MONDAY – DEADLIFT, HAMSTRINGS & HEAVY BACK
WARMUP: GENERAL PHYSICAL PREPAREDNESS
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets 15 reps
Ankle Weight Hamstrings: 40 reps
FRONT SQUAT
1-count pause to a Max
3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Deficit Wave
Week 1: 1 Thick Mat, 1 Thin Mat
Week 2: 1 Thick Mat
Week 3: 1 Thin Mat
Week 4: Straight Weight off the floor
4 SET SUPERSET
Weighted GHD (even if you add 10lbs): 5 reps
Weighted Back Extensions (1-2 plates): 5 reps
PYRAMID SET BACK SUPERSET: 5 SETS
Chin-ups: 10, 8, 6, 4, 15 reps (use band if needed to get 20)
1 Arm Rows: 10, 8, 6, 4, 15 reps
Banded Arrows: 15-20 reps
4 SET SUPERSET
Mike Mentzer Pre Exhaust
1 Arm Pulldowns: 12 reps each
Wide-grip Pulldowns or Pull-ups: To failure
AB CIRCUIT: 3-4 SET SUPERSET
Straight Leg Lifts: 15-20 reps
Knee-ups: 15-20 reps
TUESDAY – HEAVY CHEST, LIGHT BACK & HEAVY TRICEPS
WARMUP: GENERAL PHYSICAL PREPAREDNESS
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets 15 reps
Ankle Weight Hamstrings: 40 reps
WARMUP: 2 SETS
Banded Arrows: 15 reps
Rotator Cuff: 15 reps
V-Bar Pulldowns: 15 reps
CONJUGATE BENCH MAX
Week 1: 3-count pause
Week 2: 2-count pause
Week 3: 1-count pause
Week 4: 5-count pause
*High rep Pulldowns in between sets for 15 reps
*If you’re pitching within a few days stick with 3-5 sets at a moderate weight and pay attention to form
7 SET SUPERSET
Dumbbell Bench Press: 8 reps
Banded Arrows: 15 reps
3-4 SET SUPERSET
Mike Mentzer Pre Exhaust
Band Flys: 15 reps
Incline Barbell or Dumbbell Bench: To failure set with 95-135 lbs
3-4 SET SUPERSET
Mike Mentzer Pre Exhaust
Rope Pushdowns: 12 reps heavy
Skullcrushers: To failure w/ a moderate weight
(Touch nose or forehead)
AB CIRCUIT: 3-4 SETS
Straight Leg Raises: 15 reps
Knee-ups: 15 reps
WEDNESDAY – BACK SQUATS, QUADS & HAMSTRINGS
WARMUP: GENERAL PHYSICAL PREPAREDNESS
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets 15 reps
Ankle Weight Hamstrings: 40 reps
BACK SQUAT MAX EFFORT WORK
Week 1: 3 Rep Max
Week 2: 2 Rep Max
Week 3: 1 Rep Max
Week 4: 0 bands to a 1 Rep Max
3-4 SET SUPERSET
Mike Mentzer Pre Exhaust
Leg Extensions: 10-12 reps each
High Bar Back Squats (heels up): To failure w/ 135 lbs
HIGH REP HAMSTRINGS: 2-3 SET SUPERSET
GHD: 20-25 reps
Ankle Weight Hamstrings: 25 reps
AB CIRCUIT: 3-4 SETS
Straight Leg Raises: 15-20 reps
Knee-ups: 15-20 reps
THURSDAY – DYNAMIC DAY
WARMUP: GENERAL PHYSICAL PREPAREDNESS
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets 15 reps
Ankle Weight Hamstrings: 40 reps
SPEED FRONT SQUAT
7 sets of 2 reps
At 50-70% of your 1 Rep Max
CLEANS
7 sets of 2 reps
Week 1: Below knee
Week 2: From the floor
Week 3: Off 1 Bumper plate
Week 4: Off 2 Bumper plates
JUMPS
4 sets of 5 reps
Week 1: Max Height – 1 step
Week 2: Max Height – 1 step w/ 3-lb ankle weights
Week 3: Max Height – 1 step w/ 5-lb. ankle weights
Week 4: Max Height – run step – jump high!
KETTLEBELL SWINGS
2 minutes for reps
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Knee-ups: 3 sets of 10-20 reps
Ab Bench: 4 minutes
FRIDAY – MINI OR ORIGINAL ARM GAUNTLET
WARMUP: GENERAL PHYSICAL PREPAREDNESS
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets 15 reps
Ankle Weight Hamstrings: 40 reps
BICEP RIDICULOUSNESS: 4 SETS
Straight Barbell Curls: 25 reps
Bicep Machine: 25 reps
Incline Curls: 8 reps, 5 count twist, 4 more reps
TRICEP RIDICULOUSNESS: 4 SETS
Straight Bar Skullcrushers: 25 reps
Overhead Rope Tricep Extensions: 25 reps
Straight Bar Pushdowns: 9 reps, 9 1/.4 reps
HEAVY MINI GAUNTLET: 3-4 SETS
Alternating DB Curls: 10 reps
Dumbbell Rollbacks: 10 reps
DB Hammer Curls: 10 reps
Overhead Pushdowns: 10 reps
HIGH REP FINISHER: 3-4 SET SUPERSET
Bicep Machine: 40 reps
Band Pushdowns: 40 reps
AB CIRCUIT: 3-4 SETS
Straight Leg Raises: 15 reps
Knee-ups: 15 reps
Ab Wheels: 15 reps
Weighted Crunches: 15 reps
Stick Twists: 15 reps