Day 01
Monday
DEADLIFT Week 1: Sumo Stance Off 4 Mats or 3 Plates (stack three 45's)
Week 2: Sumo Stance Off 3 Mats or 2 plates
Week 3: Sumo Stance Off Standing on 2 mats or one plate
Week 4: Sumo Stance 1 mat or Off Floor
5 SET SUPERSET 3 Board Press 8/5/3/1/1 reps
Pull-ups: 10-20 reps
3-5 SET SUPERSET DB Floor Press or Incline: 15 reps Behind the Neck Pulldowns: 15 reps
3 SET SUPERSET Pullovers: 20 reps Dips: 20 reps
3 SET SUPERSET Chest Flys: 20 reps Deficit Push-ups: 20 reps
OPTIONAL SQUAT EVERY DAY
FRONT SQUAT OR OVERHEAD SQUAT No Belt, One Count Pause
LOW BACK Weighted Lower Back Extension: 8-10 reps
ABS Ab Wheels: 4 sets of 25 reps
WALKING LUNGES 400-800 meters
Day 02
Tuesday
5 SET WARMUP Cable Curls: 20 reps Band Pushdowns: 30 reps
ISO PRIMERS: 3 SET SUPERSET Curls 90-Degree Holds: 30-60 sec Tricep Rope Holds: 30-60 sec
6-8 SET SUPERSET Barbell Curls: 15 reps Tricep Press-downs: 20 reps
6-8 SET SUPERSET Alternate Dumbbells Curls (4 sets) Alternate Hammer Curls (4 sets): 12 reps Weighted Bench Dips: 20 reps
OPTIONAL SQUAT EVERY DAY
FRONT SQUAT 5 second pause with belt to MAX
LOW BACK Weighted Lower Back Extension: 15-20 reps
ABS Ab Wheels: 4 sets of 25 reps
WALKING LUNGES 400-800 meters
Day 03
Wednesday
SQUAT Free or Box Squat vs Blue Bands OR Front Squat MAX
5 SET SUPERSET Dumbbell Stiff-Legged Deadlifts: 20 reps Hamstrings Curls or Inverse Curls: 5-8 reps
LOW BACK - HIGH REPS: 3-5 SET TRI-SET Hyper: 20 reps Reverse Hyper: 20 reps 45 Degree Hyper: 20 reps
ABS Ab Wheels: 4 sets of 25 reps
WALKING LUNGES 400-800 meters
Day 04
Thursday
5 SET SUPERSET Incline Barbell Bench Press: 8 reps Go up in weight each set
Ultra-wide Pull-ups: 10-20 reps
5 SET SUPERSET Illegally Wide Grip or DB Flat Bench Press: 15 reps
Behind the Neck Pull-ups: 5-8 reps (or behind the neck pull downs)
5-8 SET SUPERSET Incline Chest Flys: 20 reps Pullovers: 8 reps Dips: 20 reps
OPTIONAL SQUAT EVERY DAY
FRONT SQUAT With Belt and Wraps to a MAX
LOW BACK Weighted Lower Back Extension: 8-10 reps
ABS Ab Wheels: 4 sets of 25 reps
WALKING LUNGES 400-800 meters
Day 05
Friday
SHOULDERS: 5 SET TRI-SET Heavy Ass DB or Barbell Shoulder Press: 8 reps Lateral Raises: 20 reps Front Raises: 20 reps
BICEPS: 5 SET TRI-SET Straight Bar Curls: 8 Reps
Rep Progression DB Curls Reg & Hammer: 5/6 reps
Cable Curls: 20 reps
TRICEPS: 5 SET QUAD SET Skullcrushers: 8 reps Overhead Rope Extension: 15 reps Bench Dips: 30 Band Pushdowns: 30
5 SET FINISHER Arrows: 20 reps Cable Crunches: 15 reps
OPTIONAL SQUAT EVERY DAY
HIGH BAR BACK SQUAT 1 Count Pause to a MAX
LOW BACK Weighted Lower Back Extension: 8-10 reps
WALKING LUNGES 400-800 meters
Day 06
Saturday
WEEKS 1 & 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
OPTIONAL SQUAT EVERY DAY
FRONT SQUAT Triple to a MAX with belt
10 MINUTES OF WALKING LUNGES TO FINISH
WEEKS 2 & 4
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