Perform the workouts below for the next 4 weeks, then move on to the next phase.
Rest Day
-or-
Optional Workout
400 Lunges
Quick Arm CircuitDB Curls - 10 per armDB Tricep Extension - 10 repsDB Shoulder Press - 10 reps
4 Rounds10 GHD10 Back Extensions25 Weighted CrunchesMax Rep Pull-Ups
Back SquatsWork up to a heavy 3x3 Across
Power CleansWork up to heavy 4x3 Across
Push PressWork up to heavy 3x3 Across
Superset for 4 Sets10 GHD10 Back Extensions25 Ab Wheels10 Pull-Ups
Front Squat6x2 Moderate - focus on speed and form
Bench Press PyramidBench pyramid at calculated at your 1RM (10-8-6-4-3-2-6)
Quad Set for 4 SetsIncline DB Press - 12 repsSeated Rows - 12 repsIncline DB Flyes (or band flyes) - 12 repsOverhand Pull-Ups to failure
Arm Pump Superset - 4 SetsBarbell Curl - 12 repsRope Press Downs - 20 repsBarbell or DB Shrugs - 20 reps
100 Ab Wheels
Back Squats Work up to 2 heavy sets of 7
DeadLiftsWork up to a heavy set of 3*If you have a bad back, do clean pulls and focus on form and speed
After each set of Deadlifts12 Lat Pull Downs10 Plate Raise
Superset for 4 SetsMax Rep Pull-UpFarmer's Carry 50':45 Plank Hold
Superset for 4 Sets20 DB Curls20 Tricep Extensions25 Weighted Crunches
Back Squats - Pyramid Sets*choose a pyramid at 95% of your 1RM
Superset 8-10 sets (including warm-up sets)Overhead Strict Military Press - 6 reps (just work-up to 1-2 heavy sets of 6)Tricep Push Downs - 20 reps
(Optional) Tri-Set for 4 setsIncline Dumbbell Press - 12 repsSide Lateral Raises - 20 repsFront Raises - 10 reps
Bicep Burnout Superset - 4 SetsBarbell Curl - 8 Reps HeavyBarbell Curl Empty Bar - 20 reps
400 Walking Lunge Steps
Superset for 4 Sets10 GHD (or hamstring curls)10 Back Extensions25 Weighted Crunches10 Pull-Ups
Front Squat - Work up to a heavy pause single
Bench Press 5x5
Chest Superset for 4 SetsDB or Band Flyes x 10Push-Ups - max reps
Barbell Rows 5x5
Back Superset for 4 sets1-Arm Dumbbell Rows x 12 per armWide Grip Pull-Ups to Failure
Saturday is an Optional workout day - or take it as a rest day if you need.
Back Squat - Triples Up To a Heavy Single
Strict Military Press 5x5
Complete In Order100 Pull-Ups100 Push-Ups100 Sit-Ups
4 Set Superset25 Ab Wheels10 GHD10 Back ExtensionsMax Rep Pull-Ups
