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

Today's Workout

Back Squats: HIgh Bar - 3 count pause

  • to a heavy daily max

Deadlift:

  • Week 1- 2 deep dish plate deficit
  • Week 2- 1 deep dish plate deficit
  • Week 3- high rack pull or 3-4 mats
  • Week 4- from the floor

Bench Press-

  • Week 1- 5 count pause
  • Week 2- 3 count pause
  • Week 3- 1 count pause
  • Week 4- touch n go

SuperSet Bench sets with 20 face pulls

Triple Threat- 5 sets

  • Pullups- various grips- 10 reps
  • Incline- DB or Barbell- 15 reps
  • Pulldowns- various grips- 15 reps

Bands or DBs- 5 sets

  • Flys- 30 reps
  • band pullaparts or db arrows- 30 reps

GHD- 4 x 25

ABs- 100 reps

Walking Lunges- 200-400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday