.5: 1980&;s Jacked

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Bodyweight Squats: 1 minute Pushups: 1 minute

FRONT SQUAT

1-count pause 1 Set to Failure; Heaviest DB you have access to

CONVENTIONAL or SUMO DEADLIFTS

1 Set to Failure; Heaviest DB you have access to Everyone's situation at home is different

Week 1: Sumo touch & pause each rep at bottom Week 2: Max Conventional Week 3: Sumo or Conventional (only go below knees) Week 4: Conventional pause each rep at bottom

5 SET SUPERSET

Pull-ups & Chin-ups or Bodyweight Rows: 5 reps each Hamstring Curls with Band, Ball or Dumbbells: 30 reps

5 SET SUPERSET

Lat Pulldowns with Bands or more Pull-ups Wide: 12 reps Stiff Leg Dumbbells: 8-30 reps (depends how heavy you have)

5 SET SUPERSET

V-bar Pull-ups to Seated Bands Rows: 12-30 reps DB Curls Regular & Elbows-out: 15/15 reps each

5 SET SUPERSET

1-Arm Dumbbell Rows: 8-25 reps depend on how heavy you have Alternating Dumbbell Hammer Curls: 12-25 reps

3-5 SET SUPERSET

Weighed Crunches: 25 reps Reverse Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Bodyweight Squats: 1 minute Pushups: 1 minute

FRONT SQUAT

No Pause 1 Set to Failure; Heaviest DB you have access to

UPPER BACK WARMUP

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

BENCH PRESS

Week 1: Flat Bench –  6×40 reps Band Face Pulls & Stiff Arm Band Pulldowns: 20 reps

Week 2: Flat Bench –  5×35 reps Band Face Pulls & Stiff Arm Band Pulldowns: 20 reps

Week 3: Flat Bench –  4×30 reps Band Face Pulls & Stiff Arm Band Pulldowns: 20 reps

Week 4: Flat Bench –  3×25 reps Band Face Pulls & Stiff Arm Band Pulldowns: 20 reps

5 SET SUPERSET

Incline Barbell, Dumbbell or Smith Press 40, 35, 30, 25, 15 reps

Bench Dips: 10-30 reps

3 SET SUPERSET

Dumbbell Pullovers: 20 reps Heavy Ass DB Rollbacks : 12-20 reps Band Extensions Drop-set: 30 reps, then take 30 seconds then 30 more reps

3 SET SUPERSET

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

3-5 SET SUPERSET

Weighed Crunches: 25 reps Reverse Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Bodyweight Squats: 1 minute Pushups: 1 minute

SQUAT & DEADLIFT SUPERSET

Squats & Deadlifts with same stance

Week 1: 8×20 Reps – Close Stance & Stiff Leg Deadlifts Week 2: 8×20 Reps – Medium Stance & Stiff Leg Deadlifts Week 3: 8×20 Reps – Shoulder-width Stance & Stiff Leg Deadlifts Week 4: 8×20 Reps – Wide Stance, Toes out & Stiff Leg Deadlifts

3 SET SUPERSET

Heavy Lunges: 15, 10, 5 reps Sissy Squats 10, 10, 10 reps Hammy Strap Nordics, GHD or DB or Band Hamstring Curls: 20 reps

3 SET SUPERSET

Weighed Crunches :25 reps Reverse Crunches: 25 reps

CALF WORK: 3 SETS

Seated: 25 reps Standing Calf Raises: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Bodyweight Squats: 1 minute Pushups: 1 minute

FRONT SQUAT

3-count pause 1 Set to Failure; Heaviest DB you have access to

WARMUP: 3 SETS

Chin-up: 10-15 reps Band Pulldowns: 12 reps

CHEST & BACK: 5 SETS

2-stop pause (1/2 way down then bottom)

Flat Bench Press: 15-30 reps Superset with: Band Face Pulls & DB Shrugs: 20 reps

BACK & SHOULDERS: 5 SET SUPERSET 

DB Military Press: 8-20 reps Y: 12-20 reps T: 12-20 reps Arrows: 12-20 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 Weighed Crunches: 25 reps Reverse Crunches: 25 reps

WALKING LUNGES

400-800m

WARMUP – TIME FRAME TRAINING – 1 SET

Weighted Crunches: 3 minutes for Max Reps Supermans: 3 minutes for Max Reps Bodyweight Squats: 1 minute Pushups: 1 minute

FRONT SQUAT

No Pause, Regular Rep 1 Set to Failure; Heaviest DB you have access to

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 - DB or Barbell Curls – close, medium, wide - DB or Barbell

MINI GAUNTLET ONE: 3 SETS 

Incline Curls or Elbows-out: 20 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

LIGHTT HEAVY KILLERS: 3-5 SET SUPERSET

Band Pushdowns: 20 pump – 10 heavy as hell – 20 pump (grab high on band to make it harder) Hammer Curls: 20 pump – 10 heavy as hell – 20 pump

4 SET SUPERSET

Ab Wheels: 25 reps Weighed Crunches: 25 reps Reverse Crunches: 25 reps

WALKING LUNGES

400-800m

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters