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Get Stacked № 8217 7-day program

GOLDEN ERA STACKED: Volume 117 // Brick City Ballin&;

Day 01 Monday

CHEST & BACK
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LEVEL 3

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

WARMUP WORK: 3 SETS

Incline Barbell: 20 reps Rotator Cuffs: 20 reps

 

3-1 RATIO UPPER BACK TO PRESSING

Incline Barbell or Dumbbell Bench Press Week 1: 20, 15, 10, 5, 1 Week 2: 20, 12, 10, 8, 6 Week 3: 20, 10, 8, 6, 1, 1 Week 4: 20, 20, 15, 15

Superset with:

Heavy
T-Bar Rows: 8 reps Wide-grip Pull-ups or Pulldowns: 12 reps Rotator Cuffs: 15 reps  

3-1 RATIO UPPER BACK TO PRESSING

Flat Barbell or Dumbbell Bench Press

Week 1: 20, 20, 20, 20 Week 2: 15, 15, 15, 15 Week 3: 10, 10, 10, 10 Week 4: 5, 5, 5, 1, 1

Superset with:

1-Arm Rows: 12 reps V-Bar Pulldowns: 12 reps Banded Arrows: 20 reps

 

1970 FINISHER: 5 SETS

Dips: 20 reps Dumbbell Pullovers: 12 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD ONS HERE:

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: 3-Count Pause, No Bands Week 2: 3-Count Pause, 1 Red Band Week 3: 3-Count Pause, 2 Red Bands Week 4: 3-Count Pause, 3 Red Bands

 

ADD POWERLIFTING: 

(This happens after warmup) (If you add #Squateveryday it happens after that)

DEADLIFT

Week 1: 2-Mat Deficit, No Bands (weaker foot placement) Week 2: Rack Pull - below the knee (Stronger foot placement) Week 3: Conventional Pull off the floor Week 4: 2-Mat Sumo Pull, No Bands

   

LEVEL 2

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

WARMUP WORK: 2-3 SETS

Incline Barbell: 15-20 reps Rotator Cuffs: 15-20 reps

 

3-1 RATIO UPPER BACK TO PRESSING

Incline Barbell or Dumbbell Bench Press Week 1: 15, 12, 10, 5, 1 Week 2: 15, 10, 8, 8, 6 Week 3: 15, 10, 8, 6, 1, 1 Week 4: 15, 15, 12, 12

Superset with:

Heavy
T-Bar Rows: 6-8 reps Wide-grip Pull-ups or Pulldowns: 10 reps Rotator Cuffs: 12 reps  

3-1 RATIO UPPER BACK TO PRESSING

Flat Barbell or Dumbbell Bench Press

Week 1: 15, 15, 15, 15 Week 2: 12, 12, 12, 12 Week 3: 10, 10, 10, 10 Week 4: 5, 5, 5, 1, 1

Superset with:

1-Arm Rows: 10 reps V-Bar Pulldowns: 10 reps Banded Arrows: 15 reps

 

1970 FINISHER: 4 SETS

Dips: 15-20 reps Dumbbell Pullovers: 10-12 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD ONS HERE:

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: 3-Count Pause, Week 2: 3-Count Pause Week 3: 3-Count Pause Week 4: 3-Count Pause

 

ADD POWERLIFTING: 

(This happens after warmup) (If you add #Squateveryday it happens after that)

DEADLIFT

Week 1: 2-Mat Deficit (weaker foot placement) Week 2: Rack Pull - below the knee (Stronger foot placement) Week 3: Conventional Pull off the floor Week 4: 2-Mat Sumo Pull

   

LEVEL 1

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

WARMUP WORK: 2-3 SETS

Incline Barbell: 12-15 reps Rotator Cuffs: 12-15 reps

 

3-1 RATIO UPPER BACK TO PRESSING

Incline Barbell or Dumbbell Bench Press Week 1: 12, 10, 8, 5, 1 Week 2: 12, 8, 6, 6, 4 Week 3: 12, 8, 6, 4, 1, 1 Week 4: 12, 12, 10, 10

Superset with:

Heavy
T-Bar Rows: 6-8 reps Wide-grip Pull-ups or Pulldowns: 8-10 reps Rotator Cuffs: 10-12 reps  

3-1 RATIO UPPER BACK TO PRESSING

Flat Barbell or Dumbbell Bench Press

Week 1: 12, 12, 12, 12 Week 2: 10, 10, 10, 10 Week 3: 8, 8, 8, 8 Week 4: 5, 5, 5, 1, 1

Superset with:

1-Arm Rows: 8-10 reps V-Bar Pulldowns: 8-10 reps Banded Arrows: 12 reps

 

1970 FINISHER: 3 SETS

Dips: 12-15 reps Dumbbell Pullovers: 8-10 reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

Day 02 Tuesday

SHOULDERS + TRICEPS

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LEVEL 3

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

PUMP WORK: 2 SETS

Barbell Military: 20 reps Rotator Cuffs: 20 reps

 

BARBELL OR DUMBBELL PRESS

Seated or Standing

Week 1: 20, 20, 20, 20 Week 2: 15, 15, 15, 15 Week 3: 10, 10, 10, 10 Week 4: 5, 5, 5, 1, 1

Superset with 10-20 Cable or Barbell Shrugs after every set

 

CLOSE-GRIP CONJUGATE MAX BENCH PRESS

Week 1: 3-Stop Pause Max Week 2: 2-Stop Pause Max Week 3: 3-Count Down, 1-Count Press Max Week 4: Feet-up Close-grip Max

Superset with
Straight Bar Pushdowns for 20 full 20 1/4 reps  

HIGH REP SHOULDER BURNERS

Lateral Raises: 1 x 100 reps

Front Raises: 1 x 100 reps

Banded Arrows: 1 x 100 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD SQUATEVERYDAY:

(This happens before you Press)

Week 1: 1-Count Pause, No Bands Week 2: 1-Count Pause, 1 Red Band Week 3: 1-Count Pause, 2 Red Bands Week 4: 1-Count Pause, 3 Red Bands

   

LEVEL 2

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

PUMP WORK: 2 SETS

Barbell Military: 15 reps Rotator Cuffs: 15 reps

 

BARBELL OR DUMBBELL PRESS

Seated or Standing

Week 1: 15, 15, 15, 15 Week 2: 12, 12, 12, 12 Week 3: 10, 10, 10, 10 Week 4: 5, 5, 5, 1, 1

Superset with 10-15 Cable or Barbell Shrugs after every set

 

CLOSE-GRIP CONJUGATE MAX BENCH PRESS

Week 1: 3-Stop Pause Max Week 2: 2-Stop Pause Max Week 3: 3-Count Down, 1-Count Press Max Week 4: Feet-up Close-grip Max

Superset with
Straight Bar Pushdowns for 15 full 15 1/4 reps  

HIGH REP SHOULDER BURNERS

Lateral Raises: 1 x 80 reps

Front Raises: 1 x 80 reps reps

Banded Arrows: 1 x 80 reps reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD SQUATEVERYDAY:

(This happens before you Press)

Week 1: 1-Count Pause Week 2: 1-Count Pause Week 3: 1-Count Pause Week 4: 1-Count Pause

   

LEVEL 1

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

PUMP WORK: 2 SETS

Barbell Military: 12 reps Rotator Cuffs: 12 reps

 

BARBELL OR DUMBBELL PRESS

Seated or Standing

Week 1: 12, 12, 12, 12 Week 2: 10, 10, 10, 10 Week 3: 8, 8, 8, 8 Week 4: 5, 5, 5, 1, 1

Superset with 10-12 Cable or Barbell Shrugs after every set

 

CLOSE-GRIP CONJUGATE MAX BENCH PRESS

Week 1: 3-Stop Pause Max Week 2: 2-Stop Pause Max Week 3: 3-Count Down, 1-Count Press Max Week 4: Feet-up Close-grip Max

Superset with
Straight Bar Pushdowns for 12 full 12 1/4 reps  

HIGH REP SHOULDER BURNERS

Lateral Raises: 1 x 60 reps

Front Raises: 1 x 60 reps reps

Banded Arrows: 1 x 60 reps reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

Day 03 Wednesday

LEGS
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LEVEL 3

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

**If you want a pump day go to the PUMP :30 leg days instead

 

BACK SQUAT POWERLIFTING: MAX EFFORT WORK

Week 1: 1-Count Pause, Camber Bar Week 2: 1-Count Pause w/ Bow Bar + 2 Red Bands Week 3: 1-Count Pause w/ Bow Bar + 3 Red Bands Week 4: 1-Count Pause w/ Bow Bar

 

WESTSIDE SPEED PULLS

8 sets of 2 reps

Week 1: 50% plus Orange Band Week 2: 55% plus Orange Band Week 3: 60% plus Orange Band Week 4: 65% Straight Weight

 

HEAVY SLED DRAGS

3 trips backwards

 

ANKLE WEIGHT HAMSTRINGS

100 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

   

LEVEL 2

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

**If you want a pump day go to the PUMP :30 leg days instead

 

BACK SQUAT POWERLIFTING: MAX EFFORT WORK

Week 1: 1-Count Pause, Camber Bar Week 2: 1-Count Pause w/ Bow Bar Week 3: 1-Count Pause w/ Bow Bar Week 4: 1-Count Pause w/ Bow Bar

 

WESTSIDE SPEED PULLS

8 sets of 2 reps

Week 1: 50% Week 2: 55% Week 3: 60% Week 4: 65%

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ANKLE WEIGHT HAMSTRINGS

80 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

   

LEVEL 1

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

**If you want a pump day go to the PUMP :30 leg days instead

 

WESTSIDE SPEED PULLS

8 sets of 2 reps

Week 1: 50% Week 2: 55% Week 3: 60% Week 4: 65%

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ANKLE WEIGHT HAMSTRINGS

60 reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

Day 04 Thursday

CHEST & BACK
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LEVEL 3

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Walking Lunges: 3 minutes

 

WARMUP WORK: 2-3 SETS

Incline Barbell: 20 reps Rotator Cuffs: 20 reps

 

SUPERSET

Incline Barbell or Dumbbell Bench Press

Week 1: 30, 30, 30 Week 2: 20, 20, 20, 20 Week 3: 10, 10, 10, 10, 10 Week 4: 5, 5, 5, 5, 5, 5, 5

Superset with 10
Wide, 10 Narrow Pulldowns  

SUPERSET

Flat Barbell or Dumbbell Bench Press

Week 1: 20, 15, 10, 5, 1 Week 2: 20, 12, 10, 8, 6 Week 3: 20, 10, 8, 6, 1, 1 Week 4: 20, 20, 15, 15

Superset with 15 V-bar Pulldowns

 

DIPS 

100 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD ON HERE:

(Also each one you add adjust pump volume 1 less set)

 

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: No Pause, No Bands Week 2: No Pause, 1 Red Band Week 3: No Pause, 2 Red Bands Week 4: No Pause, 3 Red Bands

   

LEVEL 2

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

WARMUP WORK: 2-3 SETS

Incline Barbell: 15 reps Rotator Cuffs: 15 reps

 

SUPERSET

Incline Barbell or Dumbbell Bench Press

Week 1: 25, 25, 25 Week 2: 15, 15, 15, 15 Week 3: 10, 10, 10, 10, 10 Week 4: 5, 5, 5, 5, 5, 5, 5

Superset with 8
Wide, 8 Narrow Pulldowns  

SUPERSET

Flat Barbell or Dumbbell Bench Press

Week 1: 15, 12, 10, 5, 1 Week 2: 15, 10, 8, 8, 6 Week 3: 15, 8, 8, 6, 1, 1 Week 4: 15, 15, 12, 12

Superset with 12 V-bar Pulldowns

 

DIPS 

80 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD ON HERE:

(Also each one you add adjust pump volume 1 less set)

 

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: No Pause Week 2: No Pause Week 3: No Pause Week 4: No Pause

   

LEVEL 1

GPP (GENERAL PHYSICAL PREPAREDNESS)

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Walking Lunges: 2-3 minutes

 

WARMUP WORK: 2-3 SETS

Incline Barbell: 12 reps Rotator Cuffs: 12 reps

 

SUPERSET

Incline Barbell or Dumbbell Bench Press

Week 1: 20, 20, 20 Week 2: 12, 12, 12, 12 Week 3: 10, 10, 10, 10, 10 Week 4: 5, 5, 5, 5, 5, 5, 5

Superset with 6-8
Wide, 6-8 Narrow Pulldowns  

SUPERSET

Flat Barbell or Dumbbell Bench Press

Week 1: 12, 10, 18, 5, 1 Week 2: 12, 8, 6, 6, 6 Week 3: 12, 8, 6, 6, 1, 1 Week 4: 12, 12, 10, 10

Superset with 10 V-bar Pulldowns

 

DIPS 

60 reps

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

 

ADD ON HERE:

(Also each one you add adjust pump volume 1 less set)

 

ADD SQUATEVERYDAY

(This happens before you deadlift if added)

Week 1: No Pause Week 2: No Pause Week 3: No Pause Week 4: No Pause

Day 05 Friday

UNDEFEATED GAUNTLET XTREME ARM PUMPS FLEX FRIDAY
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LEVEL 3

UNDEFEATED GAUNTLET XTREME ARM PUMPS FLEX FRIDAY

The Original Gauntlet of Arm Hugeness With a Twist

Set up a 7-Arm Exercise Circuit Bicep Exercises = 15 reps Tricep Exercises = 20 reps

Straight Bar Tricep Pushdowns: 20 reps & 20 1/4 rep pumpers

Band Pushdowns: 20 reps

Rope Pushdowns: 20 reps

Straight Bar Curls: 15 reps

Preacher Bench Curls: 15 reps

Incline Dumbbell Curls: 8 reps, twist 5-count, then 4 more

Incline Hammer Curls: 8 reps, twist 5-count, 4 more

*Once done, rest for 2 minutes *Repeat this for 5 sets

Your arms will feel ridiculous after this!!

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

ADD POWERLIFTING:

GANGSTERED FRONT SQUAT

Belt Wraps Whatever Ya Got If No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

   

LEVEL 2

UNDEFEATED GUANTLET XTREME ARM PUMPS FLEX FRIDAY

The Original Gauntlet of Arm Hugeness With a Twist

Set up a 7-Arm Exercise Circuit Bicep Exercises = 12 reps Tricep Exercises = 15 reps

Straight Bar Tricep Pushdowns: 15 reps & 15 1/4 rep pumpers

Band Pushdowns: 15 reps

Rope Pushdowns: 15 reps

Straight Bar Curls: 12 reps

Preacher Bench Curls: 12 reps

Incline Dumbbell Curls: 7 reps, twist 5-count, then 4 more

Incline Hammer Curls: 7 reps, twist 5-count, 4 more

*Once done, rest for 2 minutes *Repeat this for 4-5 sets

Your arms will feel ridiculous after this!!

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

ADD POWERLIFTING:

GANGSTERED FRONT SQUAT

Belt Wraps Whatever Ya Got If No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

   

LEVEL 1

UNDEFEATED GUANTLET XTREME ARM PUMPS FLEX FRIDAY

The Original Gauntlet of Arm Hugeness With a Twist

Set up a 7-Arm Exercise Circuit Bicep Exercises = 10 reps Tricep Exercises = 12 reps

Straight Bar Tricep Pushdowns: 12 reps & 12 1/4 rep pumpers

Band Pushdowns: 12 reps

Rope Pushdowns: 12 reps

Straight Bar Curls: 10 reps

Preacher Bench Curls: 10 reps

Incline Dumbbell Curls: 6 reps, twist 5-count, then 4 more

Incline Hammer Curls: 6 reps, twist 5-count, 4 more

*Once done, rest for 2 minutes *Repeat this for 3-4 sets

Your arms will feel ridiculous after this!!

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

ADD POWERLIFTING:

GANGSTERED FRONT SQUAT

Belt Wraps Whatever Ya Got If No Pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

Day 06 Saturday

CONDITIONING

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

Day 07 Sunday

CONDITIONING

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 20-60 minutes OR Walking Lunges: 400-800 meters or 10-30 minutes of Walking Lunges

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