Day 01
Monday
WARMUP
Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps
FRONT SQUAT
3-count pause to a MAX With a Belt 1, 1, 1, 1, 1 reps (mini bands optional)
DEADLIFT
All to a MAX 1, 1, 1, 1, 1, 1, 1 reps
Week 1: Sumo or Conventional (off 1 mats) Week 2: Sumo or Conventional (off 2 mats) Week 3: Sumo or Conventional (off 3 mats) Week 4: Sumo or Conventional (off 4 mats)
BACK PUMP SETS: 5 SET SUPERSET
Wide Grip Pull-ups: To Failure Under-grip Cable Rows: 20 reps Cable or Barbell Shrugs: 20 reps
POWER TRI-SET: 5 SETS OF 5 REPS
1-Arm Rows: Heavy 5 reps Medium Grip Pulldowns: Heavy 5 reps Dumbbell Pullovers: Heavy 5 reps
TRICEP PROJECT: 5 SETS
EZ Bar Skulls: 10-20 reps
Always superset with 30 Band Pushdowns
5 SETS EACH
Ab Wheels: 25 reps Low Back Extensions: 10 reps heavy
WALKING LUNGES
400-800m
Day 02
Tuesday
WARMUP
Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps
FRONT SQUAT
1-count to a MAX Belted Up 1, 1, 1, 1, 1, 1 reps (mini bands optional)
UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT
Pulldowns or Pull-ups: 20 reps Cable Pullovers & Cable Shrugs: 20 reps
(Alternate weeks on starting incline or flat first) (I personally love starting with incline then flat back in day)
INCLINE BENCH PYRAMID WORK
Warmup, then 6, 4, 2, 1 reps
Week 1: 2-count pause Week 2: 1/4 rep Week 3: 1-count pause Week 4: Regular reps
Superset chest supported rows or barbell shrugs
FLAT BENCH PYRAMID WORK
Warmup, then 6, 4, 2, 1 reps
Week 1: 2-count pause Week 2: 1/4 rep Week 3: 1 count pause Week 4: regular reps
Superset Face Pulls
NO REST BLOOD PUMP 3-5 SETS THRU – NO REST
Illegally Wide-grip Bench w/ Feet Up: 20 reps Chest Flys or Cable Flys: 20 reps Dips: 10-20 reps
TRICEPS PROJECT: 5 SETS
Cable Pushdowns: 20 full, 20 (1/4) reps (at bottom 1/4) Super-set with: Bands Pushdowns
5 SETS EACH
Ab Wheels: 25 reps Low Back Extensions: 10 reps heavy
WALKING LUNGES
400-800m
Day 03
Wednesday
WARMUP
Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps
POWER: BACK SQUAT
Belt, wraps, nose tork approved ha! 1 REP MAX 1, 1, 1, 1, 1, 1 reps
VOLUME HEAVY HAMSTRINGS
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
CONJUGATE CLEAN
3 reps until you get higher than singles... just like squats
Week 1: From floor Week 2: From hang Week 3: From blocks Week 4: From floor
CONJUGATE JUMPING
3 reps until you get higher than singles... just like squats
Max height from a bench to a box Max weight to a 20 inch Max height depth jump Max height box 1-2 steps
3 SETS
Hamstring Curls or Nordic’s or Glute Ham Machine: 20-25 reps
GHD Abs: 10-15 or Heavy Pulley Abs
WALKING LUNGES
400-800 meters
Day 04
Thursday
WARMUP
Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps
FRONT SQUAT
No Belt, 1-count quick pause 10, 10, 5, 5, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP
Pull-ups to Failure: 1 set Cable Shrugs: 1 set of 50 reps Face Pulls: 1 set of 50 reps
FLOOR PRESS
5 sets of 5 reps Work sets: move up each week on weight of all 5 work sets
So like 225 for 5x5 Week 2: 235 for 5x5 Superset with Side Lying Laterals or Barbell Shrugs: 10 reps
BARBELL MILITARY PRESS PYRAMID WORK
Standing or Seated Warmup, then 6, 4, 2, 1 reps
Week 1: 2-count pause Week 2: 1/4 rep Week 3: 1-count pause Week 4: Regular reps
Superset with Cable or Barbell Shrugs
3 SETS OF 1 MINUTE
Isometric Handstand Push-up Holds OR Double Heavy Kettlebell Holds Above Head: 1 minute
5 SET TRI-SET
Laterals: 12 reps Heavy Arrows: 12 reps Band Pull Aparts: 20 reps
TRICEPS PROJECT: 5 SETS
Seated Overhead V-bar Press 20 full stretch, 20 at top
Superset with Bands Pushdowns
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
Day 05
Friday
WARMUP
Backward Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for Max reps GHD: 2 minutes for Max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for Max reps Weighted Crunches: 2 minutes for Max reps
FRONT SQUAT
Regular Rep MAX Gangster out with belt & wraps 1, 1, 1, 1, 1 reps (mini bands optional)
ARM GAUNTLET 4.0
5 Exercises, 5 Rounds
Round One: 100 Rep Explosion Round Two: 28 Method Round Three: 33 reps Round Four: 12 reps Slow Up & Down Rounds Five: 50 Rep Blowout
Perform each exercise per round
Round 1 is 100 reps of each exercise Round 2 is 28 Method on each exercise (7 regular reps, 7 slow reps, 7 top quarter reps, 7 bottom quarter reps) Round 3 is 33 reps on each exercise Round 4 is 12 reps slow up & down on each exercise Round 5 is 50 rep blowout on each exercise
Hammer Curls w/ Twist at Top Band Pushdowns Cable Curls Twist Dumbbell Skullcrushers Rope or V-bar Pushdowns
WALKING LUNGES
400-800m
Day 06
Saturday
FRONT SQUAT
No Belt, at 70% of Daily Max 10, 10, 5, 5, 3, 3, 1, 1, 1 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
Day 07
Sunday
FRONT SQUAT
No Belt, at 70% of Daily Max 10, 10, 5, 5, 3, 3, 1, 1, 1 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