ARNOLD INSPIRED

FRONT SQUAT Zercher Bar or Front Squat to a box

OR if no box or Zercher: 1 Count Pause to a MAX

3,3,3,1,1,1 reps *Bands optional

DEADLIFT MAX

3 weeks All STIFF LEG MAXES All to a MAX –> 3,3,3,1,1,1 reps

Week 1: Standing on 1 Small mat

Week 2: Standing on 1 Thick mat

Week 3: Off the Floor

Week 4: Sumo of 1 Thick mat

WIDE GRIP DAY: 5 SET SUPERSET Incline Barbell: 8 Rep Max Weight (work up each set)

Super-wide Pull-ups or Pulldowns (bodyweight on stack): Failure Reps

WIDE GRIP DAY: 5 SET SUPERSET Illegally-wide Flat Barbell Bench: 12 Reps

Wide Grip Seated Rows: Failure (bodyweight on stack)

3-5 SET SUPERSET Dips: 20 Reps Chest Flys: 20 reps Dumbbell Pullovers: 20 Reps

3-5 SETS EACH Around the World GHD: 10-20 Reps Side, Side, Abs

3-5 SETS EACH LOW BACK

WALKING LUNGES 400-800 meters

FRONT SQUAT OR ZERCHER SQUAT Regular Rep to a MAX 3,3,3,1,1,1 reps *Bands optional

3 SET WARMUP Side Lying Laterals: 20 reps Band Pushdowns: 30 Reps Hammer Curls: 20 reps

5 SET SUPERSET Close-Grip EZ Bar Press: 12-20 reps Incline DB Curls: 8 reps, 5 twist, 5 reps Overhead Tricep Cable Press: 15 reps

5 SET SUPERSET Arnold Press: 20, 10, 5, 1, 20 reps Bodyweight Skulls : 10, 10, 10, 10, 10 reps Straight Bar Preacher Curls: 10,10,10,10,10 reps

5 SET SUPERSET Arnold Pushdowns: 12 reps heavy, 20 1/4 reps Bench Dips: 15-30 Reps Lateral raises -15 reps

2 SET SUPERSET GHD: 10-20 Reps Low Back Extensions: 10 reps with plates Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

BACK SQUAT MAX Regular Squat or Box Squat 3,3,3,1,1,1 reps *Bands optional

STIFF LEG DEADLIFTS 20, 10, 5 reps

CLOSE GRIP DAY 5 SET SUPERSET Close Grip Floor Press: 8 reps V-bar Pull-ups or Pulldowns (bodyweight on stack): Failure Reps

CLOSE GRIP DAY 5 SET SUPERSET Close Grip Incline Barbell Bench: 12 Reps 1 Arm Cable Rows: 15-20 reps

OR 1 Arm Cable Pulldowns

3-5 SET SUPERSET Dips: 10-20 Reps Cable Flys: 20 reps V-Bar Cable Pullovers: 10-20 Reps

3-5 SETS EACH Around the World GHD: 10-20 Reps Side, Side, Abs

3-5 SETS EACH LOW BACK

WALKING LUNGES 400-800 meters

FRONT SQUAT Zercher Bar to a Box

OR Front Squat Regular Rep 3,3,3,1,1,1 reps *Bands optional

ABSURD ARM PUMP

3-5 SET SUPERSET 3 Exercise Rep Progression (6 Reps) 1 of each, 2 of each, 3 of each... Up to 6

Skullcrushers Chin - Nose - Forehead

Band Pushdowns: 30 Reps

3-5 SET SUPERSET -- 3 EXERCISE REP PROGRESSION (6 REPS) Straight Bar or EZ Bar Close Straight Bar or EZ Bar Medium Straight Bar or EZ Bar Wide

Cable Curls: 30 reps

3-5 SET SUPERSET Ts Arrows Presses (chest supported) 20/20/20

Single Arm Cable Side Laterals OR Cable Upright Rows: 30 reps

2 SET SUPERSET GHD: 10-20 Reps Low Back Extensions: 10 reps with plates Toes 2 Bars: 10-20 reps Knee Ups: 10-20 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT Front Squat Regular Rep 3,3,3,1,1,1 reps No Bands

PAUSE PYRAMIDS: 5 SET SUPERSET Incline Barbell Warmup, then 8, 6, 4, 1 reps V-bar Pulldowns: 8, 8, 8,8, 8 reps Also pause at the bottom

PAUSE PYRAMIDS: 5 SET SUPERSET Competition Grip Flat Barbell Bench: 8, 6, 4, 1 reps Seated Rows: 8, 8, 8, 8, 8 reps Also pause at top of the pull

3-5 SET SUPERSET Dips: 20 Reps Incline Chest Flys: 20 reps Dumbbell Pullovers: 20 Reps

3-5 SETS EACH Around the World GHD: 10-20 Reps Side Side Abs

LOW BACK 3-5 sets

WALKING LUNGES 400-800 meters

DAILY GPP CHECKLIST ✔️Walking Lunges: 800 meters ✔️Hamstrings: 5 minutes ✔️Band Pull Aparts: 5 minutes ✔️Ab Wheels: 100 reps ✔️Band Tricep Extensions: 100 reps ✔️Weighted Lower Back Extensions: 3-5x10 reps ✔️Calf Raises: 50-100 reps

DAILY GPP CHECKLIST ✔️Walking Lunges: 800 meters ✔️Hamstrings: 5 minutes ✔️Band Pull Aparts: 5 minutes ✔️Ab Wheels: 100 reps ✔️Band Tricep Extensions: 100 reps ✔️Weighted Lower Back Extensions: 3-5x10 reps ✔️Calf Raises: 50-100 reps