CHAMPIONSHIPS

WARMUP Bike or Backwards Sled Drag: 3-5 minutes

Then 2 Sets: - GHD or Stiff Leg Deadlifts: 15 Reps Sissy Squats or Deficit Sissy Squats: 15 reps Low Back Extensions: 15 reps

FRONT SQUAT 1 second pause to a MAX 1, 1, 1, 1, 1

DEADLIFTS All to a MAX Week 1: Deficit - one big, one small mat Week 2: Off 4 mats Week 3: Deficit - one big mat Week 4: Off 3 mats

Goldern Era Chest & Back w/ 3-1 ratio:

4 TOTAL SETS (3) Pull-ups: To Failure Seated Rows: 12-20 reps Cable or Dumbbell Shrugs: 20 reps (1) Flat Bench: 25 reps

4 TOTAL SETS (3) T-Bar or Bent Over Rows: 12-15 reps V-Bar Pulldowns: 12-20 reps Chest-supported Shrugs: 20 reps (1) Incline Bench: 25 reps

XTRA ARMS: 5 SET SUPERSET Cable Pump Ez Bar Cable Curls: 25 reps Tricep Bar Pushdowns: 25 Reps

4 SET SUPERSET Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES 400-800 meters

FRONT SQUAT 3 count pause to a MAX

BENCH WARMUP: 4-5 SET SUPERSET Face Pulls or Chest-supported Shrugs: 25 reps Cable Pullovers: 25 reps

BENCH PRESS CONJUGATE METHOD

CLOSE GRIP TO A MAX 3, 3, 3, 1, 1, 1 reps ALL WEEKS

Week 1: 5-count descend then 1 count Pause Press

Week 2: 3-Stop Pause Press

Week 3: One-count pause halfway down, then touch n go

Week 4: Touch 'n go OR 1-count pause

*Each Bench Set superset with Row, Shrug, Cable Pullover or Face Pull: 1-2 Sets of 10-20 Reps

HIGH REP PUMP: 3 SET SUPERSET Lateral Raises:  30 reps Cable Curl/Bicep Machine: 30 reps Rope Pushdowns/Tricep Machine: 30 reps

HEAVY DB 6’s Arnold Press: 6x6

DB SK/Rollbacks: 6x6

DB Curls/Hammer: 6x6

ISOMETRICS UPPER BACK FINISHER: 2-3 SETS EACH Chest Supported Arrows: 30 Seconds

T’s: 30 Seconds

Chest Supported OH Hold: 30 Seconds

Cable Shrug: 20 Reps

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

WARMUPS Bike or Backwards Sled Drag: 3-5 minutes - 2-4 SETS EACH GHD or Stiff Leg Deadlifts: 15 Reps Sissy Squats or Deficit Sissy Squats: 15 reps Low Back Extensions

BACK SQUATS Week 1: 5 Rep Max (5, 5, 5, 5, 5) Week 2: 4 Rep Max (4, 4, 4, 4, 4) Week 3: 3 Rep Max (3, 3, 3, 3, 3) Week 4: 2 Rep Max (2, 2, 2, 2, 2)

*BANDS OPTIONAL* Week 1 - 2 bands Week 2 - 3 bands Week 3 - 4 bands Week 4 - NO Bands

Franco Columbu Leg Press: 3-5 SET SUPERSET Close-stance: 20 reps Stiff Leg Deadlifts (same stance): 10 reps

3-5 SET SUPERSET Deep DB Lunges steeping onto a plate or step: 5 reps a side

Weighted GHDs, Heavy Hamstring curls or Westside Hamstring Machine: 5 reps

OPTIONAL CONTINUED JUMP WORK CIRCUIT: 3-5 ROUNDS Reverse Step-ups: 15 reps Weighted Box Jumps (ankle weights or holding weights): 5 reps Tibialis Raises: 20 reps Single Calf Raises: 10-20 reps Power Clean: 1 rep 60-80%

Ab Wheels: 100 reps Low Back Extensions: 100 reps

CONDITIONING Lunges off unless you have a streak or your on 40 day Transformation

WARMUP Bike or Backwards Sled Drags: 3-5 minutes - 2-4 SETS EACH GHD or Stiff Leg Deadlifts: 15 Reps Sissy Squats or Deficit Sissy Squats: 15 reps Low Back Extensions: 15 reps

FRONT SQUAT 3-count pause to a MAX 1, 1, 1, 1, 1

German Volume Chest / Back / Arms

10 SET SUPERSET Cable or DB Shrugs: 20 reps T-Bar or Chest-Supported DB Shrugs: 10 Reps 1-Arm or Seated Rows: 5 reps Bench Press: 10 reps

10 SET SUPERSET Chest Fly / DB Flys / Band or Cables: 20 reps Incline DB Press: 20 reps

10 SET SUPERSET Tricep Handle - CABLE ARMS Pushdowns: 15 reps Curls: 15 reps

4 SET SUPERSET Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES 400-800 meters

WARMUP Bike or Backwards Sled Drags: 3-5 minutes - 2-4 SETS EACH GHD or Stiff Leg Deadlifts: 15 Reps Sissy Squats or Deficit Sissy Squats: 15 reps Low Back Extensions: 15 reps

FRONT SQUAT Regular Rep, No Bands Knees wraps and belt are optional 1, 1, 1, 1, 1, 1, 1

Biceps, Triceps & Shoulder Crime

WARMUP: 3 SET SUPERSET DB Bicep Curls: 20 reps Tricep Rope Pushdowns: 30 reps Laterals: 25 reps

6 SETS OF 6 REPS HEAVY Ez Bar Curls Tricep Skullcrushers Dumbbell Military Press

5 SET SUPERSET Overhead Cable Tricep Cable Press: 20 reps Hammer CurlS: 15 reps Cable Shrugs: 25 reps

4 SET SUPERSET Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES 400-800 meters

Ab Wheels: 4 sets of 25 reps

WALKING LUNGES 400-800 meters