STRAIGHT POWER V.21

WARMUP -- 3 SETS EACH Back Extensions: 10-15 reps Walking Lunges: 1 minute Planks on Elbows: 1 Minute

BACK SQUAT WEEK 1: Thru Bands | 2 Rep Max WEEK 2: Thru Bands | 1 Rep Max WEEK 3: No Bands | 1 Second Pause WEEK 4: Regular Rep 1 Rep Max

5 SET TRI-SET Stiff Leg Deadlifts: 10-15 reps Leg Press: 12-15 reps

SLED DRAG (FACE SLED) *400m HEAVY

GPP -- 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Band Good Mornings: 15-20 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10-15 reps Walking Lunges: 1 minute Planks on Elbows: 1 Minute

BENCH PRESS -- 1 REP MAX ALL WEEKS Week 1: Wide Grip Incline Bench with Pause on Chest Week 2: Wide Grip Incline Bench with No Pause Week 3: Wide Grip Flat Bench with Pause on Chest Week 4: Wide Grip Flat Bench with No Pause on Chest

CHEST SUPERSETS

5 SET SUPERSET DB Flat Bench Press: 15 reps Cable Crossovers: 15 reps

5 SET TRI-SET Dips: 15 reps Deep Chest Fly: 15 reps DB Pullovers: 15 reps

SLED WALK (FACE AWAY SLED) *400m HEAVY

GPP -- 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Band Good Mornings: 15-20 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10-15 reps Walking Lunges: 1 minute Planks on Elbows: 1 Minute

5 SET SUPERSET Barbell Lunges: 8 reps each leg Reverse Hypers: 15 reps *No Hyper = Barbell Good Mornings

5 SET SUPERSET 1 Arm Rows: 10 reps each arm Underhand Grip Barbell Rows: 15 reps

WALKING LUNGES *400-800m (Weighted if needed)

GPP -- 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Band Good Mornings: 15-20 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10-15 reps Walking Lunges: 1 minute Planks on Elbows: 1 Minute

DEADLIFT -- WORK TO A 1 REP MAX WEEK 1: Conventional Thru Bands WEEK 2: Sumo Thru Bands WEEK 3: Conventional Regular rep WEEK 4: Sumo Regular rep

5 SET SUPERSET Weighted Step-ups: 10 reps each leg Seated Box Jumps: 5 reps

WALKING LUNGES *400-800m (Weighted if needed)

GPP -- 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Band Good Mornings: 15-20 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10-15 reps Walking Lunges: 1 minute Planks on Elbows: 1 Minute

YOU MUST DO ALL REPS BEFORE MOVING TO THE NEXT EXERCISE Lateral Raises: 50 reps Arnold Press: 50 reps Arnold Cheat Curls: 50 reps Straight Bar Pushdowns: 50 reps *Rest 2 minutes, then repeat

NO SLED OR LUNGES

GPP -- 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Band Good Mornings: 15-20 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10-15 reps Walking Lunges: 1 minute Planks on Elbows: 1 Minute

5 SET CIRCUIT (LOW REST) Eye-Level Kettlebell Swings: 12 reps Weighted Walking Lunges: 12 reps total Split Legged Squats: 10 reps each leg

FARMER'S CARRY Accumulate 400m (Pick weight)

MAX EFFORT SLED PUSHES *8 sets of 100 ft. as heavy as possible *Rest 1:00 between

GPP -- 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Band Good Mornings: 15-20 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20 reps