STRAIGHT POWER V.38

WARMUP: 2X THROUGH Bodyweight Split Squats: 10-15 reps per leg Band Pull Aparts: 50 reps Air Squats: 25-30 reps

LOW 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 TRI-SET DB Walking Lunges: 8 reps each leg heavy Leg Extensions: 15 reps Hamstring Curls: 15 reps

Barbell Good Mornings: 5×10 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Crunches: 20-25 reps

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Bodyweight Split Squats: 10-15 reps per leg Band Pull Aparts: 50 reps Air Squats: 25-30 reps

FLAT BENCH PRESS

Week 1: Work up to a 2 Rep MAX (pause both)

Week 2: 5 second pause to a MAX

Week 3: First rep paused, second regular to a MAX

Week 4: No pause to a MAX

*NO BANDS*

5 SET SUPERSET Incline Barbell Bench Press: 10-15 reps wide grip One Arm Rows: 10 reps per arm HEAVY

5 SET TRI-SET Seated Rows: 15-20 reps Flat Chest Fly: 15 reps w/ pause T-Bar or Chest Supported Rows: 15-20 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Crunches: 20-25 reps

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Bodyweight Split Squats: 10-15 reps per leg Band Pull Aparts: 50 reps Air Squats: 25-30 reps

5 SET SUPERSET Behind the Neck Press: 15-20 reps DB Arrows: 10-15 reps heavy

5 SET SUPERSET Underhand Pulldowns: 20 reps Neutral Grip DB Press: 20 reps

4 SUPERSET Rope or Band Face Pulls: 20 reps Bent Over Barbell Rows: 20 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Crunches: 20-25 reps

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Bodyweight Split Squats: 10-15 reps per leg Band Pull Aparts: 50 reps Air Squats: 25-30 reps

DEADLIFTS (CHOOSE STANCE) Week 1: Pause 3 seconds at knee to a MAX

Week 2: 2 Plate Deficit to a MAX

Week 3: 1 Plate Deficit to a MAX

Week 4: No Deficit to a MAX

1 plate = bumper plate or 2 steel plates

5 SET SUPERSET Band Good Mornings: 15-20 reps DB or KB Step-ups: 10 reps per leg

5 SET SUPERSET Seated Box Jumps: 5 reps (weighted if possible) Leg Press (narrow stance): 25 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Crunches: 20-25 reps

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Bodyweight Split Squats: 10-15 reps per leg Band Pull Aparts: 50 reps Air Squats: 25-30 reps

5 SET SUPERSET WARMUP Empty Bar Reverse Curls: 25 reps Straight Bar Pushdowns: 25 reps

5 SET TRI-SET Dumbbell Rollbacks: 15 reps Barbell Forehead Curls: 20 reps Narrow-Grip Bench Press: 15 reps

5 SET TRI-SET DB Curls Cross-body: 15 reps each Narrow Push-ups: 25 reps Double Incline DB Curls: 15 reps slow

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Crunches: 20-25 reps

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Bodyweight Split Squats: 10-15 reps per leg Band Pull Aparts: 50 reps Air Squats: 25-30 reps

CONDITIONING DAY: 6 SETS Run, bike or row: 2 minutes hard Pull-ups (any grip): 10 reps Weighted Walking Lunges: 10 reps per leg Bench Dips: 20 reps Goblet Squats (hold DB in front): 20 reps

ACCESSORY — 2-3 SETS EACH Weighted Back Extensions: 15 reps Weighted Ab Crunches: 20-25 reps

WALKING LUNGES 400-800m