GET STACKED FIFTY-SEVEN

WARMUP

Bike

OR

Walk 3-5 minute Backwards on Deadmill (treadmill turned off)

3 SETS EACH

Isometric Ball Squeeze: 1 minute Dumbbell Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

Work to a 3 Rep Max 3, 3, 3, 3, 3, 3 reps (mini bands optional)

Week 1 - 2 Bands a side Week 2 - 3 Bands a side Week 3 - 4 Bands a side Week 4 - No Bands

DEADLIFT

All to a MAX 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1: Sumo or Conventional (off 3 mats) + Bands Week 2: Sumo or Conventional (off 2 mats) Week 3: Sumo or Conventional (deficit 1 thick mat + bands) Week 4: No Bands Off Floor

HEAVY BACK THICKNESS

20 / 5x5 / 20 - TRI SET Pull-ups: 20, 5, 5, 5, 5, 5, 20 reps Barbell Shrugs: 20, 5, 5, 5, 5, 5, 20 reps 1 Arm Rows: 20, 5, 5, 5, 5, 5, 20 reps

20 / 5x5 / 20 - TRI SET T-Bar Shrugs: 20, 5, 5, 5, 5, 5, 20 reps Seated Rows: 20, 5, 5, 5, 5, 5, 20 reps Dumbbell Pullovers: 20, 5, 5, 5, 5, 5, 20 reps

EXTRA HIGH REP PRESSING WORK: 3-5 SET SUPERSET

Floor Press Dumbbells: 25 reps heavy Cable Shrugs: 25 reps Cable Face Pulls: 25 reps Triceps V-bar Pushdowns: 25 reps

5 SETS EACH

Ab Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES

400-800 meters

WARMUP

Bike or Walk 3-5 minute backwards on dead-mill (treadmill turned off)

3 SET SUPERSET

Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

Work to a 1 REP MAX 1, 1, 1, 1, 1, 1 reps (mini bands optional)

Week 1 - 2 Bands a side Week 2 - 3 Bands a side Week 3 - 4 Bands a side Week 4 - No Bands

UPPER BACK/CHEST WARMUP: 2 SET CIRCUIT

Pulldowns or Pull-ups: 20 reps Chest-supported Shrugs: 20 reps Cable Pullovers: 20 reps Flat Bench Dumbbells: 20 reps

FLAT BENCH MAX EFFORT

All to a MAX –> 1, 1, 1, 1, 1, 1, 1 reps (mini bands optional) 

Week 1: 5 count down, 1 count pause, then up Week 2: Pause halfway down, pause on chest, then up Week 3: 3-Count pause Week 4: 1-Count pause

BLOOD PUMP STARTER  

*1 Rep & 1 Hold - TRI SET Example: 1st rep hold for 1 count - 2 rep hold for 2 count - 3rd rep hold for 3 count, up to 6 & 6 heavy) Straight Bar Curls : 25 regular (6, 6, 6) 25 regular Rope Pushdowns: 25 regular (6, 6, 6) 25 regular Lateral Raises: 25 regular (6, 6, 6) 25 regular

HEAVY WORK: 3-5 SETS

Barbell Military Press - Close Grip: 5-8 reps Barbells Skulls: 15 reps Hammer Curls: 8 reps Banded Elbows-out Press: 25 reps

3-5 SET SUPERSET

1-Arm Overhead Walking Carries: 50-100 feet each arm Rear Delt Flys (rings or chest supported): 15 reps

5 SETS EACH

Ab Wheels: 25 reps Low Back Extensions: 10-20 reps

WALKING LUNGES 

400-800 meters

WARMUP: 2 SETS

GHD: 15-20 reps Stiff Leg Deadlifts: 10-15 reps Low Back Extensions: 10-15 reps Isometric Ball Squeeze: 30 seconds

POWER: BACK SQUAT

1 REP MAX 1, 1, 1, 1, 1, 1 reps *BANDS OPTIONAL*

SPEED PULLS

(opposite of how you pulled Monday)

6-8 set of 2 reps 40-60% of MAX Low Rest between sets *Bands Optional

3 SETS

1 minute per week Box Squats So by week four - 4 minutes in a row

Box Squat (body weight or medicine ball) (Belt squat 50% body weight) & Hamstring Curls or Nordic’s or Glute Ham Machine: 20-25 reps

HEAVY LOW BACK PYRAMID 

Low Back Extensions: 20, 15, 10, 5, 3 reps GHD Sit-ups: 10 reps touch the floor

4 SETS EACH

Ab Wheels: 25 reps Weighted Crunches: 25 reps

WALKING LUNGES

400-800 meters

WARMUP

Bike or Walk 3-5 minute backwards on dead-mill (treadmill turned off)

3 SET SUPERSET

GHD: 20 reps Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

1-count pause to a MAX Bands optional 1, 1, 1, 1, 1 reps

WARMUP: 2 SETS

Pull-ups: To Failure DB Pullovers: 20 reps Cable Shrugs: 20 reps Incline Dumbbell Press: 20 reps

INCLINE BARBELL BENCH: 4-6 SETS

6, 6, 6, 6 reps ; working up to a 6 REP MAX ALL WEEKS

Week 1: 1/2 way down, pause, then touch 'n go Week 2: 3-stop Pause Week 3: 1-count Pause Week 4: Regular Reps

*Superset with below back exercises*

Pulldowns (Wide boys): 12-15 reps *Go Heavy*

6 SET TRI- SUPERSET

Illegally Wide-grip Bench Feet Up Press: 15-20 reps (no need to go real heavy work on pump)

Band Pull Aparts: 1 minute Seated Rows: 20 reps Cable Pullovers: 20 reps

EXTRA WORK: 3 SETS

Chest Flys or Cable Flys: 20 reps Dips or Bodyweight Skulls: 15-20 reps

2-4 SETS EACH

Low Back Extensions: 15 reps Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

WARMUP

Bike or Walk 3-5 minute backwards on dead-mill (treadmill turned off)

3 SET SUPERSET

Ball Isometric Squeeze: 1 minute DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT

No Bands or Pause to a MAX

5 SET TRI-SET WARMUP PUMP

V-Bar Cable Curls: 25 reps Bottom 1/4 rep Heavy Pushdowns: 25 reps Cable Face Pulls: 25 reps

PYRAMID WORK

20-15-10-5, then 1 drop set to failure

Behind the Neck Press (ear lobes & up) Straight Bar Heavy Pushdowns Seated Alternate Dumbbells Curls

3-5 SET TRI-SET

Preacher Curls (close & wide): 15/15 reps DB Skulls & Elbows-out Press: 15/15 reps Seated DB Shrugs (overhand/underhand): 15/15 reps

SINGLE-ARM BLOW: 1-2 SETS OF 50 REPS

Rope or Band Pushdown Concentration Curl

3-5 SETS EACH

Low Back Extensions: 10 reps with plate Ab Wheels: 20 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m