SixPack Strength Phase 1 - Weeks 1-4

Monday - Compound Lifts

Back Squats 5x3
Bench Press 5x3
Barbell Rows 5x8

4 Set Superset
10 Weighted GHD
10 Back Extensions
25 Ab Wheels

*optional 400 walking lunge steps

Tuesday - Arm Isolation

Pause Front Squats 4x2 - Moderate

4 Set Superset
Barbell Curls - 6 reps heavy
EZ Bar Skull Crushers - 8 reps heavy

4 Set Superset
Barbell Curls x 12
DB Tricep Extensions - 8 reps
Double DB Curls - to failure
Band Tricep Extensions - 30 reps

5 Set Superset
50' Seld Drag
100' Farmer's Carry

*optional 400 walking lunge steps

Wednesday - Compound Lifts

Back Squats 5x5
Strict Overhead Press 5x8
DeadLifts - work up to a heavy set of 2

4 Set Superset
10 Weighted GHD
10 Back Extensions
25 Ab Wheels

*optional 400 walking lunge steps

Thursday - Explosive

Power or Squat Cleans  4x3
Push Press - 6x2 heavy
Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)

Friday - Compound Lifts

Back Squats - Pyramid Sets
Bench Press Pyramid Sets

Shoulder Slicer - 4 Set Superset
Overhead Press - 8 reps
Lateral Raises 20 reps
Front Raise - 20 reps

Bicep Burnout - 4 Set Superset
Barbel Curls - 12 reps
Empty Barbell Curls - 20 reps

4 Set Superset
10 Weighted GHD
10 Back Extensions
25 Ab Wheels

*optional 400 walking lunge steps

Saturday - Bodyweight and Active Recovery

500 Reps of Bodyweight Exercises - You Choose
Pull Ups
Air Squats
Push Ups
Ab Wheels
Weighted Crunches
Bodyweight Skulls
Handstand Push-Ups

*optional 400 walking lunge steps after all 500 reps

Sunday - Rest



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