GOLDEN ERA SWOLE

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

FRONT SQUAT

3 count pause to a MAX, No Belt 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1 – 2 Bands per side Week 2 – 3 Bands per side Week 3 – 4 Bands per side Week 4 – No Bands

DEADLIFT

All to a MAX 1, 1, 1, 1, 1, 1, 1 reps

Week 1: Sumo or Conventional (off 2 mats) Week 2: Sumo  or Conventional (off 3 mats) Week 3: Sumo or Conventional (off 4 mats) Week 4: Sumo or Conventional (off 5 mats)

BACK PUMP SETS: 5 SET SUPERSET

Wide Grip Pull-ups: To Failure Under-grip Cable Rows: 20 reps Barbell Shrugs: 20 reps

POWER TRI-SET: 5 SETS OF 5 REPS

1-Arm Rows: heavy 5 reps Seated Rows: heavy 5 reps T-Bar Shrugs: heavy 5 reps

EXTRA ARMS/SHOULDERS: 3 TOTAL SETS

Cable Curls: 25 reps Cable Shrugs: 25 reps Overhead Tricep Press: 25 reps

5 SETS EACH

AB Wheels: 25 reps Low Back Extensions: 30 reps

WALKING LUNGES

400-800m

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

FRONT SQUAT

1 count to a MAX, Belted Up 1, 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1 – 2 Bands per side Week 2 – 3 Bands per side Week 3 – 4 Bands per side Week 4 – No Bands

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pulldowns or Pull-ups: 20 reps Cable Pullover & Cable Shrugs: 20 reps

FLAT BENCH PYRAMID WORK 

Warmup, then 6, 4, 2, 1 reps

Week 1: 2 count pause Week 2: 1/4 rep Week 3: regular reps Week 4: 1 count pause

GOLDEN ERA CHEST & BACK

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

Pull-ups: 10-20 reps Incline Barbell or Dumbbell: 12-15 reps

GOLDEN ERA CHEST & BACK

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

V-Bar Pull-ups: 10-20 reps Chest Flys: 15-20 reps

GOLDEN ERA CHEST & BACK

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

Seated Rows: 10-20 reps Dips: 10-20 reps

EXTRA PUMP

NO REST BLOOD PUMP – 3 SETS THRU – NO REST

Cable Pushdowns 20 full,  20 (1/4) reps at bottom 1/4

Barbell Curls 20 Curls, 20 Reverse Curls 20 Wrist Curls

5 SETS EACH

AB Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

POWER: BACK SQUAT

1 REP MAX 1, 1, 1, 1, 1, 1 reps Adding bands

Cambered Bar – Week 1 Safety Bar – Week 2 Bow Bar – Week 3 Bow Bar Box Squat – Week 4

50 DEADLIFTS – 1-2 SETS

10 rep  – Conventional 10 rep – Less than Shoulder-width 10 rep – Shoulder-width 10 rep  – Sumo Medium 10 rep – Sumo

BOX SQUATS: 1 MINUTE PER WEEK - 3 SETS

So by week four – 4 minutes in a row Box Squat (body weight or medicine ball) (Belt squat 50% body weight) AND Hamstring Curls or Nordic’s or Glute Ham Machine: 20-25 reps

HIGH REP LOW BACK PYRAMID: 2-4 SETS 

Low Back Extensions: 35 reps Cable Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

FRONT SQUAT

5-count pause to a MAX, with belt Bands optional 1, 1, 1, 1, 1 reps

WARMUP: 2 SETS

Cable Pullovers: 20 reps Cable Shrugs: 20 reps Pulldowns: 20 reps

INCLINE BARBELL BENCH: 3-5 SETS 

10/10/10 Ultra close / medium / regular to wide grip Working up as heavy as possible

*Superset with below back exercises*

Pull-ups in between: 5/5/5 reps Close/medium/wide

FLAT BARBELL BENCH: 3-5 SETS

10/10/10 Ultra close / medium / regular to wide grip Working up as heavy as possible

*Superset with below back exercises*

Rows or Pulldowns in between: 10/10/10 reps Close/medium/wide

ISOMETRIC HOLDS: 1 SET

Against bands if available

1 minute: 1-2 inches above chest Seated Row:s 20 reps

1 minute: halfway off chest Seated Rows: 20 reps

1 minute: 3/4 way up Seated Rows: 20 reps

1 minute: Lockout Seated Rows: 20 reps

5 SETS 

Cable Fly or Cheat Fly: 20 reps Bench or Full Dips: 20 reps

2-4 SETS EACH

Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds Isometric Hip Circle: 30 seconds

FRONT SQUAT

Work up to a MAX, No Bands 1, 1, 1, 1, 1 reps

3 -5 SET TRI-SET WARMUP PUMP

Band Pushdowns: 50 reps Cable Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

3-5 SET TRI-SET THICKNESS

Cable Pushdowns: 20 reps, then 20 1/4 pumps

Incline DB Curls 8 reps per arm, 5-10 seconds twist, then 4 more reps

Barbell Curls: 8 reps (3-5 second lower)

3 -5 SET TRI-SET DELT ACTION 

Rep Progression DB Military Press Reg & Palms in: 5/6 reps

Chin & Earlobe Alternating Barbell Press 10 reps each

Lateral Raises: 20 reps

3-5 SET TRI-SET POLISH

Overhead Cable or Band Extensions: 20 reps DB or Barbell Preacher Curls: 20 reps Arrows: 20 reps

5 SET FINISHER

Ab Wheels: 20 reps Cable Crunches: 15 reps Low Back: 20 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters