Day 01
Workout Info
GET STACKED #95 OVERVIEW
GET STACKED #95 OVERVIEW
Day 02
Monday
BACK PUMP BLVD.
BACK PUMP BLVD.
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer's Carry: 3-5 minutes
FRONT SQUAT
3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: Off 4 mats (plus red bands if available)
Week 2: Camber Bar Good Morning (Alternate Max conventional deadlift)
Week 3: Deficit Deadlift (plus black bands if available)
Week 4: Off the Floor Max (2 sets of reds if possible)
LOW TO NO REST SUPERSETS
3-5 SETS - NO REST
Chin-ups: 5-15 reps V-bar Pulldowns: 15 reps Then rest 2 minutes
3-5 SETS - NO REST
Pulldowns: 15 reps Undergrip Rows: 15 reps Then rest 2 minutes
3-5 SETS - NO REST
Seated Rows: 15 reps 1-Arm Rows: 15 reps Then rest 2 minutes
3-5 SETS - NO REST
Dumbbell Pullovers: 15 reps Dumbbell Shrugs: 15 reps Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer's Carry: 3-4 minutes
FRONT SQUAT
3-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Off 4 mats
Week 2: Camber Bar Good Morning (Alternate Max conventional deadlift)
Week 3: Deficit Deadlift
Week 4: Off the Floor Max
LOW TO NO REST SUPERSETS
3-4 SETS - NO REST
Chin-ups: 5-10 reps V-bar Pulldowns: 10 reps Then rest 2 minutes
3-4 SETS - NO REST
Pulldowns: 12 reps Undergrip Rows: 12 reps Then rest 2 minutes
3-4 SETS - NO REST
Seated Rows: 12 reps 1-Arm Rows: 12 reps Then rest 2 minutes
3-4 SETS - NO REST
Dumbbell Pullovers: 12 reps Dumbbell Shrugs: 12 reps Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer's Carry: 3 minutes
LOW TO NO REST SUPERSETS
3 SETS - NO REST
Chin-ups: 5-8 reps V-bar Pulldowns: 8-10 reps Then rest 2 minutes
3 SETS - NO REST
Pulldowns: 8-10 reps Undergrip Rows: 8-10 reps Then rest 2 minutes
3 SETS - NO REST
Seated Rows: 8-10 reps 1-Arm Rows: 8-10 reps Then rest 2 minutes
3 SETS - NO REST
Dumbbell Pullovers: 8-10 reps Dumbbell Shrugs: 8-10 reps Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10-12 reps Hanging Knee-ups: 10-12 reps
WALKING LUNGES
400 meters
Day 03
Tuesday
BOOBY BOUNCE PUMP4LIFE
BOOBY BOUNCE PUMP4LIFE
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer's Carry: 3-5 minutes
FRONT SQUAT
5-count eccentric, 5-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
FLAT BENCH GVT
(work weight all 10 sets) If you don’t have bands use straight weight
Week 1: 10 sets of 5 reps (with black bands) Week 2: 10 sets of 3 reps (with black bands) Week 3: 10 sets of 1 rep (with black bands) Week 4: 10 sets of 1 rep no bands
Superset with Barbell Shrugs or Dumbbell Pullovers: 10-20 reps
LOW TO NO REST SUPERSETS
3-5 SETS - NO REST
Cable Pullovers: 15 reps Dumbbell Rollbacks: 15 reps *Then rest 2 minutes
3-5 SETS - NO REST
Band or Cable Flys: 15 reps Pushdowns: 15 reps *Then rest 2 minutes
7 MORE SETS TO EQUAL 10 FOR YOKED CITY
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer's Carry: 3-4 minutes
FRONT SQUAT
5-count eccentric, 5-count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-20 reps Hammer Curls: 15 reps
FLAT BENCH GVT
(work weight all 10 sets) If you don’t have bands use straight weight
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
Superset with Barbell Shrugs or Dumbbell Pullovers: 10-15 reps
LOW TO NO REST SUPERSETS
3-4 SETS - NO REST
Cable Pullovers: 10-12 reps Dumbbell Rollbacks: 10-12 reps *Then rest 2 minutes
3-4 SETS - NO REST
Band or Cable Flys: 10-12 reps Pushdowns: 10-12 reps *Then rest 2 minutes
7 MORE SETS TO EQUAL 10 FOR YOKED CITY
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer's Carry: 3 minutes
UPPER BACK WARMUP: 2 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-15 reps Hammer Curls: 10 reps
FLAT BENCH GVT
(work weight all 10 sets) If you don’t have bands use straight weight
Week 1: 10 sets of 5 reps Week 2: 10 sets of 3 reps Week 3: 10 sets of 1 rep Week 4: 10 sets of 1 rep
Superset with Barbell Shrugs or Dumbbell Pullovers: 10 reps
LOW TO NO REST SUPERSETS
3 SETS - NO REST
Cable Pullovers: 8-10 reps Dumbbell Rollbacks: 8-10 reps *Then rest 2 minutes
3 SETS - NO REST
Band or Cable Flys: 8-10 reps Pushdowns: 8-10 reps *Then rest 2 minutes
7 MORE SETS TO EQUAL 10 FOR YOKED CITY
Double Arm Rotator Cuff: 10-15 reps Push-ups: 10-15 reps
BRICK CITY ABZ: 2 SET SUPERSET
Hanging Straight Leg Lifts: 10 reps Hanging Knee-ups: 10 reps
WALKING LUNGES
400 meters
Day 04
Wednesday
WANGER BANGER WEDNESDAY
WANGER BANGER WEDNESDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer's Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0 Bands
Week 1: Straight Bar, 3-count pause
Week 2: Straight Bar, 3-count pause
Week 3: Straight Bar, 3- count pause
Week 4: Regular Bar, 3-count pause
CRAZY LEG & LOW BACK PUMP
3-5 SETS - NO REST
Dumbbell Stiff Leg: 25 reps Hamstrings Curls: 25 reps *Then rest 2 minutes
3-5 SETS - NO REST
Leg Extensions: 20 reps Calf Raises: 20 reps *Then rest 2 minutes
3-5 SETS - NO REST
Low Back Extensions: 20 reps - 90 degrees Low Back Extensions: 20 reps - 45 degrees *Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer's Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1-3 Rep Max Use regular bar if you don’t have special bars
Week 1: Straight Bar, 3-count pause
Week 2: Straight Bar, 3-count pause
Week 3: Straight Bar, 3- count pause
Week 4: Regular Bar, 3-count pause
CRAZY LEG & LOW BACK PUMP
3-4 SETS - NO REST
Dumbbell Stiff Leg: 15 reps Hamstrings Curls: 15 reps *Then rest 2 minutes
3-4 SETS - NO REST
Leg Extensions: 15 reps Calf Raises: 15 reps *Then rest 2 minutes
3-4 SETS - NO REST
Low Back Extensions: 15 reps - 90 degrees Low Back Extensions: 15 reps - 45 degrees *Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer's Carry: 3 minutes
CRAZY LEG & LOW BACK PUMP
3 SETS - NO REST
Dumbbell Stiff Leg: 10 reps Hamstrings Curls: 10 reps *Then rest 2 minutes
3 SETS - NO REST
Leg Extensions: 10 reps Calf Raises: 10 reps *Then rest 2 minutes
3 SETS - NO REST
Low Back Extensions: 10 reps - 90 degrees Low Back Extensions: 10 reps - 45 degrees *Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Wheels: 8-10 reps
WALKING LUNGES
400 meters
Day 05
Thursday
BIG LOCKOUT THURSDAY
BIG LOCKOUT THURSDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer's Carry: 3-5 minutes
FRONT SQUAT
1-count Pause to a Max 1, 1, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Black Week 3: 3 Black Week 4: 0 Bands
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
TOP END PRESS WORK
Week 1: 3 Rep Floor Press Max Week 2: 1 Rep Floor Press Max Week 3: 4 Board Plus bands Week 4: 3 Board Plus bands
3-5 SETS - NO REST
Incline Arnold Press: 8 reps Push-ups: 20 reps *Then rest 2 minutes
3-5 SETS - NO REST
Band Flys: 15 reps Push-ups: 20 reps *Then rest 2 minutes
3-5 SETS - NO REST
Military Press: 8 reps Lateral Raises: 20 reps *Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer's Carry: 3-4 minutes
FRONT SQUAT
1-count Pause to a Max 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-20 reps Hammer Curls: 15 reps
TOP END PRESS WORK
Week 1: 3 Rep Floor Press Max Week 2: 1 Rep Floor Press Max Week 3: 4 Board Plus bands Week 4: 3 Board Plus bands
3-4 SETS - NO REST
Incline Arnold Press: 6-8 reps Push-ups: 15-20 reps *Then rest 2 minutes
3-4 SETS - NO REST
Band Flys: 10-12 reps Push-ups: 10-12 reps *Then rest 2 minutes
3-4 SETS - NO REST
Military Press: 6-8 reps Lateral Raises: 15 reps *Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps Ab Wheels: 10-15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer's Carry: 3-4 minutes
UPPER BACK WARMUP: 2 SETS
Double Arm Rotator Cuff: 20 reps Push-ups: 10-15 reps Hammer Curls: 10 reps
TOP END PRESS WORK
Week 1: 3 Rep Floor Press Max Week 2: 1 Rep Floor Press Max Week 3: 4 Board Plus bands Week 4: 3 Board Plus bands
3 SETS - NO REST
Incline Arnold Press: 6 reps Push-ups: 10-15 reps *Then rest 2 minutes
3 SETS - NO REST
Band Flys: 8-10 reps Push-ups: 8-10 reps *Then rest 2 minutes
3 SETS - NO REST
Military Press: 6 reps Lateral Raises: 10 reps *Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Wheels: 8-10 reps
WALKING LUNGES
400 meters
ATHLETE DYNAMIC THURSDAY
LEVEL 3
Farmers Carries: 3 minutes
Sled Drags: 3 minutes
Lunges: 3 minutes
Low Back Extensions: 2 sets 20 reps
Straight Leg Lifts: 2 sets 20 reps
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Shrugs: 15 reps
FRONT SQUAT
8 sets of 2 reps against bands Low rest (50-70%) plus bands
POWER CLEAN
8 sets of 2 reps 60-80% of max Low rest
JUMPING WITH WEIGHTS
8 sets of 2 reps holding dumbbells 20-24 inches standing
JUMPING WITHOUT WEIGHTS
Kneeling Jump to Box Jump 8 sets of 2 reps
5 SETS - NO REST
Military Press: 8 reps Lateral Raises: 20 reps *Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
Farmers Carries: 2 minutes
Sled Drags: 2 minutes
Lunges: 2 minutes
Low Back Extensions: 2 sets 15 reps
Straight Leg Lifts: 2 sets 15 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20 reps Shrugs: 10-15 reps
FRONT SQUAT
8 sets of 2 reps Low rest (50-70%)
POWER CLEAN
6-8 sets of 2 reps 60-80% of max Low rest
JUMPING WITH WEIGHTS
6-8 sets of 2 reps holding dumbbells 20-24 inches standing
JUMPING WITHOUT WEIGHTS
Kneeling Jump to Box Jump 6-8 sets of 2 reps
3-4 SETS - NO REST
Military Press: 8 reps Lateral Raises: 15-20 reps *Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
Farmers Carries: 1-2 minutes
Sled Drags: 1-2 minutes
Lunges: 1-2 minutes
Low Back Extensions: 2 sets 10 reps
Straight Leg Lifts: 2 sets 10 reps
UPPER BACK WARMUP: 2 SETS
Double Arm Rotator Cuff: 15-20 reps Shrugs: 10-15 reps
JUMPING WITHOUT WEIGHTS
Kneeling Jump to Box Jump 6-8 sets of 2 reps
3 SETS - NO REST
Military Press: 8 reps Lateral Raises: 10-15 reps *Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
WALKING LUNGES
400 meters
Day 06
Friday
FLEX M'FER FRIDAY
FLEX M'FER FRIDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer's Carry: 3-5 minutes
FRONT SQUAT
Freestyle to a Max 1, 1, 1, 1, 1 reps
WARMUP: 3 SETS - NO REST
Cable Curls: 20 reps Rope Pushdowns: 20 reps *Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
EZ Bar or Straight Bar Curls Skullcrushers
3 SETS - NO REST
Hammer Curls: 20 reps Dumbbell Rollbacks: 20 reps *Then rest 2 minutes
3 SETS - NO REST
Incline Curls: 20 reps Bench Dips: 20 reps *Then rest 2 minutes
3 SETS - NO REST
Alternate Dumbbell Curls: 20 reps Bodyweight Skulls: 10 reps *Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer's Carry: 3-4 minutes
FRONT SQUAT
Freestyle to a Max 1, 1, 1, 1, 1 reps
WARMUP: 3 SETS - NO REST
Cable Curls: 15 reps Rope Pushdowns: 15 reps *Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
20, 15, 10, 5, 20 reps
EZ Bar or Straight Bar Curls Skullcrushers
3 SETS - NO REST
Hammer Curls: 15 reps Dumbbell Rollbacks: 15 reps *Then rest 2 minutes
3 SETS - NO REST
Incline Curls: 15 reps Bench Dips: 15 reps *Then rest 2 minutes
3 SETS - NO REST
Alternate Dumbbell Curls: 15 reps Bodyweight Skulls: 6-8 reps *Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer's Carry: 3 minutes
WARMUP: 3 SETS - NO REST
Cable Curls: 10 reps Rope Pushdowns: 10 reps *Then rest 2 minutes
GARAGE ARM PYRAMID SUPERSET
15, 10, 5, 15 reps
EZ Bar or Straight Bar Curls Skullcrushers
3 SETS - NO REST
Hammer Curls: 10 reps Dumbbell Rollbacks: 10 reps *Then rest 2 minutes
3 SETS - NO REST
Incline Curls: 10 reps Bench Dips: 10 reps *Then rest 2 minutes
3 SETS - NO REST
Alternate Dumbbell Curls: 10 reps Bodyweight Skulls: 6 reps *Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 10 reps Knee-ups: 10 reps
WALKING LUNGES
400 meters
Day 07
Saturday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400 meters
Day 08
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400 meters