PUMPmatic

FRONT SQUAT 1 count pause with belt Against (2 sets of bands.. optional)

DEADLIFT MAX Week 1: Sumo from Deficit (2 mats or 1 plate) Work up to a MAX

Week 2: Conventional Block or Rack Pulls (4 mats or 2 plates) Work up to a MAX

Week 3: Sumo (2 mats or 1 plate block pulls) Work up to a MAX

Week 4: Conventional (feet together off the floor) Work up to a MAX

HEAVY LIGHT PUMP TECH: 3X THRU Incline Barbell or DB Bench: 20 reps Seated Rows or 1 Arm Rows: 5 reps

Incline DB or Barbell Bench: 5 reps Wide-grip Pull-ups: 15 reps

REPITITION METHOD: 3 SETS Dumbbell Flat Bench

Example 3 sets to failure with 3 minute rest

Week 1: 80lbs

Week 2: 85lbs

Week 3: 90lbs

Week 4: 95lbs

SUPERSET:

Seated Row (Wide-Grip Overhand): 20 reps in between each set.

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

WALKING LUNGES 400-800 meters

FRONT SQUAT 3 count eccentric, then explode Against double mini bands (optional)

WARMUP: CABLE OR DUMBBELL V-bar Cable Curls: 25 reps Band Pushdowns: 25 reps Shrugs: 25 reps 2-3 sets

CONJUGATE METHOD: CLOSE GRIP, FEET TRICEP MAX

Week 1: Feet up close, 3 stop pause

Week 2: feet up close grip pause

Week 3: Feet Up regular Rep

Week 4: Feet down, regular rep

5 SET TRI-SET Straight Bar Curls: 6 Reps Behind the Neck Press: 20 reps Overhead Band Pushdowns: 30

3-5 SET TRI-SET Straight Bar Pushdowns: 15/15/15 Close, medium, wide AND DB Hammer Curls: 10 reps DB Regular Curls: 10 reps

5 SETS Y, Ts, Presses 15 reps each one

5 SETS Lower Back Extensions: 1-5 plates 10 reps

Ab Wheels: 4 sets of 25 reps

WALKING LUNGES 400-800 meters

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

BACK SQUAT Week 1: no pause to a MAX (Bands optional)

Week 2: 3 count pause to a MAX (bands optional)

Week 3: No pause to a MAX (no bands)

Week 4: 1 count pause (no bands) to a MAX *Option to add mini bands

Then:

QUAD SET with:

CONJUGATE CLEANS Up to a heavy single

Week 1: off blocks

Week 2: Standing on plates

Week 3: Regular Rep

Week 4: Regular & Hang

After each rep do below:

Box Jumps: 2 reps Medium height

AND

Heavy Kettlebell Swings 12 Reps

AND

Kneeling Jumps: 5-8 reps

After you reach a max move onto:

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

WALKING LUNGES 400-800 meters

ALTERNATIVE TO CLEANS:

SPEED WORK OPTIONS

6 SET TRI-SET Speed Deadlifts: 50-70% of Max (2 reps) Against bands or standing on 2 plates

Heavy Kettlebell Swing: 8 reps

Kneeling Jumps: 8 reps

FRONT SQUAT 3 bands regular rep wraps & the whole 9 if you with it To a MAX

INCLINE BARBELL BENCH: 6 SETS Week 1: 2 Stop Pause (chest -1/2 back up) x 6 reps

Week 2: 3 count pause x 6 reps

Week 3: 1/4 rep pump x 6 reps

Week 4: Regular Reps x 6 reps

4-6 SET SUPERSET Pull-ups Close-Grip: 5-10 reps Pull-ups: Wide-Grip: 5-10 reps

ILLEGALLY WIDE BENCH PRESS 10 sets of 10 reps

OR 10x15

Every 3 sets switch to a different type of row for 15 reps Seated row 1 arm row T bar row Bent over rows your choice

EXTRA TRICEPS 5 sets of 15 reps

2-4 SETS EACH Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

FRONT OR HIGH BAR BACK SQUAT No bands MAX

WARMUP: CABLE OR DUMBBELL: 2 SETS Curls: 25 reps Pushdowns: 25 reps Upright Rows: 25 reps

CONJUGATE METHOD TRICEP MAXC Week 1: EZ Bar nose press

Week 2: 3 rep DB roll back max

Week 3: Chin Press straight bar

Week 4: Close-grip feet down

3 WAY KILLAS: 5 SETS Forehead Curls: 12 reps Chin Curls: 12 reps Drag Curls: 12 reps

THEN SUPERSET WITH:

Arnold Press: 12 reps Frontal Raises: 12 reps Lateral Raises: 12 reps Standing Arrows: 12 reps

10 sets of 20 reps 20 seconds rest

Band Pushdowns or Cable / Rope

Bicep Blowout Machine or Preacher with V-bar on Cable

Then 3 sets of 30 and 1 set of 50

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

Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

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