.5: 4AM CREW FAVORITES

WARMUP: 2 SET TRI-SET

Stiff Leg Deadlifts: 30 reps Supermans: 20 reps Weighted Crunches: 20 reps

FRONT SQUAT

1 set 50 reps (front rack)

TIMED MAX REPS CONVENTIONAL or SUMO DEADLIFTS

Week 1: 5 minutes with narrow, stiff leg stance Heaviest DBs you have, max reps

Week 2: 1 minute, 5 different stiff leg stances Super-close, close, medium-wide, sumo toes straight, sumo toes out

Week 3: 5 minutes, sumo stiff leg Max weight, max reps

Week 4: 10 minutes max reps, stiff leg Rotate week 2, two times in a row

*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 Band Rows: 20 reps

1-Arm Rows: 20 reps

Dumbbell Pullovers: 20 reps

3 SET TRI-SET

Dumbbell Shrugs: 20 reps

T’s: 12-20 reps

Arrows: 12-20 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

Stiff Leg Deadlifts: 30 reps SuperMans: 20 reps reps Weighted Crunches: 20 reps

FRONT SQUAT

1 set of 30 reps Front Rack w/ pause

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 & 3: Flat Bench Press 40, 30, 20, 10 reps

Week 2 & 4: Incline Press 40, 30, 20, 10 reps

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

HIGH REP PUMP — 5 SET SUPERSET

Week 1 & 3: INCLINE DB Press: 10-20 reps each way (Close grip / Medium grip / Wide grip)

Week 2 & 4: FLAT DB Bench Press: 10-20 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 Chest Fly’s: 15 reps with 2 Count Hold in the Bottom

Cable Crossovers & Full Dips: 15 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

Stiff Leg Deadlifts: 30 reps Supermans: 20 reps Weighted Crunches-20 reps

CONDITIONING QUAD SET: 5 SETS

Feet Elevated High Rep Squats: 30 reps

Hamstring Curls with Band: 30 reps

Kneeling Jumps or Standing Box Jumps: 5-8 reps

DB Clean or Kettlebell Swings: 8 reps

10 SETS OF 10 REPS 10 seconds rest

Sissy Squats Ab Wheels

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

Stiff Leg Deadlifts: 30 reps Supermans: 20 reps Weighted Crunches: 20 reps

FRONT SQUAT

1 set 50 reps with 1 count pause

WARMUP PUMP 2 SETS

Side Lying Laterals: 15 reps Band Face Curls: 30 reps Overhead Band Press: 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 DB Press: 10-20 reps

DB Curls: 10-20 reps

DB Skulls Forehead: 10-20 reps

SHOULDERS & 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

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

Stiff Leg Deadlifts: 30 reps Supermans: 20 reps Weighted Crunches: 20 reps

FRONT SQUAT

30 reps, no pause

WARMUP: 2-3 SET SUPERSET

DB Shrugs: 20 reps

Band Stiff Arm Pulldowns: 20 reps

Face Pulls: 20 reps

GERMAN VOLUME TRAINING BUILDING BLOCKS

10 sets of 10-20 reps (60 seconds rest or 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 on Chair or Between Chairs

LOW & HIGH PEC FINISHER PUMP SUPERSET: 3-5 SETS

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)

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)