#GETSTACKED 16 SIZE ON

3 SET SUPERSET WARMUP GHD & Back Extensions: 20 reps, then 5-10 Full Raises (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)

4 SET SUPERSET Wide Grip Pulldowns: 20 rep warmup, then 6-8 reps

Incline Dumbbell Press: 15-20 reps (30-40 lbs.) (Chest restoration light blood pump work)

4 SET SUPERSET

Underhand Narrow Grip Pulldowns: 20 warmup, then 6-8 reps

Flat Dumbbell Bench Press: 15-20 reps (20-30 lbs.) (Chest restoration light blood pump work)

4 SET SUPERSET Seated Rows: 6-8 reps

Chest Machine or Dumbbell Fly: 15-20 reps light (20-30 lbs.) (Chest restoration light blood pump work)

4 SET SUPERSET 1 Arm Rows: 6-8 reps each arm

Dumbbell Pullovers: 15-20 reps light (standing or across bench)

HIGH BAR BACK SQUAT -- WORK UP TO A 2 REP MAX *2,2,,2,2,2,2,2,2 *Weeks 1 & 3: Belt / Weeks 2 & 4: No Belt *While taking your reps, superset with 20 reps of Hamstring Curls with 50 lbs-70lbs(100 reps total) *Light to just keep activated

WALKING LUGNES 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

3 SET SUPERSET WARMUP (NON-STOP) GHD & Back Extensions: 20 reps, then 5-10 Full Raises (add 25 lb. if needed)

Toes to Bar: 10 reps (add ankle weights if you can)

4 SET SUPERSET Dumbbell Rollbacks: 20 rep warmup, then 6-8 reps Band or Rope Pushdowns: 15-20 reps light

4 SET SUPERSET Straight Bar Pushdowns: 20 rep warmup, then 6-8 reps

Band Pull Aparts or Face Pulls: 15-20 reps light

4 SET SUPERSET Overhead Tricep Cable Press: 6-8 reps Arrows and T's: 15-20 reps light

4 SET SUPERSET Skullcrushers: 6-8 reps Lateral Raises: 20 reps

FRONT SQUAT Work up to a 2 Rep Max 2,2,2,2,2,2,2,2 Weeks 1 & 3: With Belt / Weeks 2 & 4: No Belt

While taking your reps, superset with 20 reps of Hamstring Curls with 50 lbs-70lbs(100 reps total) Light to just keep activated

Farmer's Carry: Dumbbells or Strongman equipment 3-5 trips of 200 ft. as heavy as possible

OR

Sled Drags: 3-5 trips for 200 ft. as heavy as possible

WALKING LUGNES 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

3 SET SUPERSET WARMUP (NON-STOP) GHD & Back Extensions: 20 reps, then 5-10 Full Raises (add 25 lb. if needed)

Toes to Bar: 10 reps (add ankle weights if you can)

LOW BAR BACK SQUAT Work to a 1 Rep Max 1,1,1,1,1,1,1

While taking your reps, superset with 20 reps of Hamstring Curls with 50 lbs-70lbs(100 reps total) Light to just keep activated

DEADLIFT 1,1,1,1,1,1,1 1 Week Sumo, 1 Week Conventional (Alternate every week)

Work up to a single off the floor.  I want this to be about truly working on moving some weight

4 SET TRI-SET Leg Press: 6 reps (same stance you squat with) Russian Split Squats: 6 reps per leg Light Leg Extensions for Blood pump: 15 reps

3 SET SUPERSET WARMUP (NON-STOP) GHD & Back Extensions: 20 reps, then 5-10 Full Raises (add 25 lb. if needed)

Toes to Bar: 10 reps (add ankle weights if you can)

**Alternate which one goes first every week: Incline or Flat**

4 SET SUPERSET Incline Bench Press: 20 rep warmup, then 3 Heavy work sets of 3 reps

*It will take you a few sets to see what you want to work with

Seated or T Bar Rows: 15 reps (restoration light pump work)

4 SET SUPERSET Flat Bench Press: 20 rep warmup, then 3 Heavy work sets of 3 reps

It will take you a few sets to see what you want to work with

Pull-ups or Pulldowns: 10-15 reps (restoration light pump work)

4 SET SUPERSET Flat Dumbbell Press: 6-8 reps

OR

Incline Dumbbell Bench Press: 6-8 reps

Underhand Grip Pulldowns (no legs facing away from the machine: 15 reps

3-4 SET TRI-SET Dips: 6-8 reps Pullovers: 6-8 reps Light Decline or Cable Crossovers: 20 reps

FRONT SQUAT Work to a 3 Rep Max 3,3,3,3,3,3,3,3 ; No Belt

While taking your reps working up, superset with 20 reps hamstring curls at 50-70 lbs. light to just keep activated

Add in band pushdowns if you want during warmup to touch on triceps

WALKING LUGNES 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

3 SET SUPERSET WARMUP (NON-STOP) GHD & Back Extensions: 20 reps, then 5-10 Full Raises (add 25 lb. if needed)

Toes to Bar: 10 reps (add ankle weights if you can)

Alternate which one goes first every week (Behind or in Front of Head)

4 SET SUPERSET Barbell Military Press: 20 rep warmup, then 3 Heavy work sets of 3 reps

It will take a few sets for you to see what you want to work with

Leg Extension: 20 reps light

4 SET SUPERSET Arnold Press: 5-8 reps Stiff Leg Deadlifts: 5-8 reps

4 SET TRI-SET Lying Side Laterals: 6-8 reps Cable Side Laterals: 6-8 reps Hamstring Curls: 20 reps

HIGH BAR BACK SQUAT Work to a 1 Rep Max with 5 Second Pause 1,1,1,1,1,1,1,1 ; With a Belt

While taking your reps working up, superset with 20 reps hamstring curls at 50 lbs. light to just keep activated

Add in band pushdowns if you want during warmup to touch on triceps

Farmer's Carry 3-5 trips of 200 ft. as heavy as possible

*Dumbbells or Strongman equipment

OR

Sled Drags 3-5 trips backwards Heavy

3 SET SUPERSET WARMUP (NON-STOP) GHD & Back Extensions: 20 reps, then 5-10 Full Raises (add 25 lb. if needed)

Toes to Bar: 10 reps (add ankle weights if you can)

6 SET SUPERSET EZ Bar Curls: 20 rep warmup, then 6-8 reps Band or Rope Pushdowns: 15-20 reps

4 SET SUPERSET Preacher Curls: 20 rep warmup, then 6-8 reps Reverse Grip Straight Bar Pushdowns: 20 reps light

3-4 SET SUPERSET Hammer Curls: 6-8 reps Bicep Machine: 15-20 reps light (20-30 lbs.)

3-4 SET SUPERSET Standing Alternate Dumbbell Curls: 6-8 reps Bench Dips: 20 reps

DEAD STOP SQUATS Work to a 2 Rep Max 2,2,2,2,2,2,2,2

Weeks 1 & 3: Front / Weeks 2 & 4: Back Squat While taking your reps working up, superset with 20 reps hamstring curls at 50 lbs. light to just keep activated

WALKING LUGNES 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting

REST

Squat 135 or 225 (chill out)