.5: Gangster Claus

WARMUP: 4 SETS EACH

Stiff Leg Deadlifts: 25 reps Supermans: 20 reps Weighted Crunches: 25 reps

DB FRONT SQUAT

3-count to a Max THEN: 1 set with as heavy ass possible with 3-count max

DEADLIFT MAX

Week 1: DB Mid-shin Conventional ; 30 rep max Week 2: Off the Ground Sumo, Touch Ground ; 30 rep max Week 3: DB Touch Feet Conventional ; 30 rep max Week 4: Off the Ground Sumo Touch drop then pick back up ; 30 rep max

HEAVY – LIGHT – HAMMIES: 3X

Wide-grip Pull-ups: 5-10 Reps Wide-grip band Pull-downs: 20 reps Hammy Strap: 5-10 reps (if available) Or Band Hamstring Curls: 25 reps

HEAVY – LIGHT – HAMMIES: 3-5 SETS

Band Seated Row: 12 reps Band Seated Row: 30 reps Band Hamstring Curls: 30 reps

BLOOD PUMP WORK: 3-5 SETS

Single Arm Top Band Anchor: 15-20 Reps Single Arm Bottom Band Anchor: 15-20 reps Ball Hamstring Curls: 20 reps OR Lying Down Band Hamstring (or both)

3 SET SUPERSET: IF YOU WANT MORE

DB Shrugs: 20 reps DB Shrugs: 50 reps Stiff Leg Dumbbells: 25 reps

EITHER OR, OR BOTH

3-5 SET SUPERSET

Straight Bar Curls or Heavy DB Curls: 12 reps Twist Curls: 20 reps

Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 4 SETS EACH

Stiff Leg Deadlifts: 25 reps Supermans: 20 reps Weighted Crunches: 25 reps

DB FRONT SQUAT

2-count to a Max THEN: 1 set with as heavy as possible with 3-count max

WARMUP

Pull-ups: 1 set to Failure Shrugs: 1 set of 50 reps Stiff-arm Band Pulldowns: 1 set of 50 reps

PICK YOUR DIRECTION (1) or (2)

To start then go to next one after

(1) Bench Work - 5 sets of variation reps below

Week 1: DB Flat Bench w/ 1-count pause: 20 reps Week 2: DB Flat Bench w/ 1-count pause: 20 reps hand neutral Week 3: Arnold Press Flat Bench: 20 reps Week 4: Regular DB Flat Bench: 15 reps

In between each set do extra Seated Rows or Shrugs for 20 reps

(2) Incline Pyramid Work

Week 1: 30, 12, 12, 12, 12, 20 reps Week 2: 30, 10, 10, 10, 10, 20 reps Week 3: 30, 8, 8, 8, 8, 20 reps Week 4:  30, 6, 6, 6, 6, 20 reps

HEAVY – LIGHT: 3X

Chest Flys: 10 reps Chest Flys: 30 reps DB or Barbell Skullcrushers: 10-12 reps Skullcrushers: 20-30 reps

BLOOD PUMP WORK: 3-5 SETS

Top Anchor Band Fly: 15-20 Reps Bottom Anchor Band Fly: 15-20 reps Bench Dips or Bodyweight Skulls: 20 reps

HEAVY – LIGHT: 3 SETS

Dips: 4-8 reps, weighted if needed Dips: 20 reps Tricep Band Pushdowns: 10 reps Triceps Band Pushdowns: 20 reps

3-5 SET SUPERSET: IF YOU WANT MORE

Heavy DB Rollbacks: 8-12 reps Band Pushdowns: 30 reps

Weighted Crunches: 100 reps Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 4 SETS EACH

Stiff Leg Deadlifts: 25 reps Supermans: 20 reps Weighted Crunches: 25 reps

DB BACK SQUAT (Rest in shoulders)

5 sets with 1:30 second rest in between

Week 1: 5-count pause 20 reps Week 2: 3-count pause 20 reps Week 3: 20 reps normal Week 4: 1-count pause 20 reps

STIFF LEG DEADLIFTS: 5 SETS

10/10/10/10/10 reps Close/medium/shoulder-width/Sumo toes straight/Sumo-toes out

3 SET SUPERSET

Split Squats (back Leg elevated): 8, 6, 4 reps Hammy Strap Nordics, or Band Hamstring Curls: 20-30 reps

3 SET SUPERSET

Weighted Back Extension or Supermans 20 reps Kneeling Abs with Bands: 20 reps

CALF WORK: 3 SETS

Seated DB Calf Raises: 12 reps Standing DB Calf Raises: 12 reps

WALKING LUNGES

400-800 meters

WARMUP: 4 SETS EACH

Stiff Leg Deadlifts: 25 reps Supermans: 20 reps Weighted Crunches: 25 reps

DB FRONT SQUAT

1-count to a Max THEN: 1 set with as heavy as possible with 1-count max

UPPER BACK WARMUP

Pull-ups: 1 set to Failure Shrugs: 1 set of 50 reps Stiff-arm Band Pulldowns: 1 set of 50 reps

INCLINE BENCH PRESS

Weeks 1 & 3: 25-20-15–10-5-20 Cable or Band Face Pulls: 15 reps

Weeks 2 & 4 25-5-25-5-25-5 Cable or Band Face Pulls: 15 reps

PYRAMID SUPERSETS

DB Barbell Military Press: 25-20-15-10-5 reps (Touch Chin with each rep) Heavy Barbell Shrugs: 20 reps

5 SET TRI-SET

Double Heavy DB Holds Above Head: 1 minute 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 Band Cable Crunches: 10 reps heavy Supermans: 20 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 800m)

WARMUP: 4 SETS EACH

Stiff Leg Deadlifts: 25 reps Supermans: 20 reps Weighted Crunches: 25 reps

DB FRONT SQUAT REGULAR REPS

THEN:

1 set with as heavy as possible with regular reps

WARMUP PUMP: 5 SET SUPERSET

DB Bicep Curls: 20-30 reps Tricep Rope or Band Pushdowns: 20-30 reps

PUMPS ON PUMPS CRIME: 3-5 SETS

DB or Barbell Skullcrushers: 20/20/20/20 reps Chin/nose/forehead/bench

SUPERSET

Alternate DB Curls Heavy/Light Barbell Curls: 6-12 reps, then drop to 20 reps

REP PROGRESSION: 3-5 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Rollbacks Elbow-out Press

REP PROGRESSION: 3-5 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps Regular Curls Hammer Curls

IF YOU NEED MORE... BAND & PREACHER FINISHERS: 3 SETS

Heavy – lighter – lighter 20/20/20 (3 different bands) Preacher Curls Heavy/light 12/20

4 SET SUPERSET

Ab Wheels: 25 reps Band Cable Crunches: 10 reps heavy Supermans: 20 reps

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters