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

Today's Workout

Front Squat- 1 count pause

  • Week1- 2 minis
  • Week 2- 3 minis
  • Week 3- 4 minis
  • Week 4- no bands

Deadlift

  • Week 1- 1 conventional, 1 sumo
  • Week 2- conventional from 1 plate deficit
  • Week 3- Sumo from a deficit
  • Week 4- from the floor

Bench- 3, 3, 3, 1,1,1 up to a heavy single

Chest tri set- 5 sets

  • Incline- db or bb- 10 reps
  • Flys- 15
  • Pullovers- 15

Back Tri Set- 5 sets

  • Pullups- 10
  • undergrip pulldown- 10
  • shrugs- 20

Finisher- 2-3 sets no rest

  • Seated row 1/4 rep pump- 20
  • Dips- 20

GHD- 4 x 20

ABS- 100

Lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday