4.0 STRAIGHT POWER &; BENCH MOST DAYZ PLAN

*Work up to a 1 Rep Max with doubles & singles ; Use bands if you have them each week Week #1: Conventional stance Off the Floor Week #2: Conventional stance Off 2 Mats Week #3: Sumo stance Off the Floor Week #4: Sumo stance Standing on 1 Mat (About a 2" deficit)   BENCH MOST DAYZ *Every Bench Set is a superset with your choice of a rowing exercise for 15-20 reps *Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs *Here is the MAX EFFORT BENCH SETUP 95 lbs: 3 reps, all paused 135 lbs: 3 reps, all paused 185 lbs: 3 reps, all paused 225 lbs: 1 rep, paused *From here on out just do 1 paused rep working up to a 1 Rep Max Then, Back-Off Set: 1 set of 1 rep with a 5 Second Pause (Use roughly 85-95% of your 1 Rep Max that day)   4 Set Circuit GHD or Leg Curls: 5-12 reps or both Back Extensions: 20 reps Ab Wheels: 10-25 reps Toes 2 Bar: 10-15 reps   Walking Lunges: 10 Minutes

BENCH MOST DAYZ -- 3 Set Superset 3 Way Incline Bench Press (High Touch Point Full Motion) *10 reps Each Way (Close grip / Medium grip / Wide grip)   Rows (same as Monday) *Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs *15-20 reps   3 Set Superset Flat Bench Press *10 reps Each Way (Close grip / Medium grip / Wide grip) Rows *You choose the Row Exercise: 15-20 reps   UPPER BACK NEXT  *Every time you get 50 reps in shrugs you immediately do 2 sets of 10 reps with no rest of Side Lying Laterals 50 reps at 135 lbs. then, 2 sets of 10 reps Side Lying Laterals 50 reps at 225 lbs. then, 2 sets of 10 reps Side Lying Laterals 50 reps at 315 lbs. then, 2 sets of 10 reps Side Lying Laterals   TRICEPS -- 4 Set Superset Dumbbell Tricep Rollbacks: 12 reps Heavy Band Pushdowns: 50 reps

BELT SQUAT BOX SQUAT *Againts Bands for 15-25 reps (Modify with Bodyweight + Med Ball in Front Rack)   5 Set Superset GHD (Using a variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or (Modify with 20 reps Back Extensions) Hamstring Curls with Ankle Weights or Bands: 50 reps   #LungeandLearn: 400-800 meters or 10-15 minutes

BACK SQUAT *Alternate high bar & low bar ; Belt & Wraps if you choose *3,3,3,1,1,1,1,1 reps   BENCH MOST DAYZ *Every Bench Set is a superset with your choice of a rowing exercise for 15-20 reps *Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs *Here is the MAX EFFORT BENCH SETUP 95 lbs: 3 reps, all paused 135 lbs: 3 reps, all paused 185 lbs: 3 reps, all paused 225 lbs: 1 rep, paused *From here on out just do 1 paused rep working up to a 1 Rep Max   Then,   Back Off Set: 1 set of 1 rep with a 5 Second Pause (Use roughly 85-95% of your 1 Rep Max that day)   GPP WORK -- 5 Set Superset BELT SQUAT BOX SQUAT *Against Bands: 15 reps (Modify with Bodyweight plus Med Ball) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps (Modify with 20 Back Extensions) Hamstring Curls with Ankle Weights or Bands: 50 reps   #LungeandLearn: 400 meters or 10-15 minutes

Behind the Neck Press (only touch ear lobes): 20,10,5,5,5 reps   BENCH MOST DAYZ (LIGHT DAY) -- 3 Set Superset 3 Way Incline Bench Press (High Touch Point Full Motion) *10 reps Each Way (Close grip / Medium grip / Wide grip)   Rows (same as Monday) *Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs *15-20 reps   3 Set Superset Flat Bench Press *10 reps Each Way (Close grip / Medium grip / Wide grip) Rows *You choose the Row Exercise: 15-20 reps   5 Set Superset EZ Bar Skullcrushers: 20,12,12,12,20 reps Ez Bar Curls: 20,12,12,12,20 reps   5 Set Tri-set Straight Bar Pushdowns: 20 reps Bench Dips: 20 reps Incline Dumbbell Curls: 15 reps

BELT SQUAT BOX SQUAT *Against Bands: 15 reps (Modify with Bodyweight plus Med Ball) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or 20 Back Extensions Hamstring Curls with Ankle Weights or bands: 50 reps

BELT SQUAT BOX SQUAT *Against Bands: 15 reps (Modify with Bodyweight plus Med Ball) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or 20 Back Extensions Hamstring Curls with Ankle Weights or Bands: 50 reps