SixPack Jacked - #8 Jackederonius

Front Squat- 1 count pause

• Week 1- 1 mini band
• Week 2- 2 mini bands
• Week 3- 3 mini bands
• Week 4- 4 mini bands

Deadlift

• Week 1- 4 mat
• Week 2- 3 mat
• Week 3- 2 mat
• Week 4- 1 mat

Bench Press-

• Week 1- 3 sec pause- 1 mini band
• Week 2- 1 sec pause- 1 mini band
• Week 3- 3 sec pause- no bands
• Week 4- 1 sec pause- no bands

SUPER SET all bench sets with face pulls- 20 reps

10 Sets of 10

• Incline Press- DB, BB, or machine
• Seated Row

GHD- 4 x 20

Abs- 100 reps

Lunges- 400 meters

Optional- Farmers Carry 400 meters

Front Squat- 1 count pause

• Week 1- 1 mini band
• Week 2- 2 mini bands
• Week 3- 3 mini bands
• Week 4- 4 mini bands

Deadlift

• Week 1- 4 mat
• Week 2- 3 mat
• Week 3- 2 mat
• Week 4- 1 mat

Bench Press-

• Week 1- 3 sec pause- 1 mini band
• Week 2- 1 sec pause- 1 mini band
• Week 3- 3 sec pause- no bands
• Week 4- 1 sec pause- no bands

SUPER SET all bench sets with face pulls- 20 reps

10 Sets of 10

• Incline Press- DB, BB, or machine
• Seated Row

GHD- 4 x 20

Abs- 100 reps

Lunges- 400 meters

Optional- Farmers Carry 400 meters

Front Squat- 3 count pause

• Week 1- 1 mini band
• Week 2- 2 mini bands
• Week 3- 3 mini bands
• Week 4- 4 mini bands

Close Grip Bench- Board or Pin Press- 

• Week 1- 3 board
• Week 2- 2 board
• Week 3- 1 boar
• Week 4- to chest

Seated DB military-

• 4 sets of 8, increase weight each set

10 sets of 10

• DB airplane
• curls- db, bb, hammer, or machine
• Triceps- rope, straight bar, overhead
• dips

GHD- 4 sets of 20

ABs- 100 reps

Lunges- 400 meters

Farmer Walk- 400 meters-- optional

BACK SQUAT- to a box

• Week 1- 1 mini
• Week 2- 2 mini
• Week 3- 3 mini
• Week 4- 4 mini

Speed Deadlift- 6 sets of 2

• 1 sumo, 1 conventional
• through doubled up mini bands

GHD- 4 sets of 20

ABs- 100 reps (wheels, crunches, cable)

Lunges- 400 meters

Farmer Walk- 400 meters- optional

Front Squat- 3x3 Tempo

• Build to a heavy set over 4-5 sets

Bench Pyramid

• superset with shrugs x 20

10 sets of 10

• Wide Bench
• Pullups- various grips
• Undergrip pull down- stretch/squeeze

GHD- 4 sets of 20

ABS- 100 reps

Lunges- 400 meters

Farmer Walk- 400 meters- optional

Front Squat- wrapped up to a max

• Week 1- 1 mini band
• Week 2- 2 mini bands
• Week 3- 3 mini bands
• Week 4- 4 mini bands

Strict Military Press

• Week 1- 4 x 10
• Week 2- 4 x 8
• Week 3- 4 x 5
• Week 4- 4 x 3

Dips-

• Week 1- 4 x 10
• Week 2- 4 x 8
• Week 3- 4 x 5
• Week 4- 4 x 3

10 sets of 10

• Barbell Curl
• Overhead Tricep press
• Cable Curl
• Rope Pressdown

GHD- 4 sets of 20

ABs- 100 reps

Lunges- 400 meters

Farmers Walk- 400 meters-- optional

Optional bodyweight workout 

OR

Work on weak areas

lunges- 400

abs- 100

Optional.

400 lunges

100 abs

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