Day 01
Monday
LEVEL 3
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
2-count pause to a Max 3, 3, 3, 1, 1, 1 reps
Band Wave Week 1: 2 Red bands Week 2: 2 Red bands (try to break 5lb records of week before) Week 3: 3 Red bands Week 4: 3 Red bands (try to break 5lb records of week before)
DEADLIFT MAX
All to a MAX 3, 3, 3, 1, 1, 1 reps
Week 1: Conventional, off 4 mats Week 2: Conventional, standing on 2 mats Week 3: Sumo, thru reds off floor Week 4: Sumo, thru blacks off floor
REST PAUSE 1000 REP BACK WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
100 Reps Each
Wide Grip Pull-downs Stiff Arm Pulldowns 1 Arm Cable Rows Seated Rows Cable Shrugs V-Bar Pulldowns Face Pulls Banded Arrows Dumbbell Pullovers Chest Supported Y's
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
2-count pause to a Max 3, 3, 3, 1, 1, 1 reps
DEADLIFT MAX
All to a MAX 3, 3, 3, 1, 1, 1 reps
Week 1: Conventional, off 4 mats Week 2: Conventional, standing on 2 mats Week 3: Sumo, off floor Week 4: Sumo, off floor
REST PAUSE 800 REP BACK WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
80 Reps Each
Wide Grip Pull-downs Stiff Arm Pulldowns 1 Arm Cable Rows Seated Rows Cable Shrugs V-Bar Pulldowns Face Pulls Banded Arrows Dumbbell Pullovers Chest Supported Y's
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
REST PAUSE 600 REP BACK WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
60 Reps Each
Wide Grip Pull-downs Stiff Arm Pulldowns 1 Arm Cable Rows Seated Rows Cable Shrugs V-Bar Pulldowns Face Pulls Banded Arrows Dumbbell Pullovers Chest Supported Y's
Ab Wheels: 60 wheels
INCLINE WALKS
30-45 minutes
Day 02
Tuesday
LEVEL 3
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
1-count pause 3, 3, 3, 1, 1, 1 reps
Band Wave Week 1: 2 Red bands Week 2: 2 Red bands (try to break 5lb records of week before) Week 3: 3 Red bands Week 4: 3 Red bands (try to break 5lb records of week before)
WARMUP: 3 SET TRI-SET
Band Pull Aparts: 25 reps Band Arrows: 25 reps Stiff Arm Cable Pullovers: 15 reps
CONJUGATE BENCH PRESS MAX & BACKDOWNS
3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set
Week 1: 2-Stop Pause (3 Rep Max)
Week 2: 2-Stop Pause (1 Rep Max) (Against mini bands)
Week 3: 2-Stop Pause (1 Rep Max)
Week 4: Meet Pause
REST PAUSE 500 REP CHEST WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
100 Reps Each
Incline Barbell Bench Press Dumbbell Flat Bench Incline Flys Dips (you can rest but arms stay on rack) Cable or Band Flys
REST PAUSE 300 REP CHEST WORKOUT
100 Reps Each
Dumbbell Rollbacks Straight Arm Pushdowns Bodyweight Skullcrushers
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
1-count pause 3, 3, 3, 1, 1, 1 reps
WARMUP: 2-3 SET TRI-SET
Band Pull Aparts: 20 reps Band Arrows: 20 reps Stiff Arm Cable Pullovers: 12 reps
CONJUGATE BENCH PRESS MAX & BACKDOWNS
3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set
Week 1: 2-Stop Pause (3 Rep Max)
Week 2: 2-Stop Pause (1 Rep Max)
Week 3: 2-Stop Pause (1 Rep Max)
Week 4: Meet Pause
REST PAUSE 400 REP CHEST WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
80 Reps Each
Incline Barbell Bench Press Dumbbell Flat Bench Incline Flys Dips (you can rest but arms stay on rack) Cable or Band Flys
REST PAUSE 240 REP CHEST WORKOUT
80 Reps Each
Dumbbell Rollbacks Straight Arm Pushdowns Bodyweight Skullcrushers
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
WARMUP: 2-3 SET TRI-SET
Band Pull Aparts: 15 reps Band Arrows: 15 reps Stiff Arm Cable Pullovers: 10 reps
CONJUGATE BENCH PRESS MAX & BACKDOWNS
3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set
Week 1: 2-Stop Pause (3 Rep Max)
Week 2: 2-Stop Pause (1 Rep Max)
Week 3: 2-Stop Pause (1 Rep Max)
Week 4: Meet Pause
REST PAUSE 300 REP CHEST WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
60 Reps Each
Incline Barbell Bench Press Dumbbell Flat Bench Incline Flys Dips (you can rest but arms stay on rack) Cable or Band Flys
REST PAUSE 180 REP CHEST WORKOUT
60 Reps Each
Dumbbell Rollbacks Straight Arm Pushdowns Bodyweight Skullcrushers
Ab Wheels: 60 wheels
INCLINE WALKS
30-45 minutes
Day 03
Wednesday
LEVEL 3
WARMUP: 1-2 SETS EACH
Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
BACK SQUAT MAX EFFORT WORK
Week 1: Cambered Bar 2 Rep Max, no wraps Week 2: Cambered Bar 1 Rep Max, no wraps Week 3: Cambered Bar 2 Rep Max, in wraps Week 4: Regular Bar or Bow Bar 1 Rep Max, in wraps
Rotate bars if available at your gym… if not just squat same stuff with normal bar.
5-WAY STIFF LEG DEADLIFTS
5 Frog-stance stiff 5 Medium stiff 5 Shoulder-width stiff 5 Sumo - feet straight stiff 5 Sumo stiff
Work up to a one heavy killer set... so probably 3 total sets
REST PAUSE 500 REP LEG WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
100 Reps Each
Leg Extension Band Hamstrings Curls Reverse Hypers Shins with Hammy Straps (or inner thighs ) Seated Calves (or outer thighs)
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
BACK SQUAT MAX EFFORT WORK
Week 1: Cambered Bar 2 Rep Max, no wraps Week 2: Cambered Bar 1 Rep Max, no wraps Week 3: Cambered Bar 2 Rep Max, in wraps Week 4: Regular Bar or Bow Bar 1 Rep Max, in wraps
Rotate bars if available at your gym… if not just squat same stuff with normal bar.
5-WAY STIFF LEG DEADLIFTS
5 Frog-stance stiff 5 Medium stiff 5 Shoulder-width stiff 5 Sumo - feet straight stiff 5 Sumo stiff
Work up to a one heavy killer set... so probably 3 total sets
REST PAUSE 400 REP LEG WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
80 Reps Each
Leg Extension Band Hamstrings Curls Reverse Hypers Shins with Hammy Straps (or inner thighs ) Seated Calves (or outer thighs)
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Good Mornings: 5 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
5-WAY STIFF LEG DEADLIFTS
5 Frog-stance stiff 5 Medium stiff 5 Shoulder-width stiff 5 Sumo - feet straight stiff 5 Sumo stiff
Work up to a one heavy killer set... so probably 3 total sets
REST PAUSE 300 REP LEG WORKOUT
The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.
The plan is the up the volume to grow.
60 Reps Each
Leg Extension Band Hamstrings Curls Reverse Hypers Shins with Hammy Straps (or inner thighs ) Seated Calves (or outer thighs)
Ab Wheels: 60 wheels
INCLINE WALKS
30-45 minutes
Day 04
Thursday
LEVEL 3
LEVEL 3
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
Regular rep 1, 1, 1, 1, 1, 1 reps
Band Wave Week 1: 2 Red bands Week 2: 2 Red bands (try to break 5lb records of week before) Week 3: 3 Red bands Week 4: 3 Red bands (try to break 5lb records of week before)
UPPER BACK WARMUP: 1-2 SETS
Bands Arrows: 30 reps Cable Shrugs: 30 reps Cable Pullovers: 30 reps
BARBELL INCLINE PRESS
3×3-6 reps of each variation with work weight
Week 1: 2-Stop Pause - 6 reps for 3 sets
Week 2: 2-Stop Pause - 3 reps for 3 sets
Week 3: 2-Stop Pause - 1 Rep for 3 sets (burnout for reps at old 6 Rep set)
Week 4: Regular Reps - 3-6 reps for 3 sets
1-3 exercises above in between from back warmup
SPEED OR FLOOR WORK
Pick which you like better, or better yet need
3-Way Floor Press & 20 Band Pull Aparts
So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from
Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide
Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide
Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide
Then:
Speed Work & 20 Band Pull Aparts Reassess your max from last month, change percentage and go So your 3/3/3, then superset Pull-ups
Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
*If you have time, do both if you can
REST PAUSE 300 REP CHEST WORKOUT
Dips: 100 reps Dumbbell Pullovers: 100 reps Chest Flys or Cable Flys: 100 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
Regular rep 1, 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 1-2 SETS
Bands Arrows: 25 reps Cable Shrugs: 25 reps Cable Pullovers: 25 reps
BARBELL INCLINE PRESS
3×3-6 reps of each variation with work weight
Week 1: 2-Stop Pause - 6 reps for 3 sets
Week 2: 2-Stop Pause - 3 reps for 3 sets
Week 3: 2-Stop Pause - 1 Rep for 3 sets (burnout for reps at old 6 Rep set)
Week 4: Regular Reps - 3-6 reps for 3 sets
1-3 exercises above in between from back warmup
SPEED OR FLOOR WORK
Pick which you like better, or better yet need
3-Way Floor Press & 20 Band Pull Aparts
So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from
Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide
Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide
Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide
Then:
Speed Work & 20 Band Pull Aparts Reassess your max from last month, change percentage and go So your 3/3/3, then superset Pull-ups
Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
*If you have time, do both if you can
REST PAUSE 240 REP CHEST WORKOUT
Dips: 80 reps Dumbbell Pullovers: 80 reps Chest Flys or Cable Flys: 80 reps
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
UPPER BACK WARMUP: 1-2 SETS
Bands Arrows: 20 reps Cable Shrugs: 20 reps Cable Pullovers: 20 reps
BARBELL INCLINE PRESS
3×3-6 reps of each variation with work weight
Week 1: 2-Stop Pause - 6 reps for 3 sets
Week 2: 2-Stop Pause - 3 reps for 3 sets
Week 3: 2-Stop Pause - 1 Rep for 3 sets (burnout for reps at old 6 Rep set)
Week 4: Regular Reps - 3-6 reps for 3 sets
1-3 exercises above in between from back warmup
SPEED OR FLOOR WORK
Pick which you like better, or better yet need
3-Way Floor Press & 20 Band Pull Aparts
So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from
Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide
Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide
Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide
Then:
Speed Work & 20 Band Pull Aparts Reassess your max from last month, change percentage and go So your 3/3/3, then superset Pull-ups
Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
*If you have time, do both if you can
REST PAUSE 180 REP CHEST WORKOUT
Dips: 60 reps Dumbbell Pullovers: 60 reps Chest Flys or Cable Flys: 60 reps
Ab Wheels: 60 wheels
INCLINE WALKS
30-45 minutes
Day 05
Friday
LEVEL 3
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps GHD: 25 reps Banded Arrows: 20 reps Stiff Arm Pulldowns: 20 reps
FRONT SQUAT
No Bands 1 Rep max, No Pause Work up to a MAX, gangstered out Wraps & nose work all of it if you feeling it
PRESS & PUMP: 3-4 SETS
Seated Barbell Military Press: 8 reps Touch chin & up
Barbell or Cable Shrugs: 20
Lateral Raises Drop sets: 20/20/20 reps
REST PAUSE 1000 REP CHEST WORKOUT
Which means you can’t set bar or band or whatever down till you finish 100 reps each
Straight Barbell Curl with Olympic bar Skullcrushers with Olympic bar Cable Bicep Curls Band Pushdowns - black band Preacher Curls Tricep Kickbacks with Twist Incline Dumbbell Curls Straight Bar Pushdowns Hammer Curls Bodyweight Skullcrushers
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 20 reps GHD: 20 reps Banded Arrows: 15 reps Stiff Arm Pulldowns: 15 reps
FRONT SQUAT
1 Rep max, No Pause Work up to a MAX, gangstered out Wraps & nose work all of it if you feeling it
PRESS & PUMP: 3 SETS
Seated Barbell Military Press: 8 reps Touch chin & up
Barbell or Cable Shrugs: 15
Lateral Raises Drop sets: 15/15/15 reps
REST PAUSE 800 REP CHEST WORKOUT
Which means you can’t set bar or band or whatever down till you finish 80 reps each
Straight Barbell Curl with Olympic bar Skullcrushers with Olympic bar Cable Bicep Curls Band Pushdowns - black band Preacher Curls Tricep Kickbacks with Twist Incline Dumbbell Curls Straight Bar Pushdowns Hammer Curls Bodyweight Skullcrushers
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 15 reps GHD: 15 reps Banded Arrows: 12 reps Stiff Arm Pulldowns: 12 reps
PRESS & PUMP: 2-3 SETS
Seated Barbell Military Press: 6 reps Touch chin & up
Barbell or Cable Shrugs: 12
Lateral Raises Drop sets: 12/12/12 reps
REST PAUSE 600 REP CHEST WORKOUT
Which means you can’t set bar or band or whatever down till you finish 60 reps each
Straight Barbell Curl with Olympic bar Skullcrushers with Olympic bar Cable Bicep Curls Band Pushdowns - black band Preacher Curls Tricep Kickbacks with Twist Incline Dumbbell Curls Straight Bar Pushdowns Hammer Curls Bodyweight Skullcrushers
Ab Wheels: 60 wheels
INCLINE WALK
30-45 minutes