SixPack Monster Split - #1 - Locked and Loaded

Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout
  • You Choose:

1. Empty Barbell Workout- see LINK

2. Body Weight Workout: 50-100 reps each of:

  • squats
  • lunges
  • pushups
  • pullups
  • situps/crunches/wheels
  • handstand pushups
  • dips/bench dips

3. Pick 5 of the following exercises:

  • Power Cleans: 4 x 2
  • Speed Deadlifts: 4 x 2
  • Weighted Dips: 4 x 10
  • Pullups- 4 x 10, weighted if needed
  • Military Press: 4 x 10
  • Handstand Pushups: 4  x 10-20
  • Bent Over Rows: 4 x 10
  • Farmer's Carry- 30 meters carrying 60 lb dumbbells (4 rounds)
  • Close Grip Bench- 4 x 5

Finsh with back extension, abs, lunges

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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