SixPack Mass - Size On

Back Squat

• Pyramid
• If you complete the pyramid, move up by 5 lbs on the pyramid next week

Bench Press

• Pyramid
• if you complete it, move up by 5 lbs next week
• Superset each set of bench press with Lat pull down- 20 reps

Incline Bench

• 5 sets of 20
• superset each set of incline bench press with face pulls x 20

3 sets of 20

• flys
• dips
• pullups

Back Squat

• Pyramid
• If you complete the pyramid, move up by 5 lbs on the pyramid next week

Bench Press

• Pyramid
• if you complete it, move up by 5 lbs next week
• Superset each set of bench press with Lat pull down- 20 reps

Incline Bench

• 5 sets of 20
• superset each set of incline bench press with face pulls x 20

3 sets of 20

• flys
• dips
• pullups

Military Press

• 5 sets of 5 up to 5 rep max

5 sets upper back/shoulders

• BTN press- lighter- 20 reps
• Ts/Arrows/Presses- 15 each

Back extension- 4 sets of 20

ABs- 100 reps

Deadlift

• 5, 5, 3, 3, 1, 1

Leg Curl

• 5 sets of 20

Reverse Hyper

• 5 sets of 20

Farmers Carry

• 5 sets of 60 feet

Walking Lunges- 200-400 meters

Back Squat

• 5 sets of 5 across
• move up 5 lbs next week if you complete all 5

Bench

• 5 sets of  5 across
• if you complete each set, move up by 5 lbs next week
• superset each set of bench with any type of rows (bent, seated, one arm, etc)

5 set Tri-set

• Incine DB bench press- 12
• seated row handle lat pull down- 12 
• Band pull aparts- 60

Speed Squat

• 8 sets of 2
• use a specialty bar if you have (cambered, SSB, bow/buffalo)
• 1-2 mini bands per side
• use 40-60% 1RM bar weight. 
• Each rep should be fast and explosive. This is not a grinder

Military Press

• 10, 8, 6, 5, 3, 3

Close Grip Bench

• 6 sets of 3

10 sets of 10

• Rope Pressdown
• Cable Curls
• Band Pressdown- 30 reps

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