STRAIGHT POWER V.48

WARMUP: 3 SETS TOTAL

Band Good Mornings: 20 reps Band Monster Walks: 20 reps Band Pull Aparts 25 reps Plank Hold: 45 seconds *Keep Rest Low

BENCH PRESS

Week 1: Flat Bench | 2 Rep Max 5 seconds down, 5 second pause on chest

Week 2: Flat Bench | 2 Rep Max 5 seconds down, 1 second pause on chest

Week 3: Flat Bench | 1 Rep Max No Pauses

Week 4: SPEED Flat Bench with bands 7x3 at 50% Superset each set with 30 Face Pulls

5 SET VOLUME TRI-SET

Bench or Regular Dips: 25 reps DB Pullovers: 15 reps Bent Over BB or DB Rows: 10 reps heavy

SIZE UP 4 SET TRI-SET

Heavy 1-Arm Rows: 8 reps per arm Chin-ups: 10-15 reps Band Chest Crossovers: 30 reps

GPP WORK — 5 SETS EACH

Barbell Good Mornings: 8-10 reps Leg Lifts (hold statically 6" off ground): 30-45 seconds Weight Crunches: 20 reps

WALKING LUNGES

400-800m

WARMUP: 3 SETS TOTAL

Band Good Mornings: 20 reps Band Monster Walks: 20 reps Band Pull Aparts 25 reps Plank Hold: 45 seconds *Keep Rest Low

DEADLIFTS

Week 1: Conventional - 3 second pause below knee Work to a 2 REP MAX No Touch 'n Go

Week 2: Sumo - 3 second pause below knee Work to a 2 REP MAX No Touch 'n Go

Week 3: BEST Stance to a MAX No Pauses

Week 4: REPS DB Stiff Leg Deadlifts: 5 sets of 20 reps as heavy as possible

4 SET SUPERSET

Weighted Back Extensions: 10 reps

Single Leg Weighted Glute Bridge: 6 reps per leg Pause each rep at the top for 1 second

3 SET SUPERSET

Suitcase KB Deadlift: 10 reps per side Suitcase Farmer's Carry: 50m per arm

GPP WORK — 5 SETS EACH

Barbell Good Mornings: 8-10 reps Leg Lifts (hold statically 6" off ground): 30-45 seconds Weight Crunches: 20 reps

WALKING LUNGES

400-800m

WARMUP: 3 SETS TOTAL

Band Good Mornings: 20 reps Band Monster Walks: 20 reps Band Pull Aparts 25 reps Plank Hold: 45 seconds *Keep Rest Low

5 SET SUPERSET

Front Rack Weighted Step-ups: 6 reps per leg Hold DB's in Front

Suitcase KB Deadlifts: 10 reps per side

Eye-Level Kettlebell Swings: 15 reps

5 SET SUPERSET

Chest-supported 3-Way One Arm Rows: 8 reps each way (palms down, neutral, palms up)

Chest-supported DB Shrugs: 15 reps

Behind the Neck Lat Pulldowns: 20 reps

GPP WORK — 5 SETS EACH

Barbell Good Mornings: 8-10 reps Leg Lifts (hold statically 6" off ground): 30-45 seconds Weight Crunches: 20 reps

WALKING LUNGES

400m

WARMUP: 3 SETS TOTAL

Band Good Mornings: 20 reps Band Monster Walks: 20 reps Band Pull Aparts 25 reps Plank Hold: 45 seconds *Keep Rest Low

BACK SQUAT

WORK TO A MAX ALL WEEKS Bands: Weeks 1-3

Week 1: High Bar | 1 Rep Max Through Bands 5 seconds down, 5 second pause in bottom

Week 2: High Bar Squat | 1 Rep Max Through Bands 5 second pause in bottom

Week 3: High Bar Squat | 1 Rep Max Through Bands 3 second pause in bottom

Week 4: High Bar Squat | 1 Rep Max Through Bands 1 second pause in bottom

HAMSTRING SMOKE SHOW

10 SET SUPERSET

DB Stiff Leg Deadlifts: 10 reps

Bodyweight Bulgarian Split Squats 10 reps total

KEEP REST LOW!

GPP WORK — 5 SETS EACH

Barbell Good Mornings: 8-10 reps Leg Lifts (hold statically 6" off ground): 30-45 seconds Weight Crunches: 20 reps

WALKING LUNGES

400-800m

WARMUP: 3 SETS TOTAL

Band Good Mornings: 20 reps Band Monster Walks: 20 reps Band Pull Aparts 25 reps Plank Hold: 45 seconds *Keep Rest Low

BARBELL MILITARY PRESS

5 sets of 10 reps Try to increase weight each set

First 5 reps - IN FRONT Second 5 reps - BEHIND 

*25 Rope or Band Face Pulls Between Each Set*

5 SET TRI-SET

DB Neutral Press: 10 reps DB Overhead Hold: 20 seconds DB Regular Press: 10 reps

5 SET CIRCUIT

Straight Bar Pushdowns: 20 reps Regular Push-ups: 20 reps DB Full Frontal Raises: 20 reps Empty-Barbell Curls: 20 reps Upright Rows: 20 reps

GPP WORK — 5 SETS EACH

Barbell Good Mornings: 8-10 reps Leg Lifts (hold statically 6" off ground): 30-45 seconds Weight Crunches: 20 reps

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m