STRAIGHT POWER V.47

WARMUP: 3 SETS TOTAL Reverse Hypers: 15 reps Goblet Squats: 15 reps Band Face Pulls: 25 reps

BENCH PRESS Week 1: Incline Bench | 2 Rep Max Pause both reps

Week 2: Incline Bench | 2 Rep Max 1st rep paused 1 second, 2nd rep regular

Week 3: Flat Bench | Work to a 2 Rep Max thru Bands Pause both reps

Week 4: Flat Bench | Work to a 2 Rep Max thru Bands 1st rep paused 1 second, 2nd rep regular

CHEST & BACK POWER — 5 SET TRI-SET Weighted Dips: 10 reps Heavy Lat Pulldowns: 10 reps overhand, 10 reps underhand 2-Stop Push-ups (halfway & all the way down): 10 reps

MORE VOLUME — 3 SET SUPERSET DB Chest-supported Rows: 20 reps Cable Crossovers: 25 reps Band Pull Aparts: 30 reps

GPP WORK — 5 SETS EACH Weighted Back Extensions: 8 reps heavy Leg Raises: 10 reps (chest-height) Ab Crunches: 12 reps heavy

WALKING LUNGES 400-800m

WARMUP: 3 SETS TOTAL Reverse Hypers: 15 reps Goblet Squats: 15 reps Band Face Pulls: 25 reps

DEADLIFTS

Week 1: Conventional Deficit Pull – 4 inches Work to a 2 REP MAX

Week 2: Sumo Deficit Pull – 4 inches Work to a 2 REP MAX

Week 3: No Deficit to a MAX 1 Conventional + 1 Sumo Deadlift

Week 4: Volume Work Stiff Leg Deadlift - 5x10 reps

LEG PUMP — 4 SETS EACH Weighted Glute Bridges 15 reps

Bulgarian Split Squats 5 reps per leg 5 seconds down

5 SET SUPERSET Leg Press: 15 reps close-stance Glute Ham Raises: 10 reps (weighted if possible)

GPP WORK — 5 SETS EACH Weighted Back Extensions: 8 reps heavy Leg Raises: 10 reps (chest-height) Ab Crunches: 12 reps heavy

WALKING LUNGES 400-800m

WARMUP: 3 SETS TOTAL Reverse Hypers: 15 reps Goblet Squats: 15 reps Band Face Pulls: 25 reps

5 SET SUPERSET Weighted Box Jumps: 5 reps (use 20 inch box) Suitcase KB Deadlifts: 10 reps per side Goblet Squats: 15 reps

BACK SESH: 5 SETS Rope Face Pulls: 20 reps 1-Arm DB Rows: 10 reps each arm DB Arrows: 15 reps DB T's: 15 reps

GPP WORK — 5 SETS EACH Weighted Back Extensions: 8 reps heavy Leg Raises: 10 reps (chest-height) Ab Crunches: 12 reps heavy

SLED WORK: 4 SET SUPERSET Drag 1 minute Walk 1 minute

WARMUP: 3 SETS TOTAL Reverse Hypers: 15 reps Goblet Squats: 15 reps Band Face Pulls: 25 reps

BACK SQUAT — WORK TO A MAX ALL WEEKS Week 1: Low Bar | 3 Rep Max Pause all three reps (1 second pause)

Week 2: Low Bar Squat | Work to a 2 Rep Max Pause both reps (5 second pause)

Week 3: Low Bar Box Squat | 5x3 Work at 70-75%

Week 4: Low Bar | Work up to a MAX

GERMAN VOLUME TRAINING Leg Extensions: 10x10 reps

Hamstring Curls: 10x10 reps

GPP WORK — 5 SETS EACH Weighted Back Extensions: 8 reps heavy Leg Raises: 10 reps (chest-height) Ab Crunches: 12 reps heavy

WALKING LUNGES 400-800m

WARMUP: 3 SETS TOTAL Reverse Hypers: 15 reps Goblet Squats: 15 reps Band Face Pulls: 25 reps

BEHIND THE NECK MILITARY PRESS 20-15-12-10-8 *25-30 DB Chest-supported Shrugs after every set*

5 SET CIRCUIT Band Pushdowns: 30 reps DB Neutral Press: 10 reps DB Regular Press: 10 reps Band Face Pulls: 30 reps DB Lateral Raises: 15 reps DB Front Raises: 15 reps DB Curls: 30 reps

GPP WORK — 5 SETS EACH Weighted Back Extensions: 8 reps heavy Leg Raises: 10 reps (chest-height) Ab Crunches: 12 reps heavy

WALKING LUNGES 400-800m

WALKING LUNGES 400-800m

OR

SLED WALKS OR DRAGS 400-800m

WALKING LUNGES 400-800m

OR

SLED WALKS OR DRAGS 400-800m