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MONDAY
WARMUP & ACTIVATION 2 : 1-3 TIMES depending on the individual
Roll Out
3x SI stability
2 sets 20 side leg raises
Single Leg split squat 15 a side
Single Leg Thrust 15 a side
Single Leg same side deadlift 15 a side
Max Effort Conjugate Conventional Dead lift (Work up to a one rep max)
Week 1: Deficit Standing on 1 Plate
Week 2: Deficit Standing on 2 Plates
Week 1: Rack or Block Pulls off 1 or 2 plates
Week 1: Conventional Off the Floor
3 SET SUPERSET
1 Arm or Bent Over Rows: 5-8 reps
Heavy Barbell Shrugs: 10 reps
3 SET SUPERSET
Barbell Pullovers: 8-12 reps
Medium Grip Pulldowns Undergrip:
12-15 reps
3 SET SUPERSET
Face Pulls Straight Bar
Close -10-15 reps
Medium – 10-15 reps
Wide 10-15 reps
Bench Groove 10-15 reps
All in a row
Extra Triceps Project 5×15 reps
Elbows out press
BACK SQUAT
High Bar 1 count pause max
*Add bands if you have them
45 degree Back Extensions:
3 sets of 10-15 reps
90 Degree Back Extensions:
3 sets of 10-15 reps
Ab Wheels: 2-4 sets of 25 reps
Conditioning Option
400 Meter Walking Lunges
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TUESDAY
WARMUP
Rotator Cuffs: 50 reps
3 Way Upper Back Warmup
Face Pulls: 15 reps
Seated Row Pumps: 15 reps
Straight Arm Pulldowns: 15 reps
SUPERSET
Flat Bench (Close to Medium Grip): 5×1 (315,315,315,315,315,330)
*3 step pause. Break elbows, halfway down, on chest
WITH
Neck Face Pulls: 20 reps
Arrows Light: 20 reps (either or)
2-3 SETS each
Illegally Wide Grip Bench Press: 20 reps (135)
Decline Dumbbell Press: 20 reps (50)
Incline Dumbbell or Barbell Press:
20 reps
Floor Dumbbell Press: 20 reps
2 SETS
Dips: Till Failure
Chest Flys: 15 reps
Ab Wheels: 20-50 reps
FRONT SQUAT
*Work up to a 1 count pause single
225 we used bands
45 degree Back Extensions:
3 sets of 10-15 reps
90 Degree Back Extensions:
3 sets of 10-15 reps
Ab Wheels: 2-4 sets of 25 reps
Conditioning Option
400 Meter Walking Lunges
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WEDNESDAY
BOX SQUAT
Weeks 1&3: Work to a 1 Rep Max
REGULAR FREE SQUAT
Weeks 2&4: Work to a 1 Rep Max
2-3 SET CIRCUIT: 15 REPS EACH
Banded Skullcrushers
Straight Bar Pushdowns
Elbows Out Press on Flat Bench
1 Arm Kickback with a Twist
Overhead Cable Press (top pulley)
Incline DB Rollback with Twist
Overhead Cable Press (seated)
Banded Pushdowns
Bench Dips (close hand position)
Ultra Close Grip Bench (3/4 pumps)
45 degree Back Extensions:
3 sets of 10-15 reps
90 Degree Back Extensions:
3 sets of 10-15 reps
Ab Wheels: 2-4 sets of 25 reps
Conditioning Option
400 Meter Walking Lunges
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THURSDAY
FRONT SQUAT
Work to a Single Heavy
DUMBBELL SHRUGS: 3 SET TRI-SET
Palms Down: 15 reps
Palms Facing: 15 reps
Palms Opened: 15 reps
3 SETS
Around the World Rear Delts
*Cable or Dumbbell
*Top to Bottom 1-2 rounds per set
3 WAY 1 ARM ROWS – 3 sets
Over hand & Out / Regular/Under grip
10/10/10
3 SET SUPERSET
ISO Bench Holds: 1 minute
(1 inch above pause)
Triceps Band Holds: 1 minute
3 SET SUPERSET
Low Back Extensions:
10 heavy ass reps
Hamstring Curls: 20 reps
3 SET SUPERSET
GHD: 10 reps adding weight
Seated or Standing Calf Raises:
20 reps
Conditioning Option
400 Meter Walking Lunges
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FRIDAY
WARMUP — 5 SET SUPERSET
Rotator Cuffs: 20 reps
Light Seated Rows: 20 reps
TOP END BENCH PRESS WORK
*Pin Press OR Board Press
Week 1: 4 Board (High Pin Press)
Week 2: 3 Board (Slightly Lower)
Week 3: 2 Board (Halfway Down)
Week 4: 4 Board (High Pin Again)
*Rep out normal 80-90 for
as many reps as possible
LOWER END SPEED WORK —
3 ROUNDS
BARBELL BOX SQUATS
*30-50%
*With Bands or 60-70% no bands
*OR Regular Squats deep for speed (2 reps)
SUMO DEADLIFT
*30-50% plus bands
*OR regular weight (60-70%)
3 ROUNDS
Barbell Jump Squats: 2 reps
(We used 95 lbs. plus 100 lbs. of bands)
Power clean or Conventional Pull:
2 reps
(50% or pull 30% on clean: 2 reps)
3 ROUNDS
Ab Wheels: 20 reps
90 Degree Back Extensions: 10-15 reps weighted
Conditioning Option
400 Meter Walking Lunges
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SATURDAY
FRONT SQUAT
5 count pause
Rotator Cuff: 50 reps
SPEED BENCH CIRCUIT:
Close Grip: 3 reps
Face/Neck Pulls: 20 reps
Medium Grip: 3 reps
Face/Neck Pulls: 20 reps
Wide Grip: 3 reps
Face/Neck Pulls: 20 reps
**3 TOTAL SETS THROUGH**
ALTERNATIVE OPTION
If you are in a rush, do CLOSE MEDIUM AND WIDE in a row to
1 Set of Face Pulls
*For 3 Total Sets
5 SET SUPERSET
BEHIND THE NECK PRESS
*20/8/8/8/20
Side Lying Laterals
*20/8/8/8/20
REP PROGRESSION ARMS: 6 REPS
Hammer Curls
DB Kickbacks with Twist
*3-5 TOTAL SETS*
REP PROGRESSION ARMS: 6 REPS
Incline Curls
Elbow Out Press
*3-5 TOTAL SETS
Back Extensions: 100 reps no weight
Ab Wheels: 50 reps
Conditioning Option
400 Meter Walking Lunges
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