SixPack Strength - Big Ain't Strong. Strong is Strong

Max Effort Lower Day

Back Squats

• to a parallel box
• all to a heavy single
• Week 1- 1 mini band per side
• Week 2- 2 mini bands per side
• Week 3- 3 mini bands per side
• Week 4- straight weight. no box

Barbell Lunges

• 5 sets of 10

Reverse Hyper

• 4 sets of 15

Max Effort Upper

Bench Press: up to a heavy max for the day

• week 1- 3 board
• week 2- 2 board
• week 3- 1 board
• week 4- 1 count pause

Weighted Dips

• 5 sets of 5
• Pyramid up to a heavy set of 5

Finisher- 5 sets

• BTN (behind the neck) Press- 8 reps
• BTN pullups- 10 reps
• cable shrugs- 20 reps

Deadlift

• Week 1- off 2 mats
• week 2- off 1 mat
• Week 3- 1 plate deficit
• Week 4- from the floor

GPP

• sled drag- 200-400 meters
• farmer carry 4 sets of 60 feet
• Reverse Hyper- 4 sets of 20
• 100 ab wheels
• Walking Lunges- 400 meters

Dynamic Effort Lower

Back Squat to a box

• use SSB if you have one
• Week 1- 50% 1 RM bar weight + 2 mini bands per side
• Week 1- 55% 1 RM bar weight + 2 mini bands per side
• Week 1- 60% 1 RM bar weight + 2 mini bands per side
• Week 1- 65% 1 RM bar weight + 2 mini bands per side

Leg Curl- 5 sets of 20

Leg Extension- 5 sets of 20

Reverse Hyper- 5 sets of 20

Dynamic Effort Upper

Bench Press- 8 sets of 2 close grip

• Week 1- 50% of 1RM bar weight + 1 mini band per side
• Week 1- 55% of 1RM bar weight + 1 mini band per side
• Week 1- 60% of 1RM bar weight + 1 mini band per side
• Week 1- 65% of 1RM bar weight + 1 mini band per side

Military Press

• 5 sets of 5 up to 5 rep max

5 sets:

• skull crusher- 20
• overhead tricep extension- 20
• Dips- 20 or to failure