STRAIGHT POWER V.30

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Plank Holds: 1 minute each side (regular, right, left sides) Bodyweight Squat Holds: 1 minute

BACK SQUAT Week 1: Low Bar through Red Bands ; 2 Rep MAX Week 2: High Bar through Red Bands ; 2 Rep MAX Week 3: Low Bar, to a MAX Week 4: High Bar, to a MAX

4-5 SET TRI-SET DB Step-ups (20" Box): 10 reps each leg Leg Curls: 15-20 reps Leg Extensions: 15-20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Ab Pulldowns: 15 reps

WALKING LUNGES 400m (Weighted)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Plank Holds: 1 minute each side (regular, right, left sides) Bodyweight Squat Holds: 1 minute

BENCH DAY PREP: 3 SET SUPERSET Band Pull Aparts: 20 reps Push-ups: 15-20 reps

BENCH PRESS Week 1: Flat Bench through Bands: 2 Rep MAX Week 2: Flat Bench through Bands: 1 Rep MAX Week 3: DB Flat Bench: 5x15 reps Week 4:Flat Bench: Regular rep 1 Rep MAX

CHEST SUPPORT

5 SET SUPERSET Illegally Wide Bench: 15 reps Incline DB Fly: 15 reps

5 SET SUPERSET Bench or Regular Dips: 8-10 reps WEIGHTED DB Pullovers: 12-15 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Ab Pulldowns: 15 reps

SLED PULLS (FACE SLED) 400m (As heavy as possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Plank Holds: 1 minute each side (regular, right, left sides) Bodyweight Squat Holds: 1 minute

5 SET SUPERSET Seated Military BB Press: 15 behind head reps (ear lobes) Heavy Lat Pulldowns: 15 reps

5 SET SUPERSET Neutral Grip Standing Press: 15-20 reps T-Bar Rows: 15-20 reps

5 SET QUAD-SET DB Lateral Raises (palms up): 15 reps 1-Arm Rows: 10 reps each arm Underhand Pulldowns: 15-20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Ab Pulldowns: 15 reps

WALKING LUNGES 400-800m bodyweight

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Plank Holds: 1 minute each side (regular, right, left sides) Bodyweight Squat Holds: 1 minute

DEADLIFTS Week 1: 1 Conventional + 1 Sumo Rack Pull (1 PLATE): 3 Rep Max Week 2: 1 Conventional + 1 Sumo Rack Pull (2 PLATES): 3 Rep Max Week 3: Deficit Deadlift (either stance), to a MAX Stand on a bumper plate Week 4: Best stance to a MAX

5 SET SUPERSET Heavy Eye Level Kettlebell Swings: 15 reps Barbell Good Mornings: 10-15 reps

DB ELEVATED SPLIT SQUATS 5×10 reps each leg

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Ab Pulldowns: 15 reps

SLED PULLS (FACE SLED) 800m (As heavy as possible)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Plank Holds: 1 minute each side (regular, right, left sides) Bodyweight Squat Holds: 1 minute

STARTER Empty Barbell Curls: 2 sets of 50 reps

5 SET SUPERSET Incline DB Curls: 8 reps each arm, 5 ct. twist, 4 more reps Straight Bar Pushdowns: 10 reps close, 10 reps wide grip

5 SET SUPERSET Cable Curls: 20 reps V-Bar Pushdowns: 20 reps

ACCESSORY — 4-5 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Ab Pulldowns: 15 reps

WALKING LUNGES 400m (Weighted)

WARMUP: 3 SETS Walking Lunges: 1-2 minutes Plank Holds: 1 minute each side (regular, right, left sides) Bodyweight Squat Holds: 1 minute

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES DB Front Squats: 15 reps Dips: 15 reps Barbell Walking Lunges: 8 reps each leg Pull-ups: 10 reps

ACCESSORY — 2-3 SETS EACH Weighted Back Extensions: 10 reps (increasing each set) Ab Pulldowns: 15 reps