Absurdly Yoked

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps Band Wave

Week 1: 2 RED Week 2: 2 RED ( try to break 5lb records of week before) Week 3: 3 RED Week 4: 3 RED (try to break 5lb records of week before)

DEADLIFT MAX

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

Week 1: Conventional off 4 mats Week 2: Conventional standing on 2 mats Week 3: Sumo thru reds off floor Week 4: Sumo thru blacks off floor

REST PAUSE 1000 REP BACK WORKOUT

The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.

The plan is the up the volume to grow.

100 Reps Each

Wide Grip Pull-downs Stiff Arm Pulldowns 1 Arm Cable Rows Seated Rows Cable Shrugs V-Bar Pulldowns Face-pulls Banded Arrows Dumbbell Pullovers Chest Supported Ys

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-count pause 3, 3, 3, 1, 1, 1 reps Band Wave

Week 1: 2 Red Week 2: 2 Red (try to break 5lb records of week before) Week 3: 3 Red Week 4: 3 Red (try to break 5lb records of week before)

WARMUP: 3 SET TRI-SET

Band Pull Aparts: 25 reps Band Arrows: 25 reps Stiff Arm Cable Pullovers: 15 reps

CONJUGATE BENCH PRESS MAX & BACKDOWNS

3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set

Week 1: 2-Stop Pause (3 Rep Max)

Week 2: 2-Stop Pause (1 Rep Max) (Against mini bands)

Week 3: 2-Stop Pause (1 Rep Max)

Week 4: Meet Pause

REST PAUSE 500 REP CHEST WORKOUT

The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.

The plan is the up the volume to grow.

100 Reps Each

Incline Barbell Bench Press Dumbbell Flat Bench Incline Flys Dips (you can rest but arms stay on rack) Cable pr Band Flys

REST PAUSE 300 REP CHEST WORKOUT

Dumbbell Rollbacks Straight Arm Pushdowns Bodyweight Skullcrushers

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT MAX EFFORT WORK

Week 1: Cambered Bar 2 Rep Max, no wraps Week 2: Cambered Bar 1 Rep Max, no wraps Week 3: Cambered Bar 2 Rep Max, in wraps Week 4: Regular Bar or Bow Bar 1 Rep Max, in wraps

Rotate bars if available at your gym… if not just squat same stuff with normal bar.

5-WAY STIFF LEG DEADLIFTS

5 Frog-stance stiff 5 Medium stiff 5 Shoulder-width stiff 5 Sumo - feet straight stiff 5 Sumo stiff

Work up to a one heavy killer set... so probably 3 total sets

REST PAUSE 500 REP LEG WORKOUT

The Method: use weight you can get maybe 20 reps, but get to 100 without unengaging from the bar, band, dumbbells etc.

The plan is the up the volume to grow.

100 Reps Each

Leg Extension Band Hamstrings Curls Reverse Hypers Shins with Hammy Straps (or inner thighs ) Seated Calves (or outer thighs)

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

Regular rep 1, 1, 1, 1, 1, 1 reps Band Wave

Week 1: 2 Red Week 2: 2 Red (try to break 5lb records of week before) Week 3: 3 Red Week 4: 3 Red (try to break 5lb records of week before)

UPPER BACK WARMUP: 1-2 SETS

Bands Arrows: 30 reps Cable Shrugs: 30 reps Cable Pullovers: 30 reps

BARBELL INCLINE PRESS

3×3-6 reps of each variation with work weight

Week 1: 2-Stop Pause - 6 reps for 3 sets

Week 2: 2-Stop Pause - 3 reps for 3 sets

Week 3: 2-Stop Pause - 1 Rep for 3 sets (burnout for reps at old 6 Rep set)

Week 4: Regular Reps - 3-6 reps for 3 sets

1-3 exercises above in between from back warmup

SPEED OR FLOOR WORK

Pick which you like better, or better yet need

3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide

Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide

Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide

Then:

Speed Work & 20 Band Pull Aparts Reassess your max from last month, change percentage and go 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

*If you have time, do both if you can

REST PAUSE 300 REP CHEST WORKOUT

Dips: 100 reps Dumbbell Pullovers: 100 reps Chest Flys or Cable Flys: 100 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Banded Arrows: 20 reps Stiff Arm Pulldowns: 20 reps

FRONT SQUAT

No Bands 1 Rep max, No Pause Work up to a MAX, gangstered out Wraps & nose work all of it if you feeling it

PRESS & PUMP: 3-4 SETS

Seated Barbell Military Press: 8 reps Touch chin & up

Barbell or Cable Shrugs: 20

Lateral Raises Drop sets: 20/20/20 reps

REST PAUSE 1000 REP CHEST WORKOUT

Which means you can’t set bar or band or whatever down till you finish 100 reps each

Straight Barbell Curl with Olympic bar Skullcrushers with Olympic bar Cable Bicep Curls Band Pushdowns - black band Preacher Curls Tricep Kickbacks with Twist Incline Dumbbell Curls Straight Bar Pushdowns Hammer Curls Bodyweight Skullcrushers

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters