STRAIGHT POWER V.46

WARMUP: 3 SETS TOTAL Back Extensions: 15 reps Band Good Mornings: 15 reps Band Pull Aparts: 15 reps

BENCH PRESS — WORK TO A MAX ALL WEEKS Week 1: Flat | Work to a 5 Rep Max ; No Pauses

Week 2: Flat | Work to a 3 Rep Max ; No Pauses

Week 3: Flat | Work to a 1 Rep Max Pause Rep

Week 4: Incline | 5 sets of 10 pump work *Superset with 30 Band Pull Aparts after each set*

CHEST REINFORCEMENT — 5 SET TRI-SET DB Incline Chest Fly: 15 reps w/ 4 ct. descent Bench or Regular Dips: 20 reps Heavy T-Bar or Bent Over Rows: 10-15 reps

MORE VOLUME — 3 SET SUPERSET DB Pullovers: 15 reps Deficit Push-ups on 45 lb plates: 20 reps Heavy Seated Rows: 15-20 reps

GPP WORK — 5 SETS EACH GHD or Back Extensions (weighted if needed): 15 reps Weighted Crunches: 20-25 reps Regular or Weighted Planks: Accumulate 3-5 minutes

WALKING LUNGES 400m Weighted

WARMUP: 3 SETS TOTAL Back Extensions: 15 reps Band Good Mornings: 15 reps Band Pull Aparts: 15 reps

DEADLIFTS *All Weeks - Conventional Stance

Week 1: Deficit Pull - 4 inches Work to a 5 REP MAX

Week 2: Deficit Pull - 4 inches Work to a 3 REP MAX

Week 3: Deficit Pull - 4 inches Work to a 1 REP MAX

Week 4: Regular Deadlift - off ground Work to a 1 REP MAX

LEGS ON LEGS — 4 SETS EACH Front Foot Elevated Reverse Lunge (use 25-45 lb bumper) 8 reps per leg

Single-Leg Glute Bridge (on bench) 10 reps per leg

5 SET SUPERSET DB Stiff Leg Deadlifts: 15 reps close-stance (feet together) DB Stiff Leg Deadlifts: 15 reps sumo-stance

GPP WORK — 5 SETS EACH GHD or Back Extensions (weighted if needed): 15 reps Weighted Crunches: 20-25 reps Regular or Weighted Planks: Accumulate 3-5 minutes

WALKING LUNGES 800m Bodyweight

WARMUP: 3 SETS TOTAL Back Extensions: 15 reps Band Good Mornings: 15 reps Band Pull Aparts: 15 reps

5 SET SUPERSET Seated Box Jumps: 5 reps Kettlebell Walking Lunges: 10 reps per leg Kettlebell Swings (eye-level): 15 reps *Rest 1 minute between sets

BACK ATTACK CIRCUIT: 5 SETS Band Pull Aparts (palms down): 30 reps Chest-supported DB ISO Rows: 10 reps per arm Underhand Grip Pulldowns: 20 reps Band Pull Aparts (palms up): 30 reps

GPP WORK — 5 SETS EACH GHD or Back Extensions (weighted if needed): 15 reps Weighted Crunches: 20-25 reps Regular or Weighted Planks: Accumulate 3-5 minutes

SLED WORK: 3-5 TOTAL SETS Max Distance PUSH: 1 minute Max Distance PULL: 1 minute *Rest 2-3 minutes after each Pull

WARMUP: 3 SETS TOTAL Back Extensions: 15 reps Band Good Mornings: 15 reps Band Pull Aparts: 15 reps

BACK SQUAT — WORK TO A MAX ALL WEEKS Week 1: High Bar Squat | Work to a 5 Rep Max *3-count down on ALL REPS

Week 2: High Bar Squat | Work to a 3 Rep Max *5-count down on ALL REPS

Week 3: High Bar | Work to a 1 Rep Max *Regular rep

Week 4: High Bar | 5 sets of 10 reps

5 SET SUPERSET Bulgarian Split Squats: 8 reps per leg Leg Extensions: 15 reps Hamstring Curls: 15 reps

GPP WORK — 5 SETS EACH GHD or Back Extensions (weighted if needed): 15 reps Weighted Crunches: 20-25 reps Regular or Weighted Planks: Accumulate 3-5 minutes

WALKING LUNGES 800m Bodyweight

WARMUP: 3 SETS TOTAL Back Extensions: 15 reps Band Good Mornings: 15 reps Band Pull Aparts: 15 reps

PRESSES Weeks 1 Barbell Press (in front): 5 sets of 28 Method Week 2 (behind head): 5 sets of 28 Method Week 3 (in front): 5 sets of 8 reps Week 4 (behind head): 5 sets of 8 reps *25-30 DB Shrugs after every set*

ARM SMOKER — 5 SET CIRCUIT DB Hammer Curls: 15 reps DB Regular Curls: 15 reps DB Overhead Tricep Extensions: 20 reps DB Rollbacks: 20 reps DB Lateral Raises: 25 reps DB Full Front Raises: 25 reps

3 SET SUPERSET Cable Curls: 30 reps Band Pushdowns: 30 reps DB Neutral Press: 30 reps

GPP WORK — 5 SETS EACH GHD or Back Extensions (weighted if needed): 15 reps Weighted Crunches: 20-25 reps Regular or Weighted Planks: Accumulate 3-5 minutes

WALKING LUNGES 400m Weighted

CHOICE OF:

Lunges Farmer's Carry Sled Walks/Drags

400-800m