.5: Jacked &; Cheese 2.0

WARM-UP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Weighted Bicycle Crunches: 1 minute max reps

FRONT SQUATS

To a MAX with pause 1 set or 35 reps

CONJUGATE DEADLIFT - REPS

Week 1: Straight Leg, touch floor - 4x20 reps Week 2: Pull below knee, conventional - 4x50 reps Week 3: Sumo, touch ground - 4x20 reps Week 4: Stiff Leg Sumo, touch floor 4x35 reps

5 SET SUPERSET

Pull-ups or Bodyweight Rows: 10-20 reps Seated Band Rows: 25 reps

5 SET SUPERSET

Behind the Neck Pull-ups: 5-10 reps Band Pulldowns: 25 reps Undergrip Rows: 25  reps

5 SET SUPERSET

Dumbbell Pullovers: 25 reps Band Pullovers: 25 reps Dumbbell Shrugs: 25 reps

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)

WARM-UP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Weighted Bicycle Crunches: 1 minute max reps

FRONT SQUATS

To a MAX without a pause 1 set of 50 reps

UPPER BACK WARMUP

Pull-ups to Failure: 1 set

2 sets of Dumbbell Shrugs: 25 reps

CHEST WARMUP - TIME FRAME TRAINING

Push-ups: 2 minutes

BENCH PRESS

Week 1: Regular Reps / Week 3: 1-count pause Bench Press: 35 reps Band Face Pulls: 15 reps 5 SETS

Week 2: 2-stop pause / Week 4: No pause Bench Press: 30 reps Cable or Face Pulls: 15 reps 5 SETS

5 SET SUPERSET

Incline Dumbbells Press for Heavy Volume: 25 reps Flat Or Incline Chest Fly (get a great stretch): 20 reps Regular or Bench Dips: 20 reps, weighted if needed

TRICEPS & SHOULDER SUPPORT

Side Lying Laterals: 15 reps Band Pushdowns: 30 reps

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)

WARM-UP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Weighted Bicycle Crunches: 1 minute max reps

ISO SLANT BOARD OR TOES SISSY SQUAT

1-3 minutes for elevated warmup

BACK SQUAT MAX - MEET STYLE

1-count pause:  30 reps

SPEED & JUMPING: 10 SETS

DB Power Clean Seated box Jumps with Dumbbells

EMOM Every minute on the minutes 3 reps for 7-10 minutes

5 SET SUPERSET

Depth Jump Box Jumps:  3 reps Kneeling Jumps: 3 reps

HAMSTRINGS: 5 SET SUPERSET

Stiff Leg Deadlifts 1 (leg at a time): 15 reps Band Hamstring Curls: 30 reps

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)

WARM-UP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Weighted Bicycle Crunches: 1 minute max reps

FRONT SQUATS

To a MAX with a 3 count pause: 30 reps

UPPER BACK WARMUP

Pull-ups to Failure: 1 set

2 sets of Cable Shrugs: 20 reps

INCLINE BENCH PRESS

Week 1 & 3: Regular Reps 25-25-25-25 (Heaviest being on last one) Band Face Pulls: 15 reps

Week 2 & 4: One-count Pause 25-25-25-25 (Heaviest being on last one)

PYRAMID SUPERSETS

DB Military Press: 30-25-20-15-10 reps Heavy DB Shrugs: 30-25-20-15-10 reps

5 SET TRI-SET

Isometric Handstand Push-up Holds OR Double Heavy Dumbbells Bell Holds Overhead 1 minute

Side Lying Laterals: 15 reps

Front Raises: 15 reps

3 SET TRI SET

Ts: 20 reps Arrows: 20 reps Presses: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)

WARM-UP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Weighted Bicycle Crunches: 1 minute max reps

FRONT SQUAT MAX

25 reps

ARM MADNESS

5 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Rounds Five: 20 reps

Band Pushdowns OH Cable Tricep Extensions Band Double Arm Dumbbell Curls BW Skullcrushers, DB skulls or Barbell Skulls Dumbbell Hammer Curls

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)

WARM-UP - TIME FRAME TRAINING - 1 SET

Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps Weighted Bicycle Crunches: 1 minute max reps

FRONT SQUAT

3 x 20 reps

LIGHT PUMP WORK: 3-5 SET SUPERSET

Incline Bench Press: 25 reps Wide Grip Pull-ups: To Failure reps

3-5 SET SUPERSET

Flat Bench Press: 25 reps Medium Pull-ups: To Failure set

3-5 SET SUPERSET

Dumbbell Fly: 25 reps Dips: 25 reps

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)

4 SET SUPERSET

Ab Wheels: 25 reps Band Crunches: 20 reps heavy Stick Twists: 25 reps

CONDITIONING

Advanced: 400-800 meters 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)