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

Today's Workout

Box Squat

  • Specialty Bar if you have one (SSB, buffalo, cambered)
  • to a heavy single

Deadlift- all to a heavy single

  • through doubled up mini bands
  • week 1- 2 plate deficit
  • Week 2- 1 plate deficit
  • Week 3- 2 mat
  • Week 4- from the floor, no bands

Bench Press- all to a heavy single

  • Week 1- 5 count on the chest
  • Week 2- 3 count on the chest
  • Week 3- 1 count on the chest
  • Week 4- touch and go
  • Superset all bench sets with any type of Rows (seated, bent over, one arm, etc)

DB Incline Press

  • 4 sets of 20
  • go heavy, try for 20 the first set then keep same weight for next 3 sets
  • superset with Face Pulls

4 Sets

  • Flys- 12 reps
  • Lat Pull down- 12 reps
  • Pullovers- 12 reps

GHD- 4 x 25- back extensions

ABs- 100 reps

Walking Lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday