Perform the workouts below for the next 4 weeks, then move on to the next phase.
Box Squat
Deadlift- to a heavy single
Flat Bench
5 Set Giant Set
GHD Machine- Back Extensions- 4 x 10
ABs- Wheels or Weighted Crunches- 100 reps
Walking Lunges: 400 meters
Front Squat
Close Grip Bench
4 set Tri-set
4 Set Tri-set
Back Squat- Use wraps, belt, knee sleeves, whatever you got
Speed Deadlift
Power Clean
Front Squat-
Bench Press
5 set Tri-set
5 Set Tri-Set
Military Press
Weighted Dips
4 Set Tri-Set
8 Set Superset:
Bodyweight Day
8 Rounds:
5-10 Hand Stand Push ups (HSPU)
5-10 Pull ups
5-10 Dips
10-15 pushups
10-15 bench dips
10-15 ab wheel
Optional: 400 meters lunges
REST DAY
**Optional: