STRAIGHT POWER V.54

WARMUP: 3 SETS

Bike, Row, or Lunge: 1-2 minutes Plank: 45 seconds Push-ups: 10-15 reps Bodyweight Squat: 25 reps

HIGH OR LOW BAR BACK SQUAT

Week 1: 5-ct. down, 5-ct. pause ; up to a 1 Rep Max Week 2: 3-ct. down, 3-ct. pause ; up to a 1 Rep Max Week 3: 1-ct. down, 1-ct. pause ; up to a 1 Rep Max Week 4: No pause ; up to a 1 Rep Max

5 SET TRI-SET

DB Box Jump: 5 reps Regular Box Jump: 5 reps Russian KB Swings: 10-15 reps heavy

GERMAN VOLUME TRAINING

10 sets of 10 reps w/ 10 seconds rest

Leg Extensions Straight into Glute Bridges (add weight if needed)

ACCESSORY: 5 SETS EACH

Regular or Weighted Back Extensions: 15-20 reps Ab Pulldowns: 15-20 reps

WALKING LUNGES

400-800m unweighted

WARMUP: 3 SETS

Bike, Row, or Lunge: 1-2 minutes Plank: 45 seconds Push-ups: 10-15 reps Bodyweight Squat: 25 reps

WARMUP: 2 SETS

Band Pull Aparts (switch grips): 50 reps DB Bent Over Rows: 30 reps DB Bench Press: 30 reps

FLAT BENCH PRESS

Week 1: 5-ct. down, 5-ct. pause ; up to a 1 Rep Max Week 2: 3-ct. down, 3-ct. pause ; up to a 1 Rep Max Week 3: 1-ct. down, 1-ct. pause ; up to a 1 Rep Max Week 4: No Pause ; up to a 1 Rep Max

5 SET TRI-SET

Incline Barbell Bench: 15 reps Wide-grip Pull-ups: 10 reps Ring or Regular Dips: 15 reps

5 SET TRI-SET

Bent Over Barbell Rows (switch grips): 15 reps DB Pullovers: 15 reps Underhand Pulldowns: 15 reps

ACCESSORY: 5 SETS EACH

Regular or Weighted Back Extensions: 15-20 reps Ab Pulldowns: 15-20 reps

WALKING LUNGES

400m unweighted

WARMUP: 3 SETS

Bike, Row, or Lunge: 1-2 minutes Plank: 45 seconds Push-ups: 10-15 reps Bodyweight Squat: 25 reps

5 SET SUPERSET

Standing Military Press: 12 reps (increase weight each set) Cable Rope Face Pulls: 20 reps

5 SET SUPERSET

DB Lateral Raises: 10 heavy reps straight into 20 light reps Chest-supported DB Arrows: 20 reps DB Arnold Press: 10 reps heavy

5 SET SUPERSET

DB Front Raises: 10 heavy reps straight into 20 light reps DB T’s: 20 reps DB Neutral Press: 10 reps heavy

ACCESSORY: 5 SETS EACH

Regular or Weighted Back Extensions: 15-20 reps Ab Pulldowns: 15-20 reps

WALKING LUNGES

400-800m unweighted

WARMUP: 3 SETS

Bike, Row, or Lunge: 1-2 minutes Plank: 45 seconds Push-ups: 10-15 reps Bodyweight Squat: 25 reps

CONVENTIONAL DEADLIFT

Week 1: 5-second pause at knee ; Work to a 1 Rep Max Week 2: 1-second pause at knee ; Work to a 1 Rep Max Week 3: No Pause ; Work to a 1 Rep Max Week 4: 70-80% for 5 sets of 5 reps (no pauses)

5 SET SUPERSET

DB Walking Lunges: 8 reps each leg DB Stiff Leg Deadlifts: 15-20 reps

4 SET SUPERSET

Isometric Lunges: 1 minute per leg Single-Leg Hamstring Curls: 15 reps each leg

ACCESSORY: 5 SETS EACH

Regular or Weighted Back Extensions: 15-20 reps Ab Pulldowns: 15-20 reps

WALKING LUNGES

400m unweighted

WARMUP: 3 SETS

Bike, Row, or Lunge: 1-2 minutes Plank: 45 seconds Push-ups: 10-15 reps Bodyweight Squat: 25 reps

GERMAN VOLUME STARTER

10 sets of 10 reps w/ 10 seconds rest

DB Regular or Hammer Curls Cable Tricep Pushdowns (narrow or wide grip)

5 SET SUPERSET

DB Curls: 10 reps heavy, 20 reps light Incline DB Rollbacks / Elbows-out Press: 5-6 Rep Progression

5 SET SUPERSET

Arnold Cheat Curls: 10 reps DB Tricep Kickbacks: 15 reps each arm

ACCESSORY: 5 SETS EACH

Regular or Weighted Back Extensions: 15-20 reps Ab Pulldowns: 15-20 reps

WALKING LUNGES

400-800m unweighted

WALKING LUNGES

400-800m unweighted

WALKING LUNGES

400-800m unweighted