SixPack Jacked - #1: Get Jacked

Front Squat- 

• Speed squats. Use bands if you have them- 
• 2 mini bands per side- use 40% of 1 rep max on the bar.
• If no bands, use 60% of 1 rep max on the bar weight
• 5 sets of 2 reps

Bench Press

• Pyramid- go to calculator and generate your pyramid. Start Week 1 at 95% of your current 1 rep max
• Pyramid sets: 10, 8, 6, 4, 3, 2

5 set Tri-set

• Wide grip lat pull 12 reps
• Shrugs- cable, db, or barbell- 20 reps
• Fly- cable or DB- 15 reps

5 Set Tri-Set

• Rows- seated or bent over- 8 reps
• Face Pulls- 20 reps
• DB incline press- 12 reps

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Box Squat

• To a heavy single
• 3, 3, 3, 1, 1, 1
• do as many sets as it takes to get warmed up

Deadlift- to a heavy single

• Week 1: conventional stance from a 1-2 plate deficit
• Week 2: sumo stance from a deficit
• Week 3: conventional stance from 2 mats
• Week 4: Sumo stance from 2 mats

Flat Bench

• 45 lb. bar x 20 reps, 135 lbs x 10-20 reps, whatever it takes to get warmed up
• then up to a heavy single, touch and go reps
• 3, 3, 3, 1, 1, 1

5 Set Giant Set

• Incline DB press- 6-10 reps
• Flys- cable or DB- 12 reps
• Dips- 10-20 reps
• Shrugs- cable or DB- 20 reps
• Face Pull- 20 reps

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Front Squat

• 3 count pause
• work up to a heavy single

Close Grip Bench

• Week 1: Up to a 3 rep max
• Week 2: 2 stop pause
• Week 3: 3 count pause at the chest
• Week 4: Touch n go

4 set Tri-set

• 3 way Skulls crushers- 10 narrow grip, 10 medium grip, 10 wide grip
• Band Pressdown- 30 reps
• DB hammer curl- 12 reps

4 Set Tri-set

• Overhead tricep extension- 20 reps
• Dips- 15 reps
• Barbell curl 8 reps

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Back Squat- Use wraps, belt, knee sleeves, whatever you got

• Week 1: 5 count pause- up to a heavy single
• Week 2: up to a heavy double
• Week 3: 1 count pause up to a heavy single
• Week 4: Straight squat, no pause, to a heavy single

Speed Deadlift

• 6 x 2. use bands if you have them

Power Clean

• 4 x 2. working up to a heavy set of 2

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Front Squat- 

• Speed squats. Use bands if you have them- 
• 2 mini bands per side- use 40% of 1 rep max on the bar.
• If no bands, use 60% of 1 rep max on the bar weight
• 5 sets of 2 reps

Bench Press

• Pyramid- go to calculator and generate your pyramid. Start Week 1 at 95% of your current 1 rep max
• Pyramid sets: 10, 8, 6, 4, 3, 2

5 set Tri-set

• Wide grip lat pull 12 reps
• Shrugs- cable, db, or barbell- 20 reps
• Fly- cable or DB- 15 reps

5 Set Tri-Set

• Rows- seated or bent over- 8 reps
• Face Pulls- 20 reps
• DB incline press- 12 reps

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Front Squat- 

• Up to a heavy single
• knee wraps, belt, sleeves, whatever you got!

Military Press

• Week 1: up to 5 rep max
• Week 2: up to 3 rep max
• Week 3: up to a heavy double
• Week 4: 10, 6, 5, 3, 3, 1 - up to a heavy single

Weighted Dips

• 4 sets of 10. Last set is heavy set of 10. work up in weight each set.

4 Set Tri-Set

• Heavy Barbell Curl- 5-8 reps
• DB skull crusher- 10 reps
• Elbows out press- 10 reps

8 Set Superset:

• Cable curls- 15 reps
• Rope Pressdown- 15 reps
• minimal rest between supersets.

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

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:

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters