Day 01
Monday
WARMUP DB Stiff Leg Deadlifts (light): 50 Band or Rope Face Pulls: 50 reps Walking Lunges: 2-3 minutes
HIGH BAR BACK SQUAT Week 1: 5 second pause to a MAX Through Bands
Week 2: 3 second pause to a MAX Through Bands
Week 3: 1 second pause to a MAX Through Bands
Week 4: Work up to a 1 Rep MAX Through Bands
5 SET SUPERSET DB Step-ups: 10 reps each leg heavy Hamstring Curls: 20 reps
Stationary Barbell Lunges: 5x10 reps each leg
ACCESSORY — 5 SETS EACH Barbell Good Mornings: 15 reps Weighted Ab Pulldowns: 15 reps
WALKING LUNGES 400-800m
Day 02
Tuesday
WARMUP DB Stiff Leg Deadlifts (light): 50 Band or Rope Face Pulls: 50 reps Walking Lunges: 2-3 minutes
FLAT BENCH PRESS
Week 1: Work up to a 2 Rep MAX
Week 2: 5 second pause to a MAX
Week 3: 3 second pause to a MAX
Week 4: 1 second pause to a MAX
*Weeks 1-3 THROUGH BANDS*
5 SET SUPERSET Incline DB Bench Press: 28 Method Wide-Grip Pull-ups or Pulldowns: 15-20 reps
5 SET TRI-SET Incline Chest Fly: 15 reps Underhand Pulldowns: 15 reps DB Pullovers: 15 reps
ACCESSORY — 5 SETS EACH Barbell Good Mornings: 15 reps Weighted Ab Pulldowns: 15 reps
WALKING LUNGES 400m weighted if possible
Day 03
Wednesday
WARMUP DB Stiff Leg Deadlifts (light): 50 Band or Rope Face Pulls: 50 reps Walking Lunges: 2-3 minutes
5 SET SUPERSET DB Arnold Press: 10 reps heavy DB Chest Supported Rows: 20 reps
5 SET SUPERSET DB or Cable Lateral Raises: 20 reps DB or Cable Front Raises: 20 reps
4 SUPERSET FINISHER Neutral-Grip Pulldowns: 20 reps Straight Arm Pushdowns: 20 reps
ACCESSORY — 5 SETS EACH Barbell Good Mornings: 15 reps Weighted Ab Pulldowns: 15 reps
WALKING LUNGES 800m
Day 04
Thursday
WARMUP DB Stiff Leg Deadlifts (light): 50 Band or Rope Face Pulls: 50 reps Walking Lunges: 2-3 minutes
CONVENTIONAL DEADLIFTS Week 1: Off 3 Mats, Through Bands to a 2 Rep MAX
Week 2: Off 2 Mat, Through Bands to a 2 Rep MAX
Week 3: Off 1 Mat, Through Bands to a 2 Rep MAX
Week 4: No Mat, Through Bands to a 2 Rep MAX
5 SET SUPERSET Stiff Leg Deadlifts: 15 reps DB or KB Single Leg RDLs: 10 reps each leg
5 SET SUPERSET Box Jumps: 5-8 reps (for height) Leg Press: 20 reps
ACCESSORY — 5 SETS EACH Barbell Good Mornings: 15 reps Weighted Ab Pulldowns: 15 reps
WALKING LUNGES 400m weighted if possible
Day 05
Friday
WARMUP DB Stiff Leg Deadlifts (light): 50 Band or Rope Face Pulls: 50 reps Walking Lunges: 2-3 minutes
5 SET SUPERSET EZ Bar Curls: 28 Method DB Incline Elbows in / Elbows out Press: 5-6 Rep Progression
5 SET SUPERSET Overhead Rope Extensions: 20 reps Barbell Reverse Curls: 20 reps
5 SET SUPERSET Band Pushdowns: 30 reps DB Regular / Hammer Curls: 15 reps each
ACCESSORY — 5 SETS EACH Barbell Good Mornings: 15 reps Weighted Ab Pulldowns: 15 reps
WALKING LUNGES 400-800m
Day 06
Saturday
WARMUP DB Stiff Leg Deadlifts (light): 50 Band or Rope Face Pulls: 50 reps Walking Lunges: 2-3 minutes
6-8 SETS Front Rack Barbell Lunges (hold in front): 10 reps each leg Ring or Regular Push-ups: 20 reps Weighted Pull-ups or Heavy Pulldowns: 8 or 15 reps DB Front Squats: 10 reps
FINISH OFF WITH...
Empty Bar Curls: 100 reps DB Rollbacks: 100 reps DB Press: 100 reps *Break up however*
ACCESSORY — 5 SETS EACH Barbell Good Mornings: 15 reps Weighted Ab Pulldowns: 15 reps
WALKING LUNGES 400-800m