SixPack Strength - #2 Gainz Train

REST

Optional:

walking Lunges- 200-400 meters

Abs- 100 wheels

Back Extension- 4 x10

Max Effort Lower- 

Back Squat:

• Warm up
• triples up to a heavy single

10 sets of 10

• leg curl
• leg extension

Reverse Hyper

• 5 sets of 20 (lighter weight)
• Can use GHD and do back extension if needed 5 x 20

Optional: Walking Lunges 200-400 meters

GPP Day 

• Backwards sled drag- 1/4 mile
• Ab Wheel- 100 reps
• Reverse Hyper- 4 sets of 15
• Farmer Carry- 4 sets of 60 feet
• Overhead Farmer Carry- 4 sets of 30 feet
• 200-400 walking lunges

Max Effort Upper

Bench Press

• warm up, then
• triples up to a heavy single

Military Press

• 5 x 5 across

5 sets

Skull Crusher- 30 reps

Cable Curls- 20 reps

Face Pulls- 20 reps

Dynamic Effort Lower

Back squat to a box- 8 sets of 2

• Week 1- 50% 1 RM bar weight plus 2 mini bands per side
• Week 2- 55% 1 RM bar weight plus 2 mini bands per side
• Week 3- 60% 1 RM bar weight plus 2 mini bands per side
• Week 5- 65% 1 RM bar weight plus 2 mini bands per side

Stiff Leg Deadlift- 3 sets

• 5 close stance, 5 medium, 5 sumo stance

Barbell Lunge-

• 5 sets of 5 reps

REST

Optional:

walking Lunges- 200-400 meters

Abs- 100 wheels

Back Extension- 4 x10

Dynamic Effort Upper

Bench Press: 8 sets of 2

• Week 1- 50% 1 RM bar weight plus 1 mini band per side
• Week 2- 55% 1 RM bar weight plus 1 mini band per side
• Week 3- 60% 1 RM bar weight plus 1 mini band per side
• Week 5- 65% 1 RM bar weight plus 1 mini band per side

Weighted Dips

• 5 sets of 10

4 set Tri-Set

• Behind the Neck Press-  8 reps
• Seated Row- 15 reps
• Lat Pull down- 15 reps

Walking Lunges- 200-400 meters

Abs- 100 wheels