Jacked &; Cheese 2.0

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps

FRONT SQUATS

TO a MAX with pause and no belt 1, 1, 1, 1, 1 reps

CONJUGATE DEADLIFT

To a MAX 1, 1, 1, 1, 1 reps

Week 1: Straight Leg off Floor Week 2: Rack Pull (Below knee conventional) Week 3: Off 4 Mats Week 4: Off the Floor (Sumo)

5 SET SUPERSET

Pull-ups: 10-20 reps Heavy Ass Seated Rows: 5-8 reps

5 SET SUPERSET

Behind the Neck Pulldowns: 15 reps Heavy Ass T-Bar Rows: 5-8 reps

5 SET SUPERSET

Dumbbell Pullover: 15 reps Cable Pullover: 20 reps Cable or Dumbbell Shrugs: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extensions: 10 reps heavy

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)

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps

FRONT SQUATS

To a MAX without a pause and no belt 1, 1, 1, 1, 1 reps

UPPER BACK WARMUP

Pull-ups to Failure: 1 set

2 sets of Cable Shrugs: 20 reps

Chest Supported Shrugs: 20 reps

CHEST WARMUP - TIME FRAME TRAINING

Push-ups: 2 minutes

BENCH PRESS

Week 1: Regular Reps / Week 3: 1-count pause

Bench Press: 20-12-10-8-6-4-2 reps Cable or Band Face Pulls: 15 reps

Week 2: 2 stop-pause / Week 4: No pause

Bench Press: 20-10-5-3-1 reps Cable or Face Pulls: 15 reps

5 SET SUPERSET

Incline Dumbbells Press for Heavy Volume: 25 reps Flat Or Incline Chest Fly (get a great stretch): 20 reps Dips: 10-20 reps (weighted if needed)

TRICEPS & SHOULDER SUPPORT: 4 SETS

Side Lying Laterals: 15 reps Band Pushdowns: 30 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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)

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps

Isometric Slant Board or on Toes Sissy Squat

1-3 minutes for elevated warmup

BACK SQUAT MAX - MEET STYLE

1-count pause 1, 1, 1, 1, 1 reps

SPEED & JUMPING: 7-10 SETS

Power Clean off Floor or Blocks: 50-70% MAX

OR

Speed Deadlifts Standing on 1 plates 50-70% Max EMOM Every minute on the minute for 3 reps for 7-10 minutes

5 SET SUPERSET

Depth Jump Box Jumps: 3 reps From Bench to Box Add Weight & Drop at Bottom for Advanced

With one of these 3 below supersetted

Kneeling Jump, Seated Box Jumps or Jumping with Hex Bar: 3 rep

HAMSTRINGS: 3 SETS

Nordiacs or GHD heavy: 5-10 reps Machine of band hamstring curls 30 reps

(If you want more bodybuilding style work) After Deadlifts EMOM

GERMAN VOLUME TRAINING SUPERSET

10 sets of 10 reps heavy

Leg Extensions Leg Curls

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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)

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps

FRONT SQUATS

To a MAX with a 3-count pause and no belt 1, 1, 1, 1, 1 reps

UPPER BACK WARMUP

Pull-ups to Failure: 1 set

2 sets of Cable Shrugs: 20 reps

Chest Supported Shrugs: 20 reps

INCLINE BENCH PRESS

Week 1 & 3: Regular Reps 6-6-6-6 (Heaviest being on last one)

Cable or Band Face Pulls: 15 reps

Week 2 & 4 One count Pause 6-6-6-6 (Heaviest being on last one)

PYRAMID SUPERSETS

Barbell Military Press: 12-10-8-6-4 reps (Touch Chin with each rep)

Heavy Barbell Shrugs 12-10-8-6-4 reps

5 SET TRI-SET

Isometric HandStand Push-up Holds OR Double Heavy Kettlebell Holds above head: 1 minutes

Side Lying Laterals: 15 reps Front Raises: 15 reps

CHEST SUPPORTED BURNERS: 3 SET TRI-SET

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

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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)

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes max reps GHD: 2 minutes if you have one Stiff Leg Dumbbell Deadlifts: 2 minutes max reps Weighted Crunches: 2 minutes max reps

FRONT SQUAT MAX - MEET STYLE

No Pause - belt - wraps your choice 1, 1, 1, 1, 1 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 or Cable Pushdowns OH Cable Tricep Extensions (Band or Cable) Double Arm Dumbbell Curls or Cable Curls BW Skullcrushers, DB Skulls or Barbell Skulls Dumbbell Hammer Curls

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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)

FRONT SQUAT

50-70% Max 1, 1, 1, 1, 1 reps

LIGHT PUMP WORK: 3-5 SET SUPERSET

Incline Bench Press: 12-15 reps Wide Grip Pull-ups: 12-15 reps

3-5 SET SUPERSET

Flat Bench Press: 12-15 reps V-Bar Pull-ups: 12-15 reps

3-5 SET SUPERSET

Dumbbell Fly: 12-15 reps Dips: 12-15 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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 Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

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)