The Magical Unicorn Edition

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-count pause 3, 3, 3, 1, 1, 1 reps Bands are optional

DEADLIFT MAX

Week 1: Conventional Pull – Red Bands Week 2: Sumo Pull – Black Bands Week 3: Meet Pull Opener – off two mats Week 4: Sumo off 4 mats

All to a MAX 3, 3, 3, 1, 1, 1 reps

2 SET WARMUP

Cable Shrugs: 20 reps Under-grip Low Cable Rows: 20 reps

LIGHT-HEAVY-LIGHT + HAMMIES: 3X

Wide-grip Pull-downs: 12-5-12 reps is one set (Pull-ups if you can)

Hammy Strap: 5-10 reps OR Hamstring Curls: 12-5-12 reps

LIGHT-HEAVY-LIGHT + HAMMIES: 3X

Seated Rows: 12-5-12 reps is one set Bands Hamstrings: 30 reps

LIGHT-HEAVY-LIGHT ALL BACK FINISHER: 3X

1 Arm Rows: 12-5-12 reps OR Chest Supported DB Rows

Chest Supported: Y’s 12-5-12 reps is one set

Barbell Shrugs: 12-5-12 reps is one set

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

No Pause to a MAX 3, 3, 3, 1, 1, 1 reps Bands are optional

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

BENCH WORK

Week 1: 30-10-5-4-3-2-1 reps Week 2: 5×5 ; Make all 5 sets with a work weight (mini bands optional) Week 3: 8, 6, 4, 2, 1 reps (all against red minis) Week 4: Pause Max

20 Face Pulls in between sets

4 SET SUPERSET HEAVY 12s

Incline DB Bench: 12 reps Floor Press: 12 reps Skulls: 12 reps

3-5 SET TRI-SET ALL BANDS EVERYTHING

Band Flys: 25 reps high Band Flys: 25 reps low Band Press: 25 reps Band Pushdowns: 50 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT

Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible

Week 1: 1-4 Rep Max Rotate bar & band tension

Week 2: 1-3 Rep Max Rotate bar & band tension

Week 3: 1-2 Rep Max Rotate bar & band tension

Week 4: 1 Rep Max

3 SET SUPERSET

Seated Good Mornings Dumbbells: 15 reps Stiff Leg Deadlifts Dumbbells: 15 reps

3 SET TRI-SET

Heavy Low Back Extensions: 10 reps Reverse Hyper Extensions: 25 reps

2-3 SET SUPERSET

Isometric Lunges: 1-3 minutes per side Isometric Slant Squats: 1-3 minutes

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

This workout isn’t changing from last Get Stacked.  We are trying to establish a dynamic day with volume that will be a constant to raise up the bench press.  The % changes below as you get stronger and you should keep incremental increases (10/10/10) weight, even if it’s 5lbs this next 4 weeks

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

3 count down eccentric then explode Work up to a MAX

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps

SUPERSET #1: SPEED WORK & PULL-UPS

Reassess your max from last month, change % & roll So your 3/3/3 then superset Pull-ups

Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

3 SET PUMP-SET

Incline Barbell Bench Press: 10/10/10 close medium wide Can’t rack bar

Pulldowns: close over hand / wide over hand / under grip close: 10-15 reps at each spot

3 SET PUMP-SET

Flat Barbell Bench Press: 10/10/10 close-medium-wide Can’t rack bar

T-bar Rows (all three handles): 10-15 reps each spot

3 SET PUMP-SET

Band Flys (high & low): 15 Reps each 3-Way Stiff Arm Pulldowns: 10/10/10 close medium wide

3 SET PUMP-SET

Dips: 30 reps Push-ups: 30 reps Ab Wheels: 30 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT & BACK SQUAT

1-1 To a Max – Gotta front squat it first!

3-5 SET TRI-SET WARMUP PUMP

Band Pushdowns: 50 reps Cable Curls: 25 reps Cable Shrugs: 30 reps

4 SET TRI-SET THICKNESS

Overhead Cable Extensions (bottom pulley): 20 reps, then 20 1/4 pumps at top

Incline DB Curls 8 reps per arm, 5-10 seconds twist, then 4 more reps

DB Double Military Press: 10/10 regular & Arnold Press

4 SET NEXT LEVEL PUMP

Skulls: 15/15/15 Chin, Nose, Forehead Curls: 12/12/12 Chin, Nose, Forehead Raises: 12/12/12 reps - Lateral, Frontal, Side Lateral

4-5 SET SUPERSET

Bench Dips: 30 reps Ab Wheels: 25 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters