#GETSTACKED 15 COVER READY

WARMUP: 3 SET SUPERSET Toes 2 Bar: 10 reps GHD: 10 reps

5 SET SUPERSET (LOW REST) Wide Grip Pull-ups: 10-20 reps (OR FAILURE) *Sub with Pulldowns if needed

Incline Bench Press: 12 reps *On 5th set of Bench Press it's a drop set

*SO, if you get 12 at 185 then drop to 155 then drop to 135 then drop to 95 in a row. *Just try to get as many as you can each weight you drop too

5 SET SUPERSET (LOW REST) V-Bar Pull-ups:10-20 reps (OR FAILURE) *Sub with Pulldowns if needed

Flat Bench Press: 12 reps *On 5th set of Bench Press it's a drop set *SO if you get 12 at 185 then drop to 155 then drop to 135 then drop to 95 in a row. *Just try to get as many as you can each weight yoiu drop too

3-5 SET SUPERSET (LOW REST) Weighted Dips: 10-20 reps (OR FAILURE) Dumbbell Pullovers: 12 reps

3-5 SET SUPERSET (LOW REST) Cable or Dumbbell Fly: 10-20 reps Push-ups: 12-20 reps

#SQUATLIFE OPTION

BOX SQUAT (BACK SQUAT): 10,5,3,1,1,1,1,1

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One

WARMUP: 3 SETS Toes 2 Bar: 10 reps GHD: 10 reps

3-5 SET WARMUP Bodyweight Skullcrushers: 10-20 reps  (OR FAILURE) *Sub Pulldowns if needed

45 lb. Barbell Curls: 20 reps

5 SETS WITH LOW REST (DOUBLED UP SUPER-SET, 2 BI 2 TRI) Standing Alternating Dumbbell Curls: 12 reps Standing Alternating Hammer Curls: 12 reps 2 Way Dumbbell Skull Crushers: 12 reps EACH way (Elbows in, Elbows out)

3 DROP-SET BASICS *Work up to a heavy 10 reps, then drop some weight off till failure, then drop some more again till failure 

Preacher Curls Or Barbell Curl: 10 Heavy - DROP - DROP + FAILURE

Straight Bar or ROPE Pushdowns: 10 Heavy - DROP - DROP + FAILURE

#SQUATLIFE OPTION

DEAD STOP (FRONT SQUAT) 10,5,3,1,1,1,1,1 *Work to a 1 Rep Max with Belt *Set rack up so bar is in the bottom of a squat, and complete the lift

WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One

3 SET WARMUP Handstand Pushups:To failure Band Pull-aparts: 15-20 reps *Scaled option is static holds on HSPU against wall

STANDING STRICT PRESS 10-10-5-5-1-1

Week 1 & 3: Front of head

Week 2 & 4: Behind the Neck to EarLobes

4-5 SET SUPERSET Full Frontals: 12 reps 1 Arm Seated Rear Delt Fly: 12 reps

4-5 SET SUPERSET Arrows - T's - Presses: 10 reps each Around the World Rear Delt Flys: 3 up & down

3-5 SETS Farmer's Carry: 200 Feet

Sled Drag Backwards: 200 Feet (or DEADMILL -- 1 minute treadmill turned off walking on it  

3-5 SETS

GHD: 8 reps weighted

Belt Squat or Dumbbell Marches: 2 minutes

BOX SQUAT (FRONT SQUAT) 10,5,3,1,1,1,1,1 *Work to a 1 Rep Max with Belt *Set rack up so bar is in the bottom of a squat, and complete the lift

CORE WARMUP -- 3 SET SUPERSET GHD: 3 sets of 10-20 reps Toes 2 Bar: 10 reps

WHAT'S YOUR BEST TOTAL Pull-ups: Weighted with 45lbs if ADVANCED

Pull-ups: 3-5 set Till Complete Failure ; Try to beat your Total each week!!!!!!!

5 SET SUPERSET 1 Arm Pulldowns: 8-10 reps Each Arm Chest Supported Dumbbell Rows-10 reps

3-5 SET SUPERSET Seated Rows with Lat Pulldown Bar Wide: 12 reps Seated Rows with Lat Pulldown Bar (Use Medium Grip & Underhand): 12 reps

DEADLIFT -- WORK TO A 1 REP MAX FOR ALL WEEKS

Week 1: From Floor (conventional stance) ; Pause 3 seconds at Knee

Week 2: Use Mats or Box to set bar at Knees ; Sumo Stance

Week 3: From Floor ; Conventional Stance regular rep

Week 4: From Floor ; Sumo Stance regular rep

2 Back Off Sets

Stiff Legged Deadlifts: 2 sets of 10 reps

#SQUATLIFE OPTION

(BACK SQUAT) 10,5,3,1,1,1,1,1 *Work to a 1 Rep Daily Max Pause with a belt

INCLINE BARBELL BENCH (WIDE GRIP) *10 sets of 10 reps (Rest is a set of 10 reps GHDs or Toes 2 Bar)

FLAT BENCH PRESS *10 sets of 10 reps (Rest is a set of 10 reps Ab Wheel or Back Extensions)

3 sets: Weighted Dips to Failure

GVT with a TWIST: 1 SET *10 sets of 10 reps with 10 Seconds Rest Chest Flys Machine or Cable Crossover

#SQUATLIFE OPTION DEAD STOP BACK SQUAT 10,5,3,1,1,1,1,1 *Optional: belt & wraps

WALKING LUNGES 400-800 Meters

CORE WARMUP -- 3 SET SUPERSET GHD: 3 sets of 10-20 reps Toes 2 Bar: 10 reps

BUDDY SYSTEM - SKULLS & CURLS *Superset if you lift alone Skulls crushers & Curls (One guy lays on the bench the other stands above) *1 rep Each then, 2 reps each then, 3 reps each up to 12 reps *Then Switch spots if you have a training partner

5 SET TRI-SET Incline Dumbbell Curls with a twist *8 reps  on each arm, twist 360 degrees in the stretch postions for 5 seconds, then 4 more reps

Bench Dips (Weighted if possible): 20 reps

Forearm Curls: 20 reps

#SQUATLIFE OPTION FRONT SQUAT with a Pause: 3 Rep Max *3,3,3,3,3,3  *Optonal: Belt

WALKING LUNGES 400-800 Meters

BACK SQUAT *Groove a good 50-70% for a single

then

WALKING LUNGE 400 Meters