Original Gangster

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 or Bodyweight squats : 15 reps Low Back Extensions: 15 reps

FRONT SQUAT

3-second pause to a MAX 1, 1, 1, 1, 1 reps

DEADLIFTS

All to a MAX 1, 1, 1, 1, 1 reps

Week 1: 5 Mats Week 2: Deficit - 1 mat Week 3: 4 Mats Week 4: Off Floor

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

4 TOTAL SETS

(3) Pull-ups: 10 reps (add weight if needed) V-Bar Pulldowns: 20 reps Cable or Dumbbell Shrugs: 30 reps (1) Floor Press DBs or Bamboo Bar : 25 reps

4 TOTAL SETS

(3) Cable Pullovers: 30 reps Seated Rows: 20 reps Chest-supported Shrugs: 10 reps heavy (1) Decline Bench DBs or Smith Machine Incline: 25 reps

XTRA ARMS: 5-7 SETS SUPERSET

Close/Medium/Wide Cable Curls: 10/10/10 Close/Medium/Wide Pushdowns: 10/10/10

4 SET SUPERSET

Ab Wheels: 25 reps (up on a pad) Low Back Extensions: 10-15 reps (add weight)

WALKING LUNGES

400-800 meters

FRONT SQUAT

1-count pause to a MAX 1, 1, 1, 1, 1 reps

BENCH WARMUP: 4-5 SET SUPERSET

Cable Pullovers: 25 reps Arrows: 20 reps Pull-ups: 10 reps

BENCH PRESS CONJUGATE METHOD

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

Week 1: 10-count decent then press

Week 2: 4-Stop Pause Press

Week 3: 2-Stop Pause (half way then on chest)

Week 4: One-count pause (half way down then touch n go)

*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

Cable or DB Frontal Raises: 20 reps V-Bar Cable Curls or Close Grip: 30 reps Bodyweight Skulls: 10-20 reps

HEAVY 8’s x 5 SETS

Standing Barbell Military Press: 8 reps Skullcrushers w/ Bar or Specialty Bar: 8 reps Barbell or Speciality Bar Curls: 8 reps

UPPER BACK SUPER SHRUG FINISHER: 3-5 SETS EACH

Dumbbell Shrug: 20 reps Barbell Shrug: 20 reps 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 SETS EACH

GHD or Stiff Leg Deadlifts: 15 Reps Low Back Extensions: 15 reps Inner Thigh Ball Squeeze: 1 minute Monster Side Walks (side & backwards): 50 feet each with hip circle

BACK SQUATS

Week 1: 3 Rep Max Specialty Bar or Pauses Week 2: 3 Rep Max Box Squat Week 3: 2 Rep Max Regular Reps Week 4: 1 Rep Max Comp Squat

*BANDS OPTIONAL* Week 1 – 2 bands Week 2 – 3 bands Week 3 – 4 bands Week 4 – NO bands

3-5 SETS

STIFF LEG DEADLIFTS Close/Medium/Sumo 5-8 / 5-8 / 5-8 reps each

Leg Extensions: 20 reps

5 SET SUPERSET

Weighted Box Jumps: 5 reps (holding DBs or ankle weights) Weighted GHDs, Heavy Hamstring Curls or Westside Hamstring Machine: 5 reps Heavy Low Back Extensions: 5 reps

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 Low Back Extensions: 15 reps

FRONT SQUAT

1-count 2 rep MAX 2, 2, 2, 2, 2, 2 reps

8x8 CHEST / BACK / ARMS

8 SET SUPERSET

Pullups: 8-10 reps T-Bar or Chest-Supported DB Shrugs: 10 Reps Cable Shrugs: 30 reps Flat or Incline Bench Press: 8 reps

8 SET SUPERSET

Dips: 10-20 reps Dumbbell or Cable Pullovers: 8-20 reps

8 SET SUPERSET (NON-STOP)

Tricep Band Pushdowns: 25 reps OR Bodyweight Skulls: 10-15 reps Incline Curls: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

WARMUP: 3 SET SUPERSET

Cable Rope Hammer Curls: 20 reps Overhead Cable Press: 30 reps (Bottom or top pulley) Alternate Barbell Press Chin & Earlobe: 20 reps total

5 SETS OF 8 REPS HEAVY 

Preacher or Close-grip EZ Bar Curls Dumbell Rollbacks or Skulls with Barbell Standing Arnold Press

5 SET SUPERSET

Close/Medium/Wide Cable Curls: 10/10/10 reps Close/Medium/Wide Pushdowns: 10/10/10 reps Close/Medium/Wide Cable Shrugs: 15/15/15 reps

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

LUNGES & SLED DRAGS

Backward Sled Drags: 3 sets 100-200 feet OR 400m Farmers Carries

Walking Lunges: 400-800 meters

LUNGES & SLED DRAGS

Backward Sled Drags: 3 sets 100-200 feet OR 400m Farmers Carries

Walking Lunges: 400-800 meters