4AMCREW FAVORITES

WARMUP: 2 SET TRI-SET

Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee-ups: 10-15 reps

FRONT SQUAT

3-count pause with a belt to a MAX 1, 1, 1, 1, 1, 1 reps

*Advanced Band Wave Optional

Week 1: 2 red mini bands per side

Week 2: 3 red mini bands per side

Week 3: 4 red mini bands per side

Week 4: No bands

CONVENTIONAL or SUMO DEADLIFTS

Week 1: Off Floor to a MAX (whatever your weakest of the two is)

Week 2: 2 Plate Deficit to a MAX (opposite of week 1)

Week 3: 1 Plate Deficit to a MAX (opposite of week 2)

Week 4: Off Floor to a MAX (whatever your strongest of the two is)

*Bands are OPTIONAL

HIGH VOLUME BACK SECURITY 1O SET SUPERSET

Wide Grip Pull-ups: 10 reps (pulldowns as a sub)

Face Down Press : 10 reps

LOW REPS – 5 SET TRI-SET

Seated Rows: 5-8 reps 1-Arm Rows: 5-8 reps Dumbbell Pullovers: 5-8 reps

3 SET TRI-SET

Dumbbell Shrugs: 12-20 reps T’s: 12-20 reps

Arrows: 12-20 reps

AB WHEELS

100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

WARMIUP: 2 SET TRI-SET

Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee Ups: 10-15 reps

FRONT SQUAT

*Optional Daily Squat Programming

Work up to a 3 Rep MAX with pause ; No Belt

3, 3, 3, 3, 3, 3, 3 reps

*Advanced Band Wave Optional

Week 1: 2 red mini bands per side

Week 2: 3 red mini bands per side

Week 3: 4 red mini bands per side

Week 4: No bands

WIDE GRIP PUSH-UPS

Push-ups: 300 reps Total (advanced)

*Scale to 150 reps if your still working on push-ups

*Scale to 50-100 reps if needed

PRESS A HEAVY BARBELL

Week 1: Flat Bench Press 20, 12, 10, 8, 6, 4 reps

Week 2: Incline Press 20, 12, 10, 8, 6, 4 reps

Week 3: Incline Press 20, 10, 5, 3, 2, 1 reps

Week 4: Flat Bench Press 20, 10, 5, 3, 2, 1 reps

(Superset above with a Face Pull & Press: 10-15 reps)

HIGH REP PUMP — 5 SET SUPERSET

Week 1: INCLINE Bench Press: 10 reps each way (Close grip / Medium grip / Wide grip)

Week 2: FLAT Bench Press: 10 reps each way (Close grip / Medium grip / Wide grip)

Week 3: FLAT Bench Press: 10 repseach way (Close grip / Medium grip / Wide grip)

Week 4: INCLINE Bench Press: 10 reps each way (Close grip / Medium grip / Wide grip)

(Superset above with Cable or Dumbbell Shrugs: 20-30 reps)

STRETCH — 5 SET SUPERSET

Flat Bench or Incline Bench with Dumbbells: 12 reps Flat Bench Chest Fly’s: 15 reps with 2 Count Hold in the Bottom Cable Crossovers& Full Dips: 15 reps

AB WHEELS

100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

WARMUP: 2 SET TRI-SET

Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee Ups: 10-15 reps

BACK SQUAT

Week 1: No pause to a MAX

Week 2: 3-count pause to a MAX

Week 3: No pause to a MAX 

Week 4: 1-count pause to a MAX

*Advanced Band Wave Optional

Week 1: 2 red mini bands per side

Week 2: 3 red mini bands per side

Week 3: 4 red mini bands per side

Week 4: No bands

CONDITIONING QUAD SET: 3-5 SETS

Feet Elevated High Rep Squats: 30 reps Hamstring Curls with Band or Machine: 30 reps Kneeling Jumps or Standing Box Jumps: 5-8 reps Hang or Power Cleans or Kettlebell Swings: 8 reps

10 SETS OF  10 REPS 10 seconds rest

Leg Extensions Ab Wheels

AB WHEELS

100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

WARMUP: 2 SET TRI-SET

Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar Or Knee Ups: 10-15 reps

FRONT SQUAT

1-count pause with a belt to a MAX

1, 1, 1, 1, 1, 1 reps

*Advanced Band Wave Optional

Week 1: 2 red mini bands per side

Week 2: 3 red mini bands per side

Week 3: 4 red mini bands per side

Week 4: No Bands

WARMUP PUMP: 2 SETS

Side Lying Laterals: 15 reps

Cable Curls: 30 reps

Cable Pushdowns: 30 reps

BARBELL GVT ARMS

Tri-set 10-20 reps of both exercises, then 10 seconds rest 10 sets

Pick a weight you can use on all 3, and adjust reps as needed

Standing Barbell Military Press: 10-20 reps

Barbell Curls: 10-20 reps

Barbell Skulls Forehead: 10-20 reps

SHOULDER & TRICEPS REP PROGRESSION: 3 SETS

1-1 2-2 3-3 4-4 5-5

Arnold Press

Twist Skulls

DOUBLE REP LADDER SPLIT REPS TRICEPS & BICEPS

Descending Rep Ladder 20-1 (20-20, 19-19, 18-18, etc.)

Band Pushdowns

Hammer Curls

AB WHEELS

100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

2 SET TRI-SET

Back Extensions: 30 reps GHD: 10-20 reps Toes 2 Bar or Knee Ups: 10-15 reps

FRONT SQUAT

No pause with a belt to a MAX

1, 1, 1, 1, 1, 1 reps

No Bands

WARMUP: 2-3 SETS

Cable Shrugs: 20 reps

Stiff Arm Pulldowns: 20 reps

FacePulls: 20 reps

GERMAN VOLUME TRAINING BUILDING BLOCKS

10 sets of 10 reps (60 seconds rest of a light row in between)

Week 1: Incline Barbell Press

Week 2: Flat Bench, grip of choice

Week 3: Incline Dumbbells

Week 4: Flat Dumbbells

10 SETS OF 10 REPS

Low to no rest

Chest Fly

Dips

LOW & HIGH PEC FINISHER PUMP 3-5 SET SUPERSET

Cable or Bands: 20 reps

High Cable: 20 reps

Low Cable: 20 reps

AB WHEELS

100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

Weighted Crunches: 100 reps

Reverse Crunches: 100 reps

3 -5 SETS

5-Way Band Pushdowns: 20 reps

Regular Overhead Side to Side Pushdowns Rowboat Overhead ISO Holds

3 -5 SETS

5-Way Rep Progression Curls 1-1-1-1-1 2-2-2-2-2 to 5 reps

Dumbbell Regular Curls Dumbbell Hammer Curls Dumbbell Reverse Curls Single Dumbbell Arm Cross Hammer Curls Dumbbell Twist Curls

3 -5 SETS

Concentration Curls Tri-set

Hammer Curls: 15 reps Regular Hammer: 15 reps Concentration Band.Curls: 25 reps

3 -5 SETS

Tri-set

Dumbbell Skullcrushers: 20 reps Band Skullcrushers: 20 reps Bodyweight Dips: 15 reps

Ab Wheels: 100 reps

Weighted Crunches: 100 reps

Stick Twists: 100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)

AB WHEELS

100 reps

CONDITIONING

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes walking on incline

(If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800)