GET STACKED FOREVER

FRONT SQUAT 3 count descent, then EXPLODE 3,3,3,1,1,1 reps Bands are optional

DEADLIFT MAX Sumo OR Conventional

Week 1: 1 Mat Block Pull

Week 2:  4-5 Mat Block/Rack Pull

Week 3: 1 Thick Mat or Plate Deficit Pull

Week 4: Off the Floor thru Bands

Bands are optional All to a MAX 3,3,3,1,1,1 reps

HEAVY LIGHT PUMP TECH: 3 SET SUPERSET Barbell or DB Incline Press: 10 reps Undergrip Cable row: 20 Reps

THEN: Incline Barbell Bench Press: 5 reps Seated Rows: 5 Reps

BLOOD PUMP WORK: 5 SET SUPERSET Dumbbell Floor Press: 15 Reps Wide Grip Pull-ups: 10 Reps weighted if needed

3 SET SUPERSET: IF YOU WANT MORE Cable Flys: 20 reps Behind the Neck Pulldowns (wide-grip): 20 reps

3-5 SETS EACH GHD: 20 Reps Low Back Extensions: 20 reps with plate Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 3 count pause, then explode 3,3,3,1,1,1 reps to a MAX Against mini bands (optional)

ELBOW WARMUP Pushdowns (Bands or Cables): 50 reps Hammer Curls: 50 reps

BENCH PRESS CONJUGATE METHOD CLOSE GRIP TO A MAX (Against 1 set of doubled up minis) (Make sure you have a spot or set up in a rack)

Week 1: 3 stop Pause Press (1 minute band pull aparts in between)

Week 2: 1 count Pause Press (bands) (1 minute band pull aparts in between)

Week 3: 3 Count Pause (bands) (1 minute band pull aparts in between)

Week 4: Feet-down Pause rep, No Bands (1 minute band pull aparts in between)

3,3,3,1,1,1 reps ALL WEEKS

4 SET TRI-SET Military Press (Barbell or Dumbbells): 8, 6, 4, 2 reps Barbell Curls: 30, 20, 10, 5 reps Overhead V-bar Cable Press: 20-30 reps

1/4 SHORT PUMP KILLERZ: 3 SETS Band Extensions (bottom 1/4): 1 minute Lateral Raises (top 1/4): 1 minute Curl (top 1/4): 1 minute

5 SETS EACH GHD: 20 reps Lower Back Extensions (1-5 plates): 10 reps Knee-ups: 15 reps

Ab Wheels: 4 sets of 25 reps

WALKING LUNGES 400-800 meters

WARMUP GHD: 20 reps Knee-ups: 20 reps

BACK SQUAT Week 1: 1-count pause to a Back Squat MAX (bands) (Bands optional)

Week 2: Back Squat MAX, no pause (Bands optional)

Week 3: 1-count pause Back Squat MAX (no bands)

Week 4: Back Squat MAX, no pause Option to add mini bands

3,3,3,1,1,1 reps for ALL WEEKS

THEN: EMOM 10 MINUTES Hit 1 Rep every minute on minute as heavy as possible for that day

CLEANS or SNATCHES Weeks 1 & 3: From Blocks Weeks 2 & 4: From Floor

OR

SPEED PULLS Weeks 1 & 3: From Deficit Weeks 2 & 4: No Deficit

4 SET SUPERSET Box Step-ups (24 inches): 12 reps Stiff Leg Deadlifts: 12 reps

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

WALKING LUNGES 400-800 meters

FRONT SQUAT 10 count pause Against Bands 1,1,1 reps

INCLINE BARBELL BENCH: 4-6 SETS 6,6,6,6, working up to a 6 REP MAX ALL WEEKS

Week 1: 1/4 Rep Pump

Week 2: 3-stop Pause

Week 3: 1-count Pause

Week 4: Regular Reps

*Superset with below back exercises*

4-6 SET SUPERSET Pulldowns  (Wide boys): 12-15 reps *Go Heavy*

6-8 SET TRI- SUPERSET Illegally Wide-grip Bench Feet Up Press: 15-20 reps (2 sets of mini bands per side ) Band Pull Aparts: 1 minute Seated Rows: 15-20 reps

EXTRA WORK: 3 SETS Chest Flys or Cable Flys: 20 reps Stiff-arm Pullover: 20 reps

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

WALKING LUNGES 400-800 meters

FRONT SQUAT No bands to a MAX 3, 3, 3, 1, 1 ,1 reps

ARM MADNESS Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps

Band Pushdowns OH Cable Tricep Extensions DB Preacher Curls Single Arm Rope Pushdowns BW Skullcrushers Seated DB Curl (90 degree down to hips)