reps

 

LEG EXTENSIONS

4 sets of 15 reps

 

LEG CURLS

4 sets of 15 reps

 

CORE: 3 SET SUPERSET

GHD: 12-15 reps Side Raises: 8 reps Weighted Crunches: 15 reps

 

OTHER OPTION:

BACK SQUAT

Pause rep + Regular rep to a MAX *Back down set of 3 sets of 10 reps *Example: 315 for the Max, then 275/225/185 for the sets of 10

 

POWER CLEANS (FOR SPEED)

6 sets of 2 reps Working up to something fast + heavy

 

WALKING LUNGES

3 sets of 5 reps w/ maximal weights for work

 

LEG EXTENSIONS

4 sets of 15 reps

 

LEG CURLS

4 sets of 15 reps

 

CORE: 3 SET SUPERSET

GHD: 12-15 reps Side Raises: 8 reps Weighted Crunches: 15 reps

 

LEVEL 1

DUMBBELL WEIGHTED WALKING LUNGES

3 sets of 5 reps

 

LEG EXTENSIONS

3 sets of 15 reps

 

LEG CURLS

3 sets of 15 reps

 

CORE: 3 SET SUPERSET

GHD: 12 reps Side Raises: 6-8 reps Weighted Crunches: 12 reps

 

OTHER OPTION:

POWER CLEANS (FOR SPEED)

6 sets of 2 reps Working up to something fast + heavy

 

WALKING LUNGES

3 sets of 5 reps w/ maximal weights for work

 

LEG EXTENSIONS

3 sets of 12 reps

 

LEG CURLS

3 sets of 12 reps

 

CORE: 3 SET SUPERSET

GHD: 12 reps Side Raises: 8 reps Weighted Crunches: 12 reps

LEVEL 3

SPEED WORK BENCH: 5 SET SUPERSET

Competition Grip: 3 reps OR Earthquake Bar: 12 reps OR Illegally Wide Grip: 12-20 reps

SUPERSET WITH:

Wide Grip Pull-ups: 10 reps

 

4 SET SUPERSET

Behind the Neck Press: 20-10-5-1 reps Heavy Ass Cable Face Pulls: 8 reps

 

HEAVIER ARROWS/Ts: 3-5 SET SUPERSET

Arrows: 5 reps T's: 5 reps Arrows: 5 reps T's: 5 reps

SUPERSET WITH:

Lying Side Laterals: 12 reps

 

3 SET SUPERSET

Rotator Cuffs: 15 reps Upright Rows: 15 reps Double or Single Overhead Carries: 50-100 feet

OPTIONAL SQUAT

High Bar Back Squat 5-second pause to a MAX

 

Lower Back Extensions: 4 sets of 15 reps

Ab Wheels: 4 sets of 25 reps

 

WALKING LUNGES

10 minutes

   

LEVEL 2

SPEED WORK BENCH: 4 SET SUPERSET

Competition Grip: 3 reps OR Earthquake Bar: 12 reps OR Illegally Wide Grip: 12-20 reps

SUPERSET WITH:

Wide Grip Pull-ups: 8 reps

 

4 SET SUPERSET

Behind the Neck Press: 20-10-5-1 reps Heavy Ass Cable Face Pulls: 6-8 reps

 

HEAVIER ARROWS/Ts: 3-4 SET SUPERSET

Arrows: 5 reps T's: 5 reps Arrows: 5 reps T's: 5 reps

SUPERSET WITH:

Lying Side Laterals: 8-10 reps

 

2-3 SET SUPERSET

Rotator Cuffs: 12 reps Upright Rows: 12 reps Double or Single Overhead Carries: 50 feet

OPTIONAL SQUAT

High Bar Back Squat 5-second pause to a MAX

 

Lower Back Extensions: 4 sets of 12 reps

Ab Wheels: 4 sets of 20 reps

 

WALKING LUNGES

8 minutes

   

LEVEL 1

SPEED WORK BENCH: 3 SET SUPERSET

Competition Grip: 3 reps OR Earthquake Bar: 12 reps OR Illegally Wide Grip: 12-20 reps

SUPERSET WITH:

Wide Grip Pull-ups: 6 reps

 

4 SET SUPERSET

Behind the Neck Press: 15-10-5-1 reps Heavy Ass Cable Face Pulls: 4-5 reps

 

HEAVIER ARROWS/Ts: 3 SET SUPERSET

Arrows: 5 reps T's: 5 reps Arrows: 5 reps T's: 5 reps

SUPERSET WITH:

Lying Side Laterals: 6-8 reps

 

2-3 SET SUPERSET

Rotator Cuffs: 10 reps Upright Rows: 10 reps Double or Single Overhead Carries: 25 feet

 

Lower Back Extensions: 4 sets of 10 reps

Ab Wheels: 4 sets of 15 reps

 

WALKING LUNGES

6 minutes

LEVEL 3

STRAIGHT THROUGH:

Straight Bar Pushdowns: 20 reps Band Pushdowns: 20 reps Rep Progression Dumbbell Curls: 7-7 Regular Curls, Hammer Curls Skullcrushers: (DB or Bar): 20 reps Bench Dips: 20 reps Incline DB Curls: 15 reps Elbows Out Press: 20 reps

*5-7 sets *Rest 1-2 minutes between each circuit (use as low rest as possible)

 

3 SET SUPERSET

Overhead Cable Tricep Extensions: 15 reps Overhead Band Extensions: Failure CT Curls: 15-20 reps per arm

OPTIONAL SQUAT

Front Squat Take a single at 70% of your 1 Rep Max

 

Lower Back Extensions: 4 sets of 15 reps

Ab Wheels: 4 sets of 25 reps

   

LEVEL 2

STRAIGHT THROUGH:

Straight Bar Pushdowns: 15 reps Band Pushdowns: 15 reps Rep Progression Dumbbell Curls: 7-7 Regular Curls, Hammer Curls Skullcrushers: (DB or Bar): 15 reps Bench Dips: 15 reps Incline DB Curls: 15 reps Elbows Out Press: 15 reps

*5 sets *Rest 1-2 minutes between each circuit (use as low rest as possible)

 

3 SET SUPERSET

Overhead Cable Tricep Extensions: 12 reps Overhead Band Extensions: Failure CT Curls: 12-15 reps per arm

OPTIONAL SQUAT

Front Squat Take a single at 70% of your 1 Rep Max

 

Lower Back Extensions: 4 sets of 15 reps

Ab Wheels: 4 sets of 20 reps

   

LEVEL 1

STRAIGHT THROUGH:

Straight Bar Pushdowns: 12 reps Band Pushdowns: 12 reps Rep Progression Dumbbell Curls: 7-7 Regular Curls, Hammer Curls Skullcrushers: (DB or Bar): 12 reps Bench Dips: 12 reps Incline DB Curls: 12 reps Elbows Out Press: 12 reps

*3-4 sets *Rest 1-2 minutes between each circuit (use as low rest as possible)

 

2-3 SET SUPERSET

Overhead Cable Tricep Extensions: 10 reps Overhead Band Extensions: Failure CT Curls: 10-12 reps per arm

 

Lower Back Extensions: 4 sets of 12 reps

Ab Wheels: 4 sets of 15-20 reps

LEVEL 3

OPTIONAL SQUAT & DEADLIFT

Both 6 sets of 2 reps at 50% of 1 Rep MAX

 

3-5 SET SUPERSET

V-Bar or Wide Grip Pull-ups: 10-20 reps Deficit Push-ups: 20 reps

 

3-5 SET SUPERSET

Handstand Push-ups: 5-10 reps Dips: 20 reps *Sub handstand push-ups with DB Press

 

3-5 SET SUPERSET

Bodyweight Skullcrushers: 10-20 reps Ab Wheels: 10-25 reps

 

4 SET SUPERSET

GHD: 10-20 reps Front Squat w/ Med Ball: 10-20 reps

 

WALKING LUNGES

10 minutes

   

LEVEL 2

OPTIONAL SQUAT & DEADLIFT

Both 6 sets of 2 reps at 50% of 1 Rep MAX

 

3-4 SET SUPERSET

V-Bar or Wide Grip Pull-ups: 10-15 reps Deficit Push-ups: 15 reps

 

3-4 SET SUPERSET

Handstand Push-ups: 5-8 reps Dips: 15 reps *Sub handstand push-ups with DB Press

 

3-4 SET SUPERSET

Bodyweight Skullcrushers: 10-15 reps Ab Wheels: 10-20 reps

 

3 SET SUPERSET

GHD: 10-15 reps Front Squat w/ Med Ball: 10-15 reps

 

WALKING LUNGES

8 minutes

   

LEVEL 1

3-4 SET SUPERSET

V-Bar or Wide Grip Pull-ups: 10 reps Deficit Push-ups: 10 reps

 

3-4 SET SUPERSET

Handstand Push-ups: 5 reps Dips: 10 reps *Sub handstand push-ups with DB Press

 

3-4 SET SUPERSET

Bodyweight Skullcrushers: 10 reps Ab Wheels: 10-15 reps

 

3 SET SUPERSET

GHD: 10 reps Front Squat w/ Med Ball: 10 reps

 

WALKING LUNGES

6 minutes