TAKE MAX EFFORT

WARMUP Bike or Sled Dragging: 3-5 minutes GHD or DB Stiff Leg Deadlifts: 2 sets of 20 reps

FRONT SQUAT 5 Rep Max (use lifters also if you have them) 5, 5, 5, 5, 5 reps (mini bands optional)

DEADLIFT All to a MAX –> 3,3,3,1,1,1 reps Week 1: Sumo off 2 thick mats per side Week 2: Sumo off 1 thick, 1 regular mats Week 3: Sumo off 1 thick mat Week 4: Sumo off 1 thin mat

3-1 BACK TO CHEST WORK (5 TOTAL SETS) Face Pulls: 20 reps Seated Row Bar Cable Shrugs: 20 Reps Under Grip Cable Rows: 20 reps Press: Flat Bench Dumbbells: Max Reps (Example Week 1 (80 lb), Week 2 (85) Go up 5lbs each week

Example: 25, 21, 18, 15, 10 max reps same work weight

5 SET SUPERSET Cable Pullovers: 25 Reps T Bar Rows: 15 reps 1 Arm Rows: 10 Reps Press: Incline Dumbbells: 20 Reps

If you need more: 3-5 sets

Wide Grip Pulldowns: 12-20 Reps Wide Grip Seated Rows: 12-20 reps Chest Flys: 20 reps

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

EXTRA TRIPEP WORK Band Pushdowns: 100 reps OR Tricep Pushdowns: 5 sets of 20 reps

WALKING LUNGES 400-800 meters

WARMUP Bike or Sled Dragging: 3-5 minutes GHD or DB Stiff Leg Deadlifts: 2 sets of 20 reps

FRONT SQUAT 3 Rep 1 count pause to a MAX Pause each rep (use lifters also if you have them) 3, 3, 3, 3 reps (mini bands optional)

UPPER BACK WARMUP: 1-2 SETS Seated Row Bar Face Pulls: 50 reps Cable Pullovers: 50 reps Chest-supported T-bar Shrugs: 50 reps

BENCH PRESS CONJUGATE METHOD CLOSE GRIP TO A MAX Week 1: 4 board or high pin Week 2: 3 board or high pin Week 3: 2 board or high pin Week 4:  1 board or off chest

BEHIND THE NECK (EAR LOBES) SHOULDERS: 5 SET TRI-SET Behind Barbell Military Press: 20 Reps Behind the Back Cable Shrugs: 20 reps Behind the Head Lat Pulldowns: 20 reps

5 SET TRI-SET Buddy Curls: 1-10 reps 1-2-3-4-5-6-7-8-9-10 Seated Overhead Cable Extensions: 25 reps Band Pushdowns: 30 Reps

5 SET TRI-SET Arrows: 30 reps Band Pull Aparts: 30 reps Farmer Carries: 50-100 feet each arm

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

LEG DAY BACK SQUAT

3 SET WARMUP Stiff Leg Deadlifts: 20 reps Back Hyperextensions: 20 Reps

Week 1: Box Squat Max 1, 1, 1, 1, 1 reps Week 2: Pause Squat Max 1, 1, 1, 1, 1 reps Week 3: Speed Squats: 8 sets of 2 reps Week 4: Regular Squat Max 1, 1, 1, 1, 1 reps

POWER CLEANS OR STIFF LEG DEADLIFTS 2 Reps, working up in weight each set Super set with: Seated Box Jumps: 2 reps Weighted Box Jumps: 5 reps 4 ROUNDS

THEN:

3 SET SUPERSET Single Leg Calf Raises: 20 reps Band Hamstring Curls: 50 reps

WALKING LUNGES 400-800 meters

WARMUP Bike or Sled Dragging: 3-5 minutes GHD or DB Stiff Leg Deadlifts: 2 sets of 20 reps

FRONT SQUAT 1 count pause to a MAX 1, 1, 1, 1, 1 reps

UPPER BACK WARMUP: 2 SETS Seated Row Bar Face Pulls: 50 reps Cable Pullovers: 50 reps Chest-supported T-bar Shrugs: 50 reps

INCLINE BARBELL PYRAMID  BENCH Week 1:  20, 10, 8, 6, 20 reps Week 2:  20, 8, 6, 4, 20 reps Week 3:  20, 6, 4, 2, 20 reps Week 4:  20, 4, 2, 1. 20 reps *Superset with below back exercises*

3-4 SET SUPERSET (3:1 Ratio) After the pressing set do 3 back exercises for 20 reps each:

SHRUGS ON SHURGS Chest-supported DB Shrugs: 20 reps Behind the Back Cable Shrugs: 20 reps Regular Cable Shrugs: 20 reps

PULL-UPS OR PULLDOWNS: 5 SETS Wide Grip Pull-ups: To Failure Medium Grip Pulldowns: 15 reps Seated Row or Rocky Grip Pull-ups: To Failure

ULTRA HIGH REP FINISHERS: 3 SETS Band or Cable Flys: 50 reps Pushups: To Failure V-bar Pulldowns: 50 Reps

CORE: 4 SETS EACH Low Back Extensions: 10 reps with plates Ab Wheels: 25 reps

WALKING LUNGES 400-800 meters

STRAIGHT WEIGHT SQUAT Back or Front your choice 3, 3, 3, 1, 1, 1 reps

WARMUP: 3 SETS EACH Cable Curls: 30 reps Pushdowns: 30 Reps

ARMS

BICEPS: 5 SET TRI-SET Straight Bar Curls: 6 reps Double Incline Curls: 20 reps Preacher Cable or Regular Curls: 20 reps

TRICEPS: 5 SET TRI-SET Dumbbell Rollbacks: 6 reps 3-Way Skulls: 15/15/15 (Chin Nose forehead) Tricep Rope Pushdowns: 20 reps

5 SET SUPERSET Isometrics Curls: 30 seconds Isometric Band Extensions: 30 seconds

CORE: 4 SETS EACH Low Back Extensions: 10 reps with plates Ab Wheels: 25 reps

WALKING LUNGES 400-800 meters

GPP WORK

Walking Lunges, Farmers Carry, or Sled Work

400 meters