STRAIGHT POWER V.40

WARMUP: 2X THROUGH Stationary Lunges: 10 reps each leg Plank (hands or forearms): 1 minutes Light DB Stiff Leg Deadlifts: 20 reps

LOW BAR SQUAT WEEKS 1-3: THROUGH RED MINI BANDS WEEK 4: NO BANDS

Week 1: Work up to a 3 REP MAX, pause first rep for 5 seconds

Week 2: Work up to a 2 REP MAX, pause first rep for 5 seconds

Week 3: Work up to a 1 REP MAX, pause for 5 seconds

Week 4: Work up to a 1 REP MAX, NO PAUSES

5 SET SUPERSET DB or KB Lateral Step-ups: 8 reps per leg (use 20" box) Hamstring Curl Machine: 20 reps

5 SET SUPERSET Barbell Stiff Leg Deadlifts: 8 reps (5 second lower on all reps) Banded Kettlebell Swings: 15 reps *Loop red mini band around handle, and then step on the band to secure*

GPP & ACCESSORY: 5 SETS EACH Weighted Back Extensions: 10 reps (work up weight each week) Weighted Ab Crunches or Sit-ups: 20 reps *Crunches: hold weight behind head ; Sit-ups: hold in front

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Stationary Lunges: 10 reps each leg Plank (hands or forearms): 1 minutes Light DB Stiff Leg Deadlifts: 20 reps

BENCH PRESS WEEKS 1-3: THROUGH RED MINI BANDS WEEK 4: NO BANDS

Week 1: Work up to a 3 REP MAX, pause first rep for 5 seconds

Week 2: Work up to a 2 REP MAX, pause first rep for 5 seconds

Week 3: Work up to a 1 REP MAX, pause for 5 seconds

Week 4: Work up to a 1 REP MAX, NO PAUSES

5 SET SUPERSET Flat DB Bench: 10 reps neutral, 10 reps regular Underhand T-Bar Rows: 15 reps as heavy as possible

5 SET TRI-SET Chest-Supported ISO Rows: 10 reps on each arm Incline Chest Fly: 15 reps w/ 4 ct. pause at bottom Neutral Grip Pull-ups/Pull-downs: 10-15 reps

GPP & ACCESSORY: 5 SETS EACH Weighted Back Extensions: 10 reps (work up weight each week) Weighted Ab Crunches or Sit-ups: 20 reps *Crunches: hold weight behind head ; Sit-ups: hold in front

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Stationary Lunges: 10 reps each leg Plank (hands or forearms): 1 minutes Light DB Stiff Leg Deadlifts: 20 reps

5 SET SUPERSET Seated DB Neutral Press: 8 reps (3 second tempo up AND down) Cable Lateral Raises: 15-20 reps

5 SET SUPERSET Behind the Neck Barbell Press: 8 reps (3 second tempo up AND down) Cable Front Raises: 15-20 reps

4-5 SET SUPERSET FINISHER Band Pull Aparts: 1 minute Rope Face Pulls: 1 minute DB Arrows: 15 reps

GPP & ACCESSORY: 5 SETS EACH Weighted Back Extensions: 10 reps (work up weight each week) Weighted Ab Crunches or Sit-ups: 20 reps *Crunches: hold weight behind head ; Sit-ups: hold in front

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Stationary Lunges: 10 reps each leg Plank (hands or forearms): 1 minutes Light DB Stiff Leg Deadlifts: 20 reps

DEADLIFTS CHOOSE STANCE

Week 1: Through red mini-bands ; work up to a 2 REP MAX

Week 2: Through red mini-bands ; work up to a 1 REP MAX

Week 3: Pause 5 seconds at knee ; work up to a 1 REP MAX

Week 4: Work up to a REGULAR 1 REP MAX

5 SET SUPERSET Barbell Reverse Lunges: 8 reps each leg Kettlebell Stiff-leg Deadlifts: 15 reps

5 SET SUPERSET DB Step-ups (hold weight under chin): 8 reps per leg Band or Barbell Good Mornings: 10-15 reps

GPP & ACCESSORY: 5 SETS EACH Weighted Back Extensions: 10 reps (work up weight each week) Weighted Ab Crunches or Sit-ups: 20 reps *Crunches: hold weight behind head ; Sit-ups: hold in front

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Stationary Lunges: 10 reps each leg Plank (hands or forearms): 1 minutes Light DB Stiff Leg Deadlifts: 20 reps

3-4 SET SUPERSET WARMUP EZ Bar Reverse Curls: 25 reps EZ Bar Incline Skullcrushers: 25 reps

5 SET SUPERSET Barbell Forehead Curls: 10 reps (5 second lower) Heavy DB Rollbacks (on ground): 15 reps

5 SET QUAD-SET DB Cross-Body Curls: 10 reps each arm Band Pushdowns: 20 reps Cable Curls: 15 reps (5 second lower) DB Tricep Kickbacks: 15 reps each arm

GPP & ACCESSORY: 5 SETS EACH Weighted Back Extensions: 10 reps (work up weight each week) Weighted Ab Crunches or Sit-ups: 20 reps *Crunches: hold weight behind head ; Sit-ups: hold in front

WALKING LUNGES 400-800m

WARMUP: 2X THROUGH Stationary Lunges: 10 reps each leg Plank (hands or forearms): 1 minutes Light DB Stiff Leg Deadlifts: 20 reps

CONDITIONING: 20 MINUTES One-Arm Farmer's Carry: 100 feet each arm Sled Push: 100 feet heavy One-Arm DB Overhead Carry: 100 feet each arm Sled Drag: 100 feet heavy REST 1:00

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy