1980&;s Jacked

WARMUP

Backwards 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 pause, no belt to a MAX 1, 1, 1, 1, 1 reps

CONVENTIONAL or SUMO DEADLIFTS

Reps: 1, 1, 1, 1, 1, 1 reps

Week 1: Sumo  or Conventional (off 2 mats) Week 2: 1 Plate Deficit to a Max Conventional Week 3: Sumo or Conventional (off 4 mats) Week 4: Conventional off 2 mats

5 SET SUPERSET

Pull-ups & Chin-ups: 5 reps each Hamstring Curls: 20 reps Band Hamstring Curls: 30 reps

5 SET SUPERSET

Wide Grip Lat Pulldowns: 12 reps Stiff Leg Dumbbells: 8 reps

5 SET SUPERSET

V-bar Pulldowns: 12 reps Wide & Close Barbell Curls: 12/12 reps each

5 SET SUPERSET

1 Arm Dumbbell Rows: 8 reps Alternate Dumbbell Hammer Curls: 12 reps

3-5 SET SUPERSET

Low Back Extensions: 25 reps Incline Board Reverse Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP

Backwards 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 pause, no belt 1, 1, 1, 1, 1 reps

UPPER BACK WARMUP

Pull-ups: 1 set to Failure Barbell or Cable Shrugs: 1 set of 100 reps

BENCH PRESS

Work up to 6 rep weight, then do all set around some weight (Add Chains if available)

Week 1: Flat Bench – 1x30, 6x6 reps Heavy Ass Face Pulls & Stiff Arm Pulldowns: 12 reps No Extra Resistance Week 1

Week 2: Flat Bench – 1x30, 5x5 reps Heavy Ass Face Pulls & Stiff Arm Pulldowns: 12 reps (Add Chains if available)

Week 3: Flat Bench – 1x30, 4x4 reps Heavy Ass Face Pulls & Stiff Arm Pulldowns: 12 reps

Week 4: Flat Bench – 1x30, 3x3, 1x1 reps Heavy Ass Face Pulls & Stiff Arm Pulldowns: 12 reps

5 SET SUPERSET

Incline Barbell, Dumbbell or Smith Press 20, 15, 12, 10, 5 reps

Bench Dips: 10-30 reps

3 SET SUPERSET

Dumbbell Pullovers: 20 reps Heavy Ass V-bar Pushdowns: 12 reps Band Extensions drop set 30 & 30 (2 strength bands)

3 SET SUPERSET

Arnold Chest Flys - feet up: 12 reps Cable Fly: 20 reps Push-ups: 20 reps Kickbacks: 20 reps

3-5 SET SUPERSET

Low Back Extensions: 25 reps Incline Board Reverse Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP

Backwards 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

Rotate bars if available at your gym if not use regular bar Belt, wraps, nose tork approved ha!

Week 1: 1 Rep Max Week 2: 1 Rep Max Week 3: 1 Rep Max Week 4: 1 Rep Max

SPEED DEADLIFTS

Pull opposite of how you pulled Monday 8x2 reps speed deadlifts (plus bands if you have them) No Bands = add 15% to weights below

Week 1: 40% of Max Week 2: 45% of Max Week 3: 50% of Max Week 4: 55% of Max

3 SET SUPERSET

Heavy Lunges: 8, 6, 4 reps Hammy Strap Nordics, GHD or Hamstring Curls: 5-10 reps

3 SET SUPERSET

Reverse Hypers: 15 reps Weighted Back Extension: 10 reps Kneeling Abs on Pulley: 5-8 reps

CALF WORK: 3 SETS

Seated: 12 reps Smith Machine Calf Raises: 12 reps

WALKING LUNGES

400-800m

WARMUP

Backwards 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 belt 1, 1, 1, 1, 1 reps

WARMUP: 3 SETS

Chin-up: 10-15 reps Behind the Neck Pulldowns: 12 reps

CHEST & BACK: 5 SETS

2-stop pause (1/2 way down then bottom) Flat Bench Press: 8-10 reps

Superset with

Heavy Face Pulls & Cable or Barbell Shrugs: 20 reps

BACK & SHOULDERS: 5 SET SUPERSET 

DB Military Press: 8 reps Y: 12 reps T: 12 reps Arrows: 12 reps

3-5 SET SUPERSET FINISHER 

Dumbbell Pullover: 15 reps Chest Fly: 15 reps Push-ups: 15 reps

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

WARMUP

Backwards 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 pause to a MAX with belt, wraps, gangstered out 1, 1, 1, 1, 1 reps

MINI GAUNTLET ONE: 3 SETS 

Cable Curls: 30 reps Band Pushdowns: 30 reps Rep Progression Regular & Hammer Curls: 6 reps Bench Dips: 30 reps

3-WAY KILLERS: 3-5 SETS

15/15/15 reps

Skulls - chin, nose, forehead Curls - close, medium, wide

MINI GAUNTLET ONE: 3 SETS 

Incline Curls: 8 reps, twist, then 4 reps Elbows-out Press: 20 reps Rep Progression DB Preacher Single Arm - Regular & Hammer 6 reps (Also can be done on incline bench) Elbows-out Neck Press: 20 reps

3-5 SETS

Light Heavy Light Cable Killers Superset

Pushdowns: 20 pump - 10 heavy as hell - 20 pump Hammer Rope Cable Curls: 20 pump - 10 heavy as hell - 20 pump

4 SET SUPERSET

Ab Wheels: 25 reps Low Back Extensions: 10-15 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters