STRAIGHT POWER V.25

WARMUP — 3 SETS EACH Back Extension: 10-15 reps Bodyweight Squats: 15-20 reps Plank Holds: 30 seconds each (regular, right left)

*FIRST TWO WEEKS*

SQUAT W/ CHAINS Week 1: Work to Heavy Double Week 2: Work to a Single w/ Pause

*SECOND TWO WEEKS*

SQUAT NO CHAINS Week 3: Work to a Heavy Double Week 4: Work to a Single NO PAUSE

XTRA WORK -- 5 SET SUPERSET Reverse Barbell Lunges: 8 reps each leg Heavy Eye Level Kettlebell Swings: 12 reps

WALKING LUNGES 400-800 meters

POSTERIOR — 5 SETS EACH Reverse Hyper: 10-15 reps HEAVY DB Step-ups: 10 reps each leg

ABZ — 5 SETS EACH Ab Wheels: 15 reps Weighted Crunches: 12-15 reps

WARMUP — 3 SETS EACH Back Extension: 10-15 reps Bodyweight Squats: 15-20 reps Plank Holds: 30 seconds each (regular, right left)

*FIRST TWO WEEKS*

BENCH W/ CHAINS Week 1: Work to Heavy Double Week 2: Work to a Single w/ Pause

*SECOND TWO WEEKS*

BENCH NO CHAINS Week 3: Work to a Heavy Double Week 4: Work to a Single NO PAUSE

XTRA WORK -- 5 SET TRI-SET Dumbbell Pullovers: 10 reps HEAVY Chest Supported DB Rows: 12 reps Dips: 15 reps (Weighted if Needed)

5 SET TRI-SET Wide Grip Pulldowns: 15 reps DB Incline Bench: 20 reps Underhand Grip Pull-ups: 15 reps

WALKING LUNGES 400m Weighted

POSTERIOR — 5 SETS EACH Reverse Hyper: 10-15 reps HEAVY DB Step-ups: 10 reps each leg

ABZ — 5 SETS EACH Ab Wheels: 15 reps Weighted Crunches: 12-15 reps

WARMUP — 3 SETS EACH Back Extension: 10-15 reps Bodyweight Squats: 15-20 reps Plank Holds: 30 seconds each (regular, right left)

5 SET SUPERSET Elevated Split Squats: 10 each leg Goblet Squats: 15 reps *Goblet = hold KB or DB in front*

5 SET SUPERSET Barbell RDLs: 15 reps Standing Box Jumps: 3 reps

SLED WALKS (FACE AWAY) 800m

POSTERIOR — 5 SETS EACH Reverse Hyper: 10-15 reps HEAVY DB Step-ups: 10 reps each leg

ABZ — 5 SETS EACH Ab Wheels: 15 reps Weighted Crunches: 12-15 reps

WARMUP — 3 SETS EACH Back Extension: 10-15 reps Bodyweight Squats: 15-20 reps Plank Holds: 30 seconds each (regular, right left)

DEADLIFT -- ALL SUMO STANCE Week 1: 2RM Rack Pull Off 1 Plate Week 2: 2RM Rack Pull Off 2 Plate Week 3: Pause at Knee for 1RM Week 4: Regular Rep 1RM *NO Touch & Go Reps

HYPERTROPHY WORK -- 10 SET SUPERSET (LOW REST) Leg Press: 10 reps Leg Curls: 10 reps

Barbell Good Mornings 4x10 (Keep em Light)

SLED WALKS (FACE AWAY) 400m HEAVY

POSTERIOR — 5 SETS EACH Reverse Hyper: 10-15 reps HEAVY DB Step-ups: 10 reps each leg

ABZ — 5 SETS EACH Ab Wheels: 15 reps Weighted Crunches: 12-15 reps

WARMUP — 3 SETS EACH Back Extension: 10-15 reps Bodyweight Squats: 15-20 reps Plank Holds: 30 seconds each (regular, right left)

5 SET SUPERSET Barbell Shoulder Press (in front & behind head): 10 total reps Dumbbell Kickbacks w/ Twist: 15 reps

5 SET SUPERSET EZ Bar Skullcrushers: 15 reps to Forehead DB Curl / Hammer Curl: 5 reps each (Using Rep Progression Method)

5 SET TRI-SET VOLUME Forehead Cable Curls: 12 reps Lateral Raises: 15 reps Straight Bar Tricep Pushdowns: 15 reps

NO SLED OR LUNGES

POSTERIOR — 5 SETS EACH Reverse Hyper: 10-15 reps HEAVY DB Step-ups: 10 reps each leg

ABZ — 5 SETS EACH Ab Wheels: 15 reps Weighted Crunches: 12-15 reps

WARMUP — 3 SETS EACH Back Extension: 10-15 reps Bodyweight Squats: 15-20 reps Plank Holds: 30 seconds each (regular, right left)

5 SET CIRCUIT Burpees: 10 reps Bent Over Barbell Rows: 10 reps DB Lunges: 10 reps

1 ARM OVERHEAD DB CARRIES 5 sets of 100 feet each arm

SLED PUSHES 8 Sets of 100-200 ft. Max Weight Rest 1-2 Minutes Between

POSTERIOR — 5 SETS EACH Reverse Hyper: 10-15 reps HEAVY DB Step-ups: 10 reps each leg

ABZ — 5 SETS EACH Ab Wheels: 15 reps Weighted Crunches: 12-15 reps