Perform the workouts below for the next 4 weeks, then move on to the next phase.
Optional:
4 Set Shoulder SupersetStrict Press 12 repsFront Raise 10 reps
6 Rounds15 Push-Ups10 Pull-Ups15 Ab Wheels
400 Lunges
4 Rounds10 GHD10 Back Ext
-OR-
Active Recovery
Choose One:Accumulate 2 Miles ofSprint for :20 Slow Jog for :40
Pyramid SquatsUse the pyramid calculator10-8-6-4-3-2-6
Military/Strict Press5x5
Push Press3x3
Arm Pump Tri Set - 4 setsBarbell Curls 12 repsTricep Extensions 20 repsBarbell Curls 12 repsTricep Extensions 20 reps
Walking Lunges400
Core Superset 4 SetsGHD 10 repsBack Extensions 10 repsAb Wheels 25 repsPull-Ups 10 reps
Barbell Lunges5 Sets of 5 per leg - HEAVY
Barbell Rows5x5 Heavy*10 Seated rows after each heavy set of barbell rows
Big Ass Traps Superset 4 SetsHigh Pulls 8 repsShrugs 20 reps
Walking Lunges 400
High Definition Monster Set x 4 sets1-arm db/kb curls - 10 per armDb Skulls x 10 repsTs 10 repsArrows 10 reps
Weighted Crunches100 reps
Pause Front SquatsPause FS - work up to a heavy single 2-sec pause
Bench Press5x5 (add 5# from last time you benched)
DeadliftWork up to a heavy (not max) single for the day3-3-3-1-1-1
Chest Superset 4 SetsDB Chest Flyes - 12 repsIncline Db Press - 12 repsTricep Extensions - 20 reps
REST DAY
Optional400 Lunges100 Weighted Crunches
Back Squats3-3-3-1-1-1*work-up to around 90-95% theoretical max
Bench Press5x5 (add 5# from last workout)
Giant Set for 4 SetsDips - 10 reps (add weight if needed)Front Raise - 10 repsTricep Extensions - 20 repsSide Laterals - 20 reps
Lunges400
Weighted Crunches100
Rest Day
Optional400 Lunges100 Ab Wheels100 Pull-Ups
