5’s and Party Prep Chest & Back | PUMP :30
4.17.25 // 5'S AND PARTY PREP CHEST & BACK MAX REPS: 2 MINUTES Push-ups: Max reps in 2 minutes MAX REPS: 2 MINUTES Pull-ups: Max reps in 2 minutes MAX REPS: 2 MINUTES...
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5’s and Party Prep Back | PUMP :30
4.15.25 // 5'S AND PARTY PREP BACK MAX REPS: 1 MINUTE Pull-ups: Max reps in 1 minute *Rest 30 seconds, for 3 total sets SUPERSET: 8 MINUTES T-bar Rows: 30, 5, 5, 5, 5,...
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Chest & Back Sixes | PUMP :30
4.10.25 // CHEST & BACK SIXES MAX REPS: 2 MINUTES Push-ups: Max reps in 2 minutes MAX REPS: 2 MINUTES Pull-ups: Max reps in 2 minutes SUPERSET: 10 MINUTES Incline Barbell Bench: 30,...
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Back Sixes | PUMP :30
4.8.25 // BACK SIXES MAX REPS: 3 MINUTES Pull-ups: Max reps in 3 minutes SUPERSET: 8 MINUTES T-bar Rows: 30, 6, 6, 6, 6, 20 reps *Banded Arrows: 15 reps between each set ...
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Filthy Lats | PUMP :30
4.1.25 // FILTHY LATS WARMUP: TIME FRAME TRAINING (3 MINUTES) Pull-ups: Do as many reps as you can in 3 minutes OR Pulldowns (at approximately your bodyweight): Do as many reps as you can...
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OG Blueprint Shoulders & Back | PUMP :30
3.29.25 // OG BLUEPRINT SHOULDERS & BACK SUPERSET: 8 MINUTES Arnold Press: 10, 8, 6, 6, 6 reps Barbell Upright Rows: 10-20 reps SUPERSET: 8 MINUTES FOR MAX SETS Dumbbell Lateral Raises: 15 reps...
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OG Blueprint Chest & Back | PUMP :30
3.27.25 // OG BLUEPRINT CHEST & BACK SUPERSET: 8 MINUTES Bench Press: 30, 10, 10, 10, 5 reps Wide Grip Pull-ups: 10, 10, 10, 10, 10 reps SUPERSET: 7 MINUTES FOR MAX SETS Incline...
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OG Blueprint Chest & Back | PUMP :30
3.24.25 // OG BLUEPRINT CHEST & BACK SUPERSET: 8 MINUTES Bench Press: 30, 10, 10, 10, 5 reps Wide Grip Pull-ups: 10, 10, 10, 10, 10 reps SUPERSET: 7 MINUTES FOR MAX SETS Incline...
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