STRAIGHT POWER V.44

ONE TIME THROUGH Close Stance DB Stiff Leg Deadlifts: 15 reps Medium Stance DB Stiff Leg Deadlifts: 15 reps Wide Stance DB Stiff Leg Deadlifts: 15 reps Bodyweight Squats: 30 reps

HIGH BAR BACK SQUAT All Weeks to a 1 REP MAX No Bands

Week 1: 5 second pause + regular rep to a MAX

Week 2: 5 seconds down, 5 second pause to a MAX

Week 3: 5 seconds down, 1 second pause to a MAX

Week 4: Regular rep, no pause to a MAX

5 SET SUPERSET Seated Box Jumps: 5 reps KB Weighted Box Step-ups: 10 reps per leg (hold under chin)

5 SET SUPERSET Rear Leg Elevated DB Split Squats: 10 reps each leg Barbell Good Mornings: 10-15 reps

ACCESSORY: 5 SETS EACH Single Leg RDLs: 10 reps each leg Heavy Ab Pulldowns: 15 reps

WALKING LUNGES 400-800 meters (add weight if needed)

ONE TIME THROUGH Close Stance DB Stiff Leg Deadlifts: 15 reps Medium Stance DB Stiff Leg Deadlifts: 15 reps Wide Stance DB Stiff Leg Deadlifts: 15 reps Bodyweight Squats: 30 reps

BENCH PRESS

Week 1: Incline Bench 5 seconds down ; Work up to a 3 Rep MAX

Week 2: Incline Bench 5 seconds down, pause on chest ; Work up to a 1 Rep MAX

Week 3: Flat Bench 5 seconds down ; Work up to a 3 Rep MAX

Week 4: Flat Bench 5 seconds down, pause on chest ; Work up to a 1 Rep MAX

5 SET SUPERSET Incline DB Bench Press: 28 Method Band Pull Aparts: 50 reps

5 SET TRI-SET Close-stance Push-ups: 10-15 reps Wide-stance Push-ups: 10-15 reps Dips: 20-25 reps

5 SET SUPERSET DB or BB Upright Rows: 10-15 reps Flat DB Flys: 20 reps T-Bar or Chest-supported Rows: 20 reps

ACCESSORY: 5 SETS EACH Reverse Hypers: 15 reps Ab Wheels: 15-20 reps

WALKING LUNGES 400 meters (add weight if needed)

ONE TIME THROUGH Close Stance DB Stiff Leg Deadlifts: 15 reps Medium Stance DB Stiff Leg Deadlifts: 15 reps Wide Stance DB Stiff Leg Deadlifts: 15 reps Bodyweight Squats: 30 reps

5 SET SUPERSET Seated Neutral Press: 28 Method Bent Over Rows: 15 reps

5 SET SUPERSET Seated DB Arnold Press: 8-10 reps heavy Rope Face Pulls: 20-25 reps

3 SET SUPERSET Barbell Push Press: 10 reps Wide-grip Pull-ups: 10 reps

ACCESSORY: 5 SETS EACH Single Leg RDLs: 10 reps each leg Heavy Ab Pulldowns: 15 reps

WALKING LUNGES 400-800 meters (add weight if needed)

ONE TIME THROUGH Close Stance DB Stiff Leg Deadlifts: 15 reps Medium Stance DB Stiff Leg Deadlifts: 15 reps Wide Stance DB Stiff Leg Deadlifts: 15 reps Bodyweight Squats: 30 reps

PREP WORK: 3-5 SET SUPERSET Band Good Mornings: 15 reps DB Stiff Leg Deadlifts: 15 reps

DEADLIFTS Bands on Weeks 1 and 2 ONLY ALL Weeks to a MAX

Week 1: Sumo Stance ; Work up to a 3 REP MAX  Reset after each rep

Week 2: Conventional Stance ; Work up to a 3 REP MAX  Reset after each rep

Week 3: 1 Sumo + 1 Conventional up to a 1 REP MAX

Week 4: Choose stance ; up to a 1 REP MAX

5 SET SUPERSET Eye-Level Kettlebell Swings: 12-15 reps heavy KB Stiff Leg Deadlifts: 15-20 reps w/ 5 count down every rep

3-5 SET SUPERSET Glute Ham Raises: 8-12 reps (weighted if needed) Leg Extensions: 15-20 reps

ACCESSORY: 5 SETS EACH Reverse Hypers: 15 reps Ab Wheels: 15-20 reps

WALKING LUNGES 400 meters (add weight if needed)

ONE TIME THROUGH Close Stance DB Stiff Leg Deadlifts: 15 reps Medium Stance DB Stiff Leg Deadlifts: 15 reps Wide Stance DB Stiff Leg Deadlifts: 15 reps Bodyweight Squats: 30 reps

MIX OF METHODS

5 SET QUAD-SET EZ Bar Preacher Curls: 28 Method V-Bar or Rope Pushdowns: 28 Method Incline DB Curls: 5-7 Rep Progression Incline DB Elbows-in / out Press: 5-7 Rep Progression

POWER

5 SET SUPERSET Arnold Barbell Cheat Curls: 8 reps heavy EZ Bar Skullcrushers: 12-15 reps heavy

FINISHER

Cable Curls: 100 reps Bench Dips: 100 reps *Break up as needed*

ACCESSORY: 5 SETS EACH Single Leg RDLs: 10 reps each leg Heavy Ab Pulldowns: 15 reps

WALKING LUNGES 400-800 meters (add weight if needed)

Stretch & Rest up

WALKING LUNGES 400 meters (add weight if needed)