NO LIMITS

FRONT SQUAT 1 count pause with belt Against bands (optional) Work up to a 2 REP MAX

CONVENTIONAL DEADLIFT Week 1:  1 plate deficit Week 2: 2 plate deficit Week 3: Rack or Mat Pulls: 4 mats or 2 plates Week 4: Rack or Mat Pulls: 2 mats or 1 plate

HEAVY LIGHT PUMP TECH 15/5 6 sets total: 3 each rep scheme per exercise

SET 1 Wide Grip or V-bar Pull-ups (Sub would be pulldowns): 15 reps

Incline Barbell or DB Bench: 15 reps

SET 2 Wide Grip or V-bar Pull-ups (Sub would be pulldowns): 5 reps

Incline Barbell or DB Bench: 5 reps

SET 3 Wide Grip or V-bar Pull-ups (Sub would be pulldowns): 15 reps

Incline Barbell or DB Bench: 15 reps

SET 4 Wide Grip or V-bar Pull-ups (Sub would be pulldowns): 5 reps

Incline Barbell or DB Bench: 5 reps

SET 5 Wide Grip or V-bar Pull-ups (Sub would be pulldowns): 15 reps

Incline Barbell or DB Bench: 15 reps

SET 6 Wide Grip or V-bar Pull-ups (Sub would be pulldowns): 5 reps

Incline Barbell or DB Bench: 5 reps

5 SET TRI-SET Illegally-wide Bench Press: 15 reps Work up 5-10lbs per set

Chest Flys: 15 reps work up 5-10 lbs per set

Seated Rows or V-bar Pulldowns: 20 reps

3-5 SETS EACH Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT Regular rep with belt Against bands (optional)

WARMUP: 2 SETS Barbell Curls: 25 reps Pushdowns: 25 reps Lateral Raises: 25 reps

CONJUGATE METHOD TRICEP MAX

Week 1:  Chin Press w/ straight bar Week 2: Skullcrushers to forehead w/ EZ bar Week 3:  Close Grip w/ Feet Up Week 4: Skullcrushers to bench w/ EZ bar

HEAVY LIGHT PUMP TECH 15/5 (6 sets total) 3 each rep scheme per exercise

Set 1 Arnold Press: 15 reps Double Arm Incline Curls: 15 reps

Set 2 Arnold Press: 5 reps Single Incline Curls: 5 reps

Set 3 Arnold Press: 15 reps Double Arm Incline Curls: 15 reps

Set 4 Arnold Press: 5 reps Incline Curls: 5 reps

Set 5 Arnold Press: 15 reps Incline Curls: 15 reps

Set 6 Arnold Press: 5 reps Incline Curls: 5 reps

BODYWEIGHT TRICEP TRI-SET: 3 SETS Bodyweight Skullcrushers: 10-20 reps Dips: 10-20 reps Bench Dips: 10-20 reps

CHEST-SUPPORTED TRI-SET: 3 SETS Spider Curls: 20 reps Ts: 20 reps Arrows: 20 reps

3-5 SETS EACH Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

WARMUP: 3 ROUNDS GHD: 15-20 reps OR Low Back Extensions to help warmup

BACK SQUAT Week 1: 1 count pause to a MAX Week 2: 3 count pause to a MAX Week 3: No pause to a MAX Week 4: 1 count pause (no bands) to a MAX *Option to add mini bands

SPEED WORK OPTIONS 6 SET SUPERSET Speed Deadlifts: 50-70% of max (2 reps) *Against bands or standing on 1 plate

Heavy Kettlebell Swing: 6 reps

OR

CONJUGATE CLEANS *Up to a heavy single Week 1: 1 count pause above knee Week 2: Off blocks or plates Week 3: Regular rep Week 4: From a 1 plate deficit

SUPERSET WITH,

Box Jumps: 2 reps Medium height

3-5 SETS EACH Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 3 count pause to a MAX

INCLINE BARBELL WORK SETS: 4-5 SETS 8 REPS Week 1: 1 Count Pause Week 2: 3 Way Pause Week 3: 5/5/5 Week 4: Regular Reps

SUPERSET WITH,

3-WAY PULLDOWNS Close/Medium/Wide: 10/10/10 reps

5 SET SUPERSET Flat Winding DB Press: 12 reps Chin-ups: Bodyweight Till Failure

4-5 SET SUPERSET Incline Flys: 8 reps w/ 4 count stretch High-rep Shrugs: 25 reps

EXTRA TRICEPS: 5X15 REPS

3-5 SETS EACH Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT No bands or pause

5 SET TRI-SET V-bar Cable Curls: 25 reps Band Pushdowns: 25 reps Band or Cable Facepulls: 25 reps

6 SETS OF 6 REPS Seated Laterals Elbow-out Press Seated Hammer Curls

3 SET TRI-SET Reverse Curls: 20 reps Underhand Pushdowns: 20 reps Seated DB Shrugs: 20 Reps

SINGLE-ARM BLOW: 1-2 SETS OF 50 REPS Rope or Band Pushdown Concentration Curl

OR

2-3 SET SUPERSET Preacher Bench V-bar: 30 reps Overhead Seated Cable Tricep Press: 30 reps

3-5 SETS EACH Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

WALKING LUNGES 400-800 meters

WALKING LUNGES 400-800 meters