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Get Stacked № 3 5-day program

GET STACKED FIRST RESPONDER: Volume 3

Day 01 Monday

DEADLIFT + POSTERIOR CHAIN

LEVEL 3

WARMUP

Sled Drag or Deadmill: 5 minutes Lunges: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 25 reps Ankle Weight Hamstrings: 50 reps each

 

W1 - Pull-ups (Weighted): 10/8/5/3/1 W2 - Conventional Deadlift: Work up to 3RM (add red bands if available) W3 - Chin-ups (weighted): 5x3 W4 - Sumo Deadlift: Work up to 3RM (add red bands if available)

 

TIME FRAME TRAINING

W1 - Single Arm Carry: 50 steps each arm in 5 minutes W2 - 1-Arm Row: 50 Reps each side in 5 minutes W3 - Seated Rows: 50 Reps 4 minutes W4 - Pulldowns: 50 reps in 4 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Side Lying Lateral Raise: 15 reps Dumbbell/Cable Pullovers: 15 reps Band Arrows: 15 reps

 

LOW BACK/ABS

Hanging Leg Raise/Band Back Extension: 5x15

Lunge: 400m weighted  

LEVEL 2

WARMUP

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 35 reps

 

W1 - Pull-ups (Dumbbell): 10/8/5/3/1 W2 - Conventional Deadlift: Work up to 3RM (use Kettlebell if needed) W3 - Chin-ups (Body Weight+assistance if needed): 5x3 W4 - Sumo Deadlift: Work up to 3RM (use Kettle Bell if needed)

 

TIME FRAME TRAINING

W1 - Single Arm Carry: 50 steps each arm in 5 minutes W2 - 1-Arm Row: 50 Reps each side in 5 minutes W3 - Seated Rows: 50 Reps 4 minutes W4 - Pulldowns: 50 reps in 4 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Side Lying Lateral Raise: 15 reps Dumbbell/Cable Pullovers: 15 reps Band Arrows: 15 reps

 

LOW BACK/ABS

Hanging Leg Raise/Band Back Extension: 5x15

Lunge: 400m  

LEVEL 1



WARMUP

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

W1 - Pull-ups (Body Weight+assistance if needed): 10/8/5/3/1 W2 - Conventional Deadlift: Work up to 3RM (use Kettlebell if needed) W3 - Chin-ups (Body Weight+assistance if needed): 5x3 W4 - Sumo Deadlift: Work up to 3RM (use Kettle Bell if needed)

 

TIME FRAME TRAINING


W1 - Single Arm Carry: 50 steps each arm in 5 minutes W2 - 1-Arm Row: 50 Reps each side in 5 minutes W3 - Seated Rows: 50 Reps 4 minutes W4 - Pulldowns: 50 reps in 4 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Side Lying Lateral Raise: 15 reps Dumbbell/Cable Pullovers: 15 reps Band Arrows: 15 reps

 

LOW BACK/ABS

Hanging Leg Raise/Band Back Extension: 5x15

Day 02 Tuesday

CHEST + TRICEPS + BACK

LEVEL 3

WARMUP

Sled Drag or Deadmill: 5 minutes Lunges: 5 minutes Farmers Carry: 5 minutes Box Squats: 5 minutes Low Back Extensions: 2 sets 25 reps Ankle Weight Hamstrings: 50 reps

 

UPPER BACK BAND WARMUP: 3X

Banded Arrows: 25 reps Banded Rotator Cuffs: 25 reps Banded Press: 25 reps

 

W1 - Incline Barball Bench: 15/12/10/8/5 W2 - Flat Barbell Bench: 5x20 W3 - Incline Barbell Bench: 5x20 W4 - Flat Barbell Bench: 15/12/10/8/5

 

TIME FRAME TRAINING

W1 - Tricep Pushdowns with band: AMRAP in 5 Minutes W2 - Overhead Tricep Extension with band: AMRAP in 5 Minutes W3 - Tricep Pushdown (heavy): 50 reps in 3 minutes W4 - Dumbbell Rollbacks: AMRAP in 5 Minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Single Arm Lying Lateral Raise: 15 reps Dumbbell Shrugs: 30 reps Cable Pullovers: 20 reps

 

100 REP EXPLOSION

100 Pushdowns straight

 

LOW BACK/ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps Lunge: 400m weighted

   

LEVEL 2

WARMUP

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 35 reps

 

UPPER BACK BAND WARMUP: 2X

Banded Arrows: 25 reps Banded Rotator Cuffs: 25 reps Banded Press: 25 reps

 

W1 - Incline Barball Bench: 15/12/10/8/5 W2 - Flat Barbell Bench: 5x20 W3 - Incline Barbell Bench: 5x20 W4 - Flat Barbell Bench: 15/12/10/8/5

 

TIME FRAME TRAINING

W1 - Tricep Pushdowns with band: AMRAP in 5 minutes W2 - Overhead Tricep Extension with band: AMRAP in 5 minutes W3 - Tricep Pushdown (heavy): 50 reps in 3 minutes W4 - Dumbbell Rollbacks: AMRAP in 5 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Single Arm Lying Lateral Raise: 15 reps each Dumbbell Shrugs: 15 reps Cable Pullovers: 15 reps

 

100 REP EXPLOSION

100 Pushdowns straight

 

LUNGE

400m

 

LEVEL 1

WARMUP

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes

Upper Back Band Warmup 2x
Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 15 reps  

W1 - Incline Dumbbell Bench: 15/12/10/8/5 W2 - Dumbbell Bench: 5x20 W3 - Incline Dumbbell Bench: 5x20 W4 - Dumbbell Bench Press: 15/12/10/8/5

 

TIME FRAME TRAINING

W1 - Tricep Pushdowns with band: AMRAP in 5 minutes W2 - Overhead Tricep Extension with band: AMRAP in 5 Minutes W3 - Tricep Pushdown (heavy): 50 reps in 3 minutes W4 - Dumbbell Rollbacks: AMRAP in 5 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Single Arm Lying Lateral Raise: 12 reps each Dumbbell Shrugs: 12 reps Cable Pullovers: 12 reps

 

100 REP EXPLOSION

100 Pushdowns straight

 

LOW BACK/ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

Day 03 Wednesday

SQUAT + QUADS + HAMSTRINGS

LEVEL 3

WARMUP

Sled Drag or Deadmill: 5 minutes Lunges: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 25 reps Ankle Weight Hamstrings: 50 reps each

 

W1 - Front Squat: 5/5/3/3/1 W2 - Box Squat: 10/8/5/3/3 W3 - Rear Foot Elevated Split Squat: 5x8 each leg W4 - Back Squat: 3 rep max

 

TIME FRAME TRAINING

W1 - Dumbbell RDL: 50 reps in 5 minutes W2 - Leg Extension: AMRAP in 5 minutes W3 - Dumbbell RDL: AMRAP in 5 minutes W4 - Leg Extensions: 50 reps in 5 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Single Leg Glute Bridge: 15 reps each Ab Wheels: 15 reps Hanging Leg Raise: 20 reps

 

100 REP EXPLOSION

100 Banded Hamstring Curls

 

LUNGE

400m weighted

   

LEVEL 2

WARMUP

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 50 reps

W1 - Front Squat: 10/8/5/3/3 W2 - Box Squat: 10/8/5/3/3 W3 - Rear Foot Elevated Split Squat: 5x8 each leg W4 - Front Squat: 3 rep max

 

TIME FRAME TRAINING

W1 - Dumbbell RDL: 50 reps in 5 minutes W2 - Leg Extensions: AMRAP in 5 minutes W3 - Dumbbell RDL AMRAP: 5 minutes W4 - Leg Extensions: 50 reps in 5 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Single Leg Glute Bridge: 12 reps each Ab Wheels: 10 reps Hanging Leg Raise: 15 reps

 

100 REP EXPLOSION

100 Banded Hamstring Curls

 

LUNGE

400m

   

LEVEL 1

WARMUP

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

W1 - Dumbbell Goblet Squat: 5x15 W2 - Bodyweight Box Squat: 5x20 W3 - Heel Elevated Goblet Squat: 5x10 W4 - Rear Foot Elevated Split Squat: 5x5 each leg

 

TIME FRAME TRAINING

W1 - Dumbbell RDL: 50 reps in 5 minutes W2 - Lunge: AMRAP in 5 minutes W3 - Dumbbell RDL: AMRAP in 4 minutes W4 - Lunge: 50 reps in 5 minutes

 

AMRAP: AS MANY ROUNDS/REPS AS POSSIBLE

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Single Leg Glute Bridge: 12 reps each Weighted Crunches: 15 reps Hanging Leg Raise: 15 reps

 

100 REP EXPLOSION

100 Banded Hamstring Curls

Day 04 Thursday

OFF
Day 05 Friday

FLEX FRIDAY ARMS

CHOOSE YOUR LEVEL 1/2/3 WARMUP

LEVEL 3

Round 1 - 50 reps Round 2 - 40 reps Round 3 - 30 reps Round 4 - AMRAP

LEVEL 2

Round 1 - 50 reps Round 2 - 40 reps Round 3 - 30 reps

LEVEL 1

Round 1 - 40 reps Round 2 - 30 reps Round 3 - 20 reps
Dumbbell Hammer Curl
Cable Curl
Incline Dumbbell Curl
Rollbacks
Overhead Band Extensions
Rope Pushdowns

OTHER GPP/CONDITIONING OPTIONS

Rucking
Front Rack Carry (regular/single Arm)
Overhead Carry (regular/single Arm)
Could be a place for Yoked City lol
Stairmaster
Anything sandbag
Bike intervals
Single leg work
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