JACKED &; CHEESE

FRONT SQUATS Week 1: Front Squat to a MAX with pause and no belt Week 2: Front Squats to a MAX with pause and belt Week 3: Front Squat to a MAX, no pause with belt Week 4: Front Squat to a MAX with belt and wraps, no pause

ED COAN DEADLIFTS 3 sets of 3 reps *Speed with slow as lower* (Alternate stance each week)

VOLUME/UPPER BACK: 5 SET SUPERSET Pull-ups: 10 reps Shrugs: 20 reps

5 SET SUPERSET Seated Rows: 8 reps Behind the Neck Pulldowns: 15 reps

5 S3T SUPERSET 1 Arm Rows from High Pulley: 15 reps 1 Arm Rear Delt Fly's from Lower Pulley: 15 reps

GHD: 5 sets of 5 reps

Lower Back Extensions: 3 sets of 5 to 10 reps weighted

Abs: 3 sets of 10-15 reps heavy

WALKING LUNGES 400 meters

OPTIONAL SQUAT EVERY DAY Front Squat 3 second pause to a MAX

BENCH PRESS

WEEKS 1&2 Bench Press: 20-12-10-8-6-4-2 reps Face Pulls: 15 reps

WEEKS 3&4 Bench Press: 20-10-5-3-1 Face Pulls: 15 reps

4 SET SUPERSET Incline Dumbbell or Barbell Press: 10-8-6-20 reps V-Bar Pulldowns or Shrugs: 15 reps

5 SET SUPERSET Chest Fly: 20 reps Dips: 20 reps Pullovers: 20 reps

GHD: 5 sets of 5 reps

Lower Back Extensions: 3 sets of 5 to 10 reps weighted

Abs: 3 sets of 10-15 reps heavy

WALKING LUNGES 400 meters

SQUATS *One week high bar, One week low bar alternating 1-3 Rep MAX Use 12-16" box if you have it

SPEED PULLS 6 sets of 2 reps

GHD and Hamstring Curls: 5 sets of 5 reps

Lower Back Extensions: 5 sets of 5 reps

Ab Wheels: 3 sets of 10 reps heavy

NO LUNGES

OPTIONAL SQUAT EVERY DAY Front Squat 70% of 1 Rep Max Front Squat for Single

WARMUP PUMP Band or Rope Pushdowns: 100 reps Cable Curls: 100 reps

PYRAMID SUPERSETS Straight Bar Curls: 12-10-8-6-4 Skull Crushers or Close Grip Bench: 12-10-8-6-4

5 SET TRI-SET Elbow Out Incline Press: 10 reps Overhead Cable Press from bottom Pulley: 20 reps Bench Dips: 30 reps

5 SET TRI-SET EZ Bar Curls: 10 reps Incline Curls w/ Dumbbells: 20 reps Machine Curls: 30 reps

GHD: 5 sets of 5 reps

Lower Back Extensions: 5 sets of 5 reps

Heavy Weighted Crunches: 3 sets of 20 reps heavy

WALKING LUNGES 400 meters

OPTIONAL SQUAT EVERY DAY Back Squat Double (regular reps, no belt)

SPEED OR STABILITY BENCH 6 sets 3 reps per set or 8-12 reps w/ Earthquake Bar Superset with, Rotator Cuffs: 15 reps per side AND Face Pulls: 15 reps

5 SET SUPERSET Behind the Neck Press: 12-10-8-6-4 reps Behind the Neck Pulldowns or Behind the Back Cable Shrugs: 15 reps

5 SET SUPERSET 1 Arm Overhead Farmer's Walk: 200 feet Side Lateral Raises: 20 reps

5 SET SUPERSET Arrows / T's / Presses: 10-15 reps each Side Lying Lateral Raises: 15 reps

GHD: 5 sets of 5 reps

Lower Back Extensions: 5 sets of 5 reps

Ab Wheels: 3 sets of 10 reps heavy

WALKING LUNGES 400 meters

OPTIONAL SQUAT EVERY DAY Back Squat Max Triple w/ Belt

LIGHT PUMP WORK: 3-5 SET SUPERSET Incline Bench Press: 12-15 reps Wide Grip Pull-ups: 12-15 reps

3-5 SET SUPERSET Flat Bench Press: 12-15 reps V-Bar Pull-ups: 12-15 reps

3-5 SET SUPERSET Dumbbell Fly: 12-15 reps Dips: 12-15 reps

5 SET SUPERSET V-Bar Pushdowns: 20 reps Preacher Curls: 20 reps

GHD: 5 sets of 5 reps

Lower Back Extensions: 5 sets of 5 reps

Ab Wheels: 3 sets of 10 reps heavy

WALKING LUNGES 400 meters