I WILL BE JACKED

DEADLIFT: HEAVY/LIGHT Work to a MAX ; Conventional with Red Bands

SUPERSET WITH

POWER CLEAN Singles at 30-50% of Deadlift Max

CHEST & BACK

5 SET SUPERSET Wide Grip Pull-ups: For Failure reps or Weighted Reps of 5 (you choose) Incline DB or Barbell Bench Press: 12-10-8-6-1

5-8 SET SUPERSET Alternate between Seated Rows, DB Rows, V-Bar PUlldowns, or T-Bar Rows: 12 short reps, 12 long stretch reps Illegally Wide-Grip Bench Press: 20 reps

3 SET TRI-SET Dips: 20 reps Chest Fly: 12 reps HEAVY Pullovers: 20 reps

OPTIONAL: FRONT SQUAT No Belt Pause to a MAX

Ab Wheels: 100 reps Weighted Low Back Extensions: 100 reps (1-3 plates)

WALKING LUNGES 800 meters

WARMUP: 5 SETS Band Pushdowns: 30 reps Straight Bar Curls: 20 reps

3 SET SUPERSET (HEAVY) Overhead Cable Extensions: 12-15 reps Preacher Curls: 12-15 reps

5 SET SUPERSET Skullcrushers: 30 reps (alternate hand positions each set) Alternating DB Curls: 20 reps

3-5 SET SUPERSET Bench Dips: 30 reps Incline DB Curls: 8 reps,  5 ct. twist, 4 reps

Weighted Crunches: 100 reps Heavy Back Extensions: 50 reps

OPTIONAL: FRONT SQUAT Regular rep MAX with Belt

WALKING LUNGES 800 meters

BACK SQUAT -- GANGSTA SQUAT DAY Belt, Wraps, whatever you got ALL OUT

NORMAL GYM Week 1: High Bar Pause to a MAX Week 2: Low Bar Pause to a MAX Week 3: Low Bar Box Squat to a MAX Week 4: Low Bar, No Pause to a MAX

OLD SCHOOL GYM STYLE Week 1: Box Squat MAX with Buffalo Bar (plus 180 lbs in chains) Week 2: Free Squat with Cambered Bar plus green bands to a MAX Week 3: Box Squat to a MAX with Safety Squat Bar + 180 lbs in chains Week 4: Free Squat to a MAX

3-5 SET QUAD-SET Leg Curls: 15 reps GHD: 15 reps Back Extensions: 10 reps heavy Toes 2 Bar: 10 reps

WALKING LUNGES 800 meters

5 SET SUPERSET Flat Bench (you choose grip): Warmup set then 10-8-6-3-1 reps Chin-ups: 10 reps

5-8 SET SUPERSET Incline DB or Barbell Bench: 10-12 reps Chest Supported/Wide-Grip Pulldowns: 15 reps (pick a combo of each exercise to make up 8 sets)

3 SET TRI-SET Weighted Dips: 10 reps Incline Fly: 20 reps Pullovers: 10 reps

OPTIONAL: FRONT SQUAT No Belt, Regular Rep MAX

Ab Wheels: 100 reps Weighted Low Back Extensions: 100 reps (1-3 plates)

WALKING LUNGES 800 meters

5 SET SUPERSET Behind the Neck Press: 20 reps 2-Way DB Shrugs: 12 front, 12 side reps

4-5 SET SUPERSET Heavy Lateral Raises: 8 reps Heavy Front Raises: 12 reps per arm, all the way up Arnold style

INCLINE ARM BLOW OUT: 3-5 SETS Rep Progression: 4-6 reps each Incline DB Skullcrushers Elbows Out Press THEN, Incline Double Arm Curls Incline Double Arm Hammer Curls

BAND BLOWOUT: 3 SET TRI-SET Pushdowns: 30 reps Overhead Press: 30 reps Hammer Band Curls: 30 reps

FINISH WITH: Bench Dips: 100 reps Barbell Curls: 100 reps Arrows (chest-supported): 100 reps

Weighted Crunches: 100 reps Back Extensions: 50 reps

OPTIONAL: HIGH BAR BACK SQUAT 5 second pause rep to a MAX

WALKING LUNGES 800 meters

8-10 SET CIRCUIT Handstand Push-up: 1 rep Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 12 reps Ab Wheels: 15 reps

OPTIONAL: FRONT SQUAT Work to a Heavy Triple

WALKING LUNGES 800 meters

REST

OR

WALKING LUNGES 400-800 meters

OPTIONAL: BACK SQUAT 50% of 1RM for a single