Day 01
Monday
Monday in Get Stacked 18 will become a true full back ordeal with a traditional conjugate low back start & a golden era bodybuilding upper & mid back finish. We also finish up with a quick front squat pause get ready this is a very taxing workout.
Monday in Get Stacked 18 will become a true full back ordeal with a traditional conjugate low back start & a golden era bodybuilding upper & mid back finish. We also finish up with a quick front squat pause get ready this is a very taxing workout.
2 SET POSTERIOR WARMUP (NON-STOP) Good Mornings: 20 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135-225 lbs.) GHD: 20 reps Toes to Bar: 10-20 reps
LOW BACK MAX EFFORT *All singles until you reach a 1 Rep Max
Week 1: Rack Pull Conventional (mid shin)
Week 2: Conventional or Sumo (deficit standing on 1 plate)
Week 3: Low Bar Good Mornings
Week 4: 10-12 inch Low Box Squat (Narrow Stance)
BACK PUMP WORK *1st and 2nd Superset Change Each Week
Week 1: 5 SET SUPERSET T-Bar Rows: 5 reps Behind the Neck Pulldowns: 20 reps
5 SET SUPERSET 1 Arm Rows: 8-10 reps reps Seated Rows: 15 reps
Week 2: 5 SET SUPERSET Seated Rows: 5 reps Behind the Neck Pulldowns: 20 reps
5 SET SUPERSET T-Bar Rows: 8-10 reps reps 1 Arm Rows: 15 reps
Week 3:5 SET SUPERSET One Arm Rows: 5 reps Behind the Neck Pulldowns: 20 reps
5 SET SUPERSET T-Bar Rows: 8-10 reps Seated Rows: 15 reps
THEN,
4-5 SET SUPERSET Pullovers: 15 reps Arrows - Ts - Presses: 15 reps each
#SQUATLIFE FRONT SQUAT 1-1-1-1-1 2 Count Pause with No Belt
WALKING LUNGES or SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting
Sled Walks: 100-200lbs with 15 minutes walking
BELT SQUAT MARCHES 3 sets of 5 minutes 2 minute rest periods Also can use the cable machine
Day 02
Tuesday
Tuesday is Bench Max & Tricep PUMP Day.. We need to focus on getting our bench numbers up & our triceps way stronger & bigger this will for sure help those goals.
Tuesday is Bench Max & Tricep PUMP Day.. We need to focus on getting our bench numbers up & our triceps way stronger & bigger this will for sure help those goals.
UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each (Video Below) GHD: 20 reps Toes to Bar: 10-20 reps
BENCH PRESS MAX EFFORT All singles until you reach a 1 Rep Max
Week 1 & 3: Close Grip, Feet Up
Week 2 & 4: Floor Press
TRICEP PUMP WORK: 5 SET SUPERSET Tricep Rollbacks: 15 reps Straight Bar or V- Bar Pushdowns: 15 reps
5 SET TRI-SET BODYWEIGHT PUMP Bodyweight Skulls: 10 reps Regular Dips: 10 reps & Bench Dips: 10-20 reps
BLOWOUT PUMP 3 sets of 50 reps Band Pushdowns or Rope Pushdowns
#SQUATLIFE HIGH BAR BACK SQUAT 1-1-1-1-1-1 2 Count Pause with No Belt
WALKING LUNGES or SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting
Sled Walks: 100-200lbs with 15 minutes walking
BELT SQUAT MARCHES 3 sets of 5 minutes 2 minute rest periods Also can use the cable machine
2 Move Rotator Cuff
Day 03
Wednesday
This is gameday we are working on a heavy ass squats after speed work then we will hit speed dead-lifts that works on set up form & explosiveness
This is gameday we are working on a heavy ass squats after speed work then we will hit speed dead-lifts that works on set up form & explosiveness
POSTERIOR 2 SET WARMUP (NON-STOP) Good Mornings: 20 reps (Light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (Light 135-225 lbs.) GHD: 20 reps Toes to Bar: 10-20 reps
LOW BAR BACK SPEED SQUATS - 1ST 4 sets of 2 reps Box Squat with 70-80% OR 50-60% against mini/medium bands
Then:
Take the bands off plus add more weight for a couple singles with no box. Be careful and don't FALL OVER. We are tricking your nervous system when using the bands.
WORK TO A 1 DAILY MAX
If you feel awesome go for an all time record if not get a solid heavy back squat in 1,1,1,1,1,1,1
Very KEY HERE...
SPEED DEADLIFTS (50%-70% Max plus mini bands or 70% Max no bands) 2,2,2,2,2,2 1 Week Sumo, 1 Week Conventional (Alternate every week)
GHD: 4 sets of 5 reps with weight
Hamstring Curls: 4 sets of 20 reps
Day 04
Thursday
Thursday is VOLUME Chest Day Let's look some Greek Gods up in the MUG
Thursday is VOLUME Chest Day Let's look some Greek Gods up in the MUG
UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each GHD: 20 reps Toes to Bar: 10-20 reps
CHEST VOLUME WORK: 4 SET SUPERSET Incline Barbell 3 Grips- Ha! These Burn like CRAZY 10 Close - 10 Medium - 10 Wide (95-135 lbs.) Chest Fly's: 15 reps
DUMBBELL WORK: 3-4 SET SUPERSET Winding Incline Press: 8 reps Winding Flat Press: 8 reps
https://www.youtube.com/watch?v=inV6UIWLf88&lc=z12vulbbbtv0zj2db22kyd1beuy0e1gxg044 SET TRI-SET Flat Bench Barbell: 3 Grips (against bands if you have them) 10 Close - 10 Medium - 10 Wide (95-135 lbs.) or bands Cable or Machine Fly: 15 reps
#SQUATLIFE FRONT SQUAT Work to a 3 Rep Max 3-3-3-3-3
WALKING LUNGES or SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting
Sled Walks: 100-200lbs with 15 minutes walking
BELT SQUAT MARCHES 3 sets of 5 minutes 2 minute rest periods Also can use the cable machine
Day 05
Friday
VOLUME Shoulders
we have been asking alot out of this joint this week so we wanna rush as much blood as possible into so it feels healthy & powerful.
VOLUME Shoulders we have been asking alot out of this joint this week so we wanna rush as much blood as possible into so it feels healthy & powerful.
UPPER BODY 2 SET WARMUP (NON-STOP) Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each GHD: 20 reps Toes to Bar: 10-20 reps
BEHIND THE NECK SHOULDER PRESS Week 1: 5 sets of 20 reps Week 2: 5 sets of 15 reps Week 3: 5 sets of 10 reps Week 4: 5 sets of 5 reps
SHOULDER PUMP WORK: 5 SET TRI-SET Lateral Raise: 12 reps Frontal Raise: 12 reps Standing Military Press: 12 reps
5 SET TRI-SET Side Lying Laterals: 15 reps Cable Upright Rows: 15 reps Shrugs behind the body: 15 reps
3 SET TRI-SET Band or Triceps Pushdowns: 20-30 reps Band Pull Apart or Face Pulls: 20-30 reps 2 Move Rotator Cuffs: 20 reps each
#SQUATLIFE HIGH BAR BACK SQUAT 1-1-1-1-1 With 5 Count Pause
WALKING LUNGES or SLED WALKS 400m with added weight (25-50 lbs.) CLEAN BULK 800m no weight if cutting
Sled Walks: 100-200lbs with 15 minutes walking
BELT SQUAT MARCHES 3 sets of 5 minutes 2 minute rest periods Also can use the cable machine
Day 06
Saturday
DEADLIFTS & ARMS
We have 4 Different ARM Workouts THIS month!
Lets BLOW them UP!!!!
DEADLIFTS & ARMS We have 4 Different ARM Workouts THIS month! Lets BLOW them UP!!!!
POSTERIOR 2 SET WARMUP (NON-STOP) Good Mornings: 20 reps (Light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (Light 135-225 lbs.) GHD: 20 reps Toes to Bar: 10-20 reps
HEAVY DEADLIFT Week 1: Conventional through bands or standing on two plates
Week 2: Sumo through bands or standing on one plate
Week 3: Conventional through bands or standing on two plates
Week 4: No bands pick a stance from the floor
WEEK 1: ARM PUMP
WARMUP PUMP Preacher Curls: 45 lb. Barbell: 100 reps Dumbbell Skulls: 50-100 reps straight (20 lbs.)
HEAVY SHIT -- 5 SET SUPERSET Straight Bar Pushdowns: 6-8 reps Preacher Curls: 6-8 reps
HIGH REP PUMP -- 3-5 SET SUPERSET Skull Crushers: 10 touch nose, 10 touch forehead, 10 touch bench EZ Bar Curls: 10 touch chest, 10 touch chin, 10 touch forehead
STRETCH -- 5 SET SUPERSET Incline Dumbbell Curls: 8 reps heavy, pause 3 count at the bottom for each rep Bodyweight Skulls: 8-12 reps
WEEK 2: GOLDEN ERA ARMS
WEEK 3: 28 & 1/4 REPS 28 method: 7 normal reps, 7 super slow up and down reps, 7 half reps at the bottom, and 7 half reps at the top
4 SET SUPERSET Straight Bar Curls: 28 Method Straight-Bar Pushdowns: 20 full reps, 20 1/4 reps (reps at the bottom)
4 SET SUPERSET Reverse Curls: 28 Method Bench Dips: 20 full reps, 20 1/4 reps (reps at the bottom)
4 SET SUPERSET Double Arm Incline DB Curls: 28 Method Skull Crushers: 20 full reps, 20 1/4 reps (reps at the bottom)
4 SET SUPERSET Wrist Curls: 20 reps Band Overhead Pressouts: 20-30 reps
WEEK 4: MY ARMS LOOK CRAZY
6 SET SUPERSET Straight Barbell Curls: 20, 20, 20, 10, 10, 10 EZ Bar Skullcrushers: 20, 20, 20, 10, 10, 10
5 SET QUAD-SET Straight-Bar Pushdowns: 20, 20, 20, 10, 10, 10 Band Pushdowns: 20, 20, 20, 10, 10, 10 Standing Alternating DB Curls: 20, 20, 20, 10, 10, 10 Standing Alternating DB Hammer: 20, 20, 20, 10, 10, 10
5 SET SUPERSET Reverse Curls: 20, 20, 20, 10, 10, 10 Bodyweight Skulls: 10 reps
3 SET SUPERSET Concentration Curls: 20, 20, 20, 10, 10, 10 Wrist Curls: 20 reps
Day 07
Sunday
If you Train on Sundays do straight GPP work & a light squat
If you Train on Sundays do straight GPP work & a light squat
POSTERIOR 2 SET WARMUP (NON-STOP) Good Mornings: 20 reps (Light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (Light 135-225 lbs.) GHD: 20 reps Toes to Bar: 10-20 reps
FRONT SQUAT 5 Reps easy
REST